I-15 yamaqhinga okufumana amandla amaninzi kunye nenkuthazo yokuzivocavoca

Umxholo

• Uwafumana njani amandla okuSebenza
• Fumana i-mojo kwi-mini-me yakho.
• Yiya kulwaneliseko olukhawulezileyo.
• Inkwenkwezi kwi-movie yengqondo.
• Sebenzisa i-mint ngaphezulu komcimbi.
• Phinda ngokwakho.
• Yigqibe nge.
• Impompo yentsimbi.
• Vumela ukuhamba kwe-geek yakho yangaphakathi.
• Zibandakanye kukhuphiswano lobuhlobo.
• Funda malunga nayo.
• Joyina iklabhu.
• Tuck kwangoko.
• Hlaziya uqeqesho lwakho.
• Zinike imvume yokuthatha usuku lokuphumla olusebenzayo.
• Uphengululo lwe

Ukuba unengxaki yokuzifumana uye ejimini kuba unjalo. Demethi. udiniwe-okanye, uyenza apho, ukulwa nokufuna ukulala kwibhentshi yokuncipha-ukude wedwa. Kukho iintsuku apho ukukhuthazwa kokuzivocavoca kunye namandla ngokupheleleyo yi-MIA. Yintoni intokazi enokuyenza?

Ndijika ndithethe ayikho ngexabiso eliphantsi. IiMantras, imivuzo, kunye namanye amaqhinga amancinci engqondo inokuba yeyona ndlela ifanelekileyo yokutsiba-ukuqala inkuthazo yakho ngeentsuku amandla akho ephelelwe lixesha kwaye ufuna izisombululo zendlela yokufumana amandla okusebenza, utshilo isazi ngesayikholoji yezemidlalo uJoAnn Dahlkoetter, Ph. .D., Umbhali we Umda wakho wokuSebenza. “Ukuba ufumana isiko elikusebenzelayo kwaye uliphinda ixesha, umzimba wakho uya kuphendula ngoko nangoko xa ufuna olo tyhalo olongezelelweyo,” utshilo.

Qhubeka ufunda zonke iingcebiso ozidingayo ukuze ufumane amandla okusebenza kwaye uzakhele isiko lakho lokukhuthaza.

Uwafumana njani amandla okuSebenza

Ke sibuze iimbaleki ezikumgangatho wehlabathi ezimbalwa, abaqeqeshi, oososayikholojisti, kunye nabafundi ukuba bawafumana njani amandla okuzivocavoca-ewe, nkqu (kwaye ngakumbi) xa bengaziva njalo.

Fumana i-mojo kwi-mini-me yakho.

"Xa ndandidla ngokudada, yayihlala iinjongo zangaphandle, ezinje ngezifundo zokufunda okanye iirekhodi zehlabathi," ucacisa uJanet Evans, ophumelele iimbasa ezine zegolide kwimidlalo ye-Olimpiki ka-1988 neka-1992. Njengomama oneminyaka engama-40 nababini wabantwana ababini, wabuyela equleni ukuzama ukufumana enye iOlimpiki. “Ngoku kubhekiswa kuwe. Ndizikhumbuza ukuba ndibonisa intombi yam ukuba xa uzibekela usukelo uze usebenze nzima kulo, ungafikelela nantoni na. Izolo uthe kum, 'Mama, unuka njenge-chlorine.' Kwaye ndathi, 'Yazi, ntombazana!' "(Ehambelana: Kutheni le nto kufuneka wongeze uhambo lukaMama-Ntombi kuLuhlu lwakho lweeBhakethi zokuHamba)

Yiya kulwaneliseko olukhawulezileyo.

Ngokuqinisekileyo, ukuzilolonga kunokunceda ukunciphisa umngcipheko womhlaza, isifo sentliziyo, kunye nokubulawa kwezinye izifo ezoyikisayo. Kodwa ezo zibonelelo zexesha elide zibonakala zingekho ngqiqweni xa uzama ukuzikrazula kude neNdawo eLungileyo ukuya kwindawo yokuzivocavoca. "Uphando lwethu lufumanise ukuba abantu ababhinqileyo ababambelela kwiinkqubo zokuzilolonga ngabo abenza izibonelelo abanokuzifumana kwangoko, ezinje ngokuba namandla amaninzi okanye ukuziva uxinezelekile," utshilo uMichelle Segar, Ph.D., umlawuli odibeneyo IYunivesithi yaseMichigan yeMidlalo, iMpilo kunye noPhando loPhando kunye neZiko leMigaqo-nkqubo yabasetyhini kunye namantombazana kunye nombhali we Akukho Sweat: Inzululwazi elula yokuKhuthaza inokukuzisela njani ixesha lokuPhila. Ucebisa ngokuqala ngejenali ukubhala phantsi izizathu zokuzilolonga eziya kuhlawula namhlanje-ukuba uqaphele ngakumbi kwintlanganiso yasemva kwemini, ungabakhuphi kancinci abantwana bakho-kwaye uyiqwalasele kwakhona xa ufuna ukutyhalwa. Kude kube ngoku, uKristen Bell (nangona sisakuthanda, ntombazana!); hello, inyathela.

Inkwenkwezi kwi-movie yengqondo.

"Ukubonwa sisixhobo esihle: Ndizibona sendiphilile, ndinempilo, kwaye ndinamandla, ndisenza iinzame ezahlukeneyo zembaleki. Oku kundikhuthaza ukuba ndihambe umgama ongaphezulu kwaye nditsibe ukutya okungenampilo," utshilo uJennifer Cassetta, umqeqeshi wodumo kunye nesondlo esipheleleyo Ilos Angeles. "Ukuzibona uphumeza into ethile kunokudala indlela yengqondo kwingqondo yakho phantse ngendlela efanayo nokugqiba umsebenzi onokuthi ugqibe," uyacacisa uKathleen Martin Ginis, Ph.D., unjingalwazi wezempilo kunye nemithambo yengqondo kwiYunivesithi yaseBritish Columbia. Khanada. "Ikwabonelela ngokuzithemba okukhulu ukuba ungaphumelela, nto leyo ekwenza ukuba ube nakho ukuqhubeka noqeqesho lwakho." Nantsi indlela yokufumana amandla okusebenza usebenzisa zonke izivamvo ezintlanu: Jonga iwotshi entanjeni, yiva ukugquma kwesihlwele njengoko ujika ikona yokugqibela yomdyarho, kwaye uzive iingalo zakho zimpompoza njengoko uhamba ngapha kwezi yadi zimbalwa zidlulileyo .

Sebenzisa i-mint ngaphezulu komcimbi.

Ukuba ufuna ukukhaba okongeziweyo ukuze uzikhuphe kweso sihlalo sedesika kwaye uye kwibhayisikile emileyo, pop intonga yentsini yepepermint emlonyeni wakho.Umphandi uBryan Raudenbush, Ph.D., unjingalwazi wengqondo kwiWheeling Jesuit University uthi: “Ivumba lepeppermint lenza indawo yobuchopho bethu isenze silale ebusuku size sivuke ekuseni. "Ukuvuselela okungakumbi kule ndawo yobuchopho kukhokelela kumandla ngakumbi kunye nenkuthazo yokwenza imisebenzi yakho yeembaleki." (Ukuthetha ngenkuthazo, jonga indlela yokufumana amandla okusebenza emva kokuthatha ikhefu kwindawo yokuzivocavoca.)

Jonga iimeds zakho.

Nangona ukozela kunye nokudinwa ziziphumo ebezingalindelekanga ezixhaphakileyo kuninzi lwe-counter-the-counter (OTC) kunye namayeza kagqirha, amanye kunokwenzeka ngakumbi kunabanye ukuba akwenze ube buvila, utsho uZara Risoldi Cochrane, Pharm.D., unjingalwazi oncedisayo kwikhemesti eCreighton. IYunivesithi eOmaha, Nebraska. Ii-antihistamines, eziqhelekileyo zisetyenziselwa ukwaliwa komzimba kunye namayeza abandayo, kunokubangela ukudinwa, nokuba bathi "akazele" ebhokisini. "La mayeza asebenza ngokuthintela i-histamines, enceda ukukhuthaza ukuphaphama," utshilo uRisoldi. Iziyobisi zoxinzelelo, i-anti-depressants, kunye nezinye iintlungu zonyango zinokukhokelela kukungakhathali. Ukuba ucinga ukuba iipilisi zakho zibekek’ ityala, thetha nosokhemesti wakho, onokukunceda ufumane elinye iyeza elingayi kukushiya ufuna ukuzisonga ebhedini endaweni yokuba ubaleke.

Phinda ngokwakho.

Ngaba uziva udimazekile? Yenza ukuzilolonga owaziyo ukuba unokugungqa. Uphando luye lwangqina ukuba abo bebezithembile ukuba banokuqhubeka nenkqubo yokuzilolonga ngabo bayenza rhoqo. Isiprofeto sokuzifeza, utshilo ugqirha wezengqondo kwezemidlalo uKathryn Wilder, Ph.D .. "Okukhona ukholelwa ukuba ungayigqiba inkqubo yokuzilolonga, kokukhona uya kulandela. Masithi uphupha ngokubaleka umgama omde, kodwa olona gqatso lude osele ulwenzile sisiqingatha, kwaye iimayile ezipheleleyo ezingama-26.2 zikunika iiheebie-jeebies. Yakha ukuzithemba kwakho ngokubhalisela esinye isiqingatha ngaphambi kokuba udlulele kumgama omde.

Yigqibe nge.

Abaphandi baseOstreliya bafumanise isizathu sokuba abo basebenzisa intsasa bathambekele ekugcineni imeko yabo yokomelela komzimba. Kuphononongo olupapashwe kwi Ijenali yezeMidlalo kunye nePhysics yokuzivocavoca, izifundo zikwazile ukugqiba i-3,000 yeemitha zibaleka ngokukhawuleza ngeengqondo ezintsha kunokuba emva kokugqiba umsebenzi wengqondo werhafu. Ngoba? Konke oko kucinga kukwenza uzive udiniwe ngaphambi kokuba uphelise izihlunu zakho. Elona xesha lilibi lokuya ejimini kuxa usekhompyutheni emva kosuku loxinzelelo emsebenzini. Ingxaki kukuba, ukuphuma ebhedini kunye nokungena kwi-sneaks yakho kulula ukuyithetha kunokukwenza, kwaye kunokuziva kunzima ukuba ufumane indlela yokufumana amandla ngakumbi ngaphambi kokuba usebenze. Iqhinga elinye? Ukunyoba okuhle kwakudala-yeentlobo zecaffeine. Ukuba uyayenza kule klasi yakusasa, zivuze ngeJava endleleni egodukayo. (Ngaba ufuna ukukhuthazeka ngakumbi? Jonga izibonelelo ezisibhozo zokuzilolonga.)

Impompo yentsimbi.

Umzimba wakho usebenzisa i-iron ukuthutha ioksijini kuwo wonke umzimba wakho ukuze intliziyo yakho kunye nezihlunu zikunike amandla owadingayo-ke ukuba uswele i-oomph, unokuba uswele isinyithi kwaye une-anemia. Umngcipheko mkhulu ukuba unamaxesha anzima okanye awuyityi inyama ebomvu kuba i-heme iron yeyona ndlela ikhawulezayo yokufunxa intsimbi kwaye ifumaneka kuphela kwimithombo yezilwanyana, utshilo uMitzi Dulan, R.D., umbhali-mbhali wencwadi Yonke iPro-Diet. Nokuba ukusilela okuncinci kunokubangela ukudinwa ngexesha lokuzilolonga, kodwa thetha nogqirha wakho ngaphambi kokuba uzixilonge ngoba ukugcwala kwentsimbi kunokuba yingozi. Ukuba awuyityi inyama, zama ezi zinto zisithoba zokutya kwemifuno.

Vumela ukuhamba kwe-geek yakho yangaphakathi.

Isifundo esivela kwiDyunivesithi yaseAlberta eCanada safumanisa ukuba ukuthotywa kwigumbi lokuzivocavoca (idodgeball, nabani na?) Kunokubasusa abantu ekulolongeni umzimba ngokulungileyo. UAmy Hanna weSixeko saseNew York uyabalisa. Uthi: “Ndandingumntwana oklutzy owayeyithiyile iPE. "Kodwa xa ndiqala ukusebenza njengomntu omdala, ndaqonda ukuba kumalunga nokuhlangabezana neenjongo zam, njengokubaleka iikhilomitha ezili-10 okanye ukuhlutha ubunzima bomzimba wam. " Ukuzikhumbuza ukuba awugwetywa okanye ungabekwa mgangatho kunokukunceda ususe i-PE-class blues, utshilo uBilly Strean, Ph.D., unjingalwazi wemfundo yomzimba kwiYunivesithi yase-Alberta. "Ukuya kwindawo yokwenza umthambo ayikokwenzela omnye umntu," ucacisa. "Oyena mntu kufuneka uchukumise nguwe." (Eyeleleneyo: Iindlela ezisi-7 zokwenza i-post-Workout yakho iphakame ixesha elide)

Zibandakanye kukhuphiswano lobuhlobo.

Thembela kwibhayisikile emileyo ecaleni komntu onamandla kwaye uya kukhuthazeka ukuba usebenze nzima nangakumbi, ngokophando olwenziwe kwiYunivesithi yaseSanta Clara, efumanise ukuba abafundi beekholeji abazilolonga neqabane elilungeleyo bazibhokoxe ngakumbi. Buza umhlobo wakho ongamthandiyo ukuba ungamakisha kulandelayo ngokuzilolonga (nantsi indlela yokukhetha oyena mhlobo ulungileyo wokuzilolonga kwiqela lakho lomzimba), okanye uzazise kuleya nkwenkwezi ikwiklasi yakho ejikelezayo kwaye uqiniseke ukuba uhlala ubamba ibhayisekile elandelayo kuye.

Funda malunga nayo.

Xa intshatsheli yangaphakathi yokulandela umkhondo wenkwenkwezi uLolo Jones efuna i-oomph eyongezelelweyo, usiya kwivenkile ethengisa iincwadi. "Ukuba unesidima, eyona nto intle ukuyenza kukuthatha incwadi malunga nemidlalo yakho," utshilo uJones. "Hamba ufunde malunga nokubaleka okanye ukukhwela ibhayisekile okanye nantoni na oyithandayo. Uya kulangazelela ukuzama iingcebiso ozifundileyo." Siyakuthanda ukulahleka kumabali obomi beembaleki ezimangalisayo. Izihloko ezimbini ekufuneka uziqwalasele: Solo: Isikhumbuzo Sethemba, malunga nokuphakama kukaThemba Solo ukuya kwinqanaba eliphezulu njengonozinti weqela lebhola ekhatywayo labasetyhini baseMelika kunye nembasa yegolide yeOlimpiki, kwaye Indlela eya kwiValor, kufuneka ifundelwe iimbali zembali malunga no-Gino Bartali ophumelele i-Tour de France amaxesha amabini, owanceda ama-Italiya ukuba abaleke intshutshiso ngexesha leMfazwe yesibini (II) yeHlabathi. (Yakha ithala lakho nangakumbi ngezi ncwadi zintlanu zihamba phambili.)

Joyina iklabhu.

"Xa ndithetha nabahlobo bam abangabalekiyo malunga nokuzilolonga kwam, amehlo abo adla ngokutyibilika, ndaye ndazibandakanya neqela lendawo," utshilo uLisa Smith, waseBrooklyn. "Kuhle ukuba sabelane nabo ngamabali, kwaye imeko yentlalo indigcina ndibuya kwaye ndisebenze nzima." Ukongeza kubudlelwane kunye nenkxaso, uqeqesho lweqela lukhuthaza imvakalelo yokuziva unetyala xa ukhangela indlela yokufumana amandla angakumbi okusebenza, utshilo uMartin Ginis. Awufuni ukuthoba iqela ngokuvuthela umthambo, akunjalo? “Ukuthetha nabahlobo bakho kunokukuphazamisa xa udiniwe kwaye ulingeka ukuba uyeke,” utshilo uSmith. Fumana iqela lokudlula iikhilomitha kwiKlabhu yabaGijimi beNdlela yewebhusayithi yaseMelika, okanye ukuba unabantwana, jonga i-jessommyrun.com, enamaqela abalekayo angaphezu kwama-5 400 eUnited States.

Tuck kwangoko.

Ngaba umqamelo wakho unokusibamba isisombululo sendlela yokufumana amandla amaninzi ukuze usebenze? Ukufumana ii-zzz ezininzi kunokubeka i-pep encinci kwinqanaba lakho, isayensi ithi. Kuphononongo olunye lweYunivesithi yaseStanford, xa abadlali bebhasikithi bangena iiyure ezili-10 nangaphezulu ebhedini ubusuku bonke iiveki ezintlanu ukuya kwezisixhenxe, bakhawuleze bakhawuleza, benza imipu echanekileyo, kwaye baziva bediniwe. Ukulala ngokungaguqukiyo kwimizuzu engama-30 okanye engama-45 ngaphambili endaweni yokubukela umabonwakude okanye uskrole nge-Insta unokuhlawula kwindawo yokuzivocavoca.

Hlaziya uqeqesho lwakho.

ULindsey Vonn, intshatsheli yeOlimpiki ezantsi etyibilizini, uzihlaziya nge-bass ehamba phambili kunye nezicengcelezo. "Ukumamela i-rap-uLil Wayne, uDrake, uJay-Z-ekuseni ngaphambi kokuba ugqatso lwam lundigxothe ukuya kwi-90 yeekhilomitha ngeyure," uyacacisa. Ukwinto ethile. Ngokophando olwenziwe kwiYunivesithi yaseBrunel eNgilane, ukumamela umculo kungonyusa unyamezelo lwakho ngepesenti ye-15 kuba ingqondo yakho iphazanyiswa ziingoma kwaye usenokuphoswa ngumqondiso "Ndidiniwe". Kwaye ukudibanisa ngokweemvakalelo kwiimvumi ezithandekayo kunokukunika imvakalelo yovuyo ekugcina uqhubeka. Zama la maqhinga ku-DJ indlela yakho kuludwe lokugqibela lomdlalo wokudanisa.

Zinike imvume yokuthatha usuku lokuphumla olusebenzayo.

Sonke siyibetha nzima ngexesha lokuzilolonga kwakho, kodwa ukusukela ukuba umthambo uphula izihlunu zakho, ukuhlala uzityhala kunye noqeqesho kwiintsuku zokubuyela umva kunokukudiliza. "Umzimba wakho uya usomelela ukukulungiselela ukuzilolonga okulandelayo xa uwunika ixesha lokuba uphinde uchache," utshilo uLeslie Wakefield, umlawuli weenkqubo zezempilo zabasetyhini kwi-Clear Passage Physical Therapy eMiami, eFlorida. Ukuba unesifo sokungalali okanye ukonzakala okungapheliyo, unokuba uqhuba ngaphezulu. Ngelixa inani elifanelekileyo lokuphumla liyahluka kumntu ngamnye, cwangcisa ubuncinci usuku olunye lokuphumla kunye nosuku olunye loqeqesho olunqamlezileyo kwishedyuli yakho yokomelela ngeveki, uWakefield ucebisa. Kwaye ukuba awukwazi ukuma ungenzi nto, i-yoga ethambileyo, yokubuyisela kwimeko yesiqhelo ikwabalwa njengoku "phumla."

Uphengululo lwe