Kurapa nechiedza chitsvuku (RLT) inzira yekurapa inoshanda zvakasiyana-siyanazvinogona kuvandudza hutano hweganda, kuderedza kuzvimba, kuwedzera kupora, uye kusimudzira mafungiroAsi nguva inogona kukanganisa kuti inoshanda sei pazvinangwa zvakasiyana.
1. Kushandisa Mangwanani: Kupa Simba & Kuvandudza Manzwiro
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Sei: Kani reRLT remangwananikukurudzira simba remasero (kugadzirwa kweATP)uyewedzera kungwarira, zvakafanana nechiratidzo chekumuka zvinyoro nyoro mumuviri wako.
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Zvakanakira:
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Kuvandudzamafungiro uye kujeka kwepfungwa
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Kusimudziramazinga esimbakwezuva
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Kutsigirakutenderera kweropa nechiedza chegandausati wapfeka zuva nezuva kana kupoda-poda
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2. Kushandisa Manheru: Kupora & Kutsigira Kurara
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Sei: Zvidzidzo zvemanheru, kunyanya nechiedza cheinfrared chiri pedyo, zvinogona kubatsirakuderedza kuzvimba, kuderedza kurwadziwa, uye kudzikamisa tsandanyamamushure mekurovedza muviri. Dzimwe ongororo dzinoratidzawo kuti zvinogonatsigira kugadzirwa kwe melatonin zvisina kunanga, zvichibatsira kurara.
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Zvakanakira:
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Kupora kwetsandanyama mushure mekurovedza muviri
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Kuderedza kuomarara kwemajoini
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Kuzorodzwa uye kupora kwemaronda
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3. Kushandisa Chero Nguva: Kuenderana Kunonyanya Kukosha
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Kurapa nechiedza chitsvukuhazvikanganisi circadian rhythmsechiedza chebhuruu.
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Iyochinhu chinonyanya kukosha kugara kwenguva refu, kwete nguva chaiyo yewachi.
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Nguva dzenguva dzechikamu: Maminetsi mashanu kusvika makumi maviri panzvimbo imwe neimwe, ka2-5 pasvondo, zvichienderana nemudziyo nechinangwa.
4. Mazano Ekuwana Mhedzisiro Yakanaka
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Dzivisa Kushandisa Nguva Pfupi Mushure meKupiswa Nezuva- tanga warega ganda richitonhorera.
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Ganda Rakachena- bvisa mafuta, makeup, kana sunscreen kuti chiedza chipinde zvakanaka.
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Kureba Kunokosha– tevera nhungamiro dzemugadziri (kazhinji masendimita 6–12 pamapaneru).
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Dzivirira Maziso- shandisa magirazi ekuona kana wakananga kumeso kana musoro.
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Ramba Uchienderana Nezvauri- Kudzidzira nguva dzose kunounza mhedzisiro iri nani pane kushandiswa nguva nenguva.
Chinhu Chinokosha Chekutora
Panehapana nguva "isiriyo"kushandisa kurapa nechiedza chitsvuku, asi nguva inogonakuwedzera mabhenefiti:
| Nguva yeZuva | Zvakanakira | Zvinyorwa |
|---|---|---|
| Mangwanani | Simba, manzwiro, kutenderera kweropa reganda | Dzivisa kuratidzwa nezuva nekukurumidza |
| Masikati | Ganda, kupora, kungwarira | Inochinjika kana paine zvinhu zvakawanda zvinoitwa |
| Manheru | Kupora kwetsandanyama, kuzorora, kupora kwemaronda | Inogona kutsigira kurara zvisina kunanga |
Kuenderana kwakakosha kupfuura nguva yewachi.Kungave mangwanani kana husiku, kushandiswa nguva dzose kunounzaganda rinogara kwenguva refu, kupora, uye mabhenefiti ehutano.