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Man braucht nur auf die vielen erfolgreichen Menschen und Persönlichkeiten schauen, die auch eine morgendliche Routine haben.
Doch wie genau schaut so eine Morgenroutine aus und
muss man dazu wirklich so früh aufstehen?
Grundsätzlich gibt es keine festen Richtlinien wie so
eine morgendliche Routine auszuschauen hat.
Auch die Dauer kann man selbst definieren. Wenn ihr zum Beispiel
schon um 6 Uhr im Büro sein müsst, ist eine Morgenroutine die eine Stunde dauert, wahrscheinlich eher unrealistisch.
Aber auch schon wenige Minuten können ausreichen, um besser in den Tag zu starten..
Wichtig ist nur, dass man gleich nach dem Aufstehen mit der Routine beginnt und nicht vorher noch Social Media checkt oder schlechte
Nachrichten im Radio hört. Denn wenn man schon in der Früh mit negativen Gedanken startet, wird es schwierig sein, einen positiven und glücklichen Tag
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Da so eine Morgenroutine sehr individuell gestaltet werden kann und auch soll, werde ich euch jetzt nur ein paar Tipps geben, wie man kraftvoll und voller positiver Gedanken in den Tag starten kann.
Diese fünf verschieden Aspekte sollen dabei in eurer Morgenroutine nicht fehlen:
Bewegung
Meditation
Dankbarkeit
Wissensaneignung
Familie und Freunde
Je nachdem wieviel Zeit ihr für eure Morgenroutine eingeplant habt, desto unterschiedlicher werden die einzelnen Aspekte bei euch auch ausschauen. Um euch ein paar mehr Inspirationen und Ideen zu vermitteln, werde
ich die einzelnen Punkte jetzt noch genauer beschreiben:
BEWEGUNG
Morgensport ist nicht für jeden geeignet und das ist mir
vollkommen bewusst. Nichtsdestotrotz reicht oft auch eine Minute aus, um den Kreislauf in Schwung zu bringen und somit viel frischer
und aktiver in den Tag starten zu können. Ihr könnt zum Beispiel
eine Minute Hampelmann machen oder Planken.
Wenn ihr etwas mehr Zeit habt, könnt ihr auch eine kleine Runde
spazieren gehen. So bekommt ihr nicht nur Bewegung, sondern ihr
seid auch an der frischen Luft. Das wiederum macht den Kopf frei und stärkt
das Immunsystem. Natürlich kann man auch, je nachdem wieviel Zeit ihr habt, ein komplettes Workout gleich in die Morgenroutine integrieren. Dann kann dir ja egal sein,
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Meditation
Unter Meditation können sich manche oft nicht viel vorstellen und oft denkt man bei dem Wort an buddhistische Mönche.
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Wie oft seid ihr wirklich bewusst dankbar? Dankbar für eure Familie, eure Freunde, dankbar ein Dach über den Kopf zu haben oder einfach nur, dass ihr in der Früh einen guten Kaffee genießen könnt!
Es gibt so viele Dinge über die wir dankbar sein können, aber leider vergessen wir
das im Alltag oft. Erst wenn wir etwas vermissen, fällt uns auf, wie dankbar wir dafür hätten sein müssen. Schon in der Früh mit bewusster Dankbarkeit zu starten,
stimmt einen gleich viel positiver für den Tag.
Dazu reicht schon, wenn ihr einfach drei Dinge aufzählt, für die ihr heute dankbar seid.
Natürlich könnt ihr das Ganze auch in einem
Notizbuch festhalten. Wenn es euch dann einmal
nicht so gut geht, könnt ihr das Büchlein durchblättern und ihr kommt sicher wieder
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Wissensaneignung
Wissen ist Macht! Das ist euch wahrscheinlich bewusst.
In der Kindheit lernen wir ständig Neues aber mit steigendem Alter nimmt das leider ab.
Ein paar Minuten jeden Tag reichen aus, um sich in Summe sehr viel
Wissen anzueignen. Ihr könnt zum Beispiel einen Podcast hören oder ein Buch lesen. Manche starten auch damit, dass sie eine neue Sprache lernen und gehen jeden Morgen zehn neue Vokabeln durch.
Hier kannst du deiner Kreativität freien Lauf lassen.
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Was wären wir nur ohne unsere Familie oder ohne unsere Freunde?!
Leider sagen wir unseren Liebsten viel zu selten,
wie wichtig sie uns sind. Im stressigen Alltag ist
es oft auch schwer, regelmäßigen Kontakt zu halten. Deshalb ist
es eine tolle Möglichkeit, wenn ihr in eure Morgenroutine Familie und Freunde einbaut.
Beispielsweise könnt ihr guten Freunden eine liebe Sprachnachricht hinterlassen und eurem Partner eine Zettelbotschaft
hinterlegen. Auch eure Omis und Opis freuen sich sicherlich
über einen Anruf! Eine weitere Möglichkeit euren Liebsten eine Freude zu bereiten, wäre zum Beispiel auch, wenn ihr ihnen ein Malen nach
Zahlen Bild schenkt. So haben auch sie die Möglichkeit eine Auszeit vom Alltag zu nehmen. Eure Großeltern freuen sich sicher auch über bereits ausgemalte Bilder (vielleicht auch personalisierte)!
Alles in allem gibt es unzählige Möglichkeiten, wie ihr
eure Morgenroutine gestalten könnt, um besser in den Tag zu starten. Probiert es gerne einmal aus, auch wenn es nur fünf Minuten sind!
Wir würden uns freuen, wenn ihr eure Erfahrungen zur Morgenroutine mit
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5 chili senza nemmeno provarci (e 4 simili per le donne che possono aiutare anche loro!) supportato
da ricerche per perdere peso velocemente. Il programma,
della durata di quattro giorni a settimana, riduce il rischio di ingrassare in futuro e mantiene la sazietà più a lungo.
Inoltre, i programmi forniscono tutto il necessario per seguirli
ovunque, anche in viaggio.
Un numero enorme di ricerche ha dimostrato che l’esercizio fisico, anche se non si
perde molto peso, può aumentare l’aspettativa di
vita. Ma poiché è così facile esagerare e gli allenamenti sui binari diventano faticosi, abbiamo messo insieme una pratica tabella di marcia,
testata da esperti, per sviluppare una routine di
esercizi che sia sensata. Guardatela qui sotto.
Come si fa a perdere peso senza nemmeno provarci?
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12 modi per perdere peso senza nemmeno provarci!
L’esercizio fisico non solo aiuta a perdere peso, ma aumenta anche le possibilità di vivere
una vita più lunga e più sana.
Uno dei motivi è che l’attività fisica regolare è legata a un minor rischio di
malattie cardiovascolari, diabete, ipertensione,
ictus e alcuni tipi di cancro.
Come perdere un chilo ogni due settimane
Questo piano dovrebbe durare qualche anno. E si basa sull’allenamento a intervalli ad alta intensità (HIIT).
Nello specifico, questo programma consiste in una serie di brevi raffiche di esercizio fisico intenso, seguite da un periodo di riposo di 60-90 minuti.
La teoria: Il corpo ha bisogno di ossigeno per lavorare,
quindi gli intervalli di lavoro ad alta intensità bruciano più grassi rispetto a un allenamento a ritmo costante, in cui ci si
allena per 30 minuti o più a un ritmo moderato.
I tre allenamenti qui proposti durano 12 settimane ciascuno.
Per ognuno di essi, seguite l’allenamento prescritto
cinque volte alla settimana, seguito da un periodo di riposo di
un’ora. Il numero totale di calorie bruciate può variare di
giorno in giorno, a seconda dell’obiettivo di perdita di peso e del sesso.
Naturalmente, se lo desiderate, potete allenarvi più di tre volte alla
settimana: L’obiettivo è evitare di farsi sopraffare dall’esercizio fisico.
Non è necessario andare in palestra cinque volte alla settimana.
Assicuratevi solo di farlo a giorni alterni.
I benefici dell’esercizio fisico per la salute
Uno studio pubblicato nel 2018 sul Journal
of the American Medical Association, che ha preso in esame più di 750.000 adulti, ha rilevato
che quanto più attività fisica le persone hanno dichiarato di fare
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Num estudo recente, os investigadores apresentaram 154 participantes
do estudo sobrepeso e obesidade com duas opções: um plano de
10 semanas de Weight Watchers e um plano activo, que lhes atribuiu seis exercícios de cardio
e quatro de resistência. O plano activo incluía quatro vezes por semana no ginásio com
duas vezes por semana de treino de peso em
casa, e os investigadores certificaram-se de que a actividade era suficientemente longa para ser eficaz.
(No plano Weight Watchers, os participantes encontravam-se
no ginásio duas vezes por semana durante um mínimo de
45 minutos).
Descobriram que o peso do grupo “diurno” permaneceu aproximadamente o mesmo, enquanto que o grupo “nocturno” diminuiu cerca de 3,5 libras durante as primeiras quatro semanas do estudo
e manteve essa perda de peso durante o resto do estudo de 10 semanas.
Os investigadores teorizaram que a diferença entre os dois grupos pode ter sido devida à conveniência da programação, porque o grupo “nocturno” tinha o horário
de treino mais estruturado. Sugeriram também que o grupo “nocturno”
pode ter beneficiado mais com o esforço extra, porque pode
ter trabalhado mais do que o grupo “diurno”.
Outro estudo descobriu que as pessoas que se exercitam
de forma consistente ao mesmo tempo fazem mais exercício, queimam mais calorias e perdem mais peso.
Para esse estudo, os investigadores pesquisaram cerca de 200 pessoas para descobrir a
que horas do dia fazem normalmente exercício físico. Em alguns dias,
descobriram que o seu tempo de exercício não correspondia ao seu tempo habitual, o que os investigadores descobriram ser
uma coisa boa, uma vez que aqueles que fazem exercício em alturas diferentes têm mais probabilidades de fazer exercício adequado.
Os investigadores descobriram que durante um período de quatro semanas, aqueles que se exercitavam regularmente num horário específico, perderam mais peso, queimaram
mais gordura e tiveram mais resistência ao exercício do que aqueles
que se exercitavam fora do seu horário normal.
Como perder peso
Pronto para derramar alguns quilos? Ir ao ginásio cinco vezes por
semana pode ser o melhor plano de exercício para si.
Mas se não estiver pronto para se comprometer com uma rotina de
exercício exigente, não se preocupe. Mesmo
uma actividade leve, incluindo apenas dar uma caminhada rápida depois do pequeno-almoço
ou parar para uma caminhada rápida à volta do quarteirão, pode queimar cerca de 100 calorias, diz Lacy Cioffi, MPH, RD,
directora do Centro de Nutrição Desportiva da Universidade da Califórnia, Berkeley.
“Isso é mais do que as calorias que se queimariam em 20 minutos de fazer cardio”.
Mas Cioffi também diz que todos têm o potencial de queimar calorias só por se deslocarem, obrigado
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Uczestnicy badania, którzy ćwiczyli o tej samej porze każdego dnia, mieli mniejsze prawdopodobieństwo przybrania na wadze niż ci, którzy
ćwiczyli w różne dni tygodnia. “Ćwiczenia wyznaczają codzienny wzorzec utraty wagi” – powiedziała INSIDER dr
Naja Victoria Bianco, adiunkt pediatrii klinicznej i
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Louis University.
Oczywiście, poranny trening jest lepszy niż popołudniowy.
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ułożyć swój dzień wokół ćwiczeń. Po solidnym nocnym odpoczynku
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Jeśli masz już zajęty harmonogram, możesz być w stanie wyrzeźbić trochę czasu na ćwiczenia, powiedział Bianco. “Jeśli możesz dopasować go do swojej
codziennej rutyny, jest o wiele bardziej prawdopodobne, że będziesz w stanie trzymać się
go”, powiedziała.
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Wniosek z tego, że
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3. Смойте с кожи головы и волос, после чего приступайте к кондиционированию волос. Яблочный уксус также придаст вашим волосам великолепный естественный блеск.
3. Яйца для роста волос за несколько недель :
Этот рецепт нравится далеко не всем женщинам; на самом деле его ненавидят за запах. Но яйца являются самым эффективным средством для роста волос! Яйца полны белка, который стимулирует рост волос как сумасшедший, яйца также сод