Ha ke kholoe hore e bile matsatsi a 90, hoseng hona. Ke motlotlo haholo ka ho fihla mona, empa botle ba litloaelo tse ncha ha ua tlameha ho nahana ka eona.
Ke ne ke tloaetse ho nka boiteko bo kopanetsoeng mme ke rata hore ke se ke ka fap, ho pheha lijo tsa ka beke e ngoe le e ngoe le ho ja hantle, ho nka litepisi mosebetsing, ho nosetsa hantle, ho alola bethe ea ka hoseng ho hong le ho hong, ho sheba batho mahlong ha ke Ke bua, ho rarolla le ho boloka boemo bo nepahetseng ba 'mele, ho latela mekhoa ea boitlhopho le ea bohloeki letsatsi le letsatsi, beke le beke le khoeli le khoeli, ke otlolla hoseng le mantsiboea, jj.
Lintho tsena li matha ka morao, joale. Haholo hoo ke li nkang habobebe ebe ke lebala ho phaphatha mokokotlo hore na ke hole hakae. Ho hotle ho hetla morao ho tloha ketsahalong ena ea bohlokoa mme ke bone hore na bophelo ba ka ba letsatsi le letsatsi bo fetohile joang likhoeling tse fetileng tsa 3, le lilemong tse 2 tse fetileng (esale ke fumana NoFap).
Ke na le litloaelo tse ngata tse ncha tseo ke ntseng ke le mothating oa ho li kenya, mme ke tloaetse ho tsepamisa maikutlo ho tse setseng ho feta lintho tse etsoang. Hoseng hona ke keteka hore na ke fihlile hakae. Ke ne nke ke ka ba hole hakana, 'me lintho tse haufinyane li ne li ke ke tsa khonahala haeba ke ne ke ntse ke hola. Nako.
Haeba u supile hore ho fepa e le ntho e u sitisang, mohlomong u se u hlokometse ho hong ho u sitisang ho… ke hore: litekanyetso tsa hau.
Se ke oa leka ho phethela litekanyetso tsohle tsa hau hang. O tla hloleha. U tlameha ho khetholla litloaelo tsa majoe a bohlokoa tse tla u thusa ho ba maemong a matle a ho atleha ka litloaelo tse ling tsa hau tse ntle.
Mohlala, ke na le kemiso ea hoseng kaofela, hona joale:
Koranta ea litoro
Lekanya 'me u hlokomele boima ba eona ho tokomane ea Ntoa ea' Mele oa 'mele
Moaparo (lifupi tsa baatlelete le mokhabiso o tlase ho tloha pele ho letsatsi)
Ho otlolla matla
Li-situp tsa 25, li-chinups tsa 10 (li sebetsa hampe-ho-ntle), li-squats tsa 20, li-pushups tsa 12 (li-elbows kantle), li-lunning tsa 12, li-pullups tsa 10 (li sebetsa hampe-ho-ntle), li-10 dips, le 12 litepisi. Li-reps tsohle li phatloha nakong ea karolo e ntle ea rep, metsotsoana e 'meli ea ho laola ho fokotseha nakong ea karolo e mpe ea rep.
Potoloha
Ho Otlolla Hantle
Khalase ea metsi
Ho silila le mesifa ea leoto le libaka tse thata
Bohloeki ba hoseng
* Brush
* Listerine rinse
* Sonicare
* Shower (Sofa le sefahleho se hole, molala le litsebe)
* Litsebe tse hloekileng
* Lip-balm
* Oa Deodorant
* Cologne
* Under-shorts le underwear
Gel ea setaele
Etsa bethe
Apara bakeng sa mosebetsi - hempe, marikhoe, likausi tse nang le hempe, mme ka ho khetheha thae le baki
Bala sengoliloeng ho tloha ka letsatsi le fetileng (ho hopotsa se neng se le kelellong ea ka, seo ke neng ke lakatsa ho se fihlela ka letsatsi le hlahlamang)
Lekola ho Lift
Tšoaea limela letsatsi le leng le le leng 'me u nosetse tse ling.
Tsamaisa lintho tse leqhoa ka sehatsetsing tse hlokang ho qhibiliha. Tsamaisa litholoana ho tloha sehatsetsing se hlokang ho butsoa ho khang
Pakela lijo tsa pele le lisebelisoa tsa mosebetsi ka mokotlaneng
Khanna mosebetsing
Haeba ke ne ke qalile ka letsatsi la 1 ke leka ho etsa TSOHLE tsa tseo, nka be ke cha ka matsatsi a 2, max. Mohlomong ke ea ferekana ho ikutloa ke le betere ka ho hloleha.
Sebakeng seo, ke supile tloaelo ea lejoe la sehlooho: ho tsoha ka 5:15 AM. Ke e entse joalo ka beke, mme ka fumana morethetho oa ka oa circadian ka nako eo e ncha. Joale, e ne e le karoloana ea tloaelo eo ka nako. Lintho tse bonolo ho thatafalloa… ho etsa bethe ho ne ho le bonolo haholo, ka hona ke e entse pele. Mme ke ile ka lula ke eketsa lintho tse sa buisaneng moetlong oo ho fihlela ke li etsa kaofela.
Iphe nako 'me u be bohlale mabapi le bolaoli boo u bo hahang. Qala ka metheo ebe u li eketsa. Nako e ngata, boiphihlelo boo u nang le bona ka metheo bo tla fetola maikutlo a hau mabapi le sepheo sohle… o tla hlokomela hore o lokela ho etsa ho hong ka tsela e fapaneng, kapa ka nako e fapaneng, kapa mohlomong ha ho hlokahale hore o etse ntho eo letsatsi le letsatsi, kapa eng feela.
Leha ho le joalo, ke tlil'o hlahloba nakong e itseng likhoeling tse 'maloa tse tlang ka kakaretso e kholo ea hore na ke fihlile hakae. Ke lahlile liponto tsa 100 ho tloha ha ke fumana NoFap mme ke hlile ke fetohile haholo bophelong ba ka. NoFap ke tloaelo ea lejoe la bohlokoa e mphileng tlhokomeliso, nako, le boits'oaro ba ho itšebetsa le ho itšepa ho tsoela pele libakeng tse ling.
Kea le leboha bohle ka ho ba mona. Ho nkile lilemo tse peli ho fihlela palo ena. Mme kajeno ke letsatsi le leng hape mme ke saletsoe ke leeto le lelelele. Empa ho tseba mathata le takatso ea ho a rarolla ke mohato oa pele. Ho nkile nako e telele ho fihla mona, empa ke fihlile mona, 'me ha ke emise ho fihlela ke le monna eo ke neng ke mo nahanne, lilemong tse peli tse fetileng. Ke lumela hore seo se tla etsahala likhoeling tse 6 tse tlang.
TL; DR - BITCH, KA KOPO. U BATLA HO FETOLA BOPHELO BA HAU EMPA HA U BATLE HO BALA? LEHLOHONOLO YO MOTSOA.
LINK - Ho se khonehe e se e le ntho e tloaelehileng
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