Ntu 1. Cov lus qhia “pom tseeb”
Feem ntau ntawm cov lus pom zoo rau cov neeg uas xav kawm kom zoo dua banal: ntxiv rau kev mus koom cov lus qhuab qhia thiab ua homework, nws yog ib qho tseem ceeb uas yuav tsum tau noj kom raug, coj kev noj qab nyob zoo, pw tsaug zog txaus, thiab saib xyuas koj cov kev ua haujlwm niaj hnub.
Tag nrho qhov no yeej zoo, tab sis qhov tseeb no yuav pab tau tus tub kawm li cas? Yuav ua li cas npaj koj txoj haujlwm niaj hnub kom koj tuaj yeem ua tiav thiab nco ntsoov cov khoom zoo dua? Puas muaj kev sib txuas tiag tiag ntawm kev nqhis dej thiab kev txawj ntse? Puas yog nws muaj tseeb tias kev ua kis las pab nrog kev kawm (thiab peb tsis yog hais txog cov ntsiab lus ntxiv rau Kev Tshawb Fawb Hauv Xeev) )?
Cia peb sim ua txhua yam hauv qab no.
Sijhawm: yuav ua li cas tswj lub sijhawm kom zoo
Thaum nruab hnub
Hauv nws phau ntawv tshiab kws sau ntawv Daniel Pink () muab ntau cov lus qhia txog kev tswj xyuas lub sijhawm los ntawm qhov pom ntawm biology, psychology thiab txawm tias kev lag luam. Ntawm lawv muaj ntau cov lus qhia tshwj xeeb uas tuaj yeem pab nrog koj cov kev tshawb fawb. Hauv particular, Pink qhia txog kev noj qab haus huv thaum npaj cov khoom thauj .
Circadian rhythms cuam tshuam tsis yog peb txoj kev pw tsaug zog xwb, tab sis kuj yog peb lub siab thiab kev xav, uas hloov pauv txhua hnub. Qhov nruab nrab, xya teev tom qab sawv los, kev xav thiab kev xav mus txog lawv qhov qis tshaj plaws, tom qab ntawd lawv pib nce ntxiv (uas yog vim li cas ntau tus kws qhia lub neej qhia tsis txhob tso cov haujlwm tseem ceeb thiab pib lawv thawj zaug tom qab sawv ntxov). Nws yog nrog peb cov circadian rhythms, tshwj xeeb, qhov tseeb tias qhov yuav ua rau muaj kev ua yuam kev hauv kev ua haujlwm (piv txwv li, hauv tsev kho mob) nce ntawm 14:16 txog XNUMX:XNUMX.
Tau kawg, cov tub ntxhais kawm tsis tas yuav sawv ntxov txhua hnub, thiab tib lub sijhawm, tab sis nkag siab koj thiab circadian rhythms yuav siv tau los pab rau kev kawm. Piv txwv li, npaj cov haujlwm nyuaj tshaj plaws (xws li kev npaj rau kev xeem lossis kev sib tham) thawj ob mus rau peb teev tom qab sawv los - nkag siab tias hauv cov xuab moos tom ntej no yuav inevitably txo qis (peb mam li tham txog yuav ua li cas nrog qhov no. "unproductive" lub sij hawm hauv qab no).
Ua ntej hnub kawg
Ntawm chav kawm, qhov tsis muaj sij hawm yog qhov mob hnyav tshaj plaws ntawm kev xeem ua ntej. Los ntawm txoj kev, "thaum mus txog rau thaum kawg" tsis yog tus cwj pwm ntawm cov tub ntxhais kawm uas tsis saib xyuas xwb; qhov tseeb, tus cwj pwm no yog qhov zoo rau peb feem coob. Ib qho piv txwv uas Pink hauv lawv phau ntawv, kev tshawb fawb los ntawm cov kws tshawb fawb los ntawm University of California ntawm Los Angeles, uas tau pom tias feem ntau ntawm cov pab pawg ntawm cov kev kawm thaum lub sijhawm sim ua tsis muaj dab tsi (lossis xyaum tsis muaj dab tsi) tsawg kawg yog thawj ib nrab ntawm lub sijhawm ua ntej hnub kawg, thiab tsuas yog ces pib ua hauj lwm.
Txhawm rau zam qhov "hluav taws kub" cuam tshuam, cov kws tshawb fawb qhia txog kev teeb tsa lub hom phiaj nruab nrab thiab siv cov txheej txheem "chain txav": khij txhua hnub thaum koj siv sijhawm npaj rau kev xeem (ua qhov kev sim kuaj, sau ib daim ntawv) nrog qee lub cim. Ib txoj hlua ntawm cov cim hauv daim ntawv qhia hnub yuav dhau los ua ib qho kev txhawb siab ntxiv kom tsis txhob tso tseg yam koj tau pib thiab mus txog lub sijhawm kawg yam tsis muaj "kho" thiab ua haujlwm nrawm. Tau kawg, daim ntawv qhia hnub yuav tsis ua rau koj zaum sau ntawv thiab yuav tsis kaw kev sib raug zoo, tab sis nws yuav ua rau "kua muag" thiab ceeb toom - qee zaum qhov no tuaj yeem siv tau zoo heev.
Xav tau dej ntxiv
Lwm cov lus qhia ncaj ncees yog kom tsis txhob overdoing nws ntawm caffeine, tab sis tseem haus dej txaus. Qhov kev pom zoo no tau tsim muaj kev pom zoo ntawm kev tshawb fawb - kev tshawb fawb hauv cheeb tsam no tau mus rau qee lub sijhawm. Piv txwv li, thaum ib qho kev sim (scientific Raws li nws cov txiaj ntsig, luam tawm rov qab rau xyoo 1988), nws tau pom tias txawm tias lub cev qhuav dej me ntsis (1-2%) tuaj yeem ua rau muaj kev txawj ntse poob qis. Txoj kev tshawb no, tshwj xeeb, tau sau tseg txog qhov tsis zoo hauv lub sijhawm luv luv thiab muaj peev xwm los daws cov teeb meem lej.
Thiab cov kws sau ntawv tom qab Cov European Journal of Clinical Nutrition hais tias "lub cev qhuav dej yog qhov yuav tsum tau ua ua ntej rau kev paub tsis meej." Yog li, txhawm rau tsom ntsoov thaum kawm, ua tib zoo saib seb koj xav li cas thiab nqhis dej - tshwj xeeb tshaj yog tias koj nquag tawm dag zog ntxiv rau kev kawm.
ITMO University
Kawm nyob rau hauv peb pw tsaug zog
Lwm cov lus qhia los ntawm qhov pom tseeb - tias kev noj qab haus huv thiab kev pw tsaug zog ntev muaj txiaj ntsig zoo rau peb lub hlwb - paub rau txhua tus. Cov kws tshawb fawb Asmeskas tau mus ntxiv - thiab thaum lub sijhawm sim lawv tau txheeb xyuas lwm yam tseem ceeb ntsig txog yuav ua li cas lub hlwb ua haujlwm thaum pw tsaug zog.
Lawv hais tias cov ntsiab lus nco txog khub ntawm cov lus tsis sib xws zoo dua yog tias lawv nco lawv tsis yog thaum sawv ntxov, tab sis ua ntej yuav mus pw. Hauv qhov no, cov kws tshawb fawb xaus lus tias kev pw tsaug zog ua rau peb nco thiab tso cai rau lawv sib sau ua ke - lwm qhov kev sib cav tawm tsam ib hmo pw tsaug zog ua ntej kev kuaj mob.
hlwb ce
Thaum xub thawj siab ib muag, kev sib txuas ntawm kev ua kis las thiab kev kawm zoo yog tsis pom tseeb - hauv kev coj noj coj ua niaj hnub no, "tus menyuam kawm ntawv zoo heev" thiab kev ua si lub cev yog qhov sib txawv (nco ntsoov ). Qhov tseeb, kev tawm dag zog lub cev yog ib qho ntawm cov yam ntxwv uas txhim kho kev txawj ntse, uas kuj tau lees paub los ntawm ntau cov haujlwm tshawb fawb.
Yog li, piv txwv li, ib qho ntawm , mob siab rau qhov teeb meem no, lees paub qhov kev sib txuas ntawm kev tawm dag zog thiab txhim kho kev nco. Cov kws tshawb fawb tau txheeb xyuas qhov ua tau zoo ntawm 120 tus neeg thiab tau sau tseg txog kev sib txuas ntawm kev cob qhia aerobic tsis tu ncua thiab nce qhov loj thiab (raws li qhov tshwm sim) kev txhim kho ntawm spatial nco ntawm cov kev kawm.
Lwm qhov txiaj ntsig ntawm kev tawm dag zog yog tias nws pab tiv thaiv kev ntxhov siab. Piv txwv li, hauv American Psychological Association, tias ib qho ntawm qhov zoo ntawm kev tawm dag zog tsis tu ncua yog ntxiv dag zog rau kev sib raug zoo ntawm physiological systems (muscular, cardiovascular, paj hlwb), uas zoo siab thaum muaj xwm txheej ceev. Thaum lub sij hawm kev cob qhia, lub cev "ua hauj lwm tawm" tus qauv tshuaj tiv thaiv rau kev ntxhov siab, vim li ntawd, "nyob rau hauv kev sib ntaus sib tua tej yam kev mob" peb muaj peev xwm tswj peb tus kheej zoo dua, txij li thaum lub sij hawm kev cob qhia lub cev twb "kawm" ua hauj lwm nrog tej yam kev mob.
Tshaj tawm hauv phau ntawv Journal Brain Research hauv 2012 cov ntaub ntawv ntawm kev sib txuas ntawm kev tawm dag zog thiab lub hlwb ua haujlwm. Qhov tshwm sim, txawm li cas los xij, tsis yog qhov tshwj xeeb tshaj plaws - raws li kev txheeb xyuas ntawm 79 cov ntaub ntawv tshawb fawb, cov kws tshawb fawb tau sau tseg tias kev sib txuas ntawm ob qhov tshwm sim (lub cev ua haujlwm thiab txhim kho kev txawj ntse) muaj nyob, tab sis tsis muaj zog heev. Muaj tseeb tiag, cov kws tshawb fawb tsis lees paub tias muaj txiaj ntsig tseem ceeb dua tuaj yeem ua tau thiab nyob ntawm seb cov txiaj ntsig tshwj xeeb ntawm kev txawj ntse tau sau tseg los ntawm tus kws tshawb fawb thaum lub sijhawm sim.
Weightlifting lossis CrossFit tej zaum yuav tsis yog qhov kev xaiv zoo tshaj plaws rau kev pib hauv ntiaj teb kev ua kis las; yog tias koj lub hom phiaj yog txhawm rau txhim kho koj txoj kev noj qab haus huv thiab lub hlwb ua haujlwm, txawm tias lub cev ua haujlwm nruab nrab yuav ua. Piv txwv li, Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv Kev mob siab txog 150 feeb hauv ib lub lis piam mus rau kev siv lub cev muaj zog yog qhov txaus los pab koj lub hlwb, pib txhim kho koj txoj kev noj qab haus huv, thiab tib lub sijhawm tsis tso koj txoj kev kawm.
TL; DR
- Npaj kom muaj kev puas siab puas ntsws rau thawj ib nrab ntawm hnub (tsis hais txog thaum twg qhov "ib nrab" pib rau koj). Thaum thawj ob mus rau peb teev tom qab sawv los, koj yuav mob siab rau thiab txhawb kom daws cov teeb meem nyuaj.
- Nco ntsoov tias kwv yees li ntawm xya teev txij li lub sijhawm koj sawv, koj qhov kev mob siab thiab kev xav yuav ncav cuag lawv qhov qis tshaj plaws - lub sijhawm no nws yog qhov zoo dua kom tawg tawm ntawm koj txoj kev kawm thiab mus taug kev lossis khiav mus rau "nthuav koj lub hlwb" a me ntsis. Thaum koj tau txais koj lub zog ntawm txoj kev no, nws yuav yooj yim dua rau kev tawm dag zog ntxiv.
- Feem ntau, tsis txhob quav ntsej kev ua kis las. Kev tawm dag zog ib leeg yuav tsis txhim kho koj cov qhab nia, tab sis nws tuaj yeem ua rau koj cov kev tshawb fawb zoo dua - ua kom yooj yim rau koj tiv thaiv kev ntxhov siab thaum kuaj thiab nco ntsoov cov ntaub ntawv hauv kev qhuab qhia. Ua li no, koj tsis tas yuav siv sijhawm ntev hauv lub gym lossis kos npe rau chav kawm kung fu - txawm tias 150 feeb ntawm kev tawm dag zog aerobic ib lub lim tiam yuav yog qhov zoo ntxiv rau koj cov kev kawm thiab yuav txhim kho koj txoj kev noj qab haus huv tag nrho.
- Nco ntsoov tias txawm tias lub cev qhuav dej me ntsis txo qis kev txawj ntse, yog li sim ua tib zoo saib seb koj xav li cas - tsis txhob quav ntsej koj nqhis dej. Tshwj xeeb tshaj yog tias koj ua si kis las thaum nruab hnub.
- Txawm hais tias qhov tseeb tias nws yog qhov zoo dua los npaj qhov kev ntxhov siab ntau tshaj plaws hauv thawj teev tom qab sawv los, kev nco cov ntaub ntawv tuaj yeem ncua mus txog thaum yav tsaus ntuj. Yog tias qhov no muaj teeb meem - piv txwv li, koj yuav tsum tau sau ntau cov ntawv rau kev kuaj mob - siv sij hawm ua ntej pw los xyuas seb koj puas tau nco. Qhov no yuav ua rau nws yooj yim dua rau koj nco qab cov ntaub ntawv hnub tom qab.
- Yog tias koj tso tseg kev kawm txog ntu kawg, nco ntsoov tias koj tsis nyob ib leeg. Txhawm rau "trick koj lub hlwb," sim teem koj tus kheej nruab nrab lub sijhawm kawg (piv txwv li, "nrhiav cov ncauj lus ntawm koj qhov kev kawm," "sau ntawv tshuaj xyuas," "xav txog cov qauv ntawm koj qhov kev tshawb fawb"). Pib tam sim no, kos txhua hnub ua ntej hnub kawg uas koj tau ua tiav rau kev ua tiav txoj haujlwm. Ib txoj hlua ntawm "crosses" lossis "dots" yuav yog ib qho kev txhawb siab ntxiv los ua yam tsawg kawg ntawm ib hnub uas yuav pab tau mus rau lub hom phiaj.
Hauv seem tom ntej ntawm peb qhov kev tshuaj xyuas, peb yuav tham txog seb cov leeg nqaij puas cuam tshuam rau qib kawm, thiab vim li cas "kev paub txog kev paub" yog ib qho chaw uas yuav pab koj txhim kho koj txoj kev kawm tau zoo.
Tau qhov twg los: www.hab.com