How to gain strength before the working week. How to quickly relieve fatigue and quickly gain strength

Scientists have proven the enormous role of exercise in improving blood supply to the brain and preventing mental fatigue. Based on them, developed

special complexes of physical exercises for representatives of various professions. Starting from “physically active” professions, ending with mental workers. The advice of scientists will help you learn how to quickly relieve fatigue and quickly gain strength.

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A special place in these complexes belongs to the exercises of the visual and vestibular sensory organs. The optimal performance of these sensory organs is necessary not only for successful learning activities, but also for any other, associated with great emotional stress. What exercises help relieve fatigue and gain strength after a long mental work? The following exercises can be used to relax and exercise the vestibular sensory organ:

1) slow head turns (7 - 10 turns to the right and left);

2) 7 - 10 head tilts back and forth;

3) slow rotation of the head to the right and left;

4) the circular movement of the body around the vertical axis;

5) whirling, as in a waltz.

Each type of movement is performed within one minute. Then there is a pause for five seconds, after which the next type of movement is performed. Initially, the movement pace is slow (one movement for 2 seconds). Then their pace gradually increases to two movements per second.

If you read, wrote for a long time and you feel that your eyes are tired (sometimes they begin to watery), take a ten-minute break. Such exercises help relieve eye fatigue:

1) tightly screw your eyes shut for 3 seconds, then open for the same time (repeat 5-7 times);

2) perform several slow conjugate eye movements in a circle in one, the other side (5 - 7 times);

3) look into the horizon on the horizon, then slowly but look at the tip of the nose (5-7 times);

4) make several turns of the eyeballs left and right (5-7 times), as well as up and down (5-7 times);

5) perform three fingers of each hand eye massage. To do this, you should easily press your fingers on the upper eyelid of each eye, after 1 - 2 seconds, remove the fingers from the eyelids. And then again it’s easy to press. The exercise should be carried out within 30 seconds, while there should be no painful sensations. It is necessary to press on the eyes with different frequencies, while not holding your breath.

6) sitting, close the eyelids, massage them with the help of light circular movements of the finger for one minute;

7) with closed eyelids, raise your eyes up, lower down, turn right, then left;

8) intensively blink for 1 to 2 minutes.

Some of these exercises can be performed during short breaks in the process of studying or working at a computer.

It should be noted that mental work is often associated with the need to sit for a long time in a fixed position. And this leads to tension of the muscles of the back, back of the head, and ultimately to an increase in emotional tension. To prevent the phenomena of physical inactivity and relieve emotional stress, we recommend several exercises related to periodic stress and muscle relaxation:

1) sit, straighten the body, shoulders back and down. Then tighten your back muscles and bring the shoulder blades together. Stay in that position, counting to ten in your mind, then slowly relax your muscles. The breath is arbitrary;

2) sit down, exhale completely, contracting the abdominal muscles and pulling the abdominal wall inward. Stay in this position for 5 - 7 seconds, then slowly inhale, protruding the abdominal wall forward. It is advisable to repeat the exercise 7 to 10 times;

3) sit down, strongly contract the gluteal muscles and due to this, as if lift slightly. Hold the pose for 7 to 10 seconds, and then slowly relax. At the same time, breathing is free. Repeat this exercise 5 to 7 times;

4) sit, straighten your legs and tighten them strongly, without lifting them off the floor. Stay in this position for 7 to 10 seconds. Then slowly relax (breathing freely);

5) the next exercise is performed while standing or sitting. At the count of times - take a deep breath, raise your hands up to the sides, straighten your fingers, stretch. On the count of two - tighten the muscles of the whole body, hold your breath for a few seconds. At three - four - five - six, relax your muscles, sit down low, lower your head freely onto your chest, exhaling completely. Concluding this exercise, take a few breaths and prolonged calm exhalations;

6) the exercise is performed in a sitting position (voluntary breathing). Tighten your hands, holding on your knees and then lowering down, relax them;

7) calm rhythmic, clear movements in a standing or sitting position: once - raise your shoulders. Two - take the shoulders back, bring the shoulder blades (while taking a breath). Three - four - lower your shoulders down, put your head on your chest. We make a long exhale;

8) another exercise. At the expense of the times, the hands are relaxed and raised to the collarbone. In this case, the elbows are lowered down, and the body is slightly retracted (inhale). Two - three - hands fall freely, go back, and then forward by inertia (exhale);

9) calmly step from foot to foot and at the same time rhythmically tilt the body slightly from side to side;

10) relax as much as possible. One - take a deep breath, tighten the muscles of the body. At the count of two to ten, hold back muscle tension and breathing. At the expense of eleven, exhale. Relax your muscles as much as possible. To do this, take a few deep breaths and exhale, establish a calm breath, relax your muscles even more.

These exercises are advisable to perform after stress, as well as to quickly relieve fatigue and a quick set of strength.

Many people who are not keen on sports move little, which adversely affects their well-being and performance. It is useful for them to learn physical exercises that contribute to improving self-esteem and performance. Including - intellectual. Here are some of these exercises:

1) pulling up on any convenient "crossbar" (10-12 times);

2) alternating jogging with walking. On a limited area, you can run with walking in place. Duration of exercise at least 3 minutes;

3) exercises for the arms and shoulder girdle (performed standing). Starting position - legs apart, hands on the belt. Time - turn right, arms to the sides; two - three - springy inclination forward to the right leg; four - return to starting position. Exercises are repeated 3-4 times;

4) exercise for the lateral muscles of the trunk. Starting position - legs apart, hands on the belt. We make sharp left and right clones with a sharp stop in the original position. Slopes can be accompanied by an energetic exhalation;

5) exercise for abdominal muscles. Deep breathing involving the diaphragm, muscles of the abdomen and chest; retraction and tension of the muscles of the abdominal cavity. Exercise is combined with intensive exhalation during retraction of the vagina or with a delay in breathing. Repeat exercise 8 - 10 times;

6) exercise for the back muscles. We tilt forward, then bend backward. Exercise can be performed with a hold of breath 10 to 12 times;

7) swing movements of the hands (8 - 10 times left and right);

8) swing movements of the legs (8 - 10 times back and forth);

9) squats (performed with holding the breath 8-10 times);

10) running in place, alternating with walking. At the same time, breathing is arbitrary, the duration of the exercise is 2 minutes.

In some cases, so-called reflex-stimulating methods can also be used to enhance mental activity. They well relieve fatigue and increase mental performance. For example, “sucking” a lemon, rubbing the face and neck with cold water, self-massage of the head. Movements during self-massage of the head are made radially from the maquette in the direction of hair growth. Self-massage begins with stroking, then they start rubbing and tapping, and again they end with stroking. It is carried out by the fingertips and palm on the surface of the skin. Continuous movements. When rubbing, the movements are the same as when stroking, but the force of pressure on the skin increases. Patting is done with a half-bent palm, edge of the hand, or pads of the fingers.

The productivity of mental work also largely depends on the knowledge of the biological rhythms of your body, on the ability to build work taking into account changes in these rhythms during the day. And who better than you know your biorhythms. These exercises are simple and do not require special equipment. Also, for their implementation it is not necessary to be a trained athlete. They are simply useful to remember to quickly relieve fatigue and a quick set of strength.

It seems that just recently we were preparing for the new year and were waiting for spring, and now it is almost summer on the calendar. So we are arranged that during this period thoughts about vacation and well-deserved rest begin to visit us more and more often. But business is business, and most entrepreneurs have not divided time into seasons for a long time, and, fortunately, there is an opportunity to go to the sea at other times of the year. For those who are immersed in their work, we have prepared several recommendations on how to restore strength and gain inspiration.

1. Give up your phone on a day off

Leaving a smartphone at home and not remembering it all day is ideal, but for most it is something of a fantasy. But to limit the time you spend on social networks is quite real! Set as a rule to check messages and news only twice a day, for example, at morning coffee and before bedtime. The same thing with mail: turn off notifications that are constantly distracting from business, and reply to letters only at a certain hour of your work day. Even these two simple “tricks” will save your time and energy.

Oddly enough, mobile applications can help cope with “telephone addiction”. For example, in the Forest application you can grow a whole forest from one grain, but “cunning” trees grow only when you have not been using the phone for 30 minutes :)

2. Place order in the workplace

The order around you helps to restore order “inside” - in your thoughts and plans. It doesn’t matter if you work at home or in the office, you should be surrounded by an atmosphere that sets the mood for work. To organize an inspiring space around you, you can use our tips.

3. Write a letter to yourself in the future

Sit down and think about what you would like to tell yourself, what you have already achieved and what you are only going to do. Describe your goals and desires, ask questions to yourself. Do this and calmly forget, let the letter be a surprise in a few years. Besides the fact that it is very romantic and more like an episode from some movie, this method is still very cool motivates and serves as a real impetus for development. In order not to have to look for an envelope throughout the house after several years, it is more convenient to use e-mail. There are special services for this, for example, Futureme, where you can configure the exact date of receipt of the letter to your email address in the next 50 years.

4. Review your diet

There is a healthy mind in a healthy body, and one cannot argue with that. What you eat directly affects your well-being and performance. It doesn’t matter whether you follow the figure or not, natural and healthy food is much healthier and tastier. The warm season allows you to add to the diet more fresh vegetables, herbs and fruits, which are charged with energy and vitamins. The main thing in this matter is not to go to extremes and sometimes allow yourself small deviations from the rules :)

5. Do not forget about sports and outdoor activities.

Fatigue at the end of the day is commonplace. But for most of us, this fatigue is not a consequence of physical, but from mental labor or emotional tension. Therefore, physical activity after a hard working day, on the contrary, helps to refresh and restore strength. Choose a lesson for your liking - gym, dancing, running, yoga, swimming pool, football, volleyball, tennis - you can’t list everything. The main thing is to correctly distribute the load. And if you always considered yourself far from sports, take a walk in the park in the evening, ride a bicycle or scooter at a comfortable pace, or just play ball with the children.

6. Be in nature

To draw inspiration from nature, it is not necessary to be an artist or a poet. Whatever you do, natural harmony, colors and sounds of the world around us can give strength in order to move forward. Traveling is the best way to recharge with creative energy, and new places will surely give new unexpected ideas. If you can't rush right now into the mountains or the ocean for inspiration, plan it later. And native nature and suburban silence no worse contribute to the contemplative mood and give strength.

7. Do something new

They say that "the best rest is a change of activity," and it really works. Even if during the working day you periodically switch from one type of tasks to another, it is easier for you to do this than to devote each day to any one business. In addition, what you have never really tried may become “new”. Discover a new sport, start the tradition of having breakfast on Tuesdays with friends, try to cook dishes of the cuisine that you are not familiar with. This all adds new colors to everyday life, does not allow it to turn into a gray routine and allows you to take a fresh look at what is happening around.

8. Get enough sleep

Yes, this is obvious, but many have not learned how to find at least 7 hours a day for sleep. Someone gets enough sleep in 5-6 hours, someone has difficulty enough for 8, but a person can not sleep for months and years less than his “minimum” without harm to his working capacity and health. Of course, there are time pressure, deadlines and other unpleasant moments when we sacrifice our sleep. But all the resources that our body spends must be replenished, and this happens mainly while we sleep. Learn to allocate your time so that you leave time to sleep. By the way, doctors recommend that you go to bed before 12 at night, because the hour of sleep before midnight is much more efficient and is equal to two hours of sleep after it. And about how good the early rises and coffee at dawn, who just did not write. :)

9. Resting, resting

Devote yourself completely to leisure in your free time. Do not check your work mail, don’t answer your colleagues ’calls, but it’s best to give the phone to one of your loved ones for storage :) Even if work is your favorite brainchild that you are proud of and“ live ”, you still need to take pauses and disconnect from working thoughts. It is incredibly great when friends and family are interested in your work when meeting you. But try to answer their questions briefly and succinctly and timely translate the topic of the conversation so as not to turn a picnic or birthday into a presentation of your project.

10. Spend time with your loved ones

Nobody is so inspiring as the company of the closest and dearest. These are people with whom you can relax, escape from all worries and just be yourself. A conversation with a friend can provide answers to difficult questions, a walk with your family can relieve the stress of the past week, and dinner with your loved one together can inspire you to take new steps. Try to get together more often at the big table and appreciate moments when you can just chat until the morning, laugh until you drop and know that all these people around you really love!

There is no universal way to relax and find inspiration. Someone needs a week of fun with friends to recover, and someone needs a comfortable hammock and an interesting book. The most important thing here is to listen to your inner voice, not to look at others and not to be afraid to stop and pause in time. Then your favorite work will always give you joy and inspire. Do not forget about the rest, take care of yourself and everything will work out!

Gather strength

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- TAKE CARE, -I take it, -Will take it; -washed, -washed, -alas and -alos; sover. one. . Accumulate, be in some quantity. He won’t get so much money. A lot of people gathered. 2. why. Find in yourself ...
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Russian spelling dictionary
- GET STRENGTH. GATHER STRENGTH. Razg. Express. Get stronger, get healthier; restore your strength, health ...
Phraseological Dictionary of the Russian Literary Language
- Deb. Smarter, adopt smb. an experience. BTS, 570, 1385 ...
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"gain strength" in books

Gain strength quickly

From the book of 7000 conspiracies of the Siberian healer the author Stepanova Natalya Ivanovna

Quickly gain strength. There are all kinds of circumstances: a person loses strength after illness, childbirth, stress, etc. Go out into the street, raise your hands above your head, look at the stars and say: Stars are not counted, the sky is not measured. Lord, my God, the powers of heaven are with me. I praise

Excursion - the best way to relax and gain health

From the book All Feng Shui first hand. Tips of the Chinese master by Rong Tsai Qi

The excursion is the best way to relax and gain health 1. The excursion forces you to overcome bad habits, self-will and indiscipline. For example, you usually get up at 9 o’clock, and the tourist group gathers at 8 o’clock. You will not let people down and

Gain strength quickly

From the book Conspiracies of the Siberian healer. Issue 05 the author Stepanova Natalya Ivanovna

To gain strength and feel the joy of life

the author Stepanova Natalya Ivanovna

In order to gain strength and feel the joy of life, both elderly and young people cannot be immune from various ailments: not only bodily, but also mental. If you suffer from depression and the light is not nice to you, then this can lead to a number of serious illnesses. In that

Gain strength quickly

From the book Big protective book of health the author Stepanova Natalya Ivanovna

Gintaras Rinkevičius: “The competition is a real hardening and an opportunity to gain experience ...”

From the book Literary Newspaper 6344 (No. 43 2011) the author Literary Newspaper

Gintaras Rinkevičius: “A contest is a real hardening and an opportunity to gain experience ...” Gintaras Rinkevičius: “A contest is a real hardening and an opportunity to gain experience ...” TV EVENT These days the XII International Television Young Competition is taking place in Moscow

Gather strength

From the book How to Respond to Injustice Beaver John

Gain strength I like to compare the process of building up spiritual strength with my own experience in physical training. In the mid-1990s, I was a bony and thin young man. Since I always had a high metabolic rate, I could lose weight very quickly,

Chapter 18 Need to Be Brave

From the book Transfer Lamp the author Rajneesh Bhagwan Sri

Chapter 18 Osho needs courage when I hear you talking about the interdependence and intertwining of everything that exists - that no one and nothing is isolated - something awakens in me that I can hardly put into words. What used to be

How to get rid of despondency and gain courage

From the book The Mysterious Helper Inside You author Schmidt K. O.

How to get rid of despondency and gain courage 1. The mystic Johannes Tauler was right, who warned: “Never let despondency take control of yourself, because it hinders all your good undertakings.” Despondency, aggravating your temper and your life, leading to constant

GATHER STRENGTH. Razg. Express. Get stronger, get healthier; restore your strength, health.

Phraseological dictionary of the Russian literary language. - M .: Astrel, AST. A.I. Fedorov. 2008.

See what is "gain strength" in other dictionaries:

gather strength - say hello, get stronger, improve health, rest, rest, improve your health, relax Dictionary of Russian synonyms ... Synonym dictionary

pick up - possession spirit, indirect object, possession began to possess courage, indirect object, possession began to gain new strength, possession began to gain strength, possession began to gain courage, possession began to gain patience, ... ...

forces - (not) sparing little strength, using (not) remaining forces existence / creation, subject (not) remaining forces existence / creation, subject, continuing (not) spending forces using (not) sparing little forces, using enough forces ... ... Verbal compatibility of non-ordinary names

PACK UP - PACK, I take, you take; Alsah, Alas, Alos and Alos; sover. 1. (1st person and 2nd person units not used). Accumulate, be in what n. quantity. He won’t get so much money. A lot of people gathered. 2. why. Find in yourself (what n. ... ... Explanatory Dictionary Ozhegova

pick up - take / take, take; typed, took, took, and sconce and moose; St. see also 1) a) only 3 liters. To gather, in what quantity. Water poured into the pit. Smoke plunged into the room ... Dictionary of many expressions

pick up - take it, take it; typed, taken, taken and taken; St. 1. only 3 liters. To gather, in what quantity. Water poured into the pit. Smoke crept into the room. A lot of people gathered. □ bezl. There was no water in the pond. 2. bezl. Reach ... ... encyclopedic Dictionary

GAIN STRENGTH. GATHER STRENGTH. Razg. Express. Get stronger, get healthier; restore your strength, health ... Phraseological Dictionary of the Russian Literary Language

recruit - the possession experience, an indirect object, possession began to gain strength, the possession began to gain strength, the indirect object began to possess possession, the indirect object began to possess possession began to gain new strength, the strength began to gain strength ... ... Verbal compatibility of non-ordinary names

start - take the beginning of the action to lead the beginning of the action, the continuation of the beginning of the action, the causation of the beginning of the action, the causation of waiting for the beginning of the modality, the expectation of the beginning of the action of the beginning will put the action to wait for the beginning of the modality ... Verbal compatibility of non-ordinary names

possession - (not) give pretext for possession, causation (not) to give rest possession, causation (not) to give a complete picture of possession, causation (not) to know rest possession (not) to know the limits of possession (not) to have grounds for possession (not) to have ... ... Verbal compatibility of non-ordinary names

Books

Max Brand. Selected Works. Volume 1. The Night Rider, Max Brand. The hero of the novel The Night Horseman - a brilliant scientist Randall Byrne, a man of remarkable intelligence, but poor health, goes to the Wild West to gain strength, and unexpectedly becomes ... Buy for 610 rub
Energy. net. How to increase your energy and vitality, Mammadov Adam. I was always an active person, but once I encountered a serious problem - I no longer had enough energy. For days on end I sat in front of the TV and computer, naively believing that this ...

If you feel completely overwhelmed after a hard day, the most acceptable is to take a shower, if possible a contrast. During the day, a mass of bacteria accumulates on the body, sweat and sebaceous secretions clog the pores of the skin and prevent it from breathing. A contrast shower will help not only to cheer up, but also open the pores, the skin will acquire a healthy color, begin to breathe fully, and you will feel a surge of strength.

A bath with a water temperature of 35 ° C for 3-5 minutes also perfectly relieves fatigue. A few drops of lavender or rose oil can be added to the water. A warm bath taken within 10-15 minutes calms the nervous system. While taking a bath, you can apply a cosmetic mask to your face that will help give your face freshness and relieve swelling from the eyelids.

Mask for tired face

To prepare a refreshing mask, take:

Lemon - 2 tbsp .;
- cucumber juice - 2 tbsp .;
- kefir - 2 tbsp.

Mix these ingredients, take clean cheesecloth and put this mixture on it. On a clean, dry face, put gauze (without touching the eyelids) and hold it for 10-15 minutes. Then remove the cheesecloth, rinse your face with warm, then cool water and pat your skin dry. After such a mask, the skin of the face is not only nourished by vitamins, but also significantly contracted, which visually makes you younger and fresher. Be sure to moisturize your skin with a nourishing cream after the mask.

If you are stressed, a soothing decoction will help you relax. For him, take:

Peppermint leaves - 2 tsp;
- hop cones - 1 tsp;
- trefoil leaves - 2 tsp

Tea from this collection is brewed with boiling water and infused for 15-20 minutes. Strained infusion can be taken half a cup before bedtime.

The infusion from the collection of oregano, yarrow, peppermint and lemon balm is well refreshing. A cup of fresh tea with herbs, especially if taken immediately after a shower, can be an excellent way to stay awake.

Fatigue may be due to a lack of vitamins. In this case, you can quickly restore lost energy with lemon and honey. Squeeze the juice of half a lemon into a glass and add a tablespoon of honey to it, mix well and take the resulting mass one teaspoon 3-4 times a day.

Hands, feet, eyes - relieve stress and fatigue

A finger massage with sunflower oil will help relieve general fatigue and hand fatigue. Lubricate each finger with a drop of oil, then make movements as if you were pulling narrow gloves on your hands. After that, massage each finger from the nail to the joint until the oil is completely absorbed into the skin.

For tired legs, warm baths with steamed walnut leaves are recommended. To improve blood circulation in the joints of the legs, contrasting baths can be made. If your ankles are tired, you feel pain, you can make a compress of hot water and vinegar (2-3 tbsp. L. Vinegar per liter of hot water). Such a compress will relieve pain and fatigue from the legs.

If you feel a desire to stretch your arms or legs, cover your eyes - this suggests that you need to get rid of venous blood. It stagnates in the vessels, especially the head and neck. It is enough to make a few movements of the head from side to side, touch your fingers to the shoulders and make circular movements with your hands, stand up and do several bends to the side - and the blood circulation will resume, you will feel how you come to life.

During any work that is associated with a specific eyestrain, periodically take short breaks. Eye fatigue can be relieved by moving your gaze to a distant object. Or just close your eyes for a few minutes.

“Bags” under the eyes that are not a consequence of the disease will pass after a compress of grated raw potatoes. The gruel is applied to the closed eyelids with a linen cloth. Compresses from raw potatoes, milk and wheat flour are also effective, for this you will need:

Raw mashed potatoes - 1 tsp;
- flour - 1 tsp;
- milk - 2 tsp

The resulting mixture should be applied in a thick layer to