{"id":276995,"date":"2021-07-12T12:30:04","date_gmt":"2021-07-12T10:30:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=276995"},"modified":"2022-10-19T10:36:35","modified_gmt":"2022-10-19T08:36:35","slug":"mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/","title":{"rendered":"Mit tegy\u00e9l, ha alv\u00e1s ut\u00e1n is f\u00e1radt vagy? Pr\u00f3b\u00e1ld ki a pihen\u00e9s 7 form\u00e1j\u00e1nak b\u00e1rmelyik\u00e9t"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#Miert_nem_szabad_alabecsulni_a_pihenest\" title=\"Mi\u00e9rt nem szabad al\u00e1becs\u00fclni a pihen\u00e9st\">Mi\u00e9rt nem szabad al\u00e1becs\u00fclni a pihen\u00e9st<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#Mondj_7_igent_a_pihenesre_amire_szukseged_van\" title=\"Mondj 7 igent a pihen\u00e9sre, amire sz\u00fcks\u00e9ged van\">Mondj 7 igent a pihen\u00e9sre, amire sz\u00fcks\u00e9ged van<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#1_Fizikai_pihenes_aktiv_vagy_passziv\" title=\"1. Fizikai pihen\u00e9s (akt\u00edv vagy passz\u00edv)\">1. Fizikai pihen\u00e9s (akt\u00edv vagy passz\u00edv)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#2_Mentalis_pihenes\" title=\"2. Ment\u00e1lis pihen\u00e9s\">2. Ment\u00e1lis pihen\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#3_Erzelmi_pihenes\" title=\"3. \u00c9rzelmi pihen\u00e9s\">3. \u00c9rzelmi pihen\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#4_Erzekszervi_pihenes\" title=\"4. \u00c9rz\u00e9kszervi pihen\u00e9s\">4. \u00c9rz\u00e9kszervi pihen\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#5_Kreativ_pihenes\" title=\"5. Kreat\u00edv pihen\u00e9s\">5. Kreat\u00edv pihen\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#6_Szocialis_pihenes\" title=\"6. Szoci\u00e1lis pihen\u00e9s\">6. Szoci\u00e1lis pihen\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#7_Spiritualis_pihenes\" title=\"7. Spiritu\u00e1lis pihen\u00e9s\">7. Spiritu\u00e1lis pihen\u00e9s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g?\">Mi a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Miut\u00e1n megsz\u00f3lal az \u00e9breszt\u0151\u00f3ra, nagy nehezen kinyitod a szemed, majd p\u00e1rszor m\u00e9g visszanyomod az \u00e9breszt\u0151t 10 percre. Azt\u00e1n amikor megint meghallod, kiugrasz az \u00e1gyb\u00f3l \u00e9s rohansz a f\u00fcrd\u0151szob\u00e1ba. A ruh\u00e1idat csak \u00e9pp kikapkodod a szekr\u00e9nyb\u0151l \u00e9s f\u00e9lmeztelen\u00fcl indulsz a konyh\u00e1ba. \u00d6lt\u00f6zk\u00f6d\u00e9s k\u00f6zben megpr\u00f3b\u00e1lsz valami reggeliz\u00e9shez hasonl\u00f3t csin\u00e1lni, k\u00f6zben idegesen n\u00e9zed az \u00f3r\u00e1don, hogy m\u00e1r el kellett volna indulnod. \u00cdgy gyorsan bepattansz az aut\u00f3dba \u00e9s \u00fatk\u00f6zben m\u00e9g a reggeli szendvicsedet majszolod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mik\u00f6zben sietsz a munkahelyedre, szorongani kezdesz a korm\u00e1ny m\u00f6g\u00f6tt, a szorong\u00e1sodat pedig csak tov\u00e1bb fokozza a f\u0151n\u00f6k\u00f6d piszk\u00e1l\u00e1sa. Gyakran megesik, hogy a munka ut\u00e1ni pihen\u00e9s helyett ink\u00e1bb mag\u00e1n\u00e9leti probl\u00e9m\u00e1kon agg\u00f3dsz, melyek azt\u00e1n t\u00e9nyleg minden energi\u00e1dat lesz\u00edvj\u00e1k. A kikapcsol\u00f3d\u00e1s lehet\u0151s\u00e9ge olyan picire zsugorodik sz\u00e1modra, m\u00edg azt\u00e1n egy j\u00f3 alv\u00e1s ut\u00e1n is a padl\u00f3n vagy. Mit tegy\u00e9l ez ellen? Erre a k\u00e9rd\u00e9sre musz\u00e1j tudnod a v\u00e1laszt, hiszen <strong>nem csak a fizikai, de ment\u00e1lis eg\u00e9szs\u00e9ged is elengedhetetlen\u00fcl fontos.<\/strong> \u00c9pp ez\u00e9rt ma bemutatjuk nektek azt a <strong>7 pihen\u00e9s form\u00e1t, melyre mindenkinek sz\u00fcks\u00e9ge van.<\/strong> \u00c9s term\u00e9szetesen itt nem a netflixez\u00e9sre vagy a k\u00f6z\u00f6ss\u00e9gi m\u00e9di\u00e1n val\u00f3 n\u00e9zel\u0151d\u00e9sre gondolunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_nem_szabad_alabecsulni_a_pihenest\"><\/span>Mi\u00e9rt nem szabad al\u00e1becs\u00fclni a pihen\u00e9st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A pihen\u00e9s \u00e9s a regener\u00e1l\u00f3d\u00e1s mindenki sz\u00e1m\u00e1ra elengedhetetlen, nemcsak sportol\u00f3knak. \u00c9pp ez\u00e9rt fontos, hogy n\u00e9ha be\u00e9kelj p\u00e1r pihen\u0151napot \u00e9s tudd, mikor van sz\u00fcks\u00e9ged a felt\u00f6lt\u0151d\u00e9sre.<strong> Pihen\u00e9s k\u00f6zben a test fizikai \u00e9s ment\u00e1lis ereje helyre\u00e1ll,<\/strong>&nbsp;\u00e9s ennek k\u00f6sz\u00f6nhet\u0151en az is, hogy ut\u00e1na frissnek \u00e9rezz\u00fck magunkat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-1124x751.jpg\" alt=\"A pihen\u00e9s az \u00e9let fontos r\u00e9sze\" class=\"wp-image-270431\" width=\"843\" height=\"563\" title=\"A pihen\u00e9s az \u00e9let fontos r\u00e9sze\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/DSC09492-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Amikor pihen\u00e9sr\u0151l besz\u00e9l\u00fcnk, sokan azt hiszik, hogy ez egyet jelent az alv\u00e1ssal. Az alv\u00e1s az agy legjobb bar\u00e1tja \u00e9s fontoss\u00e1g\u00e1t nem szabad al\u00e1becs\u00fcln\u00fcnk. Meglehet viszont, hogy t\u00e9ged olyan probl\u00e9m\u00e1k foglalkoztatnak, melyekr\u0151l a <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/\" class=\"ek-link\">Mi t\u00f6rt\u00e9nik a testeddel, ha nem alszol eleget<\/a><\/strong> <\/span>c. cikk\u00fcnkben \u00edrtunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mos el\u0151nye ellen\u00e9re az alv\u00e1s nem mindig jelent megold\u00e1st a f\u00e1radts\u00e1g lek\u00fczd\u00e9s\u00e9re. N\u00e9ha megt\u00f6rt\u00e9nhet az is, hogy hi\u00e1ba alszol sokat, f\u00e1radtnak \u00e9rzed magad. Persze, hiszen az alv\u00e1s <strong>nem egyenl\u0151 a teljes pihen\u00e9ssel \u00e9s sokan nem is tudj\u00e1k, hogy f\u00e9le t\u00edpusa l\u00e9tezik a pihen\u00e9snek.<\/strong> [1-2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mondj_7_igent_a_pihenesre_amire_szukseged_van\"><\/span>Mondj 7 igent a pihen\u00e9sre, amire sz\u00fcks\u00e9ged van<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Minden embernek m\u00e1s a munk\u00e1ja \u00e9s az \u00e9letst\u00edlusa, melyek k\u00e9z a k\u00e9zben j\u00e1rva egy <strong>bizonyos stresszfaktor kialakul\u00e1s\u00e1hoz vezethetnek.<\/strong> Naponta m\u00e1s probl\u00e9m\u00e1kkal szembes\u00fcl\u00fcnk, melyek mindig elvesznek egy kicsit az energi\u00e1nkb\u00f3l. Ez alapj\u00e1n 7 fajta pihen\u00e9si form\u00e1t k\u00fcl\u00f6nb\u00f6ztet\u00fcnk meg. Mindegyik m\u00e1s \u00e9s mindegyik az egy\u00e9n \u00e9letvitel\u00e9t\u0151l f\u00fcgg. N\u00e9ha csak kicsit el kell szakadnod a k\u00f6z\u00f6ss\u00e9gi m\u00e9di\u00e1t\u00f3l, m\u00e1skor unod a k\u00f6r\u00fcl\u00f6tted l\u00e9v\u0151 embereket, n\u00e9ha pedig r\u00e1j\u00f6ssz, hogy l\u00e9tezik egy \u00fan. kreat\u00edv vagy \u00e9rz\u00e9kszervi f\u00e1radts\u00e1g. Vess\u00fcnk h\u00e1t egy pillant\u00e1st azokra a pihen\u00e9si t\u00edpusokra, melyek neked is seg\u00edthetnek. [3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Fizikai_pihenes_aktiv_vagy_passziv\"><\/span>1. Fizikai pihen\u00e9s (akt\u00edv vagy passz\u00edv)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha dolgozol, gyakran <strong>naponta 8 \u00f3r\u00e1t is talpon vagy, el se tudsz k\u00e9pzelni egy napot k\u00e1v\u00e9 n\u00e9lk\u00fcl,<\/strong> mel\u00f3 ut\u00e1n m\u00e9g elm\u00e9sz kicsit sportolni, az alv\u00e1s pedig csak a m\u00e1sodik helyre szorul? Ilyen esetben neked pont a fizikai pihen\u00e9s fog seg\u00edteni. Ez egy alapvet\u0151 pihen\u00e9si forma, melyre a munk\u00e1b\u00f3l vagy m\u00e1s fizikai tev\u00e9kenys\u00e9gekb\u0151l ered\u0151 fizikai kimer\u00fclts\u00e9g miatt minden nap sz\u00fcks\u00e9g\u00fcnk van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/image8-1-1124x863.jpeg\" alt=\"A fizikai pihen\u00e9s lehet akt\u00edv vagy passz\u00edv\" class=\"wp-image-270445\" width=\"843\" height=\"647\" title=\"A fizikai pihen\u00e9s lehet akt\u00edv vagy passz\u00edv\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image8-1-1124x863.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image8-1-400x307.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image8-1-1536x1179.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/image8-1-2048x1572.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Amennyiben <strong>passz\u00edv form\u00e1ban besz\u00e9l\u00fcnk r\u00f3la, ide tartozik az alv\u00e1s, mely a feln\u0151tteknek legal\u00e1bb kb. 7-9 \u00f3ra<\/strong> kell legyen. Az alv\u00e1sig\u00e9ny azonban egy\u00e9nf\u00fcgg\u0151 \u00e9s sz\u00e1mos t\u00e9nyez\u0151t\u0151l pl. kort\u00f3l, a fizikai tev\u00e9kenys\u00e9g neh\u00e9zs\u00e9g\u00e9t\u0151l \u00e9s az \u00e9letst\u00edlust\u00f3l f\u00fcgg. \u00c1ltal\u00e1noss\u00e1gban viszont azt mondhatjuk, hogy ha valaki 6 \u00f3r\u00e1n\u00e1l kevesebbet alszik, alv\u00e1shi\u00e1nyban szenved. [28]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Az aj\u00e1nlott alv\u00e1sid\u0151 kateg\u00f3ri\u00e1kra bontva:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>14-17 \u00f3ra (\u00fajsz\u00fcl\u00f6ttek 3 h\u00f3napos korig)<\/li><li>12-15 \u00f3ra (csecsem\u0151k 4-t\u0151l 11 h\u00f3napos korig)<\/li><li>11-14 \u00f3ra (kisgyermekek 1-t\u0151l 2 \u00e9ves korig)<\/li><li>10-13 \u00f3ra (\u00f3vod\u00e1sok 3-t\u00f3l 5 \u00e9ves korig)<\/li><li>9-11 \u00f3ra (gyerekek 6-t\u00f3l 13 \u00e9ves korig)<\/li><li>8-10 \u00f3ra (tin\u00e9dzserek 14-t\u0151l 17 korig)<\/li><li>7-9 \u00f3ra (fiatalok 18-t\u00f3l 25 \u00e9ves korig)<\/li><li>7-8 \u00f3ra (25-t\u0151l 64 \u00e9ves korig)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l jobban aludni, ne hagyd ki a <span style=\"color: #ff6600\"><strong>Hogyan jav\u00edthat\u00f3 az alv\u00e1s min\u0151s\u00e9ge \u00e9s hogyan befoly\u00e1solja az eg\u00e9szs\u00e9get \u00e9s az izomn\u00f6veked\u00e9st<\/strong><\/span> c. cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban a fizikai pihen\u00e9st akt\u00edv form\u00e1ban is v\u00e9gezhetj\u00fck. Ez egy <strong>tervezett tev\u00e9kenys\u00e9g, mely mag\u00e1ba foglalja az \u00f6sszes m\u00f3dszer \u00e9s eszk\u00f6z bevet\u00e9s\u00e9t a passz\u00edv regener\u00e1ci\u00f3s folyamat felgyors\u00edt\u00e1s\u00e1ra.<\/strong> Ez a val\u00f3s\u00e1gban pl. azt jelenti, hogy a tervezett 5 km-es fut\u00e1s helyett, csak ny\u00fajtasz kicsit vagy j\u00f3g\u00e1zol. Az akt\u00edv regener\u00e1ci\u00f3 el\u0151nyeit sz\u00e1mos kutat\u00e1s is bizony\u00edtja, melyek hat\u00e1sait els\u0151sorban a sport szemsz\u00f6g\u00e9b\u0151l vizsg\u00e1lj\u00e1k.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"41284,29698,28082,53248,48727,48604,55552,28554,8805,44980,47398\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az egyik tanulm\u00e1ny szerint <strong>az akt\u00edv regener\u00e1ci\u00f3 seg\u00edthet az intenz\u00edv sporttev\u00e9kenys\u00e9gek k\u00f6zben v\u00e9gbemen\u0151 energia anyagcser\u00e9b\u0151l sz\u00e1rmaz\u00f3 salakanyagok kitiszt\u00edt\u00e1s\u00e1ban.<\/strong> Ilyenkor az izmok savasodnak \u00e9s metabolikus acid\u00f3zis alakul ki benn\u00fck. Ez a t\u00e9nyez\u0151 akad\u00e1lyozhatja a sportteljes\u00edtm\u00e9nyt, viszont tehet\u00fcnk ellene, m\u00e9gpedig \u00fagy, ha pl. gyakrabban sportolunk. [4-6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"632\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories-632x1124.png\" alt=\"Ment\u00e1lis pihen\u00e9s\" class=\"wp-image-270460\" title=\"Ment\u00e1lis pihen\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories-632x1124.png 632w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories-225x400.png 225w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories-864x1536.png 864w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/holiday_instastories.png 1080w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Mentalis_pihenes\"><\/span>2. Ment\u00e1lis pihen\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sosem el\u00e9g a k\u00e1v\u00e9<\/strong>, mindig<strong> ingerl\u00e9keny<\/strong> vagy \u00e9s egyszer\u0171en <strong>k\u00e9ptelen vagy kikapcsolni az agyad<\/strong> alv\u00e1s el\u0151tt? Vagy \u00e9pp az a probl\u00e9ma, hogy <strong>elfelejtesz dolgokat, nem tudsz koncentr\u00e1lni<\/strong> \u00e9s m\u00e9g 8 \u00f3ra alv\u00e1s ut\u00e1n is <strong>f\u00e1radt vagy?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem szabad al\u00e1becs\u00fcln\u00fcnk a ment\u00e1lis pihen\u00e9sre int\u0151 jeleket, Hogyan csin\u00e1ljuk? <strong>Csak kapcsoljuk ki az agyunkat. Szakadjunk el a mobiltelefonunk k\u00e9perny\u0151je, a k\u00f6z\u00f6ss\u00e9gi m\u00e9dia, a munka \u00e9s m\u00e1s, <\/strong>az elm\u00e9t terhel\u0151,<strong> k\u00fcls\u0151 hat\u00e1sok el\u0151l.<\/strong> [7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>ment\u00e1lis pihen\u00e9s pozit\u00edv hat\u00e1sait<\/strong> k\u00fcl\u00f6nb\u00f6z\u0151 tanulm\u00e1nyokban is kutatt\u00e1k. Arra jutottak, hogy:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Azok a dolgoz\u00f3k, akik munk\u00e1n k\u00edv\u00fcl <strong>jobban ki tudnak kapcsolni jobban \u00e9lvezik az \u00e9let\u00fcket \u00e9s szellemileg nincsenek annyira t\u00falterhelve<\/strong>, mint azok, akik szabadidej\u00fckben is folyamatosan csak munkahelyi dolgokon agyalnak. [8]<\/li><li>Tov\u00e1bb\u00e1 azok, akik <strong>eb\u00e9dsz\u00fcnetben elmentek s\u00e9t\u00e1lni egy kicsit, sokkal jobban tudnak koncentr\u00e1lni \u00e9s kev\u00e9sb\u00e9 f\u00e1radtak.<\/strong> A f\u00e1radts\u00e1g \u00e9s a ment\u00e1lis ki\u00e9g\u00e9s ar\u00e1nya pedig sokkal alacsonyabb volt azokn\u00e1l az emberekn\u00e9l, akik elmentek egy k\u00e9thetes nyaral\u00e1sra. [9-10]<\/li><li>A term\u00e9szetben <strong>t\u00f6lt\u00f6tt id\u0151 cs\u00f6kkenti a stresszt<\/strong> \u00e9s kit\u00f6lti a fokozott stresszel j\u00e1r\u00f3 kognit\u00edv teljes\u00edtm\u00e9nyhi\u00e1nyt. [11]<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A term\u00e9szetben <strong>t\u00f6lt\u00f6tt id\u0151 cs\u00f6kkenti a stresszt<\/strong> \u00e9s kit\u00f6lti a fokozott stresszel j\u00e1r\u00f3 kognit\u00edv teljes\u00edtm\u00e9nyhi\u00e1nyt. [11]<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Erzelmi_pihenes\"><\/span>3. \u00c9rzelmi pihen\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az a bar\u00e1tt\u00edpus vagy, akit mindenki a legjobbnak tart? Sokan fordulnak <strong>hozz\u00e1d tan\u00e1cs\u00e9rt, te pedig nem tudsz nemet mondani?<\/strong> Kicsit <strong>besokallt\u00e1l m\u00e1r t\u0151le, hogy mindig mindenkinek igent mondasz mindenre<\/strong>, mert szeretn\u00e9l j\u00f3t tenni m\u00e1soknak?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nos, ezek annak a jelei lehetnek, hogy \u00e9rzelmileg kimer\u00fclt\u00e9l kicsit, <strong>mindez pedig a mag\u00e1n\u00e9letben \u00e9s a munkahelyen felgy\u00fclemlett stresszb\u0151l fakad.<\/strong> R\u00e1ad\u00e1sul, ezek a ki\u00e9g\u00e9s jelei is. Az ilyen emberek gyakran \u00fagy \u00e9rzik, hogy teljesen elvesztett\u00e9k az ir\u00e1ny\u00edt\u00e1st az \u00e9let\u00fck felett.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tanulm\u00e1nyok kimutatt\u00e1k, hogy legt\u00f6bbsz\u00f6r azok az emberek k\u00fczdenek <strong>\u00e9rzelmi kimer\u00fclts\u00e9ggel, akik a munkahely\u00fck\u00f6n magas elv\u00e1r\u00e1soknak vannak kit\u00e9ve \u00e9s k\u00e9ptelenek kikapcsolni.<\/strong> Kutat\u00f3k szerint, a maximalizmus \u00e9s a mag\u00e1ny \u00e9rz\u00e9se is jelenthet rizik\u00f3faktort. [12-16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Amennyiben, az al\u00e1bbiak alapj\u00e1n \u00fagy \u00e9rzed, \u00e9rzelmi pihen\u00e9sre van sz\u00fcks\u00e9ged, ezek seg\u00edthetnek:<\/strong><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Megfelel\u0151 mennyis\u00e9g\u0171 alv\u00e1s<\/strong>, melynek hi\u00e1nya n\u00e9h\u00e1ny tanulm\u00e1ny szerint magasabb ki\u00e9g\u00e9si kock\u00e1zattal j\u00e1r.<\/li><li><strong>Eg\u00e9szs\u00e9ges \u00e9tkez\u00e9s<\/strong>, mellyel beviheted a sz\u00fcks\u00e9ges <strong>vitaminokat<\/strong> \u00e9s <strong>\u00e1sv\u00e1nyi anyagokat<\/strong>, k\u00f6zben pedig jav\u00edtj\u00e1k az em\u00e9szt\u00e9st \u00e9s az alv\u00e1s min\u0151s\u00e9g\u00e9t, valamint n\u00f6velik az energiaszintet \u00e9s egy\u00fattal az \u00e9rzelmi \u00e1llapotodat.<\/li><li><strong>B\u00e1rmilyen fizikai tev\u00e9kenys\u00e9g<\/strong> (seg\u00edthet az endorfinok \u00e9s a szerotoninok, avagy a boldogs\u00e1g\u00e9rt felel\u0151s hormonok n\u00f6veked\u00e9s\u00e9vel)<\/li><li><strong>L\u00e9gz\u0151gyakorlatok, j\u00f3ga<\/strong> vagy<strong> medit\u00e1ci\u00f3<\/strong>, melyek vizsg\u00e1l\u00e1sakor az egyik tanulm\u00e1ny kimutatta, hogy m\u00e1r az els\u0151 medit\u00e1ci\u00f3 seg\u00edthet meg\u00e1ll\u00edtani a stressz testre ir\u00e1nyul\u00f3 hat\u00e1sait.<\/li><li><span style=\"color: #ff6600\"><strong>A kedvenc tev\u00e9kenys\u00e9geid<\/strong> <\/span>(olvas\u00e1s, rajzol\u00e1s, sportok, filmek, zene stb.)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"991\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-1124x991.jpg\" alt=\"\u00c9rz\u00e9kszervi pihen\u00e9s\" class=\"wp-image-270478\" title=\"\u00c9rz\u00e9kszervi pihen\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-1124x991.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-400x353.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-1536x1354.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_9661-2048x1805.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Erzekszervi_pihenes\"><\/span>4. \u00c9rz\u00e9kszervi pihen\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e9ha olyan, mintha a<strong> vil\u00e1gon minden a figyelmedbe akarna ker\u00fclni?<\/strong> K\u00f6z\u00fcletek biztos sokan \u00e9reznek \u00edgy. A PC-d el\u0151tt \u00fccs\u00f6r\u00f6gsz, a weboldalunkon a feh\u00e9rj\u00e9k k\u00f6z\u00f6tt v\u00e1logatsz, k\u00f6zben a melletted l\u00e9v\u0151 tvb\u0151l hallgatod a legfrissebb h\u00edreket, az okos\u00f3r\u00e1d folyamatosan vinnyog, hogy menj el s\u00e9t\u00e1lni, a Messenger pedig \u00e1lland\u00f3an \u00faj \u00fczenetet jelez. Az ehhez hasonl\u00f3 szitu\u00e1ci\u00f3k <em>\u00e9rz\u00e9kszervi t\u00falterhel\u00e9st<\/em> okozhatnak, mely megt\u00f6rt\u00e9nhet ak\u00e1r munk\u00e1ba vagy iskol\u00e1ba menet is. Pl. amikor a <strong>k\u00f6r\u00fcl\u00f6tted l\u00e9v\u0151 emberek t\u00fal hangosan besz\u00e9lgetnek, er\u0151s kaja illatot \u00e9rzel vagy a villanyk\u00f6rte meg\u00e1ll\u00e1s n\u00e9lk\u00fcl pislog<\/strong> a szob\u00e1ban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ehhez hasonl\u00f3 szitu\u00e1ci\u00f3k <strong>kellemetlens\u00e9ghez, leblokkol\u00e1shoz, szorong\u00e1shoz, ingerl\u00e9kenys\u00e9ghez, stresszhez vagy koncentr\u00e1ci\u00f3hi\u00e1nyhoz<\/strong> vezethetnek. Az \u00e9rz\u00e9kszervi t\u00falterhel\u00e9s akkor k\u00f6vetkezhet be, amikor az agy k\u00e9ptelen rendezni \u00e9s feldolgozni az \u00e9rz\u00e9kel\u00e9sb\u0151l sz\u00e1rmaz\u00f3 inform\u00e1ci\u00f3kat. Ezt k\u00f6vet\u0151en jelez a testnek, hogy ideje lel\u00e9pni. A szenzoros pihen\u00e9s seg\u00edthet ebben. Napk\u00f6zben <strong>hunyd le kicsit a szemeidet,<\/strong> <strong>t\u00f6lts id\u0151t egy csendes helyen vagy <\/strong>este <strong>m\u00e1r ne menj fel az internetre.<\/strong> [2] [17] [18]<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Az al\u00e1bbi tippek a seg\u00edts\u00e9gedre lehetnek:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pr\u00f3b\u00e1ld meg <strong>kitapasztalni<\/strong>, hogy melyek azok a <strong>kiv\u00e1lt\u00f3k<\/strong>, melyek \u00e9rz\u00e9kszervi t\u00falterhel\u00e9st (hangok, szagok, f\u00e9nyek, helyzetek stb.) okoznak \u00e9s ker\u00fcld \u0151ket.<\/li><li>Ha boltba m\u00e9sz, <strong>k\u00e9sz\u00edts el\u0151re bev\u00e1s\u00e1rl\u00f3list\u00e1t<\/strong>, ezzel elker\u00fclheted, hogy v\u00e1s\u00e1rl\u00e1s k\u00f6zben a sok illat, hang, illetve a nagy v\u00e1laszt\u00e9k t\u00faltel\u00edtsen ingerekkel.<\/li><li>Ha <strong>csendes helyen dolgozol<\/strong>, ahol semmi sem terelheti el a figyelmed, seg\u00edthet abban, hogy csak az adott feladatra koncentr\u00e1lj \u00e9s ne terheld az \u00e9rz\u00e9kszerveidet m\u00e1s ingerekkel.<\/li><li>Pr\u00f3b\u00e1lj eleget pihenni \u00e9s\n\nPr\u00f3b\u00e1lj<strong> eleget pihenni<\/strong> \u00e9s <strong>megfelel\u0151 mennyis\u00e9g\u0171 vizet inni.<\/strong> Ezzel a kombin\u00e1ci\u00f3val az agy k\u00e9pes optim\u00e1lis szinten m\u0171k\u00f6dni.\n\nmennyis\u00e9g\u0171 vizet inni. Ezzel a kombin\u00e1ci\u00f3val az agy optim\u00e1lis szinten m\u0171k\u00f6dik.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Kreativ_pihenes\"><\/span>5. Kreat\u00edv pihen\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az egyik kreat\u00edv \u00e1gazatban dolgozol, ahol gyakran musz\u00e1j <strong>\u00faj, innovat\u00edv \u00f6tletekkel el\u0151\u00e1llnod vagy az egyes probl\u00e9m\u00e1kat k\u00e9nytelen vagy k\u00fcl\u00f6nb\u00f6z\u0151, kreat\u00edv m\u00f3dokon megoldani?<\/strong> R\u00e1ad\u00e1sul \u00fagy \u00e9rzed, <strong>mostan\u00e1ban nem vagy t\u00fal produkt\u00edv<\/strong> \u00e9s egy \u00e9rtelmes \u00f6tlettel sem tudsz el\u0151\u00e1llni? Ebben az esetben pr\u00f3b\u00e1ld ki a kreat\u00edv pihen\u00e9st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-843x1124.jpg\" alt=\"Kreat\u00edv pihen\u00e9s\" class=\"wp-image-270492\" title=\"Kreat\u00edv pihen\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7950-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ilyenkor az agyad pihenhet <strong>an\u00e9lk\u00fcl, hogy b\u00e1rmit is alkotnod kellene.<\/strong> Ez a fajta pihen\u00e9s akkor j\u00f6n a legjobban, amikor \u00fagy \u00e9rzed semmi sem megy \u00e9s egyszer\u0171en nincs inspir\u00e1ci\u00f3d arra, hogy \u00faj \u00f6tleteket mutass be. [2] [5] [19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u00cdme p\u00e1r tipp a kreat\u00edv pihen\u00e9shez:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Id\u0151t\u00f6lt\u00e9s a term\u00e9szetben (s\u00e9ta, kir\u00e1ndul\u00e1s)<\/li><li>Sport<\/li><li>M\u0171v\u00e9szeti \u00e9lm\u00e9nyek (koncertek, ki\u00e1ll\u00edt\u00e1sok, mozi, sz\u00ednh\u00e1z)<\/li><li>L\u00e9pj ki a term\u00e9szetbe vagy vedd k\u00f6r\u00fcl magad m\u0171v\u00e9szeti \u00e9s innovat\u00edv k\u00f6rnyezettel an\u00e9lk\u00fcl, hogy b\u00e1rmit is alkotnod kellene.<\/li><li>Elegend\u0151 alv\u00e1s \u00e9s a medit\u00e1l\u00e1s k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1i<\/li><li>Vak\u00e1ci\u00f3, szabads\u00e1g<\/li><li>Olvas\u00e1s<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Szocialis_pihenes\"><\/span>6. Szoci\u00e1lis pihen\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Belef\u00e1radt\u00e1l a <strong>k\u00f6r\u00fcl\u00f6tted l\u00e9v\u0151 emberekbe \u00e9s emberi kapcsolatokba?<\/strong> Erre a t\u00edpus\u00fa f\u00e1radts\u00e1gra l\u00e9tezik egy specifikus pihen\u00e9si forma, m\u00e9gpedig a szoci\u00e1lis pihen\u00e9s. <strong>Szoci\u00e1lis pihen\u00e9s sor\u00e1n k\u00e9pesnek kell lenn\u00fcnk megk\u00fcl\u00f6nb\u00f6ztetni azokat az emberi kapcsolatokat, melyek valamilyen pluszt adnak nek\u00fcnk azokt\u00f3l, melyek kimer\u00edtenek.<\/strong> Ennek k\u00f6sz\u00f6nhet\u0151en pedig elhat\u00e1rol\u00f3dhatunk azokt\u00f3l az emberekt\u0151l, akik kisz\u00edvj\u00e1k bel\u0151l\u00fcnk az energi\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ilyenkor azonban nem musz\u00e1j teljesen egyed\u00fcl lenn\u00fcnk. <strong>A szoci\u00e1lis pihen\u00e9s azt is jelenti, hogy olyanokkal t\u00f6lt\u00fcnk id\u0151t, akiket szeret\u00fcnk.<\/strong> Felkereshet ak\u00e1r egy r\u00e9gi bar\u00e1tot, aki j\u00f3l ismer \u00e9s meg\u00e9rti az \u00e9rz\u00e9seidet an\u00e9lk\u00fcl, hogy magyar\u00e1zkodnod kellene. [20-21]<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Manaps\u00e1g a szoci\u00e1lis pihen\u00e9s a <strong>szoci\u00e1lis m\u00e9di\u00e1n k\u00edv\u00fcl t\u00f6lt\u00f6tt r\u00f6vid id\u0151t<\/strong> is jelenti. Tudjuk, hogy hasznos \u00e9s seg\u00edt kapcsolatot tartani a szeretteinkkel, de t\u00fal sokat sem szabadna haszn\u00e1lnunk. Sz\u00f3val akkor mennyi id\u0151t \u00e9rdemes a k\u00f6z\u00f6ss\u00e9gi m\u00e9di\u00e1n t\u00f6lteni? <strong>Egy tanulm\u00e1ny v\u00e1laszt adott erre, szerint\u00fck naponta 30 perc jav\u00edtja a ment\u00e1lis eg\u00e9szs\u00e9get \u00e9s j\u00f3l\u00e9tet.<\/strong> [22-24]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Kicsit sz\u00fcneteltetned kellene a k\u00f6z\u00f6ss\u00e9gi m\u00e9di\u00e1t abban az esetben, ha:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Folyamatosan<\/strong> m\u00e1sok k\u00f6z\u00f6ss\u00e9gi oldalakon l\u00e1tott, t\u00f6k\u00e9letes \u00e9let\u00e9hez<strong> hasonl\u00edtgatod a saj\u00e1t \u00e9leted<\/strong><\/li><li><strong>M\u00e1r szinte \u00e9szre sem veszed<\/strong>, hogy valamelyik k\u00f6z\u00f6ss\u00e9gi oldalon n\u00e9zel\u0151dsz<\/li><li><strong>A legt\u00f6bb poszt<\/strong> &#8211; a politik\u00e1t\u00f3l kezdve a t\u00falzott tartalommegoszt\u00e1sig \u00e9s a leg\u00fajabb h\u00edrekig \u2013 <strong>ideges\u00edt<\/strong><\/li><li><strong>Nem tudod \u00e9lvezni a pillanatot<\/strong> an\u00e9lk\u00fcl, hogy megosztan\u00e1d<\/li><li><strong>Reggel \u00e9s este az az els\u0151 dolgod, hogy r\u00e1n\u00e9zz valamelyik platformra.<\/strong> Egy tanulm\u00e1ny kimutatta, hogy 80%-a az embereknek \u00e9bred\u00e9s ut\u00e1n 15 perccel m\u00e1r a telefonj\u00e1t n\u00e9zi. Ez a rossz szok\u00e1s pedig bizony\u00edtottan stresszt \u00e9s szorong\u00e1st okoz. Arr\u00f3l nem is besz\u00e9lve, hogy elveszi az \u00e9rt\u00e9kes id\u0151det \u00e9s a telefon kijelz\u0151je ingerli az agyat, ez\u00e9rt aludni sem lehet t\u0151le rendesen.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Spiritualis_pihenes\"><\/span>7. Spiritu\u00e1lis pihen\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bels\u0151 z\u0171rzavart \u00e9rzel<\/strong>, a mindennapi probl\u00e9m\u00e1k <strong>csapd\u00e1j\u00e1ba est\u00e9l<\/strong> \u00e9s <strong>nem \u00e1llsz kapcsolatban semmivel \u00e9s senkivel, ami n\u00e1lad egy kicsit nagyobb?<\/strong> Ebben az esetben pr\u00f3b\u00e1ld ki az utols\u00f3 pihen\u00e9si form\u00e1t, a spiritu\u00e1lis pihen\u00e9st, melynek sz\u00e1mos defin\u00edci\u00f3ja l\u00e9tezik, gyakorlatilag azonban azt mondhatjuk, hogy seg\u00edt kicsit kontextusba helyezni az \u00e9let\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fel\u00e9breszti az emberekben a tartoz\u00e1s, a szeretet \u00e9s az elfogad\u00e1s \u00e9rz\u00e9s\u00e9t. Egyes embereken a <strong>medit\u00e1ci\u00f3, a templomj\u00e1r\u00e1s, az im\u00e1dkoz\u00e1s vagy a helyi k\u00f6z\u00f6ss\u00e9gben val\u00f3 tev\u00e9kenyked\u00e9sek<\/strong> seg\u00edthetnek, m\u00edg m\u00e1sok a <strong>term\u00e9szetben, a zen\u00e9ben vagy a m\u0171v\u00e9szetekben tal\u00e1lhatnak spiritu\u00e1lis kapcsolatra.<\/strong> [2] [25]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Ha bizonytalan, v\u00e1laszolj az al\u00e1bbi k\u00e9rd\u00e9sekre, hogy megismerd a spiritualit\u00e1sod:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Melyek a legfontosabb kapcsolataid az \u00e9letben?<\/li><li>Mit tartasz a leg\u00e9rt\u00e9kesebbnek az \u00e9letedben?<\/li><li>Mit tartasz a leg\u00e9rt\u00e9kesebbnek az \u00e9letedben?<\/li><li>Mi tesz boldogg\u00e1?<\/li><li>Milyen eredm\u00e9nyeidre vagy a legb\u00fcszk\u00e9bb?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mos tanulm\u00e1ny r\u00e1vil\u00e1g\u00edtott arra, hogy <strong>a spiritu\u00e1lis pihen\u00e9s medit\u00e1ci\u00f3 form\u00e1j\u00e1ban rendk\u00edv\u00fcl hat\u00e9kony lehet, ha valaki depresszi\u00f3val, szorong\u00e1ssal vagy stresszel k\u00fczd.<\/strong> [26-27]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_a_tanulsag\"><\/span>Mi a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A cikk\u00fcnkben meg\u00edrtak teljesen vil\u00e1goss\u00e1 tett\u00e9k, hogy az alv\u00e1s nem az egyetlen m\u00f3dja a pihen\u00e9snek. A f\u00e1radts\u00e1g k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpusai alapj\u00e1n 7 olyan ter\u00fclet l\u00e9tezik, mely k\u00e9nyelmetlens\u00e9get okozhat az \u00e9let\u00fcnkben. Ha \u00fagy \u00e9rzed, az egyik r\u00e1d is hat\u00e1ssal van, semmik\u00e9pp se becs\u00fcld al\u00e1 a pihen\u00e9s fontoss\u00e1g\u00e1t, ugyanis ez seg\u00edt majd fizik\u00e1lisan \u00e9s ment\u00e1lisan is felt\u00f6lt\u0151dni, valamint energi\u00e1val l\u00e1t el az elk\u00f6vetkezend\u0151 p\u00e1r napra. Ha pedig t\u00f6bb pihen\u00e9si form\u00e1t is kipr\u00f3b\u00e1lsz, a sz\u00e1mos vel\u00fck j\u00e1r\u00f3 el\u0151nyt\u0151l az \u00e9leted sokkal boldogabb lesz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te hogy szeretsz pihenni? Szerinted \u00e9rdemes a pihen\u00e9st 7 form\u00e1ra kategoriz\u00e1lni vagy \u00fagy gondolod, hogy egyed\u00fcl az alv\u00e1s k\u00e9pes felt\u00f6lteni az embert? V\u00e1rjuk a v\u00e9lem\u00e9nyeket kommentben. Ha pedig tetszett a cikk, oszd meg a bar\u00e1taiddal is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eleget alszol, m\u00e9gis f\u00e1radtnak \u00e9rzed magad? V\u00e1logass a pihen\u00e9s 7 form\u00e1ja k\u00f6z\u00fcl \u00e9s garant\u00e1ltan felt\u00f6lt\u0151dsz majd.<\/p>\n","protected":false},"author":120,"featured_media":270508,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7332,7626,7638,7212],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-276995","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-alvas","9":"tag-egeszseg","10":"tag-egeszseges-eletmod","11":"tag-regeneracio","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mit tegy\u00e9l, ha alv\u00e1s ut\u00e1n is f\u00e1radt vagy? 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