Relax and charging, this summer vacation "cultivation" secret teacher is quickly collected!

Holidays are the buffer period for teachers to work hard after a semester.

Today, the summer vacation is over half,

Every teacher,

How do you live during the first half?

What do you do?

Summer vacation is not only a time to relax,

It is also the teacher to adjust the state of self,

A good time to learn growth,

Teachers have a strong motivation to learn,

Use the subsequent holidays,

Relax while making a comprehensive adjustment for yourself!

Eat well

Chew slowly

The teacher always seems to be in a hurry, but eating too fast is not conducive to physical health, which may cause a huge burden on the digestive system, and it will also cause increased blood sugar and obese.

The "Dietary Guidelines for Chinese Residents" recommends that breakfast is used for 15-20 minutes, and mid-to-dinner is about half an hour. This seems difficult, but trying to change consciousness, eating a few times a few times, will slowly change.

In addition, the interval between the two meals is best 4 to 6 hours, because the stay time for food in the stomach is about 4 to 5 hours; the best meal time for dinner is from 17:00 The interval time is 3 to 4 hours.

Balanced nutrition

Many people do not know how to ingest the nutritional ingredients in food, which causes a lot of hidden diseases to explode. Therefore, it is recommended that: try to eat more coarse grains, eat more vegetables, eat more fruits; try to eat less meat, drink less, drink less Lake wine, smoke less.

Dine

The teachers are busy, and please arrange three meals a day, make regular quantitatives, do not miss meals, and eat breakfast every day. At the same time, you must eat regularly, do not overeating, and do not partial eaters, or even overdose.

Sufficient drinking water

The teacher gives a lecture every day, and it takes a lot of throats. The amount of water drinking must be sufficient. Do not forget to replenish water during the holidays.

It is recommended to drink white water or tea, drink less or do not drink sugary drinks, without drinking instead of white water.

sleep tight

A big enemy that teachers often face in their lives are the quality of sleep. I often hear many teachers say that sleeping time is not short, but I always feel that I still have no spirit after waking up, or I feel like I do n’t wake up. In fact, the quality of sleep is not good, and the habits are called insomnia.

Suggestion: Do n’t sleep when you feel that you ca n’t sleep, otherwise it ’s worse. You can find a book that you don’t like to read, but don’t be too strong, or turn on the TV to choose a program that you don’t like to watch. Looking at your eyes slightly, you can also imagine a beautiful place you are going to go to.

Remember these 10 o'clock, the sleep effect is better!

1. After lunch, do not sleep immediately. When I had just ate lunch, a large amount of blood flowed into the stomach in the body, and the oxygen supply of the brain dropped significantly. Falling asleep immediately caused insufficient blood supply to the brain.

2. Dark the light of the room 2 hours before going to bed can improve sleep.

3. To sleep in a relatively fixed time, conditional reflex will be formed, and it is easier to fall asleep.

4. Release the nervous emotions before going to bed, such as listening to music, drinking a cup of hot milk, and bubble hot water feet.

5. The bed is just a place to sleep. Try not to read, watch TV, and play games in bed before going to bed.

6. Doctors point out that the sleep time of different people is also different.

Child 9 ~ 11 hours

8 ~ 10 hours of adolescent

Adult 7 ~ 9 hours

Elderly 7 ~ 8 hours

7. It is recommended to lying when sleeping, because the strength of the flat lying body is the largest, and it is not easy to cause compression to the local.

8. Don't think about it! I usually stay up late, and I cannot make up for the weekend. Stay up late and sleep.

9. Don't get up immediately after waking up in the morning, especially the elderly, lie on the bed for 5 minutes, stretch your waist, and then sit slowly.

10. If the quality of sleep is poor and seriously affects normal life, you must also consider whether you have emotional disorders such as anxiety and depression, and seek medical treatment in time.

Exercise

Now many teachers are probably the lack of time and the environment for the lack of exercise. In fact, the real exercise does not need to pay attention to these. Different environments have different ways to exercise.

For example, we can stretch a few lazy waists at the corridor or door after the toilet, or do a few push -ups in the wall; do a few squat exercises by the rest of the seat, and do a few eyes on the seat to do a few eyes. Take a deep breath; do a few times in bed sitting on the bed before going to bed ...

It looks just a small exercise, but as long as persistence, it is also very effective.

Of course, if you want more targeted exercises to alleviate your sub -health, you need to spend more time and mind.

Is the cervical spine bad? Try swimming

There are many swimming postures, and teachers can try their backstroke.

In addition to lectures in the classroom, the teacher also needs to prepare lessons and correct homework. For a long time, he bowed his head to work, and his posture continued to be fixed. A few severe people also suffer from cervical spondylosis, compress the spinal cord, and damage the nerves.

The doctor reminded: "Don't think that the cervical spondylosis is the old teachers. Most of the young teachers encountered in the outpatient clinic, and there are many people 25 to 30 years old."

The backstroke is a good sports for teachers who often bow their heads. However, cervical spondylosis mainly depends on more attention, and often looks up and do more movement.

Psychological pressure? Try these sports

When the teacher feels stressful, try these movements.

Sports can make teachers from being pulled out from the tight state. Like playing basketball, badminton, football, or yoga, these exercises need to be concentrated, and at the same time consume physical strength, which can eliminate the teacher's sense of pressure and tension. Resting and adjustment is necessary,

During the holiday,

Teachers can also do these things.

travel

Read thousands of books, walk thousands of miles, the world is so big. It is a very wonderful thing to use the summer vacation to take a look at the summer vacation.

read

Reading should be the norm of teachers' lives, but usually busy work, may not have time to calm down. After holiday, I can finally calm down.

Reading a little professional book can increase our depth; reading books other than professional can increase our breadth.

Accompany a good family

Reserve your time with your family. During the holidays, take your children out to play and chat with your parents.

Reflection

In the late summer vacation, reviewing the teaching of the previous semester, sorting out the teaching cases and educational stories they experienced, reflection on their work behavior, and recording the wonderful fragments and mistakes in education and teaching.

Do not do well, find out the reason, summarize the lessons, and attract aspirations. Your own provincial inspection and awareness are far better than others' criticism and correctness; do good things, summarize experience, tell yourself to abstain from arrogance and irritability, Be cautious and consciously reflect on the condensation and sublimation of education wisdom.

Skill improvement

Learn a new skill, calligraphy, yoga, cooking, painting, etc., making life more interesting.

teaching plan

Several arrangements for preparation, writing lesson plans, thinking about several theme classes or discipline seminars, and study good experience and methods. After all, students are waiting for us in the new semester.

Article comprehensive self -| Star Teacher, China Teacher News, Principal Media, etc.

Visual Design | Wang Rongjia

Editor in charge ｜ Zhao Li

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