10 dicas de especialista para manter a forma nas férias

PROJETO VERÃO

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1. Mantenha uma mente saudável

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2. Faça as contas

[{"selector":"#anim-06430d6e-c1d3-414e-a36b-889a331db19a","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6fcc43db-73da-428c-a0c0-12f38f53975d","keyframes":{"transform":["translate3d(81.54362%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f5be3be4-3d7e-43fc-af9d-5abc08f584f6","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b2e3a444-8c86-4c9b-a053-881b5e21d982","keyframes":{"transform":["translate3d(108.65384%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ea3daa4a-5afe-4cd8-acb2-160ea2442c14","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b5273efe-0de3-466b-b8b7-e373b3742986","keyframes":{"transform":["translate3d(0px, 145.64208%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22efc876-d016-417b-81b4-ad6c06209633","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f36edba5-7f36-4944-8d30-09a3c42db5a7","keyframes":{"transform":["translate3d(0px, 163.53674%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3f842b86-0f5e-4794-9f6b-d968d67d7ff2","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-92200c30-32ce-4371-83dc-cd0226b62719","keyframes":{"transform":["translate3d(0px, 145.04329%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f465044-bda1-4894-8235-2918456dc56a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(7.105427357601002e-15%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Tomar alguns brunches ou jantares ao longo desse período não prejudicará sua forma física, caso suas demais refeições permanecerem saudáveis Unsplash

3. Não se puna com exercícios

[{"selector":"#anim-d11ac70d-5252-4518-b28e-3fd9e7446603","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-166a7ba8-77e3-4305-ae1d-948df78c5049","keyframes":{"transform":["translate3d(0px, -1489.71258%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e6c6da1-f299-4cd0-a55a-b010840bd2ab","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-420f95cb-ae98-40bc-999c-dd8661e7fe8e","keyframes":{"transform":["translate3d(0px, -909.38317%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b486dc7a-ffb3-4060-9632-40577cd83c3f","keyframes":{"transform":["translate3d(112.72084%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":400,"duration":1305,"easing":"cubic-bezier(.2, 0, .8, 1)","fill":"both"}] [{"selector":"#anim-8e83580f-eb7b-445a-b4c4-c50b7ade8887","keyframes":[{"transform":"rotateZ(180deg)"},{"transform":"rotateZ(0deg)"}],"delay":400,"duration":1500,"easing":"cubic-bezier(.2, 0, .5, 1)","fill":"forwards"}] O exercício não deve ser usado para superar o comportamento “ruim” de feriado. É interessante manter a consistência, mas com uma demanda menor Giphy

4. Fique saciado

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5. Hidrate-se

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6. Beba estrategicamente

[{"selector":"#anim-e21ae1fa-d90d-4634-9706-0d369845f257","keyframes":{"transform":["translate3d(-112.63539%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1300,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0ac139cb-26db-4056-8255-58ab8e4b2db7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1300,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0529dbe4-4382-4d4a-bf54-56dada0de229","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":1300,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-e3491beb-dd4c-49dc-af95-cc5e29a7332a","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-b55c3252-58b7-4c81-b662-1263cf174109","keyframes":{"transform":["scale(0.3333333333333333)","scale(1)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-c984f85f-9ce7-4d57-b8c8-99101b9160f5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-13a631fb-fdbe-4fc9-9ca5-37b4721ee18e","keyframes":{"transform":["translate3d(98.71382%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a2393df4-b828-447f-884d-2d6ae6baebb0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, 19.40305732626353%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Em vez de se concentrar nas calorias da bebida, escolha bebidas mais pesadas que você tem de saborear e que te farão satisfeito. Assim, acabará bebendo menos no geral Unsplash

7. Estresse sob controle

[{"selector":"#anim-121c69b9-d4f2-44be-8ee0-583588a9cb48","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cf1997db-f4ae-4ecb-9078-84d3d263e55d","keyframes":{"transform":["translate3d(0px, -122.08671%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c450d9ec-b320-426e-8c07-ce5818799408","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-49431033-8848-4b3b-a95b-24b8e7a09a39","keyframes":{"transform":["translate3d(0px, -135.36774%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3ad29e09-842d-4699-a050-3d0b363a9544","keyframes":{"opacity":[0,1]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dbfe3d12-b492-4ac7-88c0-017eb3c5db78","keyframes":{"transform":["translate3d(0px, -122.08671%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2500,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52106dea-c158-416b-b681-c791cc1a128f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b7d4f1e-b485-4988-9594-874ce6efe1b3","keyframes":{"transform":["translate3d(77.68817%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7ed2e23-5e62-44e8-9953-c453f7b2f661","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-184999b6-afed-48f0-b709-ac73f57fe840","keyframes":{"transform":["translate3d(90.11976%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ee172d90-c986-4e9e-93c8-cc2141328c26","keyframes":{"opacity":[1,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-cfd20c4d-9ec1-43fe-8323-fa9080240730","keyframes":{"transform":["scale(3)","scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Reserve alguns minutos por dia para meditação, concentração na respiração ou gratidão. Apenas 5 minutos por dia reduzem o estresse e a ansiedade Unsplash

8. Exercícios diários consistentes

[{"selector":"#anim-842d5489-6919-4ac0-8150-6a6f963ab0f7","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4eeda929-28d1-4c30-a6a0-32f70fab1928","keyframes":{"transform":["translate3d(0px, -276.17133%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f7ca5e9a-bf89-42e6-8b61-3eee192a1279","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0b66806e-309a-42d5-b885-ea56c826a90d","keyframes":{"transform":["translate3d(0px, -287.63695%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a877f35b-df75-413f-8ba5-3739a11ad473","keyframes":{"opacity":[0,1]},"delay":200,"duration":1500,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16003442-4abc-43e7-93cb-ee0ef6171212 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-35.855263081992696%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Durante esta época do ano, também é recomendado treinar com consistência, em vez de quantidade, fazendo exercícios todos os dias que fazem mais sentido a seu estilo de vida e cronograma Unsplash

9. Não ceda até o Ano Novo

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10. Durma o suficiente

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