Amathiphu ukukusiza ukuthi usebenzise kangcono futhi ugcine amahora njalo ngesonto
Ugijima nsuku zonke futhi ushaya ngisho nokuzivocavoca nsuku zonke emva komsebenzi. Unomuzwa wokuthi uphonsela kanzima futhi ulandela iseluleko esifanele, ngakho kungani ungaboni izinguquko ozifunayo kumzimba wakho?
Izindaba ezinhle ukuthi ungadinga kuphela ukwengeza izakhi ezimbalwa eziphambili ngaphambili, ngesikhathi nangemva kokusebenza kwakho ukuze uzuze kakhulu kulowo nalowo msebenzi.
10 Izindlela Zokuthola Okuningi Ezisebenzini Zakho
Kusukela ekuguquleni isimiso sakho sokuzivocavoca ukuze ubuke okungena emlonyeni wakho, ngezansi izindlela ezingu-10 ongazuza okuningi ekusebenzeni okwenziwe kakade.
1. Gcina Imizamo Yakho Emibi Kancane Nesivinini
Kungakhathaliseki ukuthi wenza ukuqeqeshwa okuphakathi kwesikhathi sokusebenza kwe-anaerobic noma ukusebenza kokuphakamisa isisindo , gcina lezi zinzima kanzima futhi zifinyeleleke. Lokhu kusho ukusebenza okungamaminithi angu-30-45 okungaphezu kuka-3 ngesonto ngalinye. Futhi, qiniseka ukuthatha okungenani usuku lokuphumula phakathi kwale mizamo enzima. Kumdlali ovamile ozama ukuthuthukisa noma ukugcina izinga lokuzivocavoca, isimiso esilula sokwenza umsebenzi we-barbell ngokuvamile sikwanele ukushaya indawo enhle phakathi kwesikhathi esibekwa ohlelweni lokuzivocavoca kanye nezinzuzo ezithathwe ngesikhathi sakho.
Yebo, ungasebenza kanzima, futhi isikhathi eside, kodwa ukubuya ekutshalweni kwakho kungase kungabi nesikhathi esichithwa. Uma ungumdlali wezemidlalo noma usebenzela ikhono lakho eliphezulu kakhulu, lesi seluleko cishe ngeke sisebenze kuwe.
Kodwa uma ungumdlali ovamile, obani oneminye yemithwalo yemfanelo yansuku zonke, lesi simiso senza kahle.
2. Thola Ukuhamba Okunciphisa Kakhulu Ngosuku Lunye
Inqwaba yokuqeqeshwa okusebenzayo kanzima (imisebenzi eyenza ukuqina) izokwenzeka ngesikhathi imizamo emifushane, ephezulu ekhulunywe ngenhla. Ngakho, sonke isikhathi uzovele ufune ukuhamba ngokuzungezile ngaphezulu ngesivinini esikhululekile.
Kungakhathaliseki ukuthi uhamba phambili ekuhambeni kwezinsuku zakho, yenza umsebenzi wendawo yendawo, hamba ukudansa, ibhayisikili ngenxa yezimpawu zakho noma uvele uphakamise kusuka kuwe dawuni ukwenza amaviki ambalwa ehhovisi, lolu hlobo lokunyakaza njalo luhamba ngendlela ende ukugcina u-limber, enempilo futhi enokulinganisela kahle. Funa izindlela ongazakhela ukunyakaza okwengeziwe ohlelweni lwakho lwansuku zonke . Lokhu akudingeki kube nzima, ukuzamazama komhlaba, ukuhamba nje. Kuhle kakhulu uhlelo lwesifo senhliziyo, amalunga, ukuphathwa kwesisindo ngisho nokuhamba kwakho.
3. Thuthukisa Ukudla Kwakho
Uma udla ukudla okulinganisela kahle okuqukethe kakhulu imifino kanye namafutha aphezulu namaprotheni, mhlawumbe ngeke udinga 'ukudla okukhethekile' okukhethekile. Ngakho ukuzivocavoca, futhi ikakhulukazi ukugijima, njengoba isisindo sokulahlekelwa isisindo noma isisindo sokulondoloza isisindo ngokuvamile asikwazi ukusebenza ngokuhamba kwesikhathi. Njengoba uProfesa uTim Noakes ekhuluma phakathi nale ngxoxo, "uma ugijima ukulawula isisindo sakho, ukudla kwakho akulungile. Awukwazi ukulawula isisindo sakho ngokusebenza." Ngakho-ke, hlanza ukudla kwakho ukuze ugcine isisindo somzimba enempilo futhi usebenzise ukuzivocavoca ukuze uthuthukise izinga lakho lokuzivocavoca.
4. Isikhathi sokudla kwakho
Yidla ukudla okulinganiselayo cishe amahora amabili ngaphambi kokuvivinya umzimba futhi ngeke kudingeke ukhathazeke ngesisu nesisu, ukuphuma kwamandla noma ukuthola isidlo sokuqala.
Uma ugcina imihlangano yakho yokuzivocavoca kanzima futhi egxilile engaphansi kwemaminithi angu-45, uzoba namandla amaningi agcinwe nje ngokudla ngokujwayelekile-ayikho imishini ekhethekile yamaprotheni noma amaprotheni okudinga.
Qinisekisa ukuthi uphuze amanzi ambalwa ngaphambi nangesikhathi sokusebenza kwakho ukuze uhlale unxile futhi ugcwalise ukulahleka oketshezi. Ungakhathazeki ngokuphuza amanzi amaningi, noma uphuze ngokwanele ukucima ukoma kwakho.
5. Vary Uhlobo Lokuzivocavoca
Ngokuhamba kwesikhathi uzozivumelanisa nokusebenza okwenzayo. Ngakho ukuze uqhubeke nokwakha ukufaneleka, kuzomele uxube . Akudingeki ukuba kube nzima, kodwa ukwengeza ezinye izindlela zokuphakamisa izisindo ezintsha noma indawo ehlukile yokuzivocavoca ephakeme ( izitebhisi , amagquma, ukuhamba kwesikhathi, ukuhamba ngezinyawo, ukuhamba ngebhayisikili, ukuqeqeshwa kwe-bootcamp ) yindlela elula yokwengeza ukuhamba okuhlukahlukene.
Uhlobo ngalunye lwe-Workout luzogxila emashumini namasistimu ahlukene, futhi kuzokusiza ugweme ukulimala ngokweqile ngenkathi ugcina inhliziyo yakho nemisipha iqinile.
Ngisho nokwenza izinhlobo ezimbili zokusebenza kanzima isonto ngalinye kungasiza. Isibonelo, ungenza umsebenzi ophelele wesisindo somzimba ngoMsombuluko, ukuqeqeshwa kwe-sprint ngoLwesine nokuya ekilasini le-bootcamp ngoMgqibelo. Zonke izindlela ezinhle zokugcina ukusebenza kwakho kusithakazelisayo futhi kancane kancane. Phakathi kwalezi zikhathi, uzogcina ukuhamba kwakho okulula kuhamba ngamandla ngokuhamba, ukuhamba ngezinyawo, nokwelula okuthile noma i-yoga.
6. Thola izinga eliphezulu lokulala
Iyini ubuthongo obuphezulu? Kulele ngokuzwakalayo, ngokujulile, nangesikhathi esingeziwe, ngokuvamile amahora angu-6-8. Uma uvuka njalo ebusuku, noma ulala embhedeni amahora ngaphambi kokuba ulale noma uvuka ekuseni kakhulu futhi uzizwa ukhathele ekuvukeni, kukhona ithuba elihle lokuthi awutholi ukulala kwezinga. Ungaqinisekisa kanjani ukuthi ukulala kwakho kusiza hhayi ukukulimaza?
Kunemibono eminingi yokulala kangcono , kodwa olunye ucwaningo, kanye nokuhlolwa kwami siqu kuhlobene nokuziphendulela ngemvelo-ephuma emvelweni uma ukwazi. Futhi uma ungenakukwazi, susa amadivaysi kusihlwa (izikrini ezikhanyayo nomsindo nokukhanya kwangaphandle) futhi usike utshwala ne-caffeine cishe isonto, bese usetha izikhathi zakho zokuvuka nokulala nomjikelezo wemvelo welanga.
Yebo, uzobe ulala kakhulu ngaphambili (futhi mhlawumbe uvuka ekuqaleni), futhi kungase kubonakale kungenakwenzeka ukwenza lokhu ematasa ethu, izimpilo ezithwalwe yi-electronic, kodwa zama ngakho ngesonto elilodwa ubone ukuthi uthola indawo yakho engokwemvelo amaqhinga athatha futhi aphucule, nokulala okuningi. Ezinye izeluleko zisebenza kahle, ngakho-ke unganikeza lolu hlu ukubuyekeza, kodwa indlela yokusetha kabusha yeviki elilodwa-yindondo yami iyintandokazi yami.
Hlanganisa Utshwala
Utshwala luvutha kakhulu ekusebenzeni kwakho. Akukona kuphela ukwengeza ama-khalori engenamsoco, kungenza ube buthakathaka futhi ukhuluphele ngesikhathi sokuvivinya umzimba futhi uphazamise ukulala kwakho. Uma uzama ukungena ezingeni eliphakeme lokuzivocavoca, utshwala ungenye yezinto zokuqala okufanele uzicabange ukuzisika kusukela ohlelweni lwakho. Futhi uma ungafuni ukusiqeda ngokuphelele, bese usika emuva.
Isiphuzo esisodwa singase singanciphisi ngokuphawulekayo ukusebenza kwakho kokusebenza noma amazinga omzimba wonke, kodwa gwema ukuyiqeda futhi ugweme ukuphuza nsuku zonke uma ufuna ukuthuthukisa ukusebenza kwakho kokusebenza.
8. Yenza Ukusebenza Kwengqondo Yakho
Abagijimi abaningi basebenza imizimba yabo ngokungapheli futhi bangalokothi banakekele ukuqina kwabo kwengqondo. Ukuzivocavoca kwengqondo kufaka ukufunda nokusebenzisa amasu okusiza abagijimi benze kahle ngaphansi kwengcindezi , baqonde ukuthi bangahlala kanjani bekhululekile ngesikhathi sokuncintisana nokuthi bangabuyiselwa kanjani emva kokuhluleka ngemuva kokuhluleka.
Ukugcina ingqondo enhle kubaluleke kakhulu kunabaningi abagijimi abaqaphelayo, ngakho ukuthatha isikhathi esithile ukuze ufunde izinto eziyisisekelo zokucabanga, ukubukeka kanye nokuzivocavoca umzimba kungakufanelekela utshalomali.
9. Yenza i-Yoga encane
I-Yoga akuyona nje ifoni, iyasebenza. Ukufunda nokusebenzisa i- Yoga poses eyisisekelo kungasiza umgijimi ukuba alinganise ukuqina kwemisipha noma ukungalingani ngenkathi ethuthukisa ukuphefumula, ukuma nokuhamba. Futhi cishe zonke izinhlobo ze-yoga zizokwenza ngcono ukulinganisela nokuzimela , okungasiza ekuthuthukiseni ubuciko. Wonke amakhono amakhulu kunoma yimuphi umdlali.
10. Gcina ukuzivocavoca
Yebo, kuzwakale kulula, kodwa abantu abaningi abadala banenkinga enkulu kakhulu ekuzijabuliseni ngenkathi bezivocavoca. Uma uthola ukusebenza kwakho kuyinkimbinkimbi, khona-ke bheka izinto ezijabulisayo kakhulu kuwe.