Hlanganisa isimiso sakho sokuzivocavoca
Akukho okubi nakakhulu kunokwenza usuku olufanayo lokusebenza emsebenzini, nokuphuma kwesikhashana, okungapheli emehlweni. Ngisho noma uphakathi nokuqeqeshwa okuqinile, udinga ukushintsha izinto ezithile ngezikhathi ezithile ukuze ungeze ezinye izipunga empilweni yakho yokuzivocavoca. Lolu hlobo lokuqeqeshwa okuphambene nakho lungakusiza futhi ukuba unciphise ukungalingani kwemisipha ngenkathi unciphisa amathuba okulimala.
Ukusebenza okuyisishiyagalombili okulandelayo kuklanyelwe abaqeqeshi bokuzivocavoca kanye nochwepheshe abavela ezweni lonke njengezinhlelo ezikhethekile ezisuka ekhaya. Ngakho thatha intambo yokuqhafaza, i-Theraband, noma isikhwama sebhokisi, futhi ulungele ukusebenza isithukuthezi. Uzomangala ukuthi ukuqeqeshwa okusha kungavuselela kanjani injabulo yakho ngokuhlala unempilo futhi ulungile.
I-Workout ye-Theraband Engenayo
U-ChaiseFitness, umshini owenziwe ngumculi wangaphambili uRachel Piskin, usebenzisa amaTraband amade asele, njengamathuluzi okuqeqesha. Uma ungenayo eyakho, ungathenga i-band cishe i-$ 10 kusuka esitolo sempahla yezemidlalo ngaphambi kokulandela kanye nokuzivocavoca, ukuzivocavoca okuvezwa yiPiskin. Ngenhlanganisela yokuzivocavoca kwe-cardio ephakeme, ukunyakaza okunomusa, okudansa, nokuzihlukanisa okuncane, lokhu kuyinhlangano enkulu yokuzivocavoca ukuze kuhlanganise uhlelo lokuqeqeshwa kwamandla wendabuko.
2 - Umsebenzi wokuBleacher we-Tough
Hamba ngaphandle bese uthola isethi yakho eseduzane yababhalisi, kungakhathaliseki ukuthi bayisepaki eliseduze, isikole, noma eyunivesithi yendawo. Lokhu kudlalwa kwezemidlalo okukhulu akudingi lutho ngaphandle komzimba wakho kanye nesethi yezinyathelo. Ukusebenza okuzungeze isiteji sezitebhisi kuyindlela enhle yokufaka inselele ukukhuthazela kwakho kwemisipha kanye namandla enhliziyo, futhi uma uthola ubuciko njengomqeqeshi we-Shannon Colavecchio, ungawashaya wonke amaqembu omzimba ngaphandle kokusebenzisa ucezu olulodwa lwemishini yokuvota.
3 - Ukuzikhandla kwezikhala ezincane
Uma unamathele e-dorm noma ekamelweni lehhotela, akusiyo isizathu sokusika umsebenzi wakho ngenxa yesikhala esivinjelwe. U-Adam Rosante, umqeqeshi wodumo, uhlakulele ukuhamba okuyisihlanu okuphelele , isimiso sokuzivocavoca umzimba ongaphelela noma kuphi. Kuyashesha, kuya endaweni, futhi kuphumelele, futhi yonke imishini oyidingayo isihlalo esiqinile.
4 - Ukuqeqeshwa kweMMA okusekelwe ekhaya
Uma kungenzeka ukuthi ube nesigxobo esinzima ekhaya, kodwa awuqiniseki ukuthi ungayisebenzisa kanjani, ungabheki nalokhu okuvezwa yi-fighter ochwepheshe kanye no-18-u-UFC wesosha, uChris Camozzi. Uzodinga intambo yokuqhafaza nesigxobo esinzima, kanye nokukhuthazela nokugcizelela okuningi ngoba lokhu kusebenza kunzima .
5 - Umsebenzi wokuzivocavoca uma uzizwa unzima
Ungakhathaleli ukubaluleka kwesikhathi sokuphumula ngemuva kokuzivocavoca kanzima. Uma imisipha yakho namalunga akhozwa kancane kancane, akudingeki ukuthi uhlanganyele ekusebenzeni okuphezulu okukhulu. Esikhundleni salokho, cabanga ukuzama ukuqeqeshwa okugxile ekuziphatheni, njengale ndlela yokuhamba emine egxile ekukhululweni komuntu siqu. Ngisho noma ungenayo imishini ekhethekile, ungamane ubeke ama-tennis amabili ebhodini elincane bese ubopha ekugcineni ukuze udale ithuluzi lakho lokuzihlaziya. Ungase umangale ukuthi umzimba wakho udinga kangakanani ukuphumula.
6 - I-7-Minute Workout Uma Umfushane Ngesikhathi
Konke okudingayo ukuvuselela kulo mdlalo wokugcina amaminithi angu-7 owenziwe ngumsunguli we-Pregame Fit, i-Dempsey Marks, isethi elula yezimbongolo. Kodwa ungavumeli ukulula kokuqeqeshwa komsebenzi okukukhohlisayo-ngoba kungumsebenzi omfushane kangaka, ama-Marks akwenza ukuthi usebenze ngokuzivocavoca umzimba, umzimba wokuqina okukhulu okuqinisekisiwe ukwenza inhliziyo yakho ikhule.
7 - I-Workout Ongayithuthukisa
Uma ngabe ukhetha ukuzivocavoca kwakho siqu kunokuvumela othile ukuba akhethe wena, ungase uthande ukubamba ipaki lamakhadi. Ngolwazi olunembile, ungashintsha noma yiliphi i-standckard yamakhadi ejwayelekile kumqeqeshi wakho siqu. Vele ubeke i-suit ngayinye i-exercise, usethe i-timer, bese udweba ikhadi kusuka emgodini bese wenza umsebenzi owenziwe ekhadini owudonsela inani lokuphindaphinda ikhadi elimelela. Yisimiso esihle kakhulu, kodwa uma udinga isiqondiso esengeziwe, hlola imibono ethile yokuzijabulisa lapha .
8 - Umsebenzi Wokuzivikela
Asikho isikhathi esinjengamanje ukuze uqhubekele ezenzweni zakho zokuzivikela. Ukuzivocavoca kwaKrav Maga okwakhiwa isazi sokuzivikela nokuphepha, uJarrett Arthur, kunikeza izinyathelo ezilula futhi eziphumelelayo okudingayo ukulwa nomhlaseli. Ngaphezu kwalokho, ngokulandelana kahle, isikhathi sakho sokusebenza sifaneleka njengokuzivocavoca-konke okuvimbela futhi ukukhahlela kungenza igazi liqhume.