Kungenziwa!
Ingabe ukuthola kunzima ukusebenzela emgwaqweni? Mhlawumbe uthola kunzima ukunamathela esimweni lapho isimiso sakho sosuku nosuku sishintsha noma uma ungenayo imishini oyisebenzisayo. Kungakhathaliseki ukuthi kungani, ngizokwenza kube nzima kuwe ukuba uphume ekuzivocavoca.
Ukuzivocavoca okuqinisekile kungaba nzima uma ungaphandle kwedolobha, kodwa lena yithuba elihle lokuphefumula impilo ethile esimweni sakho futhi wenze okuthile okuhlukile.
Ukulinganiselwa ngesikhathi okhona futhi imishini etholakalayo ingaba into enhle, ekuphoqelela ukuba ube nokudala ngokusebenza kwakho.
Ungayithatha Nakho
Ukufaka ama-dumbbells wakho nesitembu sakho sesisindo ukuhamba akuyona into engcono kakhulu, kodwa uma ungenayo inhlanzi ukuthi ihhotela lakho linendawo yokuzivocavoca ehloniphekile, kunezinye izindlela:
- Amanqamu Wokumelana . Ukumelana namaqembu kukhona abangane abahamba phambili ngezizathu eziningi kangaka. Okokuqala, ungakwazi ukukhomba yonke imisipha emzimbeni futhi, njengoba unenkinga kulo lonke ukunyakaza, uzozizwa ushisa. Okwesibili, ungawafaka esikhwameni sakho ngaphandle kokuthatha isikhala esikhulu. Zisebenzise ekhaya, emsebenzini noma ekamelweni lakho lehhotela. Ungathola izinhlobonhlobo zamabhande namathebhu ku-intanethi noma esitolo sakho sempahla yasendaweni.
- I-Jump Rope . Ijubhu lokujula kuyisivivinyo esihle senhliziyo yakho nomzimba wakho, futhi kuzokusiza ukuthi ushise amakholori. Uma ungazange uthathe intambo ngesinye isikhathi, qala ngamaminithi ambalwa ngesikhashana bese ululame ngokuhamba okulula endaweni. Ukugxuma okunye nokuhamba ngemaminithi angu-10 kuya ku-30 ukuqeqeshwa okuphakathi kwesikhathi.
- Ukubhukuda . Ukubhukuda kuyinto yokuzivocavoca okukhulu kwe-cardio, futhi ihlose yonke imisipha yomzimba wakho. Uma usehhotela elinezikhumba, ugibele ukuhamba noma uqale ukuhamba echibini.
Uma usenxwemeni, ulwandle lunikeze amathuba amaningi okuzivocavoca ngenkathi uzijabulisa - ukugijima, ukugibela ibhoksi noma ukugibela amagagasi kungcono ukushisa amakholori futhi uhlale usebenza.
- Ukuhamba nokugijima . Awudingi okuningi kunezicathulo ezinhle ukuze uthole ukuvota okukhulu kwe-cardio futhi, uma usegwini, uzothola okuningi ekuhambeni kwakho ngokusebenzisa isihlabathi ukuze kuzuze. Ukuhamba ngesihlabathi esithambile kunzima kunokuba uhambe emgwaqeni. Uma uhamba uhambo olude, uzofuna ukugqoka izicathulo ngoba uhamba ngezinyawo isikhathi eside kungabangela ubuhlungu be-shin noma ithole.
- Amashini . Amahhotela amaningi anemishini eminingi enenhloso (cabanga nge-Soloflex) eqondisa zonke izingxenye zomzimba wakho ukuze ufunde ukuqeqeshwa kwamandla amakhulu . Gxila ekusetshenziseni imisipha emikhulu (isb., Isifuba, emuva nangemilenze) yokusebenza okufutshane, okuphumelelayo. Ungase futhi uthole okuyisisekelo sezinhlobonhlobo eziningi - ama-rollreader, amabhayisikili, nezinyawo ze-stair-steppers. Ngezansi umsizi wesampula ongayenza ezinhlobonhlobo eziningi zokuzivocavoca ehhotela:
- I- 5-Minute Ihhotela Lokusebenza Kwamaminithi Okufaneleka :
- Imizuzu engu-5 - Ukufudumala ukuhamba ngokukhazimulayo ku-treadmill noma enye imishini
- Iminithi elingu-1 - Yenza amanothi amaningi ngangokunokwenzeka
- Iminithi elingu-1 - Thatha ezinye izimbongolo ezinzima futhi wenze izikwele eziningi ngangokunokwenzeka
- Iminithi elingu-1 - Khetha umshini we-cardio bese usebenza kanzima ngangokunokwenzeka
- Iminithi elingu-1 - Thatha ama-dumbbells aphakathi kwamasekhondi angu-30 emaphaphu emlenzeni ngamunye
- Iminithi elingu-1 - Uma unomshini wamandla, yenza iqoqo elilodwa lama-latlds angama-12 alandelwa isethi esisodwa se-12 triceps pushdowns
- Iminithi elingu-1 - Khetha umshini we-cardio bese usebenza kanzima ngangokunokwenzeka
- Iminithi elingu-1 - Yenzani ama-triceps amaningi adiphayo ngangokunokwenzeka
- Iminithi elingu-1 - Yenza amanothi amaningi ngangokunokwenzeka
- Iminithi elingu-1 - Khetha umshini we-cardio bese usebenza kanzima ngangokunokwenzeka
- Iminithi elingu-1 - Landa phansi ngokuhamba kancane
- I- 5-Minute Ihhotela Lokusebenza Kwamaminithi Okufaneleka :
Uma nje uphuma edolobheni izinsuku ezimbalwa, ungahamba nokusebenzisa igumbi lakho lokuzivocavoca kanye nemishini yakho ukuze uthole ukuqeqeshwa okusheshayo. Kodwa-ke, uma izinhlelo zakho zokuhamba zihlanganisa imizi eminingi, izikhumulo zezindiza, amahhotela nezinsuku, kunezindlela ezithile zokucindezela ekuzivocavocazeni okuncane. Umzimba wakho uzokubonga emva kokuhlala edizeni isikhathi eside.
1. Izikhumulo zezindiza.
Ukubambelela esikhumulweni sezindiza nge-layovers ende noma ukulibaziseka kwezindiza akumnandi, kodwa ungasebenzisa inzuzo ngokuthola umsebenzi omncane. Ukubheja kwakho okuhle ukuhamba ngezindiza, ukugwema izitebhisi nezinye izinqamuleli phakathi, futhi ugcine izingalo zakho zihambe futhi ukuhamba kwakho kuqondile. Uma une ithani lokuthwala imithwalo, thola isitoreji bese uyibeka khona lapho noma uyenze nawe ukuze ungeze okunye ekuhambeni kwakho. Ezinye izikhumulo zezindiza ngisho zinezindlela zokuthola izihambi ezitholakalayo, ngakho-ke zisebenzise lokho. Iningi likhokha noma yikuphi kusuka ku-$ 10 ukuya ku-$ 20 ngosuku.
2. Esigabeni.
Ingabe kukhona okunye okungakhululekile kunezihlalo ezindizeni? Ungakwazi ukulwa nentamo eqinile futhi ubuyele ngokuvuka njalo ngemva kwemizuzu engamashumi amathathu noma ukuhamba ubude bendiza. Ngesikhathi usukhuphukile, thola ama-kinks ngokukhipha iminwe yakho ndawonye bese uyilula bese uhamba phambi kwakho ngenkathi ujikeleza emuva.
Zama umzimba we-isometric ngenkathi uhlezi - cindezela izikhathi zakho izikhathi ezingu-20, vumelanisa i-abs yakho futhi ubambe isikhathi eside ngangokunokwenzeka noma ukwenze izandiso zomlenze uma unegumbi lomlenze. Noma yini ongayenza ukuze kugcinwe ukusabalalisa kuzosiza ukunciphisa ezinye izinhlungu nezinhlungu.
3. Amahhotela.
Amahhotela amaningi anamagumbi okuzivocavoca kodwa, uma engenjalo, angase abe nokuhlanganyela ne-gym yokungcebeleka ukuze uthole imali encane.
Buza umphathi wakho wehhotela mayelana namaqembu ezempilo wendawo kanye nanoma yiziphi amapaki noma imigwaqo eseduzane nayo. Ungasebenzisa futhi i-Athletic-Minded Traveler ukuthola izindawo ezinhle kakhulu zokuzivocavoca emzini wakho oya kuyo. Ungakhohlwa, ukuhamba nokusebenza yizindlela ezinhle zokuhlola umuzi futhi kungase kube namaqembu asebenzayo wendawo enikeza imibono yezindlela ezahlukene. Yenza ucwaningo oluncane ngaphambi kokuba uhambe ngakho ulungele uma ufika lapho.
4. Ukudla.
Ukuhamba kungadlala ingozi ngokudla okunempilo. Kusuka kokudla okungaqondakali kwezindiza ekudleni okusheshayo nokuhlelekayo esikhumulweni sezindiza (pizza, burgers, fries, njll) kulula ukuphuma. Khona-ke unesilingo samakhadlela amasha nokuthakazelisayo ukuze uzame ngenkathi usendaweni oya kuyo. Zama ukuletha ukudlala okulula, okupakethe kwe-indiza (izithelo, i-granola imigoqo, njll.) Futhi, uma udla, zama ukwenza okungenani ukhetho olulodwa oluphilile lokudla. Esikhundleni sokuthola i-cheeseburger kabili kanye namafriji, khetha okufunayo kakhulu bese uthola imifino bese uqaqa i-dessert.
Kungakhathaliseki ukuthi uya kuphi, ukuhlelwa okuncane kusengaphambili kungenza uqiniseke ukuthi uhlala endleleni kanye nohlelo lwakho lokuzivocavoca. O, futhi uma uhlala eholidini, ukhohlwa mayelana nemigomo bese ubeka futhi u-reps. Yiba nomthelela futhi ujabule.