6 izinhlelo zokuqalisa ukuzilungiselela ngokushesha ukuze zikwazi ukuma kwenyanga kuphela
Kungakhathaliseki ukuthi uzama ukugcina isinqumo seNcibijane noma nje udinga usizo lokuthola isimiso sokuqeqeshwa okukufanele wena, isimiso sokuzivocavoca sezinsuku ezingu-30 singakunika lokho okudingayo. Ake sibheke izinhlelo eziyisithupha zokuzivocavoca ezahlukene, ngamunye uhlose uhlobo oluthile lokuzivocavoca, futhi konke okugcwele okusetshenziselwa ukwenza okuthile okukusiza ukuhlangabezana nemigomo yakho.
Kungani Kuqala Ukusebenza Okusheshayo Kokuqalisa Ngokushesha?
Sonke sihlukile, futhi uhlobo lokuzivocavoca esikujabulela luyahlukahluka futhi. Ungase ukhululeke uma ufunda ukuthi ungakwazi ukulingana ngenyanga kanye nakho konke ukugijimela ku-yoga, nokusukela ekufundiseni isisindo. Ungakwazi ngisho ukuhlanganisa izinhlelo uma ufuna uhlelo olujulile. Kungakhathaliseki ukuthi umgomo wakho uwuphi, uzothola uhlelo oluphelele lokuqeqesha ukuvumelanisa nezidingo zakho.
Hlola imikhakha ngayinye engezansi ukuze ubone ukuthi iyiphi ehambisana nesitayela sakho nesidingo. Bese uqale ngalowo okulungile kuwe, bese uqala ukubona imiphumela esikhathini senyanga.
Ukuhamba okusheshayo kwezinsuku ezingu-30 zokuqalisa ukusebenza
Imizila yokusebenza yokusebenza engezansi ihlukahluka, kodwa noma iyiphi yalezi zingasebenza ngempumelelo ekukhuliseni izinga lakho lokuzivocavoca ngesikhathi senyanga kuphela.
1. Umhlahlandlela jikelele wokuPhepha nokuQala ngokuQala
Umzimba jikelele kanye nomhlahlandlela osheshayo wokuqala Wabasaqalayo wukuthi abantu abafuna ukufaka kancane kancane zonke izakhi zempilo ekusebenzeni kwabo.
Lokhu kufaka phakathi i- cardio , ukuqeqeshwa kwesisindo , nokwelula . Lolu hlelo lusebenza kangcono uma unemishini yokusebenza ekhaya, njengezandla zesandla kanye ne-yoga mat.
2. Ukuqalisa Umhlahlandlela Wokuqalisa Ngokushesha
Ukuze uthole isiqondiso esheshayo sokuqala sabaqalayo , konke okudingayo yizibili izicathulo ezigijima kanye nendawo ozoyiqhuba. Futhi ungakhathazeki uma ungakwazi ukugijima okuningi okwamanje-ukusebenza lapha ukusebenzisa indlela yokugijima / uhlobo, uhlobo lokuzivocavoca owaziwa ukuthi lunenzuzo kumgijimi amasha.
Ezinsukwini ezingu-30, uzokwazi ukuqhubeka ngokuqhubekayo imizuzu engu-20.
3. I-Yoga Quick-Start Guide
I- yoga esheshayo-isiqondiso sokuqala kwabaqalayo bavame ukucela abantu abafuna ukwengeza isici sokunciphisa ukucindezeleka emsebenzini wabo. Uma ucabangele ukwenza i-yoga kodwa ungakaze uhambe ukuya ekilasini, nasi ithuba lakho lokuqala uhlelo olusekelwe ekhaya. Lo mhlahlandlela wokuqalisa okusheshayo uzokufundisa okuyisisekelo semigomo ye-yoga nokulandelana. Ngosuku lwesikhathi, ama-rolls angu-30 azungeze uzobe uhamba kahle ekuthuthukiseni umkhuba oqinile wansuku zonke ekhaya. Thola ngokwakho umathambo we- yoga , thola isikhala esithulile, futhi usulungele ukuqala.
4. Umhlahlandlela we-Pilates Quick-Start
I- Pilates esheshayo-isiqondiso sokuqala kwabaqalayo yindlela yokuqala lo mkhuba ekhaya. Njengahlelo lwe-Yoga ngenhla, lokhu kungaba yindlela enhle yokuqala imicu ngaphandle kokubhalisa ekilasini. I-Pilates ikusiza ukuba uhlakulele imisipha emide, ephilile futhi uthuthukise amandla angaphakathi . Ukuze usebenze ekhaya, ungaqala ngezingcezu ezimbalwa zokukhiya (futhi ezingabizi!). Ngokufanayo ngezindlela ezithile ze-yoga, i-Pilates iphinde igxile emqondweni wezingqondo ezifana nokuhlushwa, ukugxila, nokulawula.
5. Ukuhamba Umhlahlandlela Wokuqalisa Okusheshayo
Njengoba kufana nomhlahlandlela ohamba phambili ngenhla, ukuhamba okusheshayo kokuqala kwe-Wabasaqalayo kuhambela abantu abafuna ukugcina izinto ezilula futhi banamathela ekuhambeni njengendlela yabo eyinhloko yokuzivocavoca.
Konke okudingayo yizicathulo ezinhle zokuhamba kanye nesiteji sokuhamba noma indawo okufanele uhambe ngayo. Ngesikhathi inyanga yakho yokuqala iphakanyisiwe uzobe uhamba ngezinsuku eziningi zeviki ngesikhathi esisheshayo.
6. Isisindo Sokuqeqesha Quick-Start Guide
Ukuqeqeshwa kwesisindo okusheshayo-ukuqala umhlahlandlela wabaqalayo kuyisimiso esihle uma unobulungu bokuzivocavoca kodwa ungaqiniseki ukuthi ungaqala kanjani. Noma mhlawumbe uthola leyo mishini yokuqeqesha isisindo esabisa. Le mhlahlandlela ikusiza ukuthi uphumelele kulezi zithiyo futhi uzokutshela ukuthi ungakanani ukwandisa isisindo ukuze uthuthukise ukusebenza kwakho. Ekupheleni kwenyanga, ngeke uhambe ngendlela yokuzivocavoca futhi uzizwe uthanda ukuzwakalisa-uzozizwa unamandla.
Gcina Umagazini Wendlela Yakho Yokuphila Yama-30-Day
Ukugcina iphephandaba lezinhlamvu zemizamo yakho yenyanga yonke yokuzivocavoca kungazuzisa ngezindlela ezingaphezu kweyodwa. Ukuthatha nje isikhathi sokubhala lokho okwenzile kunikezela ukuqiniswa okuhle emizamweni yakho; Njengoba uloba usuku ngalunye futhi ubuka emuva, ungabona ukuthi ufezile. Ukungena ngemvume kuyasiza futhi uma kuziwa kokwazi imingcele yakho. Uzoba nomqondo ongcono uma kufanele uziphoqe noma uma udinga ukubuyela emuva emsebenzini wakho.
Ngezansi Ekusebenzeni Kokuqala Okusheshayo Imizila
Uhlelo lwezinsuku ezingu-30 zokuqalisa ukuzivocavoca oluqalayo lungakuqala endleleni eya emzimbeni ongenayo ngenyanga kuphela. Khetha enye yale mizila eyisithupha yokuzikhandla ngokusekelwe kulokho okufisa kakhulu kuwe. Siye safunda ukuthi ukukhetha imisebenzi enesithakazelo kanye nokuthakazelisa ungadlala indima ekugqugquzelweni nasekuzinikeleni ukuzipholisa ohlelweni lokuzivocavoca. Uma uthola ingxenye yendlela ngokusebenzisa uhlelo futhi awusakunxusa, musa nje ukuyeka. Thola umhlahlandlela ohlukile kuhlu bese uqala ekuqaleni. Uma usuqedile ngezinsuku ezingu-30 uzoba nomqondo ongcono wokuthi umzimba wakho uzizwa kanjani ngokuzivocavoca nokuthi ungasebenzisa kangakanani umzimba.
> Imithombo:
> Teixeira, P., Carraca, E., Markland, D., uSilva, M., noRyan Ryan. Ukuzivocavoca, Umsebenzi Wokwenyama, Nokuziphendulela Ukuzikhethela: Ukubuyekeza Okuhlelekile. I-International Journal Yokuzivocavoca Nokusebenza Komzimba . 2012. 9:78.