Uhlelo lwakho lwegeyimu lokuqala ukusebenza kwezinsuku ezimbili
Ukusebenza kokubili kwezinsuku ngokuvamile kuvunyelwe ezweni lokuqeqesha abadlali bezinga eliphakeme lomdlalo othile noma ukuncintisana. Umuntu ovamile unenkinga eyanele yokwenza isikhathi sokuzivocavoca okukodwa , okungenani ukudweba isikhathi esanele sokwenza izivivinyo ezimbili ngosuku. Kodwa lokho akusho ukuthi kufanele ukuhleka usulu umqondo ngokuphelele. Ukusebenza kabili ngosuku kunezinzuzo zayo, uma nje wazi ukuthi ungayisebenzisa kanjani isimiso esifanele, kungase kudingeke ukuba ungeze iseshini yesibili yokujuluka kumkhuba wakho wansuku zonke.
Izinzuzo Zokusebenza Ngaphandle Kokubili Ngosuku
Enye yezinzuzo ezisobala kakhulu zokusebenza ezimbili-ngosuku-ke ukuthi ungena ngemvume umsebenzi omningi kunokuthi usebenzise nje kuphela. Ukucwaninga ukuthi isifundo se-2017 eshicilelwe kuyi- International Journal of Obesity sikhombisa ukuthi isikhathi esichitha siphelile njengengozi ecacile yesifo senhliziyo kanye nokwanda kwesikhumba, uma ungakwazi ukwandisa umsebenzi wakho wansuku zonke, lokho kuyinto enhle.
Kodwa ukwandisa umsebenzi wakho wansuku zonke wukuthi akusiyo kuphela inzuzo engaba khona. UBrandon Mentore, umqeqeshi wamandla kanye nesimo sezemidlalo, uveza ukuthi izinsuku ezimbili zihamba phambili ekuthuthukiseni ukusebenza okuphelele, "Ukuqeqesha kabili ngosuku olufanayo kungabangela ukukhula komfutho wamasipha nokuzuza amandla," kusho uMentore. "Ivolumu yokuqeqesha iyisici esibalulekile cishe yonke imigomo yempilo, futhi ukuqeqesha izikhathi eziningana ngosuku kukuvumela ukuba ucindezele ngevolumu eyengeziwe, ukwandisa amaprotheni synthesis, umthamo we-metabolic, kanye ne-anabolic okukhiphayo." Ngamanye amazwi, uma uhlelwe kahle, ezimbili-izinsuku zingakusiza ufinyelele imigomo yakho ngokushesha.
Izikhathi Zokusebenza Ngaphandle Kokubili Ngosuku
Ngaphandle kokuthi okuphindwe kabili ukusebenza kusho ukuphindwa kabili ukuhlanzwa kwe-sweaty, inkinga eyinhloko ngezinsuku ezimbili-izinsuku yilokho ukwandisa ivolumu yokuqeqesha kukubeka engozini enkulu yokudlula ngaphezulu. Ukuzivocavoca kubhekwa njengesimo sokucindezeleka ngokomzimba, kanti nakuba lolu hlobo lokucindezeleka luvuselela ukujwayela okubonakalayo okusekela konke-okungahle kube nempilo enhle, okwengeza okuningi ngesikhathi esisodwa kungabangela inkinga.
"Kungenzeka ukuthi intela yakho ye-neuromuscular system," kusho uMentore, "ukwandisa amathuba akho okulimala, ukuphazamisa amaphethini okulala, ukucindezela isimiso sakho somzimba sokuzivikela, nezinye izimpawu eziningi uma ungathathi isikhathi sokubuyisela ngendlela efanele." Njengoba i-adage ihamba, kunento enjengento eningi kakhulu.
Indlela Yokuzivocavoca Kabili Ngosuku I-Smart Way
Yiqiniso, akekho ofuna ukuphela ukugula noma ukulimala, ngakho-ke uma ufuna ukusebenza kabili ngosuku, kufanele uhlakaniphe ngokusebenzisa uhlelo lwakho. Ngokusho kweMentore, lezi ziqondiso ezijwayelekile okufanele ulandele uma uqala:
- Vumela okungenani amahora ayisithupha esikhala phakathi kokusebenza okulinganiselayo. Lokhu kusho ukuthi uma uqedela ukuqeqeshwa kwakho kokuqala ngo-8: 00 ekuseni, akufanele uqale ukusebenza okulandelayo kuze kube ngu-2: 00 ntambama. Uma uzokwenza ukusebenza okuphakeme kakhulu, kuhloswe ukuvumela isikhathi esengeziwe phakathi kweseshini.
- Yenza ukuqeqesha okunzima kakhulu ekuqaleni kosuku, nokuzivocavoca okunciphisa kancane ngesikhathi sakho sesibili. Lokhu kukugcina ube nesimiso esimisiwe futhi kusekela ukuvuselela okuqhubekayo ngemva kokuqala kwakho, okunzima kakhulu, okuvamile.
- Ukusebenza okude kakhulu kusasa, futhi ukusebenza okufishane kamuva.
- Khulisa ukudla okunomsoco kanye ne-hydration phakathi kokusebenza ukuze ulungiselele ngokwanele umzimba wakho esifundeni sesibili. Nakulokhu, lokhu kusekela ukubuyisela phakathi nokulandela iseshini ngayinye.
- Zama ukwengeza imijikelezo emincane yokulala (naps) ngosuku lwakho ukuze wenze lula ukuphumula nokubuyiselwa- ukulala kubalulekile ekusebenzeni .
- Qala kancane. Uma uphambili kakhulu noma ukhuphisana, izinsuku eziningi ezilandelana ungenza ezimbili-izinsuku; Kodwa-ke, ngokuvamile "amaviki eviki" akufanele enze okungaphezu kwezinsuku ezimbili ngokulandelana kokusebenza okuningi, kulandelwa usuku lokuphumula. Njengoba umzimba wakho uvumelanisa nesimiso esisha, ungakwazi kancane kancane ukwandise ivolumu yokuqeqeshwa ngezinye ezimbili-izinsuku.
- Ukwandisa ikhalori kanye nokudla okunomsoco ngezinsuku zokuphumula ukuze ukwazi ukululama, futhi uqiniseke ukuthi unake ukulala nokucindezeleka kwakho. Cabanga ukwengeza ukwelashwa kokusabalalisa noma ukuzindla ezinsukwini zakho zokutakula.
Imibono yokuqeqeshwa emibili
Into enhle ngokuphindwe kabili-ukusebenza kwansuku zonke ukuthi akukho "usayizi owodwa ohambisana nakho konke" okumele wonke umuntu alandele. Isinqumo sokuhlanganisa ukusebenza okuningi kungaba lula njengokuhlukanisa izinhlobo ezimbili zokuqeqesha, njengokusebenza kwe-cardio namandla, kunokuba uzihlanganise ndawonye zibe isimiso esisodwa. Noma, uma ufuna ukwengeza uhlobo olusha lokuqeqesha esimisweni sakho, kodwa awukwazi ukulinganisa kokubili ukusebenza ekuphumeni kwakho kwasemini, ukwengeza ukuqeqeshwa kwesibili kukunika ikhono lokufeza imigomo eminingi. Nazi izindlela ezimbalwa zokuzama ezimbili-izinsuku:
- Ukuqeqeshwa okunzima okulandelwa ukuvuselelwa kokuvuselela: Uma ungalungile mayelana nokusula emva kwesimiso sakho esivamile, ukwengeza ukuqeqeshwa okwesibili okugxile ekutheni ukuhamba nokuhamba kungase kube inketho enhle. Isikhathi sakho sokuqala singabandakanya ukuqeqeshwa kwakho okujwayelekile, okunzima, kungakhathaliseki ukuthi uyisitimela esinamandla, wenze i-cardio enamandla kakhulu, noma umsebenzi wokuvala isikhashana esiphakeme. Ngemuva kwalokho ngosuku, ungangezela umsebenzi wokutakula oqukethe i-low-intensity cardio, i-yoga, ilula , noma i-foam rolling.
- Ukuqeqeshwa kwamandla kanye ne-cardio: Uma uthanda ukwenza ukuqeqeshwa kwamandla kanye ne-cardio ngosuku olufanayo, kodwa uyazonda ukuthi kuthatha isikhathi esingakanani ukukwenza kokubili, ungase ufune ukuhlukanisa ukuzivocavoca kwakho zibe nemizila emibili ehlukene. Qala ekuseni yakho nganoma yikuphi ukuzivocavoca okukhokhisa kakhulu (isibonelo, uma uvame ukuphakamisa kakhulu, yenza amandla akho ukuqeqesha ekuseni, kodwa uma uqeqesha umncintiswano, ugijima noma uhamba ngebhayisikili kuqala), bese wenza isimiso esivamile kusihlwa.
- Izikhathi zokuhlukanisa : Uma uqeqesha ukuncintisana noma umcimbi omkhulu, ukwehlukanisa ukuqeqeshwa kwakho ngezikhathi ezimbili ezihlukene kuyindlela enhle yokwengeza amamayela noma ukuphindaphinda ngenkathi unikeza ukuphumula komzimba phakathi kokusebenza. Isibonelo, uma uqeqesha i-marathon , ungahlukanisa amamayela akho abe yizikhathi ezimbili zokugijima, ekuseni nakunye kusihlwa. Ngokufanayo, uma ungumdlali weqhawe, ungaphakamisa amaqembu amathunjwa ekuseni, futhi ahluke kusihlwa.
Izwi elivela
Uma unquma ukunikeza ukuhamba kwezinsuku ezimbili, lula indlela yakho kuyo. Njengoba i-Mentore isikisela, ungaqali ngezinsuku ezingaphezu kwezinsuku ezimbili kabili-imizila yansuku zonke elandelanayo, futhi wehlise amandla akho wonke amasonto ambalwa ngaphambi kokumisa umzamo wakho. Kuthatha isikhathi ukuvumelanisa nokucindezeleka okusha, ngakho-ke yiba nehlakaniphile futhi uzinike isikhathi sokulungisa.
> Imithombo:
> Tigbe W, Granat M, Sattar N, Lean M. "Isikhathi esichithwa ukuhlala endaweni ehlala phansi sihlotshaniswa nesisindo semisipha kanye nenengozi yempilo." I-International Journal of Obesity. https://doi.org/10.1038/ijo.2017.30. NgoMashi 2017.