Ukugula kokuya ejimini? Ingabe ukhathele isimiso esifanayo sokuqala sokusebenza? Uma uzama ukunciphisa isisindo ngokuzivocavoca, izindaba ezingaguquguquki ngaphezu kwanoma yini. Ukuzivocavoca okukodwa okuhamba phambili kunomsebenzi omuhle, kodwa ngeke kube nokukhathazeka ekupheleni uma ungaqedi njalo amaseshini akho.
Ukuze ukhuthaze, uvuselele futhi ubone imiphumela yokulahlekelwa kwesisindo, sebenzisa lezi zithutha zokuzikhandla ukuze uhlanganise isikhala esincane esimisweni sakho.
Ngeke nje wenze ukuthi ukusebenza kwakho kujabulise kakhulu, kodwa uma uzama amafomu omsebenzi omusha, usebenzisa imisipha emisha, ukwandise izinga lakho lokuqina futhi ungashisa ama-khalori amaningi.
Izindlela Zokushaya Umsebenzi Wokuzivocavoca
- Beka uhlu lwadlalwayo olusha. Sebenzisa enye yalezi zingoma ezidumile kusukela ngo-2013 noma ulande izingoma ohlwini lwadlalwayo oluthandayo . Sebenzisa amawebhusayithi adumile njengama-Run amakhulu noma ama-podcasts avela ku-DJs afana no-Gareth Emery ukuthola umculo omusha othola inhliziyo yakho ukupompa.
- Sebenzisa imishini entsha. Njalo ku-elliptical? Zama i-treadmill. Ukugula kokugijima? Yenza umsebenzi wokuhamba ngebhayisikili . Uma ungajwayele umshini we-cardio e-gym, cela umqeqeshi ukuthi uyayisebenzisa kanjani. Ungase umangale ukuthi umshini omusha ungasondeza kanjani izinga lakho lenhliziyo.
- Yenza isiteshi se-cardio. Uma usujwayelene nazo zonke izingxenye zemishini ebhodini lakho lezempilo, hlanganisa isikhathi kumshini ngamunye wesifunda se-cardio. Khetha imishini emi-3 noma engu-4 bese uchitha imizuzu engu-10 kuya kwemibili ngalunye. Hambisa ngokushesha phakathi kwemishini ukugcina izinga lenhliziyo yakho liphakanyisiwe.
- Inselele ibhalansi yakho. Zama ukuqeqeshwa okusebenzayo ukuze ulahlekelwe isisindo . Le ndlela yokuzivocavoca inselele ukuzinza kwakho futhi ikulungise ukuba usebenze ngokuphumelelayo phakathi nemisebenzi yakho yokushisa ikhalori yansuku zonke .
- Yenza isiteshi se-cardio amandla. Bhisa amakholori amaningi ngesikhathi esingaphansi ngokufafaza umzimba oyedwa noma amabili wokuqeqeshwa kwesisindo esiphakathi kwemizuzu engu-7-10 yemizuzu ye-cardio. Isimitha se-cardio yamaminithi angu-45 singasebenza kahle umzimba wakho wonke.
- Sebenzisa isisindo somzimba wakho. Ayikwazi ukwenza ku-gym? Yenza umzimba wokuzivocavoca umzimba. Ukusebenza kwesisindo somzimba kuphakamisa izinga lenhliziyo yakho futhi kwakha imisipha ngesikhathi esifanayo.
- Dlala imidlalo yama-treadmill. Kunezinhlobo eziningi zokwenza i- treadmill ihamba noma isebenza endaweni ejabulisa kakhulu. Intandokazi yami? Ukuzivocavoca engangikuhlelile okuthiwa i-Game of Ten . Ngemuva kokufudumala, shintsha ijubane nokuphakama kwendwangu yokuhamba ngezinyawo njalo imizuzu emibili ukuze inani elihlangene lihlale njalo 10. Isibonelo, hamba ngesivinini se-3 mph kanye nokuphakama kwe-7. Uma ufinyelela kwinombolo 10 kunzima kakhulu , qala ngenombolo ephansi bese uphikisa wena ukuyiphakamisa njalo lapho udlala umdlalo.
- Dlala uSimon uthi . Thatha umngane bese uphenduka wenze umzimba womunye nomunye. Faka kokubili ukuqeqeshwa kwe-cardio nokuqina okungenani imizuzu engu-40.
- Phakamisa isisindo esiningi. Kulula ukungena ku-rut lapho uphakamisa izinsimbi. Uma ungenza okuphindaphindiwe kuka-10-12 kokusebenza kwamandla akho wamanje, wehlisa inani lokuphindaphinda futhi wengeze isisindo esiningi.
- Yenza umsebenzi wokuhlanza indlu. Ingabe indlu yakho iyinkimbinkimbi encane? Burn amakholori ngenkathi uhlambulula umsebenzi wokuhlanza indlu . Thola i-abs esicacile , amathanga aqhamukayo bese ushisa amakholori ngaphandle kokushiya ikhaya lakho.
- Thatha isigaba. Funda ikhono elisha, uhlangane nabantu abasha, uphume endaweni yakho yokududuza bese uzama uhlobo olusha lokuzivocavoca!
- Hamba izitebhisi. Akukho ukufinyelela kwemishini ye-cardio ekhaya lakho noma ehhovisi? Akusilo isizathu sokudlula ukuqeqeshwa kwakho. Hamba izitebhisi. Uzoshisa i-mega khalori bese uhlela u-butt oqinile enqubo.
- Dala uchungechunge lwe-Tabata. Awukuzwanga ngakho? Iyingxenye yenkinga yezibalo, iyingxenye yokuqeqeshwa kwesikhawu esiphakeme kakhulu. Zama ukusebenza kwe-Tabata emfushane kakhulu imiphumela emibi yokushisa amafutha.
- Yenza umngane omusha. Thola u-gym buddy onganikeza ukusekelwa futhi ubambe ukuthi uyaziphendulela uma ungabonisi. Hamba nomuntu obona ngesikhathi sakho sokuvota evamile ukuze ukwazi ukuhlela amashejuli.
- Hiring umqeqeshi. Ama-gyms amaningi anikezela iseshini ekhokhwayo. Kodwa ngisho noma kufanele ukhokhele, iseshini eyodwa nomqeqeshi ofanelekayo kungaba ukutshalwa kwemali okuhlakaniphile. Sebenzisa iseshini ukuthola imibono yezindlela zokuthuthukisa isimiso sakho. Kusabelomali? Funda ukuba ngumqeqeshi wakho siqu futhi usebenzise amasu okuqeqeshela okufanayo ukusetshenziswa kokusetshenziswa.
- Lula ! Ngisho nabasebenzi abahlakaniphile kakhulu bakhohlwa ukuswebeka. Ukuqeqeshwa kokuziphendulela kubalulekile uma ufuna ukugcina umzimba wakho wusizo futhi ungakhululekile. Thatha umti bese uthatha amaminithi angu-20 ukuhambisa amalunga akho ngokusebenzisa uhla oluphelele lokuhamba. Awuqinisekile ukuthi yini okufanele uyenze? Sebenzisa iseshini sakho nomqeqeshi ukuze uthole imibono.
Khumbula ukuthi ukuvumelana kuyisihluthulelo kodwa ukungena ku-rut akulungile noma kunjalo. Gcina umzimba wakho uhle kahle ngokuxuba izinto ezenzweni zokuzivocavoca. Zizinselele ngamafomethi amasha weklasi, imishini entsha, nabangane abasha ukuze ulahlekelwe isisindo bese ugcineka.