Indlela Yokugudluza Ngayo Uma Ushaya I-Wall
Uma uqhuba njalo, kuzofika isikhathi lapho uzithola khona ukuphoqa ngokusebenzisa umzimba. Ngoba, amaminithi nje ku-Workout yakho, uzoba nomcabango owesabekayo: "Angifuni ukwenza lokhu futhi." Amandla akho agodla kude, izinga lakho lenhliziyo lishaya phezulu futhi lizwa sengathi umuntu othile ubambe ngasese izinyawo ezingu-10 ezinyaweni zakho. Kulo mzuzu, unakho ukukhetha: Ungakwazi ukuyeka noma ungakwazi ukucindezela kulokhu ukukhathala futhi uqedele ukuzivocavoca kwakho noma kunjalo.
Ukuyeka kungase kube ukukhetha okuhle, kodwa, kunezizathu ezinhle zokuthatha leyo nselele. Kuphikisana nemingcele yakho ukuthi uqina, kokubili emzimbeni nasengqondweni. Ngakho-ke, uqhubeka kanjani lapho amandla akho elula? Ukuhamba kancane kwengqondo kungasiza. Nazi amasu amahlanu ongawasebenzisa ukuze uqhube umshini onzima wokuzivocavoca.
Khumbula Imigomo Yakho
Ngake ngineklayenti owayegqoka isongo ngegama elithi "cellulite" elibhalwe kuso. Lapho ezwa sengathi uyayeka, wabheka leso songo ukuze akhumbule ukuthi isinyathelo ngasinye samsondeza emgomweni wakhe wokulahlekelwa isisindo.
Uma ungekho isisusa sokuqedela ukuqeqeshwa kwakho, sebenzisa isikhumbuzi esibukwayo, njengokwenza kwakhe, noma nje uhlele ngokwengqondo imigomo yakho. Bangase babe:
- Ngifuna ukuqina
- Ngifuna ukulahlekelwa isisindo
- Ngifuna ukuthola amandla amaningi
- Ngifuna ukuzizwa ngijabule ngami
- Ngifuna ukubheka okuhle emshadweni wami / esikoleni esiphakeme ukuhlangana / ikusasa
Ungakwazi ngisho nokuguqula umgomo wakho owenziwe ube mantra, uphinda ngokuthula "Ngiyaqina" noma "Ngilahlekelwa isisindo" ngesinyathelo ngasinye phambili.
Kungase kuzwakale i-cheesy encane kodwa, uma usesikhathini, umcabango ofanele ungaba umehluko phakathi kokuyeka nokuphumelela.
Bonisa ngempumelelo impumelelo yakho
Abagijimi bavame ukusebenzisa leli qhinga ukuze baqeqeshe ukuqeqeshwa kwabo ngoba kungathuthukisa ukusebenza futhi banikeze amandla okudinga ukuqhubeka, ngisho nalapho bekhathele.
Zibone wena uqede ukusebenza kwakho. Cabanga ukuthi uzozizwa kanjani - ukwanelisekile, uziqhenye ngokwakho, uqiniseke, futhi ulungele ukubhekana nalo lonke usuku. Futhi ungazitholi nje ukuziqedela ukuziqeda, cabanga ukuthi uhamba ngokuzikhandla. Bheka ngeso lengqondo umzimba wakho osebenza ngokuvumelanisa okuphelele - amahlombe phansi, ukuphefumula okukhululekile, nokuzethemba okukhulu. Umcabango womzimba wakho osebenza njengomshini oyile kahle ungashintsha ukuhamba kwakho futhi, mhlawumbe, ngisho nokubona kwakho ukuthi umzimba wakho uzizwa kanjani.
Yiphule phansi
Uma ngabe uke ube kumshini we- cardio , kungenzeka ukuthi uhlangabezane naleso sikhathi esabekayo uma ubheka iwashi futhi uqaphela ukuthi usebenze nje imizuzu eyisithupha kuphela . Ngokungazelelwe, amanye amaminithi angu-30 noma ngaphezulu azwakala sengathi ahlushwa. Imishini yokudlala ingaba yisithukuthezi noma kunjalo, kodwa zikhona lezo zinsuku lapho imizuzu yonke izwa njengehora. Ukuze uphumelele kulowo mqondo wengqondo, zama ukwephula ukuqeqeshwa kwakho kwezinye izingcezu eziphathekayo, njenge:
- Ingoma eyodwa engaphezulu : Uma ulalela umculo, lokhu kungukuthi uhlu lwakho lokudlalwayo lungaba ngumsindisi wakho. Dlala enye yezingoma zakho ozithandayo futhi uzithembise ukuthi uzoqhubeka usebenzise kuze kube sekupheleni. Uma leyo ngoma iphela, khetha enye ingoma futhi uqhubeke, uphinda uze uqede ukusebenza kwakho.
- I-One Minute Minute : Enye indlela yokufinyelela kulowo msebenzi obabazayo ukuphula ukuqeqeshwa kwakho kuze kube ngamaminithi. Ngomzuzu ngamunye, hamba ngejubane noma ukuqina okuhlukile futhi ugxile kulowo mzuzu. Uma usuqedile, yenza iminithi eyodwa ... futhi njalo njalo.
- Ibhokisi Lemeyili Enye Eningi : Uma ungaphandle futhi uhamba, khetha okuthile (ibhokisi lemeyili, isibalo sefoni) kude futhi ugxilise wonke amandla akho ukuze ufike lapho. Uma usuyenzile, khetha enye into futhi wenze into efanayo. Gxila ekufakeni unyawo olulodwa ngaphambi komunye uze ufike ekhaya.
I-Off Back
Sonke sinezinsuku lapho imizimba yethu isuke idinwe.
Uma ulandelela izinga lakho lenhliziyo, uzobona izimpawu zalokhu ngendlela yokufunda ephakeme kunokujwayelekile. Ungase futhi unake ukunakekelwa okubonakalayo - uma unomuzwa wokuthi usebenza kanzima emsebenzini ovame ukuzizwa kulula, lokho kungaba isibonakaliso ukuthi udinga uku:
- Thatha i-breather . Abazivocavoca bazizwa benecala uma beka phakathi komsebenzi wokuphumula, kodwa lokho kungase kube yilokho okudingayo. Ungayeki ukuhamba ngokugcwele, okungabangela izinga lokushaya kwenhliziyo lakho ukuba liqhume kodwa, esikhundleni salokho, lihambe, uphathe amanzi futhi uvumele izinga lakho lenhliziyo liye kancane kancane. Buyela emuva emsebenzini wakho uma uzizwa uphinde utholakale ngokugcwele.
- Ihlisa kancane phansi . Uma, ngemuva kwekhefu, usaluthola isilinganiso senhliziyo yakho phezulu lapho, zama ijubane elincane lemaminithi amaningana noma, uma kunesidingo, konke okusemsebenzini.
- Lindela lowo moya wesibili . Abacwaningi bathole ukuthi ukuzivocavoca kungakhulisa imizwa yakho nokuthi ihlasela kusukela emaminithini angu-10 okuzivocavoca bese ifinyelela phezulu ngaphezu kwemizuzu engama-40 yokuzivocavoca. Uma uhamba isikhathi eside, uzikhumbuze ukuthi ukuzwa okuhle kuyeza uma ungakwazi nje ukuqhubeka.
- Ama-geft gears . Ukukhathala kwengqondo kungaba njengokukhubazeka njengokhathala ngokoqobo, ngakho-ke uma usuwenza umsebenzi ofanayo okwesikhashana, uzama umshini omusha noma umsebenzi ongase unike amandla okukhulisa amandla owake wawafuna. Ungesabi ukuma phakathi kokuzivocavoca kwakho ukuze uzame enye into. Zama uze uthole okuthile ongaqedela.
Zihlukanise
Kuhle ukufaka ingqondo kunoma yikuphi okwenzayo kodwa, izinhlobo ezithile zokuzivocavoca, njengokugijima nokuhamba, kukunikeza ithuba lokuvumela ingqondo yakho ihambe njengoba umzimba wakho uhamba. Lokhu kungakusiza ngokukhethekile uma unenkinga yokuqeqeshwa okunzima. Ungasebenzisa isikhathi sakho sokuzivocavoca ukuxazulula izinkinga empilweni yakho, uhlele isikhathi sakho noma uhlole nawe. Ezinye imibono:
- Yenza uhlu lwezinto zokudla noma uhlele uhlu losuku
- Hlela ukudla kwakho ngesonto
- Cabanga ngenkinga emsebenzini futhi uphinde uthole izixazululo eziningi ngangokunokwenzeka ekupheleni komsebenzi
- Lalela i-audiobook
- Bhala uhlu lwakho konke okukhathazayo ngakho futhi uthole okungenani ukulungiswa okukodwa kwento ngayinye
Into enhle ngale ndlela yukuthi uqedile ukuqeqeshwa kwakho ngenkathi usuxazulule izinkinga okungenzeka zibonakala zikhulu kakhulu ngaphambi kokuba uqalise.
Akuwona konke okusebenza ngendlela esilungise ngayo. Uma ukuvivinya umzimba kwakho kuyizintambo, ungayeki okwamanje. Ukuqhubekela phambili kuze kube sekupheleni kuzofakazela lokho okwenziwe ngempela futhi unciphise noma yikuphi ukungabaza ongase ube nakho ngokuzibophezela kwakho ekuzivocavoca nasekuziphatheni kwempilo.
Umthombo:
Ukunakekelwa RA, Coit C, Young K, Berger B. Ukuzivocavoca kwenza uzizwe uhle, kepha uzizwa ulungile yini ukwenza umsebenzi ?: ukuhlolwa kwe-obese dieters. . J Sport Exerc Psychol. 2007 Dec; 29 (6): 706-22.