Kubantu abahamba njalo bebhizinisi, ukusungula nokugcina umkhuba wokuzivocavoca oqhubekayo kungabonakala kungenakwenzeka.
Ngamahora amaningi, isikhathi eside eside esetshenziswa ezindizeni, ezitimeleni nasezimotweni, okudingeka ukuba udle ukudla okuningi noma inkonzo yegumbi lokuhleleka, ukulala okuncane kanye newashi lomzimba elingafani kahle (bheka izilinganiso zomsakazo), kukhona igumbi elincane noma amandla ukwengeza ukuzivocavoca okuvamile epuleti enjalo.
Noma kunjalo, esinye sezihluthulelo zokusebenza ngokuphumelelayo isikhathi eside kumele sibe namandla futhi unempilo. Akukona umqondo ukudela impilo nokusebenza komsebenzi owengeziwe.
Ukuhlala Ufanelekile Ngesikhathi Uhamba
Ukuhlala emahoreni wehhotela kungahle kubonakale inketho elula kunazo zonke izihambi zebhizinisi ezizinikele ekugcineni ukulingana. Kodwa-ke, akuwona wonke amahhotela anezicabha, futhi labo abakwenzayo ngokuvamile bahlonywe kancane. Noma kunjalo, i-gym iyasiza futhi inomkhiqizo njengoba umuntu ewusebenzisa. Ukuzivocavoca kuqala kuqala umzimba wakho, hhayi ngemishini ongayisebenzisa ukuyisebenzisa.
Yakha Umzila Wakho Wokuhamba Wokuphila
Isiphakamiso lapha ukwakha isimiso sakho sokuzivocavoca emzimbeni wakho. Kunokuningi ongakwenza ekamelweni lakho lehhotela noma endaweni yokungaphandle ngaphandle kwesidingo sokuzivocavoca noma yimuphi umshini. Nansi indlela:
- Qala ukusebenza kwakho kohambo nge-routine yokuhamba ngokuhlanganyela. Lokhu ngeke kusebenze nje ukufudumala umzimba wakho ukuze ube nokuzivocavoca okunamandla okuqeqesha ngamandla, kuyokusiza ukuba uqede ukuqina okuhambisana nokuhlala ezindizeni, ezitimeleni nasezimotweni isikhathi esithile eside.
- Phendulela wonke amalunga amakhulu omzimba, isikhonkwane, amahlombe, amahlombe, intamo, izintambo, namaqabunga. Yenza imibuthano emikhulu kokubili kokuqondisa kwewashi nokukhombiswa kwe-counter-clockwise. Engeza ukujikeleza komgogodla ngokuhlanekezela emuva nangapha ngapha nangapha.
- Yiba mnene njengoba uhlanganisa yonke into futhi uyenze izikhathi eziningi njengoba uzizwa ulungile. Lapho uhamba phambili, ukhululeka umzimba wakho uzothola. Umqondo wokuhamba okuhlangene ukusebenzela konke ukuqina kwamalungu futhi uthuthukise umzimba. Ungasebenzisa imizuzu emi-3 kuya kwemi-15 ngokuhamba ngokuhlanganyela, kuye ngokuthi uzizwa kanjani nokuthi unesikhathi esingakanani.
Ukuqeqeshwa okuyisisekelo okuqinisayo
Ngemuva kokuhamba okufudumele kokufudumala , hamba emisebenzini yakho yokuqeqeshwa kwamandla ayisisekelo, ama-pushups, ama-squats, amapulangwe namapulangwe ohlangothini. Kukhona nezinye ezinhle, noma kunjalo, lezi zingu-4 zingenziwa noma nini nganoma yisiphi isikhathi ngaphandle kwesidingo salo noma yini ngaphezu komzimba wakho.
Setha isifunda sakho sokuqeqeshwa kwesisindo somzimba njengale:
- I-Pushups - ukubuyiselwa okungaphezulu kwe-30 yesibili
- Iplanki Yecala -beka 15 sec ngakwesokunene ngakunye
- Izikwele - ukuphindaphinda okuphezulu kwe-30 yesibili
- I-Plank - ibambe iminyaka engu-30
Lokho kufana nhlangothi eyodwa futhi kuthatha imizuzu emibili ukuqedela
Thatha ukuphumula okungama-30 kwesibili bese uphinda isifunda sesibalo sezingu-3 kuya kwezingu-10. Ukujikeleza okuyishumi kuzothatha imizuzu engu-25, kufaka phakathi izikhathi ezingu-30 zokuphumula.
Khuphuka phansi bese unciphisa
Akukho ukuqeqeshwa okuqedile ngaphandle kokuphola phansi nokulula .
Ukuqala ukuphola phansi, phinda ukuhamba kwakho okufudumele okufudumele.
Ukulandela ukuhamba ngokuhlanganyela okupholile phansi, sebenzisa okungenani imizuzu emihlanu kuya kwezingu-10 uhlukanise yonke imisipha emzimbeni wakho, ama-hamstrings, i-hip flexors, quads, amathole kanye nemisipha emgodini.
Ukuqeqeshwa kokuvumelana nezimo kuyisici esibaluleke kakhulu kunoma imuphi uhlelo lokuzivocavoca, futhi kubaluleke nakakhulu kumhambi ohamba njalo ngenxa yokucindezelwa kumisipha namalunga ayenzeka ngokuhlala isikhathi eside okuhamba nokuhamba.
Ama- asanas asanas asisekelo , njenge-Down Dog, i-Cobra, i-Bridge Pose ne-Pose Child, azofaka okuningi kwezidingo zakho eziguquguqukayo.
Lo mkhuba ulula ukwenza, kodwa uzokhokha izinzuzo ezinkulu kumhambi webhizinisi ukugcina umzimba onempilo, osebenzayo. Njengoba lolu hlelo luhamba njengesisekelo, ungakwazi njalo ukungeza ezihlukahlukene ngokubandakanya ukusebenza ngezikhathi ezithile zokuzivocavoca uma kutholakala, ukwengeza ukugijima, i-sprint noma i-stair running, noma ngokuletha ukukhanya, amathuluzi wokuzivocavoca okuphathekayo, njengezintambo zokuqhafaza, amaqembu wokuzivocavoca kanye / noma umqeqeshi wokumiswa.