Amathiphu okuhlala uhlala ngesikhathi sokuphumula namaHholide
Wonke umuntu uzothola ukuphazanyiswa emsebenzini wabo kanye nesimiso sokuzivocavoca ngezikhathi ezithile. Amaholide, imishado, amaholide, ukulimala kanye nokugula kungakusiza ukuba uchithe isikhathi esithile kungakhathaliseki ukuthi uzinikezele kangakanani ekuqeqesheni kwakho. Ngakho-ke, ungaqhubeka kanjani ukuzivocavoca uma isimiso sakho sishintsha? Futhi kungakanani ongakwenza ukuzivivinya (noma okungakanani) futhi ugcine ukuqina kwakho?
Ngenkathi kungekho impendulo eyodwa efanele kuwona wonke umuntu, ochwepheshe abaningi bayavuma ukuthi konke kuxhomeke emigomweni yakho nasesimweni sakho samanje sokuqina. Uma umgomo wakho oyinhloko ukugcina izinga lakho lokuzivocavoca phakathi kwamasonto ambalwa okuqeqeshwa okunciphise, ke ukuzivocavoca okulinganiselayo imizuzu engama-30 njalo ngosuku udinga konke okudingayo. Uma izinga lakho lokuzivocavola liphakeme futhi ufuna ukuligcina ngaleyo ndlela, kuzodingeka ulungise isikhathi sakho sokuzivocavoca, uthayiphe nokuqina ngendlela efanele.
Uzoqala ukuqedwa (ukulahlekelwa ukuqina) cishe amasonto amabili uma uyeka ukuzivocavoca ngokuphelele. Uma usulahlekile, kuthatha izikhathi eziphindwe kathathu ukuphindaphinda njengoba kwadingeka "ukuvimbela."
Gcina Ukuzivocavoca Nge-Exercise Esheshayo, Ephezulu Yokuzivocavoca
Uma udinga ukunciphisa isikhathi sakho sokuqeqesha amasonto ambalwa, ungakhathazeki, uzobuyela ezingeni lakho lokuzivocavoca kwamanje ngokushesha uma isimiso sakho sibuyela esimweni esijwayelekile. Vele ungayeki ukuzivocavoca ngokuphelele.
Ucwaningo luye lwabonisa ukuthi ungakwazi ukuvimbela ukunciphisa ukuqina komzimba kwaze kwaba amasonto amathathu ngokumane usebenzise ukuzivocavoca okuphakeme (amaphesenti angama-70-75 wezinga eliphezulu lenhliziyo) okungenani ezinsukwini ezimbili ngesonto.
Izindlela Ezinhle Zokugcina Ukufaneleka Ngesikhathi Sokuphumula
- Okungenani, yenza amazinga amabili aphezulu, izinga eliphezulu, imizuzu engama-30 yokuqeqesha isonto ngalinye kuze kube amasonto amathathu futhi kufanele ukwazi ukugcina izinga lakho lokuzivocavoca uze uqale kabusha uhlelo lwakho olujwayelekile.
- Engeza iseshini yokuqeqesha iSprint yesi-30 kabili ngesonto.
- Engeza Izindlela Zokuqeqesha Zokunciphisa izikhathi ezimbili ngesonto.
- Engeza noma yikuphi ukusebenza okufushane, okunamandla kakhulu ukuze ushise amakholori amaningi ngesikhathi esingaphansi.
- Sebenzisa izinsuku lapho ungeke ukwazi ukuzivocavoca ukuphumula nokubuyisela . Gcina izinsuku eziphakeme kakhulu ezinsukwini ezimbili kuya kwezingu-4 ukuze uthole inzuzo enkulu futhi uvumela isikhathi esiningi sokuphumula, okubalulekile uma wenza umsebenzi wokuqina okukhulu.
- Ungayeki ukuzivocavoca okungaphezu kwamasonto amathathu noma uzobona ukwehla okuphelele emzimbeni okuzokwenza umzamo wokuthola kabusha.
Indlela Yokugcina Umzila Wokuzivocavoca Ngesikhathi Sokuphumula Neholide
- Ukuzivocavoca ekuseni futhi kungenzeka kakhulu ukukwenza!
- Sebenzisa isimiso se-SMART bese ubeka imigomo yangempela yokusebenza kwakho nesisusa sakho.
- Ukuhlola isimiso bese ubeka ekhalendeni lakho.
- Buza umndeni wakho noma abangani ukuthi basekele.
- Yenza umsebenzi wokuzenzela umndeni.
- Sebenzisa amathiphu afanayo abaqalayo abasebenzisa ukuqala nokufaka ngokuzivocavoca .
- Ukuzivocavoca ekhaya noma ehhotela nge " Ayikho Imishini, Umzimba Wezinsizakalo Zokugqoka " ukugcina isikhathi sokuhamba.
- Buyekeza ama- Top 10 Fitness Equipment Ideas for Travelers
- Gcina isimo sengqondo sokulinganisela futhi ujabulele izinhlobo ezihlukahlukene zokusebenza.
- Sebenzisa isikhathi sokuphumula, ukuwela isitimela noma njengendlela yokulwa nokunciphisa .
Umthombo
I-Mujika Mina, Padilla S. I-Cardiorespiratory ne-metabolic izici zokuvimbela abantu. I-Med Sci Sports Exerc. 2001 Mar; 33 (3): 413-21. Buyekeza.
Lemmer, JT, et al. Impendulo yobudala nobulili ekuqeqesheni amandla nokuvimbela, Imithi kanye neSayensi Yezemidlalo Nokuzivocavoca, 32 (8): 1505-1512, Agasti 2000.
I-Burgomaster KA, iCermak NM, i-Phillips SM, uBenton CR, uBonen A, iGibala MJ. Ukusabela okuxubile kwamaprotheni okuthutha ama-metabolite emisipha yomzimba emva kokuqeqeshwa kwe-sprint nokuvinjelwa. Am J Physiol Regul Integr Comp Comp Physiol. 2007 Feb 15;
I-Toraman NF., Isikhathi esifushane kanye nesikhathi eside sichitha: ingabe kukhona umehluko phakathi kwabantu abasha nabadala? I-Br J Sports Med. 2005 Aug; 39 (8): 561-4.