Kunzima ngokwanele ukusebenzisa lonke unyaka, kodwa wengeze amaholide kulo mxube futhi abaningi bethu bathola umsebenzi wokuzivocavoca uba yinto encane ebaluleke kakhulu njengokwenza izinhlu zikhule isikhathi eside futhi eside.
Into yokugcina oyifunayo ukucindezeleka okuningi futhi, iningi lethu, ukuzama ukugcina ohlelweni lwethu lokuvota luvame lokho. Ngesikhathi esifanayo, ukuhlala ngentshiseko ngandlela-thile kuzokunika amandla, kuncishiswe ukucindezeleka kanye nokucindezeleka futhi, yebo, kusiza ukunciphisa amanye ama-kilojoule engeziwe ongase uwadle.
Ngakho-ke, uyithola kanjani lelo bhalansi? Lezi zeluleko ezisheshayo zizokusiza ukuthi uhlele phambili, uzilungiselele kunoma yisiphi isenzakalo futhi uhlinzekele ukusebenza ukuze sikusize uhlale usebenza kule nkathi yeholide.
Hlela phambili
Uma uhamba , ukuhlela phambili kungenza umehluko. Thatha isikhathi sokuthola ukuthi yini ongakhetha ngayo ukuthi usulungele noma yini. Imiqondo embalwa nje:
- Sesha ukuhamba, ukugijima noma imigwaqo epaki esiseduze
- Bheka ulwazi olwengeziwe mayelana nehhotela ohlala kulo futhi uthola ukuthi banekamelo lokuzivocavoca
- Uma uhlala nomndeni, cela ukuthi kukhona yini imishini yokufaneleka
- Uma lokho akuyona inketho, thola noma yikuphi ukuzulazula okuseduze bese ubuza ukuthi bavumela izivakashi ukuthi zisebenzise indawo yazo
- Khuluma nomndeni wakho kusengaphambili bese usikisela ukuhamba noma ukwenza okuthile okusebenzayo ndawonye
- Hlela ukusebenza okulula (bheka ngezansi) akudingi isikhala noma imishini enkulu. Uma uhamba noma unezivakashi, ungase ukwazi ukungena emgodini ophansi ngaphakathi ngaphandle kokuphazamisa noma ubani.
Zama ukuhlela isimiso sakho sokuzivocavoca kusengaphambili. Ngisho noma kufanele ushintshe (okungenzeka ukuthi uhamba lapho uhamba), usuvele uzibophezele ekuzivocavoca. Kulula ukunamathela lapho usuhlelile kunokuba ulifake kamuva.
Lungisa
Uma ungaqiniseki mayelana nesimiso sakho noma ngabe uzoba nesikhathi sokungena emsebenzini, clela isimo esibi kunazo zonke.
Lokho kungase kube ukuhlala esiteji sikamkhulu ngaphandle kwemishini kanye neminithi engu-10 noma engu-15 kuphela. Zama amathiphu okusheshayo wokucindezela ekusebenzeni ngisho nalapho unemizuzu yokugcina:
- Letha uhlelo lokuqeqeshwa nawe . Hlela isimiso somzuzu-10 ongenza kahle ekamelweni lakho. Isibonelo, ungakhetha izivivinyo ezingu-10 futhi wenze ngamunye ngomzuzu owodwa (ama-squats, amaphaphu, ama-pushups, ama-jack jump) noma uhlole ukusebenza kwamaholide ngezansi ukuthola enye imibono.
- Letha ukumelana amaqembu . Bahamba kahle futhi ungawasebenzisa ukuze usebenzise umzimba ngokushesha uma ubamba imizuzu embalwa.
- Uma une laptop, ulethe i-DVD yokuzivocavoca noma zama ukusabalalisa ukusebenza ku-intanethi njengalezo ezihlinzekwa ngokufunwaFitness.
- Uma izivakashi zihlala nawe, thutha imishini yakho (izinsimbi noma izibopho) ekamelweni lakho ukuze ukwazi ukungena emisebenzini ethile ebusuku noma ekuseni.
- Gqoka izicathulo zakho ezihambayo noma zokuhamba ngangokunokwenzeka. Ungathola ifasitini leminithi engu-20 lapho abantu belala noma ngaphambi kokudla ukudla okusheshayo noma ukugijima.
Ungase ufune ngisho ukumema amanye amalungu omndeni ukuhamba. Ngezinye izikhathi kukhona abanye abangathanda ukusebenzela, kodwa balindele omunye umuntu ukuba aqale kuqala.
Sebenzisa wonke amathuba
Ukuhlela nokulungiselela kuhle, kodwa ngisho nezinhlelo ezihle kakhulu zihlehlisiwe, ikakhulukazi phakathi namaholide.
Uma uthola ukuthi akukhona nje indlela yokungena emsebenzini, thola ukudala futhi uthole izindlela zokuhambisa umzimba wakho nganoma iyiphi indlela ongayenza:
- Hamba ngangokunokwenzeka. Thatha iziqephu ezengeziwe emakethe, sebenzisa izitebhisi, ukuzithandela ukuhamba inja.
- Uma ubhekene nezingane, setha umdlalo webhola, umaka noma ufihle futhi ufune.
- Ukunikela ukusiza ngemisebenzi yasendlini, iqhwa elikhazimulayo noma amaqabunga ama-raking.
- Uma wonke umuntu ehlezi nxazonke ebuka ibhola, fika phansi ukuze uthole amanye ama-situps noma ama-pushups. Uma lokho kuyinqaba kakhulu, zama izenzo ze-isometric - faka bese ubamba i-abs, i-glutes noma ngisho ucindezela izandla ukuze uhlanganyele esifubeni.
- Uma ungenayo imishini, thatha amanye amabhodlela amanzi noma izitsha zokupheka ukuze uthole ukunyuka okusheshayo kokucindezela noma ukucindezela okuphezulu . Kukhona okungcono kunanoma yini.
Ukusebenza kwamaholidi
Uma udinga imibono ethile yokuzivocavoca, lezi zinqubo zihlanganisa yonke into kusuka ku-cardio kuya ekuqeqeshweni wesifunda ukuze kusetshenziswe amandla ngaphandle kwemishini. Phrinta bese uwathatha nawe noma usebenzise nje kuphela ukuphefumulelwa ekudaleni kwakho ukusebenza.
- Ukuzivocavoca Okuphezulu Kwamzimba
- I-10-Minute Body Body Weight Circuit
- Akukho Umsebenzi Wokuhamba Wokusebenza
- I-10 Minute i-Cardio Blast
- I-Low Impact ye-Cardio Blast
- I-Fat Burning Circuit
- I-Circuit Power-Strength Circuit
- Ukunciphisa Ukuzivocavoca Amabandla
- Ukusebenza okwengeziwe
Into ebaluleke kakhulu ukubhekana namaqiniso futhi uhambe kalula. Awukho njalo ophethe isimiso sakho phakathi kwamaholide ukuze ukwazi ukwenza okusemandleni akho kuphela. Khumbuza ukuthi ungabuyela esimisweni sakho uma usubuyela ekhaya.