Ukuzivocavoca Okuhle Kokuqala Kokuqhathaniswa Kakhulu
Ukuqala isimiso somsebenzi omusha kunzima kuwo wonke umuntu, kodwa kungaba nzima nakakhulu uma ukhuluphele noma ukhuluphele kakhulu. Izinhlobo ezingcono kakhulu zokuzivocavoca kubantu abakhulu kakhulu azikhona ngaso sonke isikhathi esikhwameni sakho sokuzivocavoca noma sokuzivocavoca, futhi ukuhlanganisa uhlelo ngokwakho kungaba kokubili kungakhululekile futhi kudideke.
Kodwa uma unzima, ukuzivocavoca kubalulekile. Ukusebenza kuzokusiza ukuba ulahlekelwe isisindo, kungakusiza ukuba ushintshe indlela ozizwa ngayo , ukuthuthukisa isimo sakho sengqondo, nokuthuthukisa impilo yakho.
Ngakho uqala kanjani? Sebenzisa lo mhlahlandlela wokukhetha umsebenzi ongakujabulela. Bese uhlola isikhungo somphakathi wangakini, isibhedlela, isikhungo sezempilo, noma isikhungo somakhelwane ukuze uthole uhlelo lokuzivocavoca oluhambisana nezidingo zakho.
Kungani Ukuzivocavoca Uma Ukhuluphele Kakhulu?
Ungase ucabange ukuthi izinhlelo zokusebenza ezenzakalelayo kanye nezinhlelo zokuzikhandla ziwukuphela kwabantu abathintekayo ekufakeni isayizi encane yokugqoka noma i-jeans i-skinny. Kodwa ukuzivocavoca kunempilo kuwo wonke umuntu wonke ubukhulu futhi kunganikeza izinzuzo ezikhethekile kulabo abakhuluphele kakhulu noma abakhuluphele kakhulu. Uma ungaqiniseki ukuthi yisiphi isigaba ongena kuso, ungasebenzisa i-BMI wokubala njengalezansi ukuze uthole.
Ukuthatha isisindo esiningi ngokweqile kukubeka engozini ephakeme yezifo ezithile, kuhlanganise nokucindezeleka kwegazi, isifo senhliziyo, isifo sikashukela, ukuphefumula kokulala nokucindezeleka. Uhlelo lokuzivocavoca ngokulinganisela lungakusiza ukunciphisa ingozi yezifo. Ukulahlekelwa isisindo, okungenzeka ngenxa yomzimba, kungasiza ekunciphiseni ingozi yezifo.
Kodwa okubaluleke kakhulu, ukuzivocavoca kungathuthukisa indlela umzimba wakho osebenza ngayo usuku lonke. Uma umzimba wakho uzizwa ungcono uma uhamba ngemisebenzi yansuku zonke, isimo sakho sengqondo kanye nezinga lakho lokuzethemba cishe kuzothola amandla.
Amathiphu Wokuqala Umzila Wokusebenza Uma Ukhululekile
Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, qiniseka ukuthi unempilo ngokwanele yokusebenza ngokomzimba.
Vakashela umhlinzeki wakho wokunakekelwa kwezempilo bese ubuza imibuzo esemqoka mayelana nokulinganiselwa noma ukuguqulwa okungase kusebenze kuwe. Uma ukhona noma yimiphi imithi (ikakhulukazi imishanguzo yegazi), cela udokotela wakho uma udinga ukulandela noma yiziphi izinqubo ezikhethekile zokuqapha ukuzivocavoca kwakho.
Kumele futhi uhlomele kahle ukuze izikhathi zakho zokuzivocavoca zikhululekile. Kunezinkampani ezenza isembatho sokuqeqesha ikakhulukazi emzimbeni amakhulu. Ungathengisa ku-intanethi ezitolo njenge-ABigAttitude.com noma uthole umdayisi endaweni yakho ethwala usayizi osebenzayo nosayizi .
Okokugcina, kufanele futhi uqiniseke ukuthi unezicathulo ezifanele. Vakashela isitolo sesitolo sezinyawo lapho ukhona khona ochwepheshe bokuhamba noma wezinqunu okuzophakamisa amagama amaningana futhi akuvumele ukuthi uthathe abambalwa ngaphandle kwe-test drive. Iningi labachwepheshe batusa izicathulo ngokusekelwa okunye futhi ukuxhaswa kwabasebenzisa umzimba abayinkimbinkimbi.
Ukusebenza Okuhle Kwabaningi Abadala
Lezi zinhlelo zifanelekile kakhulu kubantu abakhulu abasebenzisa. Bona ukuthi yini okuthakazelisayo bese usebenzisa amathiphu ukuze uqalise endleleni eya kumuntu ohamba phambili, ufanelekile.
1) Ukuhamba
Lokhu kubonakala sengathi kuyisinqumo esicacile, kodwa kunesizathu sokuthi uhamba phezulu phezulu ohlwini lomsebenzi owenza kahle cishe wonke umuntu.
Ukuhamba kudinga imishini encane kakhulu futhi kungenziwa cishe yonke indawo. Ukuhamba kunomthelela ophansi , kuthuthukisa amandla nokuhamba emzimbeni ophansi, futhi kungaba lula, ukulinganisela, noma ukuqina ngokuya ngohlelo lwakho oluthile.
Gcina engqondweni, noma kunjalo, ukuthi ukuhamba akuwona wonke umuntu. Uma uzwa ubuhlungu, ubuyele, noma ubuhlungu obukhulu, khuluma nomhlinzeki wakho wezempilo. Ungakwazi ukusebenza nomthandi wezokwelapha noma uchwepheshe wokuzivocavoca ukuxazulula inkinga noma ufunde isimiso esingcono sokufaneleka.
Amathiphu ozoqala uhlelo lokuhamba uma ukhuluphele kakhulu: Uma usuvele umusha wokuzivocavoca, qala ngokuhamba imizuzu engu-10 noma engu-15 ngosuku ngalunye .
Yengeza kancane kancane isikhathi ukuze usebenze esimisweni esisodwa semaminithi angu-30 ephelele.
Ungakhathazeki ngejubane noma ijubane ekuqaleni. Yenza umgomo wakho uvumelane. Njengoba izinga lakho lokuzivocavoca landa, bheka uma ungaqala ukwandisa isivinini nokuqina komsebenzi wakho. Abacwaningi bathole ukuthi ukulinganisela okulinganiselwe kungafinyelelwa ngokufinyelela esiteji esingu-100 ngomzuzu wamaminithi, noma izinyathelo ezingu-3,000 kumaminithi angu-30. Ungakhetha ukutshala imali kumsebenzi wokuqapha , kepha i- pedometer engabizi izobala izinyathelo nawe.
2) Ukugijima kwe-Aqua
Imisebenzi yamanzi ifaneleka ngokukhethekile kubantu abanamajoyini okubuhlungu noma ubunzima bokuhamba, kodwa ukubhukuda kubhekwe kakhulu kubantu abaningi namakilasi aerobics amanzi akutholakali ngaso sonke isikhathi. Okunye okunye okukhona ukugijima kwamanzi .
Ukugijima kwe-Aqua kuvele nje kugijima emanzini ngosizo lomkhonto we-buoyancy. Uthola zonke izinzuzo zokugijima noma ukuhamba ngaphandle komthelela. Ungakwazi ukuthola ibhande elinomsoco echibini lapho ugibela khona noma ungathenga eyodwa ku-intanethi, bese ufika ekugcineni okujulile kwechibi bese uqala ukugijima.
Amathiphu okuqala uhlelo lokugijima kwamanzi: Izinyawo zakho akufanele zithinte phansi phansi echibini uma u-aqua jog. Lokhu kungase kubonakale kungenasi-intuitive, kodwa uya phambili emgwaqeni wakho kuphela ngokuhambisa imilenze yakho emanzini.
Kuthatha umzamo ongaphezu kwalokho ongacabanga ngakho, ngakho-ke qala kancane futhi ukwandise ngesikhathi sokuzivocavoca kwakho lapho uqala ukuzizwa ufanelekile. Uma ungakhululekile ekupheleni okujulile, qala endaweni engajulile bese kancane kancane ungena emanzini ajulile njengoba izinga lakho lokududuza landa.
3) Amakilasi Wokuzivocavoca Iqembu
Enye yezindlela ezinhle kakhulu zokunamathela ohlelweni lokuzivocavoca ukuthuthukisa uhlelo lokusekela umphakathi. Amakilasi okuqeqesha amaqembu ayindawo ephelele yokuthola abangane, kodwa uzofuna ukuqinisekisa ukuthi uthola iklasi elihlangabezana nezidingo zakho.
Ngaphambi kokuba utshale imali, qala kuqala isigaba ngokubukela kuqala. Khumbula ukuthi kuthatha isikhathi esiningi sokusebenzisa ngokweqile ukuhamba ngezinyathelo ezithile, ngakho-ke hlola ukuze ubone ukuthi ijubane lekilasi liyashesha kakhulu. Futhi, bukela ukuthi umfundisi ukhuluma kanjani ngokufundwa. Uthisha omuhle uzonikeza isixwayiso esiningi esandulela ukushintshwa kokuhamba noma ukuqondiswa.
Amathiphu ukuqala isigaba sokuzivocavoca: Nikelani umfundisi ekuvakasheni kwakho kokuqala. Zethule futhi uchaze ukuthi uqala uhlelo olusha lokuzivocavoca. Ngokuxhuma naye, uthumela umyalezo wokuthi uvulekele impendulo nesikhuthazo. Umfundisi kufanele anikeze isiqondiso esengeziwe nokuguqulwa ukuze uqinisekise ukuthi ukhululekile ekilasini.
Uma ungazizwa sengathi ulungele isigaba seqembu, cabangela ukutshalwa kwezimali kuDVD noma izinsizakalo zokusakaza inthanethi ukuze ukwazi ukuzivocavoca ekhaya. Kunezinhlelo ezifana ne-HeavyWeight Yoga ne-Abby Lentz ezenzelwe ngqo imizimba emikhulu noma abantu abanokulinganiselwa kokunyakaza. Ukusebenza kwewebhu okuningi kunemiphakathi ye-intanethi lapho ungacela imibuzo noma uthole ukwesekwa. Ezinye iziphakamiso zamavidiyo aku-intanethi zihlanganisa:
- I-Yoga yamaBhodi Ojikelezayo
- DoYogaWithMe.com
4) Ukuqeqesha Amandla
Kunezizathu eziningi ezinhle zokuqala uhlelo lokuqeqesha amandla . Kodwa ngenxa yokuzivocavoca ngokweqile, kunezinzuzo ezikhethekile.
Ukuqeqeshwa kwamandla kungalungisa izinkinga zangasese ezingase ziphakame ngokuthatha isisindo esengeziwe. Ukuqeqeshwa kwamandla nakho kungandisa ukwanda kokuhamba kuzo zonke izingxenye zakho. Okokugcina, uma wenza imisipha, uthuthukisa umzimba wakho lapho umzimba wakho uphumule.
Ungaqala ukuphakamisa izisindo ekhaya , kodwa lokhu yisibonelo esisodwa lapho ujoyina i-gym noma ukuqasha umqeqeshi kungasiza kakhulu. Ungasebenzisa iseshini esisodwa nomqeqeshi womuntu siqu (kungakhathaliseki ukuthi uyimfihlo yendlu yakho noma ekliniki yezempilo yangakini) ukuze ufunde umzimba olula ukuze uqalise futhi ubonise izinkomba zamasu ezizokusiza ukuthi ugcine ifomu lakho lihle kahle. Ungasebenzisa futhi ukuqeqeshwa komuntu siqu ku-intanethi ukuze ufinyelele kumqeqeshi oqinisekisiwe ongakuqondisa ngendlela ejwayelekile.
Amathiphu okuqala uhlelo lokuqeqesha amandla: Uma ujoyina i-gym, ungathola ukuthi imishini ethile yokuqeqeshwa kwamandla ayenzelwe ukuhambisa umzimba omkhulu. Amabhentshi wezinyosi ngokuvamile alula kakhulu ukuba angenele umzimba omkhulu futhi akhuphuke futhi aphule phansi ukuze asebenzise umzimba womzimba kungaba nzima uma ukhuluphele.
Ngisho noma ungaqashi umqeqeshi, izisebenzi zokuzivocavoca kufanele zikwazi ukukubonisa indlela yokulungisa imishini noma ukusebenzisa ezinye izivivinyo ukuze usebenze iqembu ngalinye lezinsimba. Khumbula ukuqala kancane futhi ungenzi ngokushesha kakhulu. Ukubambisana yingxenye ebaluleke kakhulu ohlelweni lwakho olusha lokuzivocavoca, ngakho into engalungile ongayenza ukuwuqeda ngosuku lwakho lokuqala ukuze udlule isonto.
5) I-Recumbent Bike, Umqeqeshi we-Cross, noma i-Portable Peddler
Ukuhamba ngebhayisikili kuyindlela enhle yokushisa ama-khalori anomthelela omncane kumalungu akho. Ibhayisikili elihamba phambili liwukuzikhethela okuhle uma unenkinga yangemva, izinkinga ezihlangene, noma nje udinga ukwesekwa okwengeziwe. Kukhona nabaqeqeshane abahamba phambili abahamba phambili emakethe, okunikeza ukuhlukahluka okuningi uma uthola ukukhwabanisa okukrakra. Umshini ufana ne-stepper futhi ikuvumela ukuthi usebenze umzimba womzimba osezingeni eliphezulu nangaphansi ngokucindezeleka okuncane kumalungu akho.
Uma ungenalo igumbi noma isabelomali sebhayisikili noma umqeqeshi wesiphambano, cabanga ngomthengisi ophathekayo. Lawa madivaysi amancane amancane akuvumela ukuba uhambe uma uhlezi edeskini noma esihlalweni esithambile.
Amathiphu okuqala uhlelo lwebhayisikili: Qala kancane futhi wenze ukuvumelana kwakho umgomo. Zama ukuhamba ngezinyanga ezinhlanu, bese uphumula. Phindela futhi imizuzu emihlanu, bese uphinde uphumule. Khulisa kancane kancane isikhathi sokuhamba kwakho bese unciphisa isikhathi sokuphumula. Phuma ngesithuthuthu njengoba kudingeka ukululaza amalunga akho uphinde ukhululeke esikhwameni.
6) Ukuzivocavoca kwe-Tai Chi / Mind-Body
Ukuzivocavoca umzimba komzimba kuyafinyeleleka kakhulu emphakathini jikelele. I-Yoga, ukuzindla okuhamba phambili, namakilasi e-Qigong kulula ukuthola, kepha ngezinye izikhathi kunzima kakhulu ekusebenzeni umzimba ngokweqile. Ama-postage amaningi e-yoga ehambisana nokulinganisela, isibonelo, kunzima kubantu abakhuluphele ngoba banendawo ehlukile yokudonsela phansi.
I-Tai Chi isebenzisa uchungechunge lwezinyathelo ezigelezayo ukwandisa uhla lokunyakaza emajoyini bese kufaka ukuma okulinganisela (okujwayelekile) ukuma okulinganisela. I-Tai Chi iphinde ihlanganise izinto ezizindla ezisiza ukunciphisa ukucindezeleka futhi ngiphakamisa ukulala kwakho ukuze ulahlekelwe isisindo .
Amathiphu okuQala i-Tai Chi: Njenganoma yiliphi iklasi yokuzivocavoca yeqembu, kufanele uhlole kuqala uhlelo ngaphambi kokuba ubeke imali. Buza umfundisi uma isipiliyoni sangaphambilini sidingeka futhi yiziphi izindawo zokuhlala ezingenziwa ukuze kwenziwe umzimba omusha. Futhi, cela mayelana nendawo. Amanye amakilasi e-Tai Chi ayenzeka emapaki angaphandle noma imvelo igcina. Uzofuna ukuqinisekisa ukuthi ukhululekile ukuzivocavoca esimweni somphakathi ngaphambi kokutshala.
Izwi elivela
Khumbula ukuthi uhlobo lokuzivocavoca oyikhethayo alubaluleki kangcono kunalokho okwenzayo. Ungesabi ukuzama konke kulolu hlu ukuze uthole umsebenzi owuthandayo. Futhi zinike isikweletu ngokunamathela kuhlelo lwakho! Gcina iphephandaba ukulandelela inqubekelaphambili yakho futhi uqiniseke ukuthi ungangena nodokotela wakho uma unenkinga yokugcina umsebenzi noma uma kuvela ezinye izimpawu.
> Imithombo:
> I-American College of Sports Medicine. Ukukhuluphala nokuzivocavoca. 2016.