Ukuhamba ukulahlekelwa isisindo kusebenza kahle, kulula futhi kumzimba wakho. Kodwa uma ufuna ukunciphisa ngokushesha , kufanele usebenzise isikhathi sokuhamba ngesisindo. Uhlelo oluhamba ngezinyawo luyakwazi ukwandisa ikhalori yakho kanye namafutha okushisa ngaphandle kokufaka ukucindezeleka okukhulu noma ubunzima emzimbeni wakho.
Kuyini Ukunciphisa Ukuhamba?
Uhlelo lokuhamba kwesisindo sokulahlekelwa isisindo lufana naso sonke isinye isimiso sokuhamba sokulahlekelwa isisindo kodwa sisebenzisa ngokunenzuzo ukuhamba okusheshayo kokuhamba ngokushesha ukusiza ukushisa amafutha amaningi .
Isikhathi ngasinye siphelelwe yisikhathi kangangokuthi aside kakhulu futhi ngeke uphele amandla. Ukulandela ukuhamba okusheshayo kokuhamba okusheshayo kuwukubuyiselwa okuncane ukuze ukwazi ukubamba umoya bese uphila. Ukuhamba ukuhamba ngenye yezindlela ezingcono kakhulu zokuthuthukisa izinga lakho lokuzivocavoca , ukushisa ama-calories amaningi, ngisho nokushintshela ohlelweni lokugijima noma olugijima.
Indlela Yokusetha I-Interval Ukuhamba Ukulahlekelwa Isisindo
Ngaphambi kokuba uqale uhlelo lokuzivocavoca kubalulekile ukuhlola nodokotela wakho ukuze uqiniseke ukuthi unempilo ngokwanele yokuzivocavoca ngamandla. Khona-ke kufanele uqiniseke ukuthi uhlome kahle izicathulo ezinhle nokuhamba ngesitophuwashi . Abaculi abaningi bokuzikhandla kanye nabaqaphi bomsebenzi banesici sokubuka ongasisebenzisa ukuze usebenzise isikhathi sakho. Ungasebenzisa futhi noma yikuphi ukubuka kwezemidlalo ngesandla sesibili noma ngisho nomdlali wakho we-mp3 uma une-timer.
Okulandelayo, uzofuna ukusetha izikhathi . Qala yonke imithwalo yokuzivocavoca nge-5 minute efudumele-up.
Ngesikhathi sokufudumala, qala ngokuhamba okulula futhi kancane kancane usebenze ngendlela yakho kuze kufike ekuhambeni okulinganiselwe. Uma uqapha izinyathelo zakho ngomzuzu, ijubane elilinganiselwe lingaba cishe izinyathelo ezingu-100 ngomzuzu. Kodwa ungasebenzisa nokusebenza okubonakalayo njengesiqondiso sakho . Uma uhamba ngezinga elilinganiselayo kufanele uphefumule ngokujulile kodwa ngokunethezeka.
Ngemuva kokufudumala, qala isizini sakho sokuqala. Uma usanda kulesi sitayela sokuzivocavoca, qala ngesikhathi esifushane sama-30. Phakathi nalokhu kuqhuma, kufanele ukhulise umkhawulo wakho bese uthatha ijubane lakho. Ukuphefumula kwakho kuzoba nokujula nakakhulu. Ngemuva kwemizuzwana engu-30, buyela ekuhambeni kwakho okulinganiselayo kwemizuzu engu-2 nemizuzwana engu-30. Usanda kuqeda isethi sakho sokuqala esinqunyiwe!
Phinda isethi yokuvala (imizuzwana engu-30 yokuqhuma okusheshayo okulandelwa imizuzu emibili kanye nemizuzwana engu-30 yezinga elilinganiselwe) izikhathi ezine ezingaphezu kwezinethi eziyisihlanu zokuvala. Qedela ukusebenza ngokuphumula okuphansi kwamaminithi angu-5.
Uhlelo oluhamba phambili lokuhamba ngezinyathelo zokuhamba kwesisindo
Njengoba izinga lakho lokuzivocavoca lithuthukisa, ungenza uhlelo lwakho lokuhamba kwesikhathi luhamba phambili. Kunezindlela ezine ezilula zokwengeza inselele.
- Nciphisa isikhathi sokuphumula. Ngemuva kokuphela kwe-30-second break, zinike isikhathi esincane sokuthola. Vele uqiniseke ukuthi ugcina ijubane elilinganisako ngesikhathi sokutakula.
- Linganisa ukuqhuma kwesikhashana. Yenza isikhathi ngasinye siphume isikhathi eside. Zama isikhashana semizuzu engu-40, isikhashana se-50-seconds noma isikhawu se-60-seconds ukushisa amafutha amaningi ngenkathi uhamba.
- Engeza amagquma . Ungenza isikhashana ukuhamba entabeni ukuze wenze kube nzima. Sebenzisa i-hill elilodwa, elifushane futhi uhambe ngezinyawo ngesikhathi uqhuma futhi uhambe phansi ukuze ululame noma wenze konke okuhambayo ekusebenzeni ukuhamba.
- Engeza ijubane . Abanye abagijimi bafunda ukuqhuba ngokusebenzisa uhlelo olulula lokuhamba kwesikhathi. Kungani ungazami? Ngesikhathi sokuqhuma kwakho okusheshayo, jog kancane. Bese uyehla ekuhambeni okusheshayo ngenkathi uthola kabusha. Khulisa kancane kancane isikhathi osichitha ukugijima futhi wehle isikhathi osichitha uhamba. Ngokushesha uzobe ugijimela phakathi nokuqeqeshwa kwakho konke!
Mhlawumbe uzothola ukuthi uhlelo lwakho lokuhamba kwesikhathi luhamba ngezinyawo ngokusheshisa kunokuhamba okuhambayo okuhambayo. Ukubala ukuqhuma nokuphuluka komunye nomunye kusiza ukukhumbuza umzamo wokuzivocavoca kwakho. Kodwa khumbula ukuthi izinto eziguquguqukayo kakhulu uma ufuna ukulahlekelwa isisindo.
Ngakho kungakhathaliseki ukuthi yikuphi uhlelo lokuhamba olusebenzisa ukulahlekelwa isisindo, unamathele kuso ukuthola imiphumela yangempela.