Uma kuziwa ngezizathu zokuphuma emisebenzini engajabulisayo, "Anginaso isikhathi" ngenye yezintandokazi zami. Dinner noninazala? Asikho isikhathi! Uhambo oluya kubahlanzi abomile? Uyangishaya nale schedule? Kuyini okuhle ukuthi akukho muntu ongabuza ngokukhululekile ukuthi unomatasa kangakanani, futhi uma kuziwa ekuphumeni kokuzivocavoca, ingabe kunesizathu esingcono kakhulu lapho?
Akusho ngokusho kwabantu abacaphuna ukungabi nesikhathi esinye sezizathu abangayisebenzisi. Kodwa ingabe siyaswela ngempela isikhathi noma ingabe siyisizathu nje?
Ngakanani Kwanele ?
Ukuqala uhlelo lokuzivocavoca kusho ukuhlela kabusha isimiso sakho ukuze uvumele isikhathi, kepha akudingi isikhathi esiningi. Abacwaningi bayazi ukuthi ukuvota okusheshayo kokuzivocavoca kungaba nje okuphumelelayo ekulahlekelweni kwesisindo kanye nempilo njengoba sekusebenza isikhathi eside nokuthi abantu abaningi bakuthola kulula ukunamathela ekusebenzeni okufishane. Ucwaningo oluthile, abacwaningi baqhathanisa amaqembu amabili okuzivocavoca, labo ababenomsebenzi omfushane wokuzivocavoca (imisebenzi eminingi yemizuzu eyishumi) nalabo ababenze isikhathi eside (imizuzu engu-20-40 yokuzivocavoca okuqhubekayo). Nakhu abakutholile mayelana nokusebenzisa okufushane okuphelile:
- Bakwazi ukunamathela ekusebenzeni kwabo ngokuphindaphindiwe
- Basebenzisa izinsuku ezingaphezu kwesonto kuneqembu elide
- Baqoqa isikhathi esiningi sokuzivocavoca ngesonto ngalinye kuneqembu elide
- Balahlekelwa isisindo esikhulu, isilinganiso sama-19 lbs kuya ku-14 lbs eqenjini elide
Olunye ucwaningo luye lwathola ukuthi iziqu ezincane zokuzivocavoca zingasiza futhi ukwehlisa i-cholesterol nokunciphisa ingozi yesifo senhliziyo, ngendlela efanayo yokuzivocavoca isikhathi eside. Ukwazi ukuthi ungase uqede ukusebenza kwakho emaminithini amaminithi amaminithi angu-10, ingabe ukungabi nalesi sikhathi sokungabi nesikhathi kuqale ukulahlekelwa umqondo wayo?
Kuphela uma uhlola kancane kancane ukuthola ukuthi kungani kunzima ukunamathela ohlelweni lwakho lokuzivocavoca .
Ukufika ephansi kwezinto
Iphuma, uma ufuna ukushintsha isimiso sakho ukuze usebenze ngokuzivocavoca, kufanele ukhuthazwe ukukwenza. Abantu abaqeqeshayo abanaso isikhathi esiningi kunawe, bavele banquma ukuthi lokho abaphuma ekuzivocavoca kuzuzisa ngaphezu kwanoma yini enye abangayenza ngaleso sikhathi (ukulala, ukudla kwasemini nabangani, imisebenzi, njll).
Cabanga ngakho. Uma othile ebizile futhi enikezela ukukhululeka kwamahhala, kodwa kuphela ehoreni elilandelayo, ngabe unzima kangakanani ukusebenza ukuze usule lelo hora lesikhathi? Uma uthanda ama-massages wamahhala, uzobe usebenza kanzima ukushintsha isimiso sakho, njengokuthi uthola isikhathi sezinye izinto ezifana nokuqashwa kukadokotela, ukusebenza isikhathi eside, ubukele i-TV, ukudlala imidlalo yekhompyutha noma izigijimi ezihambayo.
Ukuzivocavoca nje kufana nanoma yini enye kodwa, ngaphandle uma kungcono kuwe, awusoze wenza isikhathi saso. Ngingakunika izizathu eziyikhulu zokuthi kungani ukuzivocavoca kufanele kubaluleke kuwe, kodwa nguwe okufanele anqume ukuthi kubaluleke kangakanani kuwe. Futhi uma kungenjalo, ngani?
Ukuqonda ukuthi kungani ukwenza okwenzayo (noma ungenzi) yindlela kuphela yokushintsha izinto zibe ngcono.
- Yamukela iqiniso - Ingabe unalo ngempela isikhathi sokuzivocavoca ukuthi kukhona yini isizathu esithile sokuthi awufanelekile ekusebenzeni? Qala ngokuhlola umbono wakho ekuzivocavoca kanye nezizathu ongenzi ngazo. Ingabe ukwesaba ukwehluleka ? Noma mhlawumbe awukwazi ukuthi ungaqala kuphi .
- Zibuze: Uma ngizibophezela ekuzivocavoca, ngingayifaka kanjani? Hlala phansi nesimiso sakho bese ubona ukuthi ufika kuphi, uzikhumbuze ukuthi awukwenzi lutho kunoma yini okwamanje. Mhlawumbe ungasukuma amaminithi angu-15 ekuqaleni kokusebenza kwamandla noma usebenzise ingxenye yehora lakho lesidlo sakusihlwa ukuze uthathe ukuhamba okusheshayo noma wenze umsebenzi wokuzivocavoca . Yenza uhlu lwazo zonke izikhathi ongayisebenzisa, kungakhathaliseki ukuthi ufushane kangakanani.
- Ngimiphi imizila engingayidinga ukuyishintsha ukuze ngiyisebenzise? Ngolwazi lwakho oludlule engqondweni, yini okufanele ushintshe uma usebenzisa leso sikhathi esengeziwe sokuzivocavoca? Isibonelo, ngokuzivocavoca ekuseni, kuzodingeka uqoqe izingubo zakho zokuzivocavoca ubusuku obuphambili bese uvuka ngaphambi kokujwayelekile. Hamba ngesinyathelo ngasinye engqondweni yakho noma, kangcono, kodwa sebenzisa usuku olulodwa ukubona ukuthi yini okuzoshintsha uma wenza lokhu njalo.
- Luhlobo luni lokuzivocavoca olungathandekayo kimi? Uma ubuzovuka ekuseni futhi usebenzise okokuqala, yini eyozwakala kahle kuwe? Ukuhamba ngaphandle? Yoga umzimba? Umsebenzi wokujikeleza ? Yenza uhlu lwemisebenzi oyithandayo futhi uzicabange uyenza leyo misebenzi njalo.
- Ngabe ngihlobo luni lwesimiso sokuzivocavoca engingahlala ngaso manje? Uma kwakufanele uhlele ukuvivinya umzimba kuleli sonto, yini engangena kuyo ngokuphila kwakho okwamanje? Ukuhamba ngamaminithi angu-15 ngaphambi kokudla kwasekuseni nehora lesikhathi sekuseni? Ukugijima okusheshayo nenja emva komsebenzi noma ividiyo yokuzivocavoca ngaphambi kokudla? Zingaki izinsuku zokuzivocavoca ongathanda ukuzenza kuzo? Khumbula ukuthi ungayisebenzisa kangaki izinsuku futhi ugxile ezinsukwini ezimbalwa ozisebenzisayo.
- Ukuzivocavoca, Ukuzivocavoca, Ukuzijwayeza - Ukusebenzisa lonke ulwazi oluqoqile, setha isimiso somsebenzi wokuzivocavoca futhi uzinikele ekusebenzeni, uthi, amaviki amabili. Bese uphinde uhlole futhi ubone ukuthi wenzani. Ingabe ukusebenza kwakho kufana kahle nemigomo yakho yamanje? Ingabe isebenza noma udinga ukwenza izinguquko? Ukuzivocavoca ukuthi unquma kanjani ukuthi yini ezosebenza futhi okungeke kwenzeke.
Ngokuvamile, sikhathazeka kakhulu ngokuthola isilinganiso esiphelele sokuzivocavoca lapho sigcina singatholi ukuvivinya umzimba nhlobo. Kunzima ukuvumela ukuthi umqondo wokuthi ukusebenza okude isikhathi eside, ama-sweaty yiwona kuphela 'abala,' kodwa ezweni elisha esihlala kulo, kufanele senze izinguquko ezithile endleleni esiphila ngayo. Ukwenza isikhathi sokuzivocavoca, ngisho noma kungamaminithi angu-5 kuya kwangu-10 kuphela, isinyathelo sakho sokuqala sokwenza ingxenye engapheli yempilo yakho.
Uma ukhetha ukusebenza okufishane, ungase uzibuze ukuthi ungathola yini ngempela umsebenzi wokusebenza uma unemizuzu engu-10 kuphela. Konke kuxhomeke kulokho okwenzayo nokuthi usebenza kanzima kangakanani. Uma wenza okusheshayo ukusebenza, ufuna ukugxila ekutheni usebenze kanzima kunokuba uvame ukukwenza. Lokho kusho ku- Scretion Exertion Scale of 1-10, zama ukugcina amandla akho azungeze 7-9 kuwo wonke umsebenzi. Kungaba lukhuni, kodwa wenza nje imizuzu engu-10 kuphela.
Ukusebenza kwe-Cardio
Uma uhlela ukusebenza kwakho, uzodinga okungenani imizuzu emibili yakho yemizuzu engu-10 ukufaka ukuzivocavoca kwe-cardio. Noma yimuphi umsebenzi uzosebenza uma nje usebenza kanzima kuwo. Kodwa, kunezinye izinto ezilukhuni kunabanye futhi zikuvumele ukuthi uthole isilinganiso senhliziyo yakho ngokushesha, yilokho okufunayo ngokusebenza okufutshane. Ezinye imibono zihlanganisa:
- Ukugijima
- Ukuhamba ngokushesha ngangokunokwenzeka
- Qalisa izinyathelo
- Ukuphakama okukhulu kuhamba njengama-jack jumping, ama-squat hops, ama-step jump, i-kickboxing, i-jumping rope, ukudansa okunamandla
- Ukuhamba ngebhayisikili ngezivinini zombili kanye nokumelana okukhulu
- Noma imuphi umshini we-cardio ejimini lokuzivocavoca - sebenzisa izinga eliphezulu (ijubane, ukuphikisa kanye / noma ukwehlisa) imizuzu engu-10
Ukusebenza kokuQinisa amandla
Ukuqeqeshwa kwamandla kungenye imisebenzi ofuna ukuyifaka ekusebenzeni kwakho okufutshane. Ngakho-ke, uma unezinhlelo ezintathu zeminithi ehlelwe, ungasebenzisa ezimbili ze-cardio kanye neyodwa ukuze uthole amandla noma ungaxuba futhi ufanisane kuye ngokuthi yini okwenzayo yonke isonto.
Ukuzuza kakhulu ekuqeqeshweni kwamandla akho, ungase ufune ukulandela isimiso sesifunda lapho ukhetha ukuqeqeshwa kuka-10 futhi wenze ngamunye ngomzuzu (noma ukukhathala, noma yikuphi okuza kuqala). Ufuna nokukhetha ukuzivocavoca okubandakanya amaqembu angaphezu kwesisodwa ngesikhathi sokugcina amandla. Isibonelo sesifunda samandla singase sibe:
- Izikwele
- Ukuhamba ngamaphaphu
- Amapayipi angaphakathi
- Izikwele ezinomlenze uphakamisa
- Ukujima
- Bent phezu kwemigqa
- Umshini wokucindezela
- Yamukela ukungena
- Amapendlela we-Barbell bicep
- I-Crunches ebhola
Isampula Sample
Ngenkathi ungasetha isimiso sakho nganoma iyiphi indlela oyithandayo, ngezinye izikhathi kusiza ukuba nomqondo wokuthi uzoqala kuphi. Ngezansi nje isibonelo esisodwa sokuthi ungabandakanya kanjani imizuzu eyi-10 yokuzivocavoca ngosuku lwakho:
Usuku 1: Ukusebenza kwe-cardio emaminithi angu-10
Usuku 2: Ukusebenza kwamandla amaminithi amabili-amathathu
Usuku lwesi-3: Ukusebenza kwe-cardio emaminithi angu-10
Usuku 4: Ukuphumula
Usuku lwesi-5: Imizuzu emibili yokusebenza kwe-cardio, amandla amaminithi angu-10
Usuku lwesi-6: Ukusebenza kwamandla amaminithi angu-10, eyodwa yemoto engama-10
> Imithombo:
> Atlena >, TS, JL Michaelson, Ibhola le-SD, noTr Thomas. Imihlangano Engabodwa Yokuzivocavoca Okuqhubekayo Nokuqhubekayo nePopemia Postprandial. I-Med. Sci. I-Sports Exerc., Vol. 36, No. 8, iphe. 1364-1371, 2004.
> JJicicic JM, i-Wing RR, i-Butler BA, uRobertson RJ. "Ukuchaza ukuzivocavoca ngezibhamu ezincane eziningana ngokuphambene nokuqhuma okuqhubekayo: imiphumela yokunamathela, ukuqina komzimba, nokwehla kwesisindo kubesifazane abakhuluphele ngokweqile." I-Int J Obes Relat Metab Disord. 1995 Dec; 19 (12): 893-901.