Amaphutha Wokubuyisela Ukuthunyelwa Komsebenzi Oku-1
Wenzani emva kokuzivocavoca? Uma ufana nami, uvame ukuya ekhaya uhlale embhedeni. Noma uma usebenzise ekuseni, ugeza, shintsha uphinde uqale ukuya emsebenzini. Ingabe lezo zenzo zizwakala zijwayele? Uma kunjalo, mhlawumbe kusho ukuthi wenza eyodwa noma ngaphezulu amaphutha okutakula okuthunyelwe ngemuva kokusebenza.
Umkhuba wokusebenza ngemuva kokusebenza kubalulekile ekuziphatheni okuhle. Futhi uma uzama ukunciphisa isisindo, umkhuba wakho wokuthunyelwa kokuthutha ungenza noma uphule impumelelo yohlelo lwakho. Ngakho-ke ukuze ngizuze futhi ngizuze abafundi bami, ngiyaphazamisa amaphutha amancane okutholwa ngemuva kokusebenza. Lezi yizinto esizikhohlwa ukuzenza - noma ukwenza okungalungile - ekugcineni ukwenza isimiso sethu sokuzivocavoca siphumelele kancane.
2 - Yidla (Njengobe awuzange usebenzise umzimba)
Ukudla kokudla okuthunyelwe kuyadingeka ukuze ugcine umzimba onempilo futhi onempilo. Ngakho udinga ukwazi ukuthi yini oyodla ngemuva kokuzivocavoca. Iningi lezazi zincoma ukuthi uthathe inhlanganisela enengqondo yama-carbohydrate namaprotheni ukuze ushintshe izakhi ezibalulekile ezilahlekile ngesikhathi sokuzivocavoca nokusiza ohlelweni lokutakula.
Kodwa abaningi bethu benzani? Sisebenzisa isimiso sokuzivocavoca njengesizathu sokudla ukudla okungalungile. Uma uzama ukunciphisa isisindo somzimba, ukubheja okukodwa kokuthutha okusemsebenzini kungakwazi ukulungisa ngokuphelele umsebenzi okhuni owawenzayo ekuzivocavoca. Futhi ngeke ulahlekelwe isisindo.
Uma umgomo wakho uphelelwa isisindo, isihluthulelo sokudla okunomsoco emva kokuzivocavoca ukudla njengoba ungazange usebenzise. Yiqiniso, kufanele uphumelele kahle . Kodwa akufanele udle ngokweqile ngoba usebenza kanzima ejimini. Khumbula ukudla kwakho kokudla bese ufaka ama-calories okuvela ekudleni kokuthunyelwe kwakho kokuthutha kuhlelo lwakho lwekhalori lakho lonke usuku.
3 - Gwema (Njengobe Unayo Indawo Ongaya kuyo)
Uma ungumuntu ohlakaniphile wokuzivocavoca, ushiya isisindo kuze kube sekupheleni kokuzivocavoca kwakho. Ngaleyo ndlela, imisipha yakho ifaka ukufudumala nokuzivumelanisa nezimo kulula futhi ekhululekile kakhulu. Kodwa iningi lethu lenzani (ngokwami ngifakiwe)? Sidlula ingxenye eselulele yokuqeqeshwa kwethu bese siwashaza.
Ukwehlisa ekupheleni komsebenzi wakho kubalulekile ukugcina amalunga enempilo, imisipha enempilo nokuvimbela ukulimala. Uma uzama ukunciphisa umzimba ukuqeqeshwa ukuguquguquka kunezinzuzo ezinkulu nakakhulu - njengokunciphisa ukucindezeleka nokulala okungcono.
Ngenkathi bengingeke ngincoma ukuthi ngishukumise ingxenye ebambe iqhaza yomsebenzi wakho ekuqaleni kokusebenza kwakho, ngingahle ngiphakamise ukuthi usule njengoba ungekho indawo engcono ukuhamba nayo. Lokho kusho ukuthi uzibophezela emaminithini aqinile angu-10-15 okuqeqesha ukuguquguquka komzimba okuphelele . Hlela le ngxenye yomkhuba wakho wokuzivocavoca njengoba nje uhlela umsebenzi wakho we-ab ne-cardio yakho. Kubalulekile lokho .
4 - Ukuphumula (Njengawe Ants Ezingxenyeni Zakho)
Lona iphutha lokuphumula lokuthutha lokuthutha engilenza njalo njalo ... futhi ngizokugembula nawe. Emva kokuzivocavoca, ulangazelela isikhathi sokubuyiselwa okuphumula - embhedeni, esihlalweni noma ngisho embhedeni. Umsindo ujwayele? Yiphutha elikhulu!
Ukuphumula kokuthutha nokuphumula kubalulekile. Imisipha yakho idinga isikhathi sokwakha futhi umzimba wakho udinga isikhathi ukuphumula. Kodwa udinga ukuhlala usebenza kule sigaba ngezizathu ezimbili. Okokuqala, uma uqhubeka nokwenza ukunyakaza okulula , amajoyina akho ahlala emkhawulweni omningi kanye neselula. Futhi okwesibili, uqhubeka ushisa amakholori amaningi nge-NEAT.
Uma uzama ukunciphisa isisindo, inani lamakholori owashisa ku-NEAT (okungewona umsebenzi wokuzivocavoca thermogenesis) lingenza noma liphule impumelelo yakho yokulahlekelwa isisindo. Inombolo izohluka kusuka komuntu kuya komuntu, kodwa uma uhlala umakhalekhukhwini ungashisa kalula amakholori emini futhi mhlawumbe ngisho nangaphezu kwalokho okwenzile ngesikhathi sokuzivocavoca kwakho.
Ngakho uhlala kanjani usebenza lapho umzimba wakho ufuna ukuphumula? Enye indlela ukugqoka ukuze uhlale usebenza . Kholwa noma cha, ukukhetha kwakho izingubo kungathinta kakhulu ukuthi uhamba kangakanani usuku ngalunye. Ngiyakuthanda ukugqoka i-compression gear ngemuva kokuphuma. Ochwepheshe abaningi bathi kuyashesha ukululama futhi inikeza izinzuzo ezinkulu kubantu abazama ukunciphisa umzimba.
5 - Bhala (njengokuthi unogciwane lwakho)
Ngakho ukuqeqeshwa kwakho kwakwenza kanjani uzizwe?
Uma ukholelwa noma cha, ukubhala imizwa yakho mayelana nokuzivocavoca kwakho kungakusiza ukuthi unamathele ohlelweni lwakho phezu kwesikhathi eside. Iphepha lokusebenzela likhonza njengesikhumbuzo sokuqhubeka kwakho nokufezekisa kwakho. Kuyasiza futhi ukubuyekezwa uma unenkinga yokulahlekelwa isisindo noma ukuqedela amaseshini akho.
Ngakho-ke umqondo omuhle ukuthatha imizuzu embalwa emva kokuzivocavoca kwakho ukufaka amanothi ambalwa mayelana nendlela ozizwa ngayo ngesikhathi sokuzivocavoca. Faka ulwazi mayelana:
- Okwenzile (ubude bokuzivocavoca, izinhlobo zokuzivocavoca)
- Uzizwa kanjani uma uqala
- Uzizwa kanjani ngesikhathi sokuzivocavoca (uyaqiniseka? Uqine? Unasy?)
- Uzizwa kanjani manje ukuthi usuqedile
- Ezinye izici ezingase zithonye inhliziyo yakho (ukucindezeleka emsebenzini, ubudlelwano, njll)
Uma unomagazini wokuzivocavoca, uwugcine esikhwameni sakho sokuzivocavoca ukuze ubhale phansi amanothi ngokushesha ngemuva kokuba ukuqeqeshwa kwakho kuqedile. Ngisebenzisa i-Polar M400 yami ukulinganisa ukusebenza kwami - kungenye yezinto ezipholile kakhulu mayelana nedivayisi. Uhlelo lokusebenza lukuvumela ukuthi ukhethe ubuso obuhle bokuhleleka ukuze ubonise isimo sakho sokuthunyelwa kokusebenza.
I-Plan 6 (Njengobe Usebenzela Ukuphila)
Iyiphi ithuluzi lokutakula lokuphambili ngemuva kokusebenza? Ipeni ... noma i-smartphone, noma ikhalenda noma noma yikuphi ithuluzi oyisebenzisayo ukuhlela imihlangano ebaluleke kakhulu nemicimbi. Njengoba uqedile ukuqeqeshwa kwakho, kufanele uhlele iseshini sakho esilandelayo njengokungathi into ebaluleke kakhulu ku-ajenda yakho. Ngaleyo ndlela, ungaqiniseka ukuthi uzokwenziwa.
Yiqiniso, ngeke ufune ukwenza uhlelo lokukwenza okufanayo owenza nje. Izindlela ezinhle kakhulu zokulahlekelwa kwesisindo zihlanganisa izinhlobo ezahlukene zemisebenzi, izinkathi ezahlukene kanye nezinhlobo ezahlukene zokuqeqesha. Kuhle ukuba nesimiso samasonto onke endaweni ukuze uqinisekise ukuthi uthola isilinganiso esifanele sokuvivinya umzimba . Kodwa njengoba usuqedile ukuqeqeshwa kwakho, buyekeze lohlelo noma okungenani uqedele imininingwane ukuze wazi ukuthi yikuphi okuvelayo okulandelayo ku-ajenda.