Ukunamathela ohlelweni lokuzivocavoca akulula, ngisho nokuzivocavoca okuzibophezele kakhulu. Ngisho nezinhlelo ezibekwe kahle kakhulu zitholwa ngokuphila: Umsebenzi, umndeni, izifo, izinwele ezinonya ... abanye babo balindele, eziningi zazo azikho. Asikwazi ukulawula konke, kodwa ngezinye izikhathi senza umsebenzi wokuzivocavoca kunzima kakhulu, ukubeka izithiyo ezindleleni zethu ngaphandle kokuqaphela.
Uma unenkinga yokunamathela ekusebenzeni kwakho, kungase kube khona into ongayenza ngakho. Ngezansi ezinye zezizathu ezivame kakhulu awukwazi ukunamathela ohlelweni lokuzivocavoca nokuthi yini ongayenza ngakho.
1. Ukusebenza kwakho Kunzima kakhulu
Kungakhathaliseki ukuthi uthathe ikhefu elifushane noma sekuyiminyaka eminingi, ungenza iphutha lethu abaningi esikwenzayo: Ukucabanga ukuthi usuhle kangcono kunakho noma ukuthi kufanele ube ngcono kangcono kunakho. Lokho kusiholela ekwenzeni okusheshayo kakhulu kunokungenelela ekusebenzeni kwakho . Esikhundleni:
- Uzama ukwenza isikhathi esilahlekile. Uma usuqaphela ukuthi kusele isikhathi eside kangakanani kusukela ususebenze nokuthi ubukhulu obuningi obutholile, ungase uqalise ngokwakho isimiso esiphakeme sokusebenza usuku lwesikhombisa umzimba wakho awulungele .
- Wenza umsebenzi owawujwayele ukuwenza ... eminyakeni engu-20 edlule. Enye iphutha esilenzayo libuyela emuva emsebenzini esiwenza eminyakeni eminingi edlule, ngicabanga ukuthi, "Ngangibujamo obukhulu lapho ngivame ukugijima ngamamayela angu-10 ngosuku / ukuzivocavoca amahora angu-2 ngqo / ukwenza ama-triathlons ase-Ironman ... kufanele ngenze lokho futhi ! " Ngeshwa, ngeke ukwazi ukuqhubeka noma, nakakhulu, ukuphela kokulimala. Ukhohlwa ukuthi okwenzile esikhathini esidlule ngeke kuhambisane nokuphila kwakho kwamanje. Unomzimba ohlukile, isimiso, izinga lamandla nemigomo manje.
- Ukuzama kwakho ukuphoqelela umzimba wakho ukuba uhambisane nomyalo. Ngezinye izikhathi siphoqa imizimba yethu ukuba ihambisane 'nemithetho' yokuzivocavoca kanye nokulahleka kwesisindo (ihora ngosuku, izinsuku eziningi zesonto) ngezinethemba lokulahlekelwa isisindo ngokushesha. Umphumela? Umzimba okhuni , okhathele ongalokothi uphumele emsebenzini wakho.
Isixazululo: Qala Lapho Umzimba Wakho Ukhona Manje
Veza ukusebenza kwakho kusuka lapho ukhona khona manje, hhayi lapho owawuhlala khona noma lapho ufuna khona. Kunzima ukukwenza lokho uma ufuna imiphumela esheshayo, kodwa ngeke uthole imiphumela uma ungakwazi ukuvivinya nhlobo. Ngaphambi kokuphuma konke, cabangela indlela ephephile kakhulu yokubuyela kumzila :
- Qala Kulula: Uma sekuphele amasonto angaphezu kwangu-12 kusukela usebenze, ulahlekelwe ukukhuthazela nokuqina kwakho okukhulu . Ukuthatha isikhathi sokuzivuselela kancane kancane kuzokusiza ugweme ukulimala futhi wenze lula ukusebenza kwakho kube lula ukunamathela. Qala ngenhlelo elula, isibonelo, izinsuku ezingu-3 ze- cardio esilinganiselwe imizuzu engu-20-30 nezinsuku ezingu-1-2 zokuqeqeshwa kwamandla ayisisekelo , ukwandisa amandla (imvamisa, isethi, izisindo, njll) njengoba umzimba wakho uqina. Okuningi ngokuthola isimo ngokuzivocavoca .
- Guqula : Uma ubuyela emuva ekusebenzeni kwangaphambilini futhi sekuphelile amasonto ambalwa, phindela emuva. Yenza isethi eyodwa yesenzo ngasinye bese usebenzisa isisindo esincane, isibonelo. Noma, uma wenza ihora le-cardio, buyela emuva emaminithini angu-20 kuya ku-30 bese uhlala ngokulinganisela kwamasonto ambalwa okuqala. Kancane kancane usebenze lapho usuphelile isikhathi samasonto, hhayi izinsuku.
- Lalela emzimbeni wakho: Uma uzwa ubuhlungu obunzima (okuhlala isikhathi esingaphezu kwezinsuku ezimbalwa), uzokwazi ukuthi uyayigcina. Okunye ukukhathazeka kufanele kulindeleke, kodwa uma ungakwazi ukuphuma embhedeni noma ukuqhubhisa izinwele zakho ngaphandle kobuhlungu, hlela izinsuku ezingu-1-2 zokuphumula bese wenza inothi engqondweni ukuze ushintshe ukusebenza kwakho usebenzisa izinkombandlela ezibalwe ngenhla.
2. I-Schedule Yakho Yokusebenza ayihambisani nempilo yakho
Iziqondiso zokuzivocavoca zisitshela ukuthi, ukuze sinciphise isisindo, kufanele sisebenzise izinsuku eziningi zesonto cishe ihora. Inkathazo, iningi lethu asinaso isikhathi, isimo, noma amandla ihora ngosuku. Umphumela? Siphetha ukweqa ukusebenza ngaphandle kokwenza lokho esingakwenza esikhathini esinazo, sicabanga ukuthi ukusebenza okufishane kungukuchitha isikhathi.
Isixazululo: Dala iShedyuli Yokusebenza Esingenakwenzeka
Ngaphambi kokuhlela isimiso, zibuze imibuzo emibili ebalulekile:
- Ngingayisebenzisa kangaki izinsuku? Isonto ngalinye lihlukile. Amanye amasonto, uzoba nesikhathi esiningi namandla kanye nabanye, ngeke. Beka eceleni isonto ngalinye ukuhlela ukusebenza kwakho, ukhethe izinsuku lapho okungenani u-90% uqiniseke ukuthi ungazivocavoca.
- Ngidinga isikhathi esingakanani sokusebenzisa? Lokhu kuhlanganisa isikhathi esidingekayo ukuze:
- Lungiselela - Lokhu kuvame ukuqala ubusuku ngaphambi kokuthola izingubo zakho zokuzivocavoca ndawonye, ukuhlela ukusebenza kwakho, njll.
- Uku-Pre-Workout - Ukuphikisana nawe ngokwenza umsebenzi wakho, ukugqoka, ukuhambisa amanzi, ukudla , ukushayela ejimini, njll.
- I-Workout - Lokhu kuhlanganisa ukufudumala, ukuvivinya umzimba, ukupholisa phansi, nokwelula
- Ukuthunyelwa Komsebenzi - Ukuzifihla ngemuva, ukuthumba, ukugqoka, ukushayela ekhaya, njll.
Isihluthulelo ukuhlola ukuthi unesikhathi esingakanani (hhayi ukuthi ungakanani ukuthi ufuna noma unethemba lokuba nayo) futhi uvumelane nokusebenza kwakho ngaleso sikhathi, kunokuzama ukudala isikhathi esiningi sokusebenza. Awudingi ihora ukuze uthole umsebenzi omkhulu. Ukuzivocavoca kahle kungenza ngisho nemizuzu eyi-10 ukubala:
- Ukusebenza kwe-Minute Timesaver
- Okufanele ukwenze uma ungenayo isikhathi sokuzivocavoca
- Isampula Yokusebenza Isampula
3. Awuthandi Ukusebenza Kwakho
Kunezizathu eziningi esizonda ukuzivocavoca , kodwa ingxenye yokunqoba lokho kuhilela ukulungisa isimo sakho sengqondo mayelana nokuzivocavoca nokuthola umsebenzi owujabulelayo. Sivame ukuzama izinhlelo zokuzivocavoca ukunciphisa umzimba ngaphandle kokucabangela ubuntu bethu nokuthi yini esiyithandayo. Awudingi ukuqala uhlelo olusebenzayo nje ngoba umngane wakho ulahlekelwe ama-pounds angu-25 ngenkathi eqeqeshwa nge-marathon noma uya e-spin ekilasini ngoba nje oshade naye ucabanga ukuthi yinto enkulu kunazo zonke kusukela ngesinkwa esincane. Kufanele uthole okuthandayo futhi, ngezinye izikhathi, okuthatha ukuhlolwa okuncane.
Isixazululo: Thola Ukuzivocavoca Noma Imisebenzi Ojabulelayo
- Uma uthanda inselele : Zama ukuqeqeshwa kwezinga eliphezulu , ukuqeqeshwa komncintiswano, noma into efana ne- P90X
- Uma unesizungu kakhulu : Zama ukuqeqeshwa kwesifunda noma ukusebenza kwe- bootcamp noma mhlawumbe into ejabulisayo njengoZumba
- Uma ungathandi ukuvivinya umzimba : Zama i-tennis, basketball, noma enye imidlalo noma usebenzise imisebenzi yansuku zonke ukuze uthole ukuqeqeshwa okwengeziwe. Hamba uye phansi ezitebhisini lapho wenza imisebenzi yasekhaya, engeza izikwele kanye namaphaphu njengoba usebenza ensimini, noma ubeka igceke ngamandla angaphezulu
- Uma ungumuntu wokuzivocavoca komphakathi : Zama amakilasi okufaneleka, ibhola elihambayo noma eligijimayo , noma thola umngane wokuqeqeshwa.
- Uma ungazi ukuthi ungenzani : Hamba umqeqeshi womuntu siqu noma ucabange ukusebenzisa amavidiyo wokuzivocavoca okuholayo ngezinhlobo ezahlukene zokusebenza. Omunye umqondo? Vele wenze noma yini! Thatha uhambo, yenza amanye amaphuzu, uhambele ... konke kubalwa.
4. Usubuhlungu
Kunzima ngokwanele ukwenza imisebenzi yansuku zonke uma uzwa ubuhlungu, kodwa ukucabanga ukungeza ukuzivocavoca ekuxubeni kungase kube nzima kakhulu ukuthwala. Kungakhathaliseki ukuthi kuvela ebubini, ukulimala , ubuhlungu obuphansi emuva, isifo samathambo, noma izinhlungu, ungase ukwesaba ukuzivocavoca, ukhathazekile ngokuthi uzoba nobuhlungu obuningi noma wenze izinto zibe zimbi nakakhulu. Akufanele neze usebenze ubuhlungu ngesikhathi sokuzivocavoca, kodwa ukuzivocavoca kungasiza ngempela izimo ezithile futhi, kwabanye, kunezindlela zokuqhubeka uhamba, ngisho noma kufanele ube nokudala.
Isixazululo: Bheka i-Expert futhi ufunde ukuthi ungasebenza kanjani futhi ujikeleze ubuhlungu bakho
- Bheka udokotela : Ngiyamangala njalo ukuthi bangaki amaklayenti ami abahamba ngezinhlungu, ngakho-ke basebenzisa, abazange bacabange ukuya kudokotela. Sivame ukucabanga ukuthi akukho lutho udokotela angasenzela futhi, kwabanye, lokho kungase kwenzeke. Kodwa-ke, ukuthola ukuxilongwa kungakukhomba endleleni efanele yokuphulukisa ukulimala kwakho noma ukuthola indlela yokusebenza kuyo. Uma wazi ukuthi yini ukunyakaza nokuzivocavoca okuzogwema futhi okuzosiza, ungakha uhlaka lwezinyathelo eziphephile ezizokwenza usebenze.
- Ungalokothi usebenze ebuhlungu : Ngaphandle kokuba udokotela wakho akutshele ukuthi uyayinaki, ungalokothi uqhubeke wenza okuthile okubangela ubuhlungu noma okwenze kube kubi nakakhulu. Ukuhlaba ubuhlungu emalungeni, ukuvuvukala, imisipha ekhishwe noma ubuhlungu obudlulela ekusebenzeni okujwayelekile kokuzivocavoca kuyizimpawu zokuxwayisa ukuthi kukhona okungalungile. Sivame ukuqhubeka, sicabanga ukuthi sizohamba, kodwa ukwenza lokho kungenza izinto zibe zimbi nakakhulu. Kunoma yibuphi ubuhlungu obusolayo, yeka okwenzayo futhi uzame enye into noma uthathe usuku lokuphumula ukuze ubone ukuthi izinto zizwa kanjani.
- Thola indlela yokusebenza phakathi nosizi : Iningi lethu lingathola indlela yokuzivocavoca, ngisho nokulimala noma isimo. Cabanga ukusebenzisana nomqeqeshi womuntu siqu owaziwayo noma ochwepheshe bezempilo ukuze akusize uthole izindlela zokuphulukisa ukulimala kwakho ngenkathi usaqhubeka nokuma. Lezi zinsiza zingasiza futhi:
- Ukuzivocavoca kokulimala komzimba okuphansi
- I-Knee Pain Exercises
- Ukuzivocavoca kobuhlungu obuphansi
- Izinketho zokuzivocavoca ze-Arthritis
- Nini Ukubona Udokotela Ngokulimala Kokugijima
5. Awazi Nawo Ukusetha Ukusebenza Okulinganiselayo Konke Okusebenzayo
Ukuthola ibhalansi yinto esiyilwela sonke, kodwa isimiso sethu sokusebenza ngokuvamile asibonakali lokho. Umkhuba olinganiselayo awusho nje ukufakeka kwi-Big Three ( cardio , ukuqeqeshwa kwamandla , nokulula ); kusho futhi ukulinganisa ukusebenza kwakho ngesimiso sakho, izinga lamandla nomzimba. Ngokuvamile sibheka izinhlelo zethu zokuzivocavoca njengokungathi singenza into efanayo njalo ngesonto, kodwa lokho akusiyo njalo. Uma uzama ukuphoqelela isimiso ongeke ukwazi ukuphatha, ungaqeda ukuyeka ukuzivocavoca ngokuphelele, uzizwa uhlulekile.
Isixazululo: Yenza umkhuba wokulinganisela okungaphezulu
- Ukulinganisela ubukhulu bokusebenza kwakho : Kugxilwe ekusebenzeni okuphezulu kokujikeleza nokuphumula kulezi zinsuku, okuyinto enhle yokushisa ama-khalori amaningi nokulahlekelwa isisindo. Kodwa okuningi kwalokho, kungabangela ukuxoshwa, ukulimala nokushisa, zonke izinto eziholela ekushiyeni. Ukuqeqeshwa okuphambene neminye imisebenzi kanye nokusebenza okuhlukahlukene ngezindlela ezihlukahlukene (isib. Ukusebenza okunamandla kanzima kanye nezintathu ezilinganayo ngesonto ngalinye) kuzokusiza usebenze izinhlelo ezahlukene zamandla futhi uvumele umzimba wakho, nengqondo, ukuba ululame.
- Ukulinganisela ukuzivocavoca nazo zonke ezinye izinto zokuphila kwakho : Kuyinto engcono kakhulu ukucabanga ukuthi singasebenza ezingeni elifanayo sonke isikhathi, kodwa ngezinye izikhathi asikwazi. Inja igula, ubamba umkhuhlane, umphathi wakho uba yinto ... lezi zinto zizokwenzeka . Esikhundleni sokuphonswa ngokuphelele ukusebenza kwakho, thola ukuthi ungangena kanjani ekuzivocavoca (isb., Ukuhamba okuncane noma ukuzivocavoca ehhovisi ), ngisho noma ungakwazi ukulandela uhlelo lwakho lokuqala.
- Ukulinganisa umzimba nomzimba wakho : Enye into okufanele uyicabangele umzimba wakho. Ungase ufune ukufaka ukuqeqeshwa kwamandla okubulala amandla, kodwa qaphela ukuqina okungaphezulu kwesinye isikhathi noma ihlombe lakho lizizwa lihleka njalo uma uhambisa ingalo yakho ngendlela ethile. Noma ungase ufune ukwenza umzimba ophansi, ukuze uqaphele iziqhakazi zakho zisuka emsebenzini emva kosuku olulandelayo. Zivumelanise nezimo futhi ucabangele ukuthi umzimba wakho udinga, kunalokho okushiwo yingqondo yakho. Usuku lokuphumula olwedlulele, isikhathi esiningi esichithwa ukusula noma ukusebenza okukhanya kungase kube ngokwanele ukugcina uhamba ngaphandle kokuwunqoba.
Isihluthulelo sokulahlekelwa kwesisindo nokuqina kufana nokusebenza kwakho futhi njalo ugcina uhlobo oluthile lomsebenzi kungakhathaliseki ukuthi kwenzekani. Ngemuva kwakho konke, njalo uma uyeka ukuzivocavoca, ulahlekelwa yizo zonke izinzuzo ozenzile. Ukuba nokusebenza okufanelana kokubili umzimba nomqondo wakho, kanye nokuthi kwenzekani empilweni yakho, kungakusiza ukuba uphule umjikelezo wokuyeka ukuvivinya umzimba, kuphela ukuthi uqale futhi. Ukunaka kakhulu lokho okudingayo ngempela, kunokuba unamathele emgomweni onzima wokulahlekelwa isisindo, kungakusiza ukuthi unamathele ohlelweni lokuzivocavoca oluhle.