Manje yisikhathi sokuqeda izizathu
Ingabe umatasa kakhulu ongazivocavoca? Noma mhlawumbe uthola kuyinto enhle noma edidekayo? Uma kunjalo, awuwedwa. Izifundo zibonisa ukuthi abantu abangama-60% baseMelika abayitholi inani elinconywayo lomsebenzi wokuzivocavoca, futhi abadala abangaphezulu kuka-25% abakwenzi lutho. Lezi zibalo zibonisa ukuthi abaningi bethu abasebenzisi nje. Iyini isizathu sakho?
10. Uyazonda Ngempela Ukuzivocavoca
Ukujabulela ukuzivocavoca kungase kubonakale kungenakwenzeka, kodwa kungenziwa .
Cishe noma yikuphi ukuzivocavoca kungase kube nzima kanzima kodwa, ngokunye nokuzivumelanisa, umzimba wakho uqina futhi ungase uqale ukuwuthanda. Khetha into ehambisana nobuntu bakho nendlela yokuphila, njenge:
- Ukuzibandakanya eqenjini - Uma uthanda ukuvivinya umzimba , iningi lezinkolelo zinikeza izinto ezihlukahlukene nakho konke okuvela ku-spinning kanye ne-kickboxing ekuqeqesheni kwesifunda nokuqinisa amandla.
- Amageyimu we-Play - Amageyimu afana ne-EA Sports Active i-Wii noma i-Wii Fit Plus ayinhle yokuzijabulisa ngenkathi usebenzisa.
- UkuzivocavocaVV - Abanikezeli abaningi bekhebula banikela nge-ExerciseTV, isiteshi esinikeza umsebenzi noma kunini lapho uthanda khona.
- Ukuzivocavoca amavidiyo - Ungasebenzisa noma yisiphi isikhathi ngamavidiyo ngqo egumbini lakho lokuphumula. Hlola ilabhulali yakho yasendaweni noma i-video yokuqasha isitolo noma uvakashele i-Total Fitness DVD amavidiyo ongawalayisha ku-intanethi.
- Ukuzivocavoca ekhaya - Zama lokhu okusebenza ekhaya usebenzisa imishini yakho noma sebenzisa amabhodlela amanzi noma ubisi lwezilwane njengezinsimbi. Sebenza kanzima emisebenzini efana ne-raking amaqabunga, iqhwa elinamahlumela noma ukushayela ukushisa ama-khalori amaningi.
- Izinhlelo zokusebenza zokufaneleka - Uma unayo i-iPhone noma enye i-smartphone, izinhlelo zokusebenza ezihlukahlukene zokufaneleka zingaziphendulela zibe ngumqeqeshi wakho siqu.
9. Uzame Ukuzivocavoca kodwa Uqhubeka Uyeka
Abantu bavame ukuyeka ukusebenza ngezizathu ezihlukahlukene:
- Ukwenza ngokushesha kakhulu - Ukuhamba kusukela ekuzivocavoca ukuya ezinsukwini ezingu-7 endaweni yokuzivocavoca kufanele kukushiye ukhathele futhi ushiswe.
- Ukudideka - Uma ungaqiniseki ukuthi ungaqalisa kanjani, ungakhetha ukuzivocavoca okungahleliwe, uzibuze ukuthi ngabe uthola ukuqeqeshwa okuhle.
- Ukugubha - I-treadmill neminye imishini inikeza ukusebenza okuhle, kodwa ukuhamba noma ukuhamba ngaphandle kungadala kakhulu . Ungase uzibuze: Ingabe kufanele ngempela ngikwenze lokhu nsuku zonke impilo yami yonke?
- Ukukhathazeka - Ubuhlungu buyinto evamile uma uqala, kepha kufanele ukwazi ukusebenza. Uma ungakwazi ukuphakamisa ikhanda lakho emfuleni ngosuku olulandelayo, ungahle ujabule ekusebenzeni futhi.
Uma ulingwa ukuyeka, lokho kuyisibonakaliso esihle udinga ukwenza izinguquko ezithile esimisweni sakho. Ezinye imibono:
- Sebenza nomqeqeshi - Umqeqeshi onolwazi angakwazi ukuguqula ukuqeqeshwa komuntu ongenazo izinto zibe yindlela ephumelelayo, eyinselele.
- Hlanganisa yona - Zama izinhlobo ezahlukene zokuqeqesha ukuze ugcine izinto ezithakazelisayo, njengokuqeqeshwa kwesifunda, ama- kettlebells okuqeqesha isikhathi eside .
- Shintsha ukusebenza kwakho - Ukushintsha njalo amandla akho kanye nokusebenza kwe-cardio kuzogcina izinto ezithakazelisayo futhi zikusize ukuba ugweme amapulethi .
- Gwema ukweqa ukusebenza kwakho - Zibuze imibuzo embalwa njalo ebalulekile uma ulingeka ukuba weqe ukuqeqeshwa kwakho.
8. Awunakukwazi ukubamba ubulungu be-Gym
Asikho isizathu sokuthi ujoyine i-gym ukuze usebenzise umzimba, kodwa kunezinketho ezingabizi kakhulu ezifana ne-YMCA noma izikhungo zomphakathi zendawo.
Izindlela eziningi zokonga imali :
- Ukuhamba noma ukugijima - Okudingayo kukhona izicathulo ezinhle zokudlala okulula, okufinyeleleka.
- Thenga imishini yokusebenzisa okuningi - Ibhola lokuzivocavoca lingasetshenziselwa umsebenzi oyinhloko, ukuqeqeshwa kwesisindo , ngisho nokusebenza kwe-cardio. Ama-dumbbells avame ukungabizi futhi angasetshenziselwa wonke umzimba.
- Ukuzivocavoca ekhaya - Sebenzisa amavidiyo , yenza imizila yakho siqu noma nje ubeke umculo futhi uhambe.
- Thola izinsiza zamahhala - I-Intanethi ngumthombo omkhulu wezinhlelo zokusebenza kanye nezinhlelo zokulahlekelwa kwesisindo kanye nelabhulali yakho iyisisetshenziswa esihle kakhulu sokuzama amavidiyo wokuzivocavoca noma ukuthola izincwadi mayelana nokuzivocavoca.
- Zama akukho ukusebenza kwemishini - Ungathola umsebenzi omkhulu ngaphandle kwemishini, ngokusebenzisa umzimba wakho siqu.
7. Awuboni Ukuguquka Emzimbeni Wakho
Akulahlekelwa isisindo ngokushesha? Ngeshwa, lokho kuyiqiniso kuwo wonke umuntu. Awuthathi isisindo ngobusuku obuningi futhi ngeke uphume ngokushesha noma kunjalo. Uma uqala ukuvivinya umzimba, unike umzimba wakho isikhathi sokusabela. Kungathatha amasonto angama-12 ngaphambi kokuba uqale ukubona izinguquko ezinkulu , ngakho qiniseka ukuthi usethe imigomo yokuzikhandla engokoqobo futhi ugxila ezintweni eziningi zokuzivocavoca. Kubuye kusize ukuqonda ukuthi ukulahleka kwesisindo kusebenza kanjani ngempela.
6. Awukwazi Ukuzivocavoca
Lesi yisizathu esidumile, kodwa angeke siphume ukuthi yini enomcebo wolwazi kutholakale kalula. Zama ukusebenza nomqeqeshi womuntu siqu noma usebenzise enye yempilo yokuzivocavoca nezinhlelo zokulahlekelwa kwesisindo ngezansi ukuze uqale:
5. Ufuna Ukuzivocavoca kodwa Kufanele Uzinakekele Izingane Nomndeni
Awudingi ukungayinaki umndeni wakho ukuze uhambisane nokuzivocavoca. Ukukhipha isikhathi sokusebenza ngeke kukunike amandla okudinga isimiso esimatasa, kubonisa izingane zakho ukuthi kusho ukuthini ukuphilisa. Ezinye imibono:
- Joyina ibhola lezempilo elinesikhungo sokunakekela izingane.
- Yenza amavoti amavidiyo ngenkathi i-nap yezingane noma ngenkathi ulindele isidlo ukupheka.
- Uma bekhulile ngokwanele, babe nezingane zihlanganyele esimisweni sakho ngokuphakamisa izisindo ezincane kakhulu, ukubala ukuphindaphinda kwakho, noma ukuzithatha nawe ekuhambeni kwakho kwansuku zonke.
- Thola imisebenzi izingane ezizokujabulela.
4. Awukwazi Ukuhlala Ukhuthazwa Ukuqhubeka Usebenza
Uma ukhathele noma ucindezelekile, kunzima ukuqhubeka nokusebenza kwakho. Kodwa-ke, ukulinda ukuzwa sengathi ushukumiseleka ukuzivocavoca kungabuyela emuva. Ukugqugquzela kuyinto okumele uyenze nsuku zonke:
- Funda ukuthi kungani ungashukumiseleka ukuba usebenzise izindlela ongayandisa ngazo.
- Khumbula imigomo yakho - Beka imigomo efanele yokulahlekelwa isisindo futhi uzikhumbuze nsuku zonke.
- Zivule ngokwakho - Njalo uma ufinyelela umgomo, kungakhathaliseki ukuthi uqedela ukusebenza kwakho ngesonto, ukulahlekelwa isisindo noma amandla amaningi, zizuze ngokuthile okujabulelayo ngempela. Ukubuthwa, uhlu olusha lokudlala, izicathulo ezintsha zokugijima noma ubusuku obumnyama ufunda ibhuku oyithandayo.
- Funda ukuthi abanye bahlala kanjani bashukumisekile.
- Yenza ushintsho lokuphila - Ukugxila ekwelapheni umzimba wakho ngokuzivocavoca nokudla okunomsoco kungakugcina ushukumisekile, noma ngabe ukulahlekelwa kwesisindo kuyashesha.
3. Ukuzivocavoca!
Akudingeki uzilimaze ukuvuna izinzuzo zokuzivocavoca. Amanye amathiphu okwenza kube lula kakhulu:
- Kulula kuwo - Qala ngezinsuku ezimbalwa ze-cardio elinganisiwe (efana nokuhamba) nomsebenzi osisekelo wokuqinisa ukukhuthazela namandla.
- Hlala endaweni yakho yenkokhelo yenhliziyo yakho - Kufanele ukwazi ukuqhuba ingxoxo uma usebenza ngamandla okulinganisela .
- Qala ukukhanya ngezicathulo zakho - Uma kuziwa ekuqeqesheni isisindo, kufanele kube nomzamo ohilelekile kusukela izicubu zomzimba ezinomzimba zikhula kuphela uma uziphikisa. Uma usanda kuqala, noma yisiphi isisindo osiphakamisa kuyinselele, ngakho gxila ngaphezulu efomu elihle futhi ukwandise isisindo sakho uma usufunde kahle umzimba.
- Thatha izinsuku zokuphumula ezengeziwe - Uma usukhulu kakhulu noma uphelelwe amandla, hlela izinsuku zokuphumula ezengeziwe ukuze uvumele umzimba wakho isikhathi ukuthi udinga ukulungisa futhi ululame.
Funda kabanzi mayelana nokunqoba ukwesaba kwakho kokuzivocavoca .
2. Awukwazi Ukwenza Ukuzibophezela Ukunamathela Emzimbeni Wokuzivocavoca
Uma ubheka umsebenzi ngesikhathi eside (okungukuthi, ukuthi kufanele usebenzise njalo nsuku zonke), kungase kube mandla kakhulu. Noma kunjalo, akudingeki ushintshe impilo yakho ubusuku bonke. Amanye amathiphu wokuhlala uzibophezele ekusebenzeni kwakho:
- Qala ngemigomo encane - Kulula ukunamathela ekuzivocavoca lapho umgomo wakho ukuhamba imizuzu eyishumi eyengeziwe ngosuku noma ukuvuka ekuseni ukuze ufunde umsebenzi omfushane we-yoga.
- Hlela phambili - Hlela ukusebenza kwakho futhi uzilungiselele kusengaphambili ukuze ungalingeki ukuwayeka.
- Yenza ukuzivocavoca kuqala - Ingabe ukuzivocavoca kubaluleke kakhulu kuwe noma ngabe ufuna nje ukuthi ube? Ukuthola ukuthi yini oyifunayo ngempela kungakusiza ukuthi ubeke izinto eziza kuqala.
- Khohlwa ukulahleka kwesisindo - Kungase kube lula ukuzibophezela uma ukhululekile ukuthola imiphumela.
1. Awunayo Isikhathi
Abantu abangasebenzi abangenaso isikhathi esiningi sokuzivocavoca, ngakho-ke ungakwazi ukuxosha lesi sizathu. Nakhu ukuthi ungadlula kanjani isimiso esimatasa:
- Hlela isikhathi sakho sokuzivocavoca .
- Uma ungeke uthole amaminithi angu-30 ogcwele phakathi nosuku lwakho, uluphule libe izingxenye zamaminithi angu-10 noma angu-15. Ukuhlukaniswa kwemisebenzi kuphumelela njengokusebenza okuqhubekayo .
- Sebenzisa zonke izinkolelo ezincwadini ukuze ucindezele umzimba. Vuka imizuzu embalwa ngaphambi kwesikhathi bese uthatha ukuhamba okusheshayo , sebenzisa amaminithi angu-15 ehora lakho lokudla kwasemini ukuze uhambe ngezinyathelo uhambe inja noma uphakamise izisindo emva komsebenzi.
- Gcina ikhalenda yokusebenza kwakho kuwe ungalandelela inqubekelaphambili yakho futhi uhlale ushukunyiswe.
- Khumbula ukuthi ukuvivinya umzimba kudala amandla. Uma unamandla angaphezulu, uzothola ngokwengeziwe usuku ngalunye.