Ukusebenza kokuhamba oku-30-Minute
Isikhathi sokudla singaba yisikhathi esihle sokungena emsebenzini wokuhamba. Nazi amathiphu okwenza okungcono kakhulu ukuhamba kwamaminithi angu-30. Emaminithini angu-30 ungakwazi ukumboza phakathi kwamamayela angu-1.5 kuya kwangu-2 (noma amakhilomitha angu-2 ukuya kwangu-4). Ungashisa amakholori angu-200 , kuye ngokuthi ubude nesisindo sakho.
Kungani Kufanele Uhambe Amaminithi angu-30?
Iziphathimandla zezempilo ezihlanganisa i-USDA ne-CDC batusa okungenani imizuzu engu-150 ngesonto lokuzivocavoca umzimba okufana nokuhamba okusheshayo .
Uma ujabulela ukuhamba okusheshayo ngesikhathi sekhefu lakho lokudla kwasemini izinsuku eziningi zesonto, uzobe ufeze imfuneko encane yokusiza ukulwa nezingozi zezempilo zokungasebenzi nokukhuluphala. Kufanele uhlose okungenani imizuzu eyi-10 yokuhamba ngesikhathi sokubala ngokulinganisa isonto ngalinye.
Ukulungiselela: Uhlelo Lwakho Lokuhamba
- Ungaphi lapho ungaba khona ukuphazamiseka okuncane? Ungasebenzisa i-treadmill, uhambe endlini, noma uhambe ngaphandle. Khetha umzila onokungena emigwaqeni encane futhi uyeke ukuhamba. Uma wazi ukuthi uhamba ibanga elingakanani ngamaminithi angu-30, ungakha imephu yombuthano. Uma kungenjalo, ungase ufune umzila omfushane ongaphinda izikhathi eziningi.
- Shintsha izicathulo zezemidlalo : Ungakwazi ukuhamba kunoma yiziphi izicathulo ozigqokayo emsebenzini noma esikoleni. Kodwa ukuze uthole umkhawulo omuhle wokuhamba, kungcono ukushintsha izicathulo zezemidlalo. Kuye ngesimo sezulu, ungase futhi udinga ijazi elifanele, isikhwama, noma ukushintsha zibe ngama-shorts kanye ne-t-shirt. Bona okuningi ngokukhetha izicathulo zokuhamba ezihamba phambili
- Yidla ngaphambi noma ngemuva? : Abantu abaningi bakhetha ukuzivocavoca kuqala futhi badle ukudla ngemva kokuqeda. Uma ulambile kakhulu ngesidlo sasemini, thola ukulamba kwakho ngokuphuza ingilazi yamanzi, noma ube nokudla okulula kwesithelo. Isidlo sasemini emva kokuhamba kwakho kuzokondla imisipha yakho ukuze bakwazi ukululama futhi bakhule.
Kulungele
Qala ngezinga elilula lokuhamba ngomzuzu owodwa kuya kwemibili. Sebenzisa lesi sikhathi ukukhipha ama-kinks uma uhlezi noma umile isikhathi eside.
Ukuhamba okuhle ukuhamba : Nika amandla ukuhamba kwakho ngokuphumula futhi ukhulule amahlombe akho futhi ume ngokuqondile, ngesisu esiliswe ngaphakathi kanye nesikhumba sibheke phambili phambili. Ufuna ingxube yakho futhi amehlo phambili.
Kuthiwani ngokusula? Ungadlula isimiso esifushane sokulula ngemuva kwemizuzu embalwa yokuhamba. Kodwa ungagcina futhi ukwelula ukukwenza ngemuva kokuhamba kwakho noma umsebenzi wakho wokuzivocavoca ngesikhathi esisodwa.
Ukuhamba okusheshayo kwe-State State
Hamba ngesivinini esisheshayo imizuzu engu-10 ukuya kwangu-25, ushiye isikhathi sokuthi umzuzu owodwa kuya kwemizuzu upholile phansi ngendlela elula.
Hlela isilinganiso senhliziyo samaphesenti angu-50 kuya kwangu-70 esilinganiso sakho senhliziyo esiphezulu . Sebenzisa umbala wokubala wenhliziyo ukuthola izinombolo zakho bese uthatha isisindo sakho ngemva kwemizuzu eyi-10 yokuhamba ukuyihlola. Funda ukwazi ukuthi lolu hlu uthanda-uzobe uphefumulela kunzima, kodwa usakwazi ukukhuluma.
Uma uthola ukuthi awutholi isilinganiso senhliziyo yakho endaweni engalinganisani, zama lawa macebiso wokuthi ungahamba kanjani ngokushesha . Yehlisa ijubane elilula ukuqeda ukuhamba kwakho.
Izikhathi zokubambelela
Ukwengeza izibhamu zokuhamba ngesivinini noma ukugibela izitebhisi kungakhuphula ukushisa kwekhalori yokuhamba kwakho kokuhamba .
Lezi zilula ukuzenza ku-treadmill, ithrekhi, noma umzila owawuphepheni. Ngemuva kokushisa kwakho ngendlela elula, hamba ngokushesha ngangokunokwenzeka ngamasekhondi angu-30. Bese uyephuza ekuhambeni okusheshayo imizuzu emibili. Phinda kathathu kuya kwesine, ushiye isikhathi sokupholisa phansi.
Uma ukhetha ukusebenzisa izitebhisi zamandla, sebenzisa isiteji sezinyathelo ongayiqeda emasekhondini angu-30-amabili kuya kwesithathu.
I-Walk Health Health
Ezinsukwini ezithile uzofuna ukuzenza kube lula. Ungasebenzisa imizuzu engu-30 egcwele ukuhamba ngezinga elilula. Gxila ekuhambeni okuhle ngosuku olulula, futhi uthathe ukuphefumula okuphelele , okuphelele .
Vary Ukusebenza kwakho kokuhamba kwesikhathi sokudla
Shintsha usuku nosuku ukuvimbela ukukhwabanisa nokugcina inselela umzimba wakho ngezindlela ezahlukene.
Izinsuku eziningana zokuhlala ezizinzile nezinsuku eziphakathi. Uma uhlala usebenzisa i-treadmill, xuba ngokuhamba ngezinkomba noma ukuhamba ngaphandle.
Mema abanye ukuthi bakujoyine
Ukuhamba nge-Solo kuhle, kepha ungase uhambisane nokuhamba uma uhamba no-Buddy isikhathi sekhefu. Ngeke uthole izizathu eziningi zokudlula ukuhamba kwakho uma umngane wakho ekulungele ukuhamba.