Noma yiliphi inani lokuzivocavoca elikuhle kuwe
Ngezinye izikhathi akunakwenzeka ukuba uhambisane nesimiso sokusebenza sokugcina ihora osukwini lwakho olumatasa. Amashejuli anzima futhi uzoba nezinsuku lapho kungekho nje isikhathi esisele sokuzivocavoca! Uma unemizuzu engu-10 ukuyeka, ungathola ukuqeqeshwa okusheshayo okusiza ukuhlangabezana nemigomo yakho yokulahlekelwa isisindo .
Izifundo Zenza Ukusebenza Okufushane Kuphumelele
Ucwaningo oluningi luye lwathola ukuthi iziqu ezincane zokuzivocavoca nsuku zonke zinenzuzo efanayo nokusebenza okuqhubekayo.
Esinye isifundo, ochwepheshe baqhathanisa amaqembu ahlukene okuzivocavoca:
- Ukungenzi umzimba
- Abazivocavoca benza imizuzu emibili yokusebenza
- Abazivocavoca benza umzuzu owodwa wokuzivocavoca wama-30, futhi
- Abazivocavoca benza imizuzu emithathu yokusebenza
Isiphetho? Zonke izivivinyo zalahlekelwa isisindo nokukhuthazela okwandisa kungakhathaliseki ukuthi yiliphi iqembu ababekulo. Iqembu elilodwa kuphela elingabonanga ushintsho yiqembu elingenalo umzimba.
Hlukanisa Umzila Wakho Wokuzivocavoca Ngama-Bouts Omfushane
Uma ufushane ngesikhathi futhi kusebenza kangcono ngawe ukuze uhlukanise isimiso sakho ekusebenzeni okufishane okuncane nsuku zonke, yenza! Noma yikuphi ukuzivocavoca kungcono kunanoma iyiphi.
Ungakhathazeki ukuthi ngeke ushise amakholori amaningi noma uthole imiphumela emihle. Isihluthulelo ukuthola isimiso esijwayelekile esikusebenzelayo.
Uma ungakwazi ukulinganisa amaminithi angu-10 ngaphambili ngaphambi kokugeza kwakho ekuseni, thatha ukuhamba okusheshayo ekuphuleni kwakho kwasemini, bese kuthi omunye umzuzu wamaminithi angu-10 ngaphambi kokudla, lokho kungu-30-40 imizuzu yokuzivocavoca ngosuku lwakho.
Londoloza ukusebenza okude isikhathi eside ngempelasonto noma amasonto onke lapho isimiso sakho singaphansi kakhulu.
Lapho Ubude Bokusebenza Kubalulekile
Isikhathi sokukhathazeka mayelana nokuzivocavoca okuqhubekayo okuhambisana nokukhishwa okufushane uma ngabe uqeqesha ukuncintisana noma imidlalo. Lokhu kuhlanganisa ukulungiselela umzimba wakho kumarathons nezinye izinhlanga kanye nomdlalo webhola lebhola noma ukudlala ukudlala okudinga ukukhuthazela.
Hlela Umsebenzi Wokushesha Nokuphumelelayo
Ungase futhi ube nesisindo mayelana nemisebenzi yakho emifushane yokuzivocavoca.
- Mhlawumbe ufuna ukugxila emandleni ngoLwesibili nomzimba wakho ophansi ngoLwesithathu.
- Mhlawumbe ukuzivocavoca komzimba okuzungezile konke kuhle ukukususa ekuseni futhi amandla ukugxila emsebenzini wokuhlwa.
Ukuzivocavoca okufushane kungase kube yindlela enhle yokuzigcina unentshisekelo futhi ukhuthaze emigomweni yakho yokuzivocavoca. Ngokuqeda imizila ehlukene uma unesikhathi, ngeke uthuthuke noma uzizwe ukhululekile ngokuba 'nokuba' ukuqhuba isikhathi eside. Awudingi ukusebenzela, ufika ekusebenzeni!
Uma udinga imibono ethile, hlola lokhu okusebenzayo okusheshayo ngezindlela ezisheshayo, ezisebenzayo zokusebenza umzimba wakho ngesikhathi esingaphansi:
- Umzimba we-10-Minute Weight Weight Workout - Awudingi imishini yokukhipha lesi simiso esisheshayo, nje isitulo, ibhentshi noma isinyathelo esizokwenza.
- I-10-Minute Express Express Circuit Workout - Thola inselele yeCardio Strength eyoshisa ama-calories bese isebenza umzimba wakho wonke.
- Umsebenzi Wokuhamba - Ungavumeli ukuvakasha kwakho noma ukuhamba kwebhizinisi kungene endleleni yemigomo yakho. Hamba ibhande lokumelana emithwaleni yakho bese uthola ukuqeqeshwa okuhle kungakhathaliseki ukuthi ukhona.
- Amandla-Amaminithi angu-10 - Funda indlela isimiso esisheshayo sama squats namaphaphu kungathuthukisa amandla akho, kungakhathaliseki ukuthi unemizuzu embalwa noma isigamu sehora.
- Ingqikithi yenani eliphelele le-Timesaver Challenge - Ungavumeli ukuthi imishini yokufaneleka ilahleke ngoba ucabanga ukuthi awunayo isikhathi. Thola ukuqeqeshwa okuphelele emaminithini angu-15.
- Umzimba Ophansi Osheshayo - Nikeza umzimba wakho ophansi ukuqeqeshwa okusheshayo nokuphumelelayo nalesi sinyathelo esilula, esinezinyathelo ezingu-6.
Imithombo:
Jakicic JM, i-Wing RR, i-Butler BA, uRobertson RJ. Ukubhala umsebenzi wokuzivocavoca ngezikhathi eziningana ngokuphambene nokuqhuma okuqhubekayo: imiphumela yokunamathela, ukuqina kwe-cardiorespiratory, kanye nokulahlekelwa kwesisindo kubesifazane abakhuluphele ngokweqile. I-Int J Obes Relat Metab Disord. 1995 Dec; 19 (12): 893-901.
Schmidt WD, uBywer CJ, uKalscheuer LK. Imiphumela yokuzivocavoca isikhathi eside ngokuhambisana nokuqina komzimba nokulahlekelwa kwesisindo kubesifazane abakhuluphele ngokweqile. J Am Coll Nutriti. 2001 Oct; 20 (5): 494-501.