Ukuhlangabezana Nezinhloso Zakho Zokuzijabulisa Ngokusebenza Kwemidday
Ukusebenza isikhathi sokudla kwansuku zonke kuyisinqumo esihle uma unenkinga yokucindezela ukusebenza kumsebenzi wakho omatasa. Akukhona kuphela ukuthi ungathola ukuqeqeshwa okuhle esikhathini esifushane, uzokhulisa amandla akho usuku lonke.
Inkinga iwukuthi, lo logistics kungaba yinto ebusayo. Ngenhlanhla, ukuhlelwa nokulungiselela okunye kungenza ukusebenza kwesikhatsi sasemini kube ngokoqobo.
Izinzuzo Zokudla Kwesikhathi Sokudla
Ukusebenza kwe-Midday kungase kungasebenzi ngaso sonke isikhathi, kepha nje eyodwa noma amabili ngesonto kungasiza ukugcwalisa noma yiziphi izikhala emsebenzini wakho wokuvuthwa noma kukusiza ukuthi ushise amakholori ambalwa phakathi nesonto.
Ukuzivocavoca kwasemini kungase futhi:
- Thuthukisa isimo sakho sengqondo namandla - Ungase uzizwe udilika emigodini yamandla emva kokudla kwasemini, kodwa ukuqeqeshwa okufutshane kungakunika amandla amaningi ngosuku lwakho lomsebenzi.
- Ukunika isikhathi esengeziwe samahhala - Ukusebenza ngehora lakho lesidlo kusho ukuthi ukhululekile eminye imisebenzi ngaphambi nangemva komsebenzi.
- Sula ingqondo yakho - Ukushiya ikhompyutheni nokuthutha umzimba wakho kungacima ingqondo yakho futhi kukusize uvuselele lonke usuku lwakho.
- Gcina imali nama-kilojoule - Ukusebenzisa ukudla kwasemini kusho ukuthi ungadli njalo, okungakusiza kokubili imali kanye nekhalori elengeziwe.
- Ukunciphisa ukucindezeleka - Ukuzivocavoca kuyindlela eqinisekisiwe yokunciphisa ukucindezeleka futhi kungcono kunakho okunye okulandelayo: Ukufihla ekamelweni lokuphumula nokudla ikhekhe lokuzalwa elisele, isibonelo.
- Isikhathi sokuzindla - Ukuhamba okusheshayo noma ukugijima kuyindlela enhle yokukhulula ingqondo yakho, ukuxazulula izinkinga noma ukuza nemibono emisha kumaphrojekthi akho.
I-Logistics ye-Lunchtime Workout
Kuzodingeka wenze ukuhlela okwengeziwe nokulungiselela ukwenza umsebenzi wokudla kwamasemini kunalokho okuvame ukukwenza okwejwayelekile.
Yingakho ungase ufune ukuwagcina okungenani ekuqaleni. Uma usuqhuba izikhathi ezimbalwa, uzothola ukuthi yini okudingayo ukuze usebenze emini. Amathiphu ambalwa ayisisekelo afaka:
- Phakamisa isidlo sakho : Kungase kudingeke ukuthi uhlele ukudla kwakho ngokucophelela uma usebenza ngesikhathi semini. Yidla ukudla okulula (okufana ne-yogurt nezithelo) cishe ihora ngaphambi kokuzivocavoca kwakho bese udla isidlo sakho sasemini kamuva. Enye indlela ukudla ingxenye yesidlo sakho ngehora noma ezimbili ngaphambi kokuzivocavoca nokunye okunye kamuva ngosuku.
- Hlela Umsebenzi Wakho Wokusebenza : Bheka isonto lakho bese ukhetha usuku (s) ngezithiyo ezimbalwa endleleni yakho yokudla isikhathi semini. Yilungiselele ekhalendeni lakho njengalokhu ungathanda ukuqokwa.
- Gcina i-Gym Bag yakho ikulungele : Gcina isikhwama sokuzivocavoca ehhovisi noma emotweni yakho ukuze uhlale ulungele ukuqeqeshwa. Uma ungenakho ukufinyelela ekuzivocavoca, konke okudingayo yizicathulo zezicathulo zokuzikhandla okuhamba kancane. Uma wenza okuthile okunamandla futhi ungenayo isisindo esinamandla, ungasebenzisi isisindo sokugcoba umzimba, ugqoke izingubo zokugcoba ukugcoba ukuze uhlale upholile futhi owomile futhi usebenzise i-shampoo eyomile ukuze uthole izinwele ezintsha, ezihlanzekile ngaphandle kwamanzi.
- Yiba nobuntu : Ngake nginomsebenzi osebenza nabo owasebenzisa igumbi lesigungu samaminithi nsuku zonke ngeseshini sakhe se-aerobics (ngokuhle kahle komphathi). Ezikhathini zami zehhovisi, ngezinye izikhathi ngangigqoke izingubo zami zokuzivocavoca ngaphansi kwezingubo zami zokusebenza (uma kungenzeka) ukushintsha okusheshayo endlini yokugezela. Omunye umngane wasikisela ukushiya izinto ezibalulekile emotweni yakho (imali yekhofi noma ukudla okulula, ifayela oyodinga kamuva emini, njll) futhi uthathe izitebhisi ukuzithola nsuku zonke. Cabanga ngezindlela zakho zokudala ukwenza umsebenzi ufinyeleleke futhi kudingekile ukuze uthole umsebenzi.
Ukusebenza kwakho kwesikhashana sokudla
Uma ungenaso isikhathi esiningi, ukusebenza okungezansi kukunikeza imibono yalokho ongayenza ukuze uthole i-bang kangcono ibhakede yakho.
Ukuqeqeshwa kwesifunda . Uma ungenaso isikhathi esiningi, ukuqeqeshwa kwesifunda kuyindlela enhle yokushaya wonke amaqembu omzimba wakho ngesikhathi esifushane. Ungakhetha umzimba wama-6-10, noma wonke ama-cardio, wonke amandla noma ingxube yomabili. Yenza ngayinye isethi eyodwa (noma isikhathi esifike ngesikhathi) ngaphambi kokuthuthela emsebenzini olandelayo. Umqondo uwukushaya wonke amaqembu omzimba wakho bese uhamba ngesivinini esisheshayo ukugcina ukuphakama okukhulu. Nazi ezinye izibonelo:
- I-Timesaver Cardio & Strength Circuit
- I-10-Minute Amandla & Amandla Isifunda
- I-Bootcamp Workout
- Isijikelezo se-Cardio ne-Strength yangaphandle
Ukuzivocavoca kwe-Staircase : Lokhu kudlala okulula kuphelele uma unesiteji esincane sokusebenzisa esakhiweni sakho noma isiteji sezitebhisi epaki eliseduze:
- 3 iminithi Ukufudumala: Hamba ngezindiza ezingu-3-4 izitebhisi ngezinyathelo ezihamba kancane, ezilula (uma unendiza eyodwa kuphela yezitebhisi, hamba phezulu futhi uhlele imizuzu emithathu)
- Iminithi elingu-1 : Hamba ngezinyathelo ngokushesha ngangokunokwenzeka
- Iminithi elingu-1 : Hamba phansi ezitebhisini ngezinga elilula
- Isiphakela Samandla:
- I-Stair Pushups - i-16 ehamba kabusha
- Isinyathelo se-Ups - 16 sibuya ngomlenze wesokudla
- Izigqoko Zokuthatha Isinyathelo - Hamba emuva emuva esitebhisini nase-squat kuze kube yilapho ngemuva kwakho kuthinta isinyathelo sesibili (noma ngokuphansi ngangokunokwenzeka) - 16 ubuyela emuva.
- Isinyathelo se-Ups - 16 sibuyela emuva ngomlenze wesobunxele
- I-triceps i-Dips - i-16 ibuya kabusha
- I-Cardio Circuit :
- Iminithi elingu-1 : Hamba ngezinyathelo, uthathe kabili ngesikhathi
- Iminithi elingu-1 : Hamba phansi izitebhisi ukuze ululame
- Imizuzu emibili : Hamba ngezinyathelo ngezinyathelo ezihamba kancane, ezizinzile
- Iminithi elingu-1 : Hamba phansi izitebhisi ukuze ululame
- Isiphakela Samandla :
- I-Stair Pushups - i-16 ehamba kabusha
- Split squats - Phakamisa unyawo olungakwesokunxele kwisinyathelo esilandelayo ngemuva kwamapayipi angu-16.
- Izikwele Zisinyathelo - 16 zibuyela emuva.
- I-squit squats - Kule setha, yenza amaphaphu ngesinyawo sakho sokunene esiteji sokubuyela emuva kwe-16.
- I-triceps i-Dips - i-16 ibuya kabusha
- I-Cardio Circuit :
- Iminithi elingu-1 : Hamba ngezinyathelo, uthathe kabili ngesikhathi
- Iminithi elingu-1 : Vula izitebhisi ngokushesha ngangokunokwenzeka
- Imizuzu emibili : Hamba phansi izitebhisi ukuze ululame
- Iminithi elingu-1 : Vula izitebhisi ngokushesha ngangokunokwenzeka
- Imizuzu emibili : Hamba phansi izitebhisi ukuze ululame
I-No-sweat Office Exercises
Uma ukuphuma imizuzu engu-30 kungaphandle kombuzo, kunezinto ongayenza edeskini noma ehhovisi lakho ukugcina igazi lakho ligeleza: