Ama-Solutions Fitness Fitness asekhaya
Uma uya emgodini wokuzivocavoca kwakho ngesikhathi esithile sonyaka, cishe kuyoba phakathi nenkathi yeholide. Phakathi kwezinhlelo zokuhamba , imisebenzi yesikole yezingane, imibuthano yemindeni, ukuyothenga, ukupheka, nokuya emaphathini amaholidi ahlukahlukene, isimiso sakho sithola izibopho ezintsha, okwenza kube lula ukusunduza ukusebenza ngendlela.
Kodwa yilapho ungafanelanga ukuthungatha ukuqeqeshwa kwakho kulo nyaka, ikakhulukazi ngesikhathi seholide:
- Ukuzivocavoca Kuyi-Stress Reliever . Ngisho noma uthanda amaholidi, kungabangela ukucindezeleka. Bona uhlu lwezizathu ngenhla.
- Ukuzivocavoca Kusiza Ukungalingani Ukudla Okunciphisa . Isikhathi seholide yisikhathi sonyaka lapho kungenzeka ukuthi ujabulele ama-cocktails ambalwa, i-smorgasbord yamakhukhi kaKhisimusi, nesabelo sakho esihle se-turkey ne-ham. Nakuba kufanele usondele konke lokho kokudla ngokulinganisela, uma nje ugcina isimiso sokuzivocavoca, ungaqiniseka ukuthi ukusetshenziswa kwakho kwekhalori okungaphezulu ngeke kulungise yonke imisebenzi enzima oyenzile unyaka wonke.
- Ukuzivocavoca Kugcina I-Centered and On Track . Uma konke okusemandleni akho kukhishwa kancane-inkambo, kuyahle kakhulu ukulinganisela ukuze ube nemigomo eyodwa noma emibili eya ekugcineni ukuze ikugcine umqondo wokujwayelekile. Ngokulondoloza ukuqeqeshwa kwamasonto onke, uzokwazi ukuzinakekela kahle ngenkathi yeholide futhi ungene ngonyaka omusha ngaphandle kokuthi uzame ukulinganisa impilo yakho emva kukaJanuwari 1.
- Ukuzivocavoca Kukhuthaza Ummoya . Ngokuqinisekile, amaholide kufanele ajabule, kodwa ngabe utholakale kaningi kangakanani ukushayisana nomngane wakho womshado noma ukucasuka nezingane zakho, ngenxa yokuthi impilo yakho izwa ngokukhathala? Ukuzivocavoca kukhulula ama-endorphins angakhuphula isimo sengqondo futhi akusize uhlale unombono omuhle.
- Ukuzivocavoca Kuthuthukisa Ukukhiqiza. Abantu abavame ukuzivocavoca njalo banengqondo engcono futhi bayaphumelela kunelabo abasebenzisa njalo. Uma uthola okuningi epulpheni yakho, ukucindezela ukuqina emini yakho kungakusiza ukubhekana nakho konke okunye ngokuphumelelayo.
Indlela Yokwenza Umsebenzi Wemihlahlandlela Yokuphila Kweholide
- Khetha izindlela ezimfushane zokuvala isikhashana. Izindaba ezinhle ukuthi, akudingeki uzinikele ekusebenzeni isikhathi eside. Ukuqhuma okusheshayo , okujulile kokuzivocavoca kungaba njengokuthi, noma ngaphezulu, kusebenza kunokuqeqeshwa okude, okuqhubekayo. Ngokuhlose ukusebenza kwezinyanga ezintathu kuya kwemihlanu ngesonto, ngamunye ohlala phakathi kwemizuzu engu-20 no-45, uzothola izinzuzo zokuzivocavoca ngenkathi ugcina (noma ngisho nokuthuthukisa) izinga lakho lokuzivocavoca.
- Hlala Ekhaya . Uma ukhathazekile ngesikhatsi, weqa idrayivu ukuya ejimini. Leyo yedwa ingabamba imizuzu engu-10 kuya kwengu-40 ngesikhathi sokuzivocavoca oyikhethile, kuye ngokuthi indawo yakho yokuzivocavoca ikhona kuphi. Futhi ukholwe noma cha, akudingeki ukuba ube nokuzivocavoca ukuze uhlale ulungile. Awudingi ngisho noma iyiphi imishini ekhethekile yokuzikhandla ukuze wenze lo msebenzi. Gxila ekuzivocavoca umzimba okuyizimba umzimba okwandisa kakhulu izinga lakho lenhliziyo ngenkathi inselele amaqembu akho amakhulu ama-muscle.
- Landela Uhlelo . Ukubheja kwakho okuhle kakhulu ngokunamathela esimweni sokuzivocavoca ngesikhathi samaholide, ikakhulukazi uma uhlela ukuzivocavoca ekhaya, ukulandela uhlelo langempela. Kungaba nzima ukuhlela nokwenza umsebenzi wakho siqu, ikakhulukazi uma ungaqiniseki ukuthi ungaqala kanjani. Hlola i- Pinterest ne- YouTube ukuze ufune izinhlelo zamahhala, noma ubhalisele isevisi yevidiyo yokusakaza inthanethi ukuze ulandele amakilasi aholwa ngabaqeqeshi ekhaya.
Sebenzisa lokhu kusebenza kokungena kwesampula
Njengesibonelo sohlelo lokuqeqeshwa kwesikhashana okufanele ulandele, zama le isimiso esisekelwe esikhathini esisekelwe kuThabata .
Ukusebenza kweTabata
Uma wenza ukuvivinya kweTabata, setha i-timer timer kwikhompyutha yakho noma i-smartphone ngakho ikunika izinkathi eziyi-8 zokuphumula, ngayinye ngemizuzwana engu-20 yomsebenzi kanye nemizuzwana engu-10 yokuphumula. Ngamanye amazwi, uzokwenza imizuzwana engu-20 yomsebenzi, bese uzophumula imizuzwana engu-10, uphinda lo mjikelezo izikhathi ezingu-8 eziphelele. Ithebhu ngayinye idlala inani lemaminithi amane.
Lokhu kusebenza kweTabata kufaka ama-Tabatas amane amaminithi amane.
Ithebhu # 1: I-Skaters
- Yenza amasethi angu-8 wamasekhondi angu-20 asebenza, imizuzwana engu-10 iphumule
Ithebhu # 2: Izinqola zezintaba
- Yenza amasethi angu-8 wamasekhondi angu-20 asebenza, imizuzwana engu-10 iphumule
Ithebhu # 3: i-Moguls
- Yenza amasethi angu-8 wamasekhondi angu-20 asebenza, imizuzwana engu-10 iphumule
Ithebhu # 4: I-Bear Squats
- Yenza amasethi angu-8 wamasekhondi angu-20 asebenza, imizuzwana engu-10 iphumule
Imithombo:
UBalchin R, uLinde J, Blackhurst D, uRauch HG. "Ukuxosha ukucindezeleka? Umthelela wokuvivinya umzimba ngokucindezeleka." I-Journal ye-Affective Disorders . http://www.jad-journal.com/article/S0165-0327(16)30085-4/abstract. I-Vol. 200 Pg. 218-221. Agasti 2016.
> Kongstad MB, Christensen JR, Sjogaard G, Sogaard K. "Umphumela wokuzivocavoca umzimba nokuqeqeshwa ngokomzimba ekukhiqizeni umsebenzi phakathi kwabasebenzi bezempilo." I-20th Annual Congress ye-European College of Science Science. http://www.forskningsdatabasen.dk/en/catalog/2284001709. 2015.