Ukuzivocavoca Kulula Kwabaqalayo Ukwenza Ekhaya
Uma ungumuntu omusha wokuzivocavoca futhi uyazonda ukuphuma, uzothanda lesi sihloko. Kungani? Ngoba ngizokutshela ukuthi weqa lezo zithukuthuku, ukuzivocavoca kanzima. Eqinisweni, ukusebenza okulula kwama-Wabasaqalayo ekhaya noma ngaphandle kungcono ukukhetha uma uqala nje.
Ukulula, ukuzivocavoca ezingeni lokuqala kubalulekile empilweni enhle nokulahlekelwa isisindo. Ama-Workouts for Beginners (futhi ikakhulukazi kulabo abaye bazama futhi bahluleka ukugcina uhlelo lokuzivocavoca) ngokuklanyelwe ukwakha ukuzethemba nokudala imikhuba yokuphila impilo enhle .
Ngakho uma umgomo wakho ukwehlisa isisindo futhi uthole impilo , thola izingubo zakho ezihle futhi ake siqale.
Izinzuzo Zokusebenza Okulula Kwabaqalayo
Abaqalayo abaqala ukusebenza bangalindela ukujabulela izinzuzo eziningi. Uma usuqalile ngokuphelele ukuzivocavoca, ama-sessions wokusebenza okuphansi azokusiza ukuthi ushise amakholori amaningi. Futhi uma ungaqhathanisi ngokudla okuningi, amakhilogremu azoqala ukuwa. Kodwa lokhu kusebenza kunomsebenzi obaluleke kakhulu, futhi.
Izikhathi zokuzivocavoca ezilula ziyizakhi zokwakha uhlelo lwakho lokuzivocavoca. Bayokusiza ukuba udale imikhuba ezoholela ekulahlekelweni kwesisindo esikhulu kanye nokuphathwa kwesisindo somzimba . Ukusebenza okulula kukusiza ukuthi:
- Thuthukisa ukuzethemba
- Hlela isimiso sempilo nsuku zonke
- Thuthukisa imisipha enamandla, eqinile
- Thuthukisa ukulala kwakho
- Nciphisa izinga lokucindezeleka
- Bhisa amakholori amaningi futhi ulahlekelwe isisindo
Ukuzivocavoca Kulula Kuthuthukisa Impilo
Kukhona nezinzuzo zezokwelapha ekusebenzeni okuphansi kakhulu.
Abacwaningi bafunde izindlela zokusebenza okulula ezithinta umzimba. Ngenkathi sekulokhu kunakekelwa kancane kwezindaba ezikhokhelwa ukusebenza okuphezulu , amaseshini elula ahlala eyingxenye eyinhloko yezinhlelo zokulahlekelwa kwesisindo kubantu abaningi abahlukene, kubandakanya abantu abane-type 2 yesifo sikashukela, isifo se-metabolic noma i- high blood pressure .
Lapho abacwaningi befunda iqembu labafazi be-postmenopausal abane-syndrome ye-metabolic syndrome, bathola ukuthi uhlelo lokuzivocavoca oluphansi lwaluphumelela ekunciphiseni amafutha omzimba futhi kubasize ukunciphisa ukucindezelwa kwegazi nokunciphisa ama-glucose namazinga e-triglyceride. Njengoba ukulahleka kwesisindo kuvame ukukhathaza abesifazane besimo se-postmenopausal, lezi zitholakele zibalulekile.
Olunye ucwaningo oluqhutshwa eFrance lwahlola umphumela wokusebenza okulula emazingeni e-cortisol. I-Cortisol iyi-hormone ehlotshaniswa nesisindo somzimba esiswini uma amazinga ngaphakathi komzimba ehlala ephakanyisiwe isikhathi eside. Ababhali bokufunda bathola ukuthi ukuvivinya umzimba okuphansi kwasebenza ngokunciphisa amazinga e-cortisol.
Ukusebenza okulula kwabokuqala ekhaya
Awutholi lutho lokulahlekelwa futhi uzuze okuningi, ngakho kungani ungaqali uhlelo lwakho lokuzivocavoca olulula namhlanje ? Iphuzu ukukwenza into ... noma yini , ezinsukwini eziningi zesonto. Setha umgomo wesikhathi esifushane ukuqedela ukusebenza okuyi - 3 phakathi nesonto lakho lokuqala, bese ufaka izinsuku zokufunda kancane kancane uze wenze uhlobo oluthile lomsebenzi ezinsukwini eziningi zesonto.
Uhlobo lokuzivocavoca okhetha ukukwenza alubalulekile kangcono kunokuhambisana kohlelo lwakho. Kodwa uma ufushane emibonweni, nansi imisebenzi emihlanu elula ukuze uqale.
- Dance. Beka umculo othile, uthathe izingane zakho, i-sweetie yakho, noma akekho okungenhla ne-groove emizuzu engu-15-30. Uma omakhelwane bakho bekubona efasiteleni, banikeze amathiphu ambalwa mayelana nezinzuzo zokuzivocavoca okulula bese ubacela ukuba bajoyine.
- Ukusebenza oku-intanethi. Uma ufuna ukugwema ukuvivinya umzimba, sebenzisa umzimba ekhaya. Kulula ukukwenza ngokusebenza kwe- intanethi . Iningi labo likhululekile futhi iningi lihlinzeka ngokusebenza okulula kwama-Wabasaqalayo. Ngaphezu kwalokho ungajabulela inzuzo yokusebenza ngasese ekamelweni lakho lokuphumula.
- Ukuqeqesha umzimba. Awudingi noma yimiphi imishini ekhethekile yokuzivocavoca ukuze ushise amakholori futhi wakhe imisipha enamandla. Thatha imizuzu engu-10-15 ukwenza imisebenzi elula yokuqeqeshwa kwamandla. Zama ukuthatha u-5 ukugxilisa ukucindezela odongeni, ama- squats ama- 5 kanye namapayipi ama- 5 ahambayo. Uma ukuhamba ngamaphaphu kuyinselele kakhulu, yenza isethi yamaphaphu ahleliwe agcinwe kwi-countertop ukwesekwa. Phinda ukulandelana izikhathi ezingu-2-3. Imilenze yakho nemilenze yakho iyoqina futhi umzimba wakho uzoyithokozisa umsebenzi owengeziwe.
- Sihlalo Wokusebenza. Uma ungakabi ukhululekile ukuma isikhathi eside, bamba isihlalo esiqinile futhi ugcwalise imizuzu engu-10-15 yokuhamba nalokhu kuqhutshwa izikhathi eziningana ngesonto ngalinye.
- Shadowboxing . Uma ukudansa kungeyona indebe yakho yetiye, sebenzisa inzuzo yokugcina impilo futhi uzame shadowboxing ekhaya. Ayikho imishini edingekayo kulo msebenzi futhi kusiza ukunciphisa ukucindezeleka kanye.
Ukusebenza okulula kwama-Beginners ngaphandle
Ukusebenzisa ngaphandle kunikeza ama-perqs engeziwe. Kukhona izinzuzo zokunciphisa ukucindezeleka umoya wokuphefumula futhi ujabulele ipaki, indawo, noma imvelo yakho. Zama enye yalezi zenzo
- I-Aqua Jog. Uma amalunga akho engajabuli uma uhamba isikhathi eside, zama i-pool ukugijima , noma ukugijima kwe-aqua. Amachibi amaningi omphakathi anikezela ibhande elihlaza okwesibhakabhaka okudingeka ugcine umzimba wakho ophezulu uphume. Uma usenamanzi uvele uhambe ngaphandle kokuvumela izinyawo zakho zithinte phansi echibini. Ayikho ibhande? Vele uhambe emanzini ngezinyawo zakho emgodini wegumbi.
- Ibhayisikili. Gcoba iSchwinn yakho bese ugibela ngaphakathi. Thatha ngokuzenzekelayo uzungeza indawo noma noma kunjalo, thola indlela eqhubekayo evumela ukuthi uqhubeke nokuhamba ngezinyanga ezingu-20-30 noma ngaphandle kokuyeka izibani kanye nomgwaqo.
- Hamba. Usuvele wazi ukuthi ungahamba kanjani, ngakho-ke ungakhethi lo msebenzi ube ngumsebenzi wokuhamba ngomzuzu wama-30 futhi uwubheke njengokuzivocavoca? Hamba kancane kancane imizuzu emihlanu, thatha ijubane lakho imizuzu engu-20, bese upholisa bese uhamba kancane kancane imizuzu engu-5
Khumbula, uma uqala, iphuzu livele nje lihambe, lenze isimiso futhi wakhe ukuzethemba. Uma ufuna ukwandisa injabulo yakho futhi uthuthukise izinzuzo zezempilo zengeze okungenani imizuzu emihlanu yokuzivocavoca lula ekupheleni kweseshini sakho.