Ukuphela kwehlobo kungabonakala sengathi kuyisikhathi esidabukisayo sonyaka, kodwa kukhona okuthize ngomoya opholile, ophuzayo ongaphefumula impilo entsha emisebenzini yakho evamile, ikakhulu uma kuziwa ekuzivocavoca.
1 - Thatha inzuzo ye-Great Outdoors
Ngaphandle kokushisa nomswakama, ukusebenza kwangaphandle kukhululekile kakhulu futhi, ngemva kwehlobo elimatasa, iningi lethu silungele ukubuyela esimweni sokuzivocavoca. Isimo sezulu sokuwa, ezindaweni eziningi, sinikeza ezinye zezinto ezinhle kakhulu zokusebenza ngaphandle kwonyaka wonke.
Njengoba izingane zibuyela esikoleni namaholidi endleleni, kungaba yinselele ukuthola isikhathi sokuzivocavoca , ikakhulukazi uma kungekho ukukhanya kwemini. Nokho, inselelo ikhona enhliziyweni yokuhlala ilungele, ikakhulukazi ngezinsuku ezinde zobusika obuzayo.
Ukuqala manje kungakusiza ukuthi udale umxhwele okwanele ukuwenza ngezinkathi ezizayo ngaphandle kokuthola isisindo. Zama lokhu kusebenza okukhulu kokuwa ukuze uhlale ufanelekile.
Ukuhamba
Ukuhamba kungendlela elula yokuzivocavoca ngaphandle futhi indlela enhle yokuthola ukunyakaza okungaphezulu usuku lonke. Ngesimo sezulu esipholile, akudingeki ukhathazeke ngokuthuthumela okuningi, ngakho kungenza kube lula ukusebenza usuku lonke.
Konke okudingayo ngempela yizicathulo ezinhle zokuhamba , mhlawumbe, ezinye zezimoto zokuwa kwezulu ukuze zihlale zifudumele, zomile futhi zivikelwe. Isihluthulelo sokwenza kube kujabulise ukukwenza into yansuku zonke:
- Yenza umkhuba ukuhamba nsuku zonke lapho ufika ekhaya uvela emsebenzini noma ebusuku emva kokudla.
- Vuka ngamaminithi angu-10 ekuqaleni bese uqala usuku lwakho ngokuhamba okuzungezile kuzungeze ibhulogi. Sebenzisa isikhathi sokucabanga ngalokho ofuna ukukwenza futhi wenze uhlu lwakho lokukwenza.
- Hlela imisebenzi yokuwa ehilela ukuhamba-ukukhethwa kwe-Apple, ukuzingela ithanga eliphelele noma ukujabulela imibala enhle nge- Colorful Autumn Walking .
- Thola ukusebenza amaminithi ambalwa kusenesikhathi bese uthatha izinqamuzana ezimbalwa ezungeze indawo yokupaka.
Izintaba
Ukuwa yisikhathi esihle sokuhamba ngezinyawo - Isimo sezulu esishisayo, akukho zimbungulu futhi, ngokuqinisekile, ukubukwa okumangalisayo. Ngaphezu kwalokho, ukuhamba kuyashisa ama-mega-kilojoule njengoba ukwandisa ukuphakama kwakho futhi usebenze ngempela leyo miilenze.
Izizathu ezimbalwa nje zokwengeza ukuhamba ngezinyathelo zakho:
- Isebenza ezindaweni eziningi zokuqina: Akugcini nje ukuqinisa imisipha yakho ngokukhuphuka, ukwandisa ukukhuthazela kwakho kwe-cardio. Ukuhamba noma ukuhamba ngezinyawo kufinyelela ukushaya kwenhliziyo yakho, kukusiza ukuthi ushise amakholori bese ulungele.
- Isebenza imisipha eminingi: Ukuhamba ngezinyawo nokuya phansi ngisho nokunciphisa okuncane kuhilela ama-glutes, ama-quads, ama-hamstrings, amathole, okuyisisekelo nezinyawo.
- Iyakuthola ngaphandle: Uma ufana nabantu abaningi, uchitha isikhathi esiningi ngaphakathi ngaphakathi. Izintaba zikuvumela ukuba ubuyele emvelweni, vula ikhanda lakho futhi ukhumbule ukuthi kukhona izwe ngaphandle.
- Ukuhamba ngezintaba kuwukuzivocavoca okukhulu : Akuwa nje ukuwa okuphelele ukuhamba ngezinyawo, uma ukwenza ngesikhathi esifanele ungabona imibala emangalisayo njengoba amahlamvu ashintsha.
Uma usendaweni ephansi, bheka amachibi amancane, ihlathi lilondoloze noma imigwaqo yebhayisikili evumela ukuthi ubalekele empilweni yomuzi futhi ujabulele ngaphandle okukhulu. Ungabuye futhi uhlole imigwaqo engu-10 ehamba phambili yokuhamba ngezinyawo.
Uma ugijima, uzofuna ukuqinisekisa ukuthi unemishini efanelekile njengezinyawo zokuhamba, nendlela yokuhlala i-hydrated .
Ukugijima
Ukuqeda imisebenzi ephezulu yokuwa kwangaphandle kusebenza.
Ukuwa cishe yisikhathi esihle kakhulu sonyaka sokuphuma ngaphandle. Akushisayo kakhulu, hhayi kubanda kakhulu futhi ubukela amaqabunga ashintsha imibala njalo lapho uhamba ngaphandle ungenza umsebenzi ngamunye ube yi-adventure entsha.
Isihluthulelo sangempela sokwenza ukuwa sikhululekile ukugqoka ezinqeni ukuze ungashisi kakhulu noma ubanda kakhulu. Olandelayo? Ukwenza isiqiniseko sokuthi abantu bangakubona uma usebenza ebumnyameni ngokugqoka izimpawu zokugijima ezibonakalayo .
Hlola lokhu kusebenza okusebenzayo kwe-30-Minute Running ukuze uqalise.
2 - Buyela emuva ku-Gym
Uma isimo sezulu siphenduka iffy, ukuya ejimini kungakusiza uhlale endleleni yakho yokusebenza, ikakhulu uma uhileleka kwimisebenzi ehlukahlukene.
Ukuze usebenzise kahle isikhathi sakho sokuzivocavoca, musa nje ukwenza imishini efanayo ngaso sonke isikhathi lapho uhamba khona, kodwa sebenzisa yonke imishini yakho yokuzivocavoca okufanele unikele :
- Ukubhukuda: Ukubhukuda kungumsebenzi ongenamthelela omkhulu futhi uphelele ukuqeqeshwa komzimba okuphelele, wonke umzimba.
- Amakilasi okuzivocavoca: Kukhona amandla owabuthela kwabanye abantu lapho usebenza eklasini yokusetha ukuthi ngokuvamile awukwazi ukusebenza ngaphandle kwakho.
- Hamba umqeqeshi womuntu siqu: Ukuwa yisikhathi esiphelele sokuqasha iph futhi uthole ukusebenza kwakho endleleni efanele kusukela osukwini olulodwa.
- Ukuzivocavoca nomngane wakho: Uma uzizwa usatshiswa noma ungathandi ukuphuma wedwa, thola umngane ukuba asebenze nawe. Ukwazi ukuthi kufanele ubonise kuyokugcina ukhuthazwe.
- Gcina ithakazelisayo: Uma uvame ukufaka imishini ethile ye-cardio, ungakwazi njalo ukushintsha izinto ngokuqeqeshwa kwesikhashana , okuyindlela enhle yokushisa amakholori bese uthola isimo. Ungazama ngisho nokuhlukahluka okuningi ngokuxuba nokufanisa imishini ye-cardio ehlukile, njengalokhu kusebenza kwe-Cardio Medley .
Ukwenza Umkhuba Wakho Wokuzivocavoca Unamathele
Ukwenza umthamo wokuqina kufana nokukhula (phakathi kwezinye izinto), ngakho-ke uma uqala, qala ngezinsuku ezingu-3 zokuzivocavoca ngesonto.
Yenza okuningi uma ungakwazi, kodwa njalo qalisa lapho ukhona kunokuthi ufuna ukuphi. Nciphisa umzimba wakho nengqondo yakho ohlelweni lwakho olusha lokuzivocavoca ukuze unciphise ingozi yokulimala futhi wengeze njengoba usuxazululile. Nansi iSampula Sample ukukunikeza umbono wokuthi ungaqala kanjani:
Usuku 1 : imizuzu engu-20 umqeqeshi we-elliptical, imizuzu engu-20 Yonke Amandla Omzimba nokuthulula
Usuku 2 : 30-45 imizuzu yokusebenza kwe-Cardio Medley
Usuku lwesithathu : imizuzu engama-20 ukuqeqeshwa kwe-elliptical, imizuzu engu-20 Yonke Imandla Yomzimba nokwelula
3 - Fit Fit Home
Akudingeki ukuba uye ejimini ukuze ubuyele emzimbeni. Ukusebenza ekhaya kungase kuphumelele, ikakhulukazi uma ungenangqondo ngokuzivocavoca noma usabelomali.
Ukusebenza ekhaya kunezinzuzo eziningana ezihlanganisa:
- Ukuzijabulisa: Awudingi ukupakisha isikhwama noma ukushayela noma kuphi.
- Ukuziphendulela: Ukuba nesimo sokuzivocavoca ekhaya kusho ukuthi ungenza umsebenzi wokuzivocavoca noma nini.
- Ukuhlukahluka: Ngenkathi ungenakho ukufinyelela kuyo yonke imishini i-gym inayo, unezinhlobo ezihlukahlukene zokuzivocavoca. Amavidiyo wokuzivocavoca, izinhlelo zokusebenza zokuzikhandla kwi-smartphone yakho noma ithebhulethi noma ukwenza izinto zakho zokusebenza.
- Kulula esikhwameni: Konke okudinga ngempela ukuqeqeshwa okuhle ngumzimba wakho. Njengoba uqhubeka nokuzivocavoca umzimba, ungathenga imishini engabizi njengamaqembu okuphikisa noma ama-dumbbells.
Into eyodwa okumele uyikhumbule ukuthi ukusebenza ekhaya kudinga ukuzithiba. Kukhona okunye okudingeka kwenziwe - Umsebenzi, ukuhlanza, ukukhokha izikweletu ... kulula ukuvumela lokho kube yisizathu sokudlula ukusebenza kwakho.
Kungumqondo omuhle wokwakha umkhuba ongazihlanganisa ngokusebenza ngesikhathi esisodwa nsuku zonke futhi ube nokuhluka okuhlukahlukene esimisweni sakho.
4 - Zama Okuthile Okusha
Ihlobo livame ukuthola ukuthi sibadlali bezimpelasonto - sihamba ngokugibela ibhayisikili eside, sidlala imidlalo futhi sivame ukuphuma futhi sisasebenza.
Uma ukuwa kwehla, abaningi bethu baya ejimini noma silethe ukusebenza kwethu ngaphakathi futhi okungaholela ngokushesha ekukhunjweni nasekushiseni. Esikhundleni sokuya esimisweni esivamile sokuzidla, lesi yisikhathi esihle sokuzama into ehluke ngokuphelele.
Tai Chi
Eyaziwa nangokuthi ukuzindla okuhambayo, i-Tai Chi yinto ehamba kancane, ewuketshezi esiza ukuthuthukisa ibhalansi namandla ngenkathi ikugcina ukhululekile futhi uxhumekile emzimbeni wakho.
I-Tai Chi yinto enhle kakhulu okumelwe ikwenze ngobusuku bokushisa obususayo ukuze ikusize uhlale usebenza. Kungakhuphula imizwa yakho, ithuthukise ukuma futhi kuthuthukise impilo yakho yenhliziyo.
Ngenxa yokucindezeleka kokubuyela emsebenzini nasesikoleni, i-Tai Chi iyinhlangano yokuphelisa ukucindezeleka okuphelele.
Yoga
I-Yoga ingenye indlela yokuzindla okugqugquzela ukulinganisela, ukuguquguquka kwemvelo nokuxhunywa kwengqondo / ukuxhumana komzimba. Ngokuya ngohlobo olukhethayo, i-yoga ingahle iphumule noma ingaba inselele, ngezinye izikhathi kokubili.
Uthola i-studio yendawo ye-yoga eduze nawe, zama uhlelo lokusebenza lwe-yoga noma amavidiyo , noma uhlanganise ndawonye uchungechunge lwakho lwezinkinga .
Ukusebenza kwe-Barre
Noma yikuphi ukuzivocavoca okuphefumulelwe okugxile ekubaleni, ekuxhumaneni, nasekuqiniseni amandla ngokufaka ukuxuba kokuzivocavoca okuhambelana nokuhamba okugcwele kanye nalabo abahlukanisa futhi babambe izikhundla ezinzima; Izibonelo ezithandwayo zihlanganisa iPhysique 57 , I-Bar Method, i-Pure Barre, ne-Pop Physique.
CrossFit
Uma ufuna ngempela ukuhlola imikhawulo yakho, zama okuthile okufana ne-CrossFit. Lolu hlobo lokuzivocavoca lwaluhilela ukuqeqeshwa kwesikhashana esiphezulu, ukwenza umsebenzi wokuzivocavoca ngemithwalo enzima kakhulu futhi ulinganisa izinhlobo zamamethrikhi ngesikhathi ngasinye sokuzivocavoca ukuze ubone ukuthuthukiswa kwakho.
Ukunyakaza kubhekwa njengokusebenza, okusho ukuthi bahlanganyela umzimba wakho wonke ngezindlela ezihlukahlukene.
I-CrossFit inamandla kakhulu futhi akusibo abaqalayo, ngakho-ke uzoba nesipiliyoni sokuzivocavoca futhi uqiniseke ukuthi ukuzivocavoca oyikhethayo kunedumela elihle.
Ukuqeqeshwa kwesifunda
Uma ufuna into enhlobonhlobo kodwa ngaphandle kokuqina kokuthile okufana ne-CrossFit, ukuqeqeshwa kwesifunda esidala okuhle kuyisinqumo esihle.
Ngokuqeqeshwa kwesifunda, ukhetha ukuzivocavoca okungu-10 noma ngaphezulu, noma i-cardio, ukuqeqeshwa kwamandla, noma kokubili ukwenza ngamunye, omunye emva komunye ngaphandle kokuhlala phakathi. Ngalolu hlobo lokuqeqesha, usebenza ezindaweni eziningi zokuzivocavoca, ushise amakholori amaningi futhi wenze izinto zakho zokusebenza zibe mnandi kakhulu.
Isibonelo se-Cardio Circuit
Hlanganisa imizuzu emihlanu ye-cardio elula bese wenza umsebenzi ngamunye ngezansi, omunye emva komunye, ngaphandle kokuphumula phakathi. Gcwalisa amasimu amathathu.
- Iminithi elingu-1 - I-Plyo Jacks
- 1 iminithi - ama-Burpees
- I-1 iminithi - I-Jog endaweni
- I-1 iminithi - I-High Knee Jogs
- Iminithi elingu-1 - Ama-Lunges we-Plyo
- 1 iminithi - i-Ski Abs
- Amaminithi angu-1 - ama-Squat Kicks
- 1 iminithi - amaJack Jumping
- Iminithi elingu-1 - I-Squat Jumps
- Amaminithi angu-1 - I-Skys Speed
5 - Thola impilo enempilo yokuwa
Ngenxa yokuthi ihlobo ehlobo alisho ukuthi udinga ukugwema isigaba sokukhiqiza. Eqinisweni, ukuwa kwetha inani lezinqumo ezinkulu ekuphakameni kokudla okunomsoco wokudla kwakho ngenkathi ujabulela ezinye zezinto ezinhle ezisezinkathini.
Ithanga
Amapumpu enza ama-jack-o-lantern amakhulu futhi angcono kakhulu ekudleni okunomsoco futhi okunomsoco. Iphunga linikeza i-carotenoids (eyokusiza ukulwa nesifo senhliziyo nomdlavuza), amavithamini C, E ne-riboflavin, insimbi, i-fiber, ne-potassium, nje ukubiza amagama ambalwa. Ungaphumelela bese uqala ukwenza amapayipi amathanga noma ungazama imibono enempilo ngokuhlola lezi Ziphuzo Zempilo Ezimpilo.
Ama-apula
Lesi sikhathi sonyaka, ama-apula asemandleni abo futhi, ngenxa yokuthi asebenza kangako, ungathola izindlela eziningi zokuwasebenzisa ekudleni kwakho. Ama-apula aphansi kwamakholori, aphezulu e-fiber, akanayo i-cholesterol futhi anika izakhi zomzimba wakho ezibalulekile njenge potassium, i-vitamin C, i-calcium ne-folic acid. Ungawadla wodwa noma uwafake kunoma iyiphi inombolo yezingubo zokunambitheka okunye nokudla. Zama enye yalezi Zempilo zokupheka ze-Apple.
AmaPecans
Cishe uyazi ukuthi amantongomane akuhle kuwe (uma nje uqhuba ukulawula ingxenye ethile) futhi ama-pecans aphezulu ohlwini uma kuziwa kumanothi enempilo. I-Pecans inikeza i-zinc, i-magnesium, i-potassium, i-thiamine, i-folic acid, ne-vitamin B6, nje ukubiza amagama ambalwa, futhi ifafazwe ama-salads amakhulu noma idliwa yedwa njengendlela yokudla. Funda kabanzi mayelana nokuthi ama-pecans angakugcina kanjani uphilile.
Funda kabanzi mayelana nomkhiqizo omuhle ukuze uthole ngesikhathi sonyaka wokuwa .