Iyiphi isizathu esisodwa isizathu sethu abaningi esithi asiyizivocavoca? Ngokuvamile ngoba simatasa kakhulu ukuze singenzi isikhathi.
Kulula ukuvumela uhlelo olumatasa lukuvimbele ukuvivinya umzimba futhi lokho kuvame ukuhlanganiswa yiqiniso lokuthi siyazi ukuthi sidinga isikhathi esithile sokuzivocavoca ukuze sithinte isisindo futhi sithole impilo enempilo.
Kukhona i- cardio , okufanele siyenze izinsuku eziningi zesonto imizuzu engu-30-60 bese sisebenza ngokuqeqeshwa kwamandla , okufanele senze izikhathi ezingu-2-3 ngesonto.
Uma usuvele unzima ukuthola noma yikuphi ukuvivinya umzimba, kungase kubonakale kungenakwenzeka ukufeza lokho.
Kungenzeka ngempela ukuthola ukusebenza kwakho, uma ufunda indlela engcono kakhulu yokusebenzisa isikhathi onayo.
Ukusebenzisa Isikhathi Sakho Ngokuhlakanipha
Kungenzeka ukuthi uzwile ukuthi ukusebenza okufishane okwenziwa nsuku zonke kusebenza kahle ekushiseni amakholori njengomunye, ukusebenza okude isikhathi eside. Kuhle, kodwa kudideka ukuzama ukuthola ukuthi ungashintsha kanjani ukusebenza kwakho okude kube yizifinyezo.
Uma unemizuzu engu-10 noma engu-15 ngesikhathi esisodwa, kufanele kube nini ukufudumala kwakho? Yiziphi izenzo okufanele uyenze? Ungazigcina kanjani amandla ukuze uthole ukuqeqeshwa okuphumelelayo?
Uma kuziwa ku-cardio, kunezindlela eziningi ongasebenza ngazo kanzima ngesikhathi ophethe ngaso. Isihluthulelo singamandla ekusebenzeni kwakho.
Ngokuvamile, isikhathi eside sokusebenza, ukuqina okuphansi kumele kube. Ngokufanayo, okufushane ukuqeqeshwa, ukuqina ngokwengeziwe kufanele ushayele zibe umzimba wakho.
Uma unemizuzu engu-10 nje kuphela, ufuna ukusebenza kanzima ngangokunokwenzeka kulezo zemizuzu engu-10. Uma ungathola imizuzu engu-10 izikhathi ezintathu ngosuku, ungathola ukuqeqeshwa okuhle.
Ukusebenza okufushane kwe-Cardio
Uma unemizuzu embalwa nje ye-cardio, ukugxila kwakho kufanele kube ngamandla. Noma yimuphi umsebenzi ozokwenza, uma nje ungasebenza kanzima kuwo futhi uthole ukushaya kwenhliziyo yakho phezulu.
Khumbula ukwenza okufudumalayo , kungakhathaliseki ukuthi ukuqeqeshwa kwakho kufushane kangakanani. Awufuni ukugxuma ekusebenzeni okuphezulu kakhulu ngaphandle kokulungisa umzimba wakho.
Ngezansi yisibonelo somsebenzi wokungaphandle wamaminithi angu-10 okubandakanya ukuhamba , ukugijima nokugxuma . Uma ungathandi umthelela ophezulu , ungahlala uhamba futhi ungeze amandla ngokuhamba ngejubane, ungeze amagquma ekusebenzeni, noma wenze imishanguzo ephansi yokuthinta. Ungazama futhi le Ngqungquthela Yomjikelezo Wemijikelezo Ephansi Yemizuzu Engu-10 . Sebenzisa lesi sikali sokuzivocavoca okucatshangelwe ukulandelela amandla akho:
I-10-Minute Work Outdoor
Iminithi elingu-1: Ukufudumala ngokuhamba okusheshayo - RPE - kufika ku-5
Iminithi elingu-1: Speedwalk - ishesha kuze kufike i-RPE yakho ku-6-7
Iminithi elingu-1: Run - RPE 8
Iminithi elingu-1: IJacking Jacks - RPE 8
Iminithi elingu-1: Speedwalk - RPE 8
Iminithi elingu-1: Run - RPE 9
Iminithi elingu-1: IJacking Jacks - RPE 9
Iminithi elingu-1: Run - RPE 9
Iminithi elingu-1: IJacking Jacks - RPE 9
Iminithi elingu-1: I-Sprint - RPE 9
Iminithi elingu-1: Hamba ngezinga elilula lokupholisa phansi - i-RPE iphinde iphinde ibe yi-3-5
Ungathola futhi i-cardio emsebenzini. Uma unendiza yezinyathelo , thatha amaminithi angu-10 bese uhlukanisa ukuqeqeshwa kwakho emigqeni yamaminithi angu-1 njengalezo ezibalwe ngenhla. Qala nge-warm-up (ukuhamba ngezinyathelo kancane) nokunye ukugijima ngezinyathelo nokuhamba phansi ngomzuzu ngamunye.
Ungazama futhi le- Workout Camp Workout ukuthi uyenze ekhaya.
Ungathola futhi neminye imibono ye- 10-Minute Timesaver Workout .
Ukusebenza kokuQinisa amandla
Uma kuziwa ekuqeqesheni amandla , ungenza uhlobo olufanayo lwezinto zokusebenza ze- cardio . Ngokuzivocavoca umzimba (umzimba ohloswe ngaphezu kweqembu elilodwa lemisipha) ngaphandle kokuphumula phakathi kokusetha, ungafakela ekuqeqesheni amandla okuqeqeshwa emaminithini angu-10, uma kungokwakho konke onakho.
Okungcono, kungcono ukuchitha isikhathi esiningi ekuqeqeshweni kwamandla akho ukuze uhlose ngempela lezo zinhlanzi, kodwa uzohlala unezinsuku uma ufushane ngesikhathi.
Ngezansi kukhona imibono yokusebenza yokusebenzisa imizila emifushane yokuqeqesha amandla:
- Ukuqeqesha Amandla Amaminithi ama-10 ngamabandla okuphikisa
- I-Quick Fix Body Body - Lo msebenzi ude ngaphezu kwemizuzu engu-10 kodwa unikeza umzimba wokuzivocavoca omfushane wokuzivocavoca
- Umzimba Ongezansi Osheshayo
- Umsebenzi wokujikeleza wamandla we-10-Minute
Qiniseka ukuthi uhlole nodokotela wakho ngaphambi kokuba uqale noma yiluphi uhlobo lohlelo lokuzivocavoca futhi uguqule ukusebenza ngokuya ngezinga lakho lokuzivocavoca .
Ukusebenza Okufushane Okujikelezayo
Indlela engiyithandayo yokuzivocavoca uma usufishane ngesikhathi ngokuhlanganisa i-cardio kanye namandla ku-Workout efanayo. Uvumelana nazo zonke izinto ozidingayo ngesikhathi esingaphansi, konke kuyilapho ushisa amakholori amaningi.
- I-10-Minute Met-Con Workout
- Imizuzu eyi-10 yeMzimba yomzimba Isisindo Sokujikeleza
- I-Calle Yonke Yomzimba-Isifunda Esivuthayo
- Amandla Namandla Ukuhamba Umsebenzi Wokujikeleza
Okubalulekile ukuthi ukuzivocavoca njalo kungcono kunokungasebenzi. Thatha isikhathi sokudiliza isimiso sakho bese uthola lezo zikhathi lapho ungafaka khona emsebenzini. Ungenza ngisho nokusebenza komzuzu we-cardio eyishumi ekuseni bese uzama amandla amaminithi angu-10 kamuva ngosuku. Kungakhathaliseki ukuthi uwabeka kanjani ndawonye, konke kubalwa.