Iindlela ezili-10 zobuqhetseba zokuLolonga uMhla wakho

Umxholo

• Sebenzisa uMgaqo weThathu
• Musa ukulwa neeFidgets
• Gcina intambo yokutsiba emsebenzini
• Yiphathe njengeNtlanganiso
• Khwela kwiBhola
• Yiphume
• Fumana iApp yoko
• Ukuphinda kabini phezulu
• Yithi nje OM
• Qhuba iOfisi Gauntlet
• Uphengululo lwe

Akukho xesha lokuzilolonga? Akukho sizathu! Ngokuqinisekileyo, usenokuba uxakeke kakhulu ukuba uchithe iyure (okanye nokuba yimizuzu engama-30) kwindawo yokuzivocavoca, kodwa kukho iindlela ezilula zokuthi usebenze kancinci suku ngalunye, nokuba ubambekile eofisini. Ke ukuba awubonakali ulungile kwiseshini yokubila, ungoyiki. Umqeqeshi we-FitOrbit.com u-Amanda Ebner wabelana nge-10 "iindlela ezikhohlisayo" zokudibanisa umthambo kusuku lwakho.

Sebenzisa uMgaqo weThathu

Ukuba awunalo ixesha leseshini ye-cardio engagungqiyo engama-30, qhekeza ukuzilolonga kwakho ube ngamacandelo emizuzu eli-10 endaweni yoko!

"Seta i-alam yakho kwimizuzu eyi-10 ngaphambili kwaye ukhabe eyokuqala ngaphambi kokuba usebenze, uchithe imizuzu eyi-10 yeyure yakho yesidlo sasemini ubila icandelo lesibini, kwaye upholise usuku lwakho ngemizuzu eli-10 yokugqibela xa ufika ekhaya," utshilo u-Ebner. "Isitshixo sokusebenza okufutshane kukugcina ubungakanani obuphezulu (cinga ukubaleka, uqeqesho lwesekethe, okanye i-plyometrics) kwaye uhlale ugxile kumzamo wakho-oku kukwenza. hayi ixesha lokufunda iphephancwadi okanye ukuhambahamba nje.

Musa ukulwa neeFidgets

Wahlala ezintlanganisweni wasweleka ukuze uvuke uhambe? Cofa iinzwane zakho, udlale ngepensile yakho, kwaye ujikeleze isitulo sakho. Ingathi uyaphambana? "Kungenzeka, kodwa i-fidgeters (abo bathatha inxaxheba kwizinto ezizenzekelayo kunye neziqhubekayo ezincinci) banokutshisa malunga ne-108 yeekhalori ezongezelelweyo imihla ngemihla ngenxa yokwala ukuhlala. , Ukutshintsha ubunzima bakho usiya ngapha nangapha ngexa umile emgceni, okanye ucofe iminwe yakho kwidesika yakho ngelixa ucinga ngengqondo. Ezo calories zemihla ngemihla zinokongeza ziye kufikelela phantse kwipesenti enye etshisiweyo ngenyanga, "utshilo u-Ebner.

Gcina intambo yokutsiba emsebenzini

Umzuzu ngomzuzu, intambo yokutsiba iyatshisa iikhalori ngaphezulu kwayo nayiphi na enye imithambo yentliziyo apho. Kukwayimpembelelo ephezulu, oko kuthetha ukuba ufumana iitoni zoncedo lokwakha amathambo ukuqala.

"Nokuba usemsebenzini, uhambahamba, okanye usekhaya kwaye ucinezele ixesha, ukutsiba ngentambo okwemizuzu nje eyi-10 kungatshisa iikhalori ezili-110 kwaye kusebenze ukubila okukhulu," utshilo u-Ebner.

Yiphathe njengeNtlanganiso

Sonke siphila kwaye sife ngeekhalenda zethu kwezi ntsuku, kutheni ke ungenzi idinga awunakuphoswa ngokupheleleyo-kwijimu!

"Ukuzama ukukhama kuloluya suku sele lupakishiwe kunokubonakala ngathi ngumsebenzi, kodwa ukucwangcisa ukuzilolonga ngaphambi kwexesha (umzekelo, ukufaka ipensile kule klasi yangoLwesibini kunye nomhlohli wakho omthandayo okanye ukuvimba imizuzu engama-45 ukuzama loo P90X intsha ividiyo) inokuphelisa uxinzelelo ngokwenza umsebenzi wakho ubonakale njengenxalenye yosuku lwakho oluxakekileyo, utshilo u-Ebner.

Khwela kwiBhola

Ukutshintshela isitulo sakho esiqhelekileyo kwibhola yozinzo yindlela ekhohlisayo yokuqinisa imisipha yakho engundoqo kunye nesezantsi, ukuphucula ukuma kwakho, kunye nokutshisa iikhalori ezongezelelweyo ezimbalwa ngexesha lomsebenzi wakho.

Unexesha elingakumbi (kunye neofisi enocango)? "Yongeza ukuzinza kweebhola, i-pushups, kunye ne-roll-ins kwi-repertoire yakho kwaye ugcwalise i-10 yomthambo ngamnye ngeyure nganye ngeyure. Uyakuva ukutsha ngexesha lesidlo sasemini!"

Yiphume

Sonke siyazi ukuba ukuhamba kuyindlela enhle yokuqalisa inkqubo yokuzivocavoca, kodwa kuthekani ukuba uyeka ukucinga ukuhamba njengokuzivocavoca kwaye uqale ukucinga njengexesha lokubuyisela iifowuni, ukucamngca, okanye indlela yokuthenga ukutya kwakho?

"Ukudibanisa isenzo esilula sokuhamba kunye nemisebenzi 'eyimfuneko' kubomi bakho bemihla ngemihla kuyenza ingabi ngumsebenzi kwaye ibe yeyona ndlela isengqiqweni yokugcwalisa uluhlu lwezinto oza kuzenza kunye nokutsha kakuhle ngelixa usenza, utshilo u-Ebner.

Fumana iApp yoko

Ii -apps zoqeqesho ze-iPhone okanye i-Android ziye zanzima kakhulu kule minyaka imbalwa idlulileyo, kwaye uninzi lwezonaapps zibalaseleyo ziphantsi kwe- $ 5 okanye simahla (cinga iNike Training Club, MyTrainer, okanye iMapMyFitness).

"Unokuba nomsebenzi ogcweleyo ngokucofa iqhosha ngaphandle kokuchitha itoni yexesha uzama ukucinga ngeenkqubo okanye ukhuphele izicwangciso zoqeqesho. Ngaba ufuna ubuqu obungakumbi? Jonga i-FitOrbit.com, indawo yoqeqesho lomntu kwi-intanethi edibanisa nawe ngokwenene- ubomi babaqeqeshi bobuqu kunye nezicwangciso zesondlo ezingaphantsi kwe- $ 2 / ngosuku, "u-Ebner ucebisa.

Ukuphinda kabini phezulu

Uninzi lwabantu baseMelika bachitha iiyure ezintathu ukuya kwezine ngosuku phambi kwetyhubhu-kwaye ixesha elininzi lichithwa esofeni okanye ebhedini. Guqula umsebenzi wakho wokuzonwabisa owuthandayo ngokuwenza kabini njengokuzilolonga!

"Ukuba une-treadmill okanye ibhayisekile emileyo, yibeke phambi kweTV kunye ne-pedal ngokumodareyitha ngexesha lomboniso kwaye ngamandla ngexesha leentengiso. Akukho zixhobo? Enye i-pushups, i-crunches, i-plank pose, kunye ne-jumping jacks ngomzuzu ngamnye wentengiso. ikhefu, emva koko ugcwalise uthotho lwama-30 wentshukumo nganye kwisiphelo somboniso ngamnye obukeleyo, utshilo u-Ebner.

Awuyi kuphakamisa izinga lentliziyo yakho kwaye utshise iikhalori, kodwa uya kukuphepha ukwenza iihambo ezininzi ekhitshini kwisiqendu esinye.

Yithi nje OM

Imethi yeyoga yenye yezona zinto zilula (kwaye zitshiphu!) Izixhobo zomzimba wokuzisebenzisa, ukugcina, kunye nokupakisha, yiyo loo nto yenza iqabane elifanelekileyo lokucinezela ekusebenzeni kwemihla ngemihla.

"Iividiyo zokusasaza simahla zeyoga ziyafumaneka kwiYouTube, ngelixa uthotho oluphambili kunye nabahlohli abaphezulu banokuthengwa kwiindawo zokubhalisa ezinjengeYogaGlo.com. Iindawo zoqeqesho lomntu zibonelela ngokwenza i-yoga kunye neePilates zokusebenza ezisebenza kwishedyuli yakho kunye nenqanaba lakho lokukwazi, kwaye inokuprintwa okanye ifikeleleke ngokuthe ngqo kwindawo yokusebenzela ngaphandle kokuphikisana kwikhaya lakho okanye iofisi, ”utshilo u-Ebner.

Qhuba iOfisi Gauntlet

Ukuvuka kade kwaye uyazi ukuba ukuzilolonga kwakho yinto yokuqala kwibhloko yokuqhawula ixesha? Yenzele ngokusebenzisa amaqhinga alula "ukukhulisa" usuku lwakho lomsebenzi oluqhelekileyo okanye uthumelo lube kukuzilolonga ngokupheleleyo, okumpompa intliziyo.

"Qala ngokupakisha ukupaka kude kwindawo oya kuyo (nokuba ngcono: ibhayisekile okanye ubaleke ukuya emsebenzini!) kunye nokugijima okanye ukuhamba ngesantya ukuya emnyango. Emva koko, thatha izitebhisi endaweni ye-elevator kwiofisi yakho (kwaye uqhubeke nokuthatha Sebenzisa imizuzu emibini yokuqala yeyure nganye kusasa ukugxila kwiqela leemisipha ezahlukeneyo (umzekelo, i-pushups ngo-9: 00 kusasa kumzimba ongaphezulu, i-squats ngo-10: 00 ekuseni kumzimba ongezantsi, iplank pose ngo-11. :00 am for core, etc.), emva koko uthathe uhambo olude ngesidlo sasemini," ucebisa uEbner. Unokutshisa ngaphezu kweekhalori ezingama-250 ngaphambi kwemini!

Uphengululo lwe