Iingcebiso ezili-10 zokuBuya emva koThando ngokuSebenza ngaphandle xa sele ukhutshiwe kwiWagon okwethutyana

Umxholo

• # 1 Wuhloniphe umzimba wakho.
• # 2 Sukuthelekisa inkqubo yakho neyomnye umntu.
• # 3 Zibophelela kwinto-ngokoqobo.
• #4 Musa ukoyika ukucela uncedo.
• # 5 Thenga iimpahla zokuzilolonga ezintsha.
• # 6 Guqula imeko-bume yakho.
• #7 Yazi ixesha lokuzityhala.
• # 8 Ungakhululeki.
• #9 Joyina iqela.
• #10 Yeka ukuzilolonga.
• Uphengululo lwe

Ngombulelo ngakumbi nangakumbi abantu abaqala ukujonga umthambo njengeyona nto iyinxalenye yobomi bakho kunokuba ibe “sisiqhelo” okanye ukuzibophelela kwamaxesha onyaka. (Ngaba i-mania yomzimba wasehlotyeni nceda ufe sele?)

Kodwa oko akuthethi ukuba ubomi abunakungena nakwezona zicwangciso zibekwe kakuhle kunye neendlela zokwenza umthambo. Mhlawumbi usandul 'ukuba nosana kwaye awunakucinga nokubeka i-spandex okanye mhlawumbi ubusabuyisela kwimeko yokulimala kwaye uphulukene ngokupheleleyo nazo zonke iinzuzo ozifumene nzima ngenxa yoko. Zininzi kakhulu izizathu zokwenyani, ezinyanisekileyo, ezinxibeleleneyo, kunye nezamkelekileyo ngokupheleleyo zokuya kwihiatus yokomelela. Kukwakho nenye into enokuthethwa ngokuhlala nje usekwenziweni komzimba. Usenokuba usasebenza, kodwa awukhumbuli ixesha lokugqibela wawuyonwabele. THANDEKA: Akukho ndlela yokufumana into oyinqwenelayo umzimba wakho (kunye nengqondo) okanye oyifunayo kuloo ntshukumo ingenangqondo.

Unyango lwako konke oku kungentla: Okokuqala nokuphambili, zinqumle kancinci. Yiba nobubele, kwaye uyazi ukuba nokuba siyintoni na isizathu sokuwa thandana nokuzilolonga (okanye, heck, ungaze ube kulwalamano lokuzibophelela kunye nokuqina kwasekuqaleni), kuyasebenza. Emva koko, cofa kubuchule bakho kwaye uze neendlela ezintsha zokutshintsha imbono yakho ekusebenzeni. Ukunceda, siye sacela abanye abantu abanobuchule ukuba babelane ngendlela abaye bazikhupha ngayo kwimeko yabo yokudodobala kokuzilolonga.

Yiba iingcebiso zabo kwaye ubuyele eluthandweni ngokuzilolonga kwakho ngokulungileyo.

# 1 Wuhloniphe umzimba wakho.

Umama omtsha nomphembeleli wempilo Jocelyn Steiber @chicandsweaty uyazi ukuba kunjani ukuba nobomi ukuphosa isikrufu esikhulu kwinkqubo yakho yokuqina kweoyile. Ngaphandle kokusebenza lonke ixesha lokukhulelwa kwakhe, emva kokuba ezele intombi yakhe kwiinyanga ezininzi ezidlulileyo, uthi waphulukana nayo yonke inkuthazo.

“Ndandihlala ndicinga ukuba ndiza kuba ngomnye wabafazi ababala iintsuku de ndifumane iveki ezintandathu “yokuqhubeka” kugqirha wam, kodwa yakufika loo mini, ndandingekasondeli nokuba ndikulungele. phinda uzilolonge,” utshilo. “Ndandidinwe emzimbeni nasengqondweni.” (Jonga: Ungawuvuselela njani uMthambo kunye neNkuthazo yokuLahla kobunzima xa ufuna nje ukuphola kwaye utye iitshiphusi)

Ekugqibeleni, uSteiber wafumanisa ukuba eyona nto angayenza yayikukuhlonipha oko umzimba wakhe ukhe wakwenza kwaye nokunika ixesha. "Kwandithatha phantse unyaka wonke ukuba ndizive ndikhululekile ngomzimba wam omtsha kwaye ndonwabele ukuzilolonga kwakhona." Ekugqibeleni, uye wasebenza kancinci ngexesha lokulala kwentombi yakhe, kwaye voilà, wafumana oovimba bamandla abangasetyenziswanga.

# 2 Sukuthelekisa inkqubo yakho neyomnye umntu.

Mhlawumbi uyangxama kwindawo yokuzivocavoca kwaye awuboni ziphumo zifanayo nezomhlobo wakho okhumbula kancinci ukupakisha iiteki zakhe. Mhlawumbi ubunezinyanga ezimbalwa uxakekile emsebenzini kwaye ubeke iiponti ezimbalwa ezongezelelweyo ngelixa umntu osebenza naye ngandlel 'ithile efumana ixesha lokuqhekeka kwisitudiyo somzimba se-boutique esikufutshane.

Iyacaphukisa? Ingayiyo. Kodwa yeka ukuthelekisa umzimba wakho kunye nokuzilolonga kwakho nakomnye umntu. Wonke umzimba wahlukile, kwaye kuninzi okungakumbi okuya kubona "iziphumo" kunexesha olibeka kwindawo yokuzivocavoca. (Eyeleleneyo: Kutheni i-butt yakho ijongeka ifana nokuba zingaphi ii-squats ozenzayo)

USteiber uthi: “Kunzima ukuzithelekisa nabanye, kodwa zama ukungaweli kulo mgibe.

# 3 Zibophelela kwinto-ngokoqobo.

Ngalo lonke ixesha uJess Glazer, umqeqeshi wezempilo kunye neshishini kunye nomyili we-FITtrips, esiya kwi-hiatus yokomelela komzimba (ngenxa yokulimala okanye nje ukuthatha ubomi), uthi usebenzise indlela efanayo nokubuyela ekusebenzeni kwakhe.

Inxalenye yolo hambo kukuzibophelela kwinto efike ngexesha. Joyina umceli mngeni, qalisa inkqubo entsha, ubhalisele ugqatso olufuna ukuba uqeqeshe, ucebisa. (Eyeleleneyo: Yintoni Ukubhalisela uMdyarho weBoston owandifundisayo malunga nokuSeta iiNjongo)

Xa unenjongo elundini, ikunika ugxininiso lwelaser ekuzibopheleleni ekufezekiseni olo sukelo (ingakumbi ukuba yinto ekufuneka uyihlawulele, njengogqatso).

#4 Musa ukoyika ukucela uncedo.

Luhlobo oluthile lonyango-ngamanye amaxesha awunakukwenza wedwa. Kukwanjalo nangokuphuma kulo mthambo upholile. Ukuba ubusenza into efanayo yokudlala ye-AF ukuba ngubani owaziyo ukuba uza kuhlala ixesha elingakanani ngelixesha, isenokuba lixesha lokungenisa ugcino oluthile.

Cinga ngokuqesha uqeqesho lomntu okanye ubhalisele iklasi ongazange ucinge ukuba ungayenza, utsho uGlazer, ongumqeqeshi kwi-Performix House e-NYC. Ayikuko ukusilela ukucela uncedo. Kungumqeqeshi okanye umsebenzi wokufundisa ukugcina wena kunye nomzimba wakho uhamba-uwasebenzise.

# 5 Thenga iimpahla zokuzilolonga ezintsha.

"Fumana izizathu ezintsha zokuthanda umzimba wakho okanye uthenge iimpahla ezintsha ezikwenza uzive uzithembile," ucebisa uSteiber, othi yayiluthando lwee-leggings eziphakanyisiweyo eziphakamileyo ezamnika amandla okunyanzela ukuba afumane intshukumo emva kokubeleka. (Inxulumene: Ezi Leggings zinamanqina aphezulu zineengxelo eziyi-1,472 zeNkwenkwezi ezi-5)

Inzululwazi ibonise ukuba into oyinxibayo eneneni inempembelelo enkulu kwindlela oziva ngayo, ocinga ngayo nakwindlela ozenza ngayo izinto. "Xa unxiba iimpahla ezintsha zokomelela komzimba, uqala ukuba ngumlingiswa onxibe isinxibo somdlalo," ugqirha wezengqondo uJonathan Fader wasixelela ngaphambili. "Ngenxa yoko, ulindele ukuba ube nokusebenza okungcono, okwenza ulungele ngengqondo umsebenzi."

# 6 Guqula imeko-bume yakho.

Ukuba ingcinga yokuyifaka kwi-treadmill ikwenza ufune ukwenza ngayo nayiphi na into KODWA usebenze, kutheni ungahambeli ngaphandle? Ukufumana iindlela zokwenza umsebenzi uzive ngathi udlala kwaye ungaphantsi "njengomthambo" uya kutshintsha imbono yakho, utsho uGlazer.

Ukuba ngaphandle kwendalo kunesakhono esingaqhelekanga sokwenza ukuba ube noxinzelelo olukhawulezileyo kwaye wonwabe ngokubanzi. Ke, bamba i-yoga mat kunye nee-headphones zakho kwaye uziqhelanise nokuhamba kweyoga yakho kwipaki ekufutshane. (Idibeneyo: Izizathu ezi-6 kufuneka uthathe iYoga yakho ziQhelisela ngaphandle)

#7 Yazi ixesha lokuzityhala.

Zibuze ukuba kutheni uthetha ngokwakho ngaphandle kokuzilolonga okanye sele uqalile ukuwoyika. Ukuba uqeqesheke ngokugqithiseleyo yaye udiniwe, “musa ukuzibetha xa udiniwe kwaye ungathanda ukuba uthi qwa, kodwa yazi ukuba kuhle ukuzityhala ngamanye amaxesha,” utsho uSteiber. Ukuvula isizathu sakho sokuphepha isenzo esifunekayo sokuzisa ulonwabo, yimfihlo yokutsiba ngaphezulu komqobo ukuze ufumane uvuyo ekuhambeni kwakhona. (Eyeleleneyo: Ngaba Kuyenzeka Ukwenza Kakhulu I-HIIT?)

# 8 Ungakhululeki.

Ukwaneliseka ngumkhondo okhawulezayo wokukruquka. Ukuba ubusenza umsebenzi ofanayo kangangeenyanga kwaye wayeka ukubona utshintsho olukufake kuyo kwasekuqaleni, ngokuqinisekileyo lixesha lotshintsho. “Zama into entsha,” utsho uGlazer. Ungakhululekanga okanye ufunde umdlalo omtsha. Fumana ulonwabo kunye nemincili kwizahluko ezitsha, iziqalo ezitsha, kunye neenjongo ezintsha!

#9 Joyina iqela.

Ukuba impilo yomzimba iziva ngathi kukutsala kubomi bakho basekuhlaleni okanye uluvo loqeqesho lomdyarho luvakala njengeyona ndlela inesithukuthezi yokusebenza, cinga ukujoyina iqela, utshilo uGlazer. Cinga: i-intramural, imidlalo yeligi yabantu abadala.

"Le yindlela entle yokunxibelelana, ukudibana nabahlobo abatsha, kunye nokufumana abahlobo abenza uxanduva lokuphendula," utshilo.

#10 Yeka ukuzilolonga.

Kulungile, sive.Njengoko uGlazer ebeka, ukubuyela eluthandweni nentshukumo kulula, kuya kufuneka uyeke ukuzilolonga kunye noqeqesho endaweni yoko uqale ngokuhamba nokudlala.

Okukwintsusa: Ukomelela kufanele ukuba kumnandi. Ukuba akunjalo, awuyi kuyenza. "Danisa, dlala, baleka, tsiba, yenza njengomntwana, kwaye uhambe nje ngendlela obukade uhlala ngayo ngaphambi kokuba ukhathalele ukuba ubukeka njani okanye ukuba ubusele uzilungiselela usuku."

Uphengululo lwe