Iimpazamo ezi-4 zokuSebenza eziQhelekileyo

Umxholo

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Imiceli mngeni yokuzilolonga idlulela ngaphaya kokubetha nje inkuthazo yokuya ejimini. Fumana ukuba yeyiphi imigibe ekufuneka uyazi kwaye ulandele ezi ngcebiso ukunqanda ukwenzakala kunye nokwandisa ukusebenza kwakho.

1. Ukulibala ukolula phambi kweeSeshini zokujima

Nokuba ucinezelwe ixesha, kuya kufuneka ushushubeze kwaye wolule ngaphambi kweeseshoni zokuzilolonga. Zama ukusebenzisa i-foam roller ukuze ukhulule kuba akufanele uphakamise iintsimbi ngemisipha ebandayo. "Ukukhupha izicubu zemisipha yakho ngaphambi kokuba uziqeqeshe kubaluleke kakhulu ekuhambeni kwegazi, ukuqhawuka kwemisipha kunye nokukhulula ukunamathela kwemisipha kunye namaqhina," utshilo u-Ashley Borden, umqeqeshi odumileyo oseLos Angeles.

2. Ukugqithisa

Iimpazamo zokuzilolonga zinokwenzeka xa usenza umthambo rhoqo. "Umzimba ngumatshini ophendula ngokugqibeleleyo kukungaguquguquki; ayisiyondawo onokugcwalisa ngayo iikhalori kwaye uzitshise ngemini enye," utshilo uBorden. Gxininisa kwilungu elithile lomzimba oliqeqeshayo kwaye unike umzimba wakho ixesha elaneleyo lokubuyela kwakhona. Ukulandela iingcebiso zokomelela ngolu hlobo kuya kunika izihlunu zakho ixesha elaneleyo lokuphola phakathi kokuzilolonga.

3. Ukukhetha ukuzilolonga okungalunganga

Olo didi lwe-stripper aerobics obhalise kulo lusenokungafanelanga isakhono sakho kunye neenjongo zokomelela. "Musa ukwenza ukuzilolonga ngenxa yokuba ithandwa okanye ngenxa yokuba udumo lwakho oluthandayo lucebisa-kufuneka lulungele umzimba wakho," wongeza uBorden. Ufuna ukuqiniseka ukuba awukhethi nje kuphela imithambo efanelekileyo yesakhono sakho, kodwa ukuba unefom echanekileyo nayo. Ukuqinisekisa ukuba unendlela efanelekileyo kuya kukunceda uthintele ukwenzakala.

4. Ukuphelelwa ngamanzi emzimbeni

Iimpazamo zomsebenzi zinokwenzeka ukuba awufuniswanga ngokufanelekileyo okanye awutyi ngokwaneleyo. Ulwelo kunye nokutya okufanelekileyo kubalulekile ekusebenzeni nasekuqineni. "Ukuba umxhasi ubonakalisa ukuba uphelelwe ngamanzi okanye ulambile, ndibanika iprotein shake, amanzi okanye ibha yamandla ukuqinisekisa ukuba batya iikhalori kwaye baphinde banike amanzi ngaphambi kokuba siqale uqeqesho," utshilo uBorden.

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