Izizathu ezi-7 zokuCutha ukuFunda kwakho

Umxholo

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Ukuba uqhele ukubukela iwotshi ngexesha lokuzilolonga okubonakala ngathi kuyatsala, uya kuvuya ukwazi ukuba ukukhawuleza kwemizuzu engama-20 okanye imizuzu engama-30 yokuzilolonga kunokuba kuhle-ukuba akukho ngcono. Kwiveki ephelileyo, iNew York Times inike ingxelo ngeeklasi ezimbalwa "ezibonisa" ezinciphisa ixesha lokuzilolonga ngokuvuselela amandla. Sijikeleze izizathu ezi-7 eziphezulu zokuba kutheni ukusebenza okufutshane kukude kwiziphumo:

1. Tshisa ngakumbi amanqatha-imini yonke. "Ukwenza umsebenzi wakho ube mfutshane kwaye uqine ngakumbi akugcini nje ixesha, kodwa unokutshisa iikhalori ezininzi ngokubanzi," utshilo uJari Love, inkwenkwezi ye-DVD ethi "Fumana i-Extremely Ripped Boot Camp". Ukusebenza okufutshane kudla ngokubandakanya ukushukuma okukhawulezayo kunye nokukhawulezisa izihlunu ngokukhawuleza, ezingena kwi-carbs njengomthombo wamafutha. "Xa izinga lokubetha kwentliziyo yakho liphakanyisiwe ukuya kwinqanaba lokuba utshise ii-carbs ikakhulu, oko kuthetha ukuba uya kutshisa amanqatha amaninzi ngexesha lokuzilolonga kwaye emva ulungiselelo luphelile. "

2. Yakha umsipha. Izihlunu zethu zefiber 'ezikhawulezayo'-ezo ziqeshwe ngexesha lokuhamba ngokukhawuleza, ngokukhawuleza- "zibalulekile ukomelela kwezihlunu, isantya kunye namandla," utsho uThando. Xa ufuna ikhefu elikhawulezileyo ngexesha lokuzilolonga, tshintshela ekuhambeni okungabom 'kokuhamba kancinci', okufana nezikwere okanye iicunche; baya kunceda ukujikeleza ukujima kwezihlunu zakho.

3. Yomeleza intliziyo yakho. Ukunyusa intliziyo yakho kangangemizuzu engama-20 okanye engama-30 yonke imihla kuyakuyenza yomelele kwaye ibe sempilweni, ngokweThando. Jonga i-round-up yethu yeendlela ezikhawulezayo ze-cardio.

4. Thintela ukwenzakala. "Xa uqeqesha umzimba wakho ukuze ukwazi ukuphatha intshukumo ekhawulezileyo kunye nequbuliso, uyakulungela imisebenzi yemihla ngemihla," utshilo uThando. Ngaphezulu, ukuzilolonga okufutshane kuthetha ukuba kunxibe okwexeshana okukhokelela kwimisipha ebuhlungu.

5. Bust izizathu. Usenokungakwazi ukuzibophelela ngokupheleleyo emva kwemini ejimini. Kodwa isiqingatha seyure-okanye ngaphantsi-yokusebenza kulula ukucudiswa nakwelona suku luxakekileyo.

6. Kwandiswe ixesha lakho. Okona kusebenza ngokukhawuleza okukhawulezileyo kukunceda "ukwenza izinto ezininzi" ngeentshukumo ezibetha amaqela aliqela ezihlunu ngokulandelelanayo, njengemiphunga enebicep curls okanye i-squats elandelwa ngumshicileli ongaphezulu. Kwaye ukusebenza "kokubonisa" kukhaba ngamandla ukukhawulezisa uhambo lwakho ukuya kwindawo etshisa amanqatha.

7. Lola ingqalelo yakho. "Ndihlala ndibona abafundi bezibamba ngexa leyure yeklasi, bexhalabile kukuzixakekisa kangangokuba abanakuze banikele ngako konke," utshilo uDonald Hunter, umhlohli we-cardio kickbox eRochester. Ukwazi ukuba ukuzilolonga kufutshane kuthetha ukuba kunokwenzeka ukuba unike konke, zisuka nje.

UMelissa Pheterson ngumbhali wezempilo kunye nokuba sempilweni kunye nokujonga umkhwa. Mlandele kwi preggersaspie.com nakwi-Twitter @preggersaspie.

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