IiNzuzo zokuSebenza kweMizuzu emi-5

Umxholo

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Siyakuthanda ukusebenza, kodwa ukufumana iyure esiza kuyichitha kwindawo yokuzivocavoca-kunye nenkuthazo yokwenza njalo-ngumzabalazo ngeli xesha lonyaka. Kwaye xa sele uqhele iiklasi zemizuzu engama-60 yokumpompa umzimba okanye umgama omde weemayile ezintandathu, ulungiselela ukuzilolonga okukhawulezayo, njengokubaleka ujikeleze ibhloko okanye imizuzu emihlanu ye-burpees, unokuziva udimazekile-okanye kungenanjongo. Kodwa ukuzilolonga ngokufutshane ngokwenene zi kufanelekile-ukuba nje uchitha ixesha lakho ngobulumko (ngokuzilolonga okunje nge-6-Minute Workout yeStronger Core!). Ngapha koko, konke ukubulawa kophando olutsha kubonisa ukuba namaxesha amafutshane okanye amafutshane kakhulu omsebenzi womzimba anikezela ngezibonelelo zempilo. Nazi izizathu ezintathu eziphezulu zokwenza ukubalwa kwemizuzu yonke.

Ukubaleka imizuzu emi-7 ngosuku kukhusela intliziyo

Akusiyo imfihlo ukubaleka kulungile kwinkqubo yentliziyo yakho. Nangona kunjalo, kunzima ukukholelwa ukuba i-jug yemizuzu esixhenxe okwaziyo ukungena kuyo ngelixa iipayi zipholile zilungile kuyo nayiphi na into engaphezulu kwe-mold mood kunye nokutshisa ikhalori. Kodwa kuyinyani, batsho abaphandi kwi Ijenali yeAmerican College yeCardiology. Xa kuthelekiswa nabo bangazange babaleke, abantu ababaleka imizuzu engama-51 kuphela ngeveki, okanye imizuzu nje esixhenxe ngosuku, bangama-45 ekhulwini amathuba okuba bafe ngenxa yesifo sentliziyo. Yakha umkhwa: Iimbaleki ezingapheliyo-abo bebeqhuba rhoqo kangangeminyaka emithandathu-bavuna esona sibonelelo sikhulu.

Ukuhamba ngebhayisikile imizuzu eli-10 kukhulisa amandla eBrainpower

Uninzi lwabathandi bokuqina komzimba banokunxulumana: Esinye sezizathu eziphambili zokuba sizame ukufumana ixesha lokutsala iiteki zethu nokuba sixakeke kakhulu ukuba singazilolonga ngokupheleleyo kungenxa yokuba siyazi ukuba ukubila okulungileyo yeyona ndlela ilula yokutshisa ezinye. uxinzelelo. Ngokuqinisekileyo, amavolontiya kwisifundo saseJapan onwabe kakhulu emva nje kwemizuzu eli-10 ebhayisekile yomile. Umsebenzi omfutshane wokuhamba ngebhayisikile uphucule ixesha lokuphendula kwabathathi-nxaxheba kunye nomsebenzi olawulayo, iseti yezakhono ezinxulumene nememori, umbutho kunye nokucwangcisa. (Ukongezelela kwezo, ezi Nzuzo zeMpilo yeNgqondo ezili-13 zokuzilolonga ziqinisekile ukuba ziya kukukhuthaza ukuba ucudise ukuzilolonga ngokukhawuleza kulo lonke ixesha leeholide!).

Mfutshane, ii-Burst ezinzulu zoMsebenzi zisakha ubuQeqeshi

Akusoloko kungabikho kwexesha elinciphisa iiseshoni zakho zokuzivocavoca. Xa uzama ukunyusa ukuzilolonga kwakho (njengokufaka ii-sprints kwiimbaleki zakho), unokuzibona udinwa ngokukhawuleza okukhulu, uguqula imizuzu engama-45 yoqeqesho ibeyi-30. Sukuba noxinzelelo kakhulu. Uphononongo emva kokuphonononga lubonise ukuba iiseshoni ezimfutshane zoqeqesho lwexesha eliphakamileyo (HIIT) okanye ukuqeqeshwa kweTabata kunokusebenza ngempumelelo ekwakheni ukuqina njengoqeqesho lwendabuko-ukuba akunjalo. Kodwa ukuze ufumane izibonelelo, kufuneka ngokwenene Zityhale phakathi kwamakhefu, kwaye uzigcine zingaguquguquki. (Ukuba unomdla, zama enye yeendlela ezili-10 zokuSebenza ngeTat-Blasting Workout.)

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