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Umxholo

• Uphengululo lwe

Sisifundo uninzi lwethu esizifundele ngawethu amehlo: Xa sibala ukuya ejimini okanye ngaphandle xa "sinexesha," sizibekela ukungaphumeleli. Utshilo uLinda Lewis, Ubume Umhleli wokomelela komzimba: "Kuya kufuneka ucwangcise ukomelela kwimini yakho okanye ayizukwenzeka. Nokuba iya kum, kwaye ndingumqeqeshi!"

Kodwa, ngaphandle kokubekela bucala ixesha elithile lokuzilolonga, kukho iindlela ezininzi zokufumana umthambo ngokulula ngakumbi. Ngeentshukumo ezimbalwa ezilula, unokutshisa iikhalori ezininzi, uphucule amandla kunye nokuguquguquka, kwaye ube sempilweni imini yonke. Nazi ezinye zeendlela zokuchwethela ukomelela ngakumbi kusuku lwakho:

Emsebenzini

1. Yahlukana nomkhwa wakho we-imeyile. Endaweni yokuchwetheza umyalezo, hamba uye kwiofisi yomphathi wakho okanye osebenza naye kangangoko kwaye uzise iindaba ngokobuqu.

2. Ivenkile yeefestile ngexesha lesidlo sasemini. Ibhegi eBrown sisidlo sasemini esisempilweni, kwaye uchithe ixesha obuya kulichitha ulinde ukukhonzwa kwivenkile yokutyela-uyokuthenga okanye usebenze kwezinye izinto endaweni yoko.

3. Thatha ikhefu lokuhamba emalanga. Endaweni yokutyelela umatshini wokuthengisa xa ukubetheka kwamandla kubetha, tyibilika ngaphandle kwaye uhambe ngokukhawuleza imizuzu eli-15. Yenza nje iintsuku ezine kwezintlanu, kwaye ungeze iyure yokuzilolonga kwiveki yakho!

4. Yolula. Imisipha ye-Hamstring iyaqina ngakumbi xa uhleli edesikeni yakho, kwaye inokukhokelela ekunciphiseni i-backache. Yenza oku kululekwa kwe-hamstring: Yima, ugobe idolo lakho lasekunene kwaye utshintshe ubunzima bakho njengokungathi uhlala phantsi, ulungelelanise umlenze wakho wasekhohlo, isithende phantsi, kwaye uphakamise iinzwane zakho. Gcina imizuzwana engama-20; tshintsha imilenze.

Ekhaya

5. Yenza imisebenzi emibini ngexesha elinye. "Beka isidlo sangokuhlwa ehovini kuqala kwaye uhlambe impahla ngelixa kupheka," utshilo uLewis. "Okanye wenze isidlo esongezelelweyo-esikhulu ngokushiyekileyo kamva evekini." Nokuba yeyiphi indlela, ukhulula enye iyure yexesha lokuzilolonga.

6. Nyani hamba inja. Endaweni yesiqhelo, isonka esisheshayo esikhawulezayo, mthathe uhambe ngemizuzu eli-15-ulungele wena (kunye naye). Kabini ngemini ilingana nesiqingatha seyure sokuzilolonga.

7. Coca ikhaya lakho. Ukuba umgangatho omdaka awushukumisi ukuba wenze ukucoca ngeempelaveki, mhlawumbi oku kuya kuthi: Uya kutshisa malunga ne-215 calories * ukucoca (ukucoca, ukukhupha, njl njl.) Kangangeyure nje.

8. Hamba uyokuhamba-hamba ukutshona kwelanga. Hamba usiya kwisidlo sakho sangokuhlwa: Nokuba kukuzonwabisa, ukuhamba ngemizuzu engama-30 kutshisa malunga neekhalori ezili-140.

Kuhambo lokuya emsebenzini

9. Mpompe eyakho irhasi. Ulibale inkonzo epheleleyo. Phuma emotweni ubhatale, upompe kwaye uhlambe iifestile zakho ezantsi.

10. Ngebhayisikili ukuya emsebenzini. Guqula ukuhamba kwakho uye kuqeqesho: Ukuba uhlala kumgama wokuhamba ngebhayisikile, khwela. Gcina iimpahla zeveki kunye nezihlangu zakho emsebenzini, ezinye izinto zokuthambisa zihlaziye, kwaye uqhube usuku olunye lweveki ukukhwela iimpahla ezimdaka ekhaya kwaye ushiye iihempe ezintsha, njl. Unokutshisa iikhalori ezongezelelweyo ezingama-236 ngosuku ngemizuzu engama-20 yokukhwela indlela nganye.

Nabantwana

11. Yenza umthambo umsitho wosapho. "Ukuba andinayo i-sitter, abantwana benza umthambo kunye nam, kunye nokulungiswa, ewe," utshilo uLewis. "Umzekelo, ndiza kubaleka ngelixa bekhwela iibhayisekile zam ecaleni kwam." Thatha i-skating skating, okanye uthathe isifundo sokuntywila kunye nabo.

12. Suka ecaleni. “Ibhola ekhatywayo yabantwana, ijimnastiki okanye i-T-ball nethuba elihle lokuzilolonga,” utshilo uLewis. Okokuqala, cinga ngokuqeqesha umntwana wakho ekhatywayo okanye kwiqela lokubhukuda: Uya kubaleka ebaleni okanye ngaselunxwemeni, ukuzilolonga okukhulu kukodwa. Okanye, zama ukudibana nelinye iqela lomama uthathe ikickboxing okanye iklasi yeyoga ngelixa abantwana besenza.

*Ukulinganiswa kwenkcitho yeekhalori kusekwe kumfazi ophethe ipawundi ezili-130. Ukuba ulinganisela ngaphezulu, uya kutshisa iikhalori ezininzi.

Uphengululo lwe