Ungasebenza njani ngokuSebenzayo ekhaya ngoku, ngokukaJen Widerstrom

Umxholo

• 1. Sebenzisa eli xesha njengesizathu sokulinga.
• 2. Zithathele ingqalelo.
• 3. Yibani kunye, nibodwa.
• 4. Awudingi zixhobo zintle, thembisa.
• 5. Tyala imali kwizixhobo zokuzilolonga ekhaya ngobuchule.
• 6. Sebenza kwisithuba (nemeko yokuhlala) onayo.
• 7. Chitha ixesha lakho phandle ngobulumko.
• Uphengululo lwe

Ukuba uziva unovalo olukhulayo njengoko iijingi kunye nezitudiyo ziqala ukuvala iingcango zazo ngekamva elibonakalayo, awuwedwa.

Ubhubhane we-coronavirus kungenzeka ukuba utshintshe kakhulu malunga neshedyuli yakho kwaye ngokukhawuleza-oko kubandakanya ukuzilolonga kwakho (kwaye mhlawumbi nobomi bakho bokuthandana). Ukuba ushiywe ujikeleza ngaphandle kwebhokisi yakho yebhokisi okanye istudiyo sakho se-yoga eshushu, uzibuza ukuba ungaqala njani irejimeni yokuziqeqesha ekhaya, kukho uncedo. Ingcali yezempilo uJen Widerstrom wahlala phantsi nayo Ubume Kwi-Instagram Live yakutshanje ukuxoxa ngazo zonke izinto ekhaya ukufaneleka-apho iintsimbi zithengwa khona (kwaye ukuba ufuna enye!) kwindlela omele ulisebenzisa ngayo ixesha lakho ngaphandle. Jonga iingcebiso zomqeqeshi kunye namaqhinga okwenza nayiphi na indawo yokuzivocavoca ekhaya (enkulu, encinci, okanye exineneyo) ibe yindawo yokusebenza ngempumelelo kunye nokwanelisayo.

1. Sebenzisa eli xesha njengesizathu sokulinga.

Endaweni yokuba nexhala lokuba ngekhe ukwazi ukuqhubeka nesiqhelo sakho njengoko ubusazi-ngenxa yokunqongophala kwezixhobo okanye izixhobo, umzekelo-jonga zonke iindlela ezintsha ezimnandi, ukusebenza, okanye izixhobo onokuthi uzame endaweni yazo. Nokuba loo nto itshintshisa iidumbbells zokuhlamba iimpahla ukwenza i-squats erhangiweyo okanye ukugxotha ii-WOD ze-CrossFit ze-calisthenics, kuninzi osenokukufunda kumzimba wakho kwaye kukuguquguquka.

UWiderstrom uthi: “Ingcebiso yam kukuba nomdla. “Ungalisebenzisa njani eli xesha ngendlela eyakhayo?” Ukwagxininisa ukuba umthambo unokusetyenziswa njengesixhobo sokwenza okungaphezulu kokuqina, ngakumbi ngoku. Inokunciphisa ixhala kwaye inikezele ngolwakhiwo kwiintsuku zakho. “Ndiyisebenzisa ukuze ndincedise ucwangciso lwam,” uyachaza.

2. Zithathele ingqalelo.

Nokuba usebenza ukude ngelixa ufundisa abantwana bakho ekhaya okanye ukwiphazili yakho yesine, kufuneka uzinike ixesha, utshilo uWiderstrom. (Eyeleleneyo: Izinto zokuZikhathalela ngokweMilo abaHleli abazisebenzisayo ekhaya ukuze bahlale becocekile ngexesha lokuvalelwa)

Ukuba umthambo uqhelekile ukuba ngumsebenzi owonwabileyo kuwe kunye nento ojonge phambili kuyo njengexesha elithi "wena", ungalibali oko kwesi siqhelo sitsha, esihlala sisiphithiphithi. Ukuba ucwangcisa ixesha lokuhamba nenja yakho, upheke isidlo sangokuhlwa, kwaye udlale nomntwana wakho, kubaluleke kakhulu ukucwangcisa umsebenzi wakho kwaye uthathe elo xesha ngokubalulekileyo, utshilo.

"Into oyifunayo bubungqina bendlela oziva ngayo emva kosuku olunye, kwaye unje," Owu ndingaphinda ndiyenze loo nto! ”Utshilo. Kwaye ungaziva ngathi ufuna ukucwangcisa iveki yonke ngendlela efanayo onokuyenza ngayo-le yindawo engaziwayo kwaye yamkelekile ngokukuko xa usiya. Zama i-yoga ngenye intsasa, kwaye ukuba ayiziva ilungile, phuma okanye uzame into entsha ngosuku olulandelayo, utsho uWiderstrom. Yiba nobubele kuwe, kwaye uzivumele isithuba sokungaphumeleli kwaye uzame kwakhona ngosuku olulandelayo.

3. Yibani kunye, nibodwa.

Ukuba ubuyinxalenye yeqela le-Junkie yempilo ngaphambi kokuba i-coronavirus ifike, unokuba uzive ungakhuthazekanga ngokupheleleyo ukuba uzilolonge ngaphandle komhlobo wokuzilolonga okanye umrhumo wokurhoxisa kade ekubambezela uxanduva. Okokuqala, yazi ukuba yinto eqhelekileyo leyo, utsho uWiderstrom.

Ukufumanisa indlela yokusebenza kakuhle ekhaya kuya kuba nzima ekuqaleni, kodwa jonga kwicala eliqaqambileyo: “Unethuba lokwakha izakhono-kwaye ngandlela thile, khange sinyanzelwe ukuba sizolule iingqondo zethu ngengqondo [njenge phambi], utshilo.

Nangona kunjalo, ukuba uthembele kuloo ndawo yeqela ukuba ikupompe, ungayifumana ngezinye iindlela-ngeeklasi ezibonakalayo ezivela kwabanye abaqeqeshi bakho abathandayo kunye nokusebenza ngokusasazwa okubukhoma, okukhoyo ngoku kunanini na ngaphambili, uyongeza. "Fumana umntu, ubize umnxeba, ubeke kwiFaceTime, kwaye ubile kunye," utshilo. Kwenze oku njengeyure yolonwabo; iyure yokubila. ”

4. Awudingi zixhobo zintle, thembisa.

Ngokutshintsha nje into uWiderstrom ayibiza ngokuba zii-Ts zintathu-ixesha, itempo, kunye noxinzelelo-unokwenza iyantlukwano kwinkqubo yakho yokuzilolonga ngaphandle kokufaka nasiphi na isixhobo.

Umzekelo, ukuba wenza i-squat ye-bodyweight, "umzuzu unciphisa kwaye utshintshe i-tempo okanye udale ixesha lokumisa kwaye ubambe intshukumo, iqala ukuba nzima kakhulu," kusho u-Widerstrom. "Igcina inomdla engqondweni kwaye inyanzelisa uhlobo olwahlukileyo lokuqashwa kwizihlunu zakho kwaye ke ngoko uphuhliso."

Ukuba ufuna ezinye ze-no-brainer bodyweight umthambo onokuthi uzilolonge kuqeqesho lwakho lwamandla, zama ezi zikhethi zisuka eWiderstrom, eziqinisekileyo ukuba inyuse izinga lokubetha kwentliziyo yakho kunye nee-endorphins ezibalekayo. Ibhonasi: Zinefuthe eliphantsi (kunye nengxolo ephantsi!).

Ukuba ufuna ukusebenzisa izixhobo ezitsha ngaphandle kokuthenga, ungabamba itawuli yesandla-enye yezinto ezithandwa nguWiderstrom ekhaya. Ungayisebenzisa ukwenza uxinezeleko ngokubamba nokuba sekupheleni kwaye uyitsale, okanye wenze iibiceps curls, okanye imiqolo.

Ifenitshala enje ngesingqengqelo okanye isitulo esomeleleyo sisebenza kakuhle endaweni yebhentshi okanye ibhokisi onokuyisebenzisa ejimini, utshilo uWiderstrom. Isitulo, ngokukodwa, sisixhobo esiguquguqukayo ngokwenene esibonelela ngeendlela ezininzi zokunyusela okanye ukuthoba iindlela zobunzima bomzimba wakho, cinga: cofa i-push-ups ngezandla esitulweni okanye ii-pikes ngeenyawo zakho esitulweni. (Zama ezi ntshukumo zebhokisi ze-plyo ezingabandakanyi ukutsiba kwebhokisi.)

5. Tyala imali kwizixhobo zokuzilolonga ekhaya ngobuchule.

Ukuba usanqwenela imvakalelo ebambekayo yokuphakamisa ubunzima, i-Widerstrom icebisa ukutyala imali kwi-25 ukuya kwi-35-pound ubunzima-ewe, awudingi nokuba uthenge isethi. "Ungayibamba ngesandla esinye ngemilenze, zimbini izandla zomzimba ongaphezulu," utshilo. "Unokwenza oomatshini begxalaba okanye oomatshini bokushicilela ebhentshini phantsi. Unokwenza umqolo wengalo enye. ”

Ukuba awukaqiniseki ukuba bobuphi ubunzima obulungele wena, uyabophula nangaphezulu: Abaqeqeshi bamandla abaqalayo kufuneka baye kwi-20 yeepawundi, abaphakathi, i-25 ukuya kwi-30 yeepawundi, kwaye abaphakamisa phambili banokuthenga i-35 ukuya kwi-40 yeepawundi.

6. Sebenza kwisithuba (nemeko yokuhlala) onayo.

Ngokuqinisekileyo, kuya kuba kuhle ukuba neendawo zoqeqesho olukumgangatho weOlimpiki kwigumbi lakho elingaphantsi nazo zonke izixhobo zobugcisa obuphakamileyo intombazana enokuphupha ngazo, kodwa ayisiyonyani leyo kubantu abaninzi. Ukuba usebenza ngaphakathi kwendawo yakho yokulala encinci kwigumbi ohlala kulo nomntu ohlala naye, ungadangali, utshilo uWiderstrom. Awudingi indawo enkulu konke konke ukuze ungene kwi-workout eyomeleleyo-njengobungqina bale ndawo incinci, akukho zixhobo zokuzilolonga ze-cardio. Kwaye ukuba ukhathazekile malunga nengxolo (ezantsi zabamelwane kunye nokuxhuma kwe-squat akuxubeki ncam), ucebisa ukuguqula imithambo ye-plyometric yokuzivocavoca umzimba okunempembelelo ephantsi, eneneni enolwazelelelo kumalungu akho.

Ukuba uyoyika ngokumbombozela ngenxa yenkqubo yoqeqesho lwamandla kunye nomntu ohlala naye uzama ukusebenza kwigumbi lokuhlala, uWiderstrom uthi uyayifumana, kwaye uqinisekile ukuba kukho izinto onokuzenza ukulungiselela iishedyuli zomnye nomnye, kodwa ekupheleni kosuku , "Andizukukhathazeka malunga nayo kakhulu ngenxa yokuba ndicinga ukuba yincoko emnandi yokuzixoxela," utshilo. "Ungaqhubeka nokusebenza nomnye umntu ebomini bakho okanye ungaphila ubomi bakho ungazikhathazi ngabo."

7. Chitha ixesha lakho phandle ngobulumko.

Ngelixa imimiselo yangoku yokusebenza ngaphandle ingahluka kwizixeko ngezixeko nakwimimandla ukuya kurhulumente, kungokwemvelo ukufuna ukuphuma ukuze ufumane umoya omtsha xa sele uvalekile imini yonke. Kodwa endaweni yokuphuma ubaleke okanye uthwale i-kettlebell yakho kunye ne-mat ukuya kwiyadi engaphambili, cinga ngokufaka i-vitamin D ngendlela ekhululekile ngakumbi.

"Ndicinga ukuba ngoku kufuneka usebenzise ngaphandle njengendawo ekhuselekileyo yokuphefumla umoya omtsha kwaye ucinge ngokucacileyo ngoxinzelelo oluncinci," utshilo uWiderstrom. Andifuni ukuba ucinge ukuba 'kufuneka ndibethe iimayile ezili-12. Kufuneka ndenze la mathuba okubaleka.’”

Ukuba ufuna ukukhuphela i-outout yakho ngaphandle, u-Widerstom uthi ungakhupha ikhefu elikhawulezayo lokubaleka ngemizuzu emi-2 ukuya kwemi-3 elandelwa kukubaleka komzuzu omnye uphinda-phinda. Enye inketho yi-run-down-i.e. I-7-minute jog, ukuhamba ngomzuzu-1, jog yemizuzu emi-6, ukuhamba ngomzuzu-1, njalo njalo. (Idibeneyo: Ngaba ufanele unxibe iMaski yoBuso kwiiNdawo zangaphandle zokuSebenza ngexesha loBhubhane weCoronavirus?)

Kwaye ukuba ukhetha ukuzilolonga ngaphandle, iWiderstrom icebisa ukuba uyenze kusasa xa kuthe cwaka kwaye kungaxinana. Kuya kufuneka ngaphandle kokuthetha ngeli nqanaba, kodwa ukuphinda uphinde uthi: Qiniseka ukuba uziqhelanisa nokukhuseleka ekuhlaleni.

Uphengululo lwe