Khulisa ukusebenza kwakho

Umxholo

• Uphengululo lwe

Konke okudingayo kukwenza iitweaks ezimbalwa ukunqanda ukwenzakala kwaye ufumane olona phumezo lwakho. Nazi ezinye iingcebiso:

Ileyisi phezulu

Iinyawo ziyanda xa usebenza, ke fumana isihlangu esisebenzayo esivumela oku (ikakhulu kujolise kubukhulu obungu -5 ukuya ku-1 ubukhulu). Kuya kufuneka uphinde ufumanise ukuba ubiza kangakanani (umqolo wangaphakathi wonyawo lwakho njengoko ubetha umhlaba). Oku kuya kugqiba uhlobo lwe-sneaker oyifunayo. Kwakhona, qiniseka ukuba ubeke endaweni yakho izihlangu ezibalekayo qho kwiikhilomitha ezingama-300 ukuya kwezingama-600.

Yolule

Fudumeza izihlunu zakho ngemizuzu emihlanu yokubaleka ngaphambi kokuba wolule. Emva koko wolule ngobunono amathole akho, i-quads, kunye ne-hamstrings, ubambe nganye imizuzwana engama-30. Nje ukuba ukhulule izihlunu zakho, qala ngokubaleka kancinci, uqhubeleka unyusa isantya kunye nomthi.

Yomeleza

Ungaze uqale ukubaleka ulambile; uya kutsha ngokupheleleyo. Yidla into elula, kodwa iphezulu kwi-carbs, malunga neyure ngaphambi kokuba usebenzise (jonga malunga ne-150-200 calories). Andiqinisekanga ngento yokutya? Zama ibhanana, i-bagel ngebhotolo yamandongomane, okanye ibha yamandla.

Yiya ngasekunene

Ukubaleka kusebenza kuyo yonke imisipha emzimbeni wakho, ke ifom ibaluleke kakhulu. Iingalo zakho nezandla zakho zinokubamba uxinzelelo oluninzi ukuba awujongi ekuzigcineni zikhululekile. Zama ukuzenza ngathi ubambe i-chip yeetapile kwisandla ngasinye-oku kuya kukuthintela ekuqiniseni. Gcina amagxa akho evulekile kwaye ugcine umgama omde (iinyawo zakho kufuneka zihlale phantsi komzimba wakho xa ubaleka).

Uphengululo lwe