Isifo sokurhoxisa komzimba seNix

Umxholo

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Uphose iiklasi ezimbalwa zebhokisi yokukhaba. Okanye awuzange uye kwingoma kwinyanga enye. Nokuba yintoni oyena mntu ubangela ukuba usebenze ngokuzilolonga, ukungabikho kwemisebenzi yomzimba kunokushiya uzive unetyala, ungazithembi kwaye ungalawuleki. Ngamafutshane, unetyala elibi le-FWS: isifo sokurhoxa komzimba.

Ngaphambi kokuba ukoyiswa kukunyanzele ukuba uthathe indawo yokuhlala esofeni yakho, gcina oku engqondweni: Ukugcina iiteki zakho kude neeveki ezimbalwa akuyi kuguqula izihlunu zakho ukuba zivele. "Sihlala sicinga ukuba yonke into okanye akukho nto, 'Andizange ndiyenze namhlanje, ngoko yonke into izowa ngomso,' utsho umhleli we-Shape Fitness uLinda Shelton. "Kodwa ayisiyonyani leyo."

Ukwenza lula kwi-FWS:

1. Yamkele into yokuba iziphazamiso zokuzilolonga ziya kuza. Ewe, ukuzinyanga ngokufanelekileyo kuthetha ukwenza umthambo ngokwaneleyo (ubuncinci, uhlobo oluthile lomsebenzi wemizuzu engama-30 kwiintsuku ezininzi). Kodwa kukwathetha ukuba uyaqonda ukuba ubomi buya kuqhubeka ukuba awufikeleli kwiklasi yokujikeleza kuba ubambekile kutrafikhi. Ngexesha elizayo xa kukho into ethintela ukuzilolonga, yenza umlinganiselo wokubaluleka koku ebomini bakho kwisikali se-1-10. Amathuba kukuba, inqanaba elinye eliphosiweyo aliyi kufumana amanqaku aphezulu. Ukwamkela ukuba ubomi abuhlali buhamba njengoko bekucwangcisiwe linyathelo lokuqala lokoyisa i-FWS.

2. Yiba nolwazi xa ucinezela ngexesha. Cinga ngezinto ezimangazayo njengamathuba endaweni yezithintelo, kwaye uya kuba nakho ukujongana nokuphazamiseka kwishedyuli. Awungekhe uye kwi-yoga ngomso? Ukuba ugcina isitashi esongezelelweyo sempahla yokuzilolonga emotweni yakho, unokwenza iklasi ngobu busuku. Unemizuzu engama-20 kuphela yokuzilolonga endaweni yesiqhelo kuma-60? Thatha i-20 uhambe nayo, utshilo uShelton.

3. Spice ubomi bakho ngokwahluka. Ukutshintsha inkqubo yakho yokuzilolonga ayigcini nje ngokukusindisa kwiblues edinwe kakhulu, kodwa ngokwembono yefiziyoloji, kungcono kumzimba wakho. Endaweni yokubaleka okwesithathu kule veki, zama umdlalo okhe wafuna ukwenza kodwa awuzange wenze xesha lawo. Kwakhona, yahluka ubunzulu bokuzilolonga kwakho, utshilo uShelton. Ngokwandisa i-cardio yakho ngenye imini kwaye ugxile kuqeqesho lwamandla elandelayo, uya kuziva ungaphantsi koxinzelelo lokwenza usuku nosuku.

4. Zibeke kwindawo yokuqala. Ixesha lakho lokuzilolonga libaluleke njengokulala iiyure ezisibhozo ebusuku; uyayidinga. Kwaye xa ungayifumani, uziva ungekho kancinci. UShelton ucebisa ukuba ubhale ishedyuli yakho yokuzilolonga kwikhalenda yakho. Ukubona nje "ukuhamba emva komsebenzi" kukrolwe kulo mhla wanamhlanje nge-inki kunokukunika inkuthazo yokuba uzibophelele kuyo.

Izibalo zokucotha

Kwenzeka ntoni emzimbeni wakho xa usiya kwindawo yokuzilolonga? Kwabo bagcina amanqanaba empilo ephakathi, uMlo unegalelo lomhleli wokomelela uDan Kosich, Ph.D., uthi, emva kokutsiba:

Iveki e-1, ngekhe ubone naluphi na utshintsho kumandla wentliziyo okanye amandla. Ngokuqhelekileyo, xa ubeka phantsi iveki emva kokubeka iiseshini ezininzi zoqeqesho, ngokwenene inceda izihlunu zakho ukuba zibuyele kwaye ubuye unamandla kunangaphambili.

Inyanga e-1, lindela ukufutha kwaye ufunqule ngakumbi xa ubaleka ekuseni. Ulahlekelwe sisixa esincinci sobuchule kunye namandla, kodwa akukho nto ingqongqo.

Iinyanga ezi-3, unake umzimba wakho njengoko uqala ukuqeqeshwa kwakhona; yithathe kancinci. Amandla akho e-aerobic kunye namandla ehle ngokuphakathi, kwaye usengozini yokwenzakala, ngakumbi ukuba utsibela ubuyele kwinqanaba lakho lokuqhubela phambili.

Iinyanga ezi-6, uya kuba kwimilo ye-cardiovascular shape ubuyiyo ngaphambi kokuba ubeke unyawo kumatshini we-elliptical, kunye nasiphi na isihlunu esifunyenwe ngaphambili.

Ngaba ufuna inkuthazo okanye iingcebiso? Yifumane kuluntu lweMilo!

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