Imisebenzi eyi-12 yokugcina ufanelekile nsuku zonke

Ochwepheshe bokufaneleka baphakamisa ukuthi abantu abadala badinga imizuzu engaba ngu-150 yokuzivivinya isonto ngalinye uma befuna ukuhlala benempilo. Ngakho-ke, kuhle ukuhlanganisa imisebenzi yomzimba esimisweni sakho sansuku zonke. Ukwengeza, uzodinga ukudla ukudla okunempilo okuhlanganisa izithelo eziningi ezintsha nemifino, amaprotheni angenalutho, nokusanhlamvu okuphelele. Kungakhathaliseki ukuthi isimiso sakho simatasa kangakanani, akufanele uvumele ukuvivinya umzimba kube yinto yokuqala ephuma esimisweni sakho esimatasa. Kufanele ufunde ukuthi ungakwenza kanjani ukujima kwakho kuphumelele ngempela.

1. Zivocavoce ngezinye izikhathi ezisheshayo

Kolunye ucwaningo, kwaphawulwa ukuthi abantu ababehileleke emiphondweni emi-4 ngosuku, ehlala isikhathi esingamasekhondi angu-30 umuntu ngamunye wayejabulela inhliziyo efanayo. zezempilo izinzuzo njengalabo abenza izivivinyo ezilinganiselayo isikhathi esiyimizuzu engama-40 kuya kwengama-60. Ukuze ukhuphule izinga lokushaya kwenhliziyo yakho, ungakwazi ukweqa intambo imizuzu emi-3 noma amabhlogo ahlanganisayo ngendlela engavamile.

Umthombo wesithombe: https://www.google.com/search?q=12+activities+to+keep+you+fit+every+day&rlz=1C1CHBD_enKE762KE762&source=lnms&tbm=isch&sa=X&ved=0ahUKEwit4I6uhOLbAhWBPo8KHVKhDHA4ChD8BQgKKAE&biw=1920&bih=1067#imgrc=5PnezP4scWm0cM:

2. Ukubhukuda

Lokhu kungenye yezindlela zokuzivocavoca ezingcono kakhulu ezingasiza ukususa ubunzima emzimbeni wakho futhi uhambise umzimba ngendlela ewuketshezi. Ukubhukuda kuwukuzivocavoca okuphelele kubantu abaphethwe isifo sokuqaqamba kwamalunga njengoba kungasindwa kakhulu. Ngokocwaningo, ukubhukuda kungasiza ekuthuthukiseni isimo sakho sengqondo futhi kukushiye usesimweni esingcono. Enye inketho enhle yi-water aerobic. Amakilasi angakusiza ukuthi ungashisi ama-calories kuphela kodwa futhi uthuthukise ithoni.

3. Ukuqeqesha amandla

Ukuphakamisa isisindo ngeke kubangele imisipha yakho ukuba ibe yinqwaba kodwa kungayigcina iqinile njalo. Uma ungasebenzisi imisipha yakho, izogcina iphelelwa amandla ngokuhamba kwesikhathi. Imisipha ingakusiza ukuba ushise ama-calories. Uma unemisipha eminingi, lokhu kuzokusiza ukuba ushise ama-calories engeziwe futhi ngenxa yalokho kuba lula kuwe ukugcina isisindo sakho.

Umthombo wesithombe: https://www.teamusa.org/USA-Triathlon/News/Blogs/Multisport-Lab/2017/October/02/5-Common-Strength-Training-Mistakes-Triathletes-Make

4. Ukuhamba

Lokhu ukuzivocavoca okulula kodwa okunamandla okuzokusiza ukuthi uhlale unqunu ngenkathi uthuthukisa izinga le-cholesterol, uqinisa amathambo futhi uqinisekisa ukuthi umfutho wegazi wakho uhlala uqinile. Lokhu kungasiza futhi ekuthuthukiseni isimo sakho sengqondo ngenkathi kwehlisa ingozi yezifo ezihlukahlukene ezifana nesifo senhliziyo nesifo sikashukela. Kusho ungoti ukuthi ukuhamba nezinye izinhlobo zokuvivinya umzimba kungathuthukisa inkumbulo yakho futhi umelane nokulahlekelwa inkumbulo okuhlobene nokuguga.

5. I-Kegel umzimba

Lezi zivivinyo ezingakusiza ukuthi ungagcini nje ngokubukeka kangcono kodwa uqinise imisipha ye-pelvic esekela esinyeni sakho. Uma unemisipha ye-pelvic eqinile, lokhu kungasiza ekuvimbeleni ukungakwazi ukuzibamba.

6. Yenza imisebenzi yasekhaya

Imisebenzi eminingi yasekhaya esiyenzayo ifaneleka njengendlela yokuzivocavoca. Ukuthatha igceke lakho noma ukuhlanza indlu kuwuhlobo lomsebenzi womzimba. Okufanayo kusebenza nokudansa e-ballroom nokudlala nezingane zakho. Okubaluleke kakhulu ukuqinisekisa ukuthi wenza uhlobo olufanayo lwemisebenzi ye-aerobic isikhathi esiyimizuzu engama-30 ngosuku.

7. Sebenzisa izitebhisi

Esikhundleni sokuthatha ikheshi, ungasebenzisa izitebhisi. Lolu shintsho oluncane lungakusiza ukuthi uhlale ufanelekile ngaphandle kokuthi ubeke eceleni isikhathi esithile sokuzivocavoca.

8. Yenza okwengeziwe

Uma umbono wakho wokuzijabulisa uyisidlo sakusihlwa endaweni yokudlela enhle, ungacabangela indlela esebenza kakhulu yokuhlangana njengokuqwala izintaba, ukugibela izintaba noma ukudansa. Uma ufuna eminye imibono ezokusiza ukuthi uhlale usebenza zama usizo lokubhala indaba.

9. Yiba ngumqeqeshi

Ungasesha uphiko lwentsha endaweni yangakini futhi uqinisekise ukuthi uwasebenzisa kahle amakhono akho amadala okusubatha. Ukufundisa amasu okusubatha kanye nokugijima imilenze kuzokusiza ugcine ukushaya kwenhliziyo yakho kuphezulu. Leli futhi kuyisu elihle uma ungathandi ukugijima ku-treadmill.

10. Zivocavoce inja yakho

Lokhu kuphakathi kwe ukusebenzisa okulula nokusebenzayo ongakufaka empilweni yakho yansuku zonke. Ngokuzivocavoca nenja yakho, uzogcina imilenze nezingalo zakho zimpompa. Kolunye ucwaningo olwenziwa eCanada, kwaphawulwa ukuthi abanikazi bezinja babechitha imizuzu engaba ngu-300 isonto ngalinye bevivinya umzimba okuhlobene nenja yabo. Ngisho noma ungenayo i-pooch, ungasiza ukuzivocavoca inja yomakhelwane wakho noma uvolontiye endaweni yokukhosela izilwane.

11. Yima kakhulu emsebenzini

Indawo yokusebenza ingenye yezindawo ezibe nomthelela omkhulu ekuphileni kwethu kokungenzi lutho. Yingakho udinga ukucabanga ngomsebenzi womzimba ongazibandakanya kuwo ngenkathi usebenza. Lokhu kungaba ideski lokuma elikuvumela ukuthi usebenze umile. Ukuma usuku lonke kuzokusiza ukwandise amandla akho omlenze nokukhuthazela. Iphinde ibeke ubunzima obuningi emzimbeni wakho uma kuqhathaniswa nokuhlala ngakho-ke, ikusiza ukuthi ushise ama-calories amaningi. Ungakwazi futhi ukufaka ibhola esikhundleni sesihlalo sakho. Ungathola i usizo lokubhala izabelo uma ungenaso isikhathi esanele samahhala sokujima. Uma usukwenze okokuqala, ngeke ufune ukuhlala usuku lonke futhi ume abe umkhuba.

12. Buka i-TV ngenkathi uzivocavoca

Akumele uhlale ungenzi lutho kusofa ngenkathi ubukele uhlelo lwakho lwe-TV oluthandayo. Ungenza amagxathu amakhulu ngokuhlala usebenza uma ubukele i-TV. Ungabamba iqhaza kuma-pushups, ama-jumping Jacks nokunye ukunyakaza okuzokusiza ukuthi ukwenze okwengeziwe.

Umlando Wombhali:

URobert Everett ungumbhali ohlale ebhalela amapulatifomu ezemfundo ezindikimbeni ezihlobene nesigaba sakhe sezintshisekelo. Uneziqu zezincwadi azithola eNyuvesi yaseCambridge futhi isikhathi esithile wafunda i-internship esikoleni sakhe eyamsiza ukuba aqonde okuningi ngemfundo.