Uma uke waba nokuzivocavoca okukhathazayo egaraji lakho, wazi kahle ukuthi ukuzivocavoca ekhaya akukhona ukuhamba epaki, naphezu kwalokho abanye abantu abangakucabanga. Ngokuya ngokuzivocavoca okwenzayo, akuphephile neze nasekhaya.
Nakuba ukujima kwasekhaya kunedumela lokuba lula futhi kuphephile kunokuzivocavoca kwejimu, akunjalo ngaso sonke isikhathi. Phakathi nokujima kwakho okulandelayo, gwema lawa maphutha avamile ukuze uhlale uphephile futhi ungenakulimala.
Amaphutha ama-5 angabeka engcupheni ukuqeqeshwa kwakho ekhaya
Weqa ukufudumala kwakho
Uma ujwayele ukusebenza ejimini noma ukuya emakilasini okuzivocavoca eqembu, kulula ukuzijabulisa noma ukunganaki ngokuphelele ukufudumala kwakho. Kodwa lokho kungakushiya udabukile noma ulimele.
Elinye lamaphutha avamile ukungabikho kokushisa okufanele. Ukufudumala kubalulekile ukuze kuqinisekiswe ukuthi umzimba ulungiselelwe futhi ulungele ukwenza ukunyakaza ekuqeqesheni. Ngaphandle kokufudumala okufanele, usengozini enkulu yokulimala.
Yenza okungenani imizuzu emibili ye-cardio elula ukuze wenze inhliziyo yakho ishaye futhi ulungise imisipha yakho ukuze isebenze. Bese ulandelela okunye izivivinyo zokuhamba. Uma ungaqiniseki ukuthi yini okufanele uyenze ngesikhathi sokufudumeza kwakho, qala ngokunyakaza okuhamba kancane, okulawulwayo kwesisindo somzimba, okufana nokuzivocavoca ohlelweni lwakho olukhethile.
Awunalo uhlelo lokuqeqesha
Kwabanye, ukuhlala ukhuthazekile kuyinselelo enkulu lapho uzivocavoca ekhaya. Kodwa ukuntula kwakho imibono kungaba kubi nakakhulu uma ungenalo uhlelo oluqinile.
Ngokuvamile, lapho abantu bengena kuseshini yokuqeqeshwa ngaphandle kohlelo, babuyela endleleni yokuzivocavoca abayenze esikhathini esidlule. Ngokuhamba kwesikhathi, ukwenza ukunyakaza okufanayo ngokuphindaphindiwe kungaholela ekulimaleni ngokweqile. Futhi, cishe ngeke ubone inqubekelaphambili enkulu uma unamathela esimisweni esifanayo ngokuphindaphindiwe.
Cabangela ukuhlukanisa izinqubo zakho ngamalungu omzimba. Ngokuzivocavoca kwasekhaya, kungcono ukushintshanisa umzimba ongaphezulu nophansi usuku ngalunye. Yiba nohlelo ekuqaleni kwesonto ngalinye futhi uguqule izivivinyo zakho ngokuhamba kwesikhathi.
Ukujima kwakho kuyinkimbinkimbi kakhulu
Ukuzivivinya ekhaya ngemishini elinganiselwe kungaba yinto emnandi ngempela. Kodwa njengokungabi nalo uhlelo lokuqeqesha, futhi awufuni ukuya kude kakhulu ngakolunye uhlangothi futhi udale uhlelo oluyinkimbinkimbi.
Ubuhlakani obuncane esimisweni sakho sokuzivocavoca akuyona into embi, kodwa awufuni ukugcwalisa isimiso sakho ngezivivinyo eziyinkimbinkimbi ezigqugquzelwa inkundla yezokuxhumana, ikakhulukazi uma zingaphezu kwezinga lakho lokufaneleka lamanje. Uma lokhu kunyakaza kuyinkimbinkimbi kakhulu kuwe noma uma ungenawo amasu athile, lokhu kungaholela ngokushesha ekulimaleni noma ezingozini phakathi nokuqeqeshwa kwakho.
Esikhundleni sokubheka iminyakazo eyinkimbinkimbi ongazama ngayo, zama ukushintsha ama-reps akho noma wengeze umfutho. Esikhundleni sokwenza ama-squats angu-10, zama a I-AMRAP umzuzu owodwa (ukuphindaphinda okuningi ngangokunokwenzeka).
Isu lakho alikho ezingeni
Uma ujwayele ukuya emakilasini okuqeqesha ngemonitha elungisa ukuma kwakho, kungaba nzima ukuguqukela ekuqeqesheni uwedwa.
Ukuzilolonga nokuqapha ukuma kwakho kuthatha ukuzilolonga, ikakhulukazi uma kungeyona into ojwayele ukuyenza ejimini. Kodwa ngisho nokwenza izivivinyo zesisindo somzimba ngendlela engeyinhle kungaholela ekutheni a ukulayisha ngokuhlanganyela okunganele, okungabangela ubuhlungu obuhlangene noma bemisipha ngokuhamba kwesikhathi.
Uma ungaqiniseki ngobuchule bakho, zama ukuzilolongela umsebenzi ngamunye phambi kwesibuko. Lokhu kuzokusiza ukuthi unake kakhulu amaphethini akho okunyakaza. Noma cabanga ukuqasha umqeqeshi obonakalayo.
Usebenzisa izinto ezenziwe ekhaya
Ziningi izindlela zokudala neziphephile zokusebenzisa izinto zasendlini ekuqeqesheni kwakho. Awunayo ibha? Gcwalisa ubhaka ngezinto ezisindayo. Azikho izisindo? Amathini esobho azosebenza kancane.
Kodwa futhi awufuni ukuzama kakhulu ngezinye izinto ezisebenzayo zokujima kwakho kwasekhaya. uxolo kodwa ukucindezela usofa ngemilenze cishe akuwona umqondo omuhle, naphezu kwalokho abagqugquzeli bezokuxhumana abangase bakuholele ekukholelweni kanjalo.
Ukuphakamisa izinto ngendlela engajwayelekile noma izisindo ezahlukene kungabangela ama-asymmetries emzimbeni wakho kanye nemithwalo engavamile emalungeni akho.
Zama ukuthola izinto ezifanayo ngobumo nesisindo ongazisebenzisa phakathi nokuzivocavoca kwakho. Uma wenza ama-bicep curls ngebhodlela lamanzi, qiniseka ukuthi ibhodlela ngalinye ligcwele inani elifanayo lamanzi. Futhi, qiniseka ukuthi izinto ozisebenzisayo zizinzile futhi ngeke ziphuke ngenkathi uzisebenzisa.