Izindlela Eziyi-10 Ezikhohlisayo Zokufaka Ukujima Osukwini Lwakho

-Delile

• Sebenzisa Umthetho Wokuthathu
• Ungalwi AmaFidgets
• Gcina Intambo Yejump Emsebenzini
• Kuphathe Njengomhlangano
• Ngena kwiBhola
• Hamba Uphume
• Thola Uhlelo Lokusebenza Lwalokho
• Kabili
• Vele uthi OM
• Qalisa i-Office Gauntlet
• Buyekeza kwe-

Asikho isikhathi sokuzivocavoca? Akunasizathu! Impela, ungahle umatasa kakhulu ukuthi ungachitha ihora (noma imizuzu engama-30) ejimini, kepha kunezindlela ezilula zokusebenza kancane nsuku zonke, noma ngabe ubambekile ehhovisi. Ngakho-ke uma ungabonakali ufanelekile ngesikhathi sokujuluka, ungesabi. Umqeqeshi we-FitOrbit.com u-Amanda Ebner wabelana "ngezindlela ezikhohlisayo" ezingu-10 ukuze afake ukuvocavoca osukwini lwakho.

Sebenzisa Umthetho Wokuthathu

Uma ungenaso isikhathi seseshini ye-cardio engashintshi yemizuzu engama-30, hlukanisa ukujima kwakho ube amasegimenti amathathu emizuzu eyi-10 esikhundleni salokho!

"Setha i-alamu yakho imizuzu engu-10 ngaphambi kwesikhathi bese ukhahlela eyokuqala ngaphambi komsebenzi, sebenzisa imizuzu engu-10 yehora lakho lokudla ujuluka ingxenye yesibili, futhi upholise usuku lwakho ngemizuzu yokugcina eyi-10 lapho ufika ekhaya," kusho u-Ebner. "Ukhiye ngokusebenza okufishane ukugcina amandla aphezulu (cabanga ngokusebenza, ukuqeqeshwa kwesekethe, noma ama-plyometric) futhi uhlale ugxile emzamweni wakho - lokhu hhayi isikhathi sokufunda umagazini noma ukuhambahamba kancane."

Ungalwi AmaFidgets

Wanamathela emihlanganweni futhi uyafa ukuvuka uhambe? Thepha izinzwane zakho, udlale ngepensela yakho, bese ushwibeka isihlalo sakho. Kuzwakala kuhlanya? "Kungenzeka, kepha ama-fidgeters (labo abenza izinto ezincane ezizenzekelayo nezingenzeki njalo) angashisa cishe ama-calories ayi-108 nsuku zonke kusukela ngokwala ukuhlala uzolile. Uma ungeyena umuntu othanda ukuba matasa ngokwemvelo, zama ukushaya amadolo akho phezulu naphansi esihlalweni sakho , ususa isisindo sakho usiya kolunye uhlangothi ngenkathi umile kulayini, noma uthinta iminwe yakho edeskini lakho ngenkathi ucabanga. Lawo makhalori ansuku zonke angangeza acishe acishe iphawundi elilodwa lishiswe ngenyanga, "kusho u-Ebner.

Gcina Intambo Yejump Emsebenzini

Umzuzu ngomzuzu, intambo yokugxuma ishisa amakholori amaningi kunanoma yimuphi omunye umsebenzi wenhliziyo nemithambo yegazi laphaya. Futhi kunomthelela omkhulu, okusho ukuthi uthola amathani ezinzuzo zokwakha amathambo ukuqala.

"Noma ngabe usemsebenzini, usohambweni, noma usekhaya futhi ucindezelwe isikhathi, ukweqa intambo imizuzu eyishumi nje kungashisa ama-calories ayi-110 futhi kujuluke kakhulu," kusho u-Ebner.

Kuphathe Njengomhlangano

Sonke siphila futhi sifa ngamakhalenda ethu kulezi zinsuku, ngakho-ke kungani ungenzi i-aphoyintimenti ongeke ukwazi ukuyiphuthelwa-nejimu!

"Ukuzama ukukhama ku-Workout osuvele ugcwele kungabonakala njengomsebenzi, kepha ukuhlela ukuzivocavoca ngaphambi kwesikhathi (ngokwesibonelo, ukufaka ipensela kulelo Lwesibili le-yoga class nomfundisi wakho owuthandayo noma ukuvimba imizuzu engama-45 ukuzama leyo P90X entsha video) empeleni kunganciphisa ukucindezeleka ngokwenza ukuzivocavoca kwakho kubonakale njengenye nje ingxenye yosuku lwakho olumatasa, "kusho u-Ebner.

Ngena kwiBhola

Ukuswayipha isitulo sakho esivamile sebhola lokuzinza kuyindlela ebucayi kakhulu yokuqinisa imisipha yakho engaphakathi nengaphansi, uthuthukise ukuma kwakho, futhi ushise nama-calories ambalwa ngesikhathi sokusebenza kwakho.

Unesikhathi esengeziwe (kanye nehhovisi elinomnyango)? "Engeza ama-ball crunches, ama-pushups, nama-roll-ins ku-repertoire yakho futhi uqedele ukuvivinya umzimba oku-10 njalo ngehora ngehora. Uyobe uzwa ukushisa ngesikhathi sesidlo sasemini!"

Hamba Uphume

Sonke siyazi ukuthi ukuhamba kuyindlela enhle yokuqala uhlelo lokuzivocavoca umzimba, kepha kuthiwani uma uyeka ukucabanga ngokuhamba njengokuvivinya umzimba bese uqala ukucabanga ngakho njengesikhathi sokubuyisa izingcingo, ukucabangisisa, noma indlela yokuthenga ezitolo zakho?

"Ukuhlanganisa isenzo esilula sokuhamba nemisebenzi 'edingekayo' yempilo yakho yansuku zonke kwenza kungabi umsebenzi futhi kube nendlela enengqondo yokuqedela uhlu lwakho lwezinto okufanele uzenze nokuthola ukusha okuhle ngenkathi ukukwenza," kusho u-Ebner.

Thola Uhlelo Lokusebenza Lwalokho

Izinhlelo zokusebenza zokuqeqesha ze-iPhone noma i-Android sezenziwe zaba yinkimbinkimbi kakhulu kule minyaka embalwa edlule, futhi izinhlelo zokusebenza eziningi ezinhle zingaphansi kwama- $ 5 noma zikhululekile (cabanga ngeNike Training Club, MyTrainer, noma iMapMyFitness).

"Ungaba nokuvivinya umzimba okugcwele lapho uthinta inkinobho ngaphandle kokuchitha ithoni yesikhathi uzama ukucabanga izinhlelo noma ukulanda izinhlelo zokuqeqesha. Udinga ukwenza ngezifiso okwengeziwe? Bheka i-FitOrbit.com, indawo eku-inthanethi yokuqeqeshwa komuntu ekuxhumanisa ne-real- impilo yabaqeqeshi bomuntu siqu nezinhlelo zokudla okunomsoco ezingaphansi kwama- $ 2 / ngosuku, "kusho u-Ebner.

Kabili

Abantu abaningi baseMelika bachitha amahora amathathu kuya kwamane ngosuku phambi kwepayipi-futhi isikhathi esiningi sichithwa kusofa noma embhedeni. Shintsha umsebenzi wakho wokungcebeleka owuthandayo ngokuwenza kabili njengokujima!

"Uma une-treadmill noma ibhayisikili elimile, lisethe phambi kwe-TV uphinde unyathele ngokulingene ngesikhathi sohlelo futhi ngamandla ngesikhathi sokukhangisa. Ayikho imishini? Ama-pushups, ama-crunches, ama-plank pose, kanye ne-jumping jacks ngomzuzu ngamunye wezohwebo Amakhefu, bese uqedela uchungechunge lokuhamba okungu-30 ekuphetheni kombukiso ngamunye owubukayo, "kusho u-Ebner.

Ngeke nje ukhuphule izinga lokushaya kwenhliziyo yakho futhi ushise amakhalori, kodwa uzogwema ukwenza uhambo oluningi lokuya ekhishini phakathi nesiqephu esisodwa.

Vele uthi OM

I-yoga mat ingenye yezingcezu ezilula (futhi ezishibhe kakhulu!) zemishini yokufaneleka ongayisebenzisa, ukuyigcina, nokupakisha, ngakho yenza umngane okahle wokumpintsha emsebenzini wosuku olumatasa.

"Amavidiyo wama-yoga okusakaza mahhala ayatholakala ku-YouTube, kuyilapho uchungechunge oluthuthuke kakhulu ngabafundisi abaphezulu lungathengwa kumasayithi okubhaliselwe njenge-YogaGlo.com. Amasayithi okuqeqesha abantu ahlinzeka ngokuzijwayeza i-yoga nama-Pilates asebenza kusheduli yakho nakwizinga lekhono lakho, futhi kungaphrintwa noma kufinyelelwe ngqo kusuka kusayithi ukuze uzivocavoca ngaphandle kokuphikisana nendlu yakho noma ihhovisi, "kusho u-Ebner.

Qalisa i-Office Gauntlet

Uvuke sekwephuzile futhi uyazi ukuthi ukujima kwakho kuyinto yokuqala ebhulokhini lokusika lesikhathi? Zenzele ngokusebenzisa amaqhinga alula ukuze "ukhulise" usuku lwakho lomsebenzi olujwayelekile noma uthumele ukuqeqeshwa okugcwele, okushaya inhliziyo.

"Qala ngokupaka kude le ndawo oya kuyo ngangokunokwenzeka (okungcono kakhulu: ngebhayisikili noma ugijimele emsebenzini!) Nokugijima noma ukuhamba ngesivinini ukuya emnyango. Okulandelayo, thatha izitebhisi esikhundleni selifthi uye ehhovisi lakho (bese uqhubeka nokuhamba Sebenzisa imizuzu emibili yokuqala yehora ngalinye lasekuseni ukugxila eqenjini lemisipha elihlukile (ngokwesibonelo, ama-pushups ngo-9: 00 ekuseni emzimbeni ophezulu, ama-squats ngo-10: 00 ekuseni ngomzimba ophansi, ipulangwe limile ngo-11 :00 am for core, njll.), bese uthatha uhambo olude ngesikhathi sokudla kwasemini," kuphakamisa u-Ebner. Ungashisa amakhalori angaphezu kwama-250 ngaphambi kwemini!

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