5 Amaphutha Alimaza Ukusebenza Kwakho Kokujima

-Delile

• Isula Sweat Ngesikhathi Sokushisa Okushisayo
• Ukuphuza Ngaphambi KukaCardio
• Ukuzikhulumela Okungekuhle Ngesikhathi Sokuqeqeshwa Kwamandla
• I-Chafing Ngenkathi Ugijima
• Ukwenza ukusebenzisa okususelwa kumdanso kukhaphethi
• Buyekeza kwe-

Ungase ungakuqapheli, kodwa eminye yemikhuba oyenzayo ngaphambili futhi ngesikhathi sokusebenza kwakho kungase kube nomthelela omubi okuhlangenwe nakho kwakho kokuzivocavoca. Thola ukuthi yiziphi izinto ezingalindelekile ezingavimbela ukusebenza kwakho kukho konke kusuka ku-yoga eshisayo kuya ekuqeqesheni amandla, kanye namathiphu alula ongawasebenzisa ukuthuthukisa izikhathi zakho zokujuluka. (Ukusebenza okuphezulu akuncikile nje kulokho okwenzayo ngaphambi noma ngenkathi usebenza. Ungakhohlwa lezi zinto ezi-3 okudingeka uzenze ngokushesha ngemuva kokuzivocavoca.)

Isula Sweat Ngesikhathi Sokushisa Okushisayo

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Egunjini elizwakala njengesauna kunestudiyo, akumangazi ukuthi kukhona ukujuluka okukhulu okuqhubekayo phakathi namakilasi e-yoga ashisayo ne-Bikram yoga. Kodwa ngaphambi kokuba ucabange ukuvumela isilingo sokusula amabhakede omjuluko ogeleza ezingalweni nasemilenzeni, cabanga ngomthelela ongase ube nawo kukho konke ukuzijwayeza kwakho—ukholelwe noma cha, akukhona nje ukujuluka okukupholisa. , kepha kunalokho ukuhwamuka kwalolo sweat (okukugcina kukugcina ungashisi ngokweqile).

Njengoba amakilasi e-yoga ashisayo ne-Bikram womabili ashisa futhi kunomswakama, ngamazinga okushisa abekwe ngaphezu kwamadigri ayi-100 namazinga omswakama azulazula cishe ngamaphesenti angama-30-40, inqubo yokuhwamuka ingakhubazeka yize isilinganiso sokujuluka sikhuphuka. Umbhangqwana lowo ngokuhlala usula umjuluko esikhumbeni ngethawula futhi umphumela uba ukupholisa okuhwamukayo okuncane nakakhulu, okuholela ekugcinweni kokushisa komzimba, ukujuluka okwenyuka futhi, kamuva, ukulahlekelwa okukhulu kwamanzi emzimbeni kanye nengozi eyengeziwe yokuphelelwa amandla kwamanzi, okuyinto kungalimaza ukuzivocavoca umzimba futhi kube namandla okugula okuhlobene nokushisa.

Ukuphuza Ngaphambi KukaCardio

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Uma uzama ukuvala iziphuzo ezimbalwa kakhulu obukade unazo izolo ebusuku, isikhathi osichitha kwi-elliptical noma ku-StairMaster kungenzeka uhlupheke uma unikezwa iqiniso lokuthi imiphumela ye-hangover yotshwala ingahlala usuku lonke. Ucwaningo luye lwabonisa ukuthi uma uphuzwa utshwala phakathi namahora angu-24 wokuzivivinya, ukusebenza kwe-aerobic kwehla cishe ngamaphesenti angu-11.4. Ngakho-ke ngaphambi kokuba wehle lezo zibuko ezimbalwa zewayini ngesikhathi sokudla, cabanga ngemiphumela ezoba nayo kuseshini yakho ye-cardio ngosuku olulandelayo. (Nciphisa imiphumela ye-hangover yesikhathi esizayo ngokwenza ukuzi-oda oku-smart ngenkathi wena uku-bar. Bheka Izeluleko Ezi-7 Zokupholisa Ezinempilo Ezivela Ku-Bartenders.)

Ukuzikhulumela Okungekuhle Ngesikhathi Sokuqeqeshwa Kwamandla

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Sonke sinecala lokukhuluma kabi ngathi ngezikhathi ezithile-ikakhulukazi njengoba kuhlobene namazinga ethu okuqina kanye nomzimba-kodwa uma kuziwa emqondweni wakho wokuya emsebenzini wakho, ukholelwa nje ukuthi ukusebenza kwakho kuzoba ngaphansi. kuholele ekuhlangenwe nakho kokuzivocavoca okungaphansi kokulungile. Ucwaningo lwango-2012 lwathola ukuthi abasubathi ababezizwa bedalelwe ukwenza kabi benza eqinisweni benza kabi kakhulu kunalabo ababezethemba ngokwengeziwe emakhonweni abo, kungakhathalekile ukuthi babenengcindezi evela kwababukele noma cha. Ukuvele uzitshele ukuthi awunamandla ngokwanele ngaphambi kokungena ekilasini lakho lokuqina leqembu eliyintandokazi noma ukubhekana ne-CrossFit WOD yakho elandelayo kungaguqula ukungabaza kwakho kokuqeqesha amandla kube isiprofetho esizigcwalisa wena.

I-Chafing Ngenkathi Ugijima

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Yini oyitholayo uma uhlanganisa amamayela amaningi nokunyakaza okuphindaphindayo nokujuluka ngokweqile nezingubo ezingakulingani kahle? Impendulo iyakhathaza, ukuzwa okungajabulisi nokushisa kwesikhumba okuzomisa ngisho umgijimi onolwazi kakhulu emikhondweni yakhe, okubeka isidambisi esibi ohlelweni lwakho lokuziqeqesha nangolwazi olusebenzayo.

Ukuze uthuthukise ukusebenza kwakho futhi uqinisekise ukuthi uhlala unethezekile futhi ungenabuhlungu ngesikhathi ugijima, khetha ukugqoka izingubo eziklanyelwe ukucisha umswakama, okusiza ukugcina isikhumba sisihle futhi somile. Ezindaweni ezibucayi (cabanga ngemakhwapha, ukububula, njll.), Qiniseka ukuthi ugqoka izingubo ezifanele kahle ezingakhululeki kakhulu noma eziqinile kakhulu, zombili lezo ezingadala ukungqubuzana okwandayo futhi zihlikihle isikhumba siluhlaza, okuholele ekusebenzeni okungaphansi kokufanelekile . (Uma ungumgijimi, kungenzeka ukuthi wenza okungaphezu komkhuba owodwa nje omubi. Bheka imikhuba engu-15 Ecasulayo neRude Running to Break.)

Ukwenza ukusebenzisa okususelwa kumdanso kukhaphethi

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Uma uthanda ukunyakazisa i-groove thang yakho, ungase uthande ukuthukuthela kalula ekhaya ngokujima okuholwa ngumfundisi osakazwa kukhompuyutha yakho noma i-TV. Kodwa-ke, okungenzeka ukuthi awukuqapheli ukuthi ukhaphethi wegumbi lokuphumula oqhubekela phambili kungenzeka ukuthi ubeka isibambiso ekusebenzeni kwakho okususelwa kumdanso. Yize ukhaphethi unciphisa ukucindezelwa okubekwe emathanjeni nasemalungeni ngesikhathi sokuvivinya umzimba uma kuqhathaniswa nezindawo ezinzima njengokhonkolo, ukungqubuzana okunikezwa ukhaphethi kungabamba onqenqemeni bezicathulo ngesikhathi sokunyakaza okusheshayo, okunamandla njengokuhamba ngezinyawo, okungenza ingozi yokulimala kwamadolo neqakala. ama-sprains.

Igama kwabahlakaniphile-uma uthanda ukudansa futhi unezitezi eziqinile ekhaya lakho, khetha ukuxukuza insiba yakho lapho esikhundleni sokunciphisa ubungozi bokulimala, bese ugcine izindawo ezigcwele ukhaya ekhaya lakho ngezindlela ezifana ne-yoga ne-Pilates. (Uthanda ukuzivocavoca okuhle okususelwa kumdanso? ​​Zama elinye lalawa maKilasi ama-5 Wokudansa Aphindwe Kabili njengokusebenza Kwe-Cardio.)

Buyekeza kwe-