8 Idethi Esebenzayo Imibono Engeke Ikwenze Ujuluke

-Delile

• Ukuhamba ngezinyawo
• I-Stand Up Paddleboarding (SUP)
• Ukukhuphuka kwamadwala
• I-Yoga
• Uzakwethu Kayaking
• Ukushushuluza
• Ukuhamba ngebhayisikili
• Ukudansa
• Buyekeza kwe-

Umqondo wokuya osukwini olugxile kokufaneleka uzwakala kahle-cishe kuwo wonke amasekhondi angama-30 lapho uqaphela ukuthi ungancamela ukuthi umfana wakho omusha akubone ubukeka njengodoti oshisayo. Akuwona wonke amadethi asebenzayo adinga ukuthi kube izikhathi zokujuluka, noma kunjalo. Le mibono yedethi eshisa amakhalori izokusiza ukuthi nazane kangcono (kungakhathaliseki ukuthi ninesikhathi esingakanani nindawonye) ngaphandle kokukhathazeka uma izimonyo zakho zisebenza noma ukuthi unuka kanjani. Futhi, ungahlala ushaya ibha yejusi (noma ibha ye-cocktail) ngemuva kwalokho ukuthola indawo ekhululekile nengxoxo ngemuva kokuthi wephule iqhwa ngesikhathi sokuzivocavoca kwakho.

Ukuhamba ngezinyawo

Hamba u-al fresco ukuze uthuthukise amandla emisipha, ukubekezela, nempilo yenhliziyo nemithambo yegazi, futhi ushise cishe ama-calories angu-600 ngehora ngesivinini esilinganiselwe, kusho u-Levi Harrison, M.D., umbhali wencwadi ethi Ubuciko Bokuqina: Uhambo Lokuzithuthukisa. Ucwaningo luye lwabonisa ukuthi ukuba ngokwemvelo kunciphisa ukucindezeleka, ngakho-ke gxila ekubukeni (qhubeka futhi umvumele ahambe phambi kwakho uma ene-butt enhle), futhi amathuba okuba izimvemvane esiswini sakho zizonyamalala. Njengoba ungahefuzeli, uzoba nesikhathi esiningi sokuxoxa, futhi ungakwazi ukuletha isidlo sasemini sepikiniki esikhwameni ukuze welule usuku.

I-Stand Up Paddleboarding (SUP)

"Lokhu kuhle ngezinsuku ngoba uzibekela ijubane lakho futhi uyakwazi ukukhuluma ucwase endaweni ezungezile," kusho uColleen Ketchum, umqeqeshi oqeqeshiwe wePilates nomsunguli weBeyond Barre. "Okuhlanganisa kakhulu usuku lokugwedlwa kwephedi ukuthi omakhalekhukhwini kumele bahlale emotweni." Futhi ngenkathi ungahle uthande ukugqoka isudi yakho yokubhukuda ngaphansi kwesikhindi sakho netiye uma kwenzeka, ukulinganisela kulula kunalokho ucabanga futhi kungenzeka ungathathi idiphu-ngaphandle uma ufuna.Uzosebenza ngempela umongo wakho futhi ushise cishe amakhalori angu-400 ngehora.

Ukukhuphuka kwamadwala

Izinzuzo zokufaneleka lapha-amandla, ukusebenzelana, ukushesha, ukukhuthazela kwenhliziyo nemithambo yegazi-zizoqalwa kuphela. Inzuzo yangempela yokubhekana nodonga noma idwala ukwesekwa nesikhuthazo eninikeza ngaso ngamunye phakathi nosuku lwakho, kusho uDkt. Harrison, futhi lokho ngethemba kuhumusha ngemva kokuba izintambo sezisusiwe. Uma kuyisikhathi sakho sokuqala, funa isiqondiso sochwepheshe ejimini noma endaweni yangaphandle futhi kungakhathaliseki ukuthi kwenzekani, hlala uqiniseka ukuthi usebenzisa okokusebenza okufanele kokuphepha. Ungaba nesifo esincane ngosuku olulandelayo, kepha hheyi, izaba ezinhle zokushintshanisa ukubhucungwa komzimba.

I-Yoga

Ikilasi le-yoga elithambile noma elibuyiselayo lisho ukuthi akukho ukujuluka kanye nezinzuzo eziningi zokubopha ukuze kwakhiwe ukuxhumana okujulile. Noma kungeke kube nokuxoxa okuningi, ukubambana ngezandla kwi-savasana ekupheleni kweseshini kungaba ngcono kunokubambana ngezandla, kusho uTamal Dodge, umqeqeshi we-yoga oqinisekisiwe nenkanyezi ye-DVD I-elementi: Isingeniso se-Yoga. Uma ukwazi, thola ikilasi elinikezwa epaki noma ogwini ukuze uthuthukise i-romance factor, futhi niqhubeke nihamba ndawonye ngemva kokuba senithandana: Ucwaningo lubonisa ukuthi i-yoga ingase imsize ahlale isikhathi eside; thuthukisa isifiso sakho, ukuvusa inkanuko, nama-orgasm; futhi ngiyanenza nobabili nizanelise ngokocansi.

Uzakwethu Kayaking

Cindezela kokuzivocavoca umzimba okungathí sina futhi uvumelanise nomfana wakho ngokoqobo. Ukukhuluma ukuxhumanisa kahle imivimbo yakho kukhuthaza ukusebenza kweqembu, kusho umqeqeshi womuntu uPatricia Friberg, umdali we Amandla 4 Pink DVD, futhi sonke siyazi ukuthi ukuxhumana okuhle kusemqoka kangakanani ebudlelwaneni. Yize i-kayaking ingaba nzima, iphinde ibe mnandi futhi nobabili nizozwa ukuqina kwangemuva kokujima kokunqoba ukujima okuyinselele, ngakho-ke phumani niyophuza iziphuzo zomkhosi ngemva kwalokho.

Ukushushuluza

Ngamarenki angaphakathi ezweni lonke, ungakwazi ukuhlanganisa lezo zikhizi eqhweni bese utshuza uzungeze ndawonye nganoma yisiphi isikhathi sonyaka. Kungazwakala njengesikole esiphakathi, kepha kuyisaba esikhulu sokubambelana noma ukubukisa ngokuthi ungakwenza kanjani ukuphotha bese uzama ukumfundisa. Kuso sonke lesi sikhathi lokhu kuvivinya umzimba kuzokwakha ibhalansi yakho futhi kusebenza inkaba, imilenze, ukujuluka, nezingalo zakho zibe amakhalori angu-300 kuya kwangu-810 ngehora, kusho uTeri Jory, umqeqeshi womuntu siqu oqinisekisiwe, i-figure skater nomnikazi wePoise Productions.

Ukuhamba ngebhayisikili

Amathuba cishe awapheli lapha: Thembela ebhayisikili elihamba ngasese noma ugibele eceleni kwepaki, ngasolwandle, edolobheni, noma lapho ujibes nobabili. Ngaphezu kokushisa amakholori aphakathi kuka-500 no-800 ngehora, ukugibela ibhayisikili kusebenza amaqembu akho amakhulu emisipha (okuhlanganisa ama-glutes akho, ama-quadriceps, nama-hamstrings), ngakho-ke ngisho nokugibela okuhamba kancane kunikeza umzimba wakho amandla amancane, okusho ukuthi uzoqeda ezimbalwa. amakhalori amaningi ngemuva kokuphuma, kusho uKim Truman, umqeqeshi oqinisekisiwe womuntu siqu nomqeqeshi wezemidlalo ongaphandle.

Ukudansa

Uma umfana wakho ebhikisha emcabangweni wezifundo zokudansa, mnike izinzuzo zokusika umata: Usondelene futhi ungumuntu siqu, nifunda imizimba yomunye nomunye, futhi nithandana, konke kwakha ukungezwani ngokocansi okufanele ulinde kuze kube kamuva ukuze ukhulule . Zama izitayela ezahlukahlukene, kusuka ku-tango naku-ballroom kuya kuma-salsa amakhulu enkanuko noma ngisho nokudansa kolayini, uze uthole eyodwa eniyithokozelayo nobabili. Ngaphezu kwakho konke, ungakhohlwa ukuzijabulisa nokuhleka, noma ngabe ekunyathela kaningi.

Buyekeza kwe-