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Kuyisifundo iningi lethu esizifundele lona mathupha: Lapho sibala ukufika ejimini noma ngaphandle lapho "sinesikhathi", sizibekela ukwehluleka. Kusho uLinda Lewis, Umumo Umhleli wokufaneleka: "Kufanele uhlele ukufaneleka osukwini lwakho noma angeke kwenzeke. Lokho kuya ngisho kimina, futhi ngingumqeqeshi!"

Kodwa, ngaphandle kokubeka eceleni isikhathi esithile sokuzivocavoca, kunezindlela eziningi zokuzivocavoca kalula. Ngokuhamba okulula okumbalwa, ungashisa ama-calories amaningi, uthuthukise amandla nokuguquguquka, futhi ube nempilo usuku lonke. Nazi ezinye zezindlela zokweqa ukuqina okwengeziwe osukwini lwakho:

Emsebenzini

1. Gwema umkhuba wakho we-imeyili. Esikhundleni sokuthayipha umlayezo, hamba uye ehhovisi likabasi wakho noma losebenza naye ngangokunokwenzeka futhi ulethe izindaba mathupha.

2. Isitolo samawindi emini. Phatha isikhwama esinsundu ukudla kwasemini okunempilo, bese uchitha isikhathi obungasichitha ulinde ukukhonzwa esitolo sokudlela esithengelayo noma ukwenza okuthile.

3. Thatha ikhefu lokuhamba ntambama. Kunokuba uvakashele umshini othengisayo lapho ukwehla kwamandla kwehla, shelela ngaphandle futhi uthathe uhambo olusheshayo imizuzu eyi-15. Kwenze nje ezinsukwini ezine kweziyisihlanu, futhi ungeze ihora lokuzivocavoca ngesonto lakho!

4. Nweba. Imisipha ye-Hamstring iba namandla kakhulu ngenkathi uhleli etafuleni lakho, futhi ingaholela ekunciphiseni i-backache. Yelula lo msipha: Yima, uguqe idolo langakwesokudla bese ushintsha isisindo sakho kube sengathi uhlala emuva, ulungisa umlenze wakho wesobunxele, isithende phansi, nokuphakamisa izinzwane zakho. Bamba imizuzwana engu-20; shintsha imilenze.

Ekhaya

5. Yenza imisebenzi emibili ngesikhathi esisodwa. "Faka isidlo sakusihlwa kuhhavini kuqala bese uwasha izingubo ngenkathi zipheka," kuphawula uLewis. "Noma yenza isidlo esikhulu kakhulu ukuze uthole okusele kamuva evikini." Kunoma ikuphi, ukhulula elinye ihora lesikhathi sokuzivocavoca.

6. Hamba ngempela inja. Esikhundleni se-poop-scoop ejwayelekile, esheshayo, hamba naye imizuzu engu-15 - kukulungele wena (naye). Kabili ngosuku kulingana nengxenye yehora lokuzilolonga.

7. Hlanza ikhaya lakho. Uma ifulethi eli-grungy lingakushukumiseli ukuthi uhlanzeke ngempelasonto, mhlawumbe lokhu kuzokwenza: Uzoshisa ama-calories angama-215 * ukuhlanza (ukukhipha, ukukhipha, njll) ihora elilodwa nje.

8. Hamba uyozihambela ekushoneni kwelanga. Hlukana nesidlo sakho sakusihlwa: Ngisho nokungcebeleka, ukuhamba imizuzu engu-30 kushisa cishe amakholori angu-140.

Ekuhambeni

9. Pompa igesi yakho. Khohlwa isevisi ephelele. Phuma emotweni uyokhokha, umpompe futhi uwashele amafasitela.

10. Hamba ngebhayisikili ukuya emsebenzini. Shintsha uhambo lwakho lokuya emsebenzini lube ukuzivocavoca umzimba: Uma uhlala ngaphakathi kwebanga lokuhamba ngebhayisikili lomsebenzi, gibela. Gcina izingubo ezibiza isonto kanye nezicathulo zakho emsebenzini, ezinye izinto zokugeza ukuze uvuselele, bese ushayela usuku olulodwa lwesonto ukuhambisa izingubo ezingcolile ubuyele ekhaya nokulahla amahembe amasha, njll. Ngeviki elizayo. Ungashisa amakhalori engeziwe angu-236 ngosuku ngohambo lwemizuzu engu-20 ukuya nokubuya.

Ngezingane

11. Yenza ukuzivocavoca umcimbi womndeni. "Uma ngingenayo i-sitter, izingane zijima nami, ngokulungiswa, kunjalo," kusho uLewis. "Isibonelo, ngizogijima ngenkathi begibela amabhayisikili abo eceleni kwami." Bathathe ukushibilika eqhweni, noma uthathe isifundo sokuntweza nabo.

12. Suka eceleni. “Ibhola lezingane, ukuzivocavoca umzimba noma imikhuba yeT-ball kuyisikhathi esihle kakhulu sokuzivocavoca,” kusho uLewis. Okokuqala, cabanga ukuqeqesha iqembu lebhola likanobhutshuzwayo noma leqembu lakho: Uzogijima enkundleni noma emachibini, ukuzilolonga okuhle kukodwa. Noma, zama ukuhlangana nomunye umama weqembu futhi nithathe ikilasi le-kickboxing noma le-yoga ngenkathi izingane zizilolonga.

*Ukulinganiselwa kwemali esetshenzisiwe yekhalori kususelwa kowesifazane ongamakhilogremu ayi-130. Uma unesisindo esiningi, uzoshisa amakhalori engeziwe.

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