Ungasebenza Kanjani Ngokuphumelelayo Ekhaya Njengamanje, NgokukaJen Widerstrom

-Delile

• 1. Sebenzisa lesi sikhathi njengezaba zokulinga.
• 2. Zithathe ngokungathi sína.
• 3. Yibani ndawonye, ​​nibodwa.
• 4. Awudingi noma imuphi umshini omuhle, thembisa.
• 5. Tshala imali emishini yokuzivocavoca ekhaya ngokuhlakanipha.
• 6. Sebenza ngaphakathi kwesikhala (nesimo sokuphila) onaso.
• 7. Chitha isikhathi sakho ungaphandle ngokuhlakanipha.
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Uma uzwe ukwethuka okukhulayo njengoba amajimu nezitudiyo ziqala ukuvala iminyango yazo ngekusasa elibonakalayo, awuwedwa.

Ubhubhane lwe-coronavirus kungenzeka lushintshe kakhulu ngohlelo lwakho futhi ngokushesha—okuhlanganisa nesimiso sakho sokujima (futhi mhlawumbe nempilo yakho yokuqomisana). Uma ushiywe ulokhu untengantenga ngaphandle kwamabhebhisi ebhokisi lakho noma ukugeleza kwesitudiyo sakho se-yoga esishisayo, uzibuza ukuthi ungaluqala kanjani uhlelo lwemidlalo yasekhaya, kukhona usizo. Uchwepheshe wokufaneleka u-Jen Widerstrom uhlale naye phansi Umumo nge-Instagram Live yakamuva ukuxoxa ngazo zonke izinto ekhaya ukufaneleka — lapho izinsimbi zokuthenga khona (futhi uma udinga noma iziphi!) zendlela okufanele usisebenzise ngayo isikhathi sakho ungaphandle. Bheka amathiphu namasu omqeqeshi okwenza noma iyiphi indawo yokuzivivinya ekhaya (enkulu, encane, noma eminyene) ibe yindawo yokuzivocavoca okuphumelelayo nokwanelisayo.

1. Sebenzisa lesi sikhathi njengezaba zokulinga.

Esikhundleni sokukhathazeka ngokuthi ngeke ukwazi ukuhambisana nesimiso sakho njengoba ubufunde kahle — ngenxa yokushoda kwemishini noma izinsiza kusebenza, isibonelo-cabanga ngazo zonke izindlela ezintsha ezijabulisayo, ukusebenzisa, noma amathuluzi ongazama kuwo. Noma ngabe lokho kushintshana ngama-dumbbells for a laundry detergent ukwenza ama-squats ama-racked noma ukulahla ama-CrossFit WODs we-calisthenics, kuningi ongakufunda emzimbeni wakho futhi kuyavumelana nezimo.

“Iseluleko sami ukuthi ngibe nelukuluku lokwazi,” kusho uWiderstrom. “Ungasisebenzisa kanjani lesi sikhathi ngendlela eyakhayo?” Uphinde agcizelele ukuthi ukuzivocavoca kungasetshenziswa njengethuluzi lokungaphezu kokuqina, ikakhulukazi njengamanje. Kunganciphisa ukukhathazeka futhi kunikeze isakhiwo ezinsukwini zakho. “Ngiyisebenzisa ukuze ngisize ukuhlela isimiso sami,” uyachaza.

2. Zithathe ngokungathi sína.

Noma ngabe usebenza ukude ngenkathi futhi ufundela izingane zakho ekhaya noma uku-puzzle yakho yesine engu-1,000, kufanele uzinike isikhathi, kusho uWiderstrom. (Okuhlobene: Izinto Zokuzinakekela Abahleli Besimo Abazisebenzisa Ekhaya Ukuhlala Uphilile Ngesikhathi Sokuvalelwa)

Uma ukuzivocavoca umzimba kuwumsebenzi ojabulisayo kuwe nokuthile okulindele njengokuthi "wena", ungakukhohlwa lokho kulokhu okusha, okuvame ukuba nesiphithiphithi. Uma uhlela isikhathi sokuhamba nenja yakho, upheke isidlo sakusihlwa, futhi udlale nengane yakho, kubalulekile futhi ukuhlela ukusebenza kwakho futhi uthathe leso sikhathi ngokungathi sína, usho kanjalo.

“Konke okudingayo ubufakazi bokuthi uzizwa kanjani emva kosuku olulodwa, futhi ufana nokuthi,‘ O ngingaphinde ngikwenze lokho! ’” Usho kanje. Futhi ungazizwa sengathi udinga ukuhlela isonto lonke ngendlela efanayo ongase ube nayo-lena yindawo engaziwa futhi kwamukeleka ngokuphelele ukukuthola njengoba uhamba. Zama i-yoga ngolunye usuku ekuseni, futhi uma lokho kungakuzwa kahle, phuma noma uzame okuthile okusha ngakusasa, kusho u-Widerstrom. Yiba nomusa kuwe, futhi uzivumele isikhala sokuhluleka bese uzama futhi ngosuku olulandelayo.

3. Yibani ndawonye, ​​nibodwa.

Ukube ubuyi-junkie yokuzivocavoca kweqembu ngaphambi kokuthi i-coronavirus ishaye, ungahle uzizwe ungakhuthazeki ngokuphelele ukuthi uzilolonge uwedwa ngaphandle komngane wokuzivocavoca noma imali ekhanselwa sekwephuzile ekubambe ukuba uziphendulele. Okokuqala, yazi ukuthi lokho kujwayelekile, kusho uWiderstrom.

Ukuthola indlela yokuzikhandla ngokuphumelelayo ekhaya kuzoba nzima ekuqaleni, kodwa bheka ohlangothini olukhanyayo: “Unethuba lokwakha amakhono—futhi ngandlela thize, asikakaphoqeleka ukuba selule ubuchopho bethu ngokwengqondo [njengokungathi lokhu ngaphambili]," kusho yena.

Noma kunjalo, uma uncika kuleyo ndawo yeqembu ukukumpompa, ungakuthola nangezinye izindlela — ngokusebenzisa amakilasi angokoqobo avela kwabanye babaqeqeshi bakho obathandayo nokuzivocavoca okusakazwa bukhoma, okutholakala manje kunanini ngaphambili, uyanezela. “Thola umuntu, ubashayele ucingo, ulibeke kuFaceTime, futhi ujuluke ndawonye,” kusho yena. “Kwenze njengehora elijabulisayo; ihora lokujuluka elibonakalayo.”

4. Awudingi noma imuphi umshini omuhle, thembisa.

Ngokushintsha nje lokho i-Widerstrom imbiza ngakho ngo-Ts abathathu — isikhathi, i-tempo, kanye nokungezwani — ungadala ukwehluka esimisweni sakho sokuzivocavoca ngaphandle kokufaka noma iyiphi into.

Isibonelo, uma wenza i-squat ye-bodyweight, "lapho wehlisa ijubane futhi ushintsha i-tempo noma udala ikhefu lesikhathi futhi ubambe ukunyakaza, iqala ukuba nzima kakhulu," kusho u-Widerstrom. "Kuyigcina ithakazelisa ngokomqondo futhi iphoqa uhlobo oluhlukile lokuqasha emisipha yakho futhi ngenxa yalokho ithuthuke."

Uma ufuna ezinye izivivinyo zokuzivocavoca umzimba ezingenasisindo ongazifaka ekusebenzeni kwakho kokuqeqeshwa kwamandla, zama lokhu okukhethiwe kusuka kuWiderstrom, okuqinisekisiwe ukukhuphula izinga lokushaya kwenhliziyo yakho nama-endorphin ageleze. Ibhonasi: Anomthelela ophansi (kanye nomsindo ophansi!).

Uma ufuna ukusebenzisa amathuluzi amasha ngaphandle kokuthenga, ungathatha ithawula lesandla—enye yezinsiza ezithandwayo zika-Widerstrom zokujima ekhaya. Ungayisebenzisa ukudala ukungezwani ngokubamba ekugcineni nokukuhlukanisa, noma ngokwenza ama-biceps curls, noma imigqa.

Ifenisha efana nombhede noma isihlalo esiqinile nayo isebenza kahle esikhundleni sebhentshi noma ibhokisi ojwayele ukulisebenzisa ejimini, kusho uWiderstrom. Isihlalo, ikakhulukazi, siwucezu lwemishini eguquguqukayo enikeza izinketho eziningi zokwenyusa noma ukwehlisa izinqubo zesisindo somzimba wakho, cabanga: hlehlisa ama-push-ups ngezandla esihlalweni noma ama-pike ahlanekezelwe nezinyawo zakho esihlalweni. (Zama lokhu kunyakaza kwebhokisi le-plyo okungabandakanyi ukweqa kwebhokisi.)

5. Tshala imali emishini yokuzivocavoca ekhaya ngokuhlakanipha.

Uma usafisa umuzwa othintekayo wokuphakamisa isisindo, i-Widerstrom iphakamisa ukutshala imali kusisindo esingamakhilogremu angu-25 kuya kwangu-35-yebo, awudingi ngisho nokuthenga isethi. "Ungayibamba ngesandla esisodwa ngemilenze, izandla ezimbili ngomzimba ongaphezulu," esho Ungenza ukugoba ingalo eyodwa. ”

Uma ungakaqiniseki ukuthi yisiphi isisindo esikulungele, uyasihlehlisa nakakhulu: Abaqeqeshi bamandla abasaqalayo kufanele bahambe ngamakhilogremu angu-20, abaphakathi, amakhilogremu angu-25 kuya kwangu-30, futhi abaphakamisi abathuthukile bangathenga amaphawundi angu-35 kuya kwangu-40.

6. Sebenza ngaphakathi kwesikhala (nesimo sokuphila) onaso.

Impela, kungakuhle ukuba nendawo yokuqeqesha esezingeni lama-Olimpiki egumbini lakho elingaphansi nayo yonke imishini yobuchwepheshe obuphezulu intombazane engaphupha ngayo, kodwa lokho akulona iqiniso kubantu abaningi. Uma usebenza ngaphakathi kwemingcele yekamelo lakho lokulala elincane efulethini ohlanganyela nalo ohlala naye, ungadikibali, kusho uWiderstrom. Awudingi isikhala esiningi nhlobo ukungena ekuzivocavoca okuqinile-njengobufakazi balesi sikhala esincane, akukho-imishini yokusebenza kwe-cardio. Futhi uma ukhathazekile ngesici somsindo (ezansi komakhelwane kanye nokuxhuma kwe-squat akuhlangani ncamashi), uphakamisa ukuguqula izivivinyo ze-plyometric zokuzivocavoca umzimba okunomthelela ophansi, empeleni ezinomusa ngempela emajoyini akho.

Uma unovalo mayelana nokuquleka ngenqubo yokuqeqesha amandla nomuntu ohlala naye ezama ukusebenza egumbini lokuphumula, u-Widerstrom uthi uyakuthola, futhi uqinisekile ukuthi kunezinto ongazenza ukuze uhlanganise amashejuli womunye nomunye, kodwa ekupheleni kosuku. , “Ngeke ngikhathazeke kakhulu ngakho ngenxa nje yokuthi empeleni ngicabanga ukuthi kuyingxoxo emnandi ukukhuluma nawe,” kusho yena. "Ungaqhubeka usebenzele omunye umuntu impilo yakho noma ungavele uphile impilo yakho ungazikhathazi ngabo."

7. Chitha isikhathi sakho ungaphandle ngokuhlakanipha.

Ngenkathi imithethonqubo yamanje yokusebenza ngaphandle ingahluka kuye ngomuzi nomuzi nombuso, kungokwemvelo ukufuna ukuphuma ukuze uthole umoya ohlanzekile lapho usuvaleke usuku lonke. Kepha esikhundleni sokuphuma ugijime noma uphonsa i-kettlebell yakho nomata egcekeni langaphambili, cabanga ukumunca uvithamini D ngendlela ekhululekile.

"Ngicabanga ukuthi njengamanje kufanele usebenzise ngaphandle njengendawo ephephile yokuphefumula umoya omusha futhi ucabange kahle ngaphandle kwengcindezi encane," kusho uWiderstrom. "Angifuni ucabange ukuthi 'Ngidinga ukushaya amamayela ayi-12. Ngidinga ukwenza lezi zikhathi zokugijima.’”

Uma ufuna ukukhipha ukujima kwakho ngaphandle, u-Widerstom uthi ungakwazi ukugijima isikhawu esisheshayo ngokugijima kwemizuzu emi-2 ukuya kwemi-3 okulandelwa umzuzu ongu-1 uphindaphinda. Enye inketho i-run-down-okungukuthi. Ukugijima kwemizuzu engu-7, ukuhamba iminithi elingu-1, ukugijima kwemizuzu engu-6, ukuhamba iminithi elingu-1, njalo njalo. (Kuhlobene: Ingabe Kufanele Ugqoke Imaski Yobuso Ukuze Ugijime Ngaphandle Ngesikhathi Sobhubhane LweCoronavirus?)

Futhi uma ukhetha ukuzivocavoca ngaphandle, i-Widerstrom iphakamisa ukuthi ukwenze ekuseni lapho kuthulile futhi kungaminyene kangako. Kufanele kungasho lutho ngalesi sikhathi, kodwa ukuphinda futhi: Qiniseka ukuthi wenza ukuziqhelelanisa okuphephile kwezenhlalo.

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