Intuthuko yokuqeqeshwa kwesisindo: Thola imiphumela ebonakalayo ngokushesha!

-Delile

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Ivume. Ukubona imiphumela yokusebenza kanzima ejimini kukunika umfutho omuhle. Futhi lolo hlobo lokuphakamisa luhlinzeka ngesikhuthazo sokunamathela ekusebenzeni kwakho kusuka ebusika kuye ehlobo - nangaphezulu kwalokho. Kungakho sicele uKaren Andes, umqeqeshi / umdansi eMarin County, eCalif., Ukuthi aklame irejimeni lamandla elinikeza izinzuzo ezisheshayo, ezisobala. "Ngokujwayelekile ungabona imiphumela emasontweni ambalwa," kusho u-Andes, umbhali we Incwadi Yabesifazane Yebhalansi (UPutnam / Penguin, 1999).

Isihluthulelo semiphumela ebonakalayo sisebenza imisipha ephendula ngokushesha okukhulu ukuzivocavoca, ngesisindo esisindayo. Insiza yokubaza lapha i- "setting setting": Kusethi yesibili yokuhamba okuningi, uzophakamisa isisindo esinzima ngangokunokwenzeka, kepha ukuthola ama-reps ambalwa. "Imisipha yakho izokhathala noma ihluleke izikhathi ezimbalwa kusethi ngayinye." kusho u-Andes. "Lokho kwenza imisipha eminingi idlale."

Ugqugquzelwe yimisipha esanda kushaywa, kungekudala uzothola izinzuzo ezingabonakali kakhulu zokuqeqeshwa kwesisindo. "Kugxilisa ingqondo yakho," kusho u-Andes. "Kuyakhulula ukucindezeleka okumangalisayo. Kufana nokwenza ucansi ukuze uthole imisipha yakho!

UHLELO

Kungani kunalezi zivivinyo? Banikeza kakhulu "imali yakho yemali," sebenzisa imisipha eminingi ngesikhathi esisodwa futhi bakwenze uqine ngokushesha. Kufanele uzwe imiphumela ngokushesha bese uyibona emasontweni amabili kuya kwamathathu.

Izisekelo: Fudumala cishe imizuzu engu-5 kumshini we-cardio owukhethile, uhlelwe ngamandla aphansi. Ekupheleni kweseshini yakho, phola phansi ngokunweba wonke amaqembu amakhulu emisipha. Bamba ukwelula ngakunye kuze kube seqophelweni lokungezwani okuncane imizuzwana engaba ngu-20 ngaphandle kokushaya.

Kangakanani: Yenza lokhu kuvivinya umzimba ama-2-3 izikhathi ngeviki, okungenani unosuku lokuphumula phakathi. Uma ukujima kwakho kuzibophezele futhi kukhulu, ungaphumelela ngokujima oku-2 ngeviki; uma ingashubi kangako, yenza ukujima oku-3 ngesonto.

Izinombolo: Yenza amasethi ama-2 kuzo zonke izivivinyo. Isethi yokuqala i-reps ephakeme; isethi yesibili yokuzivocavoca okuningi isethi yokudonsa, lapho uzokwenza khona izisindo ezisindayo zokuphindaphinda okumbalwa, bese "uphonsa" isisindo esiphansi futhi wenze ama-reps ambalwa. Kwezinye izivivinyo, uzoqhubeka nokwehlisa isisindo kuze kube yilapho imisipha yakho isikhathele ngokuphelele.

Isivinini: Indlela esheshayo yokuthola imiphumela ukwehlisa ijubane ngenkathi uphakamisa. Ukuphakamisa kancane kusebenzisa imicu eminingi yemisipha futhi kwakha nokuqwashisa komzimba. Thatha okungenani imizuzwana emi-4 ukuze uqedele ukuphindaphinda okugcwele.

Phakathi kwamaqoqo: Nweba noma ulungiselele isethi elandelayo. Ungangeni engxoxweni ende noma uzolahlekelwa umfutho wakho.

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