Kungani uMashi Kuyisikhathi Esingcono Kakhulu Sokucabanga Kabusha Izinqumo Zakho

-Delile

• Thola isizathu
• Xhumanisa Ukuziphatha Okusha Nezakudala
• Phuma Endaweni Yakho Ejwayelekile
• Buyekeza kwe-

Lapho ubeka leso sinqumo esiphakeme sikaNcibijane ngo-2017 (ephethe ingilazi ye-champagne esandleni sakho ngesikhathi sokuphakama kwenkathi yeholide), uMashi cishe wayebukeka ehluke kakhulu ekhanda lakho: Uzoba nomzimba omncane, ube mncane, ujabule , enempilo.

"Abantu benza izinqumo zabo 'ngebhamuza' lokuzitika ngokweqile," kusho uMichelle Segar, Ph.D., usosayensi okhuthazayo nombhali wezincwadi. Akukho Ukujuluka: Indlela Isayensi Elula Yokugqugquzela Engakulethela Ngayo Impilo Yonke Yokufaneleka. "Lokhu kudala umuzwa ongamanga wokugqugquzela ukuguquka." Ngakho-ke uma impilo ibuyela kokujwayelekile futhi ususwe izinyanga ezimbalwa kulobuhlanya beholide? "Izinqumo Zonyaka Omusha ziyafiphala uma ziqhathaniswa nezinhloso ezishesha kakhulu okwamanje." (Njengoba uyazi, izinsuku zokugcina zomsebenzi.)

Futhi, cha, awuhlanya: Ukugqugquzela kwenza ube nendlela yokudlidliza. "Ukugqugquzela kungakusiza uqalise, kepha udinga ukwakha imikhuba ukuze uphumelele," kusho uPaul Marciano, Ph.D., umbhali Izaqathe Nezinti Azisebenzi.

Ngakho-ke silapha ngoMashi. Esikhundleni sokuzishaya ngoba isikali asikasuki noma ngoba usalinde labo abangaphandle ukuthi babheke, cabanga ngalesi sikhathi esifanelekile sokuhlola futhi udilize okungakusebenzeliyo-leyo ukuphela kwendlela yokuqinisekisa impumelelo woza ngoDisemba 31, 2017.

Hhayi nje kwaqondana, lena futhi indikimba kaMashi yohlelo lwethu oluthi #MyPersonalBest: Nciphisa wonke umsindo futhi uyeke ukwenza izinto (a) ongazijabuleli futhi (b) ezingakusizi. Awekho amahloni ekuhleleni kabusha isinqumo sakho. Ubani othi ungazenzela amagoli ngoJanuwari kuphela? Ukumisa isikhashana-ikakhulukazi ezinguqukweni zesizini-kungaba usizo ekwenzeni izinguquko eziqinile zokuziphatha, kusho u-Segar. Kanjalo nalezi zindlela ezintathu.

Thola isizathu

Ukuze ungene kumgomo ongcono, hamba kumthombo: yakho ngani ngokukwenza, kusho uSegar. Ufuna ukunquma ukuthi isisusa sakho esiyinhloko kungenxa yokuthi ucabanga wena kufanele yenza okuthile (sebenzisa i-5K ngoba wonke umuntu uyikho, noma ngabe ukuzonda ukugijima), noma uma kuyinto oyifunayo kusuka ekujuleni kwenhliziyo yakho (uyayithanda i-yoga kepha awusenaso isikhathi sayo). Eyakamuva imigomo ozonamathela kuyo. Uma isinqumo sakho sonyaka omusha besisesigabeni sangaphambili, qhubeka uthole esinye.

Xhumanisa Ukuziphatha Okusha Nezakudala

Noma ngabe unomgomo oqinile obakhathalelayo, kusengaba nzima ukwenza leyo mikhuba esishilo ekuqaleni. Zama ukuhlanganisa umgomo wakho omusha nokuziphatha osekuvele kumi kahle, kusikisela uMarciano. Isibonelo, uma umgomo wakho ukwenza isikhathi esithe xaxa sokuzivocavoca umzimba, xhuma ukuzivocavoca nomkhuba osuvele unawo. Ugeza amazinyo njalo ekuseni, akunjalo? Ngemuva kwalokho, khipha ama-push-up angama-25 ngaphambili. Maduze, uzoqala ukuxhumanisa ukusunduza nokuxubha amazinyo, okwenza ube sethubeni lokuhambisana nalo mkhuba, kusho uMarciano.

Phuma Endaweni Yakho Ejwayelekile

"Umqondo wokuphuma endaweni yakho yokunethezeka ungethusa," kusho uMarciano. Kwenza kuzwakale sengathi wenza izinto ezingasile nsuku zonke. Kepha ushintsho lwangempela luvela ezintweni ezincane, yingakho uMarciano ephakamisa ukuphuma kwakho indawo evamile esikhundleni salokho. Kuhlanganise ngezindlela ezincane: Hamba inja yakho kakhulu, zama ukujima okukodwa okusha njalo ngeviki. "Ukwenza lokhu kuzosiza ekulolongweni kabusha kwengqondo yakho," kusho uMarciano. "Kuhle kakhulu ebuchosheni bakho uma uthi, 'Ake ngimane ngikusebenzise lokhu ngandlela thile.'" Ukusuka endaweni yakho ejwayelekile futhi kungeza into yokuzijabulisa-okuthile ucwaningo oluphakamisa kungakugqugquzela ukuthi uhlale endleleni.

Buyekeza kwe-