Nokuba awuzange uthande ukuzilolonga, okanye uziva ubungakanani bokuzilolonga-ukusuka-ekhaya kukudinwa emva konyaka wee-gyms ezivaliweyo kunye nee-studio zokomelela komzimba, awuwedwa. Nokuba abaqeqeshi bobuqu kunye nobuchule bokuqina komzimba baziva ubunzima! Kwaye ngelixa indawo yokuhlala kunye nobusika obunqabileyo akunakunceda umnqweno wakho wokuhamba, intwasahlobo lixesha elifanelekileyo lokuhambisa ukuzilolonga kwakho ngaphandle kwaye ufumane idosi esempilweni yokuhamba kunye nomoya omtsha ngokufanayo.
Ukuba awukuthandi ukusebenza kwitayile yokunyathela okanye ukuzonda iividiyo zokuzilolonga, ukuzilolonga ngaphandle yeyona ndlela ilungileyo yokuba ingqondo yakho idodobalise ngelixa usenza imisebenzi yomzimba. Uphando ibonisa ukuba kukho izibonelelo ezininzi zokuzilolonga ngaphandle, kubandakanya ukwanda kwamandla, ukwehla koxinzelelo, kunye nethuba lokuhlala ungaguquguquki nendlela yokomelela komzimba - ngokuqinisekileyo, ezinye zezi ntlawulo zinxulunyaniswa nokwenza umthambo ngokubanzi, kodwa nokuhambahamba epakini ingakushiya uziva ukhuthazekile ngendlela ekunokwenzeka ukuba ubunzima bemilinganiselo yekhaya bungabi nayo.
Xa usebenza ngaphandle, kukho utshintsho olupheleleyo kwibala. Ubona abantu abatsha, izilwanyana, kunye nezinto, zonke ezo zinokungaqiniseki kwaye zinokuba mnandi ngakumbi, umqeqeshi wobomi kunye neengcali zokuziphatha kwengqondo UMelanie Shmois, uMMSSA, uLISW-S, uxelela Unyango lweNdlu. Kuhambo olude okanye ukukhwela ibhayisekile, iindawo ezahlukeneyo ezinokukuphazamisa kukungonwabi kunye nesithukuthezi onokuthi ube nakho kwaye unokwenza ukuba ezo mayile zihambe. Ukujonga kwiscreen sakho sokunyathela akuyiyo inketho ngaphandle, watsho.
Kusenokwenzeka ukuba uziva unomdla wokuzilolonga ngaphandle kwalo nyaka, kuba kulula ukubambelela kwizikhokelo zokuphambuka ekuhlaleni xa uphandle. Ukuba ufuna ukukholisa okongezelelekileyo kwizibonelelo zokomelela komzimba ngaphandle, nazi iindlela ezili-10 zokuzikhuthaza ukuba uzilolonge ngaphandle, ngokweengcali zokomelela komzimba.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: UJoe Lingeman
Fumana umthambo ongaphandle othanda ukuwenza.
Inqaku lam elinye kukufumana into othanda ukuyenza ngaphandle, utshilo uJeanette DePatie, weBhunga laseMelika kuQeqesho oluQinisekisiweyo lokuzivocavoca umzimba kunye nomsunguli Wonke uMZIMBA Unako Ukuthamba . Ukuba awukuthandi ukubaleka, emva koko ukukhuthazeka ukuba ungene kwimayile ngaphandle kuya kuba nzima. Endaweni yoko, uDePatie ucebisa ukucinga ngaphandle kwebhokisi. Ngaba uyayonwabela iyoga, i-tai chi, i-paddleboarding, igadi, okanye omnye umsebenzi? Konke kubalwa njengokuzilolonga. Fumana imisebenzi yangaphandle oyithandayo kwaye uya kuba nakho ukuyenza, utshilo.
ukubona 4:44
Qala ngokuncinci, kwaye usebenze apho .
Eyona ndlela yokuhlala ukhuthazekile kukuseta iinjongo ezincinci, ezinokufikeleleka ukongeza kwiinjongo ezinkulu, utsho IMercedes Owens , umhlohli ophezulu eBarry’s eChicago. Mhlawumbi injongo yakho enkulu kukusebenza indlela yakho ukuya ekuqhubeni i-5K, kodwa awukhe ubaleke ngaphambili. Iinjongo ezincinci njengokubaleka kangangesiqingatha seemayile kathathu ngeveki ziyafikeleleka, utshilo u-Owens. Cwangcisa ukugcwalisa injongo encinci kwindlela eya kule yakho inkulu, kwaye uyakuqonda ukuba ulapho kungekudala kunokuba uyazi.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: Isandla seMinette
Yenza umthambo kunye nento oyithandayo .
Enye yezona ndlela zisebenzayo zokukhuthaza imikhwa esempilweni kukusisongela ngento esiyithandayo ukuyenza, utsho UWhitney Kessler , ingcali yomzimba eqinisekisiweyo kunye nomqeqeshi weqela. Oko kunokuthetha ukudibana nomhlobo epakini okanye eyadini emva kokuzilolonga kwakho kwemihla ngemihla, uthathe uhambo kwindawo oyithandayo, okanye uzivuyele ngokubamba ikofu yakho oyithandayo emva kokuba ugqibe ukuzilolonga. Injongo kukwenza ukuba iseshoni iphela ibe ngamava amnandi.
Yakha uxanduva ngokufumana iqabane lokuzilolonga .
Ezinye iintsuku inkuthazo yokwenza umthambo ayikho. UNathan Lloyd , umqeqeshi wabucala onelayisensi kunye nomnini weExpress Fitness LLC eBoulder, eColorado, uthi ukudibana nomhlobo wakho ekusebenzeni ngaphandle kunokukunceda ufumane ukuzinikela okungakumbi okuya kukunceda uphume kwindawo yakho yokuthuthuzela xa ngokwenene unikele Ndiziva ngathi.
Ukusebenza wedwa kunokuba yinto enesithukuthezi kwabanye ngenxa yayo yonke into oyedwa, kodwa kunye nomhlobo kunokuba yinto eyonwabisayo, utshilo. Awunakujonga kuphela kwiincoko ezintsha njengoko ubile, kodwa kunokuba nzima ngakumbi ukucima ipal ukuba awuyiva nje.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: U-Esteban Cortez
Sebenzisa ukuzivocavoca ngaphandle njengendlela yokujonga isixeko sakho .
Umhlohli wePeloton Chase iTucker icebisa ukuguqula ukuzilolonga kwakho kwangaphandle kube yinto yokonwaba. Yicinge njengesizathu sokuphonononga iindawo zesixeko sakho osoloko ufuna ukuzijonga, utshilo. Ucebisa ukuqhuba okanye ukuthatha isabelo sokukhwela kwindawo ethile edolophini ofuna ukuyityelela kwaye uhambe, ubaleka, okanye ujikeleze loo ndawo ngelixa ujonga indawo kwaye ukhenketho kwisixeko sakho.
Ithetha ntoni xa ubona i-911
Cwangcisa ukusebenza kwakho .
Bhala ukusebenza kwakho kwikhalenda yakho ngaphambi kwexesha, kubandakanya nexesha oza kuqeqeshwa ngalo, into oza kusebenza kuyo, kunye neenjongo zakho, utshilo uMichael Julom, umqeqeshi wabucala oqinisekisiweyo we-ACE kunye nomseki ThisIsWhyImFit.com . Yindlela encinci kodwa enamandla yokuzibophelela kwaye iya kukunceda ube nomfanekiso ngqondweni woqeqesho kunye nokulawula ngcono ixesha lokubuyisela njengoko ucwangcisa iintsuku. (Ewe, iintsuku zokubuyisela kwimeko yesiqhelo zibalulekile- kwaye awunakwenza nto ngazo zonke iintsuku!)
Cwangcisa ukutshintsha ukusebenza kwakho njengoko uzicwangcisile. Oku kungathatha indlela eyahlukileyo, isantya, isimbo okanye indlela yoqeqesho, okanye umsebenzi omtsha ngokupheleleyo. Unokufuna ukunikezela iintsuku ezithile zeveki ekusebenzeni okuthile, njengokwenza uMvulo usuku lokubaleka, ngelixa uLwesibini lusuku osolula ngalo ngeseshoni yeyoga epakini.
Gcina Ncamathisela Bona eminye imifanekiso Ityala: UJoe Lingeman
I-222 ithetha inani leengelosi
Zicel 'umngeni ekujongeni ukutya kwepaki njengezixhobo zokuzilolonga.
Akukho mrhumo wokuzilolonga ngaphandle, ukuhamba, okanye ukuziva unetyala xa ungakwenzi oko kwiklasi yakho yokusebenza ngexesha. Ukuzivocavoca ngaphandle kunika indawo yokudlala efanelekileyo kubaqalayo kuba awudingi zixhobo zintle kwaye ungasebenzisa izitulo nemithi njengenxalenye yesiqhelo sakho, utshilo uLaura St. John, omnye wabaseki Ukuphila ngokuzithemba okuMandla . Kulabo baqala ukusebenza ekhaya, ukuhambahamba amaxesha ambalwa ngeveki yindlela efanelekileyo yokuncedisa inkqubo yakho yasekhaya ngendlela ethambileyo.
Ngalo lonke ixesha udlula ibhentshi, yisebenzise njengenyathelo lokunyuka okanye uzame ukuthoba i-pushups, utshilo uSt. Unokuluka kwiijack zokutsiba, i-squats, kunye ne-burpees kwindlela yakho. Bongeza elinye icebo: Ungakhathazeki malunga nokuba umntu ucinga ntoni.
Jonga ukuzivocavoca kwangaphandle njengendlela yokomelela ngokwasengqondweni, nayo.
Ukuphuma phandle KUHLALE kulukhetho olufanelekileyo, utshilo umqeqeshi wePeloton UJess Sims , ukongeza ukuba kubalulekile ukuthatha ngengqondo ikhefu emsebenzini wakho nakubomi bobuqu obuqhubeka ngaphakathi ezindlwini. Xa usongeza ukubila okuhle ngaphandle, yeyona nto iphambili. Ukhuthaza abantu ukuba bathathe iklasi yokuqina komzimba ngaphandle, benze i-HIIT cardio Workout, okanye baye kukhenketha amandla okanye ijog elula. Yenza nje into, utshilo, nokuba imozulu ingaphantsi kokufanelekileyo. Umqeqeshi wam omdala webhasikithi wayedla ngokuthi ukusebenza emvuleni kwakha isimilo-ke imvula okanye ukukhanya, fumana ukubila.
