NguErica Lamberg| Iindaba zeFox
Ukuba uhamba ngomsebenzi kwezi ntsuku, qiniseka ukugcina iinjongo zakho zempilo engqondweni.
Uhambo lwakho lunokubandakanya iifowuni zentengiso zakusasa, iintlanganiso zeshishini zasemva kwexesha - kunye nesidlo sasemini eside, izidlo zasebusuku ezonwabisa abathengi kunye nomsebenzi wokulandelela ebusuku kwigumbi lakho lasehotele.
Uphando oluvela kwi-American Council on Exercise ithi imithambo inyusa uphaphamo kunye nemveliso kwaye ikwanyusa nemo-enokuthi idale ingqondo engcono kuhambo lweshishini.
Ngelixa useluhambeni, iingcali zokomelela zithi awuzidingi iijimu zodidi oluphezulu, izixhobo ezixabisa imali eninzi okanye ixesha elininzi lokukhulula ukuze ubandakanye ukomelela kwishedyuli yakho yohambo lweshishini. Ukuqinisekisa ukuba wenze umthambo ngelixa ukude, zama la macebiso ahlakaniphile.
1. Sebenzisa izinto eziluncedo zehotele ukuba unako
Jonga ihotele enendawo yokuzivocavoca, ichibi kunye nekwindawo elungele abahambi ngeenyawo.
Unokuqubha imilenze echibini, sebenzisa izixhobo ze-cardio kwaye wenze uqeqesho lobunzima kwiziko lokuzilolonga kwaye uhambe ujikeleze indawo apho ihotele yakho ikhoyo.
Omnye umhambi uyaqinisekisa ukuba ubhukisha ihotele eneziko lokomelela.
Njengomntu oqeqeshelwe ukomelela ohamba eqinisekisa abaqeqeshi kwilizwe liphela, uCary Williams, iCEO yeBoxing & Barbells eSanta Monica, eCalifornia, uthe wenza konke okusemandleni akhe ukubhukisha ihotele kwindawo yokuzivocavoca xa ehamba.
Nangona kunjalo, ukuba awukwazi ukufumana ihotele enikezela ngazo zonke ezi zixhobo - ungakhathazeki.
“Ukuba akukho ndawo yokuzivocavoca okanye indawo yokuzivocavoca ivaliwe, zininzi iindlela zokuzilolonga onokuthi uzenze kwigumbi lakho ngaphandle kwezixhobo,” utshilo uWilliams.
Kwakhona, ukuze ungene kumanyathelo akho, tsiba ilifti kwaye usebenzise izitepsi, uye wacebisa.
2. Yenza umthambo osegumbini
Esona sicwangciso silungileyo, utshilo uWilliams, kukuseta i-alam yakho kwiyure engaphambili ngelixa ungaphandle kwedolophu ukuze ube nemizuzu eyi-30 ukuya kwengama-45 ubuncinci ukuze ungene emsebenzini.
Ucebisa uhlobo lwekhefu lokuzilolonga malunga nemithambo emithandathu: imithambo emithathu yobunzima bomzimba kunye neentlobo ezintathu zemithambo ye-cardio.
“Fumana i-timer app kwifowuni yakho kwaye usete imizuzwana engama-45 yexesha lomsebenzi kunye ne-15 lexesha lokuphumla phakathi kwemithambo,” utshilo.
UWilliams wenze umzekelo wokuzilolonga kwegumbi. Uthe umthambo ngamnye kule ilandelayo kufuneka uthathe imizuzu emithandathu (ujolise imijikelo emihlanu): squats; amadolo phezulu (amadolo aphezulu endaweni); ukuphusha usenyuka; intambo yokutsiba (zizise okwakho); imiphunga; kunye ne-sit-ups.
Ngaphezu koko, unokongeza ezinye iintsimbi ekusebenzeni kwakho ukuba uneyakho, okanye ungasebenzisa ii-dumbbells ezivela kwindawo yokuzivocavoca yehotele.
3. Phonononga indawo ekungqongileyo
U-Chelsea Cohen, umseki we-SoStocked, e-Austin, eTexas, uthe ukomelela yinxalenye ebalulekileyo yendlela yakhe yemihla ngemihla. Xa esiya emsebenzini, injongo yakhe kukuqinisekisa okufanayo.
“Ukuhlola kundenza ndihlale ndisempilweni,” watsho uCohen. "Uhambo ngalunye lweshishini luza nethuba elitsha lokuphonononga kunye nokuzibandakanya kwimisebenzi enomdla."
Wongeze wathi, “Nanini na ndikwisixeko esitsha, ndiyaqinisekisa ukuba ndihamba kancinci nokuba kukuthenga okanye kukufumana indawo yokutyela elungileyo.
UCohen uthe ubeka phambili ukuthatha indlela yokuhamba ukuya kwiintlanganiso zakhe zomsebenzi.
“Oku kunceda ukugcina umzimba wam ushukuma,” utshilo. "Eyona nto ingcono kukuba ukuhamba kugcina ingqondo yam ingekho kwimisebenzi eqhelekileyo kwaye indinika umthambo ofunekayo ngaphandle kokufuna ixesha elongezelelweyo."
Ngaphandle kweentlanganiso zomsebenzi, pakisha iiteki kwaye uhambe kwindawo ukuze ufunde malunga nesixeko esitsha kwaye uhlolisise.
4. Yamkela iteknoloji
Njenge-CEO yaseBrooklyn, i-NY-based MediaPeanut, uVictoria Mendoza uthe uhlala ehamba ngezoshishino; Itekhnoloji iye yamnceda wamgcina ekwimeko entle nempilo yakhe.
“Kutshanje ndifunde ukudibanisa itekhnoloji kwirejimeni yam yokomelela,” utshilo.
Itekhnoloji inokunceda abo bahamba ngomsebenzi bahlale bephezu kweendlela zabo zokuzilolonga kunye nezenzo zabo. (iStock)
Usebenzisa ii -apps ezininzi ukumnceda ukubala iikhalori, ukulinganisa iikhalori ezitshisiweyo ngexesha lokuzilolonga kunye nemisebenzi yemihla ngemihla - kunye nokulinganisa amanyathelo akhe emihla ngemihla kunye nokubeka iliso kwimisebenzi yakhe yomthambo.
"Ezinye zezi zixhobo zidumileyo yiFoducate, Strides, MyFitnessPal kunye neFitbit ngaphandle kwabalandeleli bezempilo kwifowuni yam," wongeze watsho.
Kwakhona, uMendoza uthe uqeshe abaqeqeshi bokuqina komzimba abajonga imisebenzi yakhe yokomelela kwaye bacwangcise ukuzilolonga kwakhe kabini okanye kathathu ngeveki, naxa esiya emsebenzini.
“Ukubekela bucala iyure yeseshini yoqeqesho lokuqina komzimba kundivumela ukuba ndingaphambuki kwiinjongo zam zempilo kwaye ndenze ngokuchanekileyo umthambo wam, nokuba ngoomatshini abancinci. Uthe abaqeqeshi benyani beza "nezicwangciso zokuzilolonga ngokuxhomekeke kwindawo kunye nexesha kunye nendawo endinayo."
5. Biyela indlela yakho eya empilweni
UJarelle Parker, umqeqeshi weSilicon Valley e-Menlo Park, eCalifornia, ucebise ukubhukisha ukhenketho lwebhayisekile ukujikeleza isixeko esitsha.
“Le yeyona ndlela ilungileyo yokudibana nabantu kunye nokuba nomdla ngokujonga indawo entsha,” utshilo. “Ikwayindlela entle yokubandakanya ukomelela kuhambo lwakho.”
Ukhankanye ukuba iWashington, DC, Los Angeles, New York kunye neSan Diego "zinokhenketho olumangalisayo lwebhayisekile kubahambi bokuqina."
Ukuba ibhayisekile yangaphakathi yeyona nto ikhethwayo (kunye nabanye ukukukhuthaza), uParker waqaphela ukuba usetyenziso lweClassPass lunokunceda.
Ixesha lokuposa: Jul-21-2022