Momwe mungachitire masewera olimbitsa thupi paulendo wantchito ndikukhalabe olimba mukuyenda

Wolemba Erica Lamberg| |Nkhani za Fox

Ngati mukupita kuntchito masiku ano, onetsetsani kuti mukukumbukira zolinga zanu zolimbitsa thupi.

Ulendo wanu ungaphatikizepo mafoni ogulitsa m'mawa kwambiri, misonkhano yamabizinesi yochedwa - komanso nkhomaliro zazitali, chakudya cham'mawa chosangalatsa makasitomala komanso ntchito yotsatila usiku kuchipinda chanu cha hotelo.

Kafukufuku wochokera ku American Council on Exercise akuti kuchita masewera olimbitsa thupi kumawonjezera kukhala tcheru ndi zokolola komanso kumawonjezera malingaliro - zomwe zingapangitse malingaliro abwino oyenda bizinesi.

Pamene mukuyenda, akatswiri odziwa masewera olimbitsa thupi amati simufunikira malo ochitira masewera olimbitsa thupi apamwamba, zida zamtengo wapatali kapena nthawi yambiri yaulere kuti mukhale olimba paulendo wanu wamalonda.Kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi mukachoka, yesani malangizo awa.

1. Gwiritsani ntchito zinthu zapa hoteloyo ngati mungathe

Yesetsani kukhala ndi hotelo yokhala ndi malo ochitira masewera olimbitsa thupi, dziwe komanso yomwe ili pamalo abwino oyenda pansi.

Mutha kusambira dziwe, kugwiritsa ntchito zida za cardio ndikuchita masewera olimbitsa thupi pamalo olimbitsa thupi ndikuyendayenda kudera lomwe hotelo yanu ili.

 

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Mmodzi wapaulendo amaonetsetsa kuti wasungitsa hotelo yokhala ndi malo olimbitsa thupi.

Monga katswiri wolimbitsa thupi yemwe amapita kukatsimikizira ophunzitsa m'dziko lonselo, Cary Williams, CEO wa Boxing & Barbells ku Santa Monica, California, adati amayesetsa kuti asungitse hotelo yokhala ndi malo ochitira masewera olimbitsa thupi akamayenda.

Komabe, ngati simungapeze hotelo yomwe imapereka zinthu zonsezi - musadandaule.

"Ngati mulibe masewera olimbitsa thupi kapena masewera olimbitsa thupi atsekedwa, pali masewera olimbitsa thupi ambiri omwe mungathe kuchita m'chipinda chanu popanda zida," adatero Williams.

Komanso, kuti mulowemo, dumphani chikepe ndikugwiritsa ntchito masitepe, adalangiza.

 

2. Chitani masewera olimbitsa thupi m'chipinda

Dongosolo labwino kwambiri, adatero Williams, ndikuyika alamu yanu patangopita ola limodzi muli kunja kwa tawuni kuti mukhale ndi mphindi 30-45 kuti muyambe masewera olimbitsa thupi.

Amalimbikitsa mtundu wolimbitsa thupi wanthawi yayitali wokhala ndi masewera olimbitsa thupi pafupifupi asanu ndi limodzi: masewera olimbitsa thupi atatu olimbitsa thupi ndi mitundu itatu yolimbitsa thupi ya cardio.

 

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"Pezani pulogalamu yowerengera nthawi pafoni yanu ndikuyiyika masekondi 45 a nthawi yogwira ntchito ndi nthawi yopuma yachiwiri 15 pakati pa masewera olimbitsa thupi," adatero.

Williams adasankha chitsanzo cha masewera olimbitsa thupi m'chipinda.Anati masewera otsatirawa akuyenera kutenga mphindi zisanu ndi chimodzi (cholinga cha mizere isanu): squats;mawondo mmwamba (mawondo apamwamba m'malo mwake);zokankhakankha;kulumpha chingwe (kubweretserani inu);mapapu;ndi sit-ups.

Kuphatikiza apo, mutha kuwonjezera zolemera pakulimbitsa thupi kwanu ngati muli ndi zanu, kapena mutha kugwiritsa ntchito ma dumbbells kuchokera kumalo ochitira masewera olimbitsa thupi a hotelo.

 

3. Onani malo omwe muli

Chelsea Cohen, woyambitsa mnzake wa SoStocked, ku Austin, Texas, adati kulimbitsa thupi ndi gawo lofunikira pazochitika zake zatsiku ndi tsiku.Akamapita kuntchito, cholinga chake ndi kuonetsetsa kuti zikuyendanso chimodzimodzi.

"Kufufuza kumandipangitsa kukhala wokwanira," adatero Cohen."Ulendo uliwonse wamalonda umabwera ndi mwayi watsopano wofufuza ndikuchita zinthu zosangalatsa."

 

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Ananenanso kuti: “Nthawi zonse ndikakhala mumzinda watsopano, ndimaonetsetsa kuti ndimayenda pang’ono, kaya ndikupita kokagula zinthu kapena kukapeza malo odyera abwino.”

Cohen adati amaika patsogolo kuyenda njira yopita kumisonkhano yake yantchito.

Iye anati: “Izi zimathandiza kuti thupi langa liziyenda bwino."Chabwino kwambiri ndichakuti kuyenda kumandilepheretsa kuchita masewera olimbitsa thupi nthawi zonse komanso kumandipatsa masewera olimbitsa thupi omwe ndikufunika kwambiri osafunikira nthawi yowonjezerapo."

Kunja kwa misonkhano yantchito, nyamulani nsapato ndikuyenda m'derali kuti mudziwe za mzinda watsopano ndikufufuza.

 

4. Landirani ukadaulo

Monga CEO wa Brooklyn, NY-based MediaPeanut, Victoria Mendoza adati nthawi zambiri amayenda bizinesi;tekinoloje yamuthandiza kuti asamangokhalira kulimba komanso thanzi lake.

Iye anati: “Posachedwapa ndaphunzira kugwiritsa ntchito zipangizo zamakono m’gulu langa lolimbitsa thupi.

 

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Zipangizo zamakono zingathandize omwe amapita kuntchito kuti azikhala patsogolo pazochitika zawo zolimbitsa thupi komanso machitidwe awo.(iStock)

Amagwiritsa ntchito mapulogalamu angapo kuti amuthandize kuwerengera ma calorie, kuyeza zopatsa mphamvu zomwe amatenthedwa panthawi yolimbitsa thupi komanso kuchita zinthu zatsiku ndi tsiku - komanso kuyeza masitepe ake atsiku ndi tsiku ndikuwunika zomwe akuchita.

"Ena mwa mapulogalamu otchukawa ndi Fooducate, Strides, MyFitnessPal ndi Fitbit pambali pa ofufuza zaumoyo pafoni yanga," anawonjezera.

Komanso, Mendoza adati adalemba ganyu ophunzitsa masewera olimbitsa thupi omwe amawunika momwe amachitira masewera olimbitsa thupi ndikukonzekera masewera olimbitsa thupi kawiri kapena katatu pa sabata, ngakhale akupita kuntchito.

"Kupatula ola limodzi kuti ndichite masewera olimbitsa thupi kumandilola kuti ndisasiye zolinga zanga zolimbitsa thupi ndikuchita masewera olimbitsa thupi moyenera, ngakhale nditakhala ndi makina ochepa."Anatinso ophunzitsa enieni amabwera ndi "zokonzekera zolimbitsa thupi kutengera malo ndi nthawi ndi malo omwe ndili nawo."

 

5. Yendetsani njira yopita ku thanzi

Jarelle Parker, wophunzitsa anthu ku Silicon Valley ku Menlo Park, California, adapereka malingaliro osungitsa ulendo wanjinga kuzungulira mzinda watsopano.

 

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"Iyi ndi njira yabwino yokumana ndi anthu komanso kukhala ochita chidwi pofufuza malo atsopano," adatero."Ilinso njira yabwino yophatikizira kukhala olimba paulendo wanu."

Ananenanso kuti Washington, DC, Los Angeles, New York ndi San Diego "ali ndi maulendo apanjinga odabwitsa kwa apaulendo olimba."

Ngati kukwera njinga m'nyumba ndikomwe mumakonda (pamodzi ndi ena kuti akulimbikitseni), Parker adanenanso kuti pulogalamu ya ClassPass ingathandize.

 


Nthawi yotumiza: Jul-21-2022