Ibhalwe ngu-Erica Lamberg|Fox News
Uma uya emsebenzini kulezi zinsuku, qiniseka ukuthi ugcina imigomo yakho yokufaneleka engqondweni.
Uhambo lwakho lungase luhlanganise izingcingo zokuthengisa ekuseni kakhulu, imihlangano yebhizinisi yasebusuku kakhulu - kanye nezidlo zasemini ezinde, ukudla kwasebusuku okujabulisa amakhasimende ngisho nomsebenzi wokulandelela ebusuku egumbini lakho lasehhotela.
Ucwaningo oluvela ku-American Council on Exercise luthi ukuvivinya umzimba kukhulisa ukuphaphama nokukhiqiza futhi kukhulisa imizwa - okungadala umqondo ongcono wohambo lwebhizinisi.
Ngenkathi usohambweni, ochwepheshe bokufaneleka bathi awuwadingi amajimu aphambili, izinto zokusebenza ezibizayo noma insada yesikhathi samahhala ukuze ufake ukufaneleka ohlelweni lwakho lokuhamba kwebhizinisi.Ukuze uqiniseke ukuthi uzivocavoca ngenkathi ungekho, zama lawa mathiphu ahlakaniphile.
1. Sebenzisa izinsiza zehhotela uma ukwazi
Khomba ihhotela elinejimu, ichibi kanye nesendaweni elungele abahamba ngezinyawo.
Ungabhukuda echibini, usebenzise imishini ye-cardio futhi uzilolonge umzimba esikhungweni sokujima futhi uhambe endaweni lapho ihhotela lakho likhona.
Isihambi esisodwa siyaqiniseka ukuthi sibhukha ihhotela elinesikhungo sokufaneleka.
Njengochwepheshe bokufaneleka ohambela ukuyonikeza izitifiketi zabaqeqeshi ezweni lonke, u-Cary Williams, oyi-CEO ye-Boxing & Barbells e-Santa Monica, e-California, uthe wenza konke okusemandleni akhe ukubhukha ihhotela endaweni yokuzivocavoca lapho ehamba.
Nokho, uma ungalitholi ihhotela elikunikeza zonke lezi zinsiza — ungakhathazeki.
“Uma lingekho ijimu noma ijimu ivaliwe, ziningi izivivinyo ongazenza ekamelweni lakho ngaphandle kwemishini,” kusho uWilliams.
Futhi, ukuze ungenise izinyathelo zakho, yeqa ikheshi futhi usebenzise izitebhisi, weluleka.
2. Yenza ukujima kwangaphakathi kwegumbi
Uhlelo olungcono kakhulu, kusho uWilliams, wukusetha i-alamu yakho kusasele ihora lapho ungaphandle kwedolobha ukuze okungenani ube nemizuzu eyi-30-45 yokujima.
Uncoma uhlobo lwesikhawu lokujima olunezivivinyo ezingaba yisithupha: izivivinyo ezintathu zesisindo somzimba kanye nezinhlobo ezintathu ze-cardio zokuzivocavoca.
"Thola uhlelo lokusebenza lwe-timer efonini yakho bese ulusethela imizuzwana engu-45 yesikhathi somsebenzi kanye nemizuzwana engu-15 yokuphumula phakathi kokuzivocavoca," esho.
UWilliams wenze isibonelo sokujima kwegumbi.Uthe ukuzivocavoca ngakunye kwalokhu okulandelayo kufanele kuthathe imizuzu eyisithupha (kuhlose imizuliswano emihlanu): ama-squats;ukukhuphuka kwamadolo (amadolo aphezulu endaweni);ukujima;jumping rope (zilethe okwakho);amaphaphu;kanye nama-sit-ups.
Futhi, ungakwazi ukwengeza izisindo ezithile ekuzilolongeni kwakho uma ungowakho, noma ungasebenzisa ama-dumbbell asendaweni yokuzivocavoca yehhotela.
3. Hlola indawo okuzungezile
U-Chelsea Cohen, umsunguli we-SoStocked, e-Austin, eTexas, uthe ukuqina kuyingxenye ebalulekile yendlela yakhe yansuku zonke.Lapho eya emsebenzini, umgomo wakhe uwukuqinisekisa okufanayo.
“Ukuhlola kungigcina ngifanelekile,” kusho uCohen.“Uhambo ngalunye lwebhizinisi luza nethuba elisha lokuhlola nokuzitika ngemisebenzi ethokozisayo.”
Wanezela, “Noma nini lapho ngisedolobheni elisha, ngiyaqiniseka ukuthi ngihamba kancane kungakhathaliseki ukuthi okokuthenga noma ukuthola indawo yokudlela ekahle.”
UCohen uthe ukubeka phambili ukuthatha indlela eya emihlanganweni yakhe yomsebenzi.
“Lokhu kusiza ukugcina umzimba wami unyakaza,” kusho yena.“Okungcono kakhulu ukuthi ukuhamba kugcina ingqondo yami ingazivocavoci okuvamile futhi kunginika umsebenzi odingeka kakhulu ngaphandle kokudinga isikhathi esengeziwe sakho.
Ngaphandle kwemihlangano yomsebenzi, pakisha amateki futhi uhambe endaweni ukuze ufunde mayelana nedolobha elisha futhi uhlole.
4. Yamukela ubuchwepheshe
Njenge-CEO yaseBrooklyn, i-MediaPeanut ese-NY, u-Victoria Mendoza uthe uvame ukuhambela ibhizinisi;ubuchwepheshe bumsizile ukuthi amgcine esesimweni esikahle mayelana nokuqina nempilo yakhe.
“Ngisanda kufunda ukuhlanganisa ubuchwepheshe ohlelweni lwami lokuqina,” kusho yena.
Ubuchwepheshe bungasiza labo abahambela umsebenzi ukuthi bahlale bephezu kwezinqubo zabo zokufaneleka kanye nemikhuba.(iStock)
Usebenzisa izinhlelo zokusebenza ezimbalwa ukumsiza ngokubala amakhalori, ukulinganisa amakhalori ashiswe ngesikhathi sokuzivocavoca nemisebenzi yansuku zonke - kanye nokukala izinyathelo zakhe zansuku zonke nokuqapha imisebenzi yakhe yokuzivocavoca.
“Ezinye zalezi zinhlelo zokusebenza ezidumile yiFoducate, Strides, MyFitnessPal kanye neFitbit eceleni kwabalandeleli bezempilo ocingweni lwami,” wengeza.
Futhi, uMendoza uthe uqashe abaqeqeshi bokuqina komzimba abaqapha imisebenzi yakhe yokuqina futhi bahlele ukujima kwakhe okungenani kabili noma kathathu ngesonto, ngisho nalapho eya emsebenzini.
“Ukubekela eceleni ihora leseshini yomqeqeshi wokuqina komzimba kungivumela ukuthi ngingaduki emigomeni yami yokufaneleka futhi ngizivocavoce ngendlela efanele, ngisho nemishini elinganiselwe.”Uthe abaqeqeshi ababonakalayo beza “nezinhlelo zokuzivocavoca ngokuya ngendawo nesikhathi nesikhala enginaso.”
5. Zungeza indlela yakho eya empilweni
U-Jarelle Parker, umqeqeshi womuntu siqu we-Silicon Valley e-Menlo Park, e-California, uphakamise ukubhukha uhambo lwebhayisikili lokuzungeza idolobha elisha.
“Lena kuyindlela enhle yokuhlangana nabantu nokuba nentshisekelo ngokuhlola indawo entsha,” kusho yena."Futhi kuyindlela enhle yokuhlanganisa ukufaneleka ohambweni lwakho."
Uveze ukuthi iWashington, DC, Los Angeles, New York kanye neSan Diego “banohambo olumangalisayo lwamabhayisikili lwabahambi bokuqina.”
Uma ukuhamba ngebhayisikili endlini kuyintandokazi (kanye nokunye ukusiza ukukugqugquzela), uParker waphawula ukuthi uhlelo lokusebenza lwe-ClassPass lungasiza.
Isikhathi sokuthumela: Jul-21-2022