5 amaqhinga okwandisa uqeqesho

Lungiselela ukuzilolonga

Ukuphucula uqeqesho kubalulekile ukuze ufumane okuninzi kwimigudu kunye nexesha elityaliweyo. Ngaloo ndlela awusoze ube nezizathu zokuzilolonga kwakho, yaye akuyi kuvakalelwa kukuba uchitha ixesha kwizinto ezingenangeniso. Kwelinye icala, uya kufumanisa ukuba akuyomfuneko ukuba unikezele iintsuku ezingapheliyo zokuzilolonga ukuze ufumane iziphumo.

Kuba ukuba usebenza kakuhle, unokulongeza uqeqesho lwakho ukuya kuthi ga kwinqanaba eliphezulu kwaye ufumane ezona ziphumo zintle ngexesha elifutshane. Ukuba ufuna ukufumanisa ukuba ungaziphucula njani iiseshini zakho, ungaphoswa la maqhinga esabelana ngawo ngezantsi.

Iingcebiso zokuphucula ukuzilolonga

Okokuqala, ukuba ungumqalayo kwihlabathi lokuzilolonga okanye ufuna ukunciphisa ubunzima obukhulu, kubaluleke kakhulu ukuba uye kwiingcali ezifanelekileyo. Kwelinye icala, uya kudinga ingcali yezondlo ukuze iyile isicwangciso sokutya esilungele iimfuno zakho. Ngokuphathelele uqeqesho, ukuthatha ithuba lomzimba wakho, uwumise kwaye ufumane okona kulungileyo kuwe, kufuneka ubhenele kwiinkonzo zomqeqeshi onokukukhokela ekuqaleni kwakho. Ukusuka apho, unokwandisa ukusebenza kwakho ngokulandela ezi ngcebiso kunye namaqhinga.

Lawula into oyidlayo ngaphambi nasemva koqeqesho

yidla phambi koqeqesho

Iyure phambi kokuba uqalise uqeqesho kufuneka utye iicarbohydrates ezintsonkothileyo ukuze ufumane amandla okwenza uqeqesho oluqatha. Akukhuthazwa ukwenza umthambo ngelixa ulambile, ngakumbi ukuba uza kwenza umsebenzi omfutshane kodwa onzima njengento esifuna ukuwenza ngokupheleleyo umsebenzi. Yitya i-oatmeal kunye nebhanana ukuze ube namandla. Emva koqeqesho yitya ukutya okutyebileyo kwiprotheyini ukunceda ukwakha kwakhona izihlunu zakho.

Uthotho olumbalwa, kodwa lwenziwe ngcono

Oko kukuthi, akunamsebenzi ukwenza uphindaphindo olungenasiphelo lomthambo ukuba uninzi alwenziwanga kakuhle. Ukuba, kwelinye icala, uzama ukwenza umthambo ogqibeleleyo, ngokuma okufanelekileyo, ngamandla alawulwayo, kuya kufuneka wenze uphindaphindo olumbalwa. ngemizuzu embalwa ungalungiselela umzamo ukuya kowona mgangatho uphezulu kwenziwe. Sebenzisa isibuko ukuze uzijonge, qalisa encinci kwaye usebenze kwi-posture yakho de ube ulawulwa ngokupheleleyo.

Sebenza izihlunu ezininzi ngexesha elinye

Enye indlela yokwandisa ukusebenza kukusebenza izihlunu ezininzi ngexesha elinye. Ukuba unikezela ixesha elithile kuye ngamnye wabo, kuya kufuneka uzibhokoxe ixesha elide kwaye ngaphezu kwako konke, kuya kufuneka uwubeke umzimba wakho kwixesha elingakumbi lomsebenzi. Kunoko, inkqubo edibeneyo iya kukuvumela ukuba usebenzise imisipha emininzi ngexesha elinye. Ngokomzekelo, unokwenza i-squats, imiphunga yazo zonke iintlobo, intsimbi yesisu okanye i-push-ups.

Yandisa ubunzulu

Ii-ayina ze-Core

Umzekelo, ukuba uthanda ukuhamba okanye ukubaleka, unokwandisa ukuqina ngokunyuka izinyuko okanye iinduli eziphakamileyo. Ukuba uya kukhwela ibhayisekile, khetha ikhosi apho unokutshintsha khona ukuqina kwiindawo ezithambekileyo, ekunyukeni nasekunyukeni kweenduli ezikuvumela ukuba wenze umthambo onzima kakhulu ngexesha elinye. Ngexesha elifanayo uya kuba wenza umsebenzi onzima ngakumbi, umzimba wakho uya kubunjwa ngokukhawuleza nangexesha elincinci uya kufumana iziphumo ezingcono.

Lungiselela ukuzilolonga kwasekhaya

Ixesha lixabisa igolide kwaye liyinto enqabileyo kakhulu, ngoko ke kubalulekile ukulisebenzisa kakhulu kuzo zonke iinkalo. Kwakhona xa usenza umthambo ungawongeza umzamo wakho kwaye wenze umsebenzi opheleleyo ngexesha elifutshane. Uqeqesho ekhaya lukhetho kubo bonke abo bangenalo ithuba lokuya kwiziko lezemidlalo okanye abo, ngenxa yaso nasiphi na isizathu, abaziva uqeqesho oluhle kwinkampani.

Kwi-net ungafumana zonke iintlobo ze ukusebenzisa ngqo kuzo zonke iintlobo zeemfuno. Unokukhetha izinto ezihlawulelwayo kwaye ke ube neengcebiso kunye namaqhinga avela kwiingcali. Owona msebenzi usebenzayo owenziwe ekhaya yileyo ibandakanya amandla kunye nonyamezelo, kunye nomsebenzi wentliziyo. Zama iindlela ezahlukeneyo de ufumane oyena uthanda kakhulu njalo njalo. awusoze wonqena xa kuziwa ekuzilolongeni kwaye uphucule umzobo wakho kunye nempilo yakho.


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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
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