Ihlobo selifikile futhi yisikhathi esihle kakhulu sokumi kahle futhi uthole lowo mzimba obuhlale uwuphupha.Kodwa njengoba ubhubhane lusiphoqa ukuthi sihlale ezindlini izinyanga, kulula ukungena emikhubeni engalungile futhi sithuthukise umzimba ovulekile.Uma usakhathazwa isibalo sakho, ungabe usakhathazeka.Kulesi sihloko, sizofaka amathiphu ambalwa okuthi ungahlala kanjani ufanelekile futhi uzuze umzimba wamaphupho akho kuleli hlobo.
1. Zibekele imigomo yokufaneleka engokoqobo
Imigomo yokufaneleka engokoqobo kufanele ibekwe ngaphambi kokuqala noma yiluphi uhlelo lokujima.Ngeke ulindele ukulahlekelwa ngamaphawundi angu-20 ngeviki noma uzuze amaphekhi ayisithupha ngobusuku obubodwa.Kunalokho, hlose ukuba nemigomo emincane, efinyelelekayo ukuze uhlale ukhuthazekile kulo lonke uhambo lwakho lokufaneleka.
Isibonelo, ungase uqale ngokuzibekela umgomo wokulahlekelwa iphawundi elilodwa ukuya kwamabili ngesonto, noma ukuthola imizuzu engu-30 yomsebenzi wansuku zonke we-aerobic.Uma usufinyelele le migomo, ziklomelise ngokuthile okujabulelayo, njengokudla okunempilo noma ubusuku be-movie.
2. Zijwayeze ukuzivocavoca
Isihluthulelo sokufaneleka ukwenza ukuzivocavoca kube umkhuba.Udinga ukuhambisana nokusebenza kwakho futhi ukufake esimisweni sakho.Zinike okungenani imizuzu engama-30 kuya ehoreni ukuze uzivocavoce nsuku zonke futhi ukubheke njengokuqokwa okungaxoxiswana ngakho.
Uma umusha ekuzilolongeni, qala ngokuzivocavoca okulula njengokuhamba, ukuhamba ngebhayisikili, noma i-yoga.Khulisa kancane kancane ukushuba kanye nobude besikhathi sokujima kwakho njengoba ukuqina kwakho namandla kwakha.
3. Yidla ukudla okulinganiselayo
Ukuzivocavoca kukodwa ngeke kukusize ufeze imizimba yamaphupho akho.Udinga nokudla okunomsoco okukunikeza imisoco oyidingayo ukuze uzivocavoce futhi wakhe imisipha.Hlela ukudla okunothe ngamaprotheni amancane, ama-carbohydrate ayinkimbinkimbi, amafutha anempilo kanye ne-fiber.
Gwema ukudla okugayiwe okunekhalori ephezulu nokudla okunomsoco, iziphuzo ezinoshukela, nokudla okulula.Kunalokho, khetha ukudla okuphelele njengezithelo, imifino, okusanhlamvu, kanye nenyama engenamafutha.Phuza amanzi amaningi ukuze uhlale uhlanzekile futhi ugweme iziphuzo ezinoshukela njengesoda nejusi yezithelo.
4. Thola ukuphumula okuningi
Ukuphumula ngokwanele kubalulekile ekulungiseni imisipha futhi uyivumele ikhule ngemva kokujima.Qiniseka ukuthi uthola amahora okulala ayisikhombisa kuya kwayisishiyagalombili ubusuku ngabunye ukuze unikeze umzimba wakho isikhathi esanele sokululama emsebenzini wakho.
Uma unenkinga yokulala, zama ukuzijwayeza izindlela zokuphumula ezifana nokuzindla noma i-yoga.Gwema i-caffeine noma utshwala ngaphambi kokulala, futhi sebenzisa isimiso esizolile sokulala ukuze wazise umzimba wakho ukuthi yisikhathi sokuphumula.
5. Thola umngane wokujima
Ukuzivocavoca nabangane kungenza ukuzivocavoca kujabulise futhi kukukhuthaze ukuba uqhubeke uvivinya umzimba.Thola uzakwethu wokujima onemigomo yokufaneleka efanayo neshejuli ukuze nigadane futhi nenze ukujima kwenu kujabulise kakhudlwana.
Ningajima ndawonye noma nibambe iqhaza ekilasini noma enizivocavocayo eniyithokozela nobabili.Ukuba nomngane wokufaneleka kungakusiza uhlale ugxilile, uqedele ukujima okuyinselele futhi nibungaze ingqopha-mlando ngayinye ndawonye.
Ngokufigqiwe
Ukufaneleka kuleli hlobo akudingekile ukuba kube nzima.Ngokuzibekela imigomo engokoqobo yokufaneleka, ukwenza isimiso sokuzivocavoca umzimba, ukudla ukudla okulinganiselayo, ukuphumula ngokwanele, nokuthola uzakwethu wokufaneleka, ungakwazi ukufeza umzimba wamaphupho akho, kungakhathaliseki izinga lakho lokufaneleka lamanje.Ngakho-ke qala namuhla futhi ulungele ukubonisa umzimba wakho omusha nothuthukisiwe kuleli hlobo!
Isikhathi sokuthumela: Apr-20-2023