Hlangana nokuzivocavoca ekhaya nge-10-Minute Plan

Uma ufuna indlela yokuvumelanisa ukuqina kumpilo yakho ematasa, zama lokho engikubiza ngokuthi uhlelo lwe-10-10-10: Ukuzivocavoca kwemizuzu emithathu kuqhuma ngosuku. Khohlwa ukuguqula zibe izingubo zokuzikhandla, uzama ukuya e-gym for ihora (kanye nesikhathi sokuhamba), nokuhamba kwesikhathi. Esikhundleni salokho, thola imizuzu engu-10 kuphela lapho ungase ucindezele komunye umsebenzi. Kwenza ngempela umehluko.

Phuma leyo mizuzu engu-10 kathathu futhi uzothola imizuzu engu-30 yokuzivocavoca usuku-ngokwanele ukuze uhlose ezinye izinzuzo zempilo eziwusizo ukulwa namahora akho okuhlala. Uma ufuna ukunciphisa isisindo, kuzomele udinga ukugxilisa amandla kanye / noma ubude bokusebenza kwakho, futhi uzodinga ngokuphelele ukubheka imikhuba yakho yokudla futhi.

Uma usuhlelo lwakho lwe-10-10-10 lusebenza kahle, ungazama ukungeza amaminithi angu-5 noma ayishumi kuya kwesinye noma ngaphezulu kwalezo zinsuku zokuzivocavoca. Ngaphambi kokuthi wazi, ungase usebenze isikhathi esingangehora ngosuku ngaphandle kokuphazanyiswa okuningi esimisweni sakho.

I-10-Minute Exercise Ekhaya Ekuseni

Thatha isikhala sakho sokuqala samaminithi angu-10 (bona iziphakamiso ezingezansi zemisebenzi engenzeka) ngokushesha nje uma uvuka ekuseni. Uma yonke indlu yakho ilele, mkhulu. Uma izingane ezidingayo, abashadile, noma izilwane ezifuywayo ziphapheme, zingalinda imizuzu engu-10 kunoma yikuphi abafuna kakhulu usizo lwakho.

Bangase baqaphele nokuthi bangathola izibuko zabo noma bathulule ukudla kwabo! Futhi-ke, izingane nezinja zingakwazi ngisho nokujoyina iseshini yakho yokusebenza kancane.

Thatha i-Mid-Day Yokuzivocavoca oku-10-Minute Break Mid-Day

Uma usendlini emini, clela enye imizuzu eyishumi yokuzivocavoca ngesikhathi sokudla kwasemini, uthi ngenkathi izingane zakho zilele noma zihlala isikhathi sokuthula (noma, nonke nonke enkundleni yokudlala !).

Uma usebenza ngaphandle kwekhaya lakho, shaya amaminithi angu-10 ehoreni lakho lesidlo sakusihlwa ukuhamba okusheshayo noma okunye ukuvivinya umzimba. Letha ukudla okulula okunempilo ukuze udle etafuleni lakho ngaphambi noma emva kokuzivocavoca uma kunesidingo, ungakhohlwa ukuphuza amanzi amaningi.

I-10-Minute Exercise Ekhaya Ebusuku

Thatha iseshini yokuzivocavoca yakho yokugcina ngesikhatsi kusihlwa: Kungenzeka ukuthi ngenkathi isidlo sakho sehhavini, emva kokudla komndeni, noma ngisho noma izingane zilele embhedeni. Ngiyazi ukuthi kuningi okuqhubekayo, ngomsebenzi wesikole, imisebenzi yasekhaya, nayo yonke imisebenzi yokuphatha ebandakanya ukubeletha-ukungasho ukuthi udinga ukulala. Kodwa khumbula, udinga kuphela imizuzu engu-10, futhi mhlawumbe ngisho nemisebenzi eminingi.

10 Imibono ye-10-Minute Exercise

1. Ukuphikisa ukuqeqeshwa ngezisindo zesandla, ama-rubber bands noma amashubhu, i-kettlebells, noma isisindo somzimba wakho (ama-crunches, ama-push-ups, njll)
2. Ukwehlisa, i-yoga, noma i-Pilates
3. Ukujiya kwi-mini-trampoline noma i-rebounder
4. Ukugijima noma ukuhamba (endaweni, esitokisini , eduze kwebhulogi, ukusebenza noma esikoleni nasemuva)
5. Intambo yokuqhuma noma i-Hula hooping
6. Ukudansa
7. I-Wii Fit (ukuqeqeshwa kwamandla noma i-cardio)
8. Umqeqeshi we-Elliptical noma ibhayisikili elimilayo; noma thatha ibhayisikili yakho yangempela ukuze uphendule ngokushesha
9. Izitebhisi zokukhuphuka
10. Ukusakaza amavidiyo noma izinhlelo zokusebenza (eziningi zenzelwe ukusebenza okufishane; futhi ubone ukuthi umhlinzeki we-cable yakho ye-cable unikeza amavidiyo wokuvivinya ngokufunwa)