Sangana Nehutano Hwako Zvinangwa Ne Midday Workouts
Kudya nguva yekushanda ndiko kusarudzwa kukuru kana iwe uine dambudziko kunyanya kushanda mumatambudziko ako. Kwete chete iwe unogona kuwana kubasa kukuru munguva pfupi, iwe uchawedzera simba rako kwezuva rose.
Dambudziko nderokuti, logistics inogona kuva dambudziko. Nenguva isipi, imwe kuronga nekugadzirira kunogona kuita nguva yekushanda kwekushanda kwechokwadi.
Kubatsira Kwekudya Kwemazuva Ekupedzisira
Midday workouts haigone kushanda nguva dzose, asi imwe chete kana maviri pavhiki inogona kubatsira kuzadza chero zvipembenene muitiro wako wekushanda kana kukubatsira iwe kupisa makirogiramu mashomanana mukati mevhiki.
Kudya kwemasikati kwemasikati kunogona zvakare:
- Simbisa mafungiro ako uye simba - Unogona kunzwa kuvhara mumagetsi emvura mushure memazuva masikati, asi kushanda kwenguva pfupi kungakupa simba rakawanda kwezuva rose remazuva ako omusi.
- Kukupa nguva yakawanda yekusununguka - Kushanda paawa yako yemasikati kunoreva iwe wakasununguka kune mamwe mabasa asati apedza basa.
- Bvisa pfungwa yako - Kubva pamakombiyuta uye kufambisa muviri wako kunogona kuchenesa pfungwa dzako uye kukubatsira kuti uite zvezuva rako rose.
- Chengetedza mari uye makorikori - Kushanda kunze kwemasikati kunoreva kuti iwe haufaniri kudya kamwechete, izvo zvinogona kukuchengetedza iwe mari pamwe nemamwe makori.
- Deredza kudzvinyirira - Kuita muviri ndeye nzira inopupurirwa yekuderedza kushungurudzika uye zviri nani kune iwe pane imwe nzira: Kuviga muimba yekupedza uye kudya zvakasara kwemazuva ekuzvarwa, semuenzaniso.
- Nguva yekufungidzira - Kufamba kwakasimba kana jogo inzira yakanaka yekusunungura pfungwa dzako, kugadzirisa matambudziko kana kuuya nemafungiro matsva pamabasa ako.
The Logistics of Lunchtime Workout
Iwe unoda kuita zvakawanda kuronga nekugadzirira kuita zvidzidzo zvemasikati pane zvaunowanzoita kune imwe chaiyo.
Ndicho chikonzero nei iwe uchida kuzvichengeta zvishoma pakutanga. Kana ukangoshandisa nguva shomanana, iwe uchaziva chaizvo zvaunoda kwekudzidzira kwemasikati. Mazano mashomanana anokosha anosanganisira:
- Isaza Zvokudya Zvokudya Zvokudya : Unogona kudiwa kuronga kudya kwako zvakanyanyisa kana uri kushanda panguva yemangwanani. Idya chikafu chechiedza (zvakadai sejughu nemichero) inenge awa imwe chete usati waita uye ugozodya kudya kwako kwemasikati gare gare. Imwe nzira ndeyokudya chikamu chekudya kwemasikati kweawa kana maviri usati wadzidzira uye zvimwe zvacho gare gare.
- Rongedza Basa Rako Rokushanda : Tarisa vhiki yako uye sarudza zuva (s) nemashoma matanho mumugwagwa wako wekudya kwemasikati. Rongedza iri mukarenda yako sezvaunenge uchida imwe sarudzo.
- Chengetedza Gym yako Bag Yakagadzirira : Ita bhagi rekurovedza pahofisi kana mumotokari yako kuitira kuti iwe ugogara wakagadzirira kuita basa. Kana iwe usingakwanisi kuita zvekurovedza muviri, zvose zvaunoda ndezvimwe zvehomwe dzekudzikisa-kuruka kushanda. Kana uri kuita chimwe chinhu chakasimba uye usina shambiso chinoshandiswa, usashandise muviri unosuka unopisa, kupfeka zvipfeko zvekutsvaira-kupisa kuti ugare wakaneta uye wakaoma uye shandisa shampoo yakaoma kuti uwane mutsva, tsvina yakachena pasina mvura.
- Iva Munhu Akasikwa : Ndaimbova ne-co-worker akashandisa musangano wemagungano zuva rega rega nokuda kwekudzidza kwake aerobics (pamwe nemukana webasa, zvakanaka). Muhofisi yangu mazuva, dzimwe nguva ndaipfeka zvishandiso zvangu pasi penguvo dzangu dzebasa (kana zvichibvira) kuitira kuchinja nokukurumidza muimba yekugezera. Imwe shamwari yako yakasarudza kusiya zvinhu zvinokosha mumotokari yako (mari yekhofi kana kudya zvokudya zvisina kufanira, faira yaunoda gare gare masikati, nezvimwewo) uye kutora masitepiti kuti uvawane zuva rese. Funga nezvenzira dzako dzekusika dzekuita zvekudzidzira zvinowanikwa nyore nyore uye zvakakosha kuitira kuti basa riitike.
Yourtimetime Workouts
Kana iwe usina nguva yakawanda, kushandiswa kwemashoko pasi apa kunokupa mazano pane zvaunogona kuita kuti uwane bhabha rakanyanya kune buck yako.
Circuit Training . Kana iwe usina nguva yakawanda, kurovedzwa kwenharaunda inzira yakanaka yekutema mapoka ako ose emashure munguva pfupi. Iwe unogona kusarudza maitiro matanhatu kusvika ku10, kana yose cardio, simba rose kana kusanganiswa kwezvose. Itai chimwe nechimwe pane imwechete (kana kuti nguva yakatarwa) musati matamira kune rimwe rinotevera. Mhedziso ndeyokurova mapoka ako ose emasimba uye kufamba nenzira yakakurumidza kuti uchengetedze kuwedzera. Heano mimwe mienzaniso:
- Timesaver Cardio & Strength Circuit
- 10-Minute Simba Nesimba Dunhu
- Bootcamp Workout
- Outdoor Cardio & Strength Circuit
Staircase Workout : Kubata muviri uku kwakakwana kana iwe une staircase yepasi-shoma mukuvaka kwako kana setambo yemasitepisi papapafura iri pedyo:
- Maminitsi matatu Kushambidzika: Famba nendege 3-4 nhambwe dzemasitepisi pane zvishoma nezvishoma, zviri nyore kufamba (kana iwe uine ndege imwe chete yezvikwiriso, famba uchidzika uye pasi kwemaminitsi matatu)
- Maminitsi 1 : Fambai makwidza nokukurumidza sezvaunogona
- Maminitsi 1 : Famba pasi pamasitepisi pane zviri nyore
- Simba Dunhu:
- Stair Pushups - 16 reps
- Danho Ups - 16 rinodzoka nerutsoka rworudyi
- Zvikwata Zvitsva - Simira nemutsotsi wako kumatanho uye squat kusvikira mushure wako wakangobata danho rechipiri (kana kuti pasi sezvaunogona) - 16 zvakare.
- Nhanho Ups - 16 inodzoka neChiri Chiri
- Triceps Dhipfu - 16 reps
- Cardio Dunhu :
- Maminitsi 1 : Fambai makwidza, muchivatora vaviri panguva imwe
- Maminitsi 1 : Famba pasi pamatanho kuti uwanezve
- Maminetsi maviri : Fambai makwidza pfupi uye muchifamba
- Maminitsi 1 : Famba pasi pamatanho kuti uwanezve
- Simba Dunhu :
- Stair Pushups - 16 reps
- Split squats - Sarudza rutsoka rworuboshwe padanho rezasi pamapapu makumi mapfumbamwe.
- Zvikwata Zvokutora - 16 zvakare.
- Split squats - Nokuda kwegadziriro iyi, ita mapapu nerutsoka rwako rworudyi padanho re 16 reps.
- Triceps Dhipfu - 16 reps
- Cardio Dunhu :
- Maminitsi 1 : Fambai makwidza, muchivatora vaviri panguva imwe
- Maminitsi 1 : Simhanya masitepiti nekukurumidza sezvaungagona
- Maminitsi maviri : Famba pasi pamatanho kuti uwanezve
- Maminitsi 1 : Simhanya masitepiti nekukurumidza sezvaungagona
- Maminitsi maviri : Famba pasi pamatanho kuti uwanezve
No-Sweat Office Maitiro
Kana kubuda kwemaminitsi makumi matatu kubva pamubvunzo, pane zvinhu zvaunogona kuita pahofisi yako kana muhofisi yako kuchengetedza ropa rako richiyerera: