Inogona kuitwa!
Unozviwana zvakaoma here kushanda mumugwagwa? Zvichida unozviona zvakaoma kuramba uchiita tsika kana nguva yako yezuva nezuva ichichinja kana iwe usina michina yaunowanzoshandisa. Pasinei nechikonzero ichocho, ini ndiri kuda kuita kuti zvive zvakanyanya kuti iwe ubudise pakudzidzira.
Kudzidzira kwakanaka kunogona kuoma kana iwe uri kunze kweguta, asi iyi ndiyo mukana wakakwana wokufema hupenyu huri muitiro hwako uye kuita chimwe chinhu chakasiyana.
Kuva akakwana munguva yaunayo uye midziyo iripo inogona kuva chinhu chakanaka, kukumanikidza kuti uwedzere kugadzira nekushanda kwako.
Iwe Unogona Kuitora Iyo Nawe
Kuvhara dumbbells yako nebhenji rako rekuremera kwerwendo haisi iyo pfungwa yakanakisisa, asi kana iwe usina ruzivo kana hotera yako ine nzvimbo yakakodzera yekurovedza muviri, pane zvimwe zvingashandiswa:
- Kurwisana Mabhenji . Kurwisana nemapoka evanhu vanofambidzana navo vanofambisa zvikonzero zvakawanda. Kutanga, iwe unogona kutora mishonga yose mumuviri uye, sezvo iwe uine dambudziko mukati mekutenderera kwose, iwe unonzwa chaizvo kupisa. Chechipiri, unogona kuzviisa mu sutukesi yako pasina kutora nzvimbo yakawanda. Vashandise pamba, kubasa kana muimba yako yehotera. Iwe unogona kuwana zvakasiyana-siyana zvezvikwata uye mabheji ari paIndaneti kana pane imwe nzvimbo yekutengesa zvinhu zvekutengesa.
- Jump Rope . Kuramba tambo chinhu chikuru chekushandisa mwoyo wako nemuviri, uye zvichakubatsira iwe kupisa makori. Kana usina kukwira tambo kwenguva pfupi, tanga nemaminetsi mashomanana panguva uye uwanezve nekufamba kwakasimba munzvimbo. Kumwe kusvetuka nekufamba kwema 10-30 maminitsi ekugadzirira kukuru kwemazuva.
- Kushambira . Kubhabhatidza chinhu chikuru chekurodia, uye chinosanganisa misi yese yemuviri wako. Kana iwe uri pahotera ine dziva, shambira kusvetuka kana kuedza dzimba rinoshanda.
Kana iwe uri pamhenderekedzo yegungwa, gungwa rinopa mikana yakawanda yekuita uchiri kufara - kufungidzira, boogie boarding kana kutasva mafungu acho akanaka kukupisa makoriri uye kugara uchishanda.
- Kufamba uye Kumhanya . Iwe haudi zvinopfuura kungova shangu dzakanaka kuti uwane cardio workout huru uye, kana iwe uri pamhenderekedzo yegungwa, uchawana zvakawanda kubva pamakwara ako uchishandisa jecha iwe uchibatsira. Kufamba mujecha rakanyorova kwakaoma zvikuru kupfuura kufamba pamatombo. Kana uchifamba kwenguva yakareba, iwe unoda kupfeka shangu sezvo uchifamba usina shangu kwenguva refu kunogona kukonzera shin kana kurwadziwa kwemhuru.
- Machines . Mahotera mazhinji ane mitambo yakasiyana-siyana (funga Soloflex) iyo inotarisira zvikamu zvose zvemuviri wako kuti uve nesimba rakakura rokudzidzira . Funga nezvekushanda mishonga mikuru (semuenzaniso, chifuva, kumashure nemakumbo) kwemafupi, kushanda zvakanaka. Iwe unogonawo kuwana zvinyorwa zvezvinyorwa zvakawanda-mavara, mabhasikoro, uye stair-steppers. Pasi apa muenzaniso wekuita unogona kuita mune mamwe mahofisi ekufambisa mahotera:
- 1 5-Minute Hotel Fitness Kushanda Kumba :
- Maminetsi mashanu - Kusvibirira nekukamba uchifamba pamusoro pezvinyorwa zvinotsika kana imwe mimwe
- Maminitsi 1 - Ita sevamwe pushups sezvaunogona
- Maminitsi 1 - Tora dzimwe dumbbells dzinorema uye uite sezvikwata zvakawanda sezvaunogona
- Maminitsi 1 - Sarudza mhepo yemotokari uye shanda zvakaoma sezvaunokwanisa
- Maminitsi 1 - Tora zvimwe zvinyorwa zvemashoko makumi maviri emapapupa pamakumbo ose
- Maminitsi 1 - Kana une simba rekugadzira simba, ita imwe ye 12 lat pulldowns inoteverwa necheji ye 12 triceps pushdowns
- Maminitsi 1 - Sarudza mhepo yemotokari uye shanda zvakaoma sezvaunokwanisa
- Maminitsi 1 - Ita seancheceps dzakawanda dzakaputika sezvaunogona
- Maminitsi 1 - Ita sevamwe pushups sezvaunogona
- Maminitsi 1 - Sarudza mhepo yemotokari uye shanda zvakaoma sezvaunokwanisa
- Maminitsi 1 - Ichitonhora pasi nekufamba zvishoma
- 1 5-Minute Hotel Fitness Kushanda Kumba :
Kana iwe uri kungobuda kunze kweguta kwemazuva mashomanana, iwe unogona kubva kure nekushandisa hotera yako yeimba yekudzidzira uye zvishandiso zvako kuti upinde mubasa rokukurumidza. Zvisinei, kana zvirongwa zvako zvekufambisa zvinosanganisira maguta mazhinji, zvikwata zvemahofisi, mahotera nemazuva, kune dzimwe nzira dzekumanikidza mune zvidzidzo zvishomanana. Muviri wako uchakutendai mushure mokunge mugere pandege kwenguva refu.
1. Ndegeti.
Kuramba uri munhandare ye ndege nerefu layovers kana kuti kunonoka kwe ndege hakusi kufara, asi iwe unogona kushandisa zvakanakira nekupinda mune zvishoma zvedzidzo. Bheji yako yakanakisisa ndeyekufamba nhandare yendege, kudzivisa kuenderera mberi uye zvimwe zvishoma zvishoma mukati mako, uye kuchengetedza maoko ako uye nzvimbo yako yakananga. Kana iwe uine tani yekutakura mitoro, tsvaga chigadziri uye uisimire ipapo kana kuitora iwe kuti uwedzere kuwedzera kwekufamba kwako. Dzimwe nzvimbo dzezvikwata zvepamusoro kunyange dziine magyms zviripo kune mufambi wacho, saka shandisa izvozvi. Vakawanda vanobhadhara chero kupi zvako kubva $ 10 kusvika ku $ 20 zuva racho.
2. Pane Plane.
Pane chimwe chinhu chisinganzwisisiki kupfuura zvigaro zviri mundiro? Iwe unokwanisa kukunda mitsipa yakaoma uye kudzoka nekumuka mushure maminitsi makumi matatu kana kudaro uye uchifamba urefu hwegege. Paunenge wakamuka, tora kinks kunze nekusvitsa minwe yako pamwechete nekudziatamura uye zvakare pamberi pako apo uchikomberedza musana wako.
Edza kuyanzvidzira maitiro paunenge uchinge wakagara-chengetedza gumbo rako kanomwe, bvumirana yako abs uye ubatisise kwenguva yakareba sezvaunogona kana kuita mhete dzezvidzidzo kana iwe uine mukana wegumbo. Chinhu chipi nechipi chaunogona kuita kuchengetedza kuparadzirwa kunoenda kunobatsira kuderedza zvimwe zvemafa uye marwadzo.
3. Hotels.
Mahotera mazhinji ane makamuri ekuvhiya asi, kana vasina kudaro, vangave nevekubatana neyemukoti wepamukati kwekodha mari shoma.
Kumbira mutariri wako wepahotera nezvemagariro emunharaunda yepamunharaunda uye pamusoro pepaki chero ipi zvayo kana nzira dziri pedyo. Iwe unogonawo kushandisa The Athletic-Minded Traveler kuti uwane nzvimbo dzakanakisisa dzekuvhidzira muunogara iwe kuguta. Usakanganwa, kufamba uye kumhanya inzira dzakanakisisa dzekuongorora guta racho uye pangangodaro kune machechi anoshanda munzvimbo dzinopa mazano nenzira dzakasiyana-siyana. Ita zvishoma kutsvakurudza usati waenda kuitira kuti iwe wagadzirira apo iwe unosvika ikoko.
4. Kudya.
Kufamba kunogona kutamba nhamo nekudya kwakanaka. Kubva pamhepo isina kunetseka zvokudya kune zvokudya zvinokurumidza uye zvinonaka pahofisi yendege (pizza, burgers, fries, nezvimwewo) zviri nyore kusiya. Zvadaro une muedzo wekutsvaga mitsva uye inofadza kuedza iwe uri kuenda. Edza kuunza nyore, pakaputika zvinotapira zve ndege (michero, granola mabhairi, nezvimwewo) uye, kana uchidya kunze, edza kuita imwechete sarudzo yakasimba yekudya kwemanheru. Panzvimbo pokuwana kabhiri cheeseburger uye fries, sarudza iyo yaunoda kunyanya uye uwane miriwo uye unyore dessert.
Chero zvaunenge uchienda, kuronga zvishoma zvishoma kunogona kuvimbisa kuti iwe unoramba uri munzira nepurogiramu yako yekurovedza. O, uye kana iwe uri muzororo, kukanganwa nezvemaitiro uye kuisa uye zvakare. Iva nesimba uye ufare.