Ukuba ukhangele indlela yokufumana umgangatho wokuphila kwimpilo yakho exakekileyo, zama oko ndibiza ngokuba yiplani ye-10-10-10: Imisebenzi emithathu yemizuzu eyi-10 iyaqhaqhazela ngosuku. Ulibale ukuguquka kwiingubo zokufunda, uzama ukuya kwindawo yokuzivocavoca ngeyure (kunye nexesha lokuhamba), kunye nokuhamba kweminye. Endaweni yoko, funda imizuzu eyi-10 kuphela xa unokufakela kwinto ethile. Ngokwenene yenza ukubahluko.
Phuma loo mizuzu eyi-10 kathathu kwaye uza kufeza imizuzu engama-30 yokusebenzisa usuku-ngokwaneleyo ukuze ulungise ezinye zeenzuzo zempilweni ekuncedeni ukulwa neeyure zakho zokuhlala. Ukuba ufuna ukunciphisa ubunzima, mhlawumbi kufuneka uphawule ngamandla kunye / okanye ubude bokusebenza kwakho, kwaye kuya kufuneka ukuba ukhangele indlela odla ngayo.
Emva kokuba uyi-10-10-10 isicwangciso sisebenza kakuhle, ungazama ukufaka imizuzu emi-5 okanye ye-10 kwenye enye okanye ngaphezulu kweeseshoni zokufunda. Ngaphambi kokuba wazi, unokusebenza ngeyure ngosuku ngaphandle kokuphazamiseka okukhulu kwishedyuli yakho.
I-10-Minute Exercise ekhaya kwiMasa
Thatha i-chunk yakho yokuqala yemizuzu eyi-10 (jonga iziphakamiso ezingezantsi kwimisebenzi enokwenzeka) ngokukhawuleza xa uvuka ekuseni. Ukuba lonke ikhaya lakho lilele, likhulu. Ukuba abantwana abasweleyo, abatshatileyo, okanye izifuyo zivukile, banokulinda imizuzu eyi-10 nokuba yintoni na ukuba bafuna uncedo lwakho.
Baya kuqonda nokuba bafumana iiglasi zabo okanye bathulule ukutya kwabo! Kwaye, inyani kunye neenja zikwazi ukudibanisa iseshoni sakho sokugqiba.
Thatha i-10-Minute Exercise Exercise Break Mid-Day
Ukuba uhlala ekhaya emini, cwangcisa enye iseshoni yokusebenzisa imizuzu emininzi ngexesha lesidlo sasemini, uthe ngelixa abantwana bakho belele okanye benethuba lokuphumla (okanye, ngelixa unabo bonke kwindawo yokudlala !).
Ukuba usebenza ngaphandle kwekhaya lakho, vuthela imizuzu eyi-10 ekuphumeni kweyure lakho lesidlo sokuhamba ngokukhawuleza okanye omnye umsebenzi. Khupha ukutya okunesondlo ukutya kwideskiti yakho phambi okanye emva kokusebenzisa xa kuyimfuneko, kwaye ungalibali ukusela amanzi amaninzi.
I-10-Minute Exercise ekhaya ngeNkuhlwa
Yibambe iseshoni yokugqibela yokuzivocavoca ngethuba lithile kusihlwa: Kungenzeka ukuba ixa lakho isidlo sesitini, emva kokuba intsapho idle, okanye mhlawumbi kunye nezingane zilala. Ndiyazi ukuba uninzi oluqhubekayo, ngomsebenzi wesikolo, imisebenzi yasekhaya, nayo yonke imisebenzi yolawulo ebandakanya ubuzali-ukuba ungathethi ukuba ufuna ukulala. Kodwa khumbula, ufuna kuphela imizuzu eyi-10, kwaye mhlawumbi unokwenza imisebenzi emininzi.
10 Iingcamango ze-10-Minute Exercise
- Ukumelana nokuqeqeshwa ngezixhobo zesandla, iinqwelo zerabha okanye iibhubhu, i-kettlebells, okanye ubunzima bomzimba wakho (i-crunches, i-push-ups, njl.
- Ukuchonga, i-yoga, okanye i-Pilates
- Ukuhlahlela kwi-mini-trampoline okanye i-rebounder
- Ukugijima okanye ukuhamba (kwindawo, kwinqanaba lokujikeleza, ngokujikeleza kwibloko, ukusebenza okanye esikolweni nasemva)
- Intambo yokulahla okanye iHula hooping
- Ukudansa
- I-Wii Fit (ukuqeqeshwa kwamandla okanye i-cardio)
- Umqeqeshi we-Elliptical okanye ibhayisikili ehleliweyo; okanye uthathe ibhayisikili yakho yangempela ukuze uphewule ngokukhawuleza
- Ukunyuka kwamanyathelo
- Ukusasaza amavidiyo okanye iiprogram (ezininzi zenzelwe ngokukodwa ukusebenza okufutshane; kwakhona ubone ukuba umboneleli wakho we-TV umbonelela ngevidiyo kwiimfuneko)