Yambani Njira Yoyenera
Kuthamanga sikuli kwa aliyense, koma ndi imodzi mwa machitidwe abwino kwambiri omwe mungachite kwa mtima wanu, thupi lanu ndi kutentha makilogalamu owonjezera. Ichi ndi chimodzi mwa ntchito zofikira kwambiri - zonse zomwe mumasowa ndi nsapato zabwino komanso malo ogwirira ntchito ... palibe zipangizo zamakono, luso lapadera. Koma, ngakhale kuti zitha kupezeka, sizingakhale zosavuta nthawi zonse kuyamba pulogalamu yoyendetsa.
Zimatenga nthawi kuti mukhale ndi chipiriro kuti muthamangitse ngakhale kwa nthawi yochepa, ngakhale mutayenda, kuyendetsa njinga kapena kuchita zina. Musataye mtima! Pali njira yokhala wothamanga popanda kudzipha nokha ngati muli woleza mtima ndikutsatira njira zosavuta. Musanayambe, pitani kuchipatala ndipo muyambe kuyambitsa pulogalamu.
Khwerero 1: Pezani Zokambirana
The Shoes
Chida chofunikira kwambiri chomwe mukufunikira ndicho nsapato zabwino kwambiri. Bote lanu lapamwamba ndikutsegula malo apadera ogulitsira sitolo (monga Mapazi a Fleet). Ngati muli ndi nsapato zoyenda kapena zoyenda, tengani ndi inu. Anthu ogulitsa m'masitolo ndi akatswiri ndipo nthawi zambiri amatha kuwona kavalidwe ka nsapato zanu zakale kuti awathandize kusankha nsapato yoyenera. Valani kapena kubweretsa masokosi omwe mukukonzekera pa kuvala pamene muthamanga ndikuyesa nsapato poyenda kapena kuyenda mozungulira sitolo. Konzani kuti muzigwiritsa ntchito ndalama iliyonse kuyambira $ 70 mpaka $ 100 pa nsapato zabwino .
Zovala
Chimene mumabvala pamene kuthamanga kumabwera kudzatonthoza. Nsapato zosavuta ndi sheti ya tee idzagwira bwino. Ambiri othamanga amasankha akabudula, omwe kawirikawiri amakhala ndi mwendo wopatukana, ovala zovala zamkati, ndi thumba lachinsinsi. Ndibwino kugula zovala zomwe zimapsa thukuta kuchokera ku thupi monga CoolMax kapena Lycra.
Khwerero 2: Ikani Zolinga Zanu
Choyamba, dziwani kumene mudzathamanga. Ngati mutuluka kunja, yesetsani kupeza misewu yopangidwa ndi dothi kapena phula m'malo mokhala konkrete, yomwe ili yovuta thupi. Kumbukirani kuvala zobvala zobisika pamene muthamanga usiku ndikuyendetsa kumsewu kuti musagwedezeke ndi galimoto. Ngati mupita ku masewero olimbitsa thupi, choponderezera chimapanga malo osungirako zinthu kuti athamangire pamene akukutetezani ku zinthu.
Chachiwiri, dziwani kuti mutenga nthawi yochuluka kuposa kuyenda nthawi yoyamba.
- Yambani ndi kuyenda kothamanga kwa mphindi 10 kuti mutenthe
- Pitani ku jog zovuta kwa nthawi yonse yomwe mungathe, kuwombera kwa masekondi pafupifupi 30-60.
- Yesetsani kuyenda kwa pafupi mphindi ziwiri mpaka 5 kuti thupi lanu libwezere.
- Bwerezani kuti, kuyendayenda kumayenda ndi kuyenda kwa mphindi 10-20, malingana ndi momwe mumakhalira komanso momwe mumamvera.
- Mlungu uliwonse, yonjezerani ndalama zomwe mumayendetsa pafupifupi 10%, komanso kuchepetsa nthawi yomwe mumayendetsa.
- Pang'onopang'ono gwiritsani ntchito njira yanu mpaka maminiti 30 akupitilira katatu pa sabata.
- Ganizirani pa msinkhu womwe umakulolani kuti muyankhule. Ngati simungathe kupuma, pang'onopang'ono kapena mutenge nthawi yopuma. Musakhale kapolo wa stopwatch yanu.
! Ngati mukutsatira ndondomeko yanu nthawi zonse (mwachitsanzo, masiku atatu pa sabata), muyenera kuyendetsa mosalekeza kwa mphindi 20 mpaka 30 pa sabata lachinayi.
Mukayamba, muyenera kuganizira nthawi, osati mwamphamvu. Mukatha kuthamanga mosalekeza kwa mphindi 30 kapena apo, mukhoza kuyamba mofulumira.
Khwerero 3: Kuchita ndi ...
Kutsamira kumbali kumakhala kofala kwambiri mukayamba kuthamanga. Palibe amene amadziwa chifukwa chake amachitika, koma pali zina zomwe mungachite kuti muchepetse.
- Yembekezerani maola 2 mpaka 4 mutadya chakudya chambiri musanayambe kuthamanga, popeza kuthamanga msanga kungayambitse zipsinjo za m'mimba ndi zomangira.
- Limbikitsani kubwerera kwanu. Kumayambiriro kumbali kungayambitsenso minofu yofooka ya m'mimba ndipo abs yanu imagwira ntchito yambiri kuti thupi lanu likhale lokhazikika pamene mukuyendetsa.Kuchita machitidwe olimbitsa thupi omwe akuthandizira kumbuyo kumathandizira kulimbitsa miyendo yanu ndikuchepetsanso zibowo.
- Imani ndiyende. Zingakuthandizeni kutambasula manja anu mmwamba pamene mumapuma kwambiri. Nthaŵi zina kukakamizika kulowa muchinyontho ndi kupundula kungathandizenso.
Zithunzi za Shin zimayambitsa mavuto ena, makamaka ngati ndinu newbie kapena ngati mwawonjezera mileage kapena mphamvu yanu. Kuzipewa:
- Pewani kuntchito kwanu : Kuyenda / kukonzekera ndondomeko ndi imodzi mwa njira zabwino zothetsera miyendo yanu kuti muyambe kuyendetsa popanda kuigwiritsa ntchito
- Cross-train : Kugwiritsira ntchito thupi lanu mwanjira yina kungayambitse minofu yanu mwanjira yosiyana kotero kuti simukuyika nkhawa zomwezo pa thupi lanu tsiku ndi tsiku.
- Yang'anani nsapato zanu: Mwinamwake muyenera kutenga nsapato zanu pamakilomita 300 kapena 400. Mukagula peyala yatsopano, lembani pa kalendala yanu ndikuyika chikumbutso cha nthawi yoti mugula peyala yatsopano.
Ngati mutawoneka bwino, tsatirani njira ya mankhwala ya RICE (kupumula, ayezi, kuponderezana, kukwera) nthawi yomweyo mutatha kuthamanga ndikuchepetsani mileage ndi / kapena kusintha malo anu ngati ndizovuta.
Kuthamanga ndi njira yabwino yopangira mawonekedwe, kutentha makilogalamu ambiri, kupanga mtima wanu kukhala wathanzi ndikuwonjezera mphamvu ya mafupa. Khalani osasinthasintha ndipo mudzakhala ophunzirira mpikisano wanu woyamba.