yinto elula kwaye emfutshane yokuziqhelanisa nomsebenzi ophuhliswe ngumthandi womzimba kunye nomkhulu, uMeredith Shirk. Inkqubo yesi-7 yemizuzu isebenzisa i Uqeqesho lwexeshana leSprint (S.I.T.) qhinga elenza ukuba umzimba usebenze kakuhle ukuze uvelise iziphumo ezincomekayo emzimbeni nasempilweni. Le ndlela yokusebenza ithatha isahlulo esincinci sosuku lwakho, kwaye inika iziphumo ezinomdla kwiiveki nje ezimbini. Nangona kunjalo, abantu abaninzi basazibuza ukuba ingaba Umsebenzi oMnye kunye noKwenziweyo kufanelekile kwaye baneziphumo ezibi okanye hayi. Funda olu hlaziyo ukuze ufumane okungakumbi ngale nkqubo.
Akusiyo imfihlo ukuba ishishini lezempilo libeke imigangatho engekho ngqiqweni kubantu abanqwenela ukuba nomzimba osempilweni. Uninzi lweemveliso ezirhabaxa kunye neendlela ezingasebenziyo zokuzilolonga zenze abathengi baphulukana nokholo kumandla abo okuphalaza iipawundi ezongezelelweyo kunye nokufumana umzimba wamaphupha abo. Uninzi lwezi zongezo zokutya kunye neerejimeni zokomelela komzimba zibanga ukuba zibonelela ngeziphumo ezibi kungakhange kubekho xesha. Inyani yile yokuba umzimba womntu awunako ukunciphisa okanye ukutyeba ngobusuku obunye. Kuthatha umgudu ongaguquguqukiyo kunye nesiqhelo esingenangqondo ukufezekisa iinjongo zomzimba wakho. Oku kuyathethwa, wonke umntu unendlela eyahlukileyo yokuphila kwaye akanakunikela iiyure ezininzi kwindawo yokuzivocavoca yonke imihla.
Umsebenzi oMnye kunye nowenziwe yindlela yokufezekisa iinjongo zomzimba wakho ngokutyala imali kangangemizuzu esixhenxe ngosuku. Inkqubo yenziwe ngu-Meredith Shirk, igubu lomzimba elaziwa kakhulu kuFacebook nakuYouTube ngeendlela zakhe zokuzilolonga ezaziwa kakhulu. Iirejimeni zakhe zincede izigidi zabafazi ukunciphisa umzimba kule minyaka ilishumi idlulileyo. UShirk usebenze nabasetyhini abadala kunye noomama abatsha kwimizamo yabo yokunciphisa umzimba.
Oku Olunye kunye noKwenziwa kovavanyo lokuSebenza Iqaqambisa onke amanqaku alo mkhuba kubandakanya neziphumo ebezingalindelekanga ezinokubakho, izibonelelo kunye namaxabiso.
Olunye kunye noKwenziwa koPhononongo loMsebenzi- Yintoni ekufuneka uyazi?
Ukusebenza yonke imihla kukuzibophelela okuthatha ixesha lakho elininzi kunye namandla. Ukuchitha iiyure kwindawo yokuzivocavoca kunokukwenza ukuba uphoswe lixesha losapho okanye ubuyele emva komsebenzi wakho. Nangona kunjalo, awunyanzelekanga ukuba unikezele ngobomi bakho kunye nokuSebenza okuMnye. Njengoko igama libonisa, le nkqubo ithatha ixesha elincinci kunye nomzamo yonke imihla ngokuthelekiswa neendlela eziqhelekileyo ezikhoyo kwi-intanethi. Ngokuzinikela kwemizuzu esixhenxe yonke imihla, le ndlela yokuzilolonga ikunceda ufezekise umzimba owomeleleyo ngaphandle kokuphakamisa iintsimbi.
Amanyathelo alula kule nkqubo aquka:
Inyathelo 1: Fudumeza umzimba wakho phambi kokuzilolonga
Inyathelo 2: Beka umzamo omkhulu ekusebenzeni imizuzwana engama-20 kuphela
Inyathelo lesi-3: Ngexesha lokuchacha, yehlisa izihlunu kunye nentliziyo
Inyathelo 4: Beka umzamo omkhulu kwakhona kwimizuzwana engama-20
Inyathelo 5: Phinda amanyathelo kwakhona kwimizuzu esixhenxe yesiqhelo
Inkqubo yesiqhelo yomzimba esekwe kuQeqesho lweXesha lokuSebenza inceda ukukhawulezisa inkqubo yokutsha kwamafutha. Ngesiqhelo semihla ngemihla, le nkqubo ikunceda utshise iikhalori ezongezelelekileyo ngemetabolism esebenzayo. Le nkqubo igqitywa kwiiveki ezimbini, emva koko unokubona iziphumo kuxhomekeke kuhlobo lomzimba wakho kunye nobunzima. Nangona kunjalo, abo banqwenela ukwenza utshintsho kwindlela abatya ngayo ukuze bafumane iziphumo ezingaqhelekanga banokufumana isicwangciso sokutya esikhoyo ngale ndlela yesiqhelo.
Wenza njani uNye noLwenziweyo lokuSebenza ekuPhulukaneni noMzimba
UMeredith wayila le nkqubo yokomelela ngomthambo obizwa ngokuba yi-Sprint Interval Training. Le rejimeni inciphisa ixesha lokuzilolonga kunye nokuzilolonga okusebenzayo okupakishwe kwinkqubo emfutshane. Kuthatha ngaphantsi kwemizuzu eli-10 ukugqiba ukuzilolonga ngaphandle kokuchaphazela ishedyuli yakho yemihla ngemihla kunye nokugcina kulula emzimbeni. Ngapha koko, isiqhelo sigcina inkqubo yokutsha kwamafutha yenziwe yasebenza ukuya kuthi ga kwiintsuku ezimbini emva kokwenza umthambo. Imfihlo ilele kwinkqubo ye-SIT evuselela indawo ekujoliswe kuyo yomzimba ukuze isebenze imetabolism, encedisa ekuqhubekeni kokulahleka kwamafutha.
Uqeqesho lweXesha leSprint aludingi zixhobo ezizodwa kwaye lunokwenziwa ngokusebenzisa ubunzima bomzimba bomsebenzisi. Obu bunzima banele ukuxhathisa okufunekayo ukutshisa amanqatha emzimbeni. Ngaphandle koko, le nkqubo ayifuni ndawo ininzi, kwaye ungayenza ngokulula kwigumbi elisendlwini yakho. Ngamanye amaxesha, kunokuba ngumceli mngeni wokuziqhelanisa nomsebenzi emva kokwenza umthambo onzima wosuku olungaphambili. Kodwa ukuzilolonga kule ndlela kulula ukuyenza ngaphandle kokuqaqanjelwa ngamadolo okanye ngasemva.
Amawakawaka abantu athetha ngale nkqubo.
Ngubani onokuthi azuze kuLowo kunye nokuSebenza?
Inkqubo ye- Umsebenzi oMnye kunye nowenziwe yinto yesiqhelo ehambelana nabantu abanamava kunye nabaqalayo. Abantu abanqwenela ukunciphisa umzimba kunye nabo bafuna ukuphucula indlela yabo yokusebenza banokuzuza kule nkqubo ngokulinganayo. Abantu abanokonwabela le rejimeni yokomelela komzimba kubandakanya:
- Amava okuzivocavoca okanye abo baqala ukusebenza.
- Nawuphi na umntu onqwenela ukunciphisa umzimba kwaye aphalaze iiponti ezingaphezulu.
- Abantu abangakhange babone iziphumo ezinqwenelekayo kwiindlela zabo zangaphambili zokuzilolonga.
- Abo bangenayo iiyure zokuchitha ukwenza umthambo yonke imihla.
- Abantu abafuna indlela yokusebenza ekhawulezileyo nesebenzayo yokufumana iziphumo eziphezulu.
UShirk wayikhusela le ndlela yokunceda abantu kuyo yonke imikhwa yobomi nakwiminyaka. Uninzi lwabantu lunokwenza le mithambo ngokulula yonke imihla kwaye banciphise umzimba ngaphandle kokuzilambisa. Inokusebenza ngakumbi kunalo lonke ukhetho lokunciphisa umzimba kunye nokutya okuthandwayo ngoku. Ngaphandle kokuchitha imali eninzi okanye ukwenza naluphi na utshintsho olukhawulezileyo kwindlela otya ngayo nakwindlela ophila ngayo, ungaqala inkqubo yokulahleka kwesisindo kwangoko.
IziBonelelo zoKwenza kunye nokuSebenza
UShirk ucebisa ukuba kulandela oku Inkqubo yesiqhelo se-S.T Unokunceda ekunciphiseni ubunzima, ukutshisa amanqatha aqokelelweyo emzimbeni, ukuphucula imetabolism, ukwandisa unyamezelo kunye nokunceda wonke umsebenzisi awuthande umzimba wakhe. Esi siqhelo siyimpendulo kuye wonke umntu ofuna ukutshisa amanqatha kunye nokufumana ubunzima bomzimba.
Ezinye zezibonelelo ze Umsebenzi oMnye kunye nowenziwe zibandakanya:
- Ukunyamezela
Le ndlela yokuzilolonga inceda umzimba womelele kwaye inyamezele imisebenzi yemihla ngemihla ngokulula. Ngesiqhelo esingaguquguqukiyo, unokukwazi ukuhamba, ubaleke kwaye wenze imithambo yakho ngokufanelekileyo ngaphandle kokuphulukana nomphefumlo.
- Ukuphucula indlela yokulala
Ngobudala, iipateni zokulala ziyagqwetha, nto leyo ethatha umthwalo kwimpilo yomzimba nengqondo yomntu. Okwangoku, abo bahlala besebenza ngokwasemzimbeni bonwabela ukulala okungcono noxolo ebusuku. Umsebenzi womzimba ikunceda ukuba uvuke uyasebenza kwaye uhlaziyeke emva kokulala kwesandi.
- Imisipha engqongqo kunye neCore eyomeleleyo
Uqeqesho lwexeshana le-Sprint lujolise kumbindi, kwi-butt, nakwethanga ukuyenza yomelele kwaye yomelele. Umzimba ongezantsi uba neetoni kunye nomtsalane emva kokwenza le mithambo isebenzayo.
- Umsebenzi weMetabolism
Imetabolism engasebenziyo inokukhokelela ekufumaneni amafutha emzimbeni nokuba utya ngokumodareyitha. I-SSI inyusa isantya apho umzimba utshisa amanqatha kwaye yonyuse imetabolism yomzimba. Ukuzivocavoca okunamandla kunyanzelisa imetabolism ukuba iqhubeke kwaye ikuncede unciphise umzimba nasemva kokuba wenze uqeqesho.
- Ukukhawuleza kunye nokulula Ukuphulukana nobunzima
Inkqubo yokutshisa amanqatha iya kwintsuku ezimbini okanye ezimbini emva kokuzilolonga. NgokukaMeredith, abaphindaphindayo be-metabolic basebenza emzimbeni emva koqeqesho lwexesha lokubaleka. Aba baphindaphindayo be-metabolic banceda batshise amanqatha amaninzi xa kuthelekiswa nezinye iindlela zokuzilolonga.
- Ukuphuculwa kwesindululo kunye nokuguquguquka
Kule ndlela yokusebenza, uMeredith ufundisa indlela yokuphucula ukuguquguquka kunye nokufezekisa uluhlu olukhulu lokunyakaza. Ukwanceda ukunqanda ukwenzakala ngexesha lokuzilolonga ngeentshukumo ezingcono. Le ndlela yokuzilolonga inceda izihlunu zakho ukuba zizalise ioksijini ukuphucula ubhetyebhetye ngokunjalo.
- Impilo engcono, ukuLunga, kunye nokuzithemba
Umsebenzi oYedwa kunye noKwenziwe ugqibelele kwabo basilele ukufumana iziphumo ezibonakalayo kolunye uqeqesho kwaye baphulukana nokholo emzimbeni wabo. Le nkqubo ilula kodwa isebenzayo yeeveki ezimbini iphucula inkangeleko yomzimba ngokubanzi kwaye ikhulisa ukuzithemba kwakho.
- Akukho zixhobo zongezelelweyo zifunekayo
Le ndlela yokuzilolonga ayifuni ukuba uphakamise ubunzima obunzima ukuze ubonise ubunzima bomzimba. Ungayenza le mithambo kwigumbi lokulala okanye kwigumbi lokuhlala ngaphandle kokuthenga naziphi na izixhobo ezingaphezulu. Ukulandela le mithambo kulula kakhulu, nokuba uhamba. Akukho mfuneko yokuthatha nasiphi na isixhobo okanye incwadi yemigaqo kunye nawe, kwaye akukho sizathu sakuqhekeza ukuzilolonga nangaluphi na usuku.
Yintoni imixholo yeLinye kunye naPhakheji yokuSebenza?
Umsebenzi oMnye noWenziweyo uza nazo zonke izikhokelo ezifanelekileyo ezinokukunceda ekufumaneni iziphumo eziphezulu. Unokufumana ezi zipho kunye neebhonasi ngoluNye kunye noKwenziwa koMsebenzi:
- Iiveki ezi-2 ze-SIT Workout zokudibanisa
- Imiboniso yeeVidiyo zokuKhokela kuThotho ngalunye
- Incwadana yokudibanisa yokuzivocavoca
- Ukufikelela simahla kwiNdawo yaMalungu kuphela
- Isipho esingu-1: Isicwangciso sokutya seKeto seentsuku ezili-10
- Isipho esinguNombolo 2: Ukuyekisa iiSmoothies Recipes
Ezi zikhokelo kunye neeresiphi zinokuvula indlela eya emzimbeni ofanelekileyo kwaye usempilweni obusoloko ufuna. Isicwangciso esipheleleyo sinceda ukutshisa amanqatha kunye nokwenza izihlunu kunye nomongo womelele yonke imihla.
Uyithenga phi kwaye wenze uMsebenzi? Umgaqo-nkqubo wamaxabiso kunye nembuyekezo
Inkqubo eNye neyenziweyo yokuSebenza ifumaneka kuphela kwiwebhusayithi esemthethweni. Ngekhe uyifumane kwenye indawo.
Ungayithenga le nkqubo ngokukodwa kwiwebhusayithi nge- $ 37. Kanye emva kwentlawulo, uya kufumana ukufikelela kwinkqubo yokuzilolonga ngezipho kunye neebhonasi. Ukugcina okusingqongileyo kuzinzile, zonke iibhonasi kunye nezikhokelo ziza kwifom ye-e-ncwadi kunye neefayile zevidiyo. Ngapha koko, le nkqubo yedijithali kulula ukufikelela kuyo kwiselfowuni okanye kwilaptop.
Eli xabiso lifikeleleke ngakumbi kunokuthenga ubulungu bokuzivocavoca okanye ukuqesha umqeqeshi womzimba owenzelwe wena. Ngaphantsi kwama- $ 50, uya kuphonononga isicwangciso sokusebenza esipheleleyo esinika izibonelelo eziqinisekisiweyo.
Inkqubo eNye neyenziweyo yokuQeqesha iqinisekisa ukoneliseka kwabathengi kwaye inikezela ngeentsuku ezingama-60 ezingekho-mbuzo ezibuziweyo zokubuyiselwa kwemali. Lo mgaqo-nkqubo wembuyekezo we-100% wenza ukuba le nkqubo ingabikho mngcipheko, kwaye unokufumana imbuyiselo ukuba le nkqubo iyasilela ukwanelisa.
Ukufumana imbuyekezo, nxibelelana neqela lenkxaso yabathengi kwiintsuku ezingama-60 zokuthenga kwakho. Tsalela umnxeba inkampani kule nombolo: (317) 662-2322 kwaye wabelane ngenkxalabo yakho.
Ummeli uya kukukhokela malunga nendlela oqhubeka ngayo nokubuyiselwa imali. Inkampani ayibuzi imibuzo kwaye ifuna kuphela isiqinisekiso seodolo yakho kwiirekhodi zabo. Emva koko, inkqubo yokubuyiselwa kwemali ithatha kuphela iintsuku ezimbalwa ukuqinisekisa.
Inye kunye neZiphumo zokuSebenza zoMsebenzi
Nangona ukuzilolonga kusebenze kwimetabolism yokutsha ngokukhawuleza kwamafutha, ukutya okunempilo, kunye nokuzilolonga rhoqo kunokuphucula iziphumo ekuhambeni kwexesha. Le nkqubo inceda ekulahlekeni kwesisindo kunye nokuphucula amandla omzimba ngesiqhelo esiqhelekileyo kunye nokutya okuphakathi. Ngaphandle kwesondlo esaneleyo, umzimba wakho awunakufumana amandla kunye nokwakha izihlunu ngenkangeleko ebhityileyo.
Inani ekujoliswe kulo kule nkqubo ngoomama kunye nabasetyhini abagugileyo abangenalo ixesha nemali yokutyala kwiindawo zokuzilolonga. Kodwa abantu bayo yonke iminyaka kunye noqeqesho banokuzuza kule nkqubo. Okwangoku, abo baneemeko ezisisiseko sempilo kufuneka babonane nogqirha malunga nokulahleka kwesisindo kwaye balandele ukutya kunye nendlela yesiqhelo emiselweyo ngugqirha onelayisensi okanye ugqirha wezonyango.
Isiphelo
Isicwangciso soQeqeshiso soQeqesho sokuSebenza sele sikhona amashumi eminyaka, kwaye abantu abaninzi balandela le ndlela yomzimba kunye namandla kunye nokwehla kobunzima. Kodwa ulwazi oluchanekileyo noluneenkcukacha ngendlela yokwenza umthambo woncedo olungaphezulu alufumaneki kwi-intanethi. Ukuzalisa lo msantsa, uMeredith Shirk uphuhlise indlela esebenzayo kunye nokukhawuleza ye-SIT efanelekileyo kubaqalayo, abaphakathi kunye neengcali.
Iziko lewebhu elisemthethweni linobungqina obuninzi kunye noKwenziwa koMsebenzi ngaphambi nasemva kweziphumo kwabo banqikaza ukuthenga le nkqubo. Unokujonga uninzi kunye noKwenziwa koPhononongo loMsebenzi kubathengi abazamile kwaye baxhamla kule nkqubo. Isiqhelo sinemizuzu esi-7 kuphela ubude, kwaye awudingi nasiphi na isixhobo esongezelelweyo ukwenza imithambo. Kwakhona unokufumana iziphumo ezinomdla ngokudibanisa ukutya okusempilweni kunye nokuphakathi kunye nale ndlela.
Uphengululo kunye neenkcazo ezipapashwe apha zezo zomxhasi kwaye azibonisi mgaqo-nkqubo osemthethweni, isikhundla okanye izimvo zaBabukeli.
