Ukuphumeza uMthambo njengeNdlela yeMihla le (Icandelo 1)

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intshayelelo

UDkt Jimenez, DC, ubonisa indlela yokuphumeza umthambo njengenxalenye yendlela yakho yemihla ngemihla. Izinto ezininzi kunye nemikhwa yokuphila idla ngokuthatha ubomi bethu bemihla ngemihla, kwaye kolu luhlu lweenxalenye ezi-2, siya kujonga indlela yokuphumeza umthambo kwimeko yeklinikhi. Icandelo 2 liza kuqhubeka nenkcazo. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olukhoyo kubantu abaphethwe ziimeko ezingapheliyo ezinxulumene nesifo seLyme. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela engummangaliso xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli

 

Indlela yokuphumeza amaqhinga?

UGqr. Alex Jimenez, DC, unikezela: Namhlanje siza kuxoxa ngendlela yokuphumeza izicwangciso kusetyenziswa umthambo njengommiselo. Khumbula, njengokuba sithethile malunga nendlela ukutya okunempilo okugcwele okunesondlo, ukutya okupheleleyo kunokusetyenziswa njengommiselo, sifuna le nzululwazi ukuba iyenze kwisigulana kwaye idale iziphumo kuba kungenjalo, oku liqela nje lezinto ozaziyo kwaye ayisiyiyo into oyaziyo ukuba ungayisebenzisa njani. Ngoko siye saphulaphula; siyazi ukuba yiloo nto uphezu kwayo, ngoko ke masiqalise. Siza kuxoxa ngemiba eqhelekileyo yokuphumeza umthambo njengommiselo kunye neengcamango ezithile esizisebenzisayo ekusebenzeni kwethu. Kwaye ke, ewe, wabelane ngeengcinga eziqaqambileyo nabanye oogxa nabo abafumana iindlela zokwenza lo msebenzi ekusebenzeni kwabo. Into yokuqala esifuna ukwabelana nawe ngayo kuxa usiya kwisigulana kunye nomyalelo wokwenza umthambo, ucinga ukuba isigulana sinomdla, kufuneka uqale uqonde ukuba lo mntu ukhuthazwa njani.

 

Kuba kuhlala kusengqiqweni ukukhwela i-wave ye-motivation kunokuba uvela kwimbono yokuba yile nto ndiyifunayo kuwe, kwaye kungenxa yoko le nto kufuneka uyenze. Into yokuqala esifuna ukuyibeka apho kukuba ufuna ukuqinisekisa ukuba esi sigulana sinesizathu sokufuna ukuzilolonga. Ngoko kuncinci malunga nemiyalelo kagqirha okanye isincomo somboneleli, kwaye ufuna ukusebenzisana nezigulane zethu ngonyango, oku kuthetha ukuqonda inkuthazo yabo. Ke kubantu abaninzi, zimbini iindlela esinokuqinisa ngazo isiphumo sophumezo olufanelekileyo lomsebenzi. Okokuqala, sifuna ukwandisa ezo zinto zinxulumene nonxibelelwano lomntu nomntu kunye nezigulana zethu. Kwaye ke, inani lesibini, sandise imekobume kwindlela yethu yokusebenza ukuze siphumelele. Kulungile, ke siza kujonga ezi zinto ngokweenkcukacha ngoku.

 

Ngamanye amaxesha kusebenza kuphela ukuba sibanika umyalelo kwaye sicinge ukuba bafuna ukuwenza. Ke ukuba uJoan Rivers ebesisigulana sakho kwixesha elidlulileyo, esi ibinokuba sisizathu sakhe sokungafuni ukuzilolonga, kwaye kufuneka ukwazi ukuqengqeleka nayo. Makhe sithethe ngendlela esinokukwenza ngayo oko. Oku kusebenza nabaguli, amaqabane, nabantwana; kububulumko ukuphembelela abantu ukuba benze izinto kwaye ubenze bacinge ukuba yingcamango yabo. Ke, ecinga ngeenjongo ezinkulu, uNelson Mandela wasebenzisa lo mgaqo mnye. Ke sifuna ucinge ukuba usebenza nabani kwaye usebenzisana nabani; aba ngabantu bamayeza asebenzayo onokuthi udibane nabo, ngakumbi ukuba ukwindlela yokusebenzela yabucala, nokuba yimali okanye ubulungu bohlobo lokuziqhelanisa, unokubona lobuntu ebantwini.

 

Khangela abantu

UGqr. Alex Jimenez, DC, unikezela: Ngaba bonke aba bantu bayafana? Akunjalo, njengoko abantu benezizathu ezahlukeneyo zokuzilolonga. Umzekelo, yithi unomntu onesifo esinganyangekiyo ofuna ukuba izandla zakhe zibanjwe okanye ube nabantu abafunda iimagazini zokuqina komzimba ezilandela ezi nkokeli ngendlela yokuphila yonke lens. Kwaye indlela ozibandakanya ngayo nomntu ngamnye kwaba bantu isekwe kwinjongo yabo yokuzilolonga. Ke, umntu ongaphilanga unokuba neenjongo ezahlukeneyo, imiceli mngeni, okanye imida kunendlela yokuphila lens yomntu. Ke qiniseka ukuba uyazi ukuba usebenza nabani, kwaye ukuba ufuna ingcaciso engaphezulu, ncokola nabo ukuze ufumane.

 

Masithi ulifumene elo nyathelo, kwaye ngoku ukwincoko yokwenyani, "Heyi, makhe sijonge indlela yokufumana le nto yokwenza ukwenza izibonelelo ebomini bakho." Njengoko uqhuba incoko, unokufunda ukusebenzisa imiba ethile yodliwano-ndlebe olukhuthazayo. Ukuqengqeleka ngokuxhathisa, umzekelo, ngamanye amaxesha abantu bathi, “Hayi, andifuni kuzilolonga.” Ke kulo mzekelo, unokuthi, "Kulungile, ukuba awufuni ukuzilolonga kwindawo yokuzivocavoca, zeziphi ezinye iindlela okhe weva ngazo onokufuna ukuziqwalasela?" Masithi yindlela oyivule ngayo kwaye ukhumbule ukuba kusoloko kukho indlela yokuqengqeleka ngokuchasa, kwaye igxile ekwamkeleni igalelo lesigulana. Ubaphendula ngokuthi, “Kulungile, kulungile. Awufuni ukusebenza kwindawo yokuzivocavoca. Ndiyayifumana loo nto,” ngoxa ebonakalisa uvelwano. Abantu abaninzi baye bazama ukusebenza kwindawo yokuzivocavoca, kwaye oomatshini bathanda ukubenzakalisa xa besetyenziswe ngendlela engafanelekanga, beboyikisa, okanye isixhobo asenzelwanga ubungakanani babo.

 

Gxininisa Nezigulana Zakho

UGqr. Alex Jimenez, DC, unikezela: Abantu abaninzi bafuna ukukuphepha ukwenza umthambo; le yenye yezinto ezininzi ezicaphukisayo kuba uziva ukuba izixhobo kufuneka zenziwe kuwe. Ke qaphela ukuba unokuvelana ngaphandle kokugweba kwaye uqengqeleke ngokuxhathisa kwaye uqinisekise ukuba bayaqonda ukuba uyalivuma igalelo labo malunga nale meko. Ezi zinto zinengqondo kuwe. Uninzi lwethu alunakuqeshwa oku kangangoko ukukhuthaza izigulana zethu ukuba ziphumeze umthambo njengenxalenye yemisebenzi yazo yemihla ngemihla. Eyona nto ibalulekileyo necacileyo kukuyeka ukuphikisana nesigulana sakho. Kuba yonke into eya kudala abantu abaninzi kukuxhathisa ngakumbi, ke ukuba bathi, "Heyi, andifuni kuzilolonga ngoku," unokuthi, "Ngaba ungakulungela ukuthetha malunga nokuzilolonga njengenjongo ngelixa elizayo?"

 

Kwaye ukuba bathi, "Ewe, kufuneka ndigqibe uDisemba," ungaphendula ngokuthi, "Kulungile, kulungile, masilandele nam ngoJanuwari. Ngaba oko kusebenza kuwe?" Ngoko kwakhona, ukuphepha ukuxambulisana nokubonakalisa uvelwano kunokwenza iingqondo zabantu zikhululeke kuze kuthintele ukuxhathisa. Enye into eyenziwa ngabantu abaninzi xa kuziwa ekuphumezeni umthambo njengenxalenye yendlela yabo yesiqhelo kukuphuhlisa ukungangqinelani. Ngoko ngamanye amaxesha, abantu bathetha izinto ezingqubanayo nemikhwa yemihla ngemihla abasele beyilandela. Ke banokuthi, "Ewe, ndifuna ukuzilolonga kuba andifuni kuthabatha iyeza le-statin, kodwa andinalo ixesha lokuzilolonga." Ke kulapho ubanceda baqonde njengokuba uqonda ukuba umthambo yenye yeendlela eziphambili zokunciphisa imfuno yakho yamayeza e-statin. Kwaye ufumana ukuba ukuba siyayishiya le cholesterol ngendlela eyiyo, iya kubangela umngcipheko ngakumbi kwizigulana zakho. Kodwa kwangaxeshanye, ixesha libalulekile. Ke uza neengcinga ezithile ukunceda izigulana zakho kwaye ubandakanye umthambo njengesiqhelo.

 

Phuhlisa isicwangciso

UGqr. Alex Jimenez, DC, unikezela: Khumbula ukuba akunyanzelekanga ukuba usombululele umntu yonke into. Unokubeka izinto ngaphandle njengokuphuhlisa ukungangqinelani kwisigulana kwaye emva koko uvumele isigulana ukuba sivelise izisombululo ezisebenzayo. Ke ngokunjalo ukuxhasa ukuzimela. Oku kuthetha ukuba asiyi kutshintsha indlela yokuziphatha. Isigulana siso ekufuneka sitshintshe indlela yokuziphatha, kwaye ukuqonda kwabo amandla abo okutshintsha ukuziphatha kwabo kubalulekile. Ke nantoni na onokuyenza ukubonisa izinto ezilungileyo, yazisa nantoni na abayenzileyo, nokuba ifana, “Heyi, intle into yokuba uthenge iiteki. Ndiyaqonda ukuba awenzanga nto sixoxe ngayo; ubomi buye kwenzeka. Ndifuna ukukubulela ngokufumana iiteki kuba oko kwenza kube lula ukuqala isicwangciso ngoku. ” Ngoko xhasa ukuzimela xa kunokwenzeka. Ngoku eminye imiqobo ebonakalayo igcina umntu ekufuneni ukuphumeza umthambo.

 

Amaxesha amaninzi ikwinqwelomoya yengqondo okanye ngokwasemzimbeni. Ke nazi izisombululo esizidwelise kwimiqobo yengqondo eqhelekileyo esiyibonileyo. Abanye abantu abafuni ukuba sesidlangalaleni ngenxa yokuxhalabela inkangeleko yomzimba. Ke, bahlala besiya kuhlobo olukhethekileyo lwejimu ukuba bafuna ukuya kwindawo yokuzivocavoca, okanye banokwenza iividiyo zasekhaya okanye umqeqeshi wobuqu. Ngamanye amaxesha kuyadika, kwaye bahlala bencwina kwaye bancwine ngayo xa besenza umthambo; nangona kunjalo, ukuba benza imithambo eyonwabisayo njengokudanisa okanye ukuqubha, baya kukhuthazeka ngakumbi kwaye baqalise ukutshintsha inkqubo yabo yemithambo iveki yonke. Unokwenza ezi zinto nangona ufuna ulwazi olungakumbi okanye ukuzithemba ngokuzenza ngokuchanekileyo okanye ngexesha.

 

Faka uMqeqeshi okanye uMqeqeshi wezeMpilo

UGqr. Alex Jimenez, DC, unikezela: Kulapho unokufuna ukuzisa umqeqeshi wezempilo okanye umqeqeshi wobuqu, kunye nemiqobo yomzimba enokuthi inxibelelene nomntu ongakhange enze mthambo ixesha elide kwaye ucinga ukuba ubasusile ukuze akwazi ukuqalisa umthambo. Cwangcisa, mhlawumbi kukho iindlela onokuthi, "Kulungile mamela, ndifuna uhambe kwinqanaba eliphantsi ukuqala ngalo, kwaye uyazi, kwinyanga ezayo ndingathanda ukuba wakhe amanyathelo amabini angama-5,000 ngosuku. ” Oku kunokuba yinkqubo emiselwe iintsuku ezintathu ngeveki, iintsuku ezine ngeveki, okanye nantoni na ogqiba ngayo kunye nokwenza loo msebenzi kwisigulana. Leyo isenokuba yenye yeendlela zokusebenza kwizithintelo zomzimba okanye ezibonwayo ngokwasemzimbeni. Kwaye ke kusenokubakho abantu abanemiqobo yexesha lokwenyani. Ke iindlela ezimbini zokusingatha oku; kukwandisa iNEAT okanye iHIIT yokuzilolonga.

 

Le inokuba yimisebenzi elula esiyenzayo imini yonke, njengokuthatha izitebhisi, ukupaka izithuthi kude lee, ukuhamba ngexesha lesidlo sasemini, nokuba nedinga lokuhamba kunye neentlanganiso. Ngelixa ubukele umabonwakude ngokuhlwa, unokumpompa iintsimbi zasimahla kwigumbi lakho lokulala okanye kwigumbi lokuhlala. Okanye ukuba banomdla ngakumbi kwaye bavulekele ukuthatha uqeqesho lwe-HIIT, leyo inokuba yindlela yokufumana i-cardio kunye neempawu zoqeqesho lwamandla emzimbeni. Okulandelayo, sifuna ukuxoxa ngeemeko ezahlukeneyo esinokuba nazo malunga nezakhiwo zee-ofisi zethu ezixhasa umiliselo. Imeko eqhelekileyo kukuba ufuna umntu ozinikeleyo endlwini ukunceda abantu baphumeze ummiselo wokuziqhelanisa.

 

Sebenzisa iZibonelelo

UGqr. Alex Jimenez, DC, unikezela: Kulungile, ke ukuba ungumboneleli, umqeqeshi wezempilo, kunye nomqeqeshi wobuqu, sifuna ukuba uthathele ingqalelo ukusebenzisa izixhobo. Kuya kufuneka uqaphele imida yakho ngokwemiqathango yokungakwazi ukuba yinto yonke kuye wonke umntu kodwa usebenzisa izixhobo zakho ngokufanelekileyo. Kuba asikwazi ukuyila imida exineneyo kangangokuba awenzi uhlobo lweofisi oyifunayo, oko kuthetha leyo ebandakanya imigqaliselo yomthambo. Ke siza kuthetha malunga nomsebenzi we-ofisi kunye negridi yokuzivocavoca kunye nendlela esiza kusebenza ngayo noluntu lwasekhaya, abaqeqeshi bomntu, kunye neendawo zokuzivocavoca ukuze sibhekiselele. Kwaye sibaqeqeshe ukuba bajonge ummiselo wethu wokuzilolonga njengesikhokelo nangona singabambisani nabo ngokusemthethweni. Basebenzisa le miyalelo njengendlela yokunxibelelana ngeenjongo zethu. Nazi ezinye izixhobo esizisebenzisayo esiza kwabelana ngazo.

 

Kwaye ke, ngakumbi kumaxesha athile anje ngoku, sikwabhekiselele kwimithombo ye-intanethi. Ke lo myalelo wokuzilolonga weofisi wenziwa liqela lethu, kwaye sanikezela ngesi sixhobo kwizigulane zethu. Siyabakhuthaza ukuba bafumane umhlobo eofisini okanye ekhayeni labo kuba kuyonwabisa ngakumbi. Kukho idatha yokucebisa ukuba xa usenza umthambo kwifomathi yentlalo, Njengokuthatha inxaxheba kwimidlalo yeqela, kudala izibonelelo ezingaphezulu kunokwenza umdlalo womntu ngamnye okanye ukuba kwindawo yokuzivocavoca ngee-AirPods ezigxile kuwe kuphela. Ke kukho lo mbutho apho ukuba nentlalontle kwirejimeni yakho yokuzilolonga kwandisa izibonelelo. Cwangcisa izikhumbuzi kwifowuni yakho xa useofisini ukwenza le mizobo yemizuzu emihlanu.

 

Kwaye ke sikwanalo ikhonkco elikwi-intanethi apho abaqeqeshi bethu kunye nabaqeqeshi bezempilo babonisa iifomu ezifanelekileyo kunye nohlengahlengiso kolu qeqesho lweofisi. Kwaye ke, kunjalo, xa sele unike nasiphi na isibonelelo, nokuba lo ngumyalelo wokuzilolonga weofisi okanye naluphi na olunye uncedo, misela kunye nesigulana ukuba sifuna ukwenza ntoni malunga noku. Asifuni kunika lo myalelo kagqirha kwaye sithi siyathemba ukuba uyasebenza. Umbuzo ophambili ngowokuba uyafuna ukuba noxanduva lokuphendula? “Hee, ungabuya uzosibona emva kwenyanga, sibone ukuba uphi na?” Okanye, "Hee, ungacinga ngokuyisa kweli nqanaba lilandelayo emva kwenyanga ukuba uziva ulungile kwaye ubuye uzosibona kwiinyanga ezimbini?" Okanye, "Hee, xa sele ugqibile ngale nto, kutheni singathethi kwiinyanga ezimbini ukuba sijonge kwakhona i-lipids yakho kwaye wazi ukuba wenze iqhuma kwinombolo yakho ye-LDL ukuze sikwazi ukuthoba idosi ye-statin yakho okanye ufumane. uphume kwi-statin. "

 

Ngoko ke asikucebisi ukwenza umyalelo wokuziqhelanisa kunye nokuwushiya uvulekile ngokwemiqathango yokulandelela; yenze njengawo nawuphi na ummiselo; ukuba ubunokubeka umntu kwi-statin, uya kulandela kunye naye. Ke ngolo hlobo, uya kulandela umntu ommisele umyalelo wokuzilolonga. Kwakhona, iyasebenza ngokwenene. Inokwenziwa nokuba usebenza eofisini, kwiofisi yasekhaya, okanye awusebenzi eofisini kodwa usebenza endlwini. Ke ikwi-IFM toolkit yakho. Kwaye inoMvulo ukuya kuLwesihlanu, igridi yesibhozo ukuya kweyesihlanu yezinto ozenzayo evekini. Ke iyahlula imithambo kwaye iyenze, ukuze onke amaqela akho emisipha adityaniswe kusetyenziswa izinto onazo eofisini okanye kwikhaya eliqhelekileyo.

 

Ncebisana Nezigulana Zakho

UGqr. Alex Jimenez, DC, unikezela: Ke intle kubantu “Andazi ukuba mandenze ntoni”, kwaye sisiqalo esihle kubantu abahleliyo. Emva koko unokuqwalasela nayiphi na iteknoloji enomdla kuwe. Nazi ezinye ezicetyiswe ngumqeqeshi wethu wezempilo kunye nomqeqeshi wobuqu ngokusekelwe kwiinjongo zesigulana. Basenokuba bazama ukuqhuba i-5k, emva koko bafumane i-app enokuthi ibasebenzele apho. Okanye banokubandakanya i-yoga ukuze basebenze ekufikeleleni kwemizimba yabo yengqondo okanye ukuguquguquka. Unokwenza ukuba ube kuhlobo lokuzilolonga ukuba banomdla kwi-HIIT, yoga, okanye kwiPilates. Kwakhona, fumana itekhnoloji oyonwabelayo, kwaye uzijonge ngokwakho. Okanye unokwenza iphepha elincinci lokukopela elinokuthi linikezelwe okanye libekwe njenge template. Nantsi into ebalulekileyo esifuna uyithathele ingqalelo ukuba usafuna ukuyenza.

 

Kubizwa ngokuba ngabathunywa. Oku akunakwenziwa wedwa; lo ngumzamo weqela wokuvumela umntu ukuba abe neqela lokubaxhasa kwaye bancede ukuphucula impilo yabo kunye nohambo lwabo oluhle. Ngoku, oku kwenziwa kukhathalelo lwezempilo kuyo yonke indawo. Kubanyangi bokuphefumla, abantu abaninzi baya kwenza umsebenzi abawuthunyiweyo kumboneleli wezempilo. Ngoko ke lugqithiselo nje loxanduva lokusebenza kokhathalelo lwesigulane. Ngoku, khumbula ukuba isenziwa phantsi koxanduva lomboneleli. Kuya kufuneka uthathele ingqalelo ukuba amazwe ahlukeneyo kunye neekhontrakthi ze-inshurensi zinokuba nee-nuances ezincinci malunga nokuba zifuna ukuba wenze njani abathunywa. Sekunjalo, siyazi ukuba imikhwa itshintshile, yaye sifuna uncedo ukuze sihambisane nayo ukuze sihlangabezane nemfuneko.

 

Ke singasiphathisa njani isigulana? Besiya kuvavanywa ngokucokisekileyo, njengokuthatha ii-BMIS/BIAs zabo ngoMatshini we-Inbody, emva koko siye kuthotho lweemvavanyo zamayeza asebenzayo ukufumanisa ukuba yeyiphi imiba okanye iiprofayili zomngcipheko ezidlulanayo ezibachaphazelayo. Emva koko ugqirha kunye nababoneleli bezonyango abanxulumene nabo baya kuphuhlisa isicwangciso sonyango lomntu ngamnye kweso sigulana esibandakanya ukutya okunempilo kunye nenkqubo yokuzilolonga ukuze balandele.

 

isiphelo

UGqr. Alex Jimenez, DC, unikezela: Ukwenza olu tshintsho luncinci kunenzuzo kwixesha elide malunga nempilo yomntu kunye nohambo olusempilweni. Kusenokuthabatha ixesha ukuqhelana nenkqubo yesiqhelo, yaye maxa wambi isenokudimaza. Nangona kunjalo, ukufumana into esebenzayo nengasebenziyo nesigulana kunye nokwenza olu tshintsho kunokukhokelela kwisisombululo esingcono esiluncedo kumntu.

 

isikhanyeli