Ingqungquthela evela kwi- "The Entrepreneur Diet"
Kwincwadi yakhe entsha, I-Entrepreneur Diet: Isicwangciso se-On-the-Go sokuPhepha, ukuLuthwa kwesisindo, nokuPhila okunempilo , umbhali uTom Weede unikeza iziqulatho ezisibhozo ezilula ongayenza ukuze wakhe amandla, ithoni, kunye nokuguquguquka ngaphandle kokushiya iofisi yakho, kwaye kungakhathaliseki ukuba unjani imeko .
Qalisa ngokuQala
Kwinqanaba elisisisiseko, umzimba awuyikho ngaphezu kwemizimba yakho, amathambo kunye nentliziyo esebenzayo njengoko beyilwe kakuhle ukwenza - ukuhamba. Kwaye kunye neshedyuli esipheleleyo, unokwenza umsebenzi wokuzilolonga ebomini bakho malunga nokuba kuphi na kunye nezixhobo ezincinci.
Ukuba useseofisini, thabatha umzuzu o-15 ukusa kwintlanganiso okanye kusasa ngemva ukugqiba le seseshoni - kwaye uya kuba nomsebenzi wakho wokuqala phantsi kwebhanti yakho ngaphambi kokuba uhambe ekhaya. Ukuba uhlala ekhaya, thabatha imizuzu engama-15 ngaphambi kokutya kwemini okanye isidlo sakusihlwa ukuze unqamle isimiso. Ukunyakaza kungabonakali - ungacinga bona "njengamaqhinga".
Eli nyathelo lokuqala liya kusebenza njengentsimbi yokuguqulwa komzimba kunye nokutshintsha kwezinto zokutya ebomini bakho. Kwaye xa ufunda ezi ntshukumo, utshintsho lomkhwa olunzima luya kuba lula. Kodwa nangona xa uphumelele ngakumbi, okanye ukuba ulungile ngoku, le mizimba elula inikeza ukuphumula okuqabulayo emini.
Bangakwazi nokusebenza ngokukhawuleza kwezi zihlandlo ezingenakuphengulwa xa ishedyuli yakho inzima kakhulu ekusebenzeni ixesha elide.
Sekunjalo, ukuba ungenzi nto nale ncwadi ngaphandle kokuba uthathe izi zifundo kunye nesicwangciso senkqubo yesenzo, uya kwenza into enamandla ngomzimba wakho nangengqondo yakho.
Inqaku kwisigama-magama: "Ukuphindaphinda" okanye "ukuphendula" yinto enye epheleleyo yokuhamba komzimba.
"Isethi" inanikezelo eliphindwe lenziwe ngokulandelelana. Qala ngokwenza isetyenzana esisodwa kwisenzo ngasinye - ukuba uziva ulungile, unokongeza isethi yesibini. Yenza ezimbini iiseshini kule veki.
Amandla Okuzivocavoca
USihlalo woLungiso lweNkundla
Imisipha iqiniswe: i- quadriceps (amathanga)
Cinezela i-tailbone yakho ngokusesikweni emva kwesihlalo . Ukuba usihlalo ulungelelaniswa, hambisa ukuphakama ukuze amathanga akho ahambelane nomhlaba. Ukuqonda ngokucacileyo iingcambu zokubamba iingalo okanye iimida zomgca wokuhlala. Ukugcina umqolo wakho uphendule ngqo kwaye ukhangela phambili phambili, wandisa kancane umlenze wakho wokunene unyawo lwakho luguquguqule kwi-shin yakho. Kuphezulu kwentshukumo, umlenze wakho kufuneka ulungiswe ngokugcwele, kodwa ungagxininisi ukuguqa emadolweni. Buyela ngokukhawuleza kwindawo yokuqala. Yenza ukuphindaphinda kwe-10, kwaye phinda ngomlenze wakho wesobunxele (oku kusekwe enye).
I-Isometric Hand Press
Imisipha iqinisa: i- Biceps, i-triceps, isifuba
Ukuhlala ngokuqondile esihlalweni sakho, qamba izandla zakho phambi kwesifuba sakho uze ucinezele ndawonye. Qinisekisa ukuba uyaqhubeka ukuphefumula kulo lonke uvavanyo. Bamba imizuzwana engu-10 uze ukhulule imizuzwana engama-10, uphinde uphinde uphindwe kane.
I-Wall Push-Off
Imisipha iqiniswe: I- Chest, triceps, amahlombe
Yima malunga neenyawo ezintathu ukusuka eludongeni, kwaye ubeke izandla zakho zihluthele eludongeni, malunga nobubanzi bendawo.
Kanciphisa umzimba wakho elunxwemeni ngokuzichukumisa izibonda zakho. Xa izibhambathiso zakho zihambelaniswe nesihlunu sakho, phakamisa phezulu. Ngaba ukuphindaphinda oku 10. Yenza lo msebenzi ube ngumngeni omkhulu ngokusebenzisa idesksi : Hlala ezinyaweni ezininzi uze ubeke izandla zakho ekupheleni kwedeski, ububanzi begxalaba ngaphandle. Emva koko phinda ukuphakanyiswa nokunciphisa umzimba wakho ngokuzichukumisa izibonda zakho.
Press Press
Iimpawu zomeleleyo: Amagxa
Ukuhlala ngokuzimeleyo esihlalweni sakho, shintshisa izibhambathiso zakho ukuze isandla sakho sobunxele siphambi kwehlombe lakho lesobunxele, kwaye isandla sakho sokunene singaphambi kwehlombe lakho lasekunene. Izibhambathiso zakho kufuneka zitshathwe kancane kumacala, ngaphantsi kwezantsi. Khangela ngokukhawuleza izibonda zakho ngeentende ezibheke phambili. Emva koko, gcwalisa ngokupheleleyo izibonda zakho ngaphandle kokuzikhiphela ngaphandle, ngezandla zakho zihambela kwiziko phezu kwentloko yakho.
Buyela ngokukhawuleza kwindawo yokuqala. Gcwalisa i-10. Ukuze wenze nzima ukusebenza, sebenzisa incwadi ukuze ucinezele ngaphezulu.
Ukudweba-KwiManeuver
Iimpawu zomeleleyo: I- middle-section
Hlala uqonde kwicala lesitulo sakho, ubambe ingalo yokuphumla okanye imida yepedi. Unokuma kunye nezandla zakho ezinqeni zakho, iinyawo ezibubanzi begxa. Emva koko, sondeza isisu sakho kwaye ngokusemandleni akho - cinga ngokukrazula isisu sakho esiswini kumqolo wakho. Gcina eso sikhundla malunga nesihlanu ukuya kweyishumi, uze ukhulule. Ukuphindaphinda ama-5 ukuya kwe-8.
UkuXhobisa
Bend Side
Imisipha isolula: Emuva nangamahlangothi
Hlala emngceleni wesihlalo sakho kunye nomva wakho ngqo, kwaye unganise iminwe yakho ngeentendelezo zakho ezijongene nawe. Finyelela iingalo zakho ngqo phezu kwentloko yakho, uze uxhomeke ngakwesobunxele ukusuka kwinqeni uze ubambe. I-Nex, uxhomekeke ekunene kwaye ubambe.
Umnqamlezo
Imisipha isolwe: Ephezulu
Hlala uqonde kwaye ubeke ingalo yakho yangesandla emzimbeni wakho ophezulu malunga namaqondo emigxeni. Umqolo wakho kufuneka uguquguquke. Ngesandla sakho sobunxele, qamba phantsi kwesandla sakho sokunene ngaphaya kwesigcawu. Bamba ngobumnene ingalo yakho yangasese kwisifuba sakho, ngakwesobunxele, kwaye ubambe. Musa ukugxotha amahlombe akho - zigcine zikhululekile. Phinda ngengalo yakho yekhohlo ngaphantsi komzimba wakho ophezulu.
Neck Stretch
Imisipha esolule: I- neck
Hlala okanye umele ngentloko yakho ngqo. Khangela ngokukhawuleza ikhanda lakho ngakwesokudla ukuya kwintleko kwaye ubambe, uze ujike ngokukhawuleza ukuya kwesobunxele uze ubambe. Emva koko, vumela intloko yakho iwa ngobumnene kwisifuba sakho kwaye ubambe. Gwema ukuguqula intloko yakho ngasemva - ibinzima malunga neepounds ezili-10, ngoko oku kunokubeka uxinzelelo olunzulu kumgca wakho ophezulu.