Kana uri kutsvaga nzira yekufananidza utano muhupenyu hwako hwakabatikana, edza izvo zvandinodanidza chirongwa che10-10-10: Kutatura kwemaminitsi gumi kunoputika nezuva. Kanganwa kuchinja kuva zvipfeko zvekushanda, kuedza kusvika kumitambo yekurovedza kweawa (pamwe nekufamba nguva), uye kuwedzera shure. Pane kudaro, tsvaga maminitsi gumi chete apo iwe unogona kufambisa mune rimwe basa. Zvinonyatsoita mutsauko.
Shandisai maminitsi gumi matatu katatu uye iwe uchawana maminitsi makumi matatu ekurovedza zuva-zvakakwana kuti uwane humwe hutano hunobatsira hunopesana nekutora nguva yako. Kana iwe uchida kushaya uremu, zvimwe uchada kukanganisa kushanda uye / kana urefu hwekushanda kwako, uye iwe uchazonyatsofanira kutarisa kudya kwako zvakare.
Kana waita chirongwa chako che10-10-10 chichishanda zvakajeka, unogona kuwedzera kuwedzera maminetsi mashanu kana gumi kune imwe kana kupfuura yezvikamu zvekuvhima. Iwe usati wazviziva, iwe unogona kunge uchishanda kweawa imwe pazuva pasina zvakawanda kuvhiringidzwa purogiramu yako.
10-Minute Kuedza Kudzidzira Pamba Mune Mambakwedza
Tora maminitsi gumi ekutanga chunk (ona mazano ari pasi apa kuitira zvinogona kuitwa) pakarepo paunomuka mangwanani. Kana vose veimba yako vachirara, vakakura. Kana vana vane ruzivo, vakaroorana, kana mhuka dzemhuka dzikazuka, vanogona kumirira maminitsi gumi chero chipi zvacho chavari kunyatsoda kubatsirwa kwako.
Vangatoziva kuti vanogona kuwana magirazi avo kana kutsanura zviyo zvavo pachavo! Uye zvechokwadi, vana nembwa vangatombobatanidza yako mini miniwork session.
Tora 10-Minute Practice Practice Break Mid-Day
Kana iwe uri pamba masikati, uronga kune imwe maminitsi gumi ekudzidzisa masikati panguva yemasikati, uchiti apo vana vako vari kurara kana kuti vane nguva yakanyarara (kana, apo iwe wose uri panhandare yekutamba !).
Kana ukashanda kunze kweimba yako, vurave maminitsi gumi kubva paawa yako yemangwanani kuti ufambe nokukurumidza kana rimwe basa. Itai zvimwe zvokudya zvinonaka zvakadyiwa kuti mudye pamahofisi enyu mushure mokunge mushure mokunge mushure mokuvhiya kana zvichidiwa, uye musakanganwa kunwa mvura yakawanda.
10-Minute Kuedza Kudzidzira Pamba MuHusi
Bata chidzidzo chekupedzisira chekudzidzira kwemasikati dzimwe nguva manheru: Zvinogona kuva nguva yekudya kwako muchoto, mushure mekudya mhuri, kana kunyange kamwe vana vari pamubhedha. Ndinoziva kuti une zvakawanda zvauri kuitika, nebasa rekuchikoro, mabasa epamba, uye mabasa ose ekutungamirira anovabereki-kusataura kuti unoda kurara. Asi yeuka, iwe unongoda maminetsi gumi, uye iwe unogona kunge wakatoitawo maitiro akawanda.
10 Mifungiro ye 10-Minute Practice
- Kuramba kudzidziswa nemaoko maoko, mabhanhire kana mabhute, kettlebells, kana kuti muviri wako uremu (zvinokonzera, kushanduka-ups, nezvimwewo)
- Kutamba, yoga, kana Pilates
- Kurumisa pane mini-trampoline kana kudzoka
- Kumhanyira kana kufamba (panzvimbo, pane imwe nzvimbo , pedo nebhokisi, kushanda kana kuchikoro uye kumashure)
- Kuramba tambo kana Hula hooping
- Kutamba
- Wii Fit (simba training kana cardio)
- Elliptical mudzidzisi kana bhasikoro; kana kutora bhasikoro rako chaiyo kunze kwekukurumidza kupera
- Kukwira masitepisi
- Kushambadza mavhidhiyo kana mapurogiramu (akawanda akagadzirirwa zvakanakira kushanda kwenguva pfupi; uye ona kana wako muterevhizheni weTable TV anopa mavhidhiyo emitambo pazvinoda)