Uke wacabanga ngokushintsha kakhulu imikhuba yakho futhi uziguqule ezinsukwini ezingama-75 nje? Abantu abaningi basanda kuthatha abadumile Inselelo Enzima engama-75, uhlelo oluhlanganisa isiyalo, ukudla okufunayo, kanye nezinqubo zomzimba nezobuhlakani ukuze kufezwe izinguquko eziphawulekayo. Iqiniso liwukuthi, akuyona inselele kuwo wonke umuntu, kodwa yingakho idala isithakazelo esikhulu: imithetho yayo ecacile, imiphumela yayo ezinkundleni zokuxhumana, kanye nalokho kuthinta ukuzigqaja komuntu siqu kukwenze kwaba umkhuba. Yingakho sikulethela a Umhlahlandlela ophelele wokudla nokuthi ungabhekana kanjani nawo ngesikhathi senselelo, ukuze kungakubambezeli futhi ukwazi ukuhlela kahle.
Nakuba ukudla nokudla kuyizici ezibalulekile ze-75 Hard, uhlelo lungaphezu kwalokho: luhlanganisa Imithetho eqinile yokuqeqeshwa, i-hydration, ukufunda nsuku zonke, nokuzibhekaSikumema ukuthi uthole ngokuningiliziwe ukuthi inselele ihlanganisani, imithetho yayo, indlela yokuhlela ukudla kwakho, kanye nalokho ochwepheshe abakushoyo ngezingozi zako, izincomo, nezinye izindlela. Lapha uzothola lonke ulwazi oludingayo ukuze unqume ukuthi le nselele ingeyakho yini nokuthi ungayibhekana kanjani nayo ngokulungiselela okungcono kakhulu.
Ithini I-75 Hard Challenge?
El Inselelo Enzima engama-75 Kuwuhlelo lokuqinisa umzimba nengqondo oluklanyelwe ukuqedwa phakathi nenkathi yezinsuku ezingama-75 ezilandelanayo. Ukuduma kwayo kukhule ngokuyinhloko ngenxa yemithombo yezokuxhumana, lapho izinkulungwane zabantu zabelana ngolwazi nemiphumela yazo. Inselele idalwe ngu-Andy Frisella futhi ufuna ukukhiqiza izinguquko ezinkulu ekuziphatheni, emzimbeni nasengqondweni esikhathini esingaphezudlwana nje kwezinyanga ezimbili.
Kunokuba ibe yinselelo eyisisekelo, iphakamisa imithetho okungaxoxiswana nayo okufanele ilandelwe ngokuqinile nsuku zonke. Ukwehluleka noma nini, ngisho nokukodwa, kusho ukuqala inselelo futhi kusukela osukwini lokuqala.Lokhu kukhuthaza ukubekezela, ukuzithiba, nokungaguquguquki, izinsika ezibalulekile zenguquko esiyifunayo.
Imithetho eyisi-6 ebalulekile ye-75 Hard Challenge
Ukuqedela i-75 Hard Challenge, kunemithetho eyisithupha okufanele ilandelwe kuze kube sekupheleni. Zonke zihloselwe ukuqinisa umzimba nengqondo futhi zidinga ukuzinikela okuphezulu. Zimi kanje:
- Landela ukudla okuqinileKhetha uhlelo lokudla okunempilo futhi unamathele kulo ngaphandle kokukhetha. Ayikho imenyu elingana nosayizi owodwa; kufanele ukhethe leyo evumelana kangcono nezidingo zakho kanye nemigomo yakho.
- Ungabudli utshwala noma udle ukudla okukhwabanisayo.: Phakathi nenselelo yezinsuku ezingu-75, ukudla kokukopela kanye nokuphuzwa kotshwala akuvunyelwe, okusho ukuthi kufanele unamathele ngokugcwele ekudleni kwakho.
- Phuza okungenani amalitha amabili amanzi ngosukuI-hydration ibalulekile. Nakuba lokhu kuyindinganiso, umuntu ngamunye kufanele ahlole izidingo zakhe, ikakhulukazi uma ezivocavoca umzimba.
- Qedela ukujima okubili kwansuku zonke kwemizuzu engama-45 lilinye: Akwanele ukuhamba nje; udinga ukuqeda izikhathi zokuzivocavoca ezimbili ngosuku, eyodwa yazo okumele ibe ngaphandle, kungakhathaliseki ukuthi isimo sezulu sinjani.
- Thatha isithombe senqubekelaphambili yansuku zonke: Ukuze ubone ngeso lengqondo ukuziphendukela kwemvelo komzimba, kuyisibopho ukurekhoda ushintsho ngesithombe sansuku zonke.
- Funda amakhasi ayi-10 encwadi yokuzithuthukisa nsuku zonkeInselele iphinde igxile emqondweni, yingakho kufanele unike isikhathi sokufunda lezi zinhlobo zezincwadi, ungalokothi ukhohlwe izinganekwane.
La ukungaguquguquki kwansuku zonke futhi i ukulawula ngokuphelele imikhuba, kokubili ukuqeqeshwa nokudla kanye nokukhula komuntu siqu ziwukhiye wenselelo. Azikho izinsuku zokuphumula noma okuhlukile, okwenza kube inselele yangempela engokwengqondo ukulondoloza isiyalo kuzo zonke izici.
Ukubaluleka kokudla ku-75 Hard Challenge
Insika yokuqala yenselelo ukudla, nakuba kuvame ukudideka okuthile. Imithetho ye-75 Hard Challenge ayiphoqeleli ukudla okukodwa kwawo wonke umuntu, kodwa kunalokho Umuntu ngamunye kufanele akhethe uhlelo lokudla okunempilo oluhambisana nezinhloso zakhe. (ukulahlekelwa isisindo, ukuzuza kwemisipha, ukugcinwa, njll.). Kodwa-ke, lolu hlelo kufanele lugcinwe ngaphandle kokukhetha noma ukukopela kuso sonke isikhathi.
Abanye ababambiqhaza bayakhetha ukudla okune-carb ephansi, abanye bayathanda imifino, i-ketogenic, noma nje ukudla okunempilo nokulinganiselayoOkubalulekile ukuthi ukukhetha kungokoqobo futhi kuyasimeme, futhi kufanelana nezidingo zamandla kanye ne-macronutrient ngayinye. Uma unokungabaza, kungcono ukuxhumana nochwepheshe wezokudla. ukukuqondisa.
Ukweqa ukudla noma ukudla okukhohlisayo yizizathu zokuthi uqale kabushaOchwepheshe abaningi baxwayisa ngokuthi ukukuqeda ngokuphelele ukudla okumnandi noma ukudla okuthile okunamademoni kungase kubangele ukukhungatheka noma kubangele ukuphazamiseka kwemikhuba yokudla kulabo abasengozini. Kubalulekile ukuthi ukudla okukhethiwe kungafaki imikhawulo eyeqisayo noma engafanele.
Ngakho-ke, uma unquma ukujoyina inselele, zama ukusungula uhlelo olusekelwe kulo iqiniso, ukuguquguquka kanye nempiloGwema ukweqisa, ikakhulukazi uma isiyalo ngokudla kungesona isudi yakho eqinile, futhi ufune izeluleko zochwepheshe uma kudingeka.
I-hydration yansuku zonke: umthetho wamanzi
Esinye isiqondiso esibalulekile yi- ukuphuza okungenani amalitha angu-3,5 amanzi ngosukuUmgomo uwukukhuthaza ukugeleza kwamanzi okuhle, kodwa kubalulekile ukukhumbula ukuthi akuwona wonke umzimba womuntu odinga inani elifanayo loketshezi. Uma uzivocavoca kakhulu noma kushisa, ungase udinge okwengeziwe, kodwa uma ungasebenzi, ungakuphoqi ukudla kwakho.
Amanzi asiza ukugcina amandla, akhuthaze ukululama kwemisipha futhi aqede ubuthi., kodwa ukusetshenziswa ngokweqile kungase kungabi namphumela. Lalela umzimba wakho futhi ulungise lokho okudingayo ngempela.
Ukuzivocavoca umzimba kanye nokubaluleka kokuphumula
Isici esingokomzimba senselelo, ngokungangabazeki, singenye yezinto ezinzima kakhulu. Kuyafuna qedela ukujima okubili kwemizuzu engama-45 ngosuku, omunye wabo engaphandle ngempoqo, kungakhathaliseki ukuthi isimo sezulu sinjani. Lapha, yebo, azikho izinsuku zokuphumula ezivunyelwe phakathi nezinsuku ezingama-75 inselele eqhubeka ngayo.
Ochwepheshe abehlukene baxwayisa ngobungozi a ukugcwala kwemisipha nengqondo uma izikhathi zingahlelwanga kahle noma imihlahlandlela eyisisekelo yokutakula yeqiwa. Ukuphumula kubalulekile ukuvimbela ukulimala nokukhuthaza ukukhula kwemisipha, futhi ochwepheshe abaningi bayavuma lokho Ukuqeqesha nsuku zonke ngaphandle kwekhefu kungaholela ekukhathaleni, ezinkingeni ezihlangene, noma ngisho nokuyeka ngenxa yokukhathala..
Nakuba inselele ingakuvumeli izinsuku zokuphumula, isu elihle ukushintshanisa imisebenzi yamandla ahlukene (amandla, i-cardio, i-yoga, ukuhamba) ukunciphisa umthelela futhi unikeze umzimba ukuphumulaNoma kunjalo, umuntu ngamunye kufanele azivumelanise namakhono akhe futhi, uma ebona izimpawu zokuziqeqesha ngokweqile, ahlole ukuthi sekuyisikhathi sokuyeka yini.
Isithombe sansuku zonke: ithuluzi lokugqugquzela nenqubekelaphambili
Elinye lamaphuzu okuqala kakhulu we- Inselelo Enzima engama-75 yiyona isibopho sokuthatha isithombe senqubekelaphambili yansuku zonkeLesi senzo esincane sivumela ube nerekhodi elibonakalayo langempela lezinguquko zomzimba (okuvame ukuba nzima ukukubona ekuphileni kwansuku zonke); Ngaphezu kwalokho, ikhuthaza futhi igcine ukugxila emgomweni, ukusiza ekuboneni ngeso lengqondo ukuthi ingakanani intuthuko engafinyelelwa ngokungaguquguquki.
Kunconywa gcina izithombe kufolda ethile futhi uphathe nencwajana yokubhala ukuze urekhode imizwa, ubunzima, noma izinguquko. Lokhu kusiza ukudala ijenali ebonakalayo nebhaliwe yenqubekelaphambili nezisusa.
Ukufunda nsuku zonke: qeqesha ingqondo yakho futhi
Ukukhula komuntu siqu kuyingxenye ebalulekile ye-75 Hard. Ngakho-ke, kuyadingeka funda amakhasi ayi-10 encwadi yokuzithuthukisa nsuku zonke, inqobo nje uma kungeyona inganekwane. Inhloso ithi yondla ingqondo futhi uthole amathuluzi amasha okubhekana nezinselele.
Kubalulekile ukukhetha ukufundwa okwengeza inani, okugqugquzelayo, noma ukusiza ekuzihloleni. Izincwadi zokuzisiza, ama-biographies akhuthazayo, noma ama-eseyi ngemikhuba emihle nemiqondo yizinketho ezinhle kakhulu zokuthobela umthetho futhi uthole ukufunda okusebenzayo.
Amathuluzi Okuqapha: Izifanekiso Nezinsiza
Inselele yalolu bukhulu ingaba nzima ukuyiphatha ngaphandle kwesistimu yokulandelela enhle. Ngenhlanhla, kukhona izinsiza ezifana izinhla zokuhlola, idayari yenqubekelaphambili, izifanekiso ze-PDF noma izinhlelo zokusebenza zedijithali lokho kwenza kube lula ukugcina ukulawula.
Izinketho eziphezulu zihlanganisa izigaba zokumaka umsebenzi ngamunye (ukudla, amanzi, ukujima, ukufunda, izithombe), kanye nezikhala zamanothi nokubuka inqubekelaphambili yamasonto onke. Ezinye izinkundla ziyakuvumela Vumelanisa imikhuba, setha izikhumbuzi, futhi wenze ngendlela oyifisayo imizila ukwenza lula ukungaguquguquki.
Izixazululo zedijithali ezifana ne-ClickUp noma izinhlelo zokusebenza ezikhethekile zinikeza ithuba loku hlanganisa ukuhlela, amarekhodi kanye nezikhumbuzo, ukwenza ukulandelela kube lula nokusiza ukugcina ugqozi ngaphandle kokukhungatheka.
Izinzuzo zokuhlela inselele ngezifanekiso
Ukuba nesistimu yokulawula eqinile kusiza ukuvimbela ukukhohlwa imisebenzi noma ukwenza amaphutha angadinga ukuqaliswa kabusha. Inhlangano iyakhiqiza ukulawula okukhulu kanye nogqozi ngokubona inqubekelaphambili yansuku zonke nokwenza kube lula ukulandelela isici ngasinye.
Phakathi kwezinzuzo eziyinhloko kukhona:
- Umuzwa omkhulu wokulawula kanye nogqozi ukubona inqubekelaphambili nsuku zonke.
- Ukunciphisa amaphutha okulandelela njengokukhohlwa isithombe noma ukweqa ukujima.
- Yenza kube lula ukuzindla kanye nokuzazi ngamanothi emizwa nobunzima.
- Ukulinganisa ukuziphendukela kwemvelo ngedatha yomgomo ukulungisa uma kunesidingo.
Umuntu ngamunye angakhetha ifomethi emfanele kangcono: kusukela kuma-PDF aphrintekayo kuya kuzinhlelo zokusebenza zedijithali noma idayari yephepha elula. Okubalulekile ukuthi kusiza a ukuqina okuqhubekayo.
Ubunzima namathiphu okubhekana ne-75 Hard Challenge
El Inselelo Enzima engama-75 Kudinga isiyalo esijulile. Ukuhlelwa kwezinto, imizwa, nokusebenzelana komphakathi kungenza kube nzima ukugcwaliseka kwakho, njengoba kudinga ukungaguquguquki okungaguquki izinsuku ezingama-75, ukubhekana nezinsuku ezinzima nezilingo ezingapheli.
Ukwesaba ukuqala kabusha ngenxa yanoma yikuphi ukwehluleka Kungadala ukukhathazeka nokukhungatheka, kubangele abantu abaningi bayeke ngenxa yamaphutha amancane. Ngakho-ke, ukuba namasu anjengokuhlela kusengaphambili, ukulungiselela ukudla, izikhumbuzo, nokuvumelana nezimo ezicini ezithile kungenza umehluko ekuqhubekeni.
- hlela kusengaphambili ukudla kwakho nokusebenza ngezinsuku ezimatasa.
- Lungiselela uhlu lwakho lokuthenga kanye nemenyu yamasonto onke ekuqaleni.
- Sebenzisa izikhumbuzi kufoni yakho noma izinhlelo zokusebenza ukuze ungakhohlwa imisebenzi.
- thembeka kuwe ngokwakho futhi ulungise ukuqina uma uzizwa ugcwele kakhulu.
- Yamukela ukuthi ezinye izinsuku kuzoba nzima futhi ugxile ekuzibophezeleni kokugcina.
Ingabe i-75 Hard Challenge iphephile? Imibono yongoti
El Inselelo Enzima engama-75 inokusekela nokugxekwa. Nakuba imiphumela eminingi yenani nokuthuthukiswa komuntu siqu, ochwepheshe abambalwa bayaxwayisa ngakho izingozi ezingaba khona:
La ukungabi nezinsuku zokuphumula Kungaholela ekukhathaleni okungapheli, ukuziqeqesha ngokweqile, ukulimala, ngisho nokulahlekelwa umdlandla. Ngaphezu kwalokho, imikhawulo eqinile yezokudla, ikakhulukazi ukwenqatshelwa kokudla okukopela, ingakhuthaza ubudlelwano obungenampilo nokudla kanye nezinkinga zokudla uma kungalawulwa ngokucophelela.
Ochwepheshe batusa lokho imikhuba enempilo yenziwa ngokuqhubekayo futhi uzivumelanise nomuntu ngamunye. Kubalulekile ukulalela izimpawu zomzimba wakho futhi uxhumane nochwepheshe uma kuphakama imibuzo noma uma unomlando wezinkinga.
Ezinye izindlela nokuvumelana nenselelo
Inselele yangempela ayikuvumeli okuhlukile, kodwa Umuntu ngamunye angashintsha imithetho ngokwesimo sakheIsibonelo, uma ungakwazi ukulingana nokusebenza okubili ngosuku oluthile, ungakhetha inguqulo evumelana nezimo kakhudlwana evumela ukudla okukhohlisayo okulawulwayo, izinsuku zokuphumula ezisebenzayo, noma ukulungisa inani lamanzi noma ukushuba kokujima kwakho.
Ukhiye ungaphakathi gcina ukuvumelana okuphelele nokubeka impilo kuqala. Ukuzivumelanisa nezimo kudinga ukulinganisa isiyalo nokusimama, ukugwema ukubeka engcupheni inhlalakahle yomzimba noma yengqondo.
Ingabe i-75 Hard Challenge ingakufanele ukuzama?
Le nselelo ingaba yinto eguqulayo uma yenziwa nayo ukulungiselela, ikhanda kanye nokuvumelana nezimoIzinzuzo azibonakali nje kuphela ekushintsheni ngokomzimba, kodwa nasekuboneni komuntu siqu, ukuhlanganiswa kwemikhuba, kanye nokuqiniswa kwengqondo.
Kubalulekile ukucabangela ukuthi ingabe inselele ihambisana nezimo namandla akho, noma kungaba ngcono yini ukuqala ngenguqulo eqhubekayo, elungiselelwe. Isinqumo kufanele sigxile beka kuqala impilo nenhlalakahle yakho.
Khumbula ukuthi, kungakhathaliseki ukuthi iyiphi indlela, into ebalulekile ukwakha imikhuba esimeme futhi ugcine isimo sengqondo esihle. Ukungaguquguquki, ukubekezela, nokulalela okusebenzayo kuzoba ozakwethu abangcono kakhulu kulolu hlelo lokusebenza.