Ngaba ukhe wacinga ngokutshintsha imikhwa yakho kwaye uziguqule ngeentsuku nje ezingama-75? Abantu abaninzi kutshanje bathathe idumela Ingxaki engama-75, inkqubo edibanisa uqeqesho, ukutya okufunayo, kunye neendlela zomzimba kunye nengqondo ukuze kufikelelwe utshintsho oluphawulekayo. Inyani yile, ayingomceli mngeni kuye wonke umntu, kodwa yiyo kanye loo nto ivelisa umdla ongaka: imithetho yayo ecacileyo, iziphumo zayo kumajelo eendaba ezentlalo, kunye noko kuchukunyiswa kwebhongo lobuqu kuye kwawenza umkhwa. Yiyo loo nto sikuzisa a Isikhokelo esipheleleyo sokutya kunye nendlela yokujongana nayo ngexesha lomngeni, ukuze ungakubambisi uze ukwazi ukulungelelanisa ngobulumko.
Nangona ukutya kunye nesondlo zizinto ezisisiseko ze-75 Hard, inkqubo ingaphezulu kunoko: ibandakanya Imithetho engqongqo yoqeqesho, i-hydration, ukufunda yonke imihla, kunye nokuzijongaSiyakumema ukuba ufumanise ngokweenkcukacha ukuba umceli mngeni ubandakanya ntoni, imithetho yawo, indlela yokucwangcisa ukutya kwakho, kwaye iingcali zithini malunga nemingcipheko yayo, iingcebiso kunye nezinye iindlela. Apha uya kufumana lonke ulwazi oludingayo ukuze wenze isigqibo sokuba lo mngeni ngowakho na kwaye ungawujonga njani ngowona malungiselelo angcono.
Yintoni i-75 Hard Challenge?
El Ingxaki engama-75 Yinkqubo yokulungisa umzimba nengqondo eyilelwe ukuba igqitywe kwisithuba seentsuku ezingama-75 ezilandelelanayo. Ukuthandwa kwayo kuye kwanda ngokuyinhloko ngenxa yeendaba zoluntu, apho amawaka abantu abelana ngamava abo kunye neziphumo. Umceli mngeni wenziwa nguAndy Frisella kwaye ufuna velisa utshintsho olukhulu kwimiba yokuziphatha, kumzimba nakwingqondo kwisithuba nje seenyanga ezimbini.
Kunokuba ibe lucelomngeni olusisiseko, iphakamisa imithetho ekungaxoxisiyo kuyo ekufuneka ithotyelwe ngokungqongqo yonke imihla. Ukungaphumeleli nangaliphi na ixesha, nokuba linye, kuthetha ukuqala umngeni kwakhona ukususela kusuku lokuqala.Oku kukhuthaza ukuzingisa, ukuzeyisa, kunye nokungaguquguquki, iintsika eziphambili zenguqu esiyifunayo.
Imithetho emi-6 ebalulekileyo ye-75 Hard Challenge
Ukugqiba i-75 Hard Challenge, kukho imigaqo emithandathu ekufuneka ilandelwe kwileta. Zonke zijolise ekomelezeni umzimba nengqondo kwaye zifuna izinga eliphezulu lokuzibophelela. Zimi ngolu hlobo lulandelayo:
- Landela ukutya okungqongqoKhetha isicwangciso sesondlo kwaye unamathele kuso ngaphandle kokukhetha. Akukho menu ilingana-zonke; kufuneka ukhethe eyona ifanele iimfuno zakho kunye neenjongo zakho.
- Musa ukusela utywala okanye ukutya okuqhathayo.: Ngexesha lomceli mngeni weentsuku ezingama-75, ukutya okukopela kunye nokusela utywala akuvumelekanga, okuthetha ukuba kufuneka ubambelele ngokupheleleyo kukutya kwakho.
- Sela ubuncinane iilitha ezi-3,5 zamanzi ngosukuUkufakwa kwamanzi kubalulekile. Ngelixa lo ingumgangatho, umntu ngamnye kufuneka ahlole iimfuno zakhe, ngakumbi ukuba bazibandakanya kumsebenzi onzima womzimba.
- Gqibezela imithambo emibini yemihla ngemihla yemizuzu engama-45 inye: Akwanelanga ukuhambahamba nje; kufuneka ugqibezele iiseshini zokuzilolonga ezimbini ngosuku, enye yazo kufuneka ibe ngaphandle, kungakhathaliseki ukuba imozulu injani na.
- Thatha ifoto yenkqubela yemihla ngemihla: Ukuze ube nombono wendaleko yomzimba, kunyanzelekile ukuba urekhode utshintsho ngomfanekiso wemihla ngemihla.
- Funda amaphepha ali-10 encwadi yophuhliso lomntu yonke imihlaUmceli mngeni ukwagxile engqondweni, yiyo loo nto kufuneka uzinike ixesha lokufunda ezi ntlobo zeencwadi, ungaze ube yintsomi.
La ukuhambelana kwemihla ngemihla kunye ulawulo olupheleleyo kwimikhwa, zombini uqeqesho kunye nesondlo kunye nokukhula komntu zizitshixo kumngeni. Akukho ntsuku zokuphumla okanye ngaphandle, okwenza kube lucelomngeni lokwenene engqondweni ukugcina uqeqesho kuzo zonke iinkalo.
Ukubaluleka kokutya kwi-75 Hard Challenge
Intsika yokuqala yomngeni kukutya, nangona kusoloko kukho ukubhideka okuthile. Imithetho ye-75 yoMngeni onzima ayinyanzeli ukutya okukodwa kumntu wonke, kodwa kunoko Umntu ngamnye kufuneka akhethe isicwangciso sesondlo esihambelana neenjongo zakhe. (ukulahlekelwa kwesisindo, ukuzuza kwemisipha, ukugcinwa, njl.). Nangona kunjalo, esi sicwangciso kufuneka sigcinwe ngaphandle kokukhetha okanye ukukopela kulo lonke ixesha.
Abanye abathathi-nxaxheba bakhetha ukwenza njalo ukutya okune-carb ephantsi, abanye bakhetha imifuno, i-ketogenic, okanye ukutya okulula okunempilo kunye nokulinganiselaInto ebalulekileyo kukuba ukhetho luyinyani kwaye luzinzile, kwaye luhambelana neemfuno zamandla kunye ne-macronutrient. Ukuba unamathandabuzo, kungcono ukudibana nengcali yezondlo. ukukukhokela.
Ukutsiba ukutya okanye ukutya okukopelayo zizathu zokuqalisa kwakhonaIingcali ezininzi zilumkisa ngelithi ukukuphelisa ngokupheleleyo ukutya okunencasa okanye ukuba needemon kukutya okuthile kunokukhokelela ekunxunguphaleni okanye kunokubangela ukuphazamiseka kokutya kwabo basengozini. Kubalulekile ukuba ukutya okukhethiweyo akubandakanyi izithintelo ezigqithisileyo okanye ezingazinzanga.
Ke, ukuba uthatha isigqibo sokujoyina umngeni, zama ukuseka isicwangciso esekwe ubunyani, ukuguquguquka kunye nempiloKuphephe ukuzibaxa izinto, ngakumbi ukuba ukuqeqeshwa ngokutya akukufanelanga, kwaye ufune iingcebiso zengcali ukuba kuyimfuneko.
I-hydration yemihla ngemihla: umgaqo wamanzi
Esinye isikhokelo esibalulekileyo sesi ubuncinane ubuncinane be-3,5 yeelitha zamanzi ngosukuInjongo kukukhuthaza i-hydration efanelekileyo, kodwa kubalulekile ukukhumbula ukuba akuyena wonke umzimba womntu ofuna umlinganiselo ofanayo wolwelo. Ukuba wenza umthambo kakhulu okanye kushushu, ungafuna ngaphezulu, kodwa ukuba awusebenzi kangako, sukuyinyanzela.
Amanzi anceda ukugcina amandla, ukukhuthaza ukubuyiswa kwemisipha kunye nokuphelisa i-toxins., kodwa ukusetyenziswa kakhulu kunokuba yingozi. Mamela umzimba wakho kwaye ulungelelanise oko ufuna ngokwenene.
Ukuzilolonga kunye nokubaluleka kokuphumla
Umba womzimba womceli mngeni, ngaphandle kwamathandabuzo, ngowona unzima kakhulu. Ifuna gqibezela imithambo emibini yemizuzu engama-45 ngosuku, omnye wabo unyanzelekile ukuba abe ngaphandle, nokuba injani na imozulu. Apha, ewe, akukho ntsuku zokuphumla zivumelekileyo ngeentsuku ezingama-75 apho umngeni uhlala khona.
Iingcali ezahlukeneyo zilumkisa ngeengozi ze-a ukugqithiswa kwemisipha kunye nengqondo ukuba iiseshini azicwangciswanga ngokufanelekileyo okanye izikhokelo zokubuyisela ezisisiseko ziyatsitywa. Ukuphumla kubalulekile ukukhusela ukulimala kunye nokukhuthaza ukukhula kwemisipha, kunye neengcali ezininzi ziyavuma ukuba Ukuqeqesha yonke imihla ngaphandle kwekhefu kunokukhokelela ekudinweni, iingxaki ezidibeneyo, okanye ukuyeka ngenxa yokudinwa..
Nangona umceli mngeni ungavumeli iintsuku zokuphumla, isicwangciso esilungileyo kukutshintshisa imisebenzi yobunzima obahlukeneyo (amandla, i-cardio, i-yoga, ukuhamba) ukunciphisa impembelelo kwaye unike umzimba ukuphumlaNangona kunjalo, umntu ngamnye kufuneka alungelelanise izakhono zakhe kwaye, ukuba uqaphela iimpawu zokuziqeqesha ngokugqithiseleyo, ahlole ukuba lixesha lokuyeka.
Ifoto yemihla ngemihla: isixhobo senkuthazo kunye nenkqubela phambili
Enye yezona ndawo zibalaseleyo ze Ingxaki engama-75 yiyo Uxanduva lokuthatha ifoto yenkqubela phambili yemihla ngemihlaEsi senzo sincinci sivumela ube nerekhodi ebonakalayo yokwenyani yotshintsho lomzimba (ezidla ngokuba nzima ukuzibona kubomi bemihla ngemihla); Ukwengeza, ikhuthaza kwaye igcine ugxininiso kusukelo, ukunceda ukuba nomfanekiso-ngqondweni wenkqubela enokufikelelwa ngokungqinelana.
Kuyacetyiswa gcina iifoto kwifolda ethile kwaye uphathe nencwadana encinci yokurekhoda iimvakalelo, ubunzima, okanye utshintsho. Oku kunceda ukudala ijenali ebonwayo nebhaliweyo yenkqubela phambili kunye nenkuthazo.
Ukufunda kwemihla ngemihla: qeqesha ingqondo yakho nawe
Ukukhula komntu yinxalenye ebalulekileyo ye-75 Hard. Ngoko ke, iyafuneka funda amaphepha ali-10 encwadi yophuhliso lomntu yonke imihla, ukuba nje ingeyontsomi. Injongo kukuba yondla ingqondo kwaye ufumane izixhobo ezitsha zokujongana nemingeni.
Kubalulekile ukukhetha ufundo olongeza ixabiso, olukhuthazayo, okanye oluncedayo ekuzihloleni. Iincwadi zokuzinceda, iibhayografi ezikhuthazayo, okanye izincoko malunga nemikhwa eyakhayo kunye neengqondo lukhetho oluhle kakhulu lokuthobela umgaqo kwaye ufumane ukufunda okusebenzayo.
IziXhobo zokuBeka iliso: Izempleyithi kunye neZibonelelo
Umceli mngeni wobu bukhulu unokuba nzima ukuwulawula ngaphandle kwenkqubo yokulandelela efanelekileyo. Ngethamsanqa, kukho izibonelelo ezifana uluhlu lokutshekisha, idayari yenkqubela phambili, iitemplates zePDF okanye usetyenziso lwedijithali oko kwenza kube lula ukugcina ulawulo.
Ukhetho oluphezulu lubandakanya amacandelo okumakisha umsebenzi ngamnye (ukutya, amanzi, ukuzilolonga, ukufunda, iifoto), kunye neendawo zamanqaku kunye nokujonga inkqubela yeveki. Amanye amaqonga avumela Sync imikhwa, seta izikhumbuzi, kwaye wenze ngokwezifiso iindlela ukuququzelela ukungaguquguquki.
Izisombululo zedijithali ezifana neClickUp okanye izicelo ezikhethekileyo zibonelela ngokunokwenzeka hlanganisa isicwangciso, iirekhodi kunye nezikhumbuzo, ukwenza lula ukulandelela kunye nokunceda ukugcina inkuthazo ngaphandle kokuphazamiseka.
Izinto ezilungileyo zokucwangcisa umngeni ngeetemplates
Ukuba nenkqubo yolawulo eqinileyo kunceda ukunqanda ukulibala imisebenzi okanye ukwenza iimpazamo ezinokufuna ukuqaliswa kwakhona. Umbutho uyavelisa ulawulo olukhulu kunye nenkuthazo ngokubona inkqubela yemihla ngemihla nokwenza kube lula ukulandela umba ngamnye.
Phakathi kweenzuzo eziphambili zezi:
- Ingqiqo enkulu yokulawula kunye nenkuthazo ukubona inkqubela yonke imihla.
- Ukunciphisa iimpazamo zokulandelela njengokulibala ifoto okanye ukutsiba umthambo.
- Ukuququzelela ukucamngca kunye nokuzazi ngamanqaku eemvakalelo kunye nobunzima.
- Ukulinganisa indaleko ngedatha yenjongo ukulungelelanisa ukuba kuyimfuneko.
Umntu ngamnye unokukhetha ifomathi ebafaneleyo: ukusuka kwiiPDF eziprintwayo ukuya kwiiapps zedijithali okanye iidayari zephepha ezilula. Into ebalulekileyo kukuba iququzelela a ukuzinza okuzinzileyo.
Ubunzima kunye neengcebiso zokujongana ne-75 Umngeni onzima
El Ingxaki engama-75 Kufuna uqeqesho oluqatha. Ulungiselelo, iimvakalelo, kunye nonxibelelwano lwentlalo lunokwenza kube nzima ukuzaliseka kwayo, njengoko ifuna ukuhambelana rhoqo kwiintsuku ze-75, ejongene neentsuku ezinzima kunye nezilingo eziqhubekayo.
Uloyiko lokuqalisa kwakhona ngenxa yako nakuphi na ukusilela Inokubangela ukuxhalaba kunye nokudandatheka, kubangela ukuba abantu abaninzi banikezele ngenxa yeempazamo ezincinci. Ngoko ke, ukuba nocwangciso olunjengokulungiselela kusengaphambili, ukulungiselela isidlo, ukukhumbuza, nokuba bhetyebhetye kwiinkalo ezithile kunokwenza umahluko ekuqhubekeni.
- cwangcisa kwangaphambili ukutya kwakho kunye nokusebenza ngeentsuku ezixakekileyo.
- Lungisa uluhlu lwakho lokuthenga kunye nemenyu yeveki ekuqaleni.
- Sebenzisa izikhumbuzo kwifowuni yakho okanye ii-apps ukuze ungayilibali imisebenzi.
- Nyaniseka kwisiqu sakho kwaye ulungelelanise ubunzulu ukuba uziva unzima kakhulu.
- Yamkela ukuba ezinye iintsuku ziya kuba nzima kwaye ugxininise kwisibophelelo sokugqibela.
Ngaba i-75 Hard Challenge ikhuselekile? Izimvo zeengcali
El Ingxaki engama-75 unenkxaso kunye nokugxekwa. Ngelixa iziphumo ezininzi zexabiso kunye nokuphuculwa komntu, iingcali ezininzi zilumkisa malunga iingozi ezinokubakho:
La ukungabikho kweentsuku zokuphumla Inokukhokelela ekudinweni okungapheliyo, ukuziqeqesha, ukwenzakala, kwanokulahlekelwa yinkuthazo. Ngaphaya koko, izithintelo ezingqongqo zokutya, ngakumbi ukwalelwa kokutya okukopela, kunokukhuthaza ubudlelwane obungenampilo kunye nokutya kunye nokuphazamiseka kokutya ukuba akulawulwa ngononophelo.
Iingcali zicebisa oko imikhwa esempilweni iphunyezwa ngokuqhubekayo kwaye uziqhelanise nomntu ngamnye. Kubalulekile ukumamela imiqondiso yomzimba wakho kwaye udibane neengcali ukuba kuphakama imibuzo okanye ukuba unembali yeengxaki.
Iindlela ezizezinye kunye nokuziqhelanisa nomngeni
Umceli mngeni wokuqala awuvumeli ngaphandle, kodwa Umntu ngamnye unokuguqula imigaqo ngokwemeko yakheUmzekelo, ukuba awukwazi ukungena kwimisebenzi emibini ngosuku olunikiweyo, ungakhetha inguqulelo ebhetyebhetye ngakumbi evumela isidlo esilawulwayo sokukopela, iintsuku zokuphumla ezisebenzayo, okanye ukulungelelanisa ubungakanani bamanzi okanye ubunzulu bomsebenzi wakho.
Isitshixo ngaphakathi gcina ukungaguquguquki ngokubanzi kwaye impilo ibekwe phambili. Ukuziqhelanisa kufuna ukulungelelanisa uqeqesho nokuzinza, ukuphepha ukubeka esichengeni impilo-ntle yomzimba okanye yengqondo.
Ngaba i-75 Hard Challenge ifanelekile ukuzama?
Lo mngeni unokuba ngamava enguqu ukuba wenziwa ngawo ukulungiselela, intloko kunye nokuguquguqukaIinzuzo azibonakali kuphela kwiinguqu zomzimba, kodwa nakwimbono yomntu, ukuhlanganiswa kwemikhwa, kunye nokomelezwa kwengqondo.
Kubalulekile ukuqwalasela ukuba ingaba umceli mngeni uyahambelana na neemeko zakho kunye nobuchule bakho, okanye ingaba kungangcono na ukuqala ngoguqulelo oluqhubekayo, olulungiselelweyo. Isigqibo kufuneka sigxininise beka phambili impilo yakho kunye nokuphila kakuhle.
Khumbula ukuba, kungakhathaliseki ukuba yeyiphi indlela, into ebalulekileyo kukwakha imikhwa ezinzileyo kunye nokugcina isimo sengqondo esihle. Ukungaguquguquki, umonde, kunye nokuphulaphula okusebenzayo kuya kuba ngamahlakani akho abalaseleyo kolu hambo.