5 Zvikonzero Hausi Kumhanya Nekukurumidza uye Kutyora PR Yako

Zvemukati

• Ongororo ye

Iwe unotevera chirongwa chako chekudzidzisa zvechitendero. Iwe unoshingairira nezve kudzidziswa kwesimba, kuyambuka-kudzidzisa, uye kupomba furo. Asi mushure mekuisa mukati memwedzi (kana makore) ebasa rakaoma, iwe zvakadaro haisi kumhanya chero nekukurumidza. Kunyangwe iwe uchiedza kwazvo, hauna kukwanisa kutyora hafu yemarathon PR yawakagadza makore maviri apfuura kana kumhanyisa 5K mukati memaminitsi makumi matatu. Saka, chii chinopa?

Usati wazvipira kuzvidzora uye uchifunga kuti haugone kumhanya nekukurumidza nguva dzemujaho, ita shuwa kuti hausi kukanganisa basa rako rakaoma nekuita chimwe chezvinhu izvi zvishanu:

1.Kumhanya zvakanyanya

Kana chirongwa chako chekudzidzisa chichida kuti umhanye nyore, urikumhanya nenhanho iri nyore here? Vazhinji vamhanyi vane mhosva yekusanonoka zvakakwana pamazuva avo akareruka. Kumhanya zvishoma kunobatsira zvinangwa zviviri: Inovandudza yako aerobic kugona (kuti muviri wako unounza sei oxygen kumhasuru dzako) uye zvinokubatsira kupora kubva kumhanya kumhanya, anodaro Mary Johnson, murairidzi naMcKirdy Akadzidziswa uye USTAF. Unononoka sei iwe kunge uchienda? Nhanho iri nyore inofanirwa kunge iri 1:30 kusvika 2:00 paira imwe inononoka pane yako 10K nhangemutange kumhanya kana pasi pe60 muzana yeako yakanyanya kurova kwemoyo, anotsanangura Johnson. "Kunyange mutemo uyu unoshanduka," anodaro. "Unofanirwa kuteerera kumutumbi wako uye nekuita nyore kumhanya kuyedza kwaunenge uchimhanya zvakanaka."

2.Kumhanya mamaira akawandisa

Kumhanya zvakawandisa pasina kutora nguva yakakwana yekudzoka pakati pekushanda nesimba kana kusasimudza mafuta nekukurumidza mushure mekurovedza muviri kune mhedzisiro, anodaro David Ayer, muvambi weRunRelated. "Kumhanya kwakasiyana nemimwe mitambo nekuti kudzidziswa kwakawanda hazvireve kuti kwakaenzana kubudirira," anodaro. "Kana iwe ukaisa kushushikana kwakanyanya pamuviri wako, unenge watadza kushanda uye ungazopedzisira wakuvara." Unoziva sei kana mileage yako yevhiki yakakwira zvakanyanya? Tarisa zviratidzo zvakadai sekurwadziwa kunogara kwenguva refu, kuneta nguva dzose, kusagadzikana, kutadza kutarisa, kushaya hope, uye kuzorora kwepamusoro kwemoyo, anodaro Johnson.

3.Simba kudzidzisa zvisizvo

Pane nzira yakanaka uye isiriyo yekuti vamhanyi vadzikise simba. Nguva yekushanda kwako yakakosha, anodaro Johnson. "Simba chitima mushure mekunge wapedza basa rako rekumhanya kana zuva rakatevera rekumhanya zvakaoma," anodaro. "Kana iwe uri kudzidzira kuti uve nekukurumidza, unofanirwa kuisa pamberi pekumhanya kuitira kuti uwane zvakawanda kubva pachikamu chako chekumhanyisa maringe nekuita kumhanya apo mhasuru dzako dzatopera simba kubva mukudzidziswa simba." Imwe yakajairika simba rekudzidzisa kudzidzisa chikanganiso Johnson anoona vamhanyi vachiita kuita kwakafanana kwemuviri-huremu zviitwa senge clamshells uye monster inofamba zuva nezuva. Aya maekisesaizi anongobatsira chete vamhanyi huwandu hushoma. "Vamhanyi vanofanirwa kutanga kusimudza uremu chaihwo kuti vagadzirise matishu avo nemasculature kune zvinodiwa zvekumhanya."

4. Kufamba-famba paunenge uchidzidzira

Kumhanya hausi mutambo uri nyore. Kumhanya kwenguva refu uye kumhanya-mhanya kwakaoma saka hazvishamise kuti unoda kugara pabhasikoro rakamira kweawa uchiona. The Bachelor uye dana icho kurovedza-muchinjikwa. Kana iwe uchida kumhanya nekukurumidza, iwe unofanirwa kuita zvirinani pane izvozvo. Johnson anokurudzira kutora yako yekurovedza-kurovedza kurovedza kubva kune inofinha cardio michina uye kubatanidza musanganiswa wezviitwa zvakadai sekudhiraivha neanility ladder, padivi shuffling, uye lateral bere kukambaira kwemaminetsi makumi mashanu nemakumi matanhatu. "Kubatanidza zviitwa zvakasiyana siyana kunodzidzisa muviri wemumhanyi kuti unyatsoita basa uye uzive dzimwe ndege dzekufamba," anodaro Johnson.

5.Kwete kuva akatendeseka newe pachako

"Vatambi vazhinji vanoda kubudirira uye vanozvida nezuro," anodaro Ayer. Kushivirira uye kutsungirira kuchabhadhara. Kana iwe uchinetseka kuti uone kufambira mberi, nyatso tarisa padanda rako rekudzidzisa uye uve akatendeseka newe, anodaro Johnson. Uri kutora kupora uye kudya zvakakomba here? Uri kurara zvakadii? Ndeapi matanho ako ekushushikana? Katatu kubva pagumi, apo mumwe munhu asiri kukurumidza, Johnson anoti, "imhaka yekuti pane chakakosha chidimbu chepuzzle chiripo." Kudzidzira hungwaru kunopfuura kuenda kunomhanya kakati wandei pasvondo rega rega.

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