November e ka ba nako e bohale ea ho ikoetlisa ka ntle . Libakeng tse ngata tsa United States, hangata u tobane le ho bata hoseng, leholimo le pholileng, mohlomong lehloa le lenyenyane. Joale nako e fetoha, 'me u ntse u loantša matsatsi a khutšoanyane, mantsiboea a mangata, le mohaho oa ntlo e mofuthu le e monate. Mahlohonolo a khomarelang mokhoa o tloaelehileng oa ho ikoetlisa.
Empa ke eona phephetso eo ho bonahalang eka e ke keng ea qojoa e ileng ea bululeloa ke litho tsa motheo tsa Project Project, Brogan Graham le Bojan Mandaric, ho qala mokhatlo oa mahala oa boikoetliso.
Metsoalle e ile ea etsa selekane se bonolo-ba ne ba ikemisetsa ho hlahisa hoseng ho hong le ho hong ka 6:30 hoseng ka khoeli ea November ho sebetsa hammoho. Boikarabello ba mantsoe, bo tsejoang e le "mantsoe" ka khoeli ea November (NP), e se e nkoa e le selekane se ke keng sa lekanngoa sa boikarabello, 'me ke e' ngoe ea mabaka a mangata ao sehlopha se seng se hōlile ho tloha ho bashanyana ba babeli ho ea lihlopheng tsa makholo le ba likete ba kopanang le ho ikoetlisa hammoho lefats'eng lohle.
Seo U ka se Lebellang Ha U kopana le Puloso ea November
November Thupelo ea merero e tšoaroa ka potlako ka 6:30 hoseng, hangata libakeng tse tummeng kapa tse tummeng ka ntle ho motse oa hau le ho potoloha. Ha ho tloaelehile hore batho ba pele ba ikutloe ba tšohile haholo ka seo ba ka se lebellang, empa setso ke se amohelehang, kahoo ha ho na lebaka la ho se leka. Ka bokhutšoanyane, ke seo u ka se lebellang:
- U ka lebella bonyane ba ho ikoetlisa ntle ho tefo beke le beke . Likhaolo tsohle li lebeletsoe ho amohela bonyane thuto e le 'ngoe ea mahala ka beke, kamehla ka Laboraro hoseng ka 6:30 hoseng. Likhaolo tse ling li fana ka ho feta thuto e le 'ngoe ka beke.
- U ka lebella ho sebetsa le ho ikoetlisa tse sebelisang boima ba 'mele e le ho hanyetsa . Ho matha, pushups, ho hloa litepisi , li-squats, li- burpees , le ba hloang lithaba ke mehlala ea motheo ea mefuta ea mesebetsi e kenyelelitsoeng ho November Workouts workouts. Ha ho lebeletsoe hore o tlise thepa le uena, kahoo ho sebetsa ho itšetlehile ka sebaka se potolohileng le 'mele oa hao ho u etsa mofufutso.
- U ka lebella ho ikoetlisa haufi le batho ba nang le bokhoni bohle . Litho tsa Merero ea November li kenyelletsa li-Olympians le liatlelete tsa litsebi, empa li kenyeletsa batho ba ncha ba tloaelehileng ho ikoetlisa. Mananeo a fokotsehile, kahoo likarolo tsohle li ka ikutloa li le ntle ka ho kena ho tsona.
- U ka lebella hore mosebetsi o tla tšoareloa ho sa tsotellehe boemo ba leholimo . Pula, khanyang, lehloa, sefako, ha ho tsotellehe. November Likhaolo tsa morero li ikemiselitse ho kopana tlasa maemo a 'ngoe le e' ngoe e ka khonehang. Ha e le hantle, ba nka boikhohomoso ba boikhohomoso ka boikemisetso ba bona ba ho bontša matla le ho sebetsa ka thata, esita le nakong ea boemo ba leholimo bo sa tsitsang.
- U ka lebella sepakapaka se khothatsang le se khothatsang . November Baeta-pele ba merero ke batho ba sutumelang, ba sa sebetsanang le bona, 'me ba behela batho bohle sehlopheng seo. U ka lebella holimo holimo, mantsoe a khothatso, 'me e, litšokelo tse khōlō tsa bere, esita leha u ntse u robala ka mofufutso.
Steve Procknal, e leng e mong oa bathehi ba Buffalo, NY khaolo ea November Project, o re, "NP ke sebaka seo bohle ba amoheloang ho sona. Ke sebaka se u fang monyetla oa ho leka mefuta e fapaneng ea mocha eo u sa kang ua e leka pele, kapa u sa nahane hore u ka rata. U ka ba ua iphumana u saena bakeng sa marang-rang a hau a 5k, marathon, kapa morago ka mor'a ho kena sehlopheng.
Re tsamaea ka thata, empa re na le nako e kholo ea ho e etsa. "
Mokhoa oa ho kopana le morero oa November
Bontša feela! Ka ho tebileng, e tšoana le polelo ea morero oa November. Ho sebetsa ho lokolohile ebile ba matha joaloka clockwork, kahoo ha ho hlokahale hore u etse letho pele ho moo. Bontša feela hore u apere lieta tsa lipapali tsa boithabiso le liaparo tsa ho ikoetlisa tse loketseng boemo ba leholimo, 'me u itokisetse ho roba mofufutso. Ho feta moo, motlatsi oa NP, Brogan Graham, o re, "U se ke ua emela. U se ke ua leka le ho itekanela pele o hlaha, 'me u se ke ua leka ho etsa ntho ea hau NP. NP e bulehile ho bohle, empa eseng bakeng sa bohle. Haeba u sa rate ho kopana le batho ba bacha le ho leka lintho tse ncha, u ke ke ua rata NP. "
November Sehlopha sa Lihlooho tsa Merero
Ho tloha ha morero o qalisoa ka November 2011, mokhatlo ona o hōlile ka mokhoa o kang oa metse e 45 ho pota lefatše. Ho tloha ka February 2018, likhaolo li ka fumanoa ho:
- Amsterdam, NL
- Austin, TX
- Atlanta, GA
- Baltimore, MD
- Boston, MA
- Brooklyn, NY
- Buffalo, NY
- Calgary, AB
- Chicago, IL
- Dallas, TX
- Denver, CO
- Edmonton, AB
- Grand Rapids, MI
- Hong Kong, China
- Iceland
- Indianapolis, IN
- Kansas City, KS
- Kelowna, BC
- London, UK
- Los Angeles, CA
- Madison, WI
- Milwaukee, WI
- Minneapolis, MN
- Miri, Malaysia
- Montreal, QC
- New Orleans, LA
- New York, NY
- Orlando, FL
- Ottawa, ON
- Philadelphia, PA
- Phoenix, AZ
- Portland, OR
- Queen City, SK
- Richmond, VA
- San Diego, CA
- San Francisco, CA
- Seattle, WA
- Serbia
- Toronto, ON
- Vancouver, BC
- Victoria, BC
- Virginia Beach, VA
- Washington, DC
- Winnipeg, MB
- Worchester, MA
Ho qala Qolo ea morero oa November
Le ha e le hantle, mang kapa mang a ka qala mokhatlo oa mahala oa boithaopo, November Project ha e lumelle mang kapa mang hore a qale e 'ngoe ea likhaolo tsa bona. Ha e le hantle, ho na le ts'ebetso e tiileng ea nako e telele bakeng sa baeta-pele ba sehlopha sa wannabe ba lokelang ho fumana se nepahetseng (ka mosebetsi o boima le boitlamo) ho tsamaisa mosebetsi oa Thupelo ea November. Haeba u nahana hore u batla ho qala khaolo sebakeng sa heno, bonang! Ho na le seo u se lebeletseng ho baeta-pele ba tlang:
- Fumana libaka tse ka ntle ho amohela mosebetsi . NP ha e kene kahare mme e etsa mosebetsi oa ho fumana libaka tsa baeta-pele ba sehlopha-ke mosebetsi oa moeta-pele ka mong.
- Tšoara bonyane thuto e le 'ngoe ea mahala ka beke . Kemiso ena ea ho itlosa bolutu kamehla e teng ka Laboraro hoseng, 'me kamehla ka 6:30 hoseng. Hobane'ng? Hobane ke moetlo.
- Nka litšoantšo, li-blog mabapi le liphihlelo, 'me u kopanele lipapaling tsa sechaba . Ha khaolo e ncha e fanoa ka boemo ba molao e le karolo ea morero oa November, baeta-pele ba lihlopha ba fuoa litlaleho tsa mekhatlo e ikemetseng ea litaba tsa sechaba le ho kena bukeng ea Project Project ea November. Ba lebeletsoe ho matlafatsa maikutlo a sechaba ha ba ntse ba bokella litho tse ncha.
- Eketsa mosebetsi o mongata ha sehlopha se ntse se hōla . Hang ha sehlopha se ntse se hōla ka ho lekaneng ho tšehetsa mesebetsi e mengata, baetapele ba lebeletsoe hore ba qale ho qeta ho etsoa ka Labohlano hoseng (hape, ka 6:30 hoseng), ebe ka ts'ebetso ea Mantaha hoseng (oe qeta ka 6:30 hoseng).
- Etsa moralo 'me u etelle pele mosebetsing . Mosebetsi o lebeletsoe ho ithabisa, ho lebeletsoe hore o fihleloe, 'me ho lebeletsoe hore o hlokomeloe hantle. Baeta-pele ba sehlopha ba nka nako e ngata ho lokisetsa le ho phethahatsa liketsahalo tsena tsa sehlopha, 'me ka linako tse ling likhaolo li ntse li hōla ho ba makholo a mahala, u ka bapala ka linako tse ling ho na le bothata.
- Ikemisetse ho etsa mosebetsi mahala . Hona habonolo ke mosebetsi oa nakoana, mohlomong le mosebetsi oa nako e tletseng, ho itšetlehile ka hore na sehlopha se seholo se hōla hakae. Leha ho le joalo, baeta-pele ba sehlopha ke baithaopi ba ikemiselitseng ho ntlafatsa bophelo bo botle ba 'mele le ho phela hantle mafapheng a sechaba sa habo bona. Ke mosebetsi o boima, empa o bululetsoe le mosebetsi.
Ithute ho eketsehileng ka Mokoloko
Tsela e molemo ka ho fetisisa ea ho ithuta ka Phello ea November ke ho bonts'a sebakeng sa khaolo ebe o kena mosebetsing. Ha ho na mokhoa o motle oa ho fumana tsebo ho feta ka phihlelo. Seo se boletse, haeba u ntse u batla litsela tsa ho ithuta ho eketsehileng, u ka hlahloba pontšo e khutšoanyane ea metsotso e 30 ea Project Project e fumanehang mahala mahala YouTube.