Ngezinye izikhathi udinga ngempela ukukhasa ngaphambi kokuhamba
Ungase uzwe imishwana ethi "ukuzivocavoca okusebenzayo," noma "ukunyakaza okusebenzayo," futhi wazibuza ngokuzenzele, "ukusebenza ngokuqondene nalokho , ngokuqondile?" Futhi ngeke ube nephutha ngokubuza umbuzo.
Iqiniso liwukuthi, igama elithi "functional" liphonswa ngokuzungeze okuningi ngabaqeqeshi bomuntu siqu kanye nabaqeqeshi bempilo ngaphandle kokuchaza kabanzi ukuthi yiziphi izindlela zokunyakaza ezisebenzayo, ukuthi kungani zifaneleka ngokuthi "zisebenza," futhi yiyiphi indima abayidlala ekuthuthukiseni jikelele kahle. Lucky ngawe, sekuzoshintsha.
UJarlo Ilano, ochwepheshe bezokwelapha, ochwepheshe bezokwelapha ze-orthopedic kanye noMqondisi Ophethe we-GMB Fitness, indawo yokusebenzela e-intanethi egxile ngokuqondile ekusizeni abantu ukuba bahambe ngokuphumelelayo, unezimpendulo zemibuzo yakho eningi kakhulu, kanye nomhlahlandlela omuhle kakhulu amaphethini okuhamba okuyisisekelo okufanele ugxile kulokho uzama ukuthuthukisa impilo yakho. Nansi okudingeka ukwazi.
Imisisekelo Eyisisekelo Yezinhlelo Zokusebenza
Inkulumo ethize yokudideka "amaphethini wokunyakaza okusebenzayo" kudideka kuphela ngoba, ngokwemvelo, akucacile. Lapho abaqeqeshi bomuntu siqu bethi, "Sibheke ukuqina komzimba namuhla," kuphela ukukuthatha ngokuzibulala komzimba ophansi nangaphansi, kunengqondo ukuthi ungashesha ikhanda futhi ucabange, "Ngakho konke ukuzivocavoca kuyisenzo sokusebenza ? "
Impendulo ayikho, hhayi ngempela. U-Ilano uyachaza, "Ukusebenza, ngencazelo, kusho ukuhlobene nemisebenzi ethile, futhi kulokhu, umsebenzi uyisintu esisebenzayo esinamandla okusebenzisa umzimba wakho ukwenza lokho ongathanda ukukukwenza, kungakhathaliseki lokho ezemidlalo noma ukuzilibazisa, noma ukugijima ezungeze nabathandekayo bakho usuku lonke. "
Futhi noma ngabe "umuntu osebenzayo" uhlukile kubantu bonke-ngokwesibonelo, umgijimi ochwepheshe kufanele akwazi ukugijima, agijime, anqume futhi aqhube ngaphandle kobuhlungu noma umkhawulo, kuyilapho ukuhlala kumama ekhaya kudingeka ukwazi uthathe izingane zakhe, udlale epaki, uphathe ukudla, uphinde ulayishe umshini wokulahla udoti ngaphandle kokubuhlungu noma ukulinganiselwa-amaphethini okunyakaza okudingekayo kulezi zinto akuzona zonke izinto ezihlukile.
"Uma ucabanga ngamaphethini wokunyakaza okusebenzayo, kufanele ubheke ukunyakaza okubandakanya umzimba wakho wonke ngezindlela ezihlukahlukene ezikhuthaza, ngezindlela ezikuvusa kusukela ekuhleleni okujwayelekile nokumile okujwayelekile okujwayelekile phakathi nosuku lomsebenzi," kusho U-Ilano, "Ukunyakaza okubandakanya ukuxhumanisa umzimba wakho ongenhla nangaphansi ngezindawo ezingafani nokuzinza ukuhamba, nokubuyela futhi."
Ngakho-ke lapho ukuzivocavoca okufana namaphaphu kubhekwa njengokusebenza ngoba kudinga ukuhlanganiswa komzimba ophelele, ukuzinza, namandla, ukuzivocavoca okufana nama- curly biceps akubhekwa njengokusebenza ngoba kungenalo ukuhlanganyela okuphelele kwengqondo nokwenyama komzimba okuhambisana ngokwemvelo nokuvuthwa komuntu okuyisisekelo.
Ukubaluleka kokuqeqesha ukusebenza
Yiqiniso, kunesikhathi nendawo yezingcezu ze-biceps, kodwa ngokuvamile, leso sikhathi nendawo sinqunyelwe. U-Ilano uyachaza, "Umehluko omkhulu phakathi kokuqeqeshwa okusebenzayo nokunye, ukunyakaza okuvamile, yilokho okusebenza njengama-curls e-biceps noma umlenze wokwandisa umlenze wokuhlukanisa umuthi othile. Manje, lokhu kungaba kuhle, futhi kubalulekile, uma uthola ukulimala, kodwa lezi zihlukaniso zivame ukwelapha umzimba njengengxube yezingxenye kunokuba wonke. "
Eqinisweni, umzimba wakho awuyona nje uchungechunge lwezingxenye-ngumshini owenzelwe kahle, lapho zonke izingxenye zihloselwe ukusebenza ndawonye. U-Ilano uyaqhubeka, "Ukuzivocavoca okubandakanya ukunyakaza okukude kuzodala ukuvuselela kulezo zincenye, kanti ukunyakaza okusebenzayo kukhuthaza ukusetshenziswa komzimba wakho kanyekanye ngokulondolozwa okuphelele ngokwengeziwe."
Ukuze uchaze ngendlela ehlukile, uthathe isikhashana uzicabange njengomdlali wezemvelo. Abaqeqeshi bezemidlalo baziwa ngokusho izinto ezifana nokuthi, "Uzodlala ngendlela oziphatha ngayo." Ngamanye amazwi, uma uziphatha ngokweqile, ungazishiyi, futhi uhlale wenza amaphutha ngaphandle kokuwalungisa, uzothola inhlanhla, evilaphayo, edlala iphutha ngesikhathi semidlalo.
Njengomdlali wezemidlalo, udlala umdlalo wokuphila. Uma ungaqeqeleli umzimba wakho ukuba uhambe ngokuphumelelayo njengeyunithi elilodwa elingasetshenziswanga, ngeke ukwazi ukugubha, ukufaka isilayidi, ukuguqula noma ukuguqula indlela efanele uma udinga. Imizimba esebenzayo ngamathuluzi ongawasebenzisa ukukusiza "usebenzise" ngokuphumelelayo nangempumelelo "ukudlala" umdlalo wokuphila.
Uma usujwayele ukuqeqeshwa okuyi-static, okuhlukile, ukushintshela emsebenzini ozosebenza ngokwengeziwe kuzozizwa uhlukile. Njengoba amakhasimende ka-Ilano amchazele kuye, cishe uzozizwa ungcono kunabo bonke emzimbeni wakho, kunokuba uzizwe uphelelwe amandla noma ukhulelwe kwezinye izingxenye zomzimba. Enye inkulumo evamile i-Ilano ezwayo? "Ngizizwa ngisebenzise imisipha engingazi ukuthi nginayo!" Yiyiphi iphuzu. Umgomo wokuqeqeshwa okusebenzayo ukuqeqesha nonke , hhayi nje izingxenye ezithile.
Ukuzivocavoca Okusemqoka Okusebenzayo Oku-3
Yiqiniso, umbuzo wangempela uwukuthi, yiziphi lezi zindlela zokungahambelani ezihamba phambili zokusebenza, futhi ungaqala kanjani ukuqeqesha ukufaneleka komzimba? Ku-GMB Fitness, i-Ilano kanye nama-cohorts akhe agxila "emaphethini wokungcebeleka athatha umzimba wakho ngezindlela ezahlukene nama-angles eziwusizo ngokukhethekile lapho ufunda khona lapho unobuthakathaka obudinga ukukhishwa khona." Bagxila emisebenzini emithathu ethize, okubandakanya okunye okubandakanya amaphethini amaningana okunyakaza, futhi ngayinye yayo inezici eziningi zokuguqulwa nokuhluka:
I-Bear . Ibhere lihilela "zonke ezine ezikhahlelayo," kufana nekhanda lezinyosi okungenzeka ukuthi uyenzile ezikoleni zamabanga aphezulu. Uma usebenza ngokuhlukahluka kobubhetha obuhlukile, ekugcineni uhlakulela ngamandla ngamagxa akho, emuva, izingalo, nemilenze, ngenkathi ukhiqiza ukuguquguquka kwesimo sezintambo kanye nekhalenda, ukuzinza komgogodla nokuqina kwesiguli (ikakhulukazi emahlombe, amadolo, kanye nezintambo), kanye nendawo yonke ukuhamba okuthuthukisiwe.
I-Monkey . I-monkey ihilela ukugxila eceleni ukusuka endaweni ye-squat. Ngokuyinhloko ufaka i- squat ejulile (cabanga ukuthi kungenzeka yini ukuthi i-caveman ibonakale sengathi ukugubha eduze kwezinqamu zomlilo kwehla ngemuva naphakathi kwemilenze yakho, amadolo aguqulwe ngokugcwele, angaphumi hlangothi, futhi izingalo zakho zibekwe phansi phambi kwakho izinyawo), khona-ke ugcina lesi sikhundla esiphansi ngenkathi usebenzisa izingalo zakho ukukusiza ukuthi uhambe bese uhamba phambili ngakwesinye icala.
I-Frogger . I-frogger ihilela phambili nokubuyela phambili ephuma endaweni ye-squat. Uphinde ungene e-squat ejulile, kodwa manje usebenzisa izingalo zakho ukukusiza ukuthi uhambe futhi uqhubeke futhi uphindele emuva ngenkathi ugcina i-squat ejulile.
Kokubili imonkey kanye nokuzivocavoca ama-frogger kanye nokuhluka kwazo okuhlotshaniswa kusiza ukuthuthukisa amandla angaphakathi, amandla ebhande ehlombe kanye nokuzinza, ukuzinza okunamandla komgogodla, ukuguquguquka kwe-hip, ukuguquguquka kwesandla nesandla samandla namandla, ukulinganisela, ukuxhumana nokulawulwa kwezimoto.
Ngakho-ke ngezinyathelo ezintathu kuphela-ibhere, i-frogger, ne-monkey-uhlolisisa umzimba wakho wonke kusukela enhlokweni kuya enyaweni, ukukhomba amandla akho nobuthakathaka bakho ngokuqondene nendlela ohambisa ngayo, nokuthuthukisa amandla, ukuguquguquka kwemvelo, futhi ukuxhumana okudingekayo ukuze kube "umuntu osebenzayo."
Isikhathi Sokushiya Kwengqondo
Hlala uthembekile-mhlawumbe awuzange uchithe isikhathi esiningi ukhahlela noma ugijima nxazonke zokuzivocavoca, akunjalo? Kumelwe kubonakale sengathi kuyinto encane kakhulu ukufaka lezi zinyathelo ekusebenzeni kwakho, futhi amathuba, bazozizwa behlukumezekile futhi ngokumangazayo kuyinselele ekuqaleni.
Kodwa kunokuba ucindezele umzimba wakho zibe yizikhundla kanye namaphethini akulungele, u-Ilano ugcizelela ukuthi kubalulekile ukushintsha ukucabanga kwakho mayelana nomgomo wokuzivocavoca nokuqeqesha. "Ngokuvamile, abantu basebenzisa ukuzivocavoca nge-trope endala, 'kungekho buhlungu, akukho nzuzo.' Futhi ngeshwa, lokhu kuholela ekushusweni, ukulimala okuqhubekayo, nokungazwani ngokujwayelekile kokuzivocavoca.
Ukuze ubalekele kulokhu, kufanele uphathe ukunyakaza nokuzivocavoca njengamathuba okufunda ngawe futhi uthuthuke futhi uthuthukise ijubane elivame ukungena futhi ligeleza kunalokho eliphoqelelwe. Lokhu kusho ukuqhubekela phambili uma uzizwa ukuthi ikhwalithi yakho yokunyakaza iphezulu futhi kulula ukunyakaza kuthuthuka. "
Ngamanye amazwi, ujabulele uhambo futhi uthathe isikhathi sakho kunokushaya i-gym kanzima amaviki ambalwa ngaphambi kokuzishisa. Uma ungaguquki, uzobona imiphumela. Kungenzeka imiphumela emikhulu kunalokho owake wacabanga.