Esikhathini sokucwaninga kwesayensi yokuzivocavoca, kunezimiso eziningana zokuqeqeshwa kokuzivocavoca kwemvelo ezamukelekayo emhlabeni wonke okumele zilandelwe ukuze zithole okuningi ekusebenziseni izinhlelo futhi zithuthukise kokubili ukuqina komzimba nokusebenza kwezemidlalo.
Le mithetho iyasebenza kubo bonke abagijimi abaqalayo kuya kubancintisana abakhulu. Yiqiniso, akudingeki ukuba ulandele wonke umuntu ngaso sonke isikhathi, kodwa uma ufuna ukungena esimweni esingcono, sithuthukise ukusebenza kwakho kwezemidlalo, uthuthuke ekuqeqesheni okuthile komzimba, noma ugweme ukuguqa nokubuyisela emuva, lezi imithetho eyisisekelo yimandla efihliwe ngemuva kokukwazi kwakho ukuguqula izinga lakho lokuzivocavoca.
Ukwakha uhlelo oluhle lokuzivocavoca, uhlelo lokuqeqeshwa noma ukuqeqeshwa, umqeqeshi noma umgijimi kufanele ahambisane nezimiso eziyisithupha eziyisisekelo zokusebenzisa isayensi.
1 - Umthetho 1 - Isimiso sokuphikisana komuntu ngamunye
Isimiso sokungafani komuntu ngabanye sisho ukuthi, ngoba sonke singabantu abahlukile, sonke siyophendula ngendlela ehlukile ohlelweni lokuzivocavoca. Lena enye indlela yokusho ukuthi "usayizi owodwa awuhambisani nonke" uma kuziwa ekuzivocavoca. Izinhlelo zokuzivocavoca ezihlelwe kahle kufanele zisekelwe ekuhlukeni kwethu kanye nezimpendulo zokuzivocavoca.
Ezinye zalezi zingxabano zithinta ubukhulu bomzimba nobujamo, izakhi zofuzo, isipiliyoni esidlule, izimo ezingapheli, ukulimala, ngisho nobulili. Isibonelo, abesifazane ngokuvamile badinga isikhathi esengeziwe sokutakula kunamadoda, futhi abadlali abadala badinga isikhathi esengeziwe sokutakula kunezimbangi ezincane.
Ngalokhu engqondweni, kungenzeka noma ungafuni ukulandela uhlelo lokuzivocavoca, "i-DVD noma isigaba" futhi ungathola ukuthi kuyasiza ukusebenza nomqeqeshi noma umqeqeshi wakho ukuthuthukisa uhlelo lokuzivocavoca olwenziwe ngokwezifiso. Ezinye izinto okufanele uzicabange lapho udala uhlelo lwakho lokuzivocavoca zihlanganisa izimiso zesayensi zesayensi yokuzivocavoca ezilandelayo.
2 - Umthetho wesi-2 - Umgomo wokugcwala
Isimiso sesayensi sokusetshenziswa ngokweqile sokuthi ukucindezeleka okungaphezu kokuvamile noma umthwalo emzimbeni kuyadingeka ukuze kuqeqeshelwe ukulungiswa ukuze kwenzeke. Lokho kusho ukuthi ukuze sithuthukise ukuqina kwethu, amandla noma ukukhuthazela, kudingeka sikhulise umthwalo wokusebenza ngokufanele.
Ukuze i-muscle (kuhlanganise nenhliziyo) ikhulise amandla, kumele igxile kancane kancane ngokusebenza ngokumelene nomthwalo omkhulu kunalokho obejwayele. Ukwandisa ukukhuthazela, imisipha kufanele isebenze isikhathi eside kunokuba ijwayele noma izinga eliphezulu. Lokhu kungase kusho ukuphakamisa isisindo esiningi noma ukwenza ukuqeqeshwa kokuqeqeshwa kwesikhashana esiphakeme.
3 - Umthetho 3 - Umgomo Wokuthuthukiswa
Isimiso sokuqhubekela phambili sisho ukuthi kunesilinganiso esiphezulu sokulayisha ngokweqile okufanele sifinyelelwe, kanye nesikhathi esiphezulu salokhu kulayishwa okukhulu okuzokwenzeka. Ukunyuka kancane kancane nokuhlelekile komsebenzi emsebenzini esikhathini esizayo kuzoholela ekuthuthukiseni impilo ngaphandle kokulimala. Uma ukulayisha ngokweqile kwenzeka kancane kancane, ukuthuthuka akunakwenzeka, kepha ukukhululeka okukhuphuka ngokushesha kungabangela ukulimala noma ukulimala kwemisipha. Isibonelo, umdlali wezimpelasonto ozikhandla kakhulu ngezimpelasonto uphula isimiso sokuqhubekela phambili futhi cishe ngeke abone ukuzuza kwempilo ebonakalayo.
I-Principle of Progress ibuye igcizelele isidingo sokuphumula nokuphumula okufanele. Ukucindezeleka okuqhubekayo emzimbeni nasekukhulekeni okuqhubekayo kuyoholela ekukhathaleni nasekulimazeni. Akufanele uqeqeshe kanzima ngaso sonke isikhathi, njengoba uzobe usengozini yokuqeqesha nokunciphisa emzimbeni.
4 - Umthetho 4 - Isimiso sokuguquguquka
Ukuguquguquka kubhekisela ekutheni umzimba ukwazi ukuvumelanisa nokwenyuka noma ukwehla izidingo zomzimba. Kuyindlela eyodwa esiyifunda ukuxhumanisa ukunyakaza kwemisipha nokuthuthukisa amakhono aqondene nezemidlalo, njenge-batting, ukubhukuda kwama-freestyle, noma ukudubula kwamahhala. Ukuphinda usebenzise ikhono noma umsebenzi wenza okwesibili-imvelo futhi kulula ukwenza. Ukuguquguquka kuchaza ukuthi kungani ukuqala kokuzivocavoca kuvame ukhathazekile ngemva kokuqala isimiso esisha, kodwa ngemuva kokwenza umsebenzi ofanayo amasonto nezinyanga abanawo, uma kukhona, ukuhlukunyezwa kwemisipha.
Ukwengeza, kwenza umgijimi enze kahle kakhulu futhi amvumele ukuba asebenzise amandla amancane enze ukunyakaza okufanayo. Lokhu kufakazela isidingo sokushintsha isimiso sokuqeqeshwa uma ufuna ukubona ngcono okuqhubekayo.
5 - Umthetho 5 - Isimiso sokusetshenziswa / ukungasebenzisi
Isimiso Sokusetshenziswa / Ukusetshenziswa Kwezingcingo sisho ukuthi uma kuziwa emzimbeni, empeleni "uyisebenzise noma ulahlekelwe." Lokhu kusho ukuthi imisipha yakho ye- hypertrophy isebenzisa futhi i-atrophy ingasetshenziswa. Lokhu kuphinda kuchaze ukuthi kungani sinqunywa , noma silahlekelwa ukuqina, uma siyeka ukuzivocavoca.
6 - Umthetho 6 -Imigomo Yokucacisa
Sonke sizwile le nkulumo, "ukuziphatha kwenza okuphelele." Kulungile, lokhu kungumgomo wokwenza okuqondile . Lesi simiso sisho nje ukuthi ukusebenzisa umzimba othile noma ingxenye yomzimba ngokuyinhloko kukhulisa leyo ngxenye. Isimiso sokucacisa ukuthi, ukuze ube ngcono emisebenzini ethile noma ikhono, kufanele wenze lo msebenzi noma ikhono. Umgijimi kufanele aqeqeshe ngokugijima, agijime ngokubhukuda kanye nomgibeli wamabhayisikili ngebhayisikili. Nakuba kuyasiza ukuba ube nesisekelo esihle sempilo futhi wenze isimiso somumo jikelele, uma ufuna ukuba ngcono emdlalweni wakho, kudingeka uqeqeshe ngqo leyo midlalo.
Abaqeqeshi abaningi nabaqeqeshi bayofaka izinkombandlela ezengeziwe nemigomo kulolu hlu. Kodwa-ke, lezi zisekelo eziyisithupha ziyizisekelo zezinye izindlela zokuqeqesha eziphumelelayo. Lokhu kuhlanganisa zonke izici ezinkulu zesisekelo esiqinile sokuqeqeshwa kwezemidlalo.
Ukwakha uhlelo oluhambisana nayo yonke yale mihlahlandlela kungaba inselele, ngakho akumangalisi ukuthi abagijimi abaningi baphendukela kumqeqeshi noma umqeqeshi ukuze uthole usizo ngemininingwane ukuze bakwazi ukugxila ekusebenzeni. Indlela eyodwa ejwayelekile yokuqeqeshwa ukuqeqeshwa ngezikhathi ezithile ezakhayo phezu kwezigaba ezithile zokuqeqesha kulo nyaka.
Umthombo
UWilmore, uJH noCostill, i-DL Physiology yezemidlalo nokuzivocavoca: Edition 3. 2005. Human Kinetics Publishing.