Izindlela zokuqeqeshwa kwe-Weight Training Motivation

Thola Imiphumela Emihle Ngalezi Zindlela Zokukhuthaza

Ukugqugquzela kanye nezakhi zengqondo zokuqeqesha isisindo kubalulekile empumelelweni. Ukubaluleka kwengxenye engokwengqondo ngokuvamile kunqatshelwe ukuthi izigidi ze-dieters, izivivinya, nabaqeqeshi besisindo bazama ukwakha isimo sempilo ejwayelekile kanye nempilo. Njengoba umqeqeshi we-baseball nomphathi uJogi Berra bememezela ngokuhlakanipha, "I-Baseball ingu-90% yengqondo.

Esinye isigamu singokomzimba. "

Ungawuthola kanjani futhi uhlale ushukunyiswa ukulahlekelwa isisindo, ukwakha imisipha nokuthola kahle?

Isizathu sokuguqula okungcono

Amakhono amabili ayisisekelo adingekayo ekwakheni umzimba ofanelekile, onempilo nokukhangayo yiwo:

1. Ulwazi olunokwethenjelwa noma ukutholakala iseluleko esinokwethenjelwa ngokudla okunomsoco kanye nokusebenza ngokomzimba kanye nokusetshenziswa kwemigomo, futhi,
2. Isizathu sokwenza lolu lwazi lusebenze

Ukuphatha inqubo yokushintsha kuyimfihlo yokuphumelela. Udinga ukwazi ukuthi ungashintsha kanjani ukuziphatha kulokho okwenzayo manje okungenakukhiqiza futhi akusikho okufunayo, endleleni yokuphila okuyokunika ukuthi ukuqina, impilo, nomzimba ofisa ufisa ukuba nawo.

Abanye abantu bakuthola kulula ukugxila emathekheni futhi baqhubekele phambili baze bafeze lokho abazimisele ukukwenza: Bhala incwadi, ulahlekelwe isisindo, wakhe ibhizinisi eliphumelelayo. Imigomo ingahluka, kodwa abantu abaphumelelayo banezinto ezimbalwa ezifanayo. Okokuqala, bayaqonda ukuthi ukuze baphumelele, udinga uhlelo olunengqondo nemigomo efinyelelekayo ngezigaba endleleni.

Okwesibili, bavame ukuba nomfanekiso oqinile wokubukwa nomzwelo walokho ukuphumelela kuzobukeka futhi bazizwe benjani kubo. Lokhu kuthatha amakhono enhlangano, ukubekezela, ukugxila, ukuzimisela nokushayela - nokucabanga okuthile.

Konke kungcono kakhulu kubantu abambalwa abanesipiliyoni ababonakala bekwazi ukuqonda ukuthi konke lokho kufanelana kanjani kusukela ebusheni.

Ukuphumelela okuphezulu ezindaweni eziningi "kuzalwa," kodwa ezinye "zenziwe". Kungenzeka ukuthi ufunde ukuthi ungayisebenzisa kanjani lamakhono ngokuqonda izimiso eziyisisekelo zokuguquka kokuziphatha.

Izinyathelo Ezinhlanu Zokushintsha Ukuziphatha

Izazi zengqondo ziqaphela izigaba ezinhlanu zenguquko. Zama ukusebenzisa lokhu kucabangela empilweni yakho, ikakhulukazi uma uke wathanda ukwenza izinguquko ezinhle empilweni yakho kepha okwakungeke kwenzeke ukuthi kwenzeke. Futhi lokho kuhlanganisa cishe sonke.

1. Ukucabangela kuqala: Kulesi sigaba sokuqala, umuntu akaqapheli isidingo sokushintsha ukuziphatha. Lokhu akusobala ngoba ngokufunda lesi sihloko ubonisa isithakazelo sakho okungenani ukuthi kungenzeka ukuthi ukuziphatha kwakho kudinga ukuguqulwa.
2. Ukucabangela: Kulesi sigaba sesibili, umuntu ubonisa izinzuzo nezingozi zokushintsha. Lokhu kungaba yisiteji lapho abafundi abaningi balesi sihloko bezithola khona.
3. Ukulungiselela: Uma "abaguquguquli" befika kulesi sigaba, bavame ukulungiselela izinhlelo zokukhonta. Njengoba kuphawulwe kulo lonke lesi sihloko, ukuhlela nokulungiselela kubalulekile ekufinyeleleni imigomo.
4. Isinyathelo: Lesi yisiteji lapho usuqedela ngokugcwele uhlelo lwakho. Ngenxa yalokho, ukuziphatha kwakho kuyashintsha noma kushintshile ukuze kufinyelele imigomo yakho.

1. Ukulondoloza: Lesi yisigaba esibalulekile lapho unquma ukuqhubeka nokuziphatha okusha noma ukubuyela emuva ekuziphatheni kwangaphambili. Abantu abaningi bazobona ukuthi lokhu kuyisiteji lapho konke kuhamba khona. Ubeke amandla amaningi ukuze ufinyelele kuleli phuzu kodwa awukwazi ukuqhubeka uqhubeka. Udinga uhlelo oluthile lwalokhu kungenzeka.

"I-Self Talk" ikugcina ku-Track

I-psychotherapists ibiza lokhu "ukwelashwa kwengqondo" noma "ukwelashwa okunomqondo ozwakalayo." Kusho ukuthuthukisa ingxabano yokucabanga noma inselele ekhanda lakho ukuthi kungani kufanele ukwenze noma ucabange ukuthi ulungile. Akufanele uhambisane nokuziphatha owaziyo okulimazayo noma okulimazayo.

Isibonelo, ungase unselele umqondo wokuthi uhlale ungafanelekile futhi ukhuluphele ngokweqile, nokuthi ngeke ube nomzimba okhangayo, onempilo. Inselele le mbono ngemicabango emihle ikunika amandla okushintsha. Uma kuziwa esigabeni sesondlo, udinga amathuluzi anjengalokhu ukukusiza ukwakha iphethini yokuziphatha nokuphila okuzokwenza kancane kancane uqiniseke endleleni yakho entsha yokwenza izinto.

Iziphakamiso eziyisikhombisa zokukugqugquzela ukuqeqesha umzimba

Nakhu ukuziphatha okuyisikhombisa okumele ukwenze uma uzama ukwethula nokwakha imikhuba yokuphila impilo yonke kanye nempilo yakho. Isibonelo ngasinye sinikezwa. Ngenkathi ezinye zalezi zinto zingabonakala zingenakwenzeka kuwe, ziyizibonelo zezinhlobo zokuguqulwa kokuziphatha ongafisa ukuzicabangela. Cabanga ngezinye zakho ngokwakho.

1. Hlela Ukufeza Izinjongo Zakho

• Cabanga ngempilo nokuqina komsebenzi wesikhathi eside. Yifinyelele ngendlela efanayo ukuthenga indlu, imoto, uhambo lwezilwandle noma enye iphrojekthi enkulu: Yenze kube yimfuneko.
• Hlela, hlela, uhlele. Sebenzisa idayari, izingodo noma amaphephandaba ukurekhoda imisebenzi, ukhethe imigomo, futhi ulandele inqubekela phambili.
• Faka izithombe, uzibhalele, izingcaphuno ezigqugquzelayo, nezinkondlo - noma yini okuzokwenza ugxilise.
• Ungapheli ngaphezulu. Beka izinhloso ozibonayo ezifinyelelekayo. Uma uhlose kakhulu, ukudumala kungakudikibala. Amaphilisi amabili ngesonto lokulahlekelwa kwamafutha angase abe umgomo ongenakwenzeka kubantu abaningi. Amakhilogremu amahlanu angeke akwazi.

2. Lawula Amaphethini Okudla Okudla

• Gcina ukudla ungaboni.
• Ungalondolozi okusele.
• Nciphisa ukudla okulungele ukudla.
• Ungamukeli ukudla okunikezwa abanye.
• Ungashiyi izitsha zokukhonza etafuleni.
• Sebenzisa amasayizi amancane weplate.
• Thenga ngehlu. Ngaleyo ndlela ngeke uzithengele ukudla okungenampilo.

3. Phatha Ukudla Ukuziphatha

• Chew kahle ngaphambi kokugwinya.
• Yidla kancane. Beka ifolda yakho phansi ngemuva komlomo ngamunye.
• Ungabukeli ithelevishini ngenkathi udla noma udlala.
• Qala ukudla okusethiwe kanye nezikhathi zokudla futhi ubambelele kubo.
• Faka ama-magnets noma izitifiketi esiqandisini sakho ngemilayezo ekhuthazayo yokuvimbela ukuba uvule lelo friji.

4. Ukubuyisela intuthuko nokuphumelela

• Cela usizo nokukhuthazwa emndenini nabangane. Ukudumisa kanye nomvuzo kubantu abasondelene nawe kungaba yisikhuthazo esinamandla sengqondo sokuphumelela.
• Hlela imivuzo yokufinyelela ukuziphatha okuqondile nemigomo njengokuya kumabhayisikobho noma ukuthenga ingubo entsha.
• Qaphela ngemikhiqizo yokudla . Ukudla okunempilo okufana nesithelo esisithandayo noma i-yogurt ephansi kungase kube kuhle, kodwa ungenzi iphethini yokudla ukudla okuvinjelwe ukuze uthole umvuzo noma induduzo.
• Hlela imigomo efinyelelekayo, kodwa yenza kube nzima ngokwanele ukuthi inselele wena futhi udale umuzwa wokuphumelela ekuqedeni.

5. Qala ukuzihlola

• Qala idayari noma log.
• Faka ukudla okudliwe, ukudla okuthathwe, izindawo kanye nabantu ekudleni.
• Ukurekhoda umsebenzi owenzayo nendlela ozizwa ngayo.
• Qinisekisa imizwa yansuku zonke ngomzamo nangenqubekela phambili.
• Sebenzisa idayari ukukhomba izindawo zenkinga.
• Hlela imigomo efinyelelekayo.
• Funda amanani okudla okunomsoco namandla okudla.

6. Ukwandisa umsebenzi womzimba nokuzivocavoca

• Qaphela umsebenzi ongewona umsebenzi futhi ungayandisa kanjani.
• Hambisa okuningi: Sebenzisa izitebhisi, wenze imisebenzi eminingi yasendlini, uhlale phansi, thambekele ensimini yakho.
• Sebenzisa i-pedometer ukurekhoda ukuthi uhamba kangakanani. Hlela izinyathelo ezingu-10 000 ngosuku ngalunye.
• Qala ngohlelo lokuqala lokuzivocavoca ukuze ungadangali. Uma ungumuntu omusha ekuqeqesheni isisindo noma noma yikuphi ukuzivocavoca, thola imvume kudokotela wakho. Uhlobo lwenqubo yakho yokuzivocavoca luzoxhomekeka ekuziphatheni kwakho nemibandela yezempilo ekhona.
• Hlela imigomo efinyelelekayo.
• Funda izilinganiso zamandla ngezikhathi zokuzivocavoca.
• Gcina idayari noma ungene ngemvume.

7. Sebenzisa Ingqondo NamaThuluzi Ezingqondo

• Gwema ukubeka imigomo engase ibe ngaphezu kwamakhono akho.
• Hlala ekufezeni, hhayi ngezinhloso ezingaphuthelwa.
• Ukuphikisa imicabango engafanele ngemicabango nemicabango emihle.
• Sebenzisa idayari yokudla kanye nokuzivocavoca noma iphephabhuku lomuntu siqu ukukhipha impumelelo eqinisekisayo, ukurekhoda amarekhodi nokulungisa imigomo.

Ukubamba Isizathu Sokugqugquzela Isisindo

Ukuthola umzimba oyifunayo akuyona nje ukusheshisa ohlelweni lokudla nokuzivocavoca. Udinga ukuhlola ngokucophelela isimo sakho samanje. Hlela imigomo kanye nomugqa wesikhathi wokuphumelela. Umqeqeshi womuntu siqu angakusiza wenze lokhu uma kunesidingo. Uma ungekho esimweni sokusebenzisa umqeqeshi wakho, funda ulwazi olusungulwa kakhulu njengalokhu uyakwazi futhi ufune izeluleko kubangane abanolwazi. Ukuqala uhlelo lwezempilo nempilo ngehlelo lokuxhumana luzokhulisa amathuba akho okuphumelela.

> Imithombo:

> Cockburn J. Ukwamukelwa kobufakazi bokusebenza: kungashintsha kube esimeme ?. MJA Vol 180, S67, 15 Mashi 2004.

> Zimmerman GL, Olsen CG, Bosworth MF. Izindlela 'zokuguquka' zokusiza iziguli zishintshe ukuziphatha. Am Fam Physician . 2000 Mar 1; 61 (5): 1409-16.

> AJ Stunkard, HC Berthold. Iyiphi ikhambi lokuziphatha? Incazelo emfushane kakhulu yokulawulwa kwesisindo sokuziphatha. Am J Clin Nutr l985; 4l: 821-823.