Sonke sidinga usizo oluncane ngokuzivocavoca ngezinye izikhathi, kungakhathaliseki ukuthi sesiqala nje noma sesibe khona isikhathi eside futhi umqeqeshi womuntu siqu angenza lokho nje.
Imboni yokuqeqeshwa yomuntu isilokhu ikhula iminyaka njengoba abantu bezama ukuthola izindlela zokuhlala bafanelekile, bathole impilo enhle, futhi banciphise umzimba ngisho nemisebenzi yethu yomsebenzi kanye nempilo yasekhaya ihilela ukuhlala ngaphezulu kunanini ngaphambili.
Noma kunjalo, ukuqeqeshwa komuntu siqu kungabiza futhi abantu abaningi bahlehlise kuso, mhlawumbe bangaqiniseki ngalokho abazophuma kulokho okuhlangenwe nakho, kungakhathaliseki ukuthi kuwufanele yini imali, noma mhlawumbe baze bazizwe bengenaso isimo sokusebenza nomqeqeshi.
Kodwa-ke, kunezinto eziningi kakhulu umqeqeshi womuntu siqu ongakwenza, cishe noma ubani angazuza ngokuqasha eyodwa.
Kunezizathu eziningi ezenza abantu basebenze nabaqeqeshi. Abanye bafuna uhlelo lwabantu ngabanye ukuze bakwazi ukulahlekelwa isisindo noma bakwazi ukuma lapho abanye befuna ukuthi babe nokuphendula ngokusebenza kwabo.
Noma ngabe ukuphi uhambo lwakho lokuzivocavoca, umqeqeshi womuntu siqu angase abe yilokho okudingayo ukuthatha ukuze ufinyelele ekugcineni imfanelo yakho yokuzivocavoca nokulahlekelwa kwesisindo.
1 - Awuboni imiphumela
Uma ngabe usebenzise umzimba ngokuqhubekayo amasonto ambalwa noma izinyanga futhi ungalahlekelwa isisindo noma ufinyelele imigomo yakho, ukuqasha umqeqeshi kungaba yinto enhle.
Nazi ezinye zezici umqeqeshi omuhle ongakwenza:
- Bheka uhlelo lwakho lwamanje ukucinga izindlela zokushintsha noma ukulungisa ukusebenza kwakho ukuze ubenze ngokuphumelelayo nangempumelelo.
- Ukucindezela kancane - Ngokuvamile abantu abakuboni imiphumela ngoba abasebenza kanzima ngangokunokwenzeka . Kulula ukuyeka uma uwedwa, kodwa ukuba nomuntu lapho ukuze inselele ungenza umehluko esikalini.
- Hlola imigomo yakho - Angakusiza futhi ukuba ubone uma imigomo yakho ingokoqobo.
- Yibambelela icala - Angase asebenze nawe ukubeka imigomo yamasonto onke futhi uhlole njalo ukuze ubone ukuthi wenza kanjani.
- Kukusiza uhlale ushukunyiswe ukuzivocavoca - Ukwazi ukuthi unesivumelwano sokuthi ungakusiza ungakusiza ukuthi uhlale emgqeni phakathi nesonto.
- Ukufundisa indlela yokuphakamisa izisindo - Ngokuvamile abantu bagxila kwi- cardio ukuze banciphise isisindo, kodwa udinga ukuqeqeshwa kwamandla futhi, into ethile umqeqeshi angakufundisa ukuthi ungayenza kanjani indlela efanele .
Ungase uthole ukuthi uthola imiphumela, hhayi nje ngendlela okulindele, okuthile umqeqeshi angabona ngokucacile kusuka ngaphandle.
Ngezinye izikhathi udinga nje amasonto ambalwa ukuthola imibono emisha yokuzivocavoca nokusebenza futhi ungaphuma ngokwakho uma usutholile okudingayo.
2 - Awazi ukuthi kufanele uqale kuphi
Uma ungumuntu omusha wokuzivocavoca , ubona ukuthi kunzima kangakanani futhi asizalwanga ngolwazi lokuthi singakwenza kanjani. Uma ubhekene nomsebenzi wokwakha uhlelo oluphelele lokuzivocavoca , ungase uzizwe ukhululekile ungenzi lutho.
Abaqeqeshi bayazi konke okuya ohlelweni oluphelele: I- Cardio , ukuqeqeshwa kwesisindo , nokuqeqeshwa okuguquguqukayo . Futhi-ke kukhona zonke izakhi okumelwe uzibonise, kusukela emiphi imisebenzi ongayenza ukuze uvumelane nayo yonke isimiso esimatasa.
Uma ungazi ukuthi wenzani, umqeqeshi angakusiza:
- Bonisa imisebenzi efaneleko - Mhlawumbe awukwazi ukuthi yini ezosebenza emzimbeni wakho, isimiso noma imishini etholakalayo. Umqeqeshi angakwazi ukuphakamisa imisebenzi ehambisana nazo zonke lezo zindawo.
- Siza ukubeka ndawonye uhlelo oluhle - Umqeqeshi angakusiza ekuqondiseni kahle ukuthi uqala kanjani nokuthi ungayisebenzisa kangakanani ukuzivocavoca ekuqaleni.
- Ukusiza ngezinto eziyisisekelo - Ukusebenza okwenziwe kusekelwe kwi- FITT Principle , okusho ukuthi ukhetha imvamisa , amandla , isikhathi kanye nohlobo lokuzivocavoca okwenzayo futhi usebenzise lezo zakhi ngokuhamba kwesikhathi. Umqeqeshi angakusiza ukuthi ufunde zonke lezo zinto, ukubonisa ukuthi unga:
- Bonisa ukuthi kunzima kanjani ukusebenza ngesikhathi sokuzivocavoca nokuthi ungabheka kanjani umsebenzi wakho wokuzivocavoca
- Ngokuqeqeshwa kwesisindo, uzokukhombisa ukuthi ungakhetha kanjani umzimba , izisindo , u-reps, futhi ubeka
- Sebenzisa amathuluzi ahlukene afana nomqaphi wezinga lenhliziyo noma tracker yomsebenzi ukuthuthukisa ukusebenza kwakho
- Kukusiza ngesimiso sakho - Ngokuvamile lokhu kuthola ukudideka kakhulu. Umqeqeshi angase ahlale phansi futhi akusize uhambe ngekhalenda lakho bese uthola ukuthi ungakwazi yini ukusebenza nokuthi uzokwenzani ngalezo zinsuku ongasebenzi nomqeqeshi.
- Siza ukuthi ukwandise isikhathi sakho ngenkathi sikugcina ngaphakathi kwemingcele yakho ukuze ungadluli.
3 - Unesizungu Ngokusebenza Okufanayo Okudala
Uma ungumuntu oqeqeshelwa ulwazi, mhlawumbe awucabangi ukusebenzisana nomqeqeshi womuntu siqu. Noma kunjalo, kungaba yisinqumo esihle uma udinga ezinye ezihlukahlukene ekusebenzeni kwakho. Kulula ukuwela emsebenzini, usebenzise okufanayo ngokuphindaphindiwe.
Akukona lokhu kuphela okubangela ukukhathazeka , kungabangela ukulahlekelwa isisindo , ukulimala ngokweqile nokushisa .
Nakhu umqeqeshi angakwenzela:
- Thatha umbono omusha wokusebenza kwakho - Umqeqeshi uza ngalokhu ngeso lengqondo futhi angase abone izinto ezithile mayelana nohlelo lwakho noma ukusebenza okusheshayo okungenza kube mnandi futhi kumnandi.
- Letha imibono emisha etafuleni - Abaqeqeshi bahlangene nazo zonke izinhlobo zokusebenza njenge:
- Ukuqeqeshwa kwesifunda
- Ukuqeqeshwa okuphakanyisiwe okukhulu okufana nokuqeqeshwa kwe-Tabata .
- Ukusebenzisa izindlela ezahlukene zokuqeqeshwa kwamandla njenge- supersets , ukuqeqeshwa kwepiramidi nokuningi.
- Ukusiza ukuthola imishini entsha - Kunezicucu ezintsha zezinto ezivela njalo ngesikhathi seGamagon Ball egcwala amanzi ukuze inselele umzimba wakho ngendlela ehlukile.
- Siza ukusetha izinjongo ezintsha nezinselele
- Ukukucindezela kunokuba uzicindezele
Umqeqeshi angaletha umbono omusha nemibono emisha ukuze inselele zombili umzimba wakho nengqondo yakho. Ngisho noma nje wenza amasonto ambalwa noma uhlangana njalo ngemva kwamasonto ambalwa, uzothola kuqabula ukuba ube nokusebenza okusha nokudlala amathoyizi amasha okudlala nawo.
4 - Udinga Ukuba Unzima
Uma uzizwa sengathi unamathele noma usulungele ukuthatha ukuqeqeshwa kwakho ezingeni elilandelayo, umqeqeshi womuntu siqu ongazibonela angathola izindlela ezintsha zokuzinselela wena.
Umqeqeshi anga:
- Siza ukusekela imingcele yakho - Enye indlela yokuchofoza amapuleti odlule ukugoba ngezisindo zakho. Umqeqeshi angase abe khona ukukusiza ukhethe izisindo ezifanele futhi ubone wena ngezivivinyo ezingaphezu kanzima.
- Ukuzivocavoca nawe - Enye inketho ongase ube nayo kuba nomqeqeshi ehlanganyela emsebenzini wokusebenza, enezela isici sokuncintisana ekusebenzeni kwakho. Izenzo zozakwethu nazo
- Kukusiza ukuthi uthole futhi uqeqeshe imicimbi yokuncintisana - Mhlawumbe ufuna ukugijimela umjaho noma wenze enye yalezi zinhlanga eziyinkimbinkimbi njengoMdaka oTshwala lapho uhamba khona ngokusebenzisa inkinga yesithiyo noma omunye umcimbi wendawo lapho kufanele ugobe khona ukuze uthole amandla akho.
Uzothola kunzima ukuyeka umqeqeshi emi phezu kwakho, ekutshela ukuba wenze nje ... eyodwa ... ngaphezulu ... rep. Ungase uthole ngisho namandla ofihlekile ongazange wazi ukuthi unayo, okungashukumisela wena nakakhulu.
5 - Ufuna Ufunde Indlela Yokuzivocavoca Ngokwakho
Ngisho noma umgomo wakho ukudala ukuzikhandla kwakho nokuzivocavoca kwakho, ukuqasha umqeqeshi ngezikhathi ezimbalwa kungaba inzuzo enkulu yokufunda indlela efanele yokuzivocavoca. Lokhu kuyiqiniso ikakhulukazi uma uqeqesho olusha emandleni futhi udinga ukuzivocavoca.
Kulokhu, nansi izinto ezimbalwa umqeqeshi angakwenzela zona:
- Ukufundisa mayelana nemisipha emzimbeni wakho nokuthi isebenza kanjani - Lokhu kubalulekile uma uzosebenza ekhaya noma kwi-gym ngokwakho.
- Bonisa izivivinyo ezithinta lezo misipha - Lolu lwazi igolide, ikakhulukazi ekuzivocavoca ekhaya . Ukwazi izinhlobo ezahlukene zokuzivocavoca kukuvumela ukuthi udale ukusebenza kwakho uma usulungele ushintsho.
- Ukufundisa indlela yokuphakamisa izisindo - Kangaki ukuphakamisa izisindo nokuthi ungakhetha kanjani izisindo zakho, isethi, nokuphindaphinda. Angakwazi ukwenza izinhlobo ezihlukahlukene zokusebenza ukuze uqhubeke wenza uma usulungele ukuphuma ngokwakho.
- Bonisa ifomu elihle - Ukuze uthole okuningi ukusebenza kwakho futhi ugweme ukulimala, kudingeka wenze umsebenzi ngamunye ngendlela ethile. Umqeqeshi anganikeza amakholi ukukusiza ukuthi uthole umzimba wakho endaweni efanele ukuze uhambe kahle.
- Yiba isisetshenziswa esitholakalayo - Ngisho noma uyeka ukuqeqeshwa, usenalo muntu njengomthombo. Abaningi abaqeqeshi bahle ngokuxhumana nabo ngezikhathi ezithile ukuze uthole iseluleko futhi ungabuyela njalo ekuqeqesheni noma kunini.
6 - Udinga ukuphendula nokugqugquzela
Ukugqugquzela kuvela kuzo zonke izinhlobo zezindawo, kokubili ngaphakathi nangaphandle. Ungase ube nesizathu esithile sokuzivocavoca, njengokufuna impilo enhle noma ukuphuma emithonjeni yakho ephezulu yegazi.
Kodwa-ke, udinga abagqugquzeli abasemuva ukuba baqhubeke nokuzivocavoca njengokufuna ukunciphisa isisindo ukuze babonakale kangcono esimweni sokugeza noma esikoleni sakho esiphakeme sokuhlangana. Umqeqeshi womuntu siqu angaba ngumgqugquzeli.
Ngokuqasha umqeqeshi udala isisusa ngezindlela ezihlukahlukene njenge:
- Ngokwezezimali - Utshala imali ukuze ufinyelele umgomo wakho, ngakho nje ubonise imihlangano yakho ukuze ungalahlekelwa yimali ingase ibe ngokwanele ukuqhubeka uhamba.
- Ngesikhathi sakho - Awusanda nje ukutshala imali, usatshala isikhathi sakho futhi, isisetshenziswa esiyigugu sonke esifuna ukuvikela. Lokhu kungase kwengeze ekukhuthazeni kwakho ukuzivocavoca.
- Ukuba nesimiso sokumisa - Akukho okufana nokuqokwa okumi njalo ukukufaka gear emsebenzini. Awufuni ukudumaza umqeqeshi noma wena.
- Ukuziphendulela - Uyazi ukuthi umqeqeshi wakho uzokubuza cishe ngesonto lakho. Uzofuna ukwazi uma wenza umsebenzi wakho nokuthi indlela yokudla yakho ihamba ngayo. Ukwazi ukuthi kungenza kube nzima ukweqa ukusebenza kwakho .
7 - Unesifo esithile, ukulimala noma isimo
Uma unokulimala noma isimo esithile, udokotela wakho angase akufune ukuthi usebenzise. Kodwa wenza kanjani lokho uma uzwa ubuhlungu noma kufanele usebenze ngokulimala?
Yilapho umqeqeshi onolwazi efika khona. Abaqeqeshi basebenzisana nazo zonke izinhlobo zabantu futhi eziningi zazo zingaba nezici ezibavumela ukuba basebenze namakhasimende abanezidingo ezikhethekile.
Ezinye izinto nje umqeqeshi wakho angakwazi ukukusiza nge:
- Ukusebenzisa i-arthritis
- Ukuzivocavoca ngesifo senhliziyo
- Ukusebenzisa isifo sikashukela
- Ukubhekana nokulimala okudala noma okungapheli
- Ukusiza ukunqoba ubuhlungu bokubuyela emuva noma kwentamo
- Ukusiza ukwandisa ibhalansi yakho, amandla okuqala, nokuzinza uma uwile noma udinga ukusebenza kulezo zindawo.
- Ukusiza ukuba uhlele uhlelo uma ukhulelwe noma ufuna ukukhulelwa
- Ukwakha uhlelo olusebenza ezindaweni okudingayo ngaphandle kwe-reinjury noma ezinye izinkinga.
Okunye izinto okumele uzicabangele ngaphambi kokuhamba ngale ndlela:
- Khuluma njalo nodokotela wakho futhi uthole imvume yokuzivocavoca . Uma unesimo, umqeqeshi wakho angawudinga ngaphambi kokuba akuqeqeqe.
- Sebenzisa nomhlinzeki wakho wenyama , uma unayo. Umqeqeshi wakho angase angene ekuthintaneni nomthandi wakho wezempilo ukuze athole ukuthi yini okufanele uyenze noma akufanele uyenze.
- Qinisekisa ukuthi umqeqeshi wakho uhlangene nesimo sakho - Buza mayelana nanoma yiziphi amakilasi noma izitifiketi azithathile ukuqinisekisa ukuthi umqeqeshi uyazi ukuthi wenzani.
8 - Uqeqesha ngezemidlalo noma umcimbi
Umqeqeshi womuntu siqu onokuhlangenwe nakho angaba usizo olukhulu uma udlala emidlalweni ethile noma ukuqeqesha kwakho ngomcimbi ozayo.
Kungakhathaliseki ukuthi ungumkhuhlane wezimoto , umgijimi noma ukuhamba ngebhayisikili, kungenzeka ukuthi ungumqeqeshi ongaphandle ongakusiza up game yakho.
Vele uqiniseke ukuthi unemfundo ethize kunento efana nesimo sezemidlalo noma enye insimu ehlobene.
- Woza ngokusebenza okuhle - Umqeqeshi wezemidlalo owaziyo ukuthi uyaziphi izinto ozodinga ukuzenza, uthi, igalofu noma mhlawumbe basketball. Angakwazi ukuza nokusebenza ukuze aqinise izindawo okudingayo ukuze usebenze ngenkathi egwema ukuyiqeda.
- Woza ngesimiso esihle sokuqeqesha - Ukuqeqesha kungaphezu kokusebenza nje. Kubuye nokuba nokuba nesilinganiso esifanele sokuphumula kwesikhathi . Umqeqeshi angakusiza ukuba uhlele isimiso esikuvumela ukuba uthole okuningi emzimbeni wakho ngenkathi uvumela ukuthi uphulukise futhi ululame.
- Usizo ngokugwema ukulimala - Ukukhathazeka okuyinhloko ngezemidlalo ukuthi ukwenza okufanayo ngokuphindaphindiwe kungabangela ukulimala ngokweqile. Umqeqeshi angakusiza ngokuqeqeshwa okuphambene ukuze usebenze ezinye izidumbu emzimbeni wakho, uvumela ezinye izinhlanzi ukuba ziphumule noma zisebenze ngendlela ehlukile.
9 - Ufuna ukuqondisa, inkampani kanye nokusekela ngesikhathi sokusebenza
Abanye abantu bayazi ukuthi bangazivocavoca kanjani futhi bazi nokuthi bangakwenza kanjani ukuqeqeshwa ngendlela efanele, kodwa bathanda ukuba nomqeqeshi ozungeze ukusekelwa nokuphathwa.
Umqeqeshi angaba mnandi kulesi simo:
- Ukuba yibala - Uma uphakamisa izisindo ezinzima kakhulu, umqeqeshi angakusiza ukugcine uphephile futhi angakusiza ukugqoka izinsimbi zakho futhi.
- Ukukugcina emgqeni - Uma wazi ukuthi uzama ukuzithelela ngokwakho, umqeqeshi ngokuzenzakalelayo wenza ukuba usebenze kanzima ngoba nje uyazi ukuthi ukhona lapho ebuka khona.
- Ukwenza ukuzivocavoca - Mhlawumbe uthola kunzima ukuzivocavoca ngokwakho, kodwa ukuba othile avele emnyango wakho ukuthi uphume futhi wenze okuthile.
- Ukuba ngumhlobo omncane wokuzivocavoca - Ungase ufune okungaphezulu kunokuthi omunye umuntu akutshele ukuthi wenzeni. Mhlawumbe othile ongeke akuholele kuphela ekusebenziseni kodwa enze izinto nawe ngakho-ke awuziboni ngokwakho.
10 - Ufuna Ukusebenza Ekhaya
Uma ungathanda ukuzivocavoca ekhaya kodwa ungenayo imishini eminingi noma ungaqiniseki ukuthi ungayisebenzisa kanjani lokho onakho, ukuqeqeshwa komuntu siqu ekhaya kungcono kakhulu.
Hlola abaqeqeshi endaweni yakho abanikeza lokho kukhetho futhi uzothola izinzuzo eziningi ezifana:
- Ukuzijabulisa - Awudingi ukupakisha isikhwama noma idrayivu ekuzivocavoca . Umqeqeshi uza kuwe ngesikhathi esikusebenzelayo.
- Ubumfihlo - Akuwona wonke umuntu ofuna ukusebenzela phambi kwabantu abazokwenza izinto zokuzivocavoca . Ukusebenza ngaphandle kwesikhala sakho kungaba ngcono futhi kukwenze uzizwe ungakhathazeki.
- Ukufunda indlela yokusebenza ekhaya - Iningi lethu linezinto ezinjengamaqembu okumelana , ama-dumbbells, nebhola lokuzivocavoca , kodwa ungase ube nomqondo wokuthi ungasebenzisa kanjani ngempela imvelo yakho. Umqeqeshi omuhle angakubonisa ukuthi ungasebenzisa kanjani lawo mathuluzi kanye nabanye ongase ungacabangi ngazo - Isiteji , umbhede wakho, isihlalo noma ngisho namapuleti ephepha.
- Izinhlobonhlobo - Umqeqeshi angashintsha nokusebenza kwakho kaningi njengoba uthanda ngakho ungaze ube nesithukuthezi.
- Imikhiqizo yezinto zokusebenza - Angase alethe imishini kodwa futhi enze izincomo zemishini ezokusiza ukuba ufinyelele imigomo yakho.