Yenza iMindset yokuPhila okuphumelelayo ngezi zicwangciso

Kubantu abaziva bengenamdla wokuzilolonga kunye nokuzilolonga ngaba ukuphuhlisa ingqondo yokomelela kunokunceda ukuphucula nokugcina inkuthazo?

Fitness Mindset Motivation

Ukufunda ukwenza umthambo njengenxalenye yendlela yokuzilolonga rhoqo kunokuba nempembelelo enkulu kwimpilo nakwintlalontle. Ekuqaleni, abantu ngabanye bangaphakathi, kodwa njengoko ixesha lihamba, iibhloko zengqondo zinokuphazamisana nenkuthazo yokuzilolonga. Ukuguquguquka kunye nawe kunye nokufaneleka / iinjongo zempilo yinxalenye yenkqubo, kwaye ukoyisa iibhloko zengqondo kungundoqo ekugcineni ukukhuthaza. Konke malunga nokudala ukufaneleka kwengqondo ukugcina ukuzithemba kunye nokukhuthaza kwaye ujabulele izibonelelo zokuzilolonga rhoqo.

Ukuziva Udiniwe

Xa uziva udiniwe, umntu ngamnye kufuneka azibuze ukuba kukudinwa ngokomzimba na ngokwasengqondweni. Ukuba ukudinwa akubangelwa kukungalali, ukugula, okanye umsebenzi onzima ngokwasemzimbeni, kusenokwenzeka ukuba kukudinwa engqondweni. Ukudinwa engqondweni ngokufuthi kunokuvakala emzimbeni, yaye elona nyango licetyiswayo kukwenza umthambo. Amaxesha amaninzi, xa umntu eqala ukusebenza kwaye wongamele ukudinwa kwengqondo, uziva engcono. (UJuriena D. de Vries et al., 2016) Ukuzilolonga rhoqo kunokunyusa amanqanaba amandla kwaye kushiye umzimba ungadinwa kangako. (UBryan D. Loy et al., 2013) Nangona kunjalo, abantu kufuneka baqinisekise ukuba kukho ixesha elaneleyo lokubuyisela kunye nokubuyisela umzimba emva kokusebenza.

UkuZithetha

Ngamanye amaxesha kukho ilizwi elincinci elithi thatha usuku okanye wenze umsebenzi olula. Kulungile ukuba bhetyebhetye, kodwa amaxesha amaninzi, abantu kufuneka bakulungele ukumelana namazwi okutsiba-ukuzilolonga kwaye bahlale bekhuthazekile.

Susa imiqobo

• Susa imiqobo enokukuphazamisa ekwenzeni umthambo.
• Yiba nezixhobo zokuzilolonga kunye nexesha lokuzilolonga licwangciswe kwangaphambili ukuze kungabikho ingcinga yesibini.
• Ukuba indawo enyiniweyo ingumba, fumana izixhobo ezixineneyo njengentambo yokutsiba engenantambo engadingi gumbi lininzi.

Musa ukuvumela ukuThatha ukuPhumla

• Abantu abaceba ukwenza umthambo emva kwesikolo okanye emsebenzini akufuneki bagoduke, bahlale phantsi, baphumle ukubukela umabonwakude ngaphambi kokuba basebenze.
• Abantu abasenokufuna utshintsho ukuze bazilolonge kufuneka bazame into ethambileyo kodwa esebenzayo, njengokuzolula okanye ukwenza umsebenzi olula.
• Abantu abenza umthambo kusasa kufuneka banxibe iimpahla zabo zokuzilolonga ngoko nangoko, ukuze bangakwazi ukuqikelela okwesibini kwaye baqhubeke nomsebenzi wabo.
• Zikhumbuze ngezizathu zokuzibophelela kwimithambo.

Uphando lubonisa ukuba ukusebenzisa umntu wesibini ukuthetha yedwa kunokunceda ukugcina inkuthazo. Ukuzikhuthaza ngamabinzana anje ukuba unokwenza oku, unayo le, okanye uza kufezekisa iinjongo zakho zempilo kuphucula amathuba okufumana isiphumo oyifunayo. (Sanda Dolcos, Dolores Albarracin. 2014)

Yilwa Ngokuthandabuza

Qala ngamanyathelo amancinci. Buza ukuba amathandabuzo ayakuthintela na ukuba uqalise. Ukuba amathandabuzo aqala ukuvela:

Cela Uncedo

• Umntu osebenza naye, umhlobo, okanye iqabane linokunceda ukuvuselela inkuthazo.
• Baxelele ngemiceli mngeni yokubambelela kwimithambo.
• Bacele ukuba bazilolonge kunye.

Yenza Okunokwenzeka

• Ukuba ukusebenzela imizuzu engama-30 kunzima kakhulu, ungakhathazeki ngako.
• Hamba ixesha elide kangangoko kwaye uzame ngakumbi kwixesha elizayo.
• Yigcine ilula kwaye ibale. (UMargie E. Lachman et al., 2018)

Chaza ngokutsha uMthambo

• Ukuzilolonga kunokuziva ngathi ngumsebenzi, kodwa akunyanzelekanga ukuba kube njalo.
• Umzekelo, abantu abahleli okanye beme imini yonke banokusondela kwi-workout njengemizuzu engama-30 ukuphuma nokujikeleza.
• Okanye, emva kokuba abantwana bazinze, lixesha lokuba uzenzele into kwaye usebenzise uxinzelelo kude.

Izikhumbuzi ezisempilweni

• Bhala amanqaku akhuthazayo okuqina kwengqondo kwaye uwabeke apho aya kubonwa rhoqo.
• Ezi zinokuba ziinjongo zokuzilolonga; umzekelo, ndiza kusebenzisa imizuzu engama-30 kuba ndifuna amandla amaninzi, ukulala okungcono, amandla, njl.

Qeqesha Ingqondo Ukuzilolonga

Xa umba uyintshukumisa, ingqondo ifuna ukuqiniseka ukuba yenza umthambo. Indlela yokusebenzisa izakhono zokucinga ngengqondo:

imivuzo

• Xa ugqiba umthambo, imivuzo inokunceda.
• Umthambo unemivuzo yawo – amandla angakumbi, umoya ophucukileyo, isiqabu soxinzelelo, kunye nokunciphisa umngcipheko wesifo.
• Mhlawumbi ipere entsha yezihlangu, ii-earbuds okanye i-headphones, izixhobo zokuzilolonga, okanye i-massage iya kwandisa inkuthazo.

Yenza isivumelwano

• Qhubeka uzilolonga ngalo naliphi na ixesha, kwaye ukuba umnqweno wokuyeka usekhona, yiyeke.
• Izihlandlo ezisithoba kwi-10, abantu baya kuqhubeka.

Yenza ngathi

• Ukwenza ukholo kunokukhuthaza ukufaneleka kwengqondo.
• Ukwenza ngathi ugqatso, okanye kwimuvi, nantoni na eyenza umzimba ufune ukuhamba.

Zibekele Usukelo onokulufikelela

• Ukwenza usukelo olunzima kunokuvelisa uloyiko lokungakwazi ukulufikelela.
• Jolisa kwiinjongo ezincinci ezifikelelekayo ezihamba kunye nenjongo enkulu ngokubanzi.
• Ngaloo ndlela, kukho uloyiso olungakumbi, yaye intshukumisa yokuqhubeka ushukuma iyagcinwa.

ukhuphiswano

• Ukhuphiswano olunempilo lunokuba yinkuthazo enkulu.
• Ukukhuphisana nawe ngamaxesha akhawulezayo, iintsimbi ezinzima, okanye amaza amaninzi kunokugcina impembelelo iqhubeka.
• Imidiya yoluntu kunye neeapps zokukhuphisana nosapho kunye nabahlobo nazo zinokunceda.

yomfanekiso

• Iimbaleki zisebenzisa ubuchule bokubukela umdlalo, umdlalo, kunye netumente ukuze bazilungiselele kwaye balungele ukwenza oko bebekwenza.
• Abantu ngabanye banokwenza into efanayo ngokuzibona besenza umthambo ukusuka ekuqaleni ukuya ekupheleni.
• Yiba nombono wokuzilolonga kunye nempumelelo yokugqiba, kwaye wenze ukuba kwenzeke. (UFritz Renner et al., 2019)

Sebenza Izinto

• Ukuzivocavoca kunika ixesha lokucamngca lokucinga ngeengxaki kunye nemingeni.
• Sebenzisa ixesha lokuzilolonga ukujongana neengxaki kwaye uphinde ugxininise izicwangciso zokuzisombulula.

Inkqubo Iinjongo

• Ukukhetha iinjongo ezithile eziyinxalenye yenkqubo yokuzilolonga, njengokusebenza ngamaxesha angama-3-4 ngeveki, kuyacetyiswa xa kuthelekiswa nokusebenzisa iinjongo zesiphumo, njengokulahlekelwa iipounds ezilishumi.
• Iinjongo zesiphumo zinokuphuma kulawulo lomntu; endaweni yoko, gxininisa kumanyathelo okuphumeza iinjongo, ezinciphisa uxinzelelo kwaye yindlela elawulwayo yokusebenza. (UKylie Wilson uDarren Brookfield. 2011)

Ukutshintsha indlela yokuphila ukuquka umthambo akukho lula. Elona nyathelo libalulekileyo kukuba nesimo sengqondo esifanelekileyo. (UMargie E. Lachman et al., 2018) Ukucinga ngomthambo njengesinyanzeliso kuya kutyhafisa inkuthazo. Endaweni yoko, yenza ingqondo yokuqina ukuze uphathe umthambo njengekhefu kulo lonke uxinzelelo kunye nomvuzo we ingqondo nomzimba kubomi obunempilo.

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Ukuzivocavoca kweKhaya lokuNceda iintlungu

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Ucaphulo

de Vries, J. D., van Hooff, M. L., Geurts, S. A., & Kompier, M. A. (2016). Zilolonge njengongenelelo lokunciphisa ukudinwa okuNxulumene nokuFundisa phakathi kwaBafundi beDyunivesithi: Uvavanyo oluLawulwayo lwe-Arm-Arm ezimbini. PloS enye, 11(3), e0152137. doi.org/10.1371/journal.pone.0152137

UBryan D. Loy, uPatrick J. O'Connor kunye noRodney K. Dishman (2013) Umphumo wokuzivocavoca omnye kumandla kunye nokukhathala uthi: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta, Ukukhathala: i-Biomedicine, iMpilo kunye nokuziphatha, i-1 :4, 223-242, DOI: 10.1080/21641846.2013.843266

I-Dolcos S, i-Albarracin D. (2014). Intetho yangaphakathi yommiselo wokuziphatha: Iinjongo kunye nokusebenza komsebenzi zomelela xa uthetha nawe njengoWe. Eur J Social Psychol. 44(6):636-642. doi:10.1002/ejsp.2048.

Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). Xa abantu abadala bengazilolongi: Iindlela zokuziphatha zokwandisa uMsebenzi woMzimba kwi-Sedentary Middle-Aged kunye nabadala abadala. Ukuqaliswa kokuguga, i-2 (1), igy007. doi.org/10.1093/geroni/igy007

Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Imifanekiso yengqondo "njengesandisi senkuthazo" ukukhuthaza imisebenzi. Uphando lokuziphatha kunye nonyango, 114, 51-59. doi.org/10.1016/j.brat.2019.02.002

UKylie Wilson kunye noDarren Brookfield (2009). Isiphumo sokuSetwa kweNjongo kwiNkuthazo kunye nokuBambela kwiNkqubo yokuSebenza kweeVeki eziNtanda, iJenali yaMazwe ngaMazwe yezeMidlalo kunye neNgqondo yoMthambo, 7: 1, 89-100, DOI: 10.1080 / 1612197X.2009.9671894