継続する技術｜ダイエットも筋トレも記録・習慣化で目標達成

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Ukuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

"Ake siqhubeke nesidlo esiqala namuhla. Inhloso yami ukuthi ngehle ngo-5 kg!"
"Kusukela manje, ngizojima ejimini masonto onke! Sekuyisikhathi sokujwayela ukuzivocavoca futhi ngithole umzimba onempilo nothandwayo."

Lapho abantu bebeka imigomo, bagcwele ugqozi futhi abanakho ukungabaza ukuthi bazoyifeza imigomo yabo.
Kodwa-ke, noma ngabe uzimisele ngokuzimisela ngalesi sikhathi, isikhathi esiningi inselelo yakho izophelela edilini lezinsuku ezintathu.
Yeka iqiniso elinonya!

Manje yisikhathi sokuqeda le nhlekelele.
Lolu uhlelo lokusebenza lokuzijwayeza olukusiza ukuthi ufinyelele isimiso sakho sansuku zonke nemigomo ngamandla olwazi olulungile nokuklama, ngaphandle kokuthembela ekukhuthazeni noma ekuzimiseleni.


■ No. 1 uhlelo lokusebenza lokuzijwayeza
I-"Continuing Techniques" wuhlelo lokusebenza elingunombolo 1 lwamahhala lokujwayela e-Japan lazo zonke lezi zinto ezilandelayo.
① Inombolo eshicilelwe yokulandwa
② Inombolo yezindaba zempumelelo ezishicilelwe
③ Ukuhlolwa kwe-App Store

■ Imigomo eyinhloko iqhubekile nalolu hlelo lokusebenza
1. Ukudla/Ubuhle/Impilo
・ Ukuzivocavoca (ukuzivivinya kwe-pelvic, njll.)
・ Ukurekhoda ukudla (ukudla okurekhoda ukudla kwansuku zonke njll.)
・ Imisebenzi ehlobene nobuhle (ukunakekelwa kwesikhumba, ukunakekelwa kwezinwele, njll.)
・ Ukuzivocavoca kwe-Aerobic (ukuhamba, ukugijima, ukugijima, njll.)
・ Irekhodi lesisindo nokudla
・ Hlola izinga lokushisa/umzimba
・ Ukuzila ukudla/ukuzila ukudla okuncane

2. Ukuqeqeshwa kwamandla / ukufaneleka / ukunakekelwa kwezempilo
- Ukuzivocavoca umzimba (ama-push-ups, amapulangwe, ama-sit-ups, ama-squats, njll. ekhaya noma ejimini)
・ Ukuzilolonga/ukuguquguquka
・ Irekhodi lamaphesenti amafutha omzimba, umfutho wegazi, izinga likashukela egazini, njll.
・HIIT (I-High Intensity Interval Training. Indlela yokuqeqeshwa kwemisipha edumile efinyelela imiphumela yokushiswa kwamafutha ngesikhathi esifushane)
(Njengoba kunezinhlobo eziningi zoku-1. Zokudla Nokunakekelwa Kwezempilo kanye no-2. Ubuhle Nezempilo, zihlukaniswa ukuze zibe lula.)


3. Ukufunda
· Ucwaningo lweziqu
·ukufunda
・ Thuthukisa amakhono omsebenzi (uhlelo, njll.)

4. Izinto zokuzilibazisa/izinsimbi zomculo
· upiyano
·isiginci
・ Umkhuba wokubonisa (ukudweba).
・ Ibhulogi, ukuthumela kwe-SNS
·idayari

5. Umsebenzi wasekhaya/impilo
・ Ukuhlanza, ukuhlanza, ukuhlanza, ukuhlanza
Abukho utshwala, akubhenywa
· Ukuzindla, ukucabangela
・ Ukuzinzisa isigqi sansuku zonke njengokuxubha amazinyo, ukugeza, nokugeza


■ Imisebenzi/Izici
1. Isekela ukumiswa “kwemigomo eqhubekayo”
Ngokugxila eqinisweni lokuthi ``ukugqugquzeleka kokuqhubeka nokuthatha isinyathelo nakanjani kuzoba buthaka ngokuhamba kwesikhathi,'' sikukhuthaza ukuthi uzibekele imigomo ongakwazi ukunamathela kuyo nsuku zonke.
Lokhu kuvimbela inkinga "yokumisa imigomo engafinyeleleki ngenxa yomfutho wokuzibekela imigomo" futhi kuvimbela izinhlelo ukuthi zingabhidliki.
Isibonelo, uma inhloso yakho kuwukwehlisa isisindo ngokudla ukudla, umgomo onzima njengokuthi ``ukuya ejimini, ukugijima noma ukuphakamisa izinsimbi'' uzoyeka kalula futhi ube nomthelela ophambene.
Ngakho-ke, sizokusiza ukuthi ufinyelele imigomo yakho kancane kancane futhi uyifinyelele, njengokuthi ``ukuqinisa ekhaya'' noma ``ukurekhoda ukudla,'' osanda kukurekhoda.
Ngokusekelwe kulo mbono, ngokungafani nohlu lwe-TODO namathuluzi okuphatha umsebenzi, ungabeka umgomo owodwa kuphela. (Isizathu side, ngakho ngizosibhala kukholamu ohlelweni lokusebenza)

2. Ngena ngemizuzwana emi-3 ngosuku
Vele uvule uhlelo lokusebenza nsuku zonke, uthephe ishadi likaphayi, bese usuqedile.
Amazwana asekelayo mayelana nezibalo zenduku ezinedumela lokuba muhle kancane avela nsuku zonke.
Kuwumklamo olula (mhlawumbe futhi) ongasebenzisi ngisho nekhalenda.
Sizonciphisa umuzwa wokuthi ``kuyinkinga'', okuyimbangela enkulu yokukhungatheka uma kuziwa ekuzilolongeni nasekuqeqesheni imisipha.


3. Uzothola isaziso sesikhumbuzi lapho ungathatha isinyathelo.
Uma umgomo wakho kuwukufunda incwadi, ungachitha isikhathi esitimeleni sabagibeli,
Uma "ukudla okuqoshiwe", ungakwenza ngokushesha ngemva kokudla kwakho kwansuku zonke, njll.
Uzothola isaziso sesikhumbuzi ngesikhathi lapho kungokwemvelo ukuthi wenze okuthile.
Lokhu kwandisa izinga lempumelelo yezenzo zakho futhi kusungula lokho okudingeka ukwenze njengomkhuba wansuku zonke.

4. Impumelelo uma ihlala izinsuku ezingama-30
Ukudla kanye nokuqeqeshwa kwemisipha kuba yimpi engapheli, futhi ngaphambi kokuthi wazi, ugcina ngokuyeka.
Ukuze uvimbele lokhu ukuthi kungenzeki, lolu hlelo lokusebenza lokujwayela lunokuphela kwezinsuku ezingama-30.
Dala imigomo emaphakathi, efana ``nenselelo yezinsuku ezingu-30 ze-abs,'' futhi uzigcine ugqugquzelekile ``ukuzama kanzima ukuze ufike lapha.''
Uma siphumelela, siyagubha.


■ Isithombe sekusasa eliqhakazile esingale kokuhlala
- Uphumelele ekunciphiseni isisindo ngokudla, futhi abantu bobulili obuhlukile abakuzungezile abakwazanga ukuyeka ukujabula ngoshintsho olumangalisayo, futhi ngokuzumayo baduma.
・Ngokwenza umkhuba wokuqeqesha imisipha, amandla akhe emisipha nobudoda bakhe kwaba ngcono kakhulu, futhi kungazelelwe owesifazane othile weza kuye ejimini ayintandokazi yakhe futhi wabuza, ``Ngisanda kujima, kodwa ungangitshela ukuthi ungaziqeqesha kanjani futhi uma ungathanda ukunginika imininingwane yakho yokuxhumana?'' futhi kungazelelwe waduma.
・ Qhubeka nokwelula futhi ukwenze umkhuba, ingqondo yakho nomzimba wakho kuzovumelana nezimo usuku nosuku, isimiso sakho sezinzwa esizibusayo sizoba ngokuhlelekile, ukuzethemba kwakho kuzothuthuka, futhi uzozola, uzombe, futhi udume.
・ Ukudlala upiyano, isiginci, nezigubhu kuba umkhuba wansuku zonke, kanye nethalente lomculo elalingasebenzi ngesikhathi sokuqhakaza kokuzifundisa. Usondelana nomuntu ovela enkampanini yokuqopha, wenza i-debut yakhe, futhi ngemva kwezindaba ezihlukahlukene, uba inkanyezi futhi uyathandwa.
・ Ngenkathi eqhubeka nokuzijwayeza ukudweba nokukhula njengomdwebi wezithombe, waziphonsa emisebenzini yobuciko be-avant-garde futhi waduma njengengcweti, ebizwa ngokuthi "i-Banksy yesibili".
- Idayari nokubhuloga kwaba umkhuba, futhi ngamakhono akhe okubhala athuthukisiwe, wabhala, ``Mhlawumbe kufanele ngizame ukubhala inoveli,'' futhi umsebenzi wakhe wokuqala, ``Hopefully Newcomer Award,'' wawina i-Subaru Newcomer Award, yaba umdlalo wokuqala oshaqisayo owanyakazisa umhlaba wezincwadi waseJapane, futhi waduma emhlabeni wokubhala.
・ Ngokuphindaphinda ukuzindla kwengqondo nsuku zonke, ingqondo yakho izocaca njengamanzi futhi uyokhululwa kuzo zonke izifiso zasemhlabeni, futhi uyoduma emantombazaneni okuthiwa ``uhlobo lomuntu olukhanyiselwe ngokugcwele futhi ongenazo izifiso zasemhlabeni.''
・ Ukuzilawula, ukuphathwa kwezempilo, nokuphatha uhlelo kwaba umkhuba, futhi kwasakazwa izwi kwezamabhizinisi lokuthi ``akekho omunye umuntu onamakhono amahle kangaka okuphatha.'' Wazingelwa inhloko inkampani ye-IT edumile futhi waduma ngesiteketiso esithi ``I-Japanese Drucker.''
(Lesi isithombe nje)


■ Kunconyelwe laba bantu
・"Angizigabisi, kodwa ngiyi-hard-core slacker, futhi angikaze ngilandele indlela yokudla noma ngisebenze ngendlela efanele. Angikaze ngikwazi ukulawula isigqi sami sansuku zonke, umfutho wegazi, isisindo, noma iphesenti lamafutha omzimba. Ngicabanga ukuthi imiphumela izofana ngohlelo lokusebenza lwamahhala olufana nalolu. Hahahahaha."
・Umuntu othembekile othi, ``Ngiyazi ukuthi ngidinga ukwenza uhlobo oluthile lokuzivocavoca olunjengokuqeqeshwa nokuqina. Yebo, kodwa noma ngikwazi lokho, angikwazi ukuthuthukisa imikhuba yami yokuphila. Akuyona yini imvelo yomuntu?''
・ Umuntu ongase abe yiciko elithi, ``Ngicabanga ukuthi kungaba kuhle uma ngingadlala isiginci noma upiyano, noma ngidwebe imidwebo, futhi izoveza isimo sobuciko nesicociwe. Nokho, ngingathanda ukugwema umkhuba okungenangqondo nobuhlungu, ngakho okuhle kungaba ukuthi ``Ngaphambi kokuthi ukwazi, kuzoba umkhuba, futhi ngaphambi kokuthi wazi, usuvele ungcweti.'
・Umuntu ohlakaniphile okwaziyo ukuthola isisombululo esibalulekile: "Ngizamile ukusebenzisa uhlu lwe-TODO, kodwa alusebenzanga. Ngabe sengicabanga, ``Engidinga ukukwenza kuba umkhuba ophelele, futhi ngiyakwazi ukugayeka ngokwemvelo ngaphandle kokusebenzisa ngisho nohlu lwe-TODO. Akuyona yini indlela engcono kakhulu yokwenza leyo?''
・Labo abanekusasa eliqhakazile: ``Qhubeka ufunda ukuze uzithuthukise, qhubeka uhlanza futhi upholisha ikamelo lakho. Ngale ndlela, ngifuna ukuphila impilo ekhazimulayo ekhanya ngokukhazimulayo ngaphakathi nangaphandle.''
・Labo abanombono ocacile wokuthi ``Iphupho lami ukuba ngumeluleki wezengqondo ohamba phambili emhlabeni. Kuningi okufanele sikufunde, okuhlanganisa ukwelapha ngokuziphatha kwengqondo, i-Adlerian psychology, nokuziqeqesha.Nokho, inkinga iwukuthi ngizithola nginesithukuthezi ngazo zonke izifundo ngemva kokuba indela izinsuku ezintathu.''Okuwukuphela kwento esele okufanele yenziwe ukukusebenzisa.
・Umuntu ohlakaniphile othi, ``Endabeni yami, ngiyabona ukuthi ngizolahlekelwa ugqozi ngokushesha noma kamuva, ngakho-ke ngifuna ukwenza ukuzivocavoca kube umkhuba ophumelelayo wokunciphisa umzimba, ukwehlisa isisindo ngaphandle kokuzwa sengathi ngiyazama, futhi ngithole nomzimba ohehayo okhipha ubuhle besifazane kusukela ebusweni, ezingalweni ezingenhla, esiswini, ezinqeni, nasemilenzeni'' wonke.


■ Iminyaka eqondisiwe/ubulili
Akukho lutho ngokukhethekile.
Umfana we-rock ofuna ukwenza isiginci ukujwayela.
Amadoda amadala alangazelelayo afuna ukwenza ukuqeqeshwa kwemisipha kube umkhuba.
Amantombazane afuna ukuthuthukisa ubufazi bawo ngokwenza i-Pilates noma nini lapho ethola ithuba,
Abesifazane abadala abafuna ukuqhubeka nokudla kwabo ngokunethezeka nangokunethezeka,
Noma ubani angayisebenzisa.


■ Isivumelwano selayisensi yesofthiwe
https://www.apple.com/legal/internet-services/itunes/dev/stdeula/


Uma kunabantu abayi-100, kunezindlela eziyi-100.
Kunemibono ehlukahlukene.

Kodwa-ke, noma ngabe ikuphi okuhle kwakho, akukho monakalo ekutholeni amakhono okugcina izinto ziqhubeka.
Kungakhathaliseki ukuthi ukuzincisha ukudla, ukuqeqeshwa kwemisipha, noma ukufunda, kuyindlela yokwenza umkhuba edingekayo ukuze kuzuzwe noma yimuphi umgomo.
Ngethemba ukuthi ngokufunda lokhu, ngingaba usizo oluthile ekufezeni imibono yami ebalulekile.

Yini entsha

「父のコミュニケーション」第1回

私の父は、人とのコミュニケーションというものがあまり得意でありません。
そう言うと、「人に関心がない」という印象を持たれる方もいらっしゃるかもしれませんが、そういうわけではありません。
人に興味はあるのです。
むしろ、ふつうの人よりもかなり人に抱くは関心は強い方だと思います。

その証拠に、父はとてもよく質問をします。
ですが、父の質問はあまり会話という形にならないことが多いのが難点です。

父「それはどんなお仕事なんですか」
相手「——というような電気関連の仕事でして」
父「職場はどちらなんですか」
相手「大崎にあるんですよ」
父「会社には何人くらい社員がいるんですか」

こんな調子で、会話というより質問リストにそった受け答え、のようなやりとりになってしまうのが父のコミュニケーションの特徴です。

そんな父のコミュニケーションですが、あるとき、革命的な変化が起こります。

つづく

■ アップデートしたこと
- 新しい Android に対応しました