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KAKO VJEŽBANJE PRETVORITI U NAVIKU U 8 JEDNOSTAVNIH KORAKA
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Jeste li ikada razmišljali o tome što je zajedničko svim uspješnim ljudima? I ne pričam samo o slavi i novcu. Mislim na uspjeh na bilo kojoj razini. Nije važno grade li ti ljudi vlastiti posao, pjevaju, slikaju, razvijaju karijeru na poslu ili su na dobrom putu do postizanja svojih ciljeva u vježbanju. Ključ za nastavak kretanja u pravom smjeru je dosljednost, navike ili se to može nazvati rutinom. Uspjeli su izgraditi nešto što im omogućuje da se redovito bave određenom aktivnošću u kojoj prirodno rastu, idu naprijed i ostvaruju svoje snove.
Dosljednost će uvijek pobijediti intenzitet, a često i talent. Upravo tu karakteristiku ćemo danas pobliže pogledati i ujedno vam donijeti učinkovite savjete. Oni će vam pomoći da stvorite navike koje utiru put do uspjeha.
Što je zapravo navika?
Jedan od glavnih stupova uspjeha – navika, zapravo je obrazac ponašanja koji ponavljamo, i to dosljedno. Razmislite li o tome, vrlo vjerojatno ćete otkriti da ih u životu imate na desetke. No, već ih toliko dugo prakticirate da ih podsvjesno radite automatski i ne obraćate na njih nikakvu dodatnu pažnju. To može biti, primjerice, pranje zubi, redoviti doručak, odlazak na posao, školu ili vožnja. To je nešto što radite automatski i bez razmišljanja.
Ne morate razmišljati o tome koliko poteza morate napraviti kada želite voziti auto. Vaš se mozak ne fokusira na potrebu da pronađete i uzmete ključeve, obujete cipele, otvorite vrata, sjednete, pokrenete motor itd. Ukratko, to će učiniti bez razmišljanja, a jedini način da to postignete je to što ste to radili toliko često i redovito da je to postalo automatizirano. Navika se također može primijeniti na vježbanje, učenje ili druga područja u vašem životu.
Učinkoviti savjeti kako vježbanje pretvoriti u naviku
Ako želite biti jedan od onih koji su vježbanje pretvorili u naviku, inspirirajte se našim savjetima u nastavku. Oni će vam pomoći da stvorite novu rutinu i da ne propustite niti jedan trening. S time, posljedično, dolaze i rezultati iz snova. Sami ćete se uvjeriti da će s vremenom to postati automatski i prirodnije i nije bitno koliko će vam vremena trebati da stignete do toga. Jer putovanje je odredište.
1. Krenite korak po korak
Danas većina ljudi želi sve odjednom, ali s ovim pristupom ne biste stigli daleko. Važno je krenuti korak po korak. Ono što je najvažnije, nemojte pokušavati promijeniti mnogo stvari odjednom i usredotočite se na izgradnju samo jedne nove navike odjednom. Naprimjer, pokušajte samo nositi sportsku odjeću na jedan dan i polako se priviknite na svoj budući identitet. Možete isprobati i super kratki trening. Dovoljno je napraviti 10 čučnjeva, nakon čega možete s veseljem prekrižiti vježbu s današnjeg popisa.
Alternativno, prošećite po kvartu ili oko kući i gotovi ste. Počnite polako, ali to radite svaki dan i postupno povećavajte intenzitet ili učestalost vježbanja. Ako vam je potrebna pomoć na početku, možete isprobati strategiju koja se zove pravilo 2 minute. Vrlo je jednostavno i fokusira se samo na to kako započeti aktivnost, zato ne bi trebalo trajati više od 2 minute.
Želite li danas trčati? Samo zavežite tenisice. To je sve što trebate učiniti kako bi današnja aktivnost bila uspješna. Ovaj kratki početak od 2 minute često je dovoljan da potakne vašu motivaciju i pomogne vam da završite zadatak. Budući da već imate tenisice, ništa vas ne sprečava da trčite. Male aktivnosti poput vezanja vezica stvaraju situaciju za postizanje većih ciljeva. U pravilu, najteže je zapravo započeti.
Isti pristup preporučuje James Clear u svojoj knjizi Atomic Habits (2018.):
VRLO JEDNOSTAVNO | JEDNOSTAVNO | PROSJEČNO | ZAHTJEVNO | VRLO ZAHTJEVNO |
|---|---|---|---|---|
Zavežite svoje tenisice | Hodajte 6.000 koraka | Trčite 20 minuta svaki dan | Trčite sat vremena četiri puta tjedno | Trčite maraton |
Obucite odjeću za vježbanje | Napravite 10 čučnjeva | Vježbajte 30 minuta | Prilagodite trening svojim ciljevima | Nabacite 10 kg mišićne mase |
Izvadite svoj bicikl iz garaže | Vozite se svaki dan 20 minuta | Vozite se po sat vremena tri puta tjedno | Vozite se 2 sata svaki drugi dan | Sudjelujte u utrci |
Popijte čašu vode uz doručak | Svaki dan pojedite 1 komad vašeg omiljenog voća/povrća | Jedite redovito – pet puta dnevno | Prilagodite prehranu svojim ciljevima | Smršavite 20 kg |
2. Postavite male odnosno realne ciljeve
Ako ste na početku svog puta i jedva ste odradili par treninga, vjerojatno nije dobra ideja odmah postaviti hrabar cilj poput “Želim smršavjeti 10 kilograma”. Najvjerojatnije nećete uspjeti, jer će nekoliko čimbenika igrati ulogu. Povremeno se može dogoditi da preskočite trening ili ćete čak shvatiti da sagorijevanje tolikog broja kalorija ne traje samo tjedan ili mjesec dana.
Iz tog razloga, vaši ciljevi bi trebali biti ostvarivi u početku. Uz to dolazi i veća vjerojatnost da ćete se držati vježbanja i pretvoriti ga u naviku. Ako je gubitak 10 kilograma zapravo vaš cilj, morat ćete ići korak po korak. Podijelite ovaj cilj na manje komade – želite izgubiti 0,5 kilograma tjedno. To se više ne čini toliko puno, zar ne?
Međutim, bitno je da 0,5 kg tjedno iznosi 2 kg mjesečno. To znači da ako sve ide kako treba 5 mjeseci, san o mršavljenju od 10 kg je ostvariv. I vjerujte mi, ovo vrijeme će proletjeti kao strijela. Ne zaboravite pratiti svoj napredak i svoju težinu. [7]
3. Planirajte svoje treninge unaprijed kao važnu stvar
Vjerojatno ćete se složiti da preskakanje treninga nije način stvaranja navike. Jedna od stvari koja ljude sprječava da redovito vježbaju je vrijeme koje ne mogu odvojiti za to. Stoga treba planirati vježbu kao važnu stvar koju morate napraviti danas. Ovo možete uzeti kao termin kod liječnika koji je dogovoren za točan dan i vrijeme. [8]
Ako nešto krene po zlu, najvjerojatnije biste otkazali druge stvari jer smatrate da je pregled kod liječnika prioritet broj jedan. Tako biste se trebali odnositi prema planiranom treningu. Svoju namjeru da vježbate možete izraziti, naprimjer, tako da upišete ovo u dnevnik:
Tijekom sljedećeg tjedna vježbat ću u (dan) u (vrijeme) na (mjesto).
Pokušajte se držati ovog plana u svakom trenutku.
4. Imajte rezervni plan
Ponekad, unatoč pokušajima planiranja, pogotovo u počecima, stvari neće ispasti kako bi trebale. Ako ne možete doći u teretanu, pripremite plan B. To može biti 10- ili 20-minutni trening. Svatko bi trebao moći pronaći toliku količinu vremena u svom danu. Još uvijek ćete imati 23 sata i 40 do 50 minuta u danu.
Možete napraviti brzi trening kod kuće, prošetati po kvartu ili oko kuće. Alternativno, odaberite bilo koju drugu tjelesnu aktivnost nakon koje nećete osjećati da ste poremetili svoju naviku koju razvijate i da ste se vratili na početak. Opet, svoje namjere možete izraziti rečenicom [9]:
Ako (dogodi se bilo kakva nepredviđena situacija), onda (preći ću na ovaj jednostavan plan B koji mi je još uvijek prihvatljiv)
5. Odaberite dosljednost umjesto intenziteta
Na početku svog puta nemojte biti prestrogi prema sebi, postavite razumne ciljeve i ne brinite se o vaganju svaki dan. Važnije je izgraditi novu rutinu koje ćete se držati. Slijedit će vaš napredak iz snova. Ima više smisla redovito vježbati, primjerice, četiri puta tjedno, nego besmisleno pokušavati dobiti “figuru za plažu” nabrzinu, mjesec dana prije vašeg leta.
6. Ne forsirajte se previše i ne uspoređujte se s drugima
Znate li poznatu motivacijsku rečenicu GO HARD OR GO HOME? Zaboravite na to. Izazovni treninzi, tijekom kojih se jako znojite, nisu beskorisni. Ali opet, imajte na umu da se u početku radi o razvijanju navike, a bol po cijelom tijelu nije idealna za to. Ako pretjerate, možete se ozlijediti i cijeli će napor vjerojatno završiti bacanjem ručnika.
Također imajte na umu da vježbanje nije uspoređivanje sebe s drugima. Društvene mreže mame na to, ali pokušajte se usredotočiti na sebe. Vaš omiljeni bodybuilder ili fitness bikini model vjerojatno je proveo godine da bi se našao tu gdje je sada. Međutim, u prvim danima vjerojatno su bili poput vas. Stoga budite strpljivi i rezultati će doći postupno.
7. Nemojte se bojati nagraditi sebe
Ako pokušavate razviti novu naviku treniranja, nagrade su izvrstan način za održavanje dosljednosti. To dokazuje i studija iz 2016. godine. Došlo se do zaključka da će nagrađivanje za svaki uspjeh na tom putu ojačati želju za vježbanjem. [11]
Jeste li vježbali danas? Večeras si priuštite epizodu svoje omiljene emisije, ako vam druge obaveze to dopuštaju.
Jeste li uspjeli otići u teretanu kako ste planirali? Nagradite se dobrom knjigom, ulaznicama za kino, čašom vina uz večeru ili si kupite nešto što će vas razveseliti.
Jeste li redovito vježbali cijeli prvi mjesec? Slobodno otiđite na sočan hamburger ili pizzu, bez grižnje savjesti. Odradili ste sjajan posao i definitivno zaslužujete nagradu. Ovakav obrok zasigurno neće poremetiti vaš trud, ako ga jedete samo s vremena na vrijeme.
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Posted On Feb 8, 2023
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Posted On Mar 28, 2023
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Posted On Mar 29, 2023
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Irish Sea Moss
Posted On Mar 31, 2023
Sea Moss is known to contain minerals such as zinc, phosphorus, magnesium, and iron. Irish Sea Moss is known to contain vitamins A, E, and K, which are the best vitamins to keep your skin soft, vibrant, and youthful