🤝《與成功有約》讓自己「值得信任」比任何技巧都重要
🎯一張圖解釋由內而外的四個面向,重新組構成功的七個習慣
🖼️圖文版:https://readingoutpost.com/the-7-habits/
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【重讀經典《與成功有約》】
《與成功有約:高效能人士的七個習慣》是本流傳數十年的經典,作者史蒂芬・柯維是美國著名的管理學大師,對於個人成長、領導管理、提高生產力的領域來說,堪稱開山祖師爺,這本書則是他談論領導和成功最經典的著作。
我發現自己讀過的其他近代相關書籍,大部分核心觀念都可以在這本書找到。若說得誇張點,很多這類的自助書,只能算得上是這本書的「衍伸版」。
但我其實不太喜歡書中編排七個習慣的方式,尤其是那個漏斗狀的示意圖讓人非常「無感」,我無法用聯想的方式去有效記憶。今年重讀一次這本書之後,我試著重新組構書中的關鍵元素,用自己理解的方式加深記憶。
這篇文章我會重新排列書中的關鍵元素,以作者不斷強調「由內而外」的精神,分別從個人品德、人際關係、管理領導、團隊組織這四個面向切入,來跟七個習慣做連結。
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【用「信任」重新組構成功的關鍵元素】
去年讀完這本書之後,當下還沒有很深刻的體悟。今年陸續把書中的觀念落實在日常生活、職場管理之後,漸漸悟出了一個放諸四海皆準的準則,也就是「信任」這件事。
你也可以試著回想,自己的老闆會把最重要的事情交給誰處理?最有能力的那個?還是他最信任的那個?換成自己與同儕的想處,你想跟能力強但彼此沒什麼默契的同事合作?還是跟能力普通但你信得過的同事合作?
無論是自己與親人的相處,與同儕之間的相處,與職場上下屬的相處,乃至於與社群團體的相處,在每種關係中決定是否能「成功」,人與人之間的「信任」扮演了最關鍵的因素。 以下【圖1】說明由內而外的四個面向跟信任之間的關聯。
🖼️圖文版:https://readingoutpost.com/the-7-habits/
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【1.個人品德】
史蒂芬對於近代定義的「成功」有所感嘆:「人們對成功的基本觀念改變了,由重視品德轉而強調個人魅力,及成功與否取決於個性、社會形象,以及維持良好人際關係的圓熟技巧。」
他期許領導人要做到的三件事:「人格正直、證明能力、履行承諾」。然後,進一步成為一個「值得信任」的人,從自身出發堅守品德,才能由內而外散發正面的影響力。採取以下三個習慣可以朝這個目標邁進。
第一個是「主動積極」,意思是不要把自己的行為歸咎環境或他人;待人接物是根據本身原則與價值觀,做出有意識的選擇。史蒂芬引述《活出意義來》 作者法蘭柯的說法:「刺激與回應之間始終有段距離,而成長和幸福的關鍵,就在於如何利用這段距離。」
法蘭柯是納粹集中營的倖存者,經歷過所有身外之物、僅有的尊嚴和身體自由完全被剝奪,身旁盡是絕望與痛苦的氛圍。他體悟到儘管外在環境再怎樣無法忍受、不受自己控制,人的內心卻仍可保有「人類終極的自由」,也就是選擇如何回應生命意義的自由。積極,是一種選擇。
第二個是「以終為始」,這是我最喜歡的觀念,時時思考:「你希望在喪禮上追述你生平的人,怎麼描述你及你的一生?你希望他們在你身上看到怎樣的品德?」常駐這個想法,便能夠在許多價值觀的取捨上,有所依據。
蓋棺論定時,你希望獲得的評價,才是你心目中真正渴望的目標。
If you carefully consider what you wanted to be said of you in the funeral experience, you will find your definition of success.
第三個是「不斷更新」,意指保持開放與謙虛的心態,史蒂芬建議透過閱讀,拓展自己對世界的理解與關懷。另外,寫作是砥礪自我的有效途徑:記下個人的心得、經歷、思想,可藉以釐清思路,增進思考能力。簡言之:終身學習,與時俱進。
自我教育的最佳方式,莫過於養成閱讀文學名著的習慣。
There’s no better way to inform and expand you mind on a regular basis than to get into the habit of reading good literature.
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【2.人際關係】
將自己打造成一個「值得信任」的人之後,接下來就可以擴展到人際關係的互動。人與人之間要有充分有效的溝通,最重要的在於彼此能夠互相信任。以下兩個習慣就是建立在彼此信任的基礎下,衍伸出來的應用。
第一個是「雙贏思維」,這裡所謂的「贏」是與內在核心價值取得和諧。若是無法做到對自己與別人的承諾,堅持使命,那麼這些承諾就毫無意義,對人沒有誠信,就談不上利人。
在情緒方面的雙贏,需要做到「情緒上的成熟」,也就是有勇氣表達自己的感情與信念,又能顧及他人的感受與想法。然後是滿足彼此需求的雙贏,透過傾聽理解對方的需求,滿足對方需求的同時也引導對方滿足自己需求。
談判專家克里斯在《FBI談判協商術》指出,要成為一個優秀的傾聽者,得展現充分的「同理心」,表達渴望「瞭解對方」的態度,營造出彼此「信任」的氛圍,透過傾聽去理解對方真正的需求。
大多數人在「傾聽」時不是為了瞭解,而是為了回應。
Most people do not listen with the intent to understand; they listen with the intent to reply.
第二個是「知己解彼」,史蒂芬把人際之間的信任視為一個「帳戶」,每一次你對別人履行承諾,就等於在帳戶裡存進一筆款項。當你保持充裕的存款額度,你與對方的溝通和合作會自然而然地順利且有效。彼此建立起信任後,傾聽與傾訴的雙向溝通便水到渠成。
當「信任帳戶」有充裕的存款,溝通就來的簡單、快速、有效。
When the trust account is high, communication is easy, instant, and effective.
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【3.管理領導】
接著把範圍擴及到團隊的管理與領導,這邊連結到「要事第一」習慣裡,公認最有效的高效能管理技法:達到「充分信任的授權」。授權代表成長,不但是個人,也是團隊的成長。
然而,授權其實是「信任問題」,而不是「技巧問題」。充分信任的授權,才是有效的管理之道。注重的是結果,而不是過程;獲授權者可以自行決定如何完成任務,並對結果負責。俄國俗諺說:「要信任,但也要查證」(Trust, but verify.),針對不同程度的下屬,則該有不同程度的查核方式:
對不夠成熟的人,目標不必訂得太高,指示要詳盡,並且充分提供資源,監督考核也要比較頻繁,獎懲要直接。
對成熟的人,可分配挑戰性高的任務,精簡指示,減少監督考核次數,考評標準則較為抽象。
當管理已經建立在信任授權的基礎之上,就可以朝向領導的方向邁進,也就是越來越結果導向,給予宏觀的願景和使命,放手讓團隊成員發揮所長。NIKE創辦人菲爾在《跑出全世界的人》提到他的授權方式:「不要告訴人們如何做,而要告訴人們做什麼,讓他們用成果帶給你驚喜。」
領導的藝術,就是幫助他人體認到自己的價值和潛能。Leadership is communicating others’ worth and potential so clearly that they are inspired to see it in themselves.
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【4.團隊組織】
聽過一則有趣的故事,某公司董事長觀察到內部的溝通與營運出了問題,想邀請一位講授領導管理技巧的講師,到公司教高階主管們「溝通的技巧」。講師回絕了這個邀請,並說道:「以我對你們公司的了解,這些主管該學的不是技巧,而是你們該先建立彼此信任的文化。」
延伸到最外圈的影響範圍,也就是「統合綜效」的習慣,講求的是團隊之間的合作,要達到一加一大於二的成果。以企業來說,就得建立值得信賴的文化,當團隊彼此感到信任,才能勇敢敞開心胸,展現自己的脆弱面。
史蒂芬也建議我們盡可能與意見不同的人交流,因為假如兩個人意見完全相同,其中一人必屬多餘。與所見略同的人溝通,毫無益處,要有歧見才有收穫。所以同理,在同溫層裡打滾,也只是持續強化原本立場而已,對於議題本身的進展跟認識毫無幫助。
另一本談團隊領導的好書《克服團隊領導的5大障礙》,更直接點名,團隊障礙最嚴重的第一條,就是「缺乏信任」。唯有當團隊彼此擁有信任的默契,才能克服五大障礙,進一步擁抱衝突、勇於承諾、承擔責任、達成目標。
信任,是團隊合作的基石。
Trust is the foundation of real teamwork.
假設你就是這個團隊的領導人,你團隊內的成員,以及團隊外的人員,要如何信任你的團隊呢?除非你本身就已經是個「值得信任」的人了,對吧?一切又回到了最原點,如果你希望獲得信任,那麼得先當個「值得信任」的人。
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【後記】
《與成功有約:高效能人士的七個習慣》這句介紹詞深得我心:「這本書最神奇的地方,就是每一次讀,都有新的收穫」,史蒂芬在書裡談到的不只是領導管理的方法,還包含了很多哲學跟人生的省思。最近讀過許多書之後,再回頭看這本,觸發了更多的共鳴。
像是當初看到這句:「工作有一層重要意義,是看到自己有所貢獻、發揮創意,而且為群體帶來改變。」單純覺得很厲害先摘記下來。後來讀到《被討厭的勇氣》提到何謂幸福的感覺,是發自內心感到自己的作為能有「貢獻感」,才體認到史蒂芬所說的「工作」的含意。
最後,回顧「以終為始」的習慣思維:要發揮由內而外的影響力,終究得從自身出發,先讓自己成為一個「值得信任」的人,一切才會水到渠成。
由內而外就是反諸求己,從個人最基本的思維、品德、動機做起。
Inside-out means to start first with the most inside part of yourself: paradigms, character, and motives.
同時也有2部Youtube影片,追蹤數超過203萬的網紅Muscle Watching,也在其Youtube影片中提到,★30日間フィットネスチャレンジ★ http://blogs.bizmakoto.jp/takaine/entry/20437.html 筋トレプログラム申込はこちら。 http://osaka-lifechange.com/e_shops/index/00297 7月は強いコアを作りましょう!...
「definition of teamwork」的推薦目錄:
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definition of teamwork 在 Tziaaa Facebook 的最佳貼文
Last day of the year, I am so glad it has been a year of EXCELLENCE. ✔
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This time last year, I was there to witnessed how hard @shengyikoh would hustle for the team. & this year, I am glad that I can actually hustle together with him. Most importantly, achieving SUPREMANCY EXCELLENCE with him.
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It has only been 6 months with @believeteammy, and it’s nothing short of tears and laughter. This journey is just about to get better!
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The past months have been a great teacher; I’ve learnt and grew so much more as a person:
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1. I have learnt how much I can do as @tziaaa, to put my influence into good use; to educate people on the importance of insurance (which remains as a taboo to many).
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2. I learnt that to be trusted is a great compliment. I am grateful for every one who uttered this to me: “I trust you, you deserve it”. I am blessed with how these people have so much faith in me in spite of the short amount of time they knew me. This alone, motivates me to strive harder, & be better.
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3. Teamwork is important to make dreams come true. @believeteammy is the definition of great teamwork; they constantly fuel you with positive vibes & endless enthusiasm. These amazing souls might be young in age, but they are real fighters who will never settle for less. I am proud to be part of the team.
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Together, we can go the distance ♥️
definition of teamwork 在 iiiNNO Taiwan Facebook 的精選貼文
再次回顧一下我們年初團隊參訪日本東京及福岡的心得分享。 這周來到了 #Okinawa 和不同國家城市的加速器或投資者交流到國際團隊如何進入日本及中國市場,很多的觀點其實都可以在這篇文章呼應到。
再次感謝 #PicALife Ariel Chiang 超棒的分享。
人生總會有幾件事的發生,可以讓你跳脫既有的眼光,更看清楚自己的狀態,打開天花板看到更高的可能。這趟由iiiNNO Taiwan領隊,和海內外新創團隊一起前往日本東京福岡的參訪行程,就是其中之一。
The trip led by @iiiNNO Taiwan to visit Japan startup ecosystem with Taiwan and Hong Kong startups is an intensive one that packed with all kinds of inspirations, challenges, and opportunities that challenged my status quo, allowing me to see myself with more clarity and inspiring me to build the characters my team and I need.
「你的特殊優勢是什麼?」在整趟旅行中,不管是在東京Slush展場上,或是在福岡的會議中,這是最常被問以及拿來問別人的一題。我覺得其實每個人、團隊、公司、甚至國家,都很值得思考「你的特殊優勢是什麼?」
特殊優勢(unfair advantage)的定義是:一種短時間難以輕易被複製或獲取的優勢。所以可以被學習的技能、被替換的資源,不一定是能讓恆久的優勢。反之,一個不斷創新的團隊文化、真正在乎並專注在你要解決的問題上的使命感、以及你可以吸引更多人加入你的行列成為支持網絡,這些可能才會是你的核心優勢。
但為什麼是這三個?因為這是這趟旅行感受最鮮明的三個~
Q: What's your unfair advantage?
This is the most frequently asked question throughout the trip, whether it be in the Slush exhibition or in Fukuoka. I was thinking about some hard skills at first like industrial expertise, patent, etc, but by definition: it is something that can't easily be copied and bought, so the hard skills that can be learned may not really fit the definition.
Instead, it may be the innovative mind, authenticity in caring what you're doing, and the supporting network you’re be able to build, among others. These three were the top three I observed during trip.
1.不斷創新的心智
首先在Slush Tokyo國際創業展裡,就充滿著渴慕新知與創新的心智。不僅止於創業者,一般大型企業也不小覷創業新星的創新能量,在跨領域的交流中尋找持續內部創新的啟發。整個策展也由學生義工籌劃執行,他們讓自己可以接觸新創核心,不偏食地吸收各種新知。而我們也透過不斷的交流,探索海外市場的各種可能性。
“不斷創新自己的腦袋,才有空間裝下未來”
The innovative mind.
At Slush Tokyo, you really could feel the huger for knowledge and innovation from the crowd. It’s not just limited to the entrepreneurs but also from the establish, big companies like Panasonic, we met its employees looking for inspiration to innovate the exiting in-car service, and students coming purely for the knowledge & innovative minds outside of their classroom, and myself also got to learn more about Japanese consumer markets through conversations. Keep renovating yourself so you will have room for innovation and the uncertain future.
2.專注在想解決的問題上的使命感與決心
日本對未來創新的決心可以從他們為了新創設立的福岡市新創生態圈窺知一二。
不止於一句旗幟上的標語,日本動用了一整個市府的資源去全力的支持與建構新創生態圈,從政府官員到民間單位,每一個參與在其中的人似乎都為自己能扮演推動全國新創未來的角色而競競業業。
市府人員在我們出發前已做足功課,不僅回答我們自己提出的問題,還站在每個團隊的角度去思考可能需要的資訊來做預備,在回台後也不落拍地回應新提出的問題。
福岡市長更特別排出時間與我們碰面,坐下來認真傾聽每個團隊的介紹。整個市府從事前的預備、當下的用心傾聽、到會後的照顧,完全可以感受到他們對海外創業者的用心,以及一個國家對於扶植新創產業的決心。
2. The determination to do the right things right
As of Japan, its eagerness for an innovative future for the country also revealed in their determination to build a startup ecosystem in Fukuoka.
Fukuoka startup city becomes the fastest growing startup hub since it was designated as the national strategic zone to make it an entrepreneur-friendly city. Everyone involved in this mission, whether they are officials or private parties, all devoted themselves wholeheartedly to push the city forward.
In our visit to Fukuoka city hall, the officers were so well prepared to welcome us and even thought ahead what each team might need and took our questions like theirs.
Moreover, the city mayor even took time to meet with us and listened carefully to each teams’ introductions. It was their respectful attitude for the foreign startups and the determination to do the right things right that really moved and inspired me.
3.可以吸引更多人加入你的行列成為支持網絡
#一個人走的快,一群人走得遠
為了打造新創生態圈,市府也結合民間單位如Startup cafe,提供國內外創業者一站式的服務,來連結他們所需的資源以及進入日本市場的協助,且不限於新創產業。這次@iiiNNO也與市府、福岡市スタートアップカフェ -Startup cafe Fukuoka city-, 明星和樂合辦一場讓台灣新創團隊pitch, 讓我們有一個和當地更深度交流的寶貴機會。
另外我們也拜訪了StartupGoGo-連結新創與企業的關鍵橋樑。新創和企業的合作比起一般異業合作多了更多變數,其中如果有經驗與專業的中間人來引薦催化,更有機會加速帶動整個產業鏈結。這次拜訪他們還抽出假日的時間來與我們會面,都讓我深感日本對海外新創的友好~
3. The supporting network
There’s an old saying that if you wanna go fast, go alone. If you wanna go far, go together. A sustainable startup ecosystem requires the joint forces from the government and the privates. Fukuoka startup city has closed relationship with Startup cafe, an one-stop facility to help startups and new businesses alike with the right resources. This visit they collaborated with iiiNNO Taiwan, Fukuoka startup city, 明星和樂 to arrange an valuable pitching event for us to share ideas and network with the locals. Surprisingly, they didn’t really have cafe at the site, but do have great bar and beer ;)
We also got to visit StartupGoGo, an important connector between the enterprises and the startups, which help smooth their partnerships and accelerate the industrial growth. This visit they even spent the precious weekend time to meet with us and provided helpful insights for us to know more about the Japanese market. Really appreciate their friend ness and kindness to all of us.
在用那之後,我就常想:我自己、我們團隊、我的國家,「你那難以被取代的競爭優勢又是什麼呢?」
其實這趟旅程會讓人像被X光照過一般,把所有平常沒被察覺的優缺點都被顯影出來。對我而言是一趟既痛苦又過癮的經驗,痛苦的是明白自己還有很多生命或性格裡的問題需要對付,過癮的是發現自己還有很多可以被雕塑延展的空間。
幸好這趟旅行有極包容我的創業好夥伴Bo Ray Kong,以及常常指導我們,啟發我看到領袖新高度的ORII團隊Kevin Johan Wong Emile Chan最溫暖的旅店團隊Taipei Sunny Hostel 台北天晴旅店 Lichun Tseng, Vincent Lin, 楊欽堯積極熱心的團隊凝聚者Wendy Liu, 充滿健康自信的Applato Chieh-yen Chen, 創業大前輩INSTO Taiwan Bruce Chen還有促成這一切的強大iiiNNO團隊David Kuo 陳樂樂 (Aileen Chen). 這趟旅行好寶貴的是團隊彼此間的化學效應已經凝聚合一的心,在回國後也延續這樣的情誼彼此支持。
總結這次旅程的學習跟啟發後,我現在覺得我們Pic a Life 繪本 X 生活的競爭優勢應該會是:
1.以使用者的心為心:不會停止創新滿足客戶的團隊文化
2.真心希望協助父母用愛和閱讀,陪伴孩子快樂長大的使命感
3.幸運地可以擁有一群愛我們的客戶與各界的夥伴們:在我們還不完美時就願意支持我們,一起用創新的閱讀體驗來推動親子共讀為要給予孩子最美好的禮物:生存力與愛人的能力。
那你的競爭優勢是什麼呢?
After these visits, this same question has been lingering in my mind, what are the unfair advantages of myself, my team, and my country?
Honestly, sometimes I felt like being x-rayed throughout the trip, all the unseen pros and cons of myself and my team were all revealed. It was a tough but exiting experience to me. The hard part was to realize that there were so many problems yet to be conquered, while the exciting part was to unlock the potential.
Luckily, I have a very tolerant cofounder Bo Ray kung, the coolest mentor Orii cofounders that show me what a good leader could be like, the most heartwarming team Taipei Sunny Hostel, the most proactive, passionate, and humble lady @wendy Liu, the healthy and confident Applato cofounder, the most experienced fintech startup insto, and the amazing iiiNNO team that make this amazing trip happened. One of the best thing in the trip were the friendship and teamwork the teams developed and can extend back to Taiwan.
With all these valuable supports and the lessons learned, now I think the answer for my startup Pic a Life 繪本 X 親子 would be as follows.
The unfair advantages of Pic a Life:
1. An innovative and user-centered team: always think for kids, make for families.
2. Our authentic interest and compelling belief in assisting the parents to raise a happy kid with fun reading and love.
3. Have a group of customers and partners and supporters that love us and are willing to join our moment in creating a new way of reading experience to make parent-kids reading together so easy that kids can build the ability to live and to love one another.
So, what are your unfair advantages?
#iiiNNOStartupTour , #2018SpringiiiNNOStartupTourJapan
#EatingWithApplato
#FoundingConstruction
#TaipeiSunnyHostel
#ReadingPicALife
#MakehistORII
definition of teamwork 在 Muscle Watching Youtube 的最讚貼文
★30日間フィットネスチャレンジ★
http://blogs.bizmakoto.jp/takaine/entry/20437.html
筋トレプログラム申込はこちら。
http://osaka-lifechange.com/e_shops/index/00297
7月は強いコアを作りましょう!
家族・友人・同僚と一緒にこのチャレンジに参加する事によって、より良いコミュニケーションが生まれます。
コアは上半身と下半身をつなぐ、体の中心であり、とても重要な部分です。
スポーツはもちろん、日常動作でも常にコアが使われており、コアを鍛える事はとても大事な事です。
ランタスティックのフィットネスコーチ・ルンデンがトレーニングメニューと共に健康に良い習慣を毎週教えてくれます。
運動の効果は、簡単には出ませんがFacebookのイベントページでトレーニングの写真や動画を共有し合う事によりモチベーションを上げ合いましょう!
https://www.facebook.com/events/727657250629224/
トレーニングをメニュー通りこなしても良いですし、もっと負荷を上げても構いません。
限界に挑戦してハードに頑張りましょう!
***30 Day Fit Challenge***
Let's make July strong to the core. With teamwork, motivation & encouragement we can all get through this month stronger than ever. Make the commitment by RSVPing to this event and invite your friends, family and co-workers to join as well.
Your core is your center of gravity which links your upper and lower body. Whether you are tying your shoes, doing house work, gardening, sitting in the office or hitting a tennis ball, the necessary motions require core stability & strength. Not to mention the wonders a fit core can do for your posture, balance & abdominal definition.
Runtastic Fitness Coach Lunden has provided a core workout calendar for the entire month of July, along with a new healthy living habit to be implemented each week of the challenge. As we should all know by now, results do not happen overnight and it makes it so much better to know that you are not doing this alone. Post pictures, videos or words of encouragement in this event throughout the month to share with all the other participants. Lunden will also be posting videos in the event periodically to keep you on track, excited and focused. Are you ready?
Here is the calendar: http://on.fb.me/1iJN0uR
Healthy Habit Week #1: Drink 8-12 cups of water per day.
Healthy Habit Week #2: Try a new vegetable once a week.
Healthy Habit Week #3: Take 10,000 steps each day.
Healthy Habit Week #4: Get 6-9 hours of sleep per night.
Healthy Habit Week #5: Exchange healthy recipes with a friend once a month.
If you are confused on how to perform any of the exercises, check out these how-to videos.
Plank: https://www.youtube.com/watch?v=N_KvZd-Ofl0
**You can choose to do a hand plank or an elbow plank. Make sure you keep your hands/elbows directly underneath your shoulders. Keep your body as straight as a board.
Mountain Climbers: https://www.youtube.com/watch?v=__ftNpBBAdU
**Keep your hands directly underneath your shoulders throughout the exercise. Right/Left is equal to 1 repetition.
Superman Pull: https://www.youtube.com/watch?v=fwQWXXuo68o
**When doing the pull, squeeze your shoulder blades together and open up your chest while elongating the neck and spine.
Leg Raises: https://www.youtube.com/watch?v=114L7ynsNp0
**Lower your legs as low as you can without your low back coming off of the ground. Put your hands underneath your low back for support if you need it.
As the repetitions of the exercises increase throughout the month, feel free to break them up into sets of 2-4 if you feel like it is too challenging, OR do the entire workout for 2-3 sets or 2-3x per day if you want to further challenge yourself. This calendar is just a guide. How will you know your limits if you don't push yourself to them?
definition of teamwork 在 Muscle Watching Youtube 的最佳解答
★30日間フィットネスチャレンジ★
http://blogs.bizmakoto.jp/takaine/entry/20437.html
7月は強いコアを作りましょう!
家族・友人・同僚と一緒にこのチャレンジに参加する事によって、より良いコミュニケーションが生まれます。
コアは上半身と下半身をつなぐ、体の中心であり、とても重要な部分です。
スポーツはもちろん、日常動作でも常にコアが使われており、コアを鍛える事はとても大事な事です。
ランタスティックのフィットネスコーチ・ルンデンがトレーニングメニューと共に健康に良い習慣を毎週教えてくれます。
運動の効果は、簡単には出ませんがFacebookのイベントページでトレーニングの写真や動画を共有し合う事によりモチベーションを上げ合いましょう!
https://www.facebook.com/events/727657250629224/
トレーニングをメニュー通りこなしても良いですし、もっと負荷を上げても構いません。
限界に挑戦してハードに頑張りましょう!
***30 Day Fit Challenge***
Let's make July strong to the core. With teamwork, motivation & encouragement we can all get through this month stronger than ever. Make the commitment by RSVPing to this event and invite your friends, family and co-workers to join as well.
Your core is your center of gravity which links your upper and lower body. Whether you are tying your shoes, doing house work, gardening, sitting in the office or hitting a tennis ball, the necessary motions require core stability & strength. Not to mention the wonders a fit core can do for your posture, balance & abdominal definition.
Runtastic Fitness Coach Lunden has provided a core workout calendar for the entire month of July, along with a new healthy living habit to be implemented each week of the challenge. As we should all know by now, results do not happen overnight and it makes it so much better to know that you are not doing this alone. Post pictures, videos or words of encouragement in this event throughout the month to share with all the other participants. Lunden will also be posting videos in the event periodically to keep you on track, excited and focused. Are you ready?
Here is the calendar: http://on.fb.me/1iJN0uR
Healthy Habit Week #1: Drink 8-12 cups of water per day.
Healthy Habit Week #2: Try a new vegetable once a week.
Healthy Habit Week #3: Take 10,000 steps each day.
Healthy Habit Week #4: Get 6-9 hours of sleep per night.
Healthy Habit Week #5: Exchange healthy recipes with a friend once a month.
If you are confused on how to perform any of the exercises, check out these how-to videos.
Plank: https://www.youtube.com/watch?v=N_KvZd-Ofl0
**You can choose to do a hand plank or an elbow plank. Make sure you keep your hands/elbows directly underneath your shoulders. Keep your body as straight as a board.
Mountain Climbers: https://www.youtube.com/watch?v=__ftNpBBAdU
**Keep your hands directly underneath your shoulders throughout the exercise. Right/Left is equal to 1 repetition.
Superman Pull: https://www.youtube.com/watch?v=fwQWXXuo68o
**When doing the pull, squeeze your shoulder blades together and open up your chest while elongating the neck and spine.
Leg Raises: https://www.youtube.com/watch?v=114L7ynsNp0
**Lower your legs as low as you can without your low back coming off of the ground. Put your hands underneath your low back for support if you need it.
As the repetitions of the exercises increase throughout the month, feel free to break them up into sets of 2-4 if you feel like it is too challenging, OR do the entire workout for 2-3 sets or 2-3x per day if you want to further challenge yourself. This calendar is just a guide. How will you know your limits if you don't push yourself to them?
筋トレプログラム申込はこちら。
http://osaka-lifechange.com/e_shops/index/00297
definition of teamwork 在 What is Teamwork? The Psychology of Teamwork ... - YouTube 的美食出口停車場
What is teamwork ? And what skills are required to be part ... What is Teamwork ? The Psychology of Teamwork in the Workplace (with Examples). ... <看更多>
definition of teamwork 在 How Would You Define Teamwork? | team·work /ˈtēmˌwərk ... 的美食出口停車場
How Would You Define Teamwork ? · team·work /ˈtēmˌwərk/ noun the combined action of a group of people, especially when effective and efficient. # ... ... <看更多>