人望を集めるのも失うのも『聴き方』次第？

メンタル・イデア・ラボの本城ハルです。

今回はアクティブ・リスニングについて書こうと思います。読んで字のごとく、積極的な聴き方のことで『傾聴』ともいいます。

『積極的な聴き方？積極的な聴き方があるなら消極的な聴き方もあるの？？』　

消極的という表現は多少語弊がありますが、実はあるのです。それは人を不安や不快にさせたり、下手をすれば人間関係が壊れてしまうかもしれないという取り返しのつかない聴き方です。

【 傾 聴 】

私たち心の専門家はもちろん、そうしたサポート場面だけでなく、職場でのビジネスコミュニケーション、家庭での夫婦間や親子間においても重要で、信頼関係を築く上でこの“聴き方”は大きく影響します。

〜 信頼関係を築く“聴き方”のポイント 〜

話を遮らない：助言、批判、分析をせず、相手の話に耳を傾けます。沈黙の時間があっても口を出したり質問を挟まず、相手のペースに任せます。

聴いているということを示す：相手の人に身体を傾けます。適当に頷いたり相槌を打つのではなく、言葉を噛みしめるようにゆっくり頷きましょう。適切なタイミングで相槌を打ち、相手の話への関心を表します。

キーワードを復唱する：相手が言葉を切った時、こちらの意見を言うより相手が使ったキーワードを繰り返します。「新しい職場に馴染めるか不安なんです・・・」に対し、（気持ちゆっくりめに）「そうですか、職場に馴染めるのか不安に感じているんですね」これは相手に“ちゃんと聴いている”という前記の行動を強め、共感している姿勢も伝えることができます。また、相手のキーワードを使うことで自分の解釈で言葉を変えない、自分自身の理解を確認し、さらに相手に話を促すことに繋がります。

言葉の奥にある相手の気持ちを考える：表面的な言葉だけでなく、言葉を通して相手が何を言いたいのかを考えながら聴きます。「『理由も聞かず一方的に怒鳴りつけるなんてどうなんだ！』と思いました」に対し「理由も聞かずに怒鳴りつけられたことを怒っているんですね？」と、その受け答えが合っていても間違っていても、それから先、相手は自分の気持ちを口にしやすくなります。

話しながら相手が気持ちを整理できる質問を織り交ぜる：YES、NOなど答えをその中からしか選択できないクローズドクエスチョンより、「どうしたらよいと思いますか？」「あの人に何と言いますか？」のような【WHAT？WHY？HOW？】のオープンクエスチョンを適宜入れます。課題や目標がなるべく明確になる質問が良いでしょう。

◇

『話を聞く』　と　『話を聴く』　は違います。

◇

いかがでしたか？

最後にオマケで『じゃぁ、消極的な聴き方は？』と思っているあなたへ。心当たりのある人は気をつけましょう！

相手に対し背を向ける、相手側と反対側に脚を組む、手を止めない（書類などから目を上げない、髪をいじりながら、爪をいじりながら、スマホやゲームをしながらは言語道断）など、聞こえてはいるものの内容を理解せず、適当に相槌を打つことです。

これをやられると大切な話をしていると思えば思うほど不愉快になりますし、不信感を持ってしまうのが人間です。コミュニケーションは会話のキャッチボール。投げっぱなしは寂しいですよね。

私自身も投げっぱなしになっていると感じると「あれ？あれ？あら〜？」になり、再度確認したほうがいいのか、終わらせていいのか戸惑いを覚えます。

人と人を繋ぎ、相互理解を深めるために一番有効なツール、それがコミュニケーションです。いずれコミュニケーションについては、話し方（伝え方）にもフォーカスして書きたいと思います。

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    If you look at the physique position throughout a sumo deadlift, feet are generally spread out slightly wider which creates a shorter lifting distance. This shall be a very useful hack when you don’t have a set of bands with varying thickness and tension and you’ll solely regulate their setup week to week. The bands gave you a spring firstly, constructed some momentum, but by the time you lock it out, the bands have slackened and the weight is totally in your palms. With this setup, you can doubtless carry out multiple reps with a weight you’ve by no means been able to hit for a single.
    The core’s major perform is to help the spine and provide rigidness to forestall movement. However, it will get to the purpose where you need deadlift variations, just like the elevated deadlift, to proceed constructing muscle. The elevated deadlift can be raised to put a higher emphasis on the back, especially the traps. Deadlifts and their variations can be utilized to construct a powerful again, especially when combined with different pulling workouts. The deadlift teaches the physique to provide very high ranges of drive in a really quick time.
    The reps had been also faster than when using the barbell deadlift, which might bode well for athletes who are attempting to construct power. Whether Or Not you carry out the movement with dumbbells, a kettlebell or a barbell, all of them deserve a spot in your workout routine. Deadlifts are the spine of practical strength and athletic efficiency. This workout plan is inspired by Dr. Pak’s methods and insights, specializing in mastering deadlift variations, building a strong posterior chain, and enhancing general strength and resilience. After you’ve mastered the traditional deadlift, it’s worth exploring different deadlift variations. Each variation provides unique advantages and might help target particular muscle groups.
    For this purpose, the Hex bar is likely one of the solely deadlift variations that hits the Bracioradialis. This train involves standing on one leg and bending ahead at the hips while preserving the again straight, reaching towards the bottom with the opposite hand. It targets the hamstrings, glutes, and core muscles while additionally enhancing stability and stability. Reeves deadlifts positively impression every raise that requires a substantial posterior chain, grip strength, and upper physique isometric strength. The Reeves hex bar deadlift shifts the major focus to the quads as a substitute of the glutes and erector spinae muscle tissue. Whereas you won’t begin every rep from a lifeless stop, you’ll emphasize your hips and lower again, making Romanian deadlifts an affordable different to rack pulls. If you love deadlifts because they’re a total lower-body exercise, you might be somewhat disenchanted to study that rack pulls don’t present your quads with such a good exercise.
    Constructing the posterior chain and bettering its capacity can improve energy output, speed, and general explosive capabilities. For hypertrophy-focused targets, you’ll want to pick RDL variations that align together with your wants and needs. For example, when you historically choose or “feel” dumbbell RDLs extra, you would possibly choose a dumbbell RDL over a barbell RDL. Since the RDL is a hinge exercise, you’ll prepare all of these muscle teams by bringing the hips again in a lengthened place and then standing again up in a shortened place.
    Trap bar deadlifts work your leg muscles more than conventional deadlifts, but the latter work your lower back extra. If you’re only going to do one lower physique exercise, the lure bar deadlift offers barely more complete lower body training than the conventional deadlift. Sumo deadlifts are perfect for powerlifters who maximize their weightlifting potential and goal particular muscle groups. In Distinction To the standard deadlift, sumo deadlifts allow for a wider stance, partaking your quads extra and lowering the pressure on your decrease back. As a newbie, you may find sumo deadlifts simpler to study as a end result of they offer a extra upright torso position, making it easier to maintain proper form. You maximize the advantages of the sumo deadlift approach by utilizing the widest attainable stance, virtually to the point the place your toes touch the plates on the ground.
    Strengthening these muscle tissue through consistent coaching can result in improved operating mechanics, better stability, and decreased risk of accidents such as hamstring strains. The Entice Bar Deadlift, also referred to as the hex bar deadlift, is a compound exercise that includes lifting a barbell with a hexagonal-shaped bar as a substitute of a straight barbell. The design of the trap bar permits lifters to step contained in the body, positioning their body within the center of the load. Reverse deadlifts are weight coaching workout routines that work the upper and decrease physique muscles. They’re wonderful for strengthening grip and lower physique, constructing a stronger back, and enhancing practical movements. Further, utilizing heavier weights with compound exercises does a greater job of preserving any loss of muscle that may potentially occur whenever you’re weight-reduction plan.
    As evident by the lengthy list of muscles above, the deadlift recruits many different muscles at once. You May prepare a quantity of muscles at once, maximising your time in the fitness center. Plus, you’ll find a way to load up heavy weight given the quantity of muscle recruitment, which can assist construct strength. There are plenty of advantages to coaching on one leg – corresponding to how it can increase your hamstring size (important when you sprint) and helps you improve force. The apparent good factor about single leg deadlifts is that you simply get to train every leg separately, and thus assist even out any muscle imbalances and gives you higher steadiness. The profit is that it’ll change the mechanics of the deadlift and more evenly distribute the burden.
    In particular, analysis means that Sumo deadlifts offer benefits for athletes with longer torsos in phrases of being able to carry more whole weight (8). Pay consideration to your body’s signals and regulate your strategy accordingly. If you expertise pain or discomfort during a deadlift, cease instantly and search guidance from a healthcare skilled or coach. Ignoring warning signs can exacerbate current accidents or lead to new ones. As seen in the desk, regular deadlift practitioners experience a decrease resting coronary heart price, indicating better cardiovascular efficiency. Moreover, their cardiovascular endurance is considerably higher, permitting them to interact in intense workouts with greater ease.
    Whether you need to enhance strength, improve mobility, or cut back damage risk, the entice bar deadlift is a should have in your exercise program. Utilizing a reverse grip to deadlift pulls the load from behind the midline quite than in front to emphasize completely different muscular tissues through the deadlift. It also, to a sure degree, increases your grip energy and stability when lifting the bar. Bent over rows primarily works your back muscles and, to a sure degree, works your hamstrings, glutes, and lower again. Nevertheless, you could also tweak it utilizing other free weights like kettlebells, dumbbells, or resistance bands. Whether you’re after gains in energy, energy, pace, or improvements in physique composition, deadlifting is the reply.
    This broad stance promotes a extra vertical again position and prolonged hips and knees, successfully shortening the range of movement in comparability with the standard pull. As a outcome, the sumo deadlift works by decreasing the space your hips need to journey, making it easier in your lower again and enhancing overall lifting efficiency. The typical type of entice bar deadlift is another well-liked approach that can be just as effective as its sumo counterpart.
    While energy definitely doesn’t typically outline us, it is fairly superior to be robust and to have people complimenting you on your energy ranges as a result. If you don’t and you round your back, you run the risk of a very painful and very serious back injury. We’ll get to the benefits in only a second, but first, let’s make certain we’re all clear by method of what a deadlift truly is. Deadlifts are unmatched of their capability to engage multiple muscle groups in a single motion. Deadlifts excel in delivering sensible benefits by enhancing practical strength for day by day actions. Though you want to explode as a lot as potential, to get good at deadlifts, you should also master the art of grinding.
    Brett Williams, NASM-CPT, PES, a senior editor at Males’s Health, is a licensed trainer and former pro soccer player and tech reporter. You can discover his work elsewhere at Mashable, Thrillist, and different retailers. The Barbell RDL engages a wide selection of muscle groups, offering a whole workout. They’re good for lots of things like; gym features, sports activities, security, variation.
    These are powerful muscle tissue, which assist you to bend ahead and return to a standing place. On the again of your thighs instantly opposite your quadriceps are your hamstring muscular tissues, another very important hyperlink of your posterior chain. Because the burden is closer to your heart of gravity, there is much less stress in your back and risk of injury. Accomplished properly, the behind the again deadlift feels more like a regular squat done 2-3 inches above parallel.

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  170. The bench press, accomplished from a susceptible place and requiring a pause of the barbell at the chest, reveals upper-body strength. The two-handed useless raise, in which the lifter raises the weight from the ground to hip stage in one movement, shows total again and gripping energy. The key to implementing progressive overload effectively is thru gradual, managed increases in resistance. This idea principally summarizes linear periodization, which makes use of a structured method to accentuate workouts over time by steadily build up resistance. The concept behind this method is to acclimate the athlete to the stimulus of heavyweights, permitting them to deal with progressively heavier masses as their power improves. This technique ensures that the body repeatedly adapts to larger demands, leading to muscle growth and energy growth. Customization means choosing the suitable intensity for every exercise and individual, contemplating their current talents and long-term goals.
    Discovering a powerlifting health club is the most essential a part of the method as you start powerlifting. First, you need to find a fitness center that allows you to prepare utilizing a powerlifting fashion within the first place. Some gyms don’t like heavy lifting, not to mention heavy deadlifts slamming into the bottom. Additionally, these gyms are sometimes unequipped for powerlifting training, resulting in bent bars and damaged gear. Do you wish to comply with a program by yourself, or do you want to hire a coach? For many newbies, a coach can help to avoid pitfalls and mistakes, leading to more efficient coaching.
    These might be not only the massive three themselves but additionally variations of them, as well as accessory workout routines that may improve your performance. In addition, rather than sporting knee sleeves, outfitted lifters put on knee wraps. This adds another layer of support due to how tight you probably can wrap the knee joints compared with sleeves alone. While it might seem simple, many first-time powerlifters don’t register a successful carry as a outcome of they fail to hearken to the referee commands in competitors. If powerlifters can accomplish a lowered vary of motion, then they are finally doing much less work to accomplish the task. Powerlifters purpose to scale back the vary of movement that the barbell travels as much as potential.
    You won’t know the way to optimize your warm-up strategy or attempt select strategy based on meet-day conditions. Let’s now speak about competing within the sport of powerlifting – how you need to mentally strategy it, tips on how to register, and tips for sport day. I cannot inform you what number of times I see new athletes on game-day without the right support, and are not able to translate their power successfully on the competitions platform. Any powerlifting federation (including USA Powerlifting) that you compete in will have certain standards for every of the lifts. Some folks simply need a context to set and obtain personal targets.
    The powerlifting complete is a results of taking the heaviest squat, bench press, and deadlift try lifted in competition and adding them collectively. The number you get will be used to rank you among other lifters in the identical body-weight and age class. There are many powerlifters who ‘self-coach’, which implies they write their own packages. However, a powerlifting coach can often assemble a way more thorough and comprehensive program construction. In addition, powerlifting coaches can provide mental skills training, method analysis, and competitors day help. I would highly encourage you to rent a powerlifting coach when beginning.
    Nevertheless, the program’s high training volume may be an excessive quantity of for some lifters, especially beginners or those with restricted restoration capacity. Additionally, the program’s complexity may be overwhelming for these who are new to powerlifting or periodized programming. Moreover, the app offers video analysis and suggestions, which is essential for effective learning and adjusting your method. The app’s educational content material provides a deeper understanding of powerlifting ideas, helping them make informed selections about their training. Let’s dive in to determine the coaching program for powerlifting that greatest aligns together with your targets and will get you the desired outcomes. By the tip of this text, you may clearly understand every program’s audience, customizability, coaching frequency, and total rating. Don’t miss out on this useful information that may assist you to choose the right program to catapult your powerlifting progress to new heights.
    Josh notes through analysis that athletes who carried out cluster units and bodybuilding sets had similar outcomes with size. The thought was for this to mix theories of building energy and size. When packages are built for the plenty, sometimes they fall short of individuality.
    For the bench press max velocity session, you’re going to use bands with the board press. The board press is a variation where a board of desired height is placed on the chest, thus limiting the range of movement. Nevertheless, it’s main purpose is to deal with sticking factors in the bench press. A training 1-rep max is a most load you possibly can confidently raise any day of the week.
    The primary aim is to stimulate muscle growth and build a strong basis. Hypertrophy is stimulated from the multitude of reps carried out that causes the lifters to be exhausted and in return, creates a long-term anabolic response for growth. These workouts type the core of a comprehensive workout routine, focusing on specific muscle teams and difficult the physique in distinctive methods. The primary actions in any powerlifting program, although, are going to be the squat, bench press, and deadlift. Even intermediate and superior lifters can add a very small amount to the bar every week for progressive overload, such as 5lbs. If you’re using this as a beginner powerlifting program and following a linear development program, you could even wish to begin smaller at 2.5 pounds (if your gym has that option). Nonetheless, the progressive overload from right here will ideally come from sooner barbell speed.
    This determines the competitor with the greatest relative energy for the meet. With the JuggernautAI app, you’ll be able to profit from the ideas of the Juggernaut Method while receiving tailored programming to maximise your results. I am now back at Westside Barbell coaching full-time and needed to make use of this chance… Hold in mind that a deload doesn’t contain sitting on your ass the whole week leading as much as the meet. Go to the health club, foam roll, hit your mobility drills, and do some mild glute ham raises, chin-ups, push-ups, cable pull throughs, and other core work. Ian Bartlett, who has been training with Mr Hartwell at Bruno’s Health Club in Market Harborough, stated it was “superb” to see what he had achieved in “such a brief space of time”.
    In competition, athletes will select to deadlift utilizing a standard or sumo stance. The standard stance features the legs close together, with a lot of the demand being positioned on the back, glutes, and hamstrings. The sumo stance options the legs in a wide stance similar to a squat, with a lot of the demand being placed on the lower back, hips, glutes, and quads.

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  174. Getting the burden off the ground through the first pull is often one of many hardest parts of the train for many lifters. Kaged Muscle CreaClear is ideal for muscle building and increasing strength and size. With zero synthetic colours or flavors, this product accommodates no banned substances and will work for your bulking and recovery needs. The Conjugate Method uses three energy training strategies to improve absolute energy, explosive energy, and…
    A former British Royal Marine, fitness center owner, and fitness qualifications assessor, he is dedicated to delivering informative, reliable content. In addition, Patrick is an skilled writer who has authored three health and train books, dozens of e-books, hundreds of articles, and several health videos. He’s not simply an armchair health expert; Patrick practices what he preaches! He has competed at a high degree in numerous sports activities, including rugby, triathlon, mountain climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, coaching, researching, or writing, Patrick is busy enjoying the sunny local weather of Cyprus, where he has lived for the last 20-years. Standard 45-pound Olympic barbell weight plates are 450mm/17.seventy two inches in diameter.
    Let’s check out deficit deadlifts and see what’s so great about this deadlift variation. We all know the deadlift is one of those big three powerlifting workout routines, however there are variations to attempt like deficit deadlifts that may work wonders for our gains. Deficit deadlifts are certainly not one thing you wish to overlook for they improve your overall deadlift, and other lifts for that matter, tremendously. The deficit deadlift is a good exercise to enhance posterior power, strengthen your energy from the floor, and expose weaknesses in your pulling method.
    This can cause the barbell to fall out of 1 hand sooner, torquing your again. Watch Jeff Nippard explain some of the most typical faults when deadlifting. And then there are countless variations using dumbbells, kettlebells, bands, and chains. Your hips ought to be barely greater than the knees and your spine should be neutral.
    Learning the way to do the deficit lifting proper is essential to getting the most out of it and staying secure. Hinge on the hips to grip the barbell, preserving your spine neutral. Setting up right is key for a protected and efficient deficit lifting. You need a secure platform, usually made from rubber mats, metal plates, or wooden boards. Make certain it’s level and can hold your weight and the barbell without shifting. Mastering the deficit deadlift is a journey of energy, power, and dedication. It’s not nearly lifting heavier weights; it’s about reaching a deeper understanding of your body’s mechanics and unlocking your true potential.
    The typical deadlift is a full vary of movement train that works pretty muscle every muscle in your physique. It involves adopting a feet shoulder-width stance and reducing the barbell to the ground in between reps, this lets you deadlift the maximum quantity of weight. Dumbbell deadlifts can be a harder train than the barbell variation as a outcome of it requires more coordination and stabilization since the weights are able to move more freely in your palms. Additionally, the beginning place is much lower therefore increasing range of movement and activating extra of the quads.
    In order to implement solutions, you first want to grasp the foundation of the issue. As Quickly As you establish whether or not you may have weak muscles, weak technique, or both, you can start correcting the elements of your lift that need probably the most work. Halting deadlifts allow you to do more reps throughout sure coaching phases. They’re powerful, especially with a pause at the backside of the lift. Pause deadlifts additionally work on weak spots, pausing for 1-2 seconds at different points.
    The deficit deadlift may be one of the best variation, so you will use this motion extensively. To perform one, you simply stand on an elevated as you carry out the carry. This will increase the range of movement whereas also inserting your body in a method that forces you to improve the pushing a half of the deadlift. Clearly, any deadlift program goes to have a deadlift.
    If you need to develop a stronger and extra technically sound deadlift, the deficit deadlift is one of the best deadlift variation options. The deficit deadlift is a lower-body exercise variation that extends the overall vary of motion of a standard deadlift, putting an increased demand on the glutes, hamstrings, and decrease again. This train is commonly used as a major train throughout a max effort coaching day but may also be used as an adjunct train on each max and dynamic effort training days. At Westside, the deficit deadlift is one of our more frequently used deadlift exercise variations. Throughout a typical monthly max effort decrease train rotation, we’ll perform a deficit deadlift as a primary train during no less than considered one of our max effort coaching days. We usually work up to a top-set single when this train is scheduled. Given the demand this exercise places on the glutes, hamstrings, and decrease back, the rep rely have to be regulated primarily based on the athlete’s capacity to maintain optimal kind throughout the exercise.

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