Ukuba unjengabantu abaninzi, mhlawumbi ujongana noxinzelelo oluninzi! Imizimba yethu yenzelwe ukujongana noxinzelelo ngokusibhinqa ukulwa. Njengengxenye enye yale mpendulo yokunyamezela, sinokunyuka kokuxhatshazwa kwemisipha.
Ukuxhatshazwa kwemisipha okweqile kukungcola kwamandla, kunceda ekukhathala, kwaye kunokubangela intlungu engapheliyo . Cinga ngamabhokisi ebhokisi-bayadansa ngeenxa zonke njengendlela yokugcina izihlunu zabo zikhululeke ukuze bakwazi ukugxila bonke amandla abo xa befuna ukuhlawula i-punch.
Into enhle kukuba kukho umsebenzi omkhulu wenkcazo yokwenza ixesha lonke. Imizimba yokuziphucula i-muscle yindlela yokululalisa umzimba wakho ekuphenduleni uxinzelelo lobomi. Ukufunda ukulungelelanisa imisipha emzimbeni wakho kuzakukuxhobisa ngakumbi ukujongana nemingeni yemihla ngemihla. Ezi zifundo zingabaluleka ngokukhethekileyo xa unengxaki yempilo ebenzileyo ngenxa yokuxinezeleka, njengesihlungu sesifo sengqondo (IBS) , i- fibromyalgia , okanye intlungu engapheliyo .
Imiyalelo
1. Thatha ingxinxu enzulu, yenza iqhosha eliqinileyo ngesandla sakho sokunene uze ubambelele ukuba kubalwe ezintathu. Kwi-exhale, cinga igama elithi "phumla" kwaye ukhulule konke ukuphazamiseka kwisandla sokunene. Thatha umzuzu okanye ezimbini ukuba ugxininise kwimahluko kwintlungu yesisundu esithe xaxa ngokubhekiselele kwimisipha ekhululekile.
2. Ukusebenzisa ubuchule obufanayo, enye ngeyodwa, ude ukhulule izihlunu ebusweni bakho. Yongeza ingxabano kwi-inhale, uze ucinge igama elithi "phumula" njengoko uphumelela kwaye uvumele imisipha ilahle.
- Ngaphambili: Utyhafile njengokuba unomsindo okanye udidekile. Exhale kwaye uyiguqule.
- Amehlo: Phakamisa amehlo akho njengomntwana okhala. Emva koko uphumelele kwaye ukhulule umbane.
- Amanqatha kunye namahlathi: Vulela amazinyo akho nomhlathi njengokuba unomsindo. Exhale kwaye ukhulule. Uvakalelwa umfudumalo nokuphumula kulo lonke ubuso bakho.
3. Tense kwaye ukhulule izihlunu kwisihlunu sakho.
- Amagxa: Batshintshele kwi-plafini kwi-inhale. Exhale, vumela baphumule baze baxakeke.
- Isifuba: Gcina izihlunu zesifuba kwi-deep inhale, kwaye ke vumela ukuxhatshazwa kukuchasile kwi-exhale.
- Isibilini: Qinisekisa isisu sakho ngokungathi umntu uya kukubetha, uze uvumele isisu sakho sihambe. Zivakale ukusasazeka komfudumalo kuwo wonke umzimba wakho.
4. Tense kwaye ukhulule iingalo zakho. Yenza intonga ngezandla zombini, uqinise i-biceps yakho, i-triceps, kunye neengaphambili. Vumela ukuhamba, uyeke iingalo ezixhomekekileyo kwaye zinzima kwicala lakho.
5. Imilenze iphelile. Phakamisa iinzwane zakho kwilayili, qinisa amatya akho kunye namathole ngexesha elifanayo, ngaphambi kokuba uvumele ukuhamba. Zivaka iimbalo zokugqibela zokutshatyalaliswa emzimbeni wakho wonke, phandle ngeemilenze zakho uze ungene emhlabathini.
Tips Tips
Jabulela amava! Ukuba kukho nayiphi na inxalenye yomzimba esichukumisayo, buyela kuyo, uyigxininise uze uyikhulule. Kungathabatha iiveki ezimbalwa zokusebenza ukuze ufezekise ngokupheleleyo ukuphumla.
Zenza! Ziqhelise ukuzivocavoca kabini ngosuku kwaye uhlale uzinzile malunga nemizuzu eyi-10. Musa ukulala embhedeni - ufuna ukuzifundisa ukuphumla, ungazifundisi ukuba ulale! Injongo enkulu yokuziqhuba kakuhle phambi kokulala.
Umzimba okhululekile uza kulala kakuhle.
Khetha indlela osebenza ngayo. Nangona kukho iindlela ezahlukeneyo zokuphucula imisipha yakho ngokukhawuleza, ndiyakuthanda ukuqala phezulu kwintloko kwaye ke usebenze endleleni yam. Oku kundivumela ukuba ndive ngathi ukuxhatshazwa "kutyhila" emzimbeni wam.
Thatha kwinqanaba elilandelayo. Emva ezimbini kweeveki, awusekho isidingo sokuqala ukuxuba izihlunu. Gxila kuphela kumzimba ngamnye womzimba, ukhulule ngokukhululeka izihlunu.
U vavanyo lwendlela. Xa unesakhono kwimisebenzi yokuziphatha, ungaqala ukuwasebenzisa xa usuziva ukhululekile. Jonga ulwelo lwakho lomhlaba wonke. Ukuba uziva uziqinisa, uthathe ukuphefumla okucothayo, cinga igama elithi "phumula," kwaye ukhuthaze umzimba wakho ukuba ubuyele kwindawo yokuphumla.
Bhalise. Abanye abantu bakuthola kuncedo ukwenza ukurekhodwa komsindo kwemigaqo yokuphucula imisipha. Ukuba wenza, qiniseka ukuba uqhubeka uphinda amagama angundoqo: phumula, ufudumeze, unzima, ukhululeke.
Umthombo:
"Ulawulo lweengxaki" iwebhusayithi yeMayo Clinic