Abantu abaningi empilweni yabo baye babhekana nesimo lapho kungekho mandla khona noma yini, omunye ufuna ukubalekela endaweni ethile futhi afihle kuwo wonke umuntu. Konke okusobala ngesigqi se-frantic nsuku zonke kanye nokucindezeleka okuningi okwenzeka ngokoqobo kuzo zonke izinyathelo. Ukuzindla ngokuphumula kwengqondo kuyindlela enhle yokubhekana nesimo esinjalo futhi ubuyele empilweni evamile yokuthula. Ngaphezu kwalokho, umkhuba ovamile usiza ukuba uvinjiswe kakhulu empilweni futhi awukwenzi kangako ukuhlolwa.
Ukuzindla kunikeza ukuphumula?
Abantu abaningi ukuba baphumule bakhethe i-sofa eduze kwe-TV, kodwa eqinisweni kunezindlela eziphumelelayo nangendlela ezithandekayo, ukulahla okungalungile okwenzelwe usuku. Kuze kube yimanje, kunezinqubo eziningi ezihloswe ukuphumula nokuzinzisa kokubili ngokomzimba nangokwengqondo, isibonelo, i- yoga , i-qigong, njll. Ukuzindla ngokuphumula nokukhululeka kwengcindezi kungabhekana nokucindezeleka nokuthukuthela kalula, kanti futhi kuvumela ukuthi kubalulekile ukunciphisa ingozi yezinkinga ngesistimu ye-cardiovascular and nervous. Iqala ngemizuzu engu-20, bese-ke, uma uthanda, ungandisa isikhathi.
Indlela yokuzindla ukuphumula umzimba nomqondo?
Ukuphefumula kakhulu kubhekwa njengendlela elula futhi ephumelelayo kakhulu yokuphumula. Uma usesimweni esicindezelayo, umuntu uqala ukuphefumula kaningi futhi umzimba awunayo oksijini okwanele. Nazi ezinye izindlela ezilula ezizosiza ukubhekana nale nkinga:
- Khulisa kancane kancane bese uphumelela ekhaleni ngenxa yokubala okungu-4. Lokhu kusebenza kuhle uma kunzima ukulala.
- Nge-exhalation ngayinye udinga ukuphumula ngamabomu amahlombe kanye nemisipha ephezulu yesifuba. Ngale ndlela, i-diaphragm iqala ukuhlanganyela ekuphefumuleni.
- Umsebenzi olandelayo uthathwe e-yoga. Amadoda adinga ukuvala isikhuni esifanele nesandla sesandla sabo sokunene futhi athathe umoya ojulile ngenhla, futhi abesifazane kufanele benze okuphambene nalokhu. Ngesikhathi esiphezulu sokuphulukiswa, vala isikhuni esingakwesokunxele ngomunwe wendandatho emadodeni nomunwe wesokudla kulabo besifazane, bese uphuma.
Ukuze ufeze umphumela oyifunayo, kumele uqale ukuzindla nsuku zonke, futhi ngemuva kwezinhlelo eziningi zinganciphisa izikhathi ezimbili ngesonto.
Ukuzindla ngokuphumula okuphelele
Kunemikhuba eminingi ehlukene evumela ukuthi ufeze umgomo oyifunayo, siphakamisa ukuthi ugxile kumunye wabo ngokuningiliziwe. Kuyinto elula ukuhlala endaweni ethule, lapho kungekho lutho oluyophazamisa khona. Kungcono ukuhlala, kubalulekile ukuthi umhlane uphelele. Kufanele uzikhethele iphuzu elithile lokuhlushwa , kungaba ukuzwa kwangaphakathi, inkumbulo noma yimuphi into, isibonelo, ilangabi lekhandlela. Ekhanda akufanele kube nemicabango, iphuzu elikhethiwe kuphela, okumele lithwale amandla okuqeda. Ukwenza kube lula ukuphumula, ungavula umculo othulile. Uma ukhethe isithombe esithile, isibonelo, ulwandle olwandle, khona-ke udinga ukucabanga yonke into emincane kakhulu: isihlabathi esishisayo, umoya onomoya omnene, amagagasi aqabulayo, ukugoqa
Ukuzindla ngokulala nokuphumula "Ukuqwashisa umzimba"
Lo mkhuba kulula, kodwa kubalulekile ukucabangela ukuthi abaningi ngemuva kokulala ngokushesha, ngakho-ke kufanele ukwenze ekhaya. Hlela endaweni ekhululekile. Udinga ukuqala ukuphefumulela ngokujulile futhi uzizwe ukuthi ukungezwani kudlula emzimbeni. Isinyathelo esilandelayo ukugxila ezintweni zakho, kubalulekile ukuzwa ukuthi amandla, ngenxa yokuphefumula, agcwalisa wonke umunwe. Uma leli phuzu liphumule ngokugcwele, udinga ukuthutha emadolweni, bese ubeka izandla, umgogodla njalonjalo, kuze kube yilapho amandla efinyelela umqhele. Ngalesi sikhathi umzimba kufanele ukhululeke ngangokunokwenzeka, futhi ukuthula kwengqondo. Ngemuva kwalokho, amanye amaminithi angu-10 anconywa. ukulala phansi.