Uma ufana nabantu abaningi, kungenzeka ukuthi ubhekene nokucindezeleka okukhulu! Imizimba yethu yenzelwe ukubhekana nokucindezeleka ngokusibopha empini. Njengengxenye eyodwa yale mpendulo yokucindezeleka, sithola ukwanda kwezingqinamba ze-muscle.
Lokhu ukungezwani kwemisipha kuyinkunkuma yamandla, kunomthelela ekukhathaleni, futhi kungabangela ubuhlungu obungapheli . Cabanga ngamabhokisi - badansa nxazonke kwendandatho njengendlela yokugcina imisipha yabo ikhululekile ukuze bakwazi ukugxila kuwo onke amandla abo lapho befuna ukufaka umgogodla.
Into enhle yukuthi kukhona umsebenzi omkhulu wokuxazulula inkinga sonke isikhathi. Ukuzivocavoca kwama-muscle kuyizindlela ezilula zokwehlisa umzimba wakho ekuphenduleni ukucindezeleka kokuphila. Ukufunda ukuhlehlisa imisipha emzimbeni wakho ngokuhlelekile kuyokugcina uhlomele kangcono ukubhekana nezinselelo zakho zansuku zonke. Lezi zivivinyo zingabaluleka ngokukhethekile uma unenkinga yezempilo eyingozi kakhulu ngenxa yokucindezeleka, njengesihlungu samathumbu (IBS) , i- fibromyalgia , noma ubuhlungu obungapheliyo .
Imiyalo
1. Thatha inhlanzi ejulile, yenza isibindi esinamandla ngesandla sakho sokunene bese ubamba isibalo sezintathu. On exhale, cabanga igama "phumula" futhi ukhulule konke ukungezwani kwesokunene. Thatha umzuzwana noma amabili ukugxila emkhatsini wezinzwa zesisindo esicindezelayo nesasemisipha ekhululekile.
2. Ukusebenzisa inqubo efanayo, ngayinye, yenze futhi uphumule imisipha ebusweni bakho. Engeza ukungezwani kokungenelela, bese ucabanga igama elithi "phumula" njengoba uphuma futhi uvumele imisipha ilahle.
- Empumalanga: Frown like you angry or puzzled. I-Exhale futhi uyibeke phansi.
- Amehlo: Phakamisa amehlo akho njengomntwana okhala. Bese uphume futhi ukhulule ukucindezeleka.
- Amahlumela kanye namahlathi: Clench amazinyo akho kanye nomhlathi njengoba sengathi ngentukuthelo. Exhale futhi uphumule. Zizwa umuzwa wokufudumala nokuphumula kulo lonke ubuso bakho.
3. Tense futhi uphumule imisipha emzimbeni wakho.
- Amahlombe: Bakhombise ophahleni lapho uvula khona. Exhale, bavumele baphumule bese bekhululekile.
- Isifuba: Qinisekisa imisipha yesifuba ekufuleni okujulile, bese uvumela ukuphikisana kugxile ekuphumeni.
- Isisu: Qinisekisa isisu sakho njengokungathi othile uzokukushaya, bese uvumela isisu sakho sihambe. Zizwa ukusabalala kwemfudumalo kulo lonke i-torso yakho yonke.
4. Tense futhi uphumule izingalo zakho. Yenza ibhande ngezandla zombili, uqinise ama-biceps akho, ama-triceps, nama-forearms. Vumela ukushayisana kuhambe, kushiya izingalo ezilenga futhi zikhululekile eceleni kwakho.
5. Izembatho zigcina. Phakamisa izinzwane zakho ophahleni, qinisa amathanga akho namathole ngesikhathi esifanayo, ngaphambi kokuvumela zonke izinkinga zibe khona. Zizwa izingxenyana zokugcina zokubambisana ezisuka emzimbeni wakho wonke, uphume emilenzeni yakho bese ungena emhlabathini.
Amathiphu we-Pro
Jabulela isipiliyoni! Uma ngabe kukhona ingxenye ethile yomzimba okhathazekile, buyela emuva, uyiqinise futhi uyikhulule. Kungathatha amasonto ambalwa okusebenza ukuze uzuze umuzwa ophelele wokuphumula.
Zenza! Hlanganisa imizimba kabili ngosuku bese uhlala uthule imizuzu engaba ngu-10. Ungalali embhedeni - ufuna ukuzifundisa ukuba uphumule, ungafundisi ukuthi ulale! Kuwumqondo omuhle ukuqhuba kahle ngaphambi kokulala.
Umzimba okhululekile uzolala kangcono.
Khetha ukuthi i-oda isebenza ngani. Yize kunezindlela ezihlukahlukene zokuphumula ngokuqhubekayo kwemisipha yakho, ngithanda ukuqala phezulu kwekhanda bese ngisebenza ngendlela engezansi. Lokhu kungivumela ukuba ngizizwe sengathi ukucindezeleka "ukukhipha" emzimbeni wami.
Thatha ezingeni elilandelayo. Ngemuva kwamasonto amabili, kungenzeka ukuthi awusadingeki ukucubungula imisipha kuqala. Vele ugxile engxenyeni yomzimba ngayinye, ukuphumula ngenjabulo imisipha.
Ukuhlolwa komgwaqo. Uma usuqeqeshiwe ekuzivocavoca, ungaqala ukuwasebenzisa noma kunini lapho uzizwa ukhululekile. Qapha izinga lakho lokucindezeleka usuku lonke. Uma uzizwa uziqinisa, uthathe ukuphefumula okumbalwa, cabanga igama elithi "phumula," futhi ukhuthaze umzimba wakho ukuba ubuyele esimweni sokuphumula.
Ukurekhoda. Abanye abantu bakuthola kuwusizo ukwenza ukurekhodwa komsindo kwemiyalo yokuphumula kwemisipha eqhubekela phambili. Uma wenza, qiniseka ukuthi uqhubeka uphinda amagama angukhiye: phumula, ufudumele, unzima, ukhululekile.
Umthombo:
"Ukuphathwa Kokucindezeleka" Iwebhusayithi yeMayo Clinic