Enye yezinto ezinhle kakhulu ongayenza empilweni yakho ukufunda izivivinyo ezilula zokuphumula . Izindlela zokuphumula zisiza ukugcina umzimba wakho ube nokuthula futhi uthuthukise ikhono lakho lokubhekana nokucindezeleka. Lokhu akuyona indlela efanayo-ifanelana nayo yonke indlela: kunezinhlobo ezihlukahlukene zamasu ezitholakalayo. Funda ukuze uthole ukuphrinta kohlobo ngalunye ukuze unqume ukuthi yiziphi izindlela zokuphumula ezokulungela wena. Ukuze uthole imiphumela emihle, sebenzisa izikhathi ezimbili kuya kathathu ngosuku, okungenani imizuzu engu-10 ngesikhathi.
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Ukubukwa kwe-RelaxationUkuzivocavoca umzimba usebenzisa amandla okucabanga ukuletha isimo sokuphumula. Ukubukwa kombono ku-brains zethu zangakwesokudla, ngaleyo ndlela kuthungatha ubuchopho bethu obunomphefumulo obunzima kakhulu futhi kusisindise kuzo zonke izinkathazo zethu, ukukhathazeka nokwenza izinhlu. Ukuzivocavoca umzimba kufana neholidi yengqondo, njengoba uzicabanga wena endaweni emele ubuhle nokuthula kwakho. Kungaba yindawo oye waba kuyo noma indawo nje emcabangweni wakho. Ukuzivocavoca umzimba kungcono kakhulu kwenziwe esimweni sokuthula.
Okuningi
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Ukuzivocavoca okujulileKuzo zonke izivivinyo zokuphumula, ukuzivocavoca okujulile kuyizinto eziwusizo kakhulu ngoba ungayisebenzisa noma nini lapho udinga khona. Ukujula okujulile, ukuphefumula ngokufiphaza umzimba kushintsha umzimba wakho ekuthambekeleni ukubhekana nokucindezeleka ngokuphefumula okusheshayo, okungajulile. Ukunciphisa ukuphefumula phansi ekuboniseni kobuchopho ukuthi konke kuthulile, ngaleyo ndlela kuvula ukuphendula komzimba ngokomzimba . Ngomkhuba ovamile, ungangena ekugcineni lapho uthatha ukuphefumula okumbalwa okuletha ukukhululeka okukhulu okukhathazayo ngesikhathi esisodwa.
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Ukuzivocavoca kwe-Muscle RelaxationUkuphumula kwe-muscle kuyindlela yokuphumula yonke imisipha emzimbeni wakho. Lokhu kunciphisa ukungezwani komzimba okungadingekile futhi kusindisa amandla akho ezintweni ezibaluleke ngempela. Ngokuzijwayeza, ukutshela ukuthi ukuphumula kungenza umzimba wakho ube mkhulu njengodonsa. Ukuzivocavoca kwama-muscle kufanele kwenziwe esikhwameni esinobuhle. Ungabenze embhedeni ngoba ufuna ukufundisa umzimba wakho ukuba uphumule - ungalali! Ukuzenza kahle ngaphambi kokulala kungumqondo omuhle kakhulu njengoba umzimba okhululekile uzolala kangcono.