Ukulungisa umva ophezulu kunye neentlungu

Umxholo

• Oonobangela
• Uncedo olukhawulezileyo kunye nokuthintela
• Faka isicelo sokucinezelwa okubandayo
• Zama ukudambisa iintlungu ekhawuntareni
• Hamba ume nkqo
• Ukolula
• I-Pose
• W-Buza
• Ukuthambeka kwentloko
• Umqolo obuhlungu nokulala
• Nini ukubona ugqirha
• Imibuzo neempendulo
• Q:
• A:
• Uvavanywe kakuhle: IYoga emnene

Ushwankathelo

Umqolo obuhlungu kunye nentamo yentamo inokukumisa kwiindlela zakho, yenze kube nzima ukuhamba malunga nosuku lwakho oluqhelekileyo. Izizathu ezibangela ukungonwabi ziyahluka, kodwa zonke ziyehla kwindlela esizibamba ngayo xa simi, sihamba, kwaye kubaluleke kakhulu kuyo yonke le nto sihleliyo.

Intamo kunye neentlungu ezingaphezulu zinokunciphisa umda weentshukumo kunye namandla akho. Ukuba awenzi nto malunga neentlungu zakho, zinokuya zisiba mbi, zisasazeka, kwaye zikunciphise ngakumbi. Oku kuhlala kungenxa yokuba izihlunu ezijikeleze indawo okuyo yeentlungu ziye zalinda ukukhusela loo ndawo inye. Olu lwandiso luthintela umda wokuhamba kwaye unokuguqula umsipha omnye phantsi kwegxalaba lakho libe ligxalaba elibuhlungu kunye nentloko ebuhlungu.

Oonobangela

Iimbangela zentlungu ephezulu nasemva kwentamo zibandakanya:

• Ukuphakamisa ngokungafanelekanga into enzima
• ukuziqhelisa ukuhlala kakuhle
• ukulimala kwezemidlalo
• ukutyeba kakhulu
• ukutshaya

Uthando lwethu lwezikrini luyinto enokwenzeka ukuba ibekho kwintlungu ephezulu nasemva kwentamo. Ukuhlala imini yonke usebenza kwikhompyuter, uqweqwedise intamo yakho ukuze ufunde iindaba kwifowuni yakho xa usendleleni egodukayo, kunye nokugoba esofeni ukubukela iiyure ezininzi zikamabonwakude ziindlela ezilungileyo zokulahla umzimba wakho kulungelelwaniso.

Njengemeko ezininzi zempilo, iimpembelelo zentamo kunye neentlungu zangasemva kunokuba nzima kakhulu kubantu abatshayayo okanye abatyebe kakhulu. Ubunzima obugqithisileyo bunokongeza uxinzelelo ngakumbi kwimisipha.

Uncedo olukhawulezileyo kunye nokuthintela

Iintlungu ezingapheliyo zangasemva kunye nentamo zinokuba yingxaki enkulu. Nangona kunjalo, ukukhathazeka okuqhelekileyo kwindawo yakho nasemva kwentamo kuqhelekile. Kukho amanyathelo ambalwa onokuwathatha ukukhawulezisa ngokukhawuleza xa kuvela le ngxaki, kunye nezinye izinto onokuzenza ukuzama ukukuthintela konke oku.

Sebenzisa ipakethe ebandayo kunye nentlungu yokuthomalalisa iintlungu kwiintsuku ezintathu zokuqala emva kokuba iintlungu ziqale. Emva koko, sebenzisa enye ubushushu kunye nokubanda kukonzakala kwakho. Intlungu ephezulu nasemva kwentamo ihlala iqhuma ngesiquphe, kodwa ukuphilisa kungathatha ixesha elide. Ukuba usenentlungu kwaye ukunyakaza kwakho kunqunyelwe emva kwenyanga, lixesha lokuba ubone ugqirha wakho.

Faka isicelo sokucinezelwa okubandayo

Ukuba unako, sebenzisa icompress ebandayo. Oku kunokuthetha ukugcwala komkhenkce kwingxowa yeplastiki esongelwe ngetawuli, okanye nayiphi na into ebandayo, efana nesoda enokuphuma ngqo kumatshini.

Zama ukudambisa iintlungu ekhawuntareni

Ukuba isisu sakho siyanyamezela amayeza okulwa nokudumba okufana ne-naprosyn, thatha ngokwemiyalelo yephakheji ngokukhawuleza.

Hamba ume nkqo

Ukuhamba nokuma okunempilo kunokunceda ngokunjalo. Indlela elungileyo yokujonga ukuba sempilweni kukucinga ukuba umisiwe ngumgca odibanisa phakathi kwesifuba sakho ukuya eluphahleni okanye esibhakabhakeni.

Ukolula

Nje ukuba uyiphelise intlungu yangoko kwaye uphumle ukulimala kwakho usuku okanye njalo, ungaqala ukuzama ukuyikhulula kwaye uncede ukuyiphilisa ngokulula. Naluphi na ololulo luya kukunceda ekuthinteleni iintlungu ezintsha, okanye ukunqanda ukuphinda kwenzeke ukwenzakala okudala.

I-Pose

Ukuhlala esihlalweni esiqinileyo okanye kwibhola yokuzivocavoca iinyawo zakho zicabalele emhlabeni, vumela izandla zakho zixhome ngokuthe ngqo kumagxa akho akhululekileyo. Ngeentende zakho zijongane, phakamisa izandla zakho emadolweni, emva koko uye ngaphaya kwentloko yakho. Gcina iingqiniba zakho zithi nkqo kodwa zingatshixwanga, kwaye ungaphakamisi amagxa akho. Bamba i-I-pose yokuphefumla kathathu okunzulu emva koko unciphise iingalo zakho emacaleni akho. Phinda amaxesha ali-10.

W-Buza

Yima eludongeni iinyawo zakho zibanzi ububanzi bamagxa. Qala ngeengalo zakho ezijinga emacaleni akho namagxa akho akhululeke. Beka iingalo zakho njengeFrankenstein emva koko tsala iingqiniba zakho emva eludongeni ecaleni kwembambo yakho. Emva koko, zama ukuzisa umva wezandla zakho kunye nezihlahla zakho eludongeni kumacala egxalaba lakho. Wenza ubume be-W, nge-torso yakho njengomgca osembindini. Yibambe imizuzwana engama-30. Yenza imijikelezo emithathu, ubuncinci kube kanye ukuya kuthi ga kathathu ngemini.

Ukuthambeka kwentloko

Ukuzivocavoca okulula kunokuba kunzima kakhulu ukwenza kwangoko kwingozi yakho. Musa ukuzityhala kakhulu-kufanele kube lula ngokuhamba kwexesha.

Ukuhlala esihlalweni esiqinileyo okanye kwibhola yokuzivocavoca iinyawo zakho zicabalele emhlabeni, vumela iingalo zakho zixhomekeke ngqo emagxeni akho akhululekileyo. Ukugcina ingalo yakho ecaleni kwakho, ubambe isihlalo sakho ngesandla sakho sasekunene, kwaye ujonge indlebe yakho yasekhohlo kwicala lasekhohlo. Yandisa kangangoko unakho, kwaye ubambe umphefumlo omnye. Phinda amaxesha ama-10, emva koko ubambe ngesandla sakho sasekhohlo kwaye wolule uye ngasekunene amaxesha alishumi.

Umqolo obuhlungu nokulala

Umva kunye nentlungu yomzimba nayo inokuphazamisa ukulala kwakho. NgokweSiseko sokulala sikaZwelonke, kwinqanaba lakho lokulala kakhulu, izihlunu zakho ziyaphumla. Eli lixesha kwakhona xa umzimba wakho ukhupha i-hormone yokukhula komntu. Xa uphulukana nokulala ngenxa yomqolo okanye yentlungu, uphulukana neli thuba lokuphola.

Nini ukubona ugqirha

Ukuba intamo okanye umqolo wakho wonzakele ngesibetho, njengaxa udlala ibhola, okanye kwingozi yemoto, bona ugqirha kwangoko. Unokuba ujongene nengxubakaxaka okanye ukonzakala ngaphakathi. Ukufumana nakuphi na ukuba ndindisholo kukwangumqondiso wokuba kufuneka ungene kunye nomboneleli wakho wezempilo. Ukuba uzama ukunyanga iintlungu zakho ekhaya kwaye azisombululi emva kweeveki ezimbini, bona ugqirha wakho.

Imibuzo neempendulo

Q:

Ndingayichaza njani kakuhle intlungu yam yasemva kunye nentamo ukunceda ugqirha ukuba andiphathe ngokuchanekileyo?

Ongaziwayo

A:

Kubalulekile ukwazisa ugqirha ngembali yokuba iintlungu zaqala ukwenzeka nini. Ngaba kukho ukwenzakala okunxulunyaniswa nayo okanye ngaba yayiqala kancinci intlungu? Ngaba unayo nayiphi na intlungu, ukuphazamiseka, ubuthathaka, kunye / okanye ukubetha kwiindawo zakho eziphezulu? Ukuba kunjalo, chaza indawo ekuyo. Chaza ukuba yintoni eyenza ukuba iintlungu zibe mandundu okanye yintoni ebangela ukuba iintlungu zibengcono. Yazisa wena gqirha ukuba ngawaphi amanyathelo owathathileyo ukunciphisa iintlungu nokuba baphumelele na.

Ugqirha William Morrison, ugqirha wamathamboIimpendulo zimele uluvo lweengcali zethu zonyango. Yonke imixholo inolwazi ngokungqongqo kwaye akufuneki ukuba ithathelwe ingqalelo njengengcebiso yezonyango.

Uvavanywe kakuhle: IYoga emnene