Ukuzikhusela: Yintoni wonke umntu obhinqileyo ekufuneka eyazi

Umxholo

• Yiba Nobulumko: Hlala Uphaphile kwaye Zilungiselele
• Yiba Smart: Yiba ngumhlobo woKhuseleko
• Yiba nobuhlakani: Inkqubo yoBuddy
• Ukubaleka: Thatha isigqibo kwaye ulawule
• Baleka: Baleka
• Ukulwa: Khusela uhlaselo olungaphambili
• Ukulwa: Khusela uhlaselo ngasemva
• Ukulwa: Khusela uhlaselo oluPhezulu
• Ukulwa: Ukubetha kwePalm ukuya empumlweni
• Lawula uloyiko: Ukulwa nokuphefumla
• Yakha Amandla: Ukuma
• Yakha Amandla: Amandla oMandla
• Yakha Amandla: Ibhalansi
• Uphengululo lwe

"Ukhuseleko lomntu lumalunga nokukhetha kunye neemeko," utshilo uDon Seiler, umnini we-Kodokan-Seiler Dojo eMinnesota kunye nombhali IKarate Yenza: Uqeqesho lweMveli kuzo zonke iZimbo. "Kwaye ngelixa ungasoloko ulawula eyokugqibela, ngokuqinisekileyo ungayilawula eyangaphambili. Kuya kufuneka ube nesicwangciso esigqibeleleyo sokukhusela ubuqu kwaye uyisongele kwindlela yakho yokuphila ukuze ibe sisiqhelo."

Ezinye iingcali zokuzikhusela ziyavuma. "Ulwazi ngamandla. Uya kuba nokuzithemba ngakumbi ukuba uyazi ukuba kuphi kwaye njani ukuba uqhankqalaze xa ufuna ukuzikhusela," utshilo uRobert Fletcher, umqeqeshi wamandla we-MMA kunye nomqeqeshi kunye nomsunguli woMqeqeshi oLandelayo waseMelika.

Ukukunceda ukuba uze nesicwangciso sokuzikhusela esakho, iingcali zethu zibonelela ngezona ngcebiso zibalaseleyo, zigqityiwe kunye nezinto ekufuneka uyazi ezokukhupha kuyo nayiphi na imeko eyoyikisayo.

Yiba Nobulumko: Hlala Uphaphile kwaye Zilungiselele

“Nika ingqalelo kwindawo okuyo ngamaxesha onke,” utshilo uFletcher. "Ayiluloyiko lokuphazamiseka, kodwa ulwazi olusempilweni." Seiler uyavuma, wongeza ukuba "izaphuli-mthetho zikhetha amaxhoba abo. Bakhangela umntu ophazamisekileyo, angajongani namehlo, omi ngendlela yokuba buthathaka, kwaye uneempawu ezibonakalayo."

Ngelixa ingesoze iphoso lakho ukuba ulixhoba lolwaphulo-mthetho olunobundlobongela, ungawunciphisa umngcipheko ngokuhlala ubandakanyekile kwaye uqaphele, utshilo uSeiler. Ucebisa ukuziqhelanisa "nokuba kuthekani".

"Jonga ngeenxa zonke kuwe kwaye ucinge 'Ndingenza ntoni ngoku ukuba bekukho umntu ondilandelayo?' kwaye ke uqiniseke ukuba ukulungele ukwenza izicwangciso zakho."

Iingcebiso zeengcali ezininzi: Gcina iselfowuni yakho ilungile (kodwa ungathumeli miyalezo okanye uthethe ngayo), phatha isipaji esinomtya womzimba ukugcina izandla zakho zikhululekile, wazi ukuba ziphi izitshixo zakho ngaphambi kokuba ufike emotweni yakho, kwaye ugcine iperi yeflethi kwisipaji sakho ukuze ungaqhubeki ngezithende.

Yiba Smart: Yiba ngumhlobo woKhuseleko

Ngokuka Seiler, enye yezona ndlela zibalaseleyo, kwaye ezingakhathalelwanga, iindlela zokuzikhusela "kukuhlala kufutshane nabantu abahlawulwayo ukuze bakukhusele, njengoonogada, amagosa asebupoliseni, kunye namabhansela. Xa ufika kwenye indawo, zibandakanye ngokufutshane ukubulisa kunye noncumo lokuseka ubudlelwane."

UDan Blustin, igqala elineminyaka eli-15 eligqala ukulwa, uyavuma. "Nokuba intsebenziswano encinci indinceda ukuba ndikukhumbule, kwaye ndiya kuba nako ukugcina iliso kuwe." Eyona mpazamo ixhaphakileyo ubona ukuba abafazi bayayenza? Ukushiya isiselo sabo singajongwanga okanye ukwamkela isiselo kumntu abangamaziyo, utsho.

Yiba nobuhlakani: Inkqubo yoBuddy

Iintombi zilungile ngaphezu kokukuxelela nje ukuba kukho iphepha langasese elincanyatheliswe kwisiketi sakho okanye ukuba umfana omhle uyakujongisisa.

"Abahlobo bakho banokuba sisixhobo esihle sokukugcina ukhuselekile," utshilo uSeiler, ocebisa ukuba bajongane xa uthetha ukuze uyiphindaphinde intsimi yakho yombono. Qiniseka ukuba uyayicwangcisa ishedyuli yakho nabahlobo bakho ngaphambi kokuba uphume ukuze bazi ukuba balindele nini kwaye nini ukuba nexhala ukuba awubonisi.

Ukubaleka: Thatha isigqibo kwaye ulawule

"Ukuzithemba kweprojekthi, amandla kunye namandla," utshilo uFletcher. "Oku kubaluleke kakhulu, kungekuphela kwimeko yokuzikhusela, kodwa ebomini."

"Ukuba kukho into eyenzekayo, kuya kufuneka ukuba uthathe isigqibo ngento oza kuyenza," utshilo uSeiler. "Buyela kwisicwangciso sakho ukuba uza kwenza ntoni kwaye uthathe amanyathelo ngokukhawuleza." Khumbula: Izaphuli-mthetho zihlala zikhangela amaxhoba ngokulula, kwaye ziya kubaphepha abo bazithembileyo, abazolileyo, kwaye bajonge ngqo.

Baleka: Baleka

“Kuhlala kungcono ukunqanda ungquzulwano ukuba kunokwenzeka,” utshilo uSeiler. "Yenza nantoni na eyimfuneko ukuphuma kwimeko embi ngaphambi kokuba ijike ibe ngumlo."

UFletcher ucebisa abasetyhini ukuba bathathele ingqalelo amathumbu abo. "Thembela umoya wakho. Ukuba kukho into engakhange ibonakale ilungile okanye ingaziva ilungile, themba loo mvakalelo!" Sukuzihoya iimpawu ezilumkisayo, uSeiler wongeza. "Musa ukoyika ukujonga 'kuthetha' okanye 'krwada' okanye 'isimumu' -phuma apho."

Ukuba ukungavisisani emzimbeni akunakuphepheka, unganikezeli! Okulandelayo, iingcali zethu zabelana ngeentshukumo ezintlanu ekufuneka-zazi ukulwa nezona ntlobo zixhaphakileyo zohlaselo ngokwasemzimbeni.

Ukulwa: Khusela uhlaselo olungaphambili

Ukuba umntu uyakubamba ngaphambili, qala ngokujija isinqe sakho kude naye kunokuba utsale ngasemva. Oku kuya kubatsalela kude kancinci kwaye kukubeke kwindawo engcono kwintshukumo elandelayo.

Emva koko, bamba phantsi komhlathi wabo kwaye ucofe ngokukhawuleza njengoko unako. “Kwanomntwana unokucinezela ngokwaneleyo ukuze akhuphe uqhoqhoqho lomntu,” utshilo uSeiler. Ucebisa ngokuzikhusela ngaphezulu kokukhaba okuthandwayo ngenxa yokuba ngelixa le ndlela isenza iintlungu, ayisoloko ikhubekisa umhlaseli. “Kodwa ukuba akakwazi ukuphefumla, ngokuqinisekileyo uya kumkhulula,” utsho.

Ukulwa: Khusela uhlaselo ngasemva

Ukuba umntu othile ukubamba ngasemva, ithuku lakho linokulwela ukuphuma, kodwa uninzi lwabasetyhini alunakuba nokuphakama okanye amandla okubaleka kumhlaseli ngale ndlela, utshilo uSeiler. Endaweni yokuba acebise ukuba ubambe omnye okanye emibini iminwe yesandla somhlaseli kwaye utsale ngokukhawuleza. "Kubuhlungu kakhulu kwaye baya kukhulula ukubamba kwabo."

Olunye ukhetho kukuluma ingalo yabo emva koko ujikeleze icala ujonge ngakumhlaseli. Ngale ndlela, ungatyibilika xa behambisa ingalo.

Ukuba umntu othile ukubamba ngengalo yakho, jikela ubhontsi wakho emzimbeni wakho, ugobe ingqiniba yakho, kwaye ujike ngokukhawuleza kubo ukuze baphule ukubambelela kwabo. Le yinto elungileyo yokuziqhelanisa ukuze ungacingi ngexesha lengxaki.

Ukulwa: Khusela uhlaselo oluPhezulu

Ukuhlaselwa ukusuka phezulu-kweyona meko imbi kakhulu kuninzi lwethu-kunzima ukubaleka, kodwa kuninzi onokukwenza ukuzilwela, utshilo uSeiler. "Ukuba unesandla esinye okanye sozibini sikhululekile, cwina umqala wabo okanye uvuthise amehlo abo. Kodwa qiniseka ukuba uyayenza njengoko uyifunayo. Ukuba uya kulwa, kufuneka uhambe ngeepesenti ezili-100."

Ukuba iingalo zakho ziphiniweyo, uSeiler uthi, unokukhetha ukwenza ngathi uyathotyelwa okanye udale isiphazamiso- "ukukhaba, ukukhala, ukuluma, ukutshica, nantoni na onokuyenza"-kwaye ulinde ithuba lokukhulula izandla zakho.

Ukulwa: Ukubetha kwePalm ukuya empumlweni

Elinye inyathelo lokulwa elisebenza kakuhle kwiimeko ezininzi, utshilo uFletcher, sisandla somkhonto esinokubethwa kwesundu empumlweni (impumlo inovakalelo olukhulu kwaye iya kubangela ukuba iinyembezi ziphazamise umbono wazo) okanye zikrobe amehlo.

Lawula uloyiko: Ukulwa nokuphefumla

Esona sixhobo sibalulekileyo kuwo nawuphi na umlo sesona sihlala sityeshelwa, utshilo uSeiler. "Ukukwazi ukulawula uloyiko lwakho kunye nokuzola umzimba wakho kuya kukuvumela ukuba ucinge ngokucacileyo."

Amajoni, amapolisa, abacimi-mlilo, kunye nabanye abanokuthi badibane nomlo kubomi babo bemihla ngemihla bafundiswa indlela ebizwa ngokuba yi "combat breathing" ukunceda ukoyisa ithuku labo lokoyika. Kulula ukuyenza, utshilo uSeiler. "Thatha inhale emfutshane ngeempumlo zakho zilandelwe ngumphunga omde. Oku kuyakucothisa ukubetha kwentliziyo yakho kwaye kubandakanye nenkqubo yakho yemithambo-luvo, ikuncede usebenze ngenxa yoloyiko."

Wongeza ukuba oku kuyenziwa kakuhle xa ungekho phantsi koxinzelelo ukuze izenzekele xa uyifuna.

Yakha Amandla: Ukuma

"Ziqhelanise nokuziqhelanisa nokuma okuhle, okuqinileyo," utshilo uFletcher. "Gcina intloko yakho phezulu, amagxa ngasemva, kwaye uhambe 'womelele.' Oku kuyakuthumela umyalezo kulowo uhlaselayo ukuze ungabi lula ekujoliseni kuye, kwaye kukho ithuba elikhulu lokuchasana-kwaye yile nto kanye abayifunayo! "

U-Seiler ucebisa ukuba uziqhelanise ne-yoga elula yokuma kwentaba. Yima kwindawo ekhululekile yobubanzi be-hip ngezandla emacaleni akho kunye neentende phambili. Vala amehlo akho, thatha umphefumlo onzulu, kwaye njengoko uphefumla, qengqa amagxa akho phezulu, ngasemva, kwaye emva koko wehle.

Yakha Amandla: Amandla oMandla

"Isiseko esomeleleyo siyimfuneko kuyo yonke into yokuzikhusela," utshilo uSeiler. Yomeleza i-midsection yakho ngokuziqhelanisa neeplank ezilula ezisebenza kwisiseko sakho siphela, ngokungafaniyo nokuhlala okanye ii-crunches ezibandakanya izihlunu ezimbalwa kwaye zingasebenzi.

Cofa apha ukuze ubone ezinye zeenguqu zethu zeplanga esizithandayo. Unokongeza ezimbalwa kwinkqubo yakho esele ikhona okanye udibanise zonke ezisixhenxe zibe yinto enye yokubulala.

Yakha Amandla: Ibhalansi

Ukwakha ibhalansi yakho kunokukunceda uhlale kwiinyawo zakho xa utyhalwa okanye utsalwa, nokuba uyothuka. Yandisa eyakho ngokwenza umthi ukuma: Shift ubunzima bakho kumlenze wakho wasekhohlo.Zoba idolo lakho lasekunene esifubeni sakho, ubambe iqatha lakho, kwaye ucinezele umzantsi wonyawo lwakho lwasekunene kwithanga lakho lasekhohlo. Ukuba uziva ngathi uyashukuma gcina isandla sakho kwiqatha lakho ngelixa licinezelwe ethangeni lakho.

Ukuba ufumana ibhalansi yakho ngokulula, fikelela kwiingalo zakho phezulu okanye cinezela iintende zakho phambi kwesifuba sakho. Ukuba oku kulucelomngeni ngendlela eyoyikisayo, beka iinzwane zakho emhlabeni uze uphumle unyawo lwakho kwiqatha lakho. Cinezela izandla zakho phambi kwesifuba sakho. Hlala apha ishumi elide, uphefumle ngokunzulu. Buyela kukuma ixesha elishumi, uphefumle nzulu kwaye uzame into enye kwelinye icala.

Uphengululo lwe