Foni yomwe ili m'manja mwanu, mafoni osalekeza, maimelo, mauthenga a WhatsApp... Nthawi yomaliza yogwira ntchito ku ofesi, ntchito ya munthu amene wachotsedwa ntchito, mantha otaya ntchito yanu... Ndi zonsezi, musanazindikire, thupi lanu limagwada ndipo maola amadutsa osadzuka pampando wanu, eti?
Mukufuna nthawi yopuma. Koma ndani akukumbukira zimenezo? Ndani ali ndi nthawi yochitira zimenezo? Muli ndi nthawi! Zimatenga nthawi yochepa, ngati mphindi zisanu.
Njira yaying'ono yomwe imabweretsa mpumulo nthawi yomweyo ku malingaliro
Ngati nthawi zonse mumakhala ndi nkhawa, ndikofunikira kwambiri kuthana ndi zomwe zimayambitsa komanso zotsatira zake.
Malinga ndi dokotala wotchuka Herbert Benson, chosiyana kwambiri ndi momwe thupi lathu limayankhira kupsinjika ndi momwe limayankhira kupumula. Zimenezi zimatchedwa "Kupumula." Mukamva kupuma kwanu kufulumira komanso minofu yanu ikulimba, iye akulangizani kuchita zinthu ngati kusinkhasinkha pang'ono.
"Pali zinthu ziwiri zoti muzikumbukira apa," akutero. "Choyamba ndi chakuti kubwerezabwereza ndiye chinsinsi. Chachiwiri ndi chakuti zinthu zina zikabwera m'maganizo mwanu (ndipo zidzabweranso), simuyenera kuganizira kwambiri maganizo amenewo, koma kungowasiya."
Nazi zomwe muyenera kuchita:
Khalani pampando pafupi ndi desiki yanu ndipo tsekani maso anu. Pumulani minofu ya thupi lanu mwadala. Pumirani mpweya wambiri. Pamene mukupuma, lankhulani mawu omwe ali ndi tanthauzo kwa inu. Kwa ena, mawu awa akhoza kukhala "chikondi." Kwa Mkatolika, akhoza kukhala "Mariya Woyera, wodzala ndi chisomo..." Kwa Mbuda, akhoza kukhala "Buddha akudalitseni" kapena "Zisomo Zitatu zikudalitseni." Zimenezo zili ndi inu.
Pumirani mpweya ndi kunena mawuwo m'maganizo mwanu pamene mukupuma. Maganizo ena akabwera m'maganizo mwanu, ingowasiyani. Chitani izi kwa mphindi zitatu kapena zinayi. Kenako tsegulani maso anu ndi kubwerera kuntchito yanu. Kuti mukhale otsitsimula tsiku lonse, Dr. Benson akulangizani kuti muchite izi kwa mphindi pafupifupi 10 musanadye chakudya cham'mawa. Kenako, ngati mwadzidzidzi mukumva kupsinjika masana, mungagwiritse ntchito njira iyi kuti mupeze mpumulo nthawi yomweyo.
Makonzedwe achangu kuchokera ku masewera olimbitsa thupi
Pali njira ina yochotsera kuuma kumeneku m'thupi. Ndiko kuti, kupatsa thupi lanu mphamvu pang'ono! Taganizirani, thamangani masitepe okwana 10 mu ofesi. Kapena gwadani pansi ndikuchita ma push-up pafupifupi 10. Mukachita dala khama pang'ono m'thupi lanu mwanjira iyi, njira zomwezo zomwe zimayambitsidwa panthawi ya kupsinjika muubongo ndi dongosolo lamanjenje zimalimbikitsidwa. Kenako thupi limaganiza kuti ino ndi nthawi yopumula (kuchira). Izi zithandiza kuchepetsa kuuma m'thupi.
Mwachidule, chomwe chimachitika apa ndichakuti mukachita khama pang'ono, mumanyenga thupi ndikuchotsa kuuma kwake.
Njira ina yothandiza kwambiri ndiyo kulimbitsa kenako kumasula magulu a minofu m'thupi.
- Choyamba, limbitsani minofu yanu ya nkhope kwa masekondi pafupifupi 5, kenako ipumulitseni.
- Chotsatira ndi khosi ndi mapewa.
- Chitani izi mpaka pansi pa miyendo yanu.
- Kugwedeza manja ndi miyendo yanu mwamphamvu, ngati galu amene akumwetsedwa madzi, kumabweretsanso mpumulo mwamsanga.
Njira zopumira mozama
Ngati mwakwiya ndi nthawi yomaliza kapena china chake chomwe wina wanena, kupuma kwanu kungakhale kofulumira komanso kosaya kwambiri. Chofunika apa ndikutulutsa mpweya wonse wakale pansi pa mapapo anu.
Izi zachitika motere:
Mukapuma mpweya, kankhirani mimba yanu patsogolo , osati pachifuwa panu. Kenako, mpaka mutamva kuti mwapanikizika kwambiri moti simungathe kupuma, tulutsani mpweya wonse. Kankhirani mimba yanu patsogolo kachiwiri ndikupuma mpweya. Yesani kamodzi!
Kupuma mozama pamodzi ndi kuchita masewera olimbitsa thupi m'maso kumapereka mpumulo waukulu. (Pumirani mozama mukutembenuza maso anu mmwamba, pansi, kumanja, ndi kumanzere).
"Ngakhale zinthu zomwe timaganiza kuti sitingathe kuzilamulira, zinthu zomwe zimachitika zokha, tingathe kuzilamulira. Mwachitsanzo, kuchepetsa kugunda kwa mtima wathu." Ndikudziwa za nkhani yomwe mayi wina m'chipinda chodzidzimutsa cha chipatala (ETU) adalumikizidwa ndi chowunikira chifukwa cha kugunda kwa mtima kosakhazikika (arrhythmia). Mwana wake wamkazi, yemwe ankamuyang'ana mwamantha, atawona izi, adalamula mtima wake kuti "Iye... Bwana ...". Chodabwitsa n'chakuti, chowunikiracho nthawi yomweyo chinawonetsa kuti kugunda kwa mtima wake kunali kuchepa. Anthu ali ndi ulamuliro wambiri pa matupi awo kuposa momwe amaganizira.
| Njira yothandizira nthawi yomweyo | Kodi mungachite bwanji? |
|---|---|
| Kusinkhasinkha kwa Mantra | Tsekani maso anu ndipo munene mawu omwe amabweretsa mtendere m'maganizo mwanu (monga, "Madalitso a Buddha akhale nanu") pamene mukutulutsa mpweya. Chitani izi kwa mphindi 3-4. |
| Kupuma Mozama | Pumirani mpweya m'mimba mwanu m'malo mwa pachifuwa. Pumirani mpweya mpaka mapapu anu atakhala opanda kanthu. |
| Kupumula kwa Minofu Kopita Patsogolo | Limbitsani gulu lililonse la minofu, monga nkhope yanu, khosi, ndi mapewa, kwa masekondi asanu kenako pumulani. |
| Kupuma M'mphuno Kwina | Tsekani mphuno yakumanja ndikupuma kudzera kumanzere kwa kasanu ndi kamodzi. Gwirani kwa kasanu ndi kamodzi. Pumulani kudzera kumanja kwa kasanu ndi kamodzi. Chitani chimodzimodzi kumbali inayo. |
Kodi tisinthe chifukwa cha kukakamizidwa?
Sikokwanira kungotulutsa nkhawa mwakuthupi. Ndi bwino kuthana ndi chomwe chimayambitsa vutoli. Chimene timachita nthawi zambiri tikamaopa kapena kukwiya ndi kuganiza kuti vuto limenelo ndilo vuto ndikulilimbana nalo.
M'malo mwake, tsutsani malingaliro amenewo ndikufunsani mafunso atatu:
1. Kodi yankho langa ndi lolungama?
2. Kodi zomwe ndikuchita pano (kukwiya, kuponya zinthu pansi, kumenya dzanja langa pakhoma) n'zothandiza?
3. Kodi izi zimandipangitsa kumva bwino?
Ndi njira imeneyi, kumverera kumeneko kumachotsedwa ndipo kumasintha.
Njira ina ndiyo kusiya pamene mukumva kupsinjika maganizo ndikumaliza chiganizo ichi: "Ndikusangalala kuti sindiri ___________."
Tangoganizani kuti mwakhala mumsewu waukulu. Mungaganize kuti, "Ndikusangalala kuti sindinali ine amene ndinachita ngoziyi." Mukapatsidwa ntchito yowonjezera, mungasangalale kuti, "Sindinathe ntchito."
Pali njira zina zosinthira zinthu. Zinthu monga kulankhula ndi bwana wanu ndikugawana ntchito, kutenga tchuthi chomwe muli nacho, kukhazikitsa malire oyenera pa chiwerengero cha maola omwe mumagwira ntchito. Chepetsani voliyumu pafoni yanu. Siyani kusokonezedwa ndi zinthu zina zomwe zikukuzungulirani.
Kapena, ingomwetulirani.- Kaya mukufuna kapena ayi. "Tingathe kunyenga matupi athu bwino kwambiri," akutero akatswiri. "Ubongo umatanthauzira kuyenda kwa minofu ya nkhope mukumwetulira ngati chimwemwe."
Kumbukirani, ngakhale njira izi zingathandize mwamsanga, ngati muli ndi nkhawa kapena nkhawa kwa nthawi yayitali, ndi bwino kulankhula ndi dokotala wanu za vutoli.
Uthenga Wopita Nawo Kunyumba
- Mukavutika maganizo, tsekani maso anu kwa mphindi 3-4 ndipo mulankhule mawu otonthoza pamene mukutulutsa mpweya.
- Mukapuma mpweya wozama, onetsetsani kuti mimba yanu yafika patsogolo, osati pachifuwa. Izi zithandiza kuti mapapu anu alandire mpweya wokwanira.
- Pumulani thupi lanu kwakanthawi, kwerani masitepe, chitani ma push-up, kapena ingogwedezani manja ndi miyendo yanu.
- Mukakwiya kapena mantha, yesetsani. Dzifunseni kuti, "Kodi izi ndi zoyenera? Kodi zimathandiza?"
- Dzikakamizeni kumwetulira, ngakhale popanda chifukwa. Ubongo wanu udzavomereza kuti ndi chimwemwe.
- Izi ndi njira zothetsera mavuto mwachangu. Onetsetsani kuti mwalankhula ndi dokotala za nkhawa iliyonse yomwe ikuchitika.
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