Sonke siyazi ukuba umthambo uluncedo kakhulu kwimpilo yethu. Ukuze sihlale sisempilweni, sibukeke kakuhle, kwaye sihlale siphilile engqondweni , umthambo rhoqo ubalulekile. Nangona kunjalo, kwenzeka ntoni xa into elungileyo ithathwa njengento egqithisileyo? Inokuba yingxaki ngokukhawuleza. Xa umthambo wakho ungabi nakuyilawula, udla ngokubizwa ngokuba yiCompulsive Exercise okanye iExercise Addiction.
Yintoni kanye kanye iCompulsive Exercise?
Ngamafutshane, iCompulsive Exercise yinkanuko okanye unyanzelo olungalawulekiyo lokuzilolonga. Ngeendlela ezininzi, iziphatha njengomlutha . Abantu abanale meko bakufumanisa kunzima kakhulu ukuyeka ukuzilolonga. Khawuthelekelele ukuba wonzakele waza ugqirha wakucebisa ukuba uphumle, okanye ukuba imozulu ikwenze kwanzima ukuphuma—umntu onengxaki yeCompulsive Exercise ebengayi kuzihoya ezi zinto. Baziva benyanzelekile ukuzilolonga nangayiphi na indlela . Basenokubeka phambili ukuzilolonga ngaphezu kwezicwangciso nabahlobo okanye usapho, bebeka umthambo ngaphezu kwayo yonke into ebomini babo.
Kutheni abanye abantu abaselula beziva benyanzelekile ukuba benze umthambo ngokugqithisileyo?
Nangona umthambo ungundoqo wendlela yokuphila enempilo, zininzi izinto ezinokuwukhokelela ekubeni ube sempilweni kakhulu, ingakumbi kwabasebancinci.
- Ukuphucula ukusebenza kwezemidlalo: Abanye abadlali, beqhutywa ngumnqweno wabo wokugqwesa, abaqeqeshi babo, abadlali beqela labo, okanye uxinzelelo lwabazali, banokuzityhala ngaphaya kwemida yabo yomzimba. Umzekelo, umfundi wezemidlalo olungiselela ukhuphiswano unokucinga, 'Ndimele ndiphumelele, ngoko ke kufuneka ndizilolonge ngakumbi,' ekugqibeleni ndisebenza nzima kakhulu emzimbeni wakhe.
- Ukudibana neengxaki zokutya: Ukuzilolonga okunyanzelekileyo kudla ngokunxulunyaniswa neengxaki zokutya . Ukuba umntu ugxila kakhulu ekulawuleni ukutya kwakhe, angenza umthambo ngokugqithisileyo ukuze anciphise umzimba . Umzekelo, umntu onengxaki ye- bulimia angenza umthambo ngokugqithisileyo ukuze 'ahlawule' iikhalori ezisetyenzisiweyo, ngenxa yokoyika ukutyeba.
- Ukufuna 'uhlobo lomzimba olufanelekileyo' olungenakufikelelwa: Abanye abantu bakholelwa ukuba ukuzilolonga rhoqo kuya kubanceda bafumane umfanekiso womzimba ogqibeleleyo, odla ngokuba ngowokwenyani. Ukulandela eli phupha kunokubangela ukuba bazilolonge ngaphaya kwemida efanelekileyo.
Zithini iimpawu zokuzilolonga ngokunyanzelekileyo? Jonga ukuba ezi zinto ziyasebenza na kuwe...
Makhe sijonge iimpawu ezinokuthi zibonise ukuba umntu unengxaki yokuzilolonga ngokunyanzelekileyo. Jonga ukuba kukho naziphi na kwezi zinto ezikuchukumisayo:
- Ukuzilolonga nangona udiniwe, ugula, okanye wenzakele : Ukuba uziva ngathi umzimba wakho udiniwe kodwa uzinyanzela ukuba uzilolonge, luphawu olulumkisayo olo.
- Ukuziva uxhalabile kakhulu okanye unetyala xa uphoswa kukuzilolonga: Ukuba ukuphoswa kuqeqesho ngenxa yemeko engxamisekileyo kukwenza uzive udanile okanye unetyala imini yonke, oko kunokubonisa ukuba uxhomekeke kakhulu kwizinto ezithile.
- Ukuzixakekisa rhoqo ngobunzima kunye neshedyuli yokuzilolonga: Ukuba uchitha usuku lwakho ucinga kakhulu ngobunzima bakho kwaye ucwangcisa yonke imizuzu yokuzilolonga kwakho, oku kuya kuba yinto embi.
- Ukwehla kobunzima ngequbuliso: Oku kunokwenzeka ngenxa yokudibanisa umthambo ogqithisileyo kunye nokutya okuncinci.
- Ukuzilolonga ngokuhlawulela: Ukuba uyandisa ixesha lakho lokuzilolonga ngosuku olulandelayo ukuze 'uhlawule' ukutya okuninzi okanye ukungazilolongi, olu luphawu oluqhelekileyo.
- Ukutsiba ukutya xa ungakwazi ukuzilolonga:Ukuba uphepha ngabom ukutya kuba ungenalo ixesha lokuzilolonga, luphawu lolwalamano olungelulo olusempilweni nokutya kunye nokuhambahamba.
- Ukubeka umthambo phambili kunexesha lakho lokuzonwabisa, izinto ozithandayo , okanye uxanduva: Ukuba uyasilela izicwangciso nabahlobo okanye uyayityeshela imfundo/umsebenzi wakho ukuqinisekisa ukuba uyawuqhelisela, luphawu lokungalingani.
- Ukudibanisa ukuzixabisa nomthamo wokuzivocavoca: Ukuba uzive 'ufanelekile' kuphela xa uqhelise ixesha elithile.
- Ukungaziva wanelisekile yindlela osebenza ngayo emzimbeni: Ukuziva uqinisekile ukuba 'akwanelanga; kufuneka ndenze okungakumbi' nangona uphumelele.
Zithini iingozi zempilo zokuzilolonga ngokugqithisileyo?
Nangona umthambo uluncedo, ukwenza umthambo ngokugqithisileyo kunokukhokelela kwiingxaki ezinkulu zempilo yomzimba neyengqondo.
- Ukulimala Emzimbeni: Ngaphandle kokuphumla ngokwaneleyo, umzimba wakho uthambekele ekwenzenikala ngokugqithisileyo . Uxinzelelo oluqhubekayo emathanjeni lunokubangela ukwaphuka koxinzelelo . Umzekelo, umgijimi ongayinakiyo intlungu yomlenze engapheliyo unokuzifumana ejongene nokwaphuka okupheleleyo.
- I-Female Athlete Triad: Kumantombazana, ukuzilolonga kakhulu kunye nokunciphisa umzimba kakhulu kunokukhokelela kwimijikelo yokuya exesheni engaqhelekanga okanye engafanelekanga kunye ne -osteoporosis (amathambo abuthathaka). Xa ezi ngxaki zintathu—ukufumaneka kwamandla aphantsi, ukungasebenzi kakuhle kwexesha lokuya exesheni, kunye noxinano oluphantsi lwamathambo—zisenzeka kunye, yaziwa ngokuba yi- Female Athlete Triad , efuna unyango olukhawulezileyo.
- Iindlela zokuziphatha ezingafanelekanga zokulawula ubunzima: Abanye basenokukhetha ukungatyi ukutya, ukutya okungqongqo, ukuhlamba umzimba, ukusebenzisa iipilisi zokunciphisa umzimba, okanye ukuthembela kwiipilisi zokulahla ubunzima ukuze banciphise ubunzima, zonke ezi zinto ziyingozi empilweni yakho.
- Ukuzihlukanisa nabantu: Ngokwenza umthambo ube yeyona nto iphambili, ezinye iinkalo zobomi ziyachaphazeleka. Usenokukhubeka kubahlobo nosapho, ungawunaki ubomi bakho bentlalo kunye noxanduva lwakho, nto leyo ekhokelela ekwandeni kweemvakalelo zokuba wedwa .
- Iingxaki Zempilo Yengqondo: Ukuzilolonga ngokugqithisileyo kunxulunyaniswa kakhulu neemeko zempilo yengqondo ezifana nokuxhalaba kunye nokudakumba . Uxinzelelo oluqhubekayo lokwenza izinto, ukuzithemba okuphantsi, okanye ukuphelelwa ngumdla kwezinye iinkalo zobomi konke oku kunokubangela ezi ngxaki.
Ugqirha uyibona njani iCompulsive Exercise?
Kunokuba nzima kakhulu ukufumanisa umthambo onyanzelekileyo kuba akukho ngcaciso icacileyo yokuba umthambo ungakanani 'ogqithisileyo.' Oko kuqheleke kakhulu kumthambo wemihla ngemihla komnye umntu kunokuba yinto egqithisileyo komnye umntu.
Nangona kunjalo, ugqirha wakho uhlala ejonga ukuba imikhwa yakho yokuzilolonga ibangela ingozi emzimbeni (umz., ukwenzakala, iFemale Athlete Triad) okanye ichaphazela kakubi ubomi bakho bemihla ngemihla kunye nobudlelwane (umz., ukuzikhupha kubahlobo, ukungakhathali ngesikolo okanye ngomsebenzi). Ukuba uyaqhubeka nokuzilolonga nangona wenzakele, ungayinaki ingcebiso kagqirha yokuphumla, okanye ufumana ingxabano nosapho kunye nabahlobo kuba uziva ungakwazi ukuyeka, ugqirha angakubeka oku njengoqheliselo olunyanzelekileyo okanye umlutha wokuzilolonga.
Zithini iindlela zonyango kwaye ungaphila njani?
Ukuba unengxaki yokwenza umthambo onyanzelekileyo, kubalulekile ukufuna uncedo lweengcali . Unyango ludla ngokubandakanya ukusebenza nogqirha wengqondo ukuze uphelise iindlela zokuziphatha ezingafanelekanga, umisele inkqubo yokuzilolonga elungeleleneyo, kwaye uphuhlise amaqhinga okulwa noxinzelelo asempilweni.
Ezinye iindlela zonyango ziquka:
- Ukunyanga iingozi ezikhoyo: Ukubeka phambili ukuchacha kuyo nayiphi na ingozi yomzimba ebangelwe kukuzilolonga kakhulu.
- Ukuphumla okanye ukunciphisa amandla: Ukunika umzimba wakho ixesha lokuphumla elifunekayo. Kusenokufuneka uyeke ngokupheleleyo ukuzilolonga okanye unciphise kakhulu ixesha elithile.
- Ukufumana izicwangciso zokuhamba ezisempilweni: Ukuchonga iindlela ezizinzileyo neziyonwabisayo zokuhlala usebenza ezingawucinezeli umzimba wakho.
- Ingcebiso ngesondlo: Ukufunda indlela yokunika umzimba wakho amandla ngokuchanekileyo nokuqonda iingozi ezinokubakho zoqeqesho olugqithisileyo.
- Ukujongana nempilo yengqondo engaphantsi: Ukuzilolonga ngokugqithisileyo kudla ngokudibana neengxaki zokutya , ukudakumba , okanye i-Obsessive-Compulsive Disorder (OCD) . Ezi meko ziya kufuna unyango olukhethekileyo.
Ndingenza ntoni xa ndicinga ukuba ndinale meko?
Ukuba ukrokrela ukuba imikhwa yakho yokuzilolonga ayisekho lula, inyathelo lokuqala elibalulekileyo kukuthetha nogqirha wakho . Banokukunika ulwalathiso olufanelekileyo kunye nenkxaso.
Ukongeza, ungathatha la manyathelo ukuze uzinyamekele:
- Beka phambili ukutya okunempilo: Ukutya okunesondlo kubalulekile emzimbeni nasengqondweni yakho. Zama ukupheka okanye ukutya nosapho lwakho ukuze ukhulise ubudlelwane obusempilweni nokutya.
- Yenza umthambo ube yinto yokuzonwabisa: Guqula umthambo ube yinto yokuzonwabisa, yokuzonwabisa nabahlobo okanye usapho, njengokudlala i-badminton, ukukhwela ibhayisekile, okanye ukudanisa, endaweni yokuba ube wedwa, uxinezelekile.
- Cwangcisa iintsuku zokuphumla: Umzimba wakho udinga ixesha lokuzilungisa. Ukuba ubuneentsuku ezimbini zoqeqesho olunzima, qiniseka ukuba uthatha ikhefu losuku lonke ukuze uphile.
- Fumana izixhobo ezahlukeneyo zokunciphisa uxinzelelo: Musa ukuthembela kuphela ekuzilolongeni ukuze ulawule uxinzelelo. Zama ukufunda, ukumamela umculo, ubugcisa bokuyila, ukuthetha nabahlobo, okanye ukucamngca.
- Funa inkxaso: Ukuba uziva ngathi awukwazi ukuyilawula wedwa le nto, thetha nomzali okanye umntu omdala omthembileyo. Inkxaso yabo inokuba ngumthombo obalulekileyo wamandla.
Eyona nto ibalulekileyo ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)
Ukuzilolonga kubalulekile ukuze ube sempilweni. Nangona kunjalo, njengayo nayiphi na into, kubalulekile ukuqonda ukuba ukwenza oku ngokugqithisileyo kunokubangela iingxaki ezinkulu.
- Qaphela iimpawu zokuzilolonga ngokunyanzelekileyo. Hlola rhoqo ukuba imikhwa yakho ayisebenzi kakuhle na.
- Funa uncedo ngaphandle kweentloni okanye uloyiko. Nokuba ngugqirha, ingcali yezonyango, okanye ilungu losapho elithembekileyo, cela uncedo olufaneleyo.
- Khumbula, awuwedwa. Abantu abaninzi bajongene nale mingeni, kwaye kukho uncedo lweengcali olufumanekayo ukukukhokela ekuchacheni.
- Zama ubomi obulungeleleneyo. Qinisekisa ukuba ubomi bakho buquka indawo yemfundo, izinto ozithandayo, usapho, kunye nabahlobo, kunye nomsebenzi womzimba.
UNirogi Lanka uyakukhumbuza: Ukuzilolonga kufanele kuzise uvuyo nempilo ebomini bakho, kungabi kukulawula. Hlala ukhumbula imikhwa yakho.
umthambo onyanzelekileyo, umlutha womthambo, ukuzilolonga ngokugqithisileyo, iingxaki zokutya, i-female athletic triad, impilo yengqondo
