Namuhla, igama elithi 'Ukucindezeleka' liyinto esiyizwa njalo, futhi kubonakala sengathi seliyingxenye yezimpilo zethu, akunjalo? Ngakho konke lokhu, umsebenzi ehhovisi, izinkinga ekhaya, imfundo yabantwana, izinkinga zezimali ... Sekuyinto evamile ukuzwa umthwalo omkhulu emakhanda ethu kanye nengcindezi enkulu ezinhliziyweni zethu. Lapho lokhu kucindezeleka kwengqondo kukhula, akugcini nje kuphela. Kuqala nokubangela izifo ezahlukahlukene emizimbeni yethu. Sihlala siphathwa yikhanda, sizizwa singenampilo, asikwazi ukulala kahle, futhi sithukuthele. Ngezikhathi ezinjengalezi, abaningi bethu bacabanga ukuthi singakunciphisa lokhu ngokuthatha umuthi noma ukulala. Kodwa bewazi ukuthi ikhambi elihle kakhulu, elingokwemvelo kakhulu, nelihlala isikhathi eside kulokhu kucindezeleka kwengqondo lingaphakathi emizimbeni yethu? Lokho ukuzivocavoca.
Ukuzivocavoca kunciphisa kanjani ngempela ukucindezeleka?
Sonke siyazi ukuthi ukuzivocavoca kuhle kithi. Kodwa kunciphisa kanjani ukucindezeleka? Isayensi engemuva kwakho ilula kakhulu.
Cabanga ngakho, uma sizivocavoca, okungukuthi, lapho sihamba, sigijima, noma sidansa size sijuluke, ubuchopho bethu bukhiqiza amakhemikhali akhethekile kakhulu. Siwabiza ngokuthi ama-endorphin . Lawa abizwa ngokuthi 'ama-hormone okuzizwa kahle' . Njengomuthi wokuqeda izinhlungu, lawa ma-endorphin anciphisa ukucindezeleka nokudabuka ezingqondweni zethu futhi alethe injabulo nokuphumula ezingqondweni zethu. Uyakhumbula ukuthi uzizwa uphumule kangakanani ngemva kokuzivocavoca kanzima? Lokho kungenxa yalawa ma-endorphin.
Ngokufanayo, ukuzivocavoca kusiza ekunciphiseni izinga 'le-hormone yokucindezeleka' ebizwa ngokuthi i-cortisol, okuyimbangela enkulu yokucindezeleka. Ngakho-ke, ngenkathi kwandisa ama-hormone enjabulo ngakolunye uhlangothi, kunciphisa nama-hormone okucindezeleka ngakolunye uhlangothi, okwenza ukuzivocavoca kube yisikhali esihle sokulwa nokucindezeleka.
Ezinye izinzuzo ezinhle zokuzivocavoca umzimba!
Ngaphezu kokunciphisa ukucindezeleka, ukuzivocavoca njalo kunezinzuzo eziningi emzimbeni nasengqondweni yethu. Ake sibheke ezinye zezona ezibaluleke kakhulu.
| Inzuzo | Ngamagama alula... |
|---|---|
| Ulale kahle. | Ingabe unenkinga yokulala ebusuku ngenxa yokucindezeleka? Ukuvivinya umzimba njalo kungakusiza ukuthi ulale ubuthongo obujulile nobuphumuzayo. |
| Impilo yenhliziyo | Ilawula umfutho wegazi ophakeme kanye namazinga e-cholesterol futhi inciphisa ingozi yesifo senhliziyo. |
| Amandla akhuphukile emzimbeni | Ngisho noma kungase kuzwakale kukhathaza ekuqaleni, uma uqhubeka nokwenza, uzozizwa uqabulekile futhi unamandla usuku lonke. |
| Ukulawula isisindo somzimba | Kuyasiza ukugcina isisindo esinempilo, okubaluleke kakhulu empilweni yengqondo. |
| Ukuqinisa amasosha omzimba | Kuqinisa amasosha omzimba ukuze avikeleke emakhazeni nasekukhwehleleni njalo. |
| Ukuzethemba okwandisiwe | Uma umzimba wakho usesimweni esihle futhi uzizwa sengathi ungenza okuthile, uzizwa kahle ngawe futhi uthola ukuzethemba. |
| Amandla okuvumelana | Ukuzivocavoca umzimba kufana nokuzindla ngesikhathi sokunyakaza, okuthuthukisa ikhono lokugxila nokugxila. |
Buyini ubudlelwano phakathi kokujuluka kanye nokuzivikela komzimba?
Abanye abantu bacabanga ukuthi ukujuluka kakhulu kuyindlela engcono kakhulu yokuzivocavoca futhi kushisa amafutha amaningi. Lokho akulona iqiniso ngokuphelele. Umsebenzi oyinhloko wokujuluka ukupholisa umzimba, okushisa ngesikhathi sokuzivocavoca. Inani lokujuluka okukhiqizayo lincike ezintweni ezifana nohlobo lomzimba wakho kanye nokushisa kwendawo ezungezile.
Kodwa ukungatheleleki komzimbaUhlelo luhlobene ngqo nokuzivocavoca. Ubuwazi? Ukuzivocavoca okulingene , njengokuhamba ngokushesha imizuzu embalwa, kuqinisa okwesikhashana amangqamuzana omzimba alwa nezifo. Lokhu kungakusiza ukuthi ungaguli kaningi.
Kodwa khumbula, ukuvivinya umzimba ngokweqile, okungaphezu kwalokho umzimba wakho ongakuthwala, kungaba nomphumela ophambene. Kungenza buthaka amasosha omzimba wakho futhi kwandise ingozi yakho yokugula. Ngakho-ke kungcono ukwenza konke ngokulinganisela.
Ungakhetha kanjani ukuzivocavoca okufanele ukuze uthi 'Sala kahle' ekucindezelekeni?
Lona umbuzo obaluleke kakhulu. "Hlobo luni lokuzivocavoca okufanele ngilwenze?" Akukho ukuzivocavoca okulingana nakho konke. Abanye abantu bathanda ukugijima, abanye bathanda ukudansa. Into ebaluleke kakhulu ukukhetha into oyithandayo futhi ongaqhubeka nayo .
Ukuzivocavoca Kwenhliziyo Nemithambo Yegazi/Ukuvivinya Umzimba
Lezi izivivinyo ezikhulisa ukushaya kwenhliziyo yakho kanye nesivinini sokuphefumula. Zinhle kakhulu ekukhiqizeni ama-endorphin.
- Ukuhamba ngokushesha
- Ukugijima noma ukugijima
- Ukubhukuda
- Ukuhamba ngebhayisikili
- Ukudansela ingoma
Ukuqeqeshwa Kwamandla
Lezi zinto ziqinisa imisipha. Uma imisipha inamandla, ukusebenza komzimba kuyashesha.
- Ukuphakamisa izinsimbi
- Ukuzivocavoca umzimba okufana nama-push-up kanye nama-squats
- Ukusebenzisa amabhande okumelana
Ukuzivocavoca Kwengqondo Nomzimba
Lokhu kuhle kakhulu ekunciphiseni ukucindezeleka ngoba kuhlanganisa ukuma komzimba, ukuphefumula, nokuzindla.
- I-Yoga
- I-Tai Chi
- Ama-Pilates
Kulungile, manje uqala kuphi?
Ungacabangi ukuthi ukhulu. Awudingi ukuya ejimini. Qala kancane.
1. Qala kancane: Beka eceleni imizuzu eyi-15-20 ngosuku, izinsuku ezi-3 ngesonto. Uma sekuyinjwayelo, yandisa isikhathi kancane kancane.
2. Kwenze umkhuba: Uma kungenzeka, vivinya umzimba ngesikhathi esifanayo nsuku zonke. Ukwenza lokhu ekuseni kuzokusiza uhlale unamandla usuku lonke.
3. Ungakhohlwa ukufudumala nokuphola:Kubalulekile ukuzifudumeza imizuzu engaba mi-5 ngaphambi kokuqala ukuzivocavoca bese uzipholisa ngemva kwalokho. Lokhu kungasiza ekuvimbeleni ukulimala.
4. Lalela umzimba wakho: Uma uzizwa ungakhululekile noma uzwa ubuhlungu, ungaziphoqeleli . Phumula kancane.
5. Funa iseluleko sezokwelapha: Uma unesifo esingamahlalakhona, njengesifo senhliziyo, isifo sikashukela, noma ukukhuluphala ngokweqile, noma uma uneminyaka engaphezu kwengu-40 futhi ungakaze uvivinye umzimba ngaphambili, kungcono futhi kuphephile ukukhuluma nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyinkinga kubantu abaningi namuhla. Ukuzivocavoca kuyindlela enamandla nengokwemvelo yokubhekana nakho.
- Uma sizivocavoca, ubuchopho bethu bukhiqiza 'ama-hormone enjabulo' (ama-endorphin) futhi bunciphise amazinga 'ama-hormone okucindezeleka' (i-cortisol).
- Akudingeki uye ejimini ukuze uzivocavoce. Ngisho nokuhamba ngokushesha, ukudansa ekhaya, noma ukulima kuyizindlela ezinhle zokuzivocavoca.
- Into ebaluleke kakhulu ukukhetha into oyithandayo futhi ongaqhubeka ukuyenza.
- Qala kancane, lalela umzimba wakho, bese wandisa kancane kancane isikhathi sakho sokuzivocavoca.
- Uma unezinkinga zempilo, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
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