Kana iwe wakafanana nevanhu vazhinji, iwe unenge uchitarisana nekunetseka kwakanyanya! Mitumbi yedu yakagadzirirwa kutarisana nekudzvinyirirwa nekusunga isu kuhondo. Sekumwe chikamu chekupindura kwekunetseka uku, tinoona kuwedzera kwekutambura kwemasumbu.
Izvi zvakanyanya kudzvinyirira kwemisvo inoparadza simba, zvinokonzera kuneta, uye zvinogona kuguma nekurwadziwa kusingaperi . Funga nezvevarimi vemabhokisi - vanotamba-famba vachipoteredza rhete senzira yekuchengetedza mishonga yavo kuitira kuti vagone kuisa pfungwa dzavo dzose pavanenge vachida kuisa pina.
Chinhu chakanaka ndechokuti kune basa rakakura rekushaiwa dambudziko rekutengesa nguva yose. Kudzvinyirirwa kwemashure maitiro mashomanana ari nyore ekugadzirisa muviri wako mukupindurwa kwehupenyu hunoomesa. Kudzidza kugadzirisa zvakasununguka mishonga mumuviri wako kuchakuchengetedza zviri nani kugadzirisa zuva rako nezuva zvinetso. Izvi zvinogona kuve zvakakosha kana iwe uine dambudziko rehutano hwakanyanya kukura nekudzvinyirira, zvakadai sekutsamwa kwemawere (IBS) , fibromyalgia , kana kurwadziwa kusingaperi .
Mirayiridzo
1. Tora yakadzika mukati, ita shato yakasimba neruoko rwako rworudyi ugoitora kuti ive nhamba yevatatu. Panyaya yekare, funga shoko rokuti "zorora" uye usunungure mhirizhonga yose muruoko rworudyi. Tora kanguva kana maviri kuti utarise pane musiyano mumanzwiro emuviri wakaoma uye wehutundu hwakasununguka.
2. Uchishandisa nzira imwe chete, imwe neyese, tanidza uye udzikinure misungo iri muchiso chako. Wedzera kuwirirana pamusoro pekunyora, zvino funga izwi rokuti "zorora" sezvaunenge uchibudisa uye urege mushure urege kunonoka.
- Mhedziso: Tsvina yakafanana newe inotsamwa kana kushamisika. Edzai uye muiyerere kunze.
- Maziso: Svinura meso ako secheche achichema. Zvadaro chengeta uye kusunungura mhirizhonga.
- Jaya nematama: Vhura mazino ako nejaya sezvinenge uri mukutsamwa. Exhale uye zorora. Inzwa manzwiro ekudziya nekuzorora muhupenyu hwako hwose.
3. Taura uye usunungure mishonga mumoto wako.
- Vafudzi: Vataurirei kune denga pane iyo inhale. Exhale, regai vazorore uye vorega kusununguka.
- Chifuva: Simbisa mvere dzemapfupa mumvura yakadzika inhale, uye rega kushandura kwemafupa kuve kuwedzera.
- Mhumbu: Simbisa dumbu rako sekuti mumwe munhu achakurova, uye rega dumbu rako riende. Inzwa kupararira kwemashumo mukati memoto wako wose.
4. Funga uye usunungure maoko ako. Ita chibato nemaoko maviri, kusimbisa biceps yako, triceps, uye forearms. Rega kukanganisa kuende, kusiya zvigaro zvakasungirirwa uye zvinorema parutivi rwako.
5. Misoro inopera. Ita zvigunwe zvako kune denga, kusimbisa mahudyu ako nemhuru panguva imwechete, usati watendera matambudziko ose kuenda. Inzwa manzwiro ekupedzisira ekudengenyeka kubva mumuviri wako wose, kunze nemakumbo ako uye muvhu.
Pro Tips
Enjoy the experience! Kana pane imwe nhengo yemuviri iyo ichiri kunetseka, dzokera kwairi, simbisa uye woirega isunungure. Zvinogona kutora mavhiki mashomanana ekudzidzira kuti iwe uwane pfungwa yakakwana yekuzorora.
Practice! Dzidzirai maitiro ekurovedza kaviri pazuva uye garai kwekanguva kwemaminitsi gumi. Usamboita pamubhedha - unoda kuzvidzidzisa pachako kuti uzorore, usazvidzidzisa iwe pachako kurara! Iko pfungwa yakanakisisa yekuita zvakanaka iwe usati warara.
Muviri wakasununguka ucharara zviri nani.
Sarudza kuti urongwa hupi hunoshanda kwauri. Kunyange zvazvo kune nzira dzakasiyana-siyana dzokufambira mberi zvishoma nezvishoma mishonga yako, ndinoda kutanga pamusoro we musoro uye zvino ndashanda nzira yangu pasi. Izvi zvinondibvumira kuti ndinzwe sekutambudzika ndiko "kubudisa" kubva mumuviri wangu.
Tora iyo kune imwe inotevera. Mushure memavhiki maviri, iwe unenge usisati uchida kuomesa misungo kutanga. Ingotarisa pamusoro pemuviri wega wega, kunyatsosununguka mishonga.
Mugwagwa unoidza. Kamwe iwe unyanzvi mune zvedzidzo, unogona kutanga kuvashandisa pose paunonzwa uchinetseka. Chengeta hutano hwehutano hwako zuva rose. Kana iwe uchinzwa uchisimbisa, tora mhepo shoma shoma, funga shoko rokuti "zorora," uye kurudzira muviri wako kudzokera kune imwe nzvimbo yekuzorora.
Nyora yacho. Vamwe vanhu vanozviona zvichibatsira kuita rekodhidhiyo yekurekodha yemirayiridzo yekufambira mberi kwemaviri musimba. Kana iwe uchidaro, iva nechokwadi chokuti unoramba uchidzokorora mazwi ezvinyorwa: zorora, ushamwari, uremere, wakasununguka.
Kunobva:
"Kunyanya Kushungurudza" Mayo Clinic website