Fit Fit Uze Uncede Ukunciphisa Ukuhlaselwa Kweengqungquthela
Kukho iimpawu ezininzi zesifo kunye nexhala . Ezinye zezona ziimpawu eziqhelekileyo ziquka ukuxhatshazwa kwemisipha kunye nokuthuthumela. Ukuhlaselwa kweentlanzi kudla ngokudibanisa nokugubha nokuphefumula. Uphando lubonisile ukuba ukugcina isicwangciso sokuzilolonga rhoqo kunokubonelela ngokukhululeka kweempawu ezininzi zesifo sokuphazamiseka kunye nezinye iimeko ezinxulumene nexhala.
Iinzuzo zokuzivocavoca
Kukho iintlobo ezininzi ezivela rhoqo ekusebenziseni umzimba. Ngokomzekelo, uvavanyo lufunyenwe ukuphucula imizwa, ukuphucula umgangatho wamandla, nokukhuthaza ubuthongo obuphezulu. Kubantu abanenkinga yokuphazamiseka kunye nezinye iimeko ezinxulumene nokuxhalaba, umzimba unokusebenzisa indlela ekhuselekileyo yokukhulula uxinzelelo kunye nokunciphisa ukuvakalelwa nokukhathazeka. Ukongezelela, inkqubo yokuzilolonga rhoqo inokukunceda ukuphucula iimpawu zezinye iimeko eziqhelekileyo ezibandakanyekayo, ezifana ne-IBS okanye ukuxinezeleka.
Ukuzivocavoca kunokuncedisa ukunciphisa imiba eqhelekileyo edlalwa rhoqo ngenxa yokwesaba nokuxhalabisa. Okokuqala, ukuzivocavoca kunokunceda ukunciphisa ukuqina kunye noxinzelelo olwenziwa kuwo wonke umzimba. Okwesibini, ukuzivocavoca rhoqo kunokuncedisa ekuveliseni i-endorphins, i-chemical body-enhancement-chemical chemicals echaphazelekayo ekulwa neentlungu kunye noxinzelelo. Okwesithathu, uphando lubonise ukuba ukunyusa umzimba kunciphisa ubunzulu bomntu kwisabela somzimba kwixhala, kunye nokunciphisa ubunzima kunye nokuphindaphindiweyo kokuhlaselwa kwesifo kwezinye iimeko.
Ekugqibeleni, ukunciphisa ama-hormone oxinzelelo obunokuthi avela kwisenzo sokusebenza kunokuncedisa ukuphucula umgangatho womntu.
Ukuqalisa iSicwangciso soPhuculo
Ngaba uziziva ulungele kwaye ukhuthazwa ukuba uqale isicwangciso somsebenzi? Ukuze uqalise kwindlela yokuzilolonga emzimbeni, kubalulekile ukuba uqale ufumane imvume yokugula.
Imbali yakho yezokwelapha, iyeza zamanje kunye neemeko ezifunyanwe nazo zonke zinokudlala indima ekusebenzeni kwakho. Ngamanye amaxesha abantu abaneengxaki zokuphazamiseka zibangelwa ukunyuka kwentliziyo kunye nokuphefumula okufutshane xa kuqhuba. Ugqirha wakho unokuxoxa ngale nto kwaye akuncedise ukuba uqaphele isicwangciso esisebenzayo sokuzilolonga.
Emva kokuba ufumene ugqirha lwakho kunye neziphakamiso, uya kufuna ukugqiba kwisicwangciso sokuqhuba okulungileyo. Kukho iindlela ezininzi ezikhoyo ezinokukunceda ukunciphisa uxhalaba ngeendlela ezahlukeneyo. Ukusetyenziswa kweCardio kuyindlela enhle yokunciphisa uxinzelelo xa uzonwabisa. Ezinye iindlela eziqhelekileyo zokusebenza kwe-cardio ziquka ukuhamba ngebhayisikili, ukudansa, ukuhamba, ukuhamba, okanye ukubhukuda. I-Cardio isebenzisa inkqubo yokujikeleza, eyinokukunceda ekunciphiseni amanqanaba okunyamezela, ukukhulula ukuxhatshazwa kwemisipha, ukuphumla ebusuku, nokuphucula amandla.
Ungaphinda ufune ukuqwalasela amandla okwakhiwa kwamandla okanye ukuguquguquka. Ukuphakanyiswa kwesisindo kunokunceda ithoni yakho kunye nokunyamezela. I-Yoga ne-Pilates inenzuzo eyongeziweyo yokululalisa izihlunu ukukhulula ukuxhatshazwa, ukuphucula ukuguquguquka, nokudala ukuphumula.
Ukugcina iProgram Programm
Xa uqala isicwangciso esitsha sokusebenza, unokuqala uvakalelwa kakhulu.
Esi sikhuthazo sokusebenzisa umzimba sinokuba luncedo kakhulu ekuncedeni ukuba uqalise kwisicwangciso sakho somsebenzi omtsha. Nangona kunjalo, ukulangazelela kakhulu ekuqaleni kunokukwazi ukukhokelela ekugqithiseni, oku kunokubangela ukulimala ngokomzimba. Ngaphezu koko, ukukhuthazwa kunokuxhoma kunye nokuxhomekeka kwexesha kwaye kubalulekile ukuba ungatsha ngokukhawuleza ngokusebenza rhoqo.
Nazi izicwangciso ezimbalwa zokugcina isicwangciso sakho somsebenzi:
- Musa ukuyidlula. Qaphela ukuba ungazitshintshi ekugqibeleni ekuqaleni, njengoko oku kungakhokelela ekulimaleni komzimba. Khumbula ukuba umzimba ungonwabile kwaye unokunceda ukuphucula iimpawu zakho zokutya, kodwa akufanele kubangele imiba engokwenyama. Thatha ityhutyha ekuqaleni kwaye ukwandise ngokuqhubekayo ukusebenza kwakho ngokuhamba kwesikhathi.
- Zibophezele kwisicwangciso sakho somsebenzi. Ukusuka kubaphathi abaxinezelekileyo ukuya kumama omama ahlala e-frazz, wonke umntu uxakekile. Ukubeka ixesha ngaphandle kokusebenzisa umzimba kuthetha ukuba wenze impilo yakho nenhlalakahle ibe yinto ephambili. Kungathatha ixesha ngaphambi kokuba uqaphele ukuphuculwa kweempawu zakho zokutya. Ngezona ziphumo ezilungileyo, qhubeka unomonde kwaye uhambelana neprogram yakho yokuzilolonga.
- Yazi ukuba iinjongo zakho zingatshintshwa kwizigaba ezahlukeneyo zesicwangciso sakho somsebenzi. Akuqhelekanga ukuba inzondelelo yakho yokuqala iqhele ixesha. Inokukunceda ukutshintsha i-routine yakho encinci okanye ufumane iinketho ezintsha zokuzilolonga. Ngokomzekelo, ukuba unokukrakra nge-streadreader kwi-gym yendawo, zama ukuhamba kwindawo okanye ujoyine iqela lokuhamba. Ezi ndlela zokukhetha ziyakwazi nokuba nenzuzo eyongeziweyo yokukunceda xa ulisebenzisa.
Ukuzivocavoca yindlela enye eyenza ukuba uqalise ukuzinyamekela ukuphazamiseka kwesifo. Kukho ezininzi iinzuzo zokugcina inkqubo yokuzilolonga rhoqo. Ngokusebenzisa umthambo, ungabona ishintsho ekuzithembekeni kwakho, ukuxhalabisa uxinzelelo kunye nokuphucula impilo.
Umthombo:
Bourne, EJ Ukuxhalabisa kunye nePhobia Workbook. 5. I-Oakland, CA: iNew Harbinger, ngo-2011.