Yenza Ukuzivocavoca kweMisipha yokuPhucula

Ukuphumula kwemizimba ye-muscle (PMR) yindlela yokulawula uxinzelelo kunye nokuxhalabisa. Ukuba unesifo sokuphazamiseka , i- agoraphobia okanye enye ingxaki yokuxhalabisa, le nkqubo ingakunceda uhlaziye umzimba wakho kwaye uhlalise ingqondo yakho. Ngokuqhelekileyo, ukuphumula kwemizimba elula kuya kwenza kube lula ukwenza, kwaye uya kuba nokukwazi ukufikelela ekujuleni okukhulu.

Ubunzima: Kulula

Ixesha elifunekayo: 10-15 imizuzu

Nantsi indlela:

1. Qiniseka ukuba ukhululekile. Unokuba uhleli esihlalweni okanye ulele phantsi. Amehlo akho angavuleka okanye avaliwe, kodwa abaninzi abantu bafumana ukuvala amehlo abo kunceda ukugcina ingqwalasela ngexesha lokusebenzisa. Ukukhulula nayiphi na impahla enqandekileyo kwaye qinisekisa ukuba iindawo ezikuyo zithule.
2. Qala ngokwenza ukuphefumla . Yenza ngokukhawuleza kwaye ngokuchukumisa ngeempumlo uze uphumelele emlonyeni wakho. Phinda la maxesha amaninzi.
3. Qala ngokususa izihlunu ezinyaweni zakho. Bendisa iinyawo zakho phezulu ukuya e-ankeni ukuya ebusweni bakho. Flex iinyawo zakho phezulu ukuya phezulu njengoko unako, kodwa kungabi nakubangela ukuba ubuhlungu okanye ukuphazamiseka. Gcina le ndawo iminyaka emi-5 ukuya kwe-10. Ngokukhawuleza ukhulule umda phakathi kweenyawo zakho. Phawula iimvakalelo neemvakalelo ozifumanayo xa iinyawo zakho zikhululekile. Hlala ukhululekile malunga nemizuzu engama-20 ukuya kwe-30 ngaphambi kokuba uqhubele phambili kwiqela elilandelayo le-muscle.
4. Nciphisa izihlunu ezinqeni nasemathangeni akho. Phawula indlela uxinzelelo oluvakalelwa ngayo. Gcina lesi sikhundla imizuzwana emi-5 ukuya kwe-10 kwaye ngokukhawuleza ukhulule umbane. Hlala ukhululekile kwiimitha ezi-20 ukuya kwezingama-30.

1. Qinisekisa isisu sakho esiswini. Gxininisa ukuxhatshazwa kweemitha ezi-5 ukuya kwe-10. Ukukhulula uxinzelelo kwaye ukhulule umlinganiselo we-20 ukuya kwi-30. Phawula umehluko phakathi kwesisu sakho esasiziva ngayo xa ukhululekile kwaye ukhululekile.
2. Yenza ibhokhwe eliqinileyo ngesandla ngasinye ngelixa udibanisa izandla zakho phezulu kwiseli. Gxininisa kwiimvakalelo ozivakalelwa ngayo xa ezi zihlunu zithintela ukubalwa kweemitha ezi-5 ukuya kwe-10. Khawuleza ukhulule ukuxhatshazwa kwaye ugxininise kwimisipha ekhululekile ezandleni zakho naseengxeni kwiminitha engama-20 ukuya kwe-30.

1. Bend i-elbows yakho kunye nexesha le-biceps yakho nzima njengoko unako. Bamba ukuxhatshazwa kubalo 5 ukuya kwi-10 kwaye msinyane ukhupha. Hlala ukhululekile kwimigqa engama-20 ukuya kwe-30, ugxininise indlela ezi zikhululeke ngayo.
2. Hambisa kumqolo ongentla. Qinisekisa izihlunu zakho zangasentla emva kokuba uthathe amahlombe akho ngokukhawuleza njengoko unako. Bamba inani elingu-5 ukuya kwe-10. Khawuleza ukhulule umbane kwaye uphumule imizuzwana engama-30 ukuya kwe-30. Gxininisa indlela yakho yangasentla imva ngayo ngoku xa kuthelekiswa nexesha elide.
3. Phatha amahlombe akho phezulu ukuya ezindlebeni zakho. Ukuzikhupha njengezikhwepha ngokusemandleni kwaye ubambe imizuzwana emi-5 ukuya kwe-10. Ziva uxinzelelo kumagxa akho nentamo. Ngokukhawuleza ukhulule umbane kwaye uhlale ukhululekile kwiimitha ezi-20 ukuya kwezingama-30.
4. Gweba iheadhead yakho phezulu uphawule njengoko unako. Bamba inani eli-5 ukuya kwi-10 kwaye msinyane ukhupha umbane. Hlala ukhululekile kwiimitha ezi-20 ukuya kwezingama-30.
5. Cima amehlo akho avaliweyo ukuba ubale u-5 ukuya ku-10. Gxininisa indlela uxinzelelo oluvakalelwa ngayo. Ukukhulula ukuxhatshazwa kwaye ugxininise indlela ukuphumla kuvakalelwa ngayo ukuya kuma-20 ukuya ku-30.
6. Vula umlomo wakho ububanzi njengoko unako. Ziva uxinzelelo emlonyeni wakho. Bamba imizuzwana emihlanu ukuya kwe-10 kwaye ukhulule. Hlaziya umhlathi wakho - umlomo wakho kufuneka uhlukane. Phawula umehluko phakathi kokuxhatshazwa nokuphumla.
7. Qhubeka uphefumlela kakhulu imizuzu embalwa. Gxininisa indlela iintlungu zakho ezikhululekile zivakalelwa ngayo.

Iingcebiso:

1. Ngokwenza oku kusebenze rhoqo, uya kuba nokukwazi ukuxinisa kumaqela ahlukahlukeneyo omzimba kwaye uziphumelele.
2. Unokongeza amaqela omzimba kumsebenzi, okanye unokwazi ukugxila kwiindawo zakho zokuxhatshazwa.
3. Emva kokuqinisa amaqela ezinamahlunu, qiniseka ukukhulula ukuxhatshaza ngokukhawuleza, kungekhona ngokuthe ngcembe.
4. Kuwo wonke umsebenzi, gxininisa indlela amaqela ezinamahlunu abavakalelwa ngayo xa aphethwe ngumlilo kwaye akhululekile.

   _Umthombo:

   UDavis, M., Eshelman, E., noMcKay, M. "Incwadi yokuHlaziya nokuPhuculwa kwengcinezelo, i-Additives 5" i-New Harbinger Publications, Inc: i-Oakland, CA.