Izinzuzo zokuzivocavoca + Amathiphu Awusizo! Lawa madivayisi angakusiza futhi ukuthi uqhubeke kalula

Izinzuzo zokuzivocavoca + Amathiphu Awusizo! Lawa madivayisi angakusiza futhi ukuthi uqhubeke kalula

Wake waba nesikhathi esinjalo: ngemva komsebenzi, ubuya ekhaya ulale phansi kusofa, upheqa ifoni yakho kodwa ukhathala kakhulu? Ngisho noma ngilale amahora angu-8, ngangisazizwa ngibuthakathaka umzimba wonke lapho ngivuka. Ngibhekene nokucindezeleka komsebenzi, angikwazi ukuzibamba kodwa ngingene ekukhathazekeni....

Eqinisweni, “ikhambi” lalezi zinkinga lingase lifihlwe ekugijimeni imizuzu engama-30, isethi elula yokuzivocavoca, noma ngisho nokuhamba imizuzu eyi-10 phansi nsuku zonke. Ukuzivocavoca akukaze kube nje ukwehlisa isisindo nokubumba. Umphumela wako emizimbeni nasezingqondweni zethu ujule kakhulu kunalokho esingakucabanga. Namuhla, angizukuxoxa nawe kuphela ngezinzuzo “ezingaziwa” zokuzivocavoca, kodwa futhi ngizokwabelana ngamathiphu okuzivocavoca awusizo kakhulu futhi ngincome imishini yokuzivocavoca efanelekile ukukusiza uqale uhambo lwakho lokuzivocavoca kalula!

1.Ukuzivocavoca umzimba kuyindlela yemvelo yokuqinisa amandla eqeda ukukhathala.

Ngikhathele kakhulu. Ngingaba kanjani namandla okuzivocavoca? Mhlawumbe lesi yisona sizathu esenza abantu abaningi benqabe ukuzivocavoca. Kodwa uyazi? Uma unganyakazi kakhulu, kulapho uzokhathala khona kakhulu.

Uma sisesimweni sokuhlala isikhathi eside, ukujikeleza kwegazi emzimbeni wethu kuyehla, imisipha ayisebenzi, futhi ukusebenza kahle kwamaseli ekutholeni umoya-mpilo nezakhamzimba nakho kuyehla. Ngokwemvelo, kulula ukuzizwa ulele. Ukuzivocavoca kungasheshisa ukujikeleza kwegazi, kwenze inhliziyo ikwazi ukuletha umoya-mpilo nezakhamzimba ngempumelelo kuzo zonke izitho zomzimba, ikakhulukazi ubuchopho.

Ucwaningo lubonisa ukuthi ngemva kwemizuzu engama-20 kuya kwengama-30 yokuvivinya umzimba ngamandla aphakathi nendawo (njengokuhamba ngokushesha, ukugijima, noma ukugibela ibhayisikili), i-mitochondria ebangela ukukhiqiza amandla ebuchosheni iba matasa.

Amathiphu ezemidlalo

Uma ungenaso isikhathi sokuphuma, ungenza “ukugijima endaweni” ekhaya ngesikhathi esihlukanisiwe. Yenza imizuzu emi-5 isikhathi ngasinye, amasethi amathathu kuya kwamane ngosuku, bese uhlanganisa nokuphefumula okujulile. Lokhu kungavusa ngokushesha amandla omzimba wakho.

Ngaphambi kokuzivocavoca, yelula imizuzu emi-3 (njengokuphakamisa amadolo aphezulu noma ukucindezela imilenze ngokucindezela imilenze) ukuze ugweme ukucindezelwa kwemisipha. Ngemva kokuzivocavoca, yelula imizuzu emi-5 (njengokwelula imilenze noma ukwelula amahlombe) ukuze unciphise ubuhlungu bemisipha.

Ukuzivumelanisa nemishini yezemidlalo

• Isongo esihlakaniphile: Singaqapha ukushaya kwenhliziyo yakho kanye nokubalwa kwezinyathelo ngesikhathi sangempela ngesikhathi sokuzivocavoca, sikukhumbuze ukuthi ulondoloze isimo sokuzivocavoca esimaphakathi futhi ugweme ukuzivocavoca okunganele noma okweqile.

• Umata we-yoga: Khetha umata we-yoga ongasheleli onobukhulu obungu-6-8mm ukuvikela amalunga akho ekubandeni nasekulimeleni lapho welula noma wenza izivivinyo ezilula ekhaya.

2.Ukuzivocavoca umzimba “kuyisilawuli semizwa”, esikusiza ukuthi ususe imizwa emibi

Akunakugwenywa ukuhlangana nezinkinga empilweni: ukugxekwa ngamaphutha omsebenzi, ukuba nezingxabano ezincane nabangani, noma ngisho nesimo sezulu esibi esithinta izinhlelo zokuhamba… Lapho lezi zinto ezincane ziqoqana, kulula kakhulu ngabantu ukuwela esimweni sokucindezeleka nokukhathazeka.

Kuleli qophelo, ukuzivocavoca “yindlela engcono kakhulu yokukhipha imizwa”. Uma sizivocavoca, umzimba wethu ukhipha into ebizwa ngokuthi “i-endorphin”, eyaziwa ngokuthi “i-hormone yenjabulo”. Ingasebenza ngqo ohlelweni lwezinzwa oluphakathi, ikhulule ubuhlungu futhi ilethe umuzwa wenjabulo. Ngesikhathi esifanayo, ukuzivocavoca kungakhuthaza nokukhishwa kwe-serotonin ne-dopamine. Lawa ma-neurotransmitter amabili ngokulandelana anesibopho sokulawula imizwa nokudlulisa izimpawu zenjabulo, okungaqeda ngempumelelo imizwa emibi njengokukhathazeka nokucindezeleka.

Amathiphu ezemidlalo

• Uma uzizwa udangele, zama inhlanganisela ethi “umculo + ukuzivocavoca”. Khetha izingoma ezijabulisayo (njenge-pop noma i-rock), bese wenza ama-jumping jacks nama-burpees ngesigqi. Lokhu kunganciphisa ukucindezeleka ngokushesha.

• Uma uthanda ukuthula, ungakhetha ukuzivocavoca okuthambile njengoTai Chi noBaduanjin. Ukunyakaza kuhamba kancane futhi kuthambile, kuhlanganiswe nokuphefumula okulinganayo, okungadambisa imizwa yokucasuka.

3.Ukuzivocavoca “kuyithuthukisa inkumbulo”, okwenza ubuchopho buguquguquke kakhudlwana

Njengoba abantu bekhula, abaningi bazozwa sengathi inkumbulo yabo iya iba yimbi kakhulu. Bayakhohlwa lokho abasanda kukusho noma abakwenzile ngokushesha nje lapho bephendula amakhanda abo. Eqinisweni, uma ufuna ukugcina ubuchopho bakho “busesimeni sobusha”, ukuzivocavoca nakho kuyindlela enhle.

Ukuzivocavoca kungakhuthaza ukujikeleza kwegazi ebuchosheni, kunikeze umoya-mpilo owanele kanye nezakhamzimba, ngaleyo ndlela kube lula ukukhula nokulungiswa kwamangqamuzana ezinzwa. Ngesikhathi esifanayo, ukuzivocavoca kungakhuthaza nokuthuthukiswa "kwe-hippocampus" ebuchosheni. I-hippocampus iyindawo ebalulekile ebuchosheni ephethe ukufunda kanye nenkumbulo. Uma izinga layo lomsebenzi liphakeme, kulapho inkumbulo yethu kanye nekhono lethu lokufunda lizoqina khona.

Ucwaningo olwenziwe kubantu asebekhulile lubonisa ukuthi ngemva kokuzibandakanya njalo ekuzivocavoceni okulinganiselwe (njengokuhamba ngokushesha noma i-Tai Chi) kathathu ngesonto imizuzu engama-30 isikhathi ngasinye izinyanga eziyisithupha, amaphuzu okuhlolwa kwenkumbulo abahlanganyeli athuthuke ngesilinganiso esingu-15%, cishe kabili kunalawo eqembu lokulawula elalingazivocavoci.

Amathiphu ezemidlalo

Uma uhamba ngezinyawo, ungazama "ukuqeqeshwa kwenkumbulo", njengokukhumbula izakhiwo ezibalulekile endleleni (njengezitolo ezithengisa izinto ezincane kanye nezibani zomgwaqo), bese ukhumbula indlela lapho ufika ekhaya. Zivocavoce inkumbulo yakho enkambisweni yomsebenzi womzimba.

Khetha "izivivinyo ezihlelekile", njengokugxuma izintambo kanye nokukhahlela i-shuttlecock. Lezi zivivinyo zidinga ukuhlanganiswa kwezandla namehlo, kanye nezandla nezinyawo, futhi zingasebenza ngasikhathi sinye ezindaweni eziningi zobuchopho, zithuthukise ukuguquguquka kobuchopho.

Ukuzivumelanisa nemishini yezemidlalo

• Ukubala ukweqa intambo: Kuqopha ngokuzenzakalelayo inani lokukweqa intambo namakhalori ashisiwe, okukusiza ukuthi ucacise imigomo yakho yokuzivocavoca futhi ulawule ngokunembile ukuqina kokuzivocavoca kwakho.

4.Ukuzivocavoca “kungumqaphi wokuzivikela komzimba”, kuvikela impilo

Ngemva kobhubhane, abantu sebekhathazeke kakhulu ngokuzivikela komzimba. Eqinisweni, ukuzivocavoca umzimba kuyindlela yemvelo yokukhulisa ukuzivikela komzimba.

Uma sizivocavoca, amasosha omzimba wethu ayavuselelwa, okwandisa umsebenzi wamangqamuzana omzimba anjengezinhlayiya zegazi ezimhlophe kanye nama-lymphocyte. Lawa maseli angabona futhi asuse ngokushesha izinto eziyingozi njengebhaktheriya namagciwane emzimbeni, ngaleyo ndlela anciphise ingozi yokugula. Ngesikhathi esifanayo, ukuzivocavoca kukhuthaza ukugaywa komzimba, kusize ekukhipheni ubuthi futhi kunciphise izimpendulo zokuvuvukala, kuqinise kakhulu ukumelana komzimba.

Kodwa-ke, kubalulekile ukuqaphela ukuthi ukuzivocavoca kufanele kube “ngokulinganiselayo.” Ukukwenza ngokweqile kungashiya umzimba ukhathele futhi kunciphise amasosha omzimba. Ngokuvamile, ukuzibandakanya ekuzivocavoceni okunamandla aphakathi izikhathi ezingu-3-5 ngesonto imizuzu engu-30-60 iseshini ngayinye kuyindlela engcono kakhulu yokuqinisa amasosha omzimba.

5.Ukuzivocavoca umzimba “kuyimbangela yesimo sengqondo sokuphila”, okwenza uzithibe futhi uzethembe kakhudlwana

Ngaphezu komthelela oqondile emzimbeni nasengqondweni, ukuzivocavoca kungashintsha isimo sethu sengqondo ngokuphila buthule.

Ukuzilolonga njalo kuwukubonakaliswa kokuzithiba. Uma uphuma uyogijima ngesikhathi esinqunyiwe nsuku zonke noma uya ejimini ngesikhathi masonto onke, uhlakulela ukuzithiba kwakho. Lokhu kuzithiba kuzoqhubeka kancane kancane kuye kwezinye izici zokuphila, njengokudla ngesikhathi, ukugcina isimiso esijwayelekile, nokusebenza kahle.

Ngesikhathi esifanayo, izinguquko zomzimba ezibangelwa ukuzivocavoca nazo zizosenza sibe nokuzethemba okwengeziwe. Uma uqhubeka nokuzivocavoca isikhathi esithile, uzothola ukuthi umzimba wakho usuthuthukile, amandla akho amaningi, futhi isimo sakho sengqondo sihlukile.

Amathiphu ezemidlalo

Yenza “uhlelo lokuzivocavoca lwesinyathelo ngesinyathelo”, isibonelo, ukuzivocavoca imizuzu eyi-10 nsuku zonke ngesonto lokuqala kanye nemizuzu eyi-15 nsuku zonke ngesonto lesibili. Khulisa kancane kancane isikhathi sokuzivocavoca ukuze ugweme ukuyeka ngenxa yemigomo ephakeme kakhulu.

Joyina imiphakathi yezemidlalo (njengamaqembu okugijima noma amaqembu e-yoga), hlola ezemidlalo nabantu abanomqondo ofanayo, qapha omunye nomunye, wabelane ngolwazi, futhi uthuthukise ukuphikelela kwakho kwezemidlalo.

Amakhono amahle kanye nemishini efanele kwenza ukuzivocavoca kube lula

Kuleli qophelo, ungase uthi, “Kunezinzuzo eziningi kakhulu zokuzilolonga, futhi amasu nemishini nakho kuyasebenza kakhulu. Kodwa kuthiwani uma ngisakhathazeka ngokungakwazi ukunamathela kukho?”

Eqinisweni, ezemidlalo azikaze zibe “umsebenzi onzima”. Ukusebenzisa amasu afanele kungenza ukuzivocavoca kube ngcono. Ukukhetha imishini efanele kungenza ezemidlalo zibe ntofontofo. Akudingeki uphishekele amandla aphezulu nobunzima kusukela ekuqaleni. Qala ngokunyakaza okulula, sebenzisa imishini ekufanelekelayo ukusiza, bese kancane kancane uthola injabulo yokuzivocavoca.

Isibonelo, ukusebenzisa isongo esihlakaniphile ukuqopha izinyathelo zansuku zonke nokubuka izinombolo zikhuphuka kancane kancane; Yelula umzimba wakho ekhaya nge-yoga mat bese uzizwa uphumule. Inselele imikhawulo yakho ngokubala intambo yokweqa futhi ujabulele injabulo yokudlula.

Ezemidlalo aziyona "i-sprint", kodwa "i-marathon". Uma nje uzimisele ukuqala nokuzama, ungathola impilo, injabulo kanye nokuzethemba kwezemidlalo. Kusukela namuhla kuqhubeke, thatha imishini efanele, usebenzise amakhono asebenzayo bese uqala uhambo lwakho lwezemidlalo!