Pali zambiri osati kungochepetsa nkhawa
Pamene mavuto akugwedezeka, othamanga ambiri amathamangira nsapato zawo, akuyenda mumsewu, ndipo posakhalitsa apeza kuti asintha maganizo awo ndikumasula zina mwazowawa zawo. Koma malingaliro a kuthamanga sikutanthauza kufika pamtunda wothamanga omwe othamanga amakonda kukambirana nawo. Monga njira zonse zachirengedwe, zosavuta, zogwira ntchito, komanso zotsika mtengo, zimayendetsa ndi njira imodzi yabwino yothetsera mavuto, kusowa tulo, nkhawa, kupsinjika maganizo, komanso kuledzeretsa.
Nazi zina mwa njira zomwe zingayende bwino zingakuthandizeni kuti mukhale ndi thanzi labwino:
Kuthamanga Kumachepetsa Kupanikizika
Ngati mwakhala mukupita kuthamanga pambuyo pa tsiku lovuta kuntchito, mwinamwake mwazindikira kuti kugunda msewu kapena kuthamanga kapepala kumachepetsa nkhawa zanu. Zoonadi, chimodzi mwazimene zimapindulitsa kwambiri kuthamanga ndi kupuma kwachisokonezo. Kuthamanga kungalimbikitse thupi lanu kuthetsa kupsinjika maganizo komanso kukhumudwa kwakukulu ku mavuto alionse amene akukuvutitsani kapena kudandaula. Ndi njira yothetsera "kuthawa kapena kumenya" zomwe timakumana nazo tikakumana ndi zovuta.
Kuchita mwachidule komanso kubwerezabwereza kuthamanga kungakhalenso kokondwa komanso kotonthoza. Mungathe kuganizira za kupuma kwanu ndi kumveka kwa mapazi anu, ndiyeno nkuyamba kuiwala chilichonse chomwe chikukuvutitsani. Kuthamanga kukulolani kuti muzitha kuyendayenda ndikudzipatsanso nokha mutatha tsiku lopanikizika.
Kuthamanga Kumachepetsa Zizindikiro za Kuvutika Maganizo
Kafukufuku wasonyeza kuti kuchita masewero olimbitsa thupi nthawi zonse kumatha kuchepetsa zizindikiro za kuvutika maganizo.
Mitundu ina ya kupsinjika maganizo imayambitsidwa ndi gawo la kusowa kwa matenda a ubongo monga serotonin ndi dopamine. Kuthamanga kumathandiza thupi kukhazikitsa zambiri mwa izi "kumva bwino" mankhwala, zomwe zimathandiza kusintha maganizo ndi malingaliro. Kuthamanga kumathandizanso kutulutsidwa kwa endorphins - thupi lachilengedwe lokhazika mtima pansi - lomwe lingapangitse kumverera kwachisangalalo, kapena kuthamanga kukwera.
Odwala omwe akudwala matendawa amatsimikizira kuti amachepetsa nkhawa, amachepetsa kutopa, komanso osasokonezeka atayamba ntchito yowonongeka. Kuthamanga kungathandizenso anthu omwe ali ndi vuto linalake kuti aganizirepo, kuwapatsa chisokonezo kuchokera ku malingaliro awo oipa ndi ovutika.
Kuthamanga Kumachepetsa Nkhawa
Asayansi apeza kuti kuchita nawo maseŵera olimbitsa thupi nthawi zonse kumawonetsa kuchepetsa mavuto onse, kumachepetsa mahomoni opanikizika, ndi kukweza ndi kukhazikika maganizo. Ngakhale mphindi zisanu zochita masewera olimbitsa thupi kungachititse kuti munthu asakhale ndi nkhawa. Pambuyo pochita masewera olimbitsa thupi, anthu omwe ali ndi nkhawa adasonyeza kuchepa kwa ntchito ya minofu yambiri ndipo akhala osasangalatsa komanso osasamala. Kuthamanga panja, ndi zokopa zonse ndi kusokoneza kukongola kwa chilengedwe, zingakhale zabwino zowononga nkhawa.
Kuthamanga kumathandizira ndi kukhazikitsa malingaliro
Kafukufuku apeza kuti kukhazikitsa zolinga kungakhale chinthu chofunika kwambiri pakuchira matenda. Kukhala ndi zolinga kungakuthandizeninso kukulimbikitsani ndikukuthandizani kuti mukhale ndi chizoloŵezi chozoloŵera. Ndipo, monga kudzimva osakonzekera kapena kusasokonezeka kungayambitse kupsinjika, pulogalamu yowonongeka yomwe ingagwirizane ingathandizire kuwonjezera zochitika pa moyo wako wa tsiku ndi tsiku ndi kuchepetsa nkhawa.
Pamene muthamangira kuthamanga, muli ndi cholinga mwamsanga. Kutsirizitsa izo kumakupatsani inu kumverera kwa kukwaniritsa ndi kulimbikitsidwa kwakukulu. Mukhozanso kukhazikitsa zolinga za mlungu uliwonse, monga kuthamanga kwa mphindi 30 katatu pa sabata kapena kuwonjezera milege yanu ya mlungu uliwonse ndi ma kilomita 1-2 sabata iliyonse. Kuchita nawo mpikisano wothamanga, monga 5K , ndilo cholinga chabwino kwambiri chochita. Mungafune kulembetsa mpikisano wa kasupe kuti muthandize kukhalabe okhudzidwa ndikulimbikitsidwa kuti mupitirize kuthamanga miyezi yozizira ndi yamdima. Pezani malingaliro a zovuta zokhudzana ndi kuyendetsa bwino ndi malingaliro a momwe mungakhazikitsire zolinga zoyenera .
Kuthamanga Kumalimbitsa Chidaliro Chanu
Kuthamanga kungakhale chitsimikizo chachikulu, makamaka ngati ndinu mphunzitsi wothamanga omwe akuwona kupita patsogolo kwambiri ndi chizolowezi chanu chatsopano.
Pamene mutaya thupi , onjezerani minofu, ndikuthandizani mphamvu yanu, chidziwitso chanu ndi kudzidalira kwanu zidzasintha.
Monga masewera ena, kuthamanga kumafuna kudalira nokha kuti mupite patsogolo ndikufikira zolinga zanu. Pogwiritsa ntchito mpikisano uliwonse, mudzapatsidwa mwayi wina wogwiritsira ntchito chikhumbo chanu ndi kutsimikiza mtima kuti mupambane. Zonsezi zimayambitsa kudzimva, zomwe zingakuthandizeni kuthana ndi mavuto a moyo.
Kutsirizitsa mpikisano kapena kukwaniritsa cholinga china chimakulimbikitsani kuti mupitirize kuthamanga ndi kukhazikitsa zolinga zatsopano. Mudzatha kuzindikira, kudziletsa, kudzipereka, ndi kudzidalira pamene mutenga mavuto atsopano. Chidaliro chanu ndi mphamvu zanu zidzakuthandizani kuti mukwaniritse zolinga zanu ndi kupindula bwino m'mbali zina za moyo wanu.
Kuthamanga Kumathandiza Kuwonjezera Kugona
Nthawi zambiri anthu amene amadwala matenda ovutika maganizo, nkhawa, kapena nkhawa amakhala ndi vuto la kusowa tulo, zomwe zimachititsa kuti zizindikiro zawo ziwonjezere. Kuthamanga nthawi zonse kumapangitsa khalidwe la kugona ngati kusintha kwa pakati pa kugona kumakhala kozolowereka. Pamene nkhawa yanu imatulutsidwa mwa kuthamanga, mudzakhala ndi nthawi yosavuta kugona. Mudzakhalanso wotopa kwambiri usiku, kotero simudzakhala ndikukankhidwa. Ndipo, monga phindu linanso, kugona bwinoko kungapangitse kuti ntchito ikhale yabwino, popeza thupi lanu lidzakhala ndi mwayi wabwino wopuma ndikuchira.
Kuthamanga Kumalimbikitsa Kuyanjana kwa Anthu
Njira ina imene ikuthandizira kuthandizira kuchepetsa nkhawa, nkhawa, ndi kupanikizika ndikuthamanga ndi ena othamanga-kaya athamanga mwapikisano, pa masewero olimbitsa thupi, kapena kudzera m'magulu othamanga . Kupanga mabwenzi atsopano kapena kulimbitsa mgwirizano ndi anzanu enieni kapena achibale kungakhale njira yabwino yothandizira anthu omwe ali ndi nkhawa kapena nkhawa. Amatha kupeza chitonthozo podziwa kuti ena akukumana ndi zovuta zofanana za moyo wa tsiku ndi tsiku, ndipo amagwiritsa ntchito ngati malo.
Maganizo a anthu omwe amathawa amamvetsera akamagwirizana ndi ena othamanga angathandizenso kuthana ndi nkhawa kuti athe kukhala nawo pazochitika zina. Iwo adzalimbikitsanso kwambiri, monga momwe anthu amathandizira kukhalira nthawi zambiri zimakhala zifukwa zazikulu zomwe anthu amamatira.
Kuthamanga Kulimbitsa Chilengedwe
Ngati mukukumana ndi vuto kapena muyenera kulingalira, yesetsani kuyendetsa. Sikuti mudzangomva bwino kwambiri mukangoyamba kusuntha, koma kuthamanga kapena machitidwe ena olimbitsa thupi angathandizenso kulenga kwa maola awiri pambuyo pake. Ngati mukuyang'ana zofunikira zazikulu zowonetsera, sankhani kuthamanga kwina kunja.
Kuthamanga Kungakuthandizeni Kuletsa Kugonjetsa
Kuthamanga ndi mitundu ina ya masewera olimbitsa thupi nthawi zambiri zimakhala zigawo zazikulu za mapulogalamu olimbitsa thupi. Omwe amadzidalira okha ndi omwe amadzidalira okha ndi omwe amathandiza kwambiri kuti abwezeretse mowa ndi mankhwala osokoneza bongo, pamene akukumana ndi mavuto ambiri. Kuthamanga kungakhale kusokoneza kanthawi kochepa kwa zilakolako zawo. Kupewa kulandira mankhwala osokoneza bongo kungadzitengere nthawi yochuluka, ndipo kuthamanga kudzawathandiza kudzimva kukhala opindulitsa ndikupereka moyo wawo wa tsiku ndi tsiku mawonekedwe. Kukhala gawo la anthu omwe akukhala nawo kumadera kungathandizenso anthu omwe amamwa mankhwala osokoneza bongo omwe akufuna malo atsopano ochezera aumoyo.
> Zotsatira:
> Blanchette, David M., ndi al. (2005), "Aerobic Exercise ndi Chidziwitso Chodziwikiratu: Posakhalitsa ndi Zotsatira Zotsalira", Creativity Research Journal , 17 (2 & 3), 257-264.
Blumenthal, James, Ph.D., et. al. "Kodi Amakhala ndi Chithandizo Chothandizira Kuvutika Maganizo?" ACSMs Health Fit Journal. 2012 July / August; 16 (4): 14-21.
> Harvard Health Publications, Sukulu ya Zamankhwala ya Harvard, Harvard Men's Health Watch (2011, February). "Kuchita kupumula".
> Nkhawa ndi Kupsinjika Magulu Association of America. "Ntchito Yathupi Imachepetsa Kupsinjika Maganizo" (2016)
> US Department of Health and Human Services. (2016). Mutu 2: Zochita zolimbitsa thupi zili ndi ubwino wambiri wathanzi. Mu Ntchito Yachikhalidwe Malangizo kwa Achimereka.