Popanda zovuta m'dziko lapansi simungakhale ndi moyo. Amatizinga pafupi tsiku lililonse. Zing'onozing'ono ndi zazikulu, zimatichititsa mantha ndi nkhawa m'mtima, potero zimaphwanya kugwirizana kwa mtima wathu ndi kulingalira kwathu. Koma kuti panalibe, nkhawa ingathe kugonjetsedwa, chofunika kwambiri, yothera nthawi komanso bwino. Mwa ichi tidzathandizidwa ndi zinsinsi za zosangalatsa kapena zomwe zimatchedwa kutaya minofu yozama, yomwe, mwachindunji, imachepetsa nkhawa ya maganizo. Kuti tichite izi, tiyeni tiganizire njira zoyenera zotsitsimutsira ndi njira zatsopano zogwiritsira ntchito.
Kukhazikitsidwa kumagawidwa mu mitundu iwiri: zosasamala ndi kudzipereka. Koma chinthu chimodzi chiwagwirizanitsa - mitundu iwiriyi ikuchokera pa njira zoyenera zogwiritsira ntchito maganizo opuma. Kukula kwake kunayamba mu theka lachiwiri lakumapeto kwa zaka za m'ma 2000. Panthawi imeneyi anthu adakhala osatetezeka kupsinjika, kuvutika maganizo, ndipo monga kuthetsa, kumasuka kunakhala kutsutsidwa kwakukulu. Kotero tiyeni tiyankhule za njira zotsitsimutsira ndi njira zatsopano zogwiritsira ntchito kunyumba kapena ndi mphunzitsi, chifukwa simudziwa nthawi yomwe chidziwitsochi chidzabwera.
Mukhoza kuchita pulogalamu yamasuka panyumba posankha malo amtendere omwe mumakhala chete ndikukhala pansi. Chinthu chachikulu apa ndi chitonthozo ndi zosangalatsa. Choncho, zovala zanu ziyeneranso kukhala omasuka komanso omasuka.
Njira yofunika yochezera.
Pofuna kuthetseratu kusokonezeka kwa minofu ndi maganizo ndipo potero kumapangitsa kuti anthu asamapanikizidwe, ndikofunika kudziŵa bwino ndikugwiritsa ntchito njira zotsitsimula molondola. Ndizofunikanso kuti muzichita izi nthawi zonse, ndiye kuti mudzamva bwino kuti mukutsitsimutsa osati pokhapokha mdziko lanu, komabe ndi chithandizo ichi mudzakulitsa ndi kukulitsa.
Poyamba, miyezi ingapo yoyambirira, muyenera kumasuka tsiku lililonse, kenako maphunzirowa ayenera kuchepetsedwa kawiri pa sabata. M'mwezi woyamba, misonkhano yopuma imachitika kawiri pa tsiku (20-30 mphindi), mwezi wachiwiri, kamodzi pa tsiku (mphindi 20). Kenaka pewani nthawi yophunzitsa kwa mphindi 10-15.
Kuchita ndi kusangalala kuli bwino mukadzuka musanatenge chakudya (sikutheka kuti mukhale osangalala m'mimba mwathu) kapena madzulo musanakagone. Yesetsani kuchita maphunziro anu nthawi yomweyo. Pakati pachisangalalo, munthu nthawi zonse ayenera kuganizira za zosangalatsa ndi zosangalatsa (nyanja, zipatso, maswiti, kuyenda). Zonsezi zimathandiza kukankhira maganizo anu kutali ndi zoipazo. Pambuyo pake, malingaliro ndi thupi la munthu zimagwirizana kwambiri, choncho, kuti muthetse thupi, nkoyenera kumasula malingaliro anu ku maganizo osokoneza.
Njira zochezera zosangalatsa, njira zamakono zotsekemera.
Pakadali pano, njira zambiri zotulutsira zimasankhidwa, njira zonsezi zimakhala ndi zolemera zambiri ndipo zimakhala ndi njira zatsopano zothetsera nkhawa. Njira yoyamba yotsitsimutsira ndi kuganizira kupumula kwa minofu yopita patsogolo kapena njira yachisangalalo ya Jacobson. Cholinga chachikulu cha njira iyi, yomwe inayambitsidwa ndi wasayansi wa ku America Edmund Jacobson, ikuchokera pamtendere wokondwerera ndi nkhawa zawo zoyamba.
Pakati pa masekondi asanu ndi awiri mpaka asanu, muyenera kuyambitsa minofu yanu, kenako masekondi 15-20 ayenera kuika maganizo anu pamtendere. Choncho, nthawi zonse ndi bwino kugwiritsa ntchito machitidwe odziwika ku magulu 16 a minofu ya thupi lathu.
Minofu imeneyi ndi manja, maonekedwe, mapewa, nkhope za nkhope (nsidya, pakamwa, mphuno). Komanso minofu ya khosi, chifuwa ndi chifuwa, kenako pamimba, kumbuyo, m'chiuno, kumapazi ndi mapazi. Magulu onse a minofu ayenera kukhala osasunthika, kenako amve kusangalala kwawo.
Njira zosangalatsa zogwirizana ndi thupi. Kugona, kusamba, kusisita bwino, kusamba.
Njira zotsegula zogwirizana ndi kupuma kokwanira. Njira izi ndizosavuta komanso zogwira mtima. Mwachitsanzo, muyenera kupanga maselo awiri a magawo khumi payekha: yesani kuchuluka kwa mpweya m'mimba ndikugwira mpweya kwa mphindi zingapo. Kenaka ayambe kutulutsa mpweya wochepa pang'onopang'ono, pambuyo pake, mutatha kupumula, bweretsanso chirichonse.
Ndi kudzera kupuma kuti magazi athu ali odzaza ndi mpweya ndipo amadyetsa selo lirilonse la thupi lathu. Kuphatikizanso, kupuma bwino kumachepetsa dongosolo la mantha.
Ntchito yotsatira tidzakambirana njira yotulutsira yotchedwa "kupuma thupi." Khalani pamalo abwino komanso mutseke maso anu ndikuyesera kumverera mpweya wanu wonse, kuya kwake, komanso pulogalamu yotulutsa mpweya. Mverani momwe mumapuma osati inu nokha, koma khungu lanu, ndi selo iliyonse. Ntchitoyi iyenera kuchitidwa 3-5 mphindi. Ganizirani pa nkhope ndi chifuwa, sungani mbali izi za thupi.
Imodzi mwa njira zatsopano zopezera zosangalatsa ndikulumikiza - ganizo loyenera , lomwe timayesetsa kusinthira chirichonse mwa njira yabwino, motero kumabweretsa mtendere wa malingaliro ndi kulingalira. Njira yotsitsimutsira ikufanana ndi malingaliro. Apa chinthu chachikulu ndi kukumbukira chinthu chapadera ndi chosangalatsa, mwa mawu, kuti muthane ndi nkhawa ndi mphamvu ya lingaliro lanu. Pogwiritsa ntchito malingaliro amenewa, yesetsani kuchoka ku tinthu "osati", yesani chikhumbo chanu kuti mawu achinsinsi atenge yankho lovomerezeka kuchokera kwa munthu woyamba.
Tsopano, kumasuka kuli kofala kwambiri ndipo njira zake zimagwirizanirana ndi matenda opatsirana ndi ziphunzitso zauzimu. Mpaka lero, zipangizo zamakono ndi ziphunzitso zauzimu zakhala zikuphunzitsidwa mwachindunji kuti zichepetse moyo ndi thupi: kusinkhasinkha, yoga - chirichonse chomwe chili kugwiritsa ntchito bwino chimalimbikitsa kumasuka kovuta.
Inde, m'mabuku amakono pali njira zambiri zochezera komanso njira zatsopano zosinthira. Takhala tikuwunika kwambiri, choncho ndikuganiza kuti adzakuthandizani kwambiri. Ndiponsotu, njira yosankhira bwino yomwe idzasankhidwe ikhoza kulimbitsa dongosolo lanu lamanjenje ndikuthandizani kuti mukwaniritse bwino moyo wanu wonse, ndikudzaza moyo wanu ndi cholinga ndi cholimbikitsa. Kumbukirani, ntchito yovuta ndi moyo ndi thupi ndilo fungulo lanu labwino.