Njira zachilengedwe 5 zothetsera kupsinjika

Panthawi ina, munthu akhoza kukhala ndi nkhawa. Kupsinjika maganizo kungakhale chifukwa cha ntchito yake, chizolowezi cha tsiku ndi tsiku kunyumba kapena ngakhale akukumana ndi vuto linalake. Ikhoza kuwonetsa ngati mavuto m'mimba, kupweteka kwa m'mimba, migraine, mawonekedwe a ziphuphueczema kapena psoriasis. Pazovuta kwambiri, kupsinjika kungayambitse kunenepa kwambiri, sclerosis…komanso amalimbikitsa kukhumudwa

Ngati izi ndi zotsatira za kupsinjika kwa thupi, kotero ndikofunikira phunzirani kuthetsa nkhawa. Kodi mulibe chidwi ndi mankhwala oletsa kupsinjika? Zakudya zoletsa kupsinjika maganizo zimathandizanso kwambiri. Palidi njira zachilengedwe zochepetsera nkhawa tsiku ndi tsiku. Ndiwothandiza ndipo alibe zotsatira zoipa pa thupi ndi thanzi.

Kupuma

Kupuma ndi imodzi mwa njira zodziwika bwino zochotsera mafunde oipa mkati mwa mphindi. Pamene mukumva kuti nkhawa ikukukulirani, khalani omasuka ndikuchita izi. Mfundo yake ndi kupuma kangapo motsatizana kwa mphindi zingapo, ndi kupuma mozama ndi kupuma.

Choyamba, dzipangitseni kukhala omasuka pamalo osawonekera kwa ena. Kenako yeretsani maganizo anu. Kuyambira pamenepo mukhoza yang'anani pa kupuma kwanu ndi kumasuka. Pumirani mozama kudzera m'mphuno mwanu pamene mukutseka pakamwa panu ndikulola mpweya kupyola pakhosi lanu lakumbuyo. Tsekani mpweya kwa masekondi angapo munthiti yanu. Kenako puma pang'onopang'ono. Muzipuma pang'ono mpaka mutamva bwino.

Kupuma

Kupumula ndi njira yabwino kwambiri yachilengedwe yopumula. Zimangokhala kuchita masewera olimbitsa thupi pa gawo lililonse la thupi kuchepetsa kupsinjika ndikuwonjezera kumverera kwabwino.

Poyamba, ndikofunikira gona pansi ndi kutseka maso ako. Pumulani thupi lonse ndikupuma mozama. Kenako gwirani nkhonya zanu mwamphamvu kwambiri kuti mumve kupsinjika ndikumamasula kuti mumve kumasuka. Chitani chimodzimodzi ndi ziwalo za thupi monga ntchafu, nsagwada, mimba… Cholinga ndi kulola kuti thupi lonse likhale lomasuka komanso lokhazikika. Zochita izi sizitenga nthawi yambiri. Zili choncho zosavuta kuchita tsiku ndi tsiku.

kusinkhasinkha

Kusinkhasinkha kumadziwika bwino chifukwa cha anti-stress properties. Njirayi ikufuna kukhazika mtima pansi thupi ndi malingaliro mwa kukhala chete. Ingokhalani pansi pomwe simudzasokonezedwa. Tsekani maso anu ndikuyang'ana pa kupuma kwanu. Osaganizira kalikonse, ndipo khalani m'derali kwa mphindi 15 tsiku lililonse. Kuti mudziwe zambiri za kusinkhasinkha onani nkhaniyi

Kudzilimbitsa

Zizindikiro zoyamba za kupsinjika maganizo ndi nkhawa ndizo kusokonezeka kwa minofu. Kupeza akatswiri kutikita minofu ndi imodzi mwa njira zabwino kwambiri zowatsitsimutsira ndikuchepetsa nkhawa. Koma ngati simungathe kutero, mungathe kutikita minofu nokha.

Kudzisisita nthawi zambiri kumachitidwa pansi pa phazi. Mabwalo ambiri a reflex amachokera kuderali. Kutikita minofu yaying'ono pazifukwa zina kumathetsa mikangano yanu.

Yoga

Tonse tikudziwa: kuchita yoga kumachepetsa nkhawa. Ngakhale akulimbikitsidwa anthu nthawi zambiri amavutika ndi nkhawa komanso nkhawa. Mu yoga, zimazindikirika kuti malingaliro, thupi ndi mzimu zimalumikizana ndikuti kupuma komwe kumayendera limodzi ndi mayendedwe ena kumabweretsa kuzindikira zauzimu.

Lowani nawo makalabu kuti mupeze malangizo abwino. Kupanda kutero, sankhani malo abata ochitira masewera olimbitsa thupi mukakhala kunyumba. Mumalowa m'malo ndikuchita zina mwazo kaimidwe kapena asanas anti stress. Mutha kuchita yoga kwa mphindi 20 patsiku kapena katatu pa sabata kuti musangalale ndi izi.

Siyani Mumakonda