Zamkatimu
Sophrology: malingaliro abwino
Adapangidwa mu 60s, sophrology ndi njira yolimbikitsidwa ndi kudzipusitsa ndikusinkhasinkha. Zimakuthandizani kuti muzindikire za thupi lanu. Zanena choncho, zikuwoneka ngati zosamveka, koma chithandizo chopumula chimapezeka mosavuta kudzera mumasewera osangalatsa. Zochita zopumira ndi zowonera zimachitika, motsogozedwa ndi mawu a wodwalayo. Njira yokwanira kwambiriyi ndi yabwino yopumula mwakuthupi komanso m'maganizo.
Phunzirani kupuma bwino
Kodi mungapambane bwanji vuto lopumula malingaliro ndi thupi? Choyamba, mwa kuphunzira kupuma bwino. Pa kudzoza, muyenera kutulutsa mimbayo ngati kuti mukudzaza buluni, ndipo, ikatha, ikani kuti mutulutse mpweya wonse m'mapapo.. Kenako yesetsani kumasula kupsinjika konse kwa minofu. Pakakhala kupsinjika, timakonda kufinya mapewa athu, kukwinya… Kuti tichite bwino, kupumula mbali iliyonse ya thupi kuyambira pamwamba pa mutu mpaka nsonga za zala. Zochita izi zimachitika mutagona m'chipinda chabata, chokhala ndi kuwala kochepa. Ndipo nthawi zina nyimbo zosangalatsa kumbuyo. Cholinga : lowa m'malo osagona tulo. Iyi ndiyo njira yodziwika kwambiri. Kodi izi zikumveka mochedwa kwambiri? Mutha kukhala pansi kapena kuyimirira ndikuchita mayendedwe osiyanasiyana, izi zimatchedwa dynamic relaxation therapy. Mosasamala kanthu za njira yosankhidwa, cholingacho chimakhala chofanana: Zilekeni. Komanso, kuti mukhale omasuka, sankhani zovala zotayirira. Ndipo ngati nthawi yamaphunziro, mugona pansi, kondani zovala zofunda mokwanira chifukwa mumazizira msanga mwakukhala chete.
Onani m'maganizo mwanu zithunzi zabwino
Mukamasuka, ndi nthawi yoti mupite kukawonera. Nthawi zonse muzimvetsera kwa wothandizira, mumadziwonetsera nokha kumalo otonthoza, ndi fungo lotonthoza ndi phokoso: nyanja, nyanja, nkhalango... Zili ndi inu kusankha zomwe mumakonda kapena kulola akatswiri kuti azikutsogolerani. Poganizira malo osangalatsa, mumatha kuthamangitsa malingaliro oipa, kugwirizanitsa nkhawa zazing'ono, kuyendetsa bwino maganizo-mkwiyo, mantha ... Ndiye muyenera kungoganiza kuti mukhazikike mtima pansi. Chifukwa ndiyenso mphamvu ya sophrology, kutha kubwereza zolimbitsa thupi nthawi iliyonse. Panthawi yowonera, ndizothekanso kugwira ntchito ndi sophrologist pazovuta zina monga zilakolako kapena kusiya kusuta. Izi zimachitika mochulukira mu magawo apawokha. Kenako mumaganizira za kusintha kwa thupi kuti muberekenso ngati mukulakalaka chakudya kapena ndudu, monga kufinya chala chanu chamlozera pachala chanu chachikulu. Ndipo mukatsala pang'ono kusweka, mumachitanso kuti musokoneze chidwi chanu, osati kugonja. Mukhozanso kuphunzira kuyembekezera zochitika m'njira yabwino, mwachitsanzo, kupambana pa zokambirana za ntchito kapena kulankhula pagulu. Monga njira iliyonse yopumula, ubale ndi wodwalayo ndi wotsimikiza. Kuti mupeze munthu woyenera, musazengereze kuyesa akatswiri angapo. Onani bukhu la French Sophrology Federation (). Ndipo pemphani kuchita gawo limodzi kapena ziwiri zoyeserera. Werengerani pafupifupi ma euro 10 mpaka 15 pagawo la gulu la mphindi 45 ndi ma euro 45 pagawo lililonse.
Zochita 4 zosavuta zopumula
"Inde / Ayi". Kuti muwonjezere mphamvu, sunthani mutu wanu kutsogolo ndi kumbuyo katatu, kenako kumanja kupita kumanzere, katatunso. Kenako, pangani kuzungulira kwakukulu mbali imodzi kenako kwina. Kuti muwonjezere mphamvu, tsatirani ndi ma shrugs. Kuyimirira ndi manja anu m'mbali mwanu, gwedeza mapewa anu kangapo pamene mukupuma ndi kupuma. Kubwereza ka 3. Malizitsani ndi zitsulo ndi mikono, katatu ndi kumanja, kenako ndi kumanzere ndipo potsiriza, onse pamodzi.
Udzu wopumira. Hyper efficient pakupumula momveka bwino. Pumani mpweya pamene mukukweza mimba nthawi za 3, sungani kupuma pa 6, kenaka mupumule pang'onopang'ono pakamwa panu ngati muli ndi udzu pakati pa milomo yanu. Bwerezani kwa mphindi ziwiri kapena zitatu.
Dzuwa la plexus. Pogona, gonani chagada ndi kupanga mayendedwe ozungulira pa solar plexus - yomwe ili pansi pa chifuwa ndi pansi pa nthiti - molunjika, kuyambira pa plexus mpaka pansi pamimba. . Kuti mutsirize kumasuka, chitani kupuma kwa m'mimba ndikuganiza za mtundu wachikasu womwe umapereka kumverera kwa kutentha ndipo motero kumalimbikitsa kugona.
chandamale. Kuti muthetse bwino mkwiyo, ganizirani chikwama chikulendewera patsogolo panu pa chandamale ndikuyika mkwiyo wanu wonse m'thumba. Ndi dzanja lanu lamanja, pangani manja anu ngati mukumenya thumba ndipo muganize kuti mkwiyowo ukutha ngati mvuto. Kenako, ndi mkono wanu wakumanzere, gundani chandamale. Chikwama ndi chandamale chaphwanyidwa kwathunthu. Tsopano sangalalani ndi kupepuka komwe mukumva.