Ezemidlalo zikuthuthukisa kanjani ukukhathazeka?

Ukukhathazeka kuyinto embi ethinta kakhulu abantu, futhi ingavela ezimweni ezithile noma ngendlela ejwayelekile. Into ebaluleke kakhulu ukuthola ukugxila okubangela ukukhathazeka. Sikutshela ukuthi ungayilawula kanjani.

Kulezi zimo zokukhathazeka, i-anxiolytics ivame ukusetshenziswa ezisiza ukulawula leso simo, kepha, kungcono ukuthatha indlela yemvelo ethe xaxa ngaphambi kokuqala ukusebenzisa imishanguzo.

Ezemidlalo, umlingani wakho omkhulu ngokumelene nokukhathazeka

Okokuqala, kufanele hlukanisa ukucindezeleka nokukhathazeka, kusukela ukucindezeleka Ukuphendula okuxhunyaniswe nesimo noma imvelo engajwayelekile noma enolaka kithi, futhi umzimba wethu uphendula kulesi simo esisha ngesimo sokucindezeleka.

Esikhundleni salokho, i- ukukhathazeka kungumuzwa ojulile wokungazethembi nokwesaba, futhi kuhlala isikhathi eside. Kukwandiswa kwemizwa yokucindezeleka.

Kubonakele ukuthi ezemidlalo zingenye yezivumelwano ezingcono kakhulu ukuxazulula isimo sokukhathazeka nokunciphisa imiphumela yaso. Ezemidlalo zisenza sikhiphe ama-endorphin emzimbeni 'ama-hormone enjabulo ' ezikhiqiza injabulo nokwaneliseka. Kwakha umuzwa wenhlalakahle ngesikhathi nangemva kokuqeqeshwa kwezemidlalo.

owesifazane odabukile

Ukukhathazeka, izici okufanele uzazi

Isifo sokukhathazeka yisifo futhi mhlawumbe sesinye esivelele kakhulu emphakathini esihlala kuwo. Empeleni, ukukhathazeka noma ukukhathazeka Kuthathwa nokuphathwa njengomqedazwe buthule ngenxa yenani labantu abahlupheka buthule noma abazi nokuthi lokho abakuzwayo ukukhathazeka.

Abantu abahlushwa ukukhathazeka nsuku zonke, the imisebenzi eminingi yansuku zonke njengokushayela, ukuhambahamba, ukuyothenga, noma ukukhuluma esidlangalaleni zingaba yizimo ezidala ukucindezeleka okukhulu futhi kubo bangaba ukufel 'ukholo kwangempela, kepha-ke, ukuphatha le nkinga ngochwepheshe kungaba yindlela enhle kakhulu yokubhekana nokukhathazeka nokwenza ngcono kancane kancane, futhi omunye wabahlanganyeli ngaleso sikhathi sokululama kufanele ukwenza komunye umdlalo. 

Yize kubonakala kungamanga futhi kuleso simo sokungafuni, Mhlawumbe ukuvivinya umzimba ongafuni ukukwenza, noma kunjalo, ukuzivocavoca umzimba isiza ukuvimbela nokwenza ngcono izinkinga zempilo ezahlukahlukene, kanye nezimpawu zesici sokukhathazeka.

intombazane yokufaneleka

Ungayikhetha kanjani imidlalo engcono kakhulu yokulwa nokukhathazeka

Kule nkinga, asinalo iqembu elilodwa kuphela lokuzivocavoca ukukusiza ukuqeda ukukhathazeka, empeleni, yonke imidlalo nezenzo zomzimba zivumelekile inqobo nje uma uzijabulela.

Kodwa-ke, lapho ukhathazeka kakhulu kungaba nzima ukukhetha umdlalo ongcono kakhulu kuwe. Ukukhathazeka kungasenza sidilizwe futhi kungadala ukungazethembi kithi noma ngecala lapho singahlangabezani nezinhloso esizibekile.

Kodwa-ke, ukwaneliseka esikuthola ngokwenza ukuvivinya umzimba njalo kusisiza ukuthi sikhuphule lokho kuzethemba futhi siholele isimo sethu somqondo nesomzimba sibe sempilweni enkulu futhi sikhululeke kakhudlwana. Kungenxa yalokho bonke abantu abakhathazeke kakhulu badinga okungenani amasonto ayi-10-12 okuqeqeshwa ngokomzimba ukuhlola imiphumela emihle.

Khumbula ukuthi ezemidlalo akufanele zibe yisibopho, kepha kufanele kube yindlela yokuphinda ukwazi ukuzazi, emzimbeni nasengqondweni ukuze uphinde uthole ukuzethemba.

Izinzuzo zemidlalo ukwelapha ukukhathazeka

Kufakazelwe ukuthi ezemidlalo zisilethela izinzuzo zomzimba nezingokwengqondo ngemuva kokwenza umsebenzi womzimba. Kuthuthukisa imizwa yethu futhi kunciphise amazinga wokukhathazeka noma ukucindezeleka, ngaphezu kwalokho, kusenza sikwazi ukuzola emini.

Umsebenzi womzimba isisiza futhi ithuthukise amandla ethu ezicini eziningana:

  • Njengoba sishilo, ezemidlalo zisiza ukukhululwa kwama-endorphin futhi lokhu kudala umuzwa wenhlalakahle nokukhululeka ezinhlungwini zengqondo.
  • Ukudlala imidlalo kusigcina ingqondo imatasa ngokunye, ngakho-ke kuleso sikhathi sesikhathi, imicabango engemihle incishisiwe kakhulu futhi isivumela ukuthi sikhohlwe ngokukhathazeka.
  • Kusivumela phatha kangcono imizwa engemihle njengokufutheka noma ukufutheka.
  • Thuthukisa i- ikhwalithi yokulala, ezemidlalo zisenza silale ngaphandle kokuqwasha futhi cishe sisebunzimeni ubusuku bonke.
  • Kusenza sikwazi ukuzethemba.
  • Qhubeka uthole ukuqina okungcono okuthinta nempilo yethu yengqondo.
  • Ezemidlalo zandisa ukuxhumana kwethu nomphakathi, kusukela ezemidlalo zeqembu zilungele ukuhlangana nokulanda amandla.

Ukuzivocavoca okuhle kakhulu ukuqeda ukukhathazeka

Singakuqinisekisa lokho ezemidlalo zeqembu yilezo ezidinga umzamo omkhulu womzimba, njenge-basketball, i-volleyball noma ukudlala i-paddle tennis, semidlalweni lapho kufanele uhlanganyele khona ngasikhathi sinye lapho unqamula emibonweni yakho ngoba ayidingi ukugxila okuningi.

Ezemidlalo zamaqembu zisiza ukuqeda amandla amabi akhiqizwa ukukhathazeka futhi zisivimbela ekutholeni isisindo nokuhlala kuwo ukuma kahle komzimba. 

Asikwazi ukukhohlwa ezinye izinhlobo zokuzivocavoca ezisivumela ukuthi sithole ukuphumula okuthile futhi sifune ukulingana okuphelele phakathi kwengqondo nomzimba. Njengoba zinjalo yoga kanye pilates umzimba, amasu amabili aphelele wokuthola amandla alahlekile uma uhlushwa ukukhathazeka. I- uphefumula Okudingekayo ukwenza lezi zivivinyo ukhiye wokulawula imizwa yethu futhi sithuthukise imizwa yethu.

Ekugcineni, enye ye- izivivinyo ezinconywa kakhulu ukuqeda ukukhathazeka kokukhathazeka ukubhukudaUngomunye wemidlalo ephelele kakhulu esingayidlala, kuhle ukukhulula ukungezwani, kuthuthukise ukujikeleza kwegazi lethu futhi kunakekele namandla ethu enhliziyo. Ukubhukuda ihora, kukuvumela ukuthi ushise ngaphezu kwamandla, ama-calories, ngakho-ke uma ucabanga ukuzivocavoca ukuqeda ukukhathazeka, zizwe ukhululekile ukuzama ukubhukuda okungenani kathathu ngesonto. 

Uma uhlushwa yi ukukhathazeka ngendlela engalawuleki kakhulu, unganqikazi ukuya kudokotela womndeni wakho ukuze ufunde icala lakho elithile futhi unqume izindlela zokwelashwa ezihamba phambili zempilo yakho. Ukudana, ukukhathazeka noma izimo ezicindezelayo akufanele zithathwe kalula, kufanele zinikezwe ukubaluleka okufanele, ngoba impilo yethu yengqondo ibaluleke njengempilo yethu yomzimba.


Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.