Muhupenyu hwemazuva ano hunokurumidza, stress, kunetseka, uye nyaya dzehutano hwepfungwa dziri kuwedzera mukutariswa. Nepo vanhu vazhinji vanosarudza kupihwa mazano kana mishonga yekudzikisa matambudziko epfungwa, kurovedza muviri ndiko, saizvozvo, nzira iri nyore uye yakaderera yekuvandudza hutano hwepfungwa. Kumhanya here, yoga, kana kurovedza uremu, kuita muviri kwakakodzera kunogona kuderedza zvakanyanya kushushikana, kuwedzera mufaro, uye kurwisa kufunganya. Pazasi, tichaongorora zvakadzama mhedzisiro yekurovedza muviri pahutano hwako hwepfungwa uye kuti ungatanga sei maekisesaizi kuti uvandudze chimiro chako chepfungwa..
1. Maekisesaizi anobatsira sei kuderedza kushushikana?
Kushungurudzika ndeimwe yezvinetso zvinowanzoitika zvevanhu vemazuva ano, uye kurovedza muviri kune hwaro hwesainzi hwekudzikisa kushushikana. Pose paunoekisesaiza, muviri wako unoburitsa endorphins, izvo zviri “Happy Hormone” izvo zvinounza kunzwa kwekuzorora uye kudzikama. Pamusoro pe, kurovedza muviri kunogonawo kuderedza huwandu hwemahomoni ekushushikana akadai secortisol, iyo inogona kubatsira vanhu kubvisa manzwiro asina kunaka anokonzerwa nebasa, chikoro, kana hukama.
Chii chimwe, kurovedza muviri kunogona kukanganisa pfungwa. Patinotarisa pane yakareba kana kirasi yakasimba yekusimbisa muviri, uropi hunomira kwenguva pfupi kubhadhara zvakanyanya kune zvinoshungurudza. Zvakafanana a “psychological reboot” izvo zvinoita kuti tibvise kushushikana uye kudzoreredza kudzikama.
2. Maekisesaizi anovandudza sei mufaro?
Hakusi chete kuti kurovedza muviri kunobvisa kushushikana, asi zvinogona zvakare kuvandudza zvakanyanya mufaro. Kuchinja kwemuviri kunobatanidza nekurovedza muviri kwenguva refu, zvakadai sekuwedzera simba remhasuru, chimiro chemuviri chakavandudzwa, uye kusimba muviri, zvose zvinogona kubatsira kuwedzera kuzvivimba, izvo zvinobva zvawedzerawo mufaro.
Pamusoro pe, zvidzidzo zvakaratidza kuti kurovedza muviri nguva dzose kunobatanidzwa nemazinga epamusoro e dopamine uye serotonin secretion, zvinhu zviviri zvinokosha mukugadzirisa mafungiro. Dopamine inoita kuti tinzwe zvakanaka, and serotonin helps us balance our emotions and reduce negative feelings. Saka ingave pfungwa yekubudirira mushure mekumhanya kwemangwanani kana runyararo rwepfungwa mukufungisisa yoga, kurovedza muviri kunogona kuwedzera kugarikano yedu.
Mitambo yetimu inogona kutipawo mikana yakawanda yekushamwaridzana. Kujoinha makirasi ejimu, makirabhu emitambo, kana nharaunda inomhanya inogona kuwedzera hukama hwedu hwepfungwa nekutibvumira kusangana nevanhu vatsva uye kuwedzera nharaunda yedu..
3. Maekisesaizi angabatsira sei kukunda kufunganya?
Kuzvidya mwoyo kunokanganisa pfungwa, kazhinji inoperekedzwa nekunyanya kunetseka uye kutya. Kusimbisa muviri kunoonekwa se “mushonga wechisikigo” nokuda kwekuzvidya mwoyo. Izvi zvinodaro nekuti kurovedza muviri kunowedzera chiitiko muuropi neural network, iyo inodzora manzwiro uye inoita kuti uropi hunyatsoshanda pakubata nekushushikana.
Imwe ongororo yakaratidza izvozvo 150 maminitsi pavhiki ekurovedza muviri zvine mwero, sekumhanya-mhanya kana kuchovha bhasikoro, zvakanyanya kuderedza mazinga ekuzvidya mwoyo. Izvi zvinodaro nekuti iyo yakawedzera kurova kwemoyo uye kufema mwero panguva yekurovedza muviri kunogona kutevedzera mhinduro dzepanyama dzekurwisa kunetseka, kubvumira muviri zvishoma nezvishoma kujaira uye kuderedza kunzwisiswa kwayo kune idzi mhinduro. Chiitiko ichi chinozivikanwa se “exposure therapy,” uye inogona kubatsira vanhu kubata zvirinani kushushikana kwavo.
Pamusoro pe, kurovedza muviri kunovandudza kunaka kwekurara, uye kurara kwakanaka, mukudzosa, inogona kubvisa zviratidzo zvekuzvidya mwoyo. Kune vanhu vane dambudziko rekurara nekuda kwekunetseka, kurovedza muviri kwezuva nezuva kunogona kuputsa kutenderera kwakashata.
4. Maekisesaizi angavandudza sei hutano hwepfungwa?
Pasinei nezvinobatsira zviri pachena zvekurovedza muviri, zvinogona kuva zvakaoma kune vanotanga kutora danho rokutanga. Heano mamwe mazano ekuti utange:
Tsvaga chiitwa chaunofarira: Edza marudzi akasiyana ekurovedza muviri, sekumhanya, yoga, kushambira, kana kudzidziswa simba, kuwana imwe inoita kuti unzwe kunakidzwa uye uchida kuramba nayo.
Ita chirongwa chekuita: Tanga nezvinangwa zvidiki, zvakaita se 30 maminetsi ekurovedza muviri katatu pasvondo. Sezvo muviri unoCHINJARA, inogona kuwedzera zvishoma nezvishoma musimba uye nguva.
Batanidza mumaitiro ako ezuva nezuva: Iwe haufanirwe kuenda kumitambo yemitambo; kufamba, kuchovha bhasikoro kuenda kubasa, kana kutora makirasi ekutamba zvese zvakanaka sarudzo.
Rovedza muviri neshamwari: Kuita maekisesaizi nemudiwa kunonyanya kunakidza uye kunowedzera kukurudzira kuti urambe uinazvo.
Nangidzira pamanzwiro, kwete mhedzisiro: Dzivisa kuisa pfungwa zvakanyanya pamigumisiro yekunze yekurovedza muviri, zvakadai sekuonda kana kuwedzera tsandanyama, asi pachinzvimbo pakunakidzwa kwenyama uye kwepfungwa kunouya nemaitiro.
5. Mhedziso
Kusimbisa muviri chishandiso chekuvandudza hutano hwemuviri uye mushonga wakanaka wekuvandudza hutano hwepfungwa. Tinogona kunyatsoderedza kushushikana, kuwedzera mufaro, uye zviri nani kurwisa kufunganya kuburikidza nekurovedza muviri. Izvi “kurapa kwepanyama” haina mhedzisiro asi inogona kuva nemhedzisiro yakanaka. Ungave uri mumhanyi kana kuti uchangotanga kukwana, unogona kubatsirwa nokurovedza muviri.
Tanga nhasi nekutora danho rekutanga kurovedza muviri kugadzira hutano, hupenyu hunofadza iwe pachako. Kunyangwe kufamba kwemaminetsi makumi maviri kunogona kuve kiyi yekuchinja mafungiro ako nepfungwa. Wadii kumboedza?
