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Me Ya Sa Yin Jiki Yake Ƙarfafa Kawowar Zuciya

Rayuwa ta zamani tana gabatar da buƙatu na yau da kullun - matsin lamba na aiki, rashin tabbas na kuɗi, ƙalubalen dangantaka, da rikice-rikice ba zato ba tsammani. Yadda kuke amsawa ga waɗannan matsalolin damuwa yana ƙayyade ƙarfinku na tunani, ƙarfin tunani wanda ke ba ku damar daidaitawa, dawowa, da haɓaka ta hanyar wahala. Yayinda mutane da yawa ke mai da hankali kan fasahohin fahimi kamar magani ko tunani, ɗayan hanyoyin da suka fi ƙarfi da sauƙi don haɓaka ƙarfin hali suna cikin yanayin jiki. Zuciya da jiki ba tsarin daban bane; suna da alaƙa sosai. ƙarfafa jikinka kai tsaye yana ƙarfafa ƙarfin kwakwalwarka don sarrafa damuwa, daidaita motsin rai, da kula da hankali a ƙarƙashin matsi.

Wannan labarin ya bincika kimiyya da kuma aikin amfani da horo na jiki don gina ƙarfin tunani mai ɗorewa. Za ku koyi tsarin ilimin lissafi a wurin aiki, nau'ikan motsa jiki na musamman waɗanda ke ba da mafi yawan fa'idodi na tunani, da kuma matakai na aiki don haɗa wannan hanyar cikin al'amuranku. A ƙarshe, za ku fahimci dalilin da ya sa motsa jiki ba kawai game da dacewa ba neshi ne ginshiƙin tushen ƙarfin tunani.

Abubuwan da Ke Sa Mu Kasance da Ƙarfi a Zukatansu

Kafin ka shiga cikin hanyoyin horarwa, yana taimakawa wajen bayyana abin da ƙarfin tunani ya ƙunsa.

  • Tsarin motsin rai: Ikon sarrafa motsin rai mai ƙarfi ba tare da yin nauyi ba.
  • Sauƙin fahimta: Ikon sake tsara matsaloli da nemo hanyoyin magance su.
  • ]Kamar yadda kake da iko: ] Imani da ikon ka na rinjayar sakamako da shawo kan cikas.
  • Farin ciki: Farin ciki: Farin ciki mai kyau amma mai bege, koda a cikin mawuyacin yanayi.
  • Haɗin zamantakewa: Cibiyar tallafi wacce ke karewa daga damuwa.

Aikin motsa jiki yana ƙarfafa kowane ɗayan waɗannan abubuwan. Alal misali, kammala motsa jiki mai wuya yana koya maka cewa rashin jin daɗi na ɗan lokaci ne kuma kana da ƙarfi fiye da yadda kake tsammani.

Nazarin Kimiyya da Kwarewa

Hadin kai tsakanin motsa jiki da kuma ƙarfin tunani ba abin mamaki ba ne; yana da tushe a canje-canje masu auna a tsarin kwakwalwa da kuma sunadarai. Fahimtar waɗannan hanyoyin ya ƙarfafa dalilin da ya sa motsa jiki ya kamata ya zama tushen tushen kowane shiri na gina ƙarfin hali.

Neuroplasticity da kuma kwakwalwar kwakwalwa

Ayyukan jiki suna motsa sakin neurotrophic factor (BDNF) na kwakwalwa, furotin wanda ke tallafawa rayuwar ƙwayoyin cuta na yanzu kuma yana ƙarfafa haɓakar sababbin. Ana haɗuwa da matakan BDNF mafi girma tare da haɓaka koyo, ƙwaƙwalwar ajiya, da juriya ga damuwa. Wannan tsari, wanda aka sani da neuroplasticity, yana ba kwakwalwarka damar daidaitawa da ƙalubale yadda ya kamata. Wani binciken da aka buga a cikin Nature Reviews Neuroscience ya gano cewa motsa jiki na aerobic yana haɓaka ƙwayar BDNF sosai, musamman a cikin hippocampus, yanki mai mahimmanci don daidaitawar motsin rai da ƙwaƙwalwar ajiya.

Endorphins da Ƙarfin Halin da Ake Ji

"Runner's high" na gaske ne. A lokacin motsa jiki na dogon lokaci ko mai tsanani, kwakwalwarka tana sakin endorphinsneurochemicals waɗanda ke aiki azaman maganin ciwo na halitta da kuma haɓaka yanayi. Wannan tasirin yana rage fahimtar ciwo kuma yana haifar da jin daɗin rayuwa. Duk da haka, fa'idodin yanayi sun wuce motsa jiki da kansa.

Ƙa'idar Hormone na Ƙarfafawa

Matsayi mai tsanani yana sa matakan cortisol ya kasance mai girma, wanda zai iya lalata aikin fahimta, ya rushe barci, kuma ya raunana tsarin rigakafi. motsa jiki yana taimakawa wajen daidaita axis na hypothalamic-pituitary-adrenal (HPA), rage matakan cortisol na asali da haɓaka ikon jiki don amsawa ga matsanancin damuwa. Wani bincike na meta na 2018 a cikin Journal of Clinical Endocrinology & Metabolism (FLT: 1) ya tabbatar da cewa motsa jiki na yau da kullun yana rage cortisol na hutawa da rage amsa cortisol ga matsalolin tunani.

Ingantaccen Barci

Barci yana da mahimmanci ga tsarin motsin rai da aikin fahimi. Haɗin jiki yana inganta zurfin barci, mai dawowa ta hanyar haɓaka zafin jiki yayin motsa jiki (wanda ke haifar da raguwar zafin jiki bayan haka, yana ba da siginar jiki don barci) da kuma rage damuwa.

Ƙarfafawar Ƙarfafawa

Ana danganta ciwon kumburi na rashin ƙarfi da damuwa da lalacewar fahimta. motsa jiki yana rage alamun kumburi kamar furotin mai aiki da C da interleukin-6, yayin da yake haɓaka cytokines masu hana kumburi. Wannan tasirin anti-inflammatory yana tallafawa lafiyar kwakwalwa da kwanciyar hankali, yana ba da gudummawa ga yanayin tunani mai ƙarfi.

Halin da Zai Sa Ka Kasance da Karfi

Ba dukan motsa jiki ba ne ke kawo amfanin tunani daidai. Ko da yake kowane motsi ya fi kome, wasu hanyoyi suna da alaƙa da halaye da ke sa mutum ya kasance da ƙarfin hali.

Horar da Zuciya

Gudun, keke, yin iyo, yin rawa, da tafiya mai sauri suna haɓaka bugun zuciya da inganta ƙoshin zuciya. Aerobic motsa jiki shine nau'in da aka fi nazarin amfani ga lafiyar hankali. Yana haɓaka BDNF, inganta aikin zartarwa, da rage alamun damuwa da baƙin ciki.

Horar da Ƙarfi

Taimakon motsa jiki, motsa jiki, da kuma ƙarfin ƙarfin ƙarfin jiki suna gina ƙarfin tsoka da jimiri. Horar da ƙarfi yana da tasiri na musamman na tunani: ci gaba na ci gaba (misali, ƙara fam biyar zuwa ɗagawa) yana ba da tabbaci mai ma'ana na ci gaba, ƙarfafa ƙarfin kai da tunanin ci gaba. Nazarin ya nuna cewa horo na juriya yana rage alamun damuwa da baƙin ciki, yana inganta hoton jiki, kuma yana haɓaka amincewa. Wani meta-bincike na 2020 a cikin JAMA Psychiatry ya gano cewa motsa jiki na juriya ya rage alamun baƙin ciki sosai a cikin yawancin al'ummomi.

Ƙarfafawa na Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙ

HIIT ya ƙunshi gajeren lokaci na iyakar ƙoƙari sannan gajeren lokacin dawowa. Wannan nau'in horo yana kwaikwayon amsawar damuwa ta jiki: buƙatar mai tsanani sannan dawowa. Yin wannan sake zagayowar akai-akai yana koya wa kwakwalwa don magance damuwa mai tsanani da kuma dawo da sauri. HIIT kuma yana haifar da ƙaruwar endorphin da yawan iskar oxygen bayan motsa jiki (EPOC) fiye da kardio na daidaitaccen yanayi, yana haɓaka fa'idodin yanayi.

Yin Yin Yin Yin Yin Yoga da Pilates

Yoga da Pilates suna haɗuwa da motsi na jiki tare da iko da numfashi, hankali, da sanin jiki. Waɗannan ayyukan suna koyar da daidaitawar motsin rai kai tsaye ta hanyar ƙarfafa mayar da hankali ga halin yanzu da kuma sanin abubuwan da ba a yanke hukunci ba. Yoga, musamman, an nuna cewa yana rage cortisol, inganta canjin bugun zuciya (mai nuna alamar juriya), da haɓaka matakan GABA, mai watsa jijiyoyin jiki wanda ke kwantar da hankalin tsarin jijiya. Binciken 2018 a cikin FLT:0 'Guda a cikin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin Kwayoyin

Aikin Daidaitawa da Tafiya

Yin motsa jiki da kuma yin amfani da kumfa suna inganta motsi da kuma hana rauni, wanda yake da muhimmanci don ci gaba da yin horo.

Yadda Yin Jiki Zai Sa Ka Kasance da Ƙarfi

Ban da amfanin da ake samu a rayuwa, horarwa na kullum tana taimaka wa mutum ya san yadda zai bi da matsalolin da yake fuskanta.

Horarwa da Kuma Tsayayya

Idan ka yi motsa jiki kowace rana, ko da ba ka da ƙarfin hali, hakan zai sa ka kasance da horo. Wannan horo zai taimaka maka ka jimre da matsaloli a wurin aiki, ka riƙa yin abubuwa da suka dace, kuma ka ci gaba da yin hakan duk da matsalolin da ka fuskanta.

Rashin damuwa

Yin motsa jiki mai tsanani yana nuna damuwa a jiki a cikin yanayi mai sarrafawa. A tsawon lokaci, jikinka da kwakwalwarka sun koyi cewa damuwa tana da amfani kuma har ma da amfani. Wannan tsari da ake kira allurar rigakafi yana rage amsawar tsoro kuma yana inganta ikon kasancewa cikin kwanciyar hankali a ƙarƙashin matsin lamba. 'Yan wasa da ke horarwa a kai a kai a cikin yanayin ƙarfin jiki suna nuna ƙarancin halayen cortisol ga abubuwan da ke haifar da damuwa na tunani.

Kafa Makasudai da Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙ

Aikin motsa jiki yana aiki bisa ƙa'idar ci gaba da yawan aiki: ƙara nauyi a hankali, maimaitawa, nisan nesa, ko ƙarfin don ƙarfafa daidaitawa. Wannan yana nuna tsarin gina ƙarfin hali a rayuwa. Kuna saita maƙasudi, kuyi aiki don cimma shi, ku fuskanci ƙalubale, daidaitawa, kuma ku yi ƙarfi. Tsarin rashin daidaitawa a cikin motsa jiki yana da ƙarancin haɗari; koyaushe kuna iya sake gwadawa a zaman gaba. Wannan yanayin aminci yana taimaka muku haɓaka hanyar da za ku iya jurewa ga ƙalubale a wasu fannoni.

Ka Yi La'akari da Yadda Muke Ji Ta Hema da Motsawa

Sa'ad da kake yin tsalle-tsalle ko kuma ka yi tsalle-tsalle, kana iya yin firgita ko kuma ka daina. Amma idan ka kame numfashinka kuma ka ci gaba da kasancewa da hali mai kyau, za ka koyi kasancewa da kwanciyar hankali kuma ka mai da hankali a lokacin da kake fuskantar matsi.

Yin Amfani da Kai da Kuma Amincewa da Kai

Babu wani abu da ke gina amincewa kamar ingantaccen abu. Lokacin da ka ɗaga nauyi mai nauyi, ka gudu da sauri, ko kuma ka riƙe allon tsawon lokaci, ka fahimci cewa ƙoƙari yana haifar da sakamako. Wannan ƙarfin kai imani a cikin ikon ka na cimma burin yana ɗaya daga cikin manyan abubuwan tsinkaye na juriya. Mutanen da ke da ƙarfin kai suna da mafi kusantar jurewa ta hanyar kalubale kuma su dawo da sauri daga gazawar.

Jagora Mai Amfani: Yadda Za Ka Tsara Tsarin Aikin da Zai Taimaka Ka Kasance da Karfi

Don ka sami amfanin yin motsa jiki, ka yi shiri da kyau, ka ci gaba da yin hakan kuma ka ci gaba da yin hakan.

Mataki na 1: Ka Yi la'akari da abin da ka fara

Ka kasance mai gaskiya game da yanayin da kake ciki da kuma yanayin rayuwarka. Shin kana da raunin da kake ji? Kwanaki nawa a mako za ka iya yin aiki? Ka soma a inda kake, ba a inda kake so ka kasance ba. Tafiya na minti 20 ne wuri mai kyau na farawa idan wannan shi ne abin da za ka iya sarrafawa.

Mataki na 2: Ka Kafa Makasudai

Ƙayyade takamaiman, aunawa, mai yiwuwa, mai dacewa, da kuma lokaci-ƙuntatacce. Misalai:

  • "Zan yi tafiya na minti 30, kwana biyar a mako, a wata mai zuwa".
  • "Zan kammala horo uku na ƙarfin jiki a mako, kuma zan ƙara nauyin jiki da kashi 5 cikin 100 a kowane mako biyu".
  • "Zan halarci darussa biyu na yoga a kowane mako na tsawon makonni 12 don in kyautata yadda nake jimrewa da kuma yadda nake shawo kan damuwa".

Mataki na 3: Ka Yi Tsarin Ayyuka da Suka Dace a Mako

Manufar da za a yi amfani da nau'i-nau'i don rufe dukkan abubuwan da ke gina ƙarfin hali:

  • 2-3 kwanakin horar da zuciya da jijiyoyin jini (matakantacce ko mai ƙarfi)
  • 2-3 kwanakin horo na ƙarfin ƙarfin (cikakken jiki ko rarrabuwa)
  • [1] 1-2 kwanakin motsa jiki na tunani da jiki [2] [3] (yoga, Pilates, ko tai chi)
  • Ranakun dawowa masu aiki (tafiya mai sauƙi, shimfiɗa, ko motsi)

Ka daidaita bisa ga abubuwan da kake so da kuma bukatarka don ka warke.

Mataki na 4: Ka Ƙara Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙar

Don ci gaba da gina juriya, dole ne a ƙara ƙalubalen a hankali. Don ƙarfi, ƙara nauyi, maimaitawa, ko saiti. Don motsa jiki, ƙara nesa, tsawon lokaci, ko ƙarfin (misali, tazara). Don yoga, riƙe matsayi na tsawon lokaci ko gwada jerin abubuwa masu rikitarwa. Rashin jin daɗin ci gaba da yawan aiki shine ainihin abin da ke gina ƙarfin tunanidon haka rungumi shi lafiya.

Mataki na 5: Ka Yi Hankali Sa'ad da kake Koyarwa

Maimakon ka riƙa yin waƙar da ke sa ka damu ko kuma ka riƙa yin shirye-shirye da ke sa ka damu, ka riƙa yin atisaye a hankali kuma ka mai da hankali ga lokacin da kake ciki. Ka mai da hankali ga numfashinka da yadda kake ji da kuma motsinka.

Mataki na 6: Ka Bi Sawu

Yi amfani da littafin motsa jiki ko app don rikodin motsa jiki, bayanan yadda kuka ji, da duk wani haske game da yanayin tunaninku. Binciken waɗannan bayanan yana nuna ƙirar misali, zaku iya lura cewa kun ji daɗi a ranakun da kuke motsa jiki, ko kuma cewa takamaiman hanyar gudu tana rage damuwa.

Mataki na 7: Ka Saka Farko a Yin Gyara

Ba a gina ƙarfin hali ta hanyar yin aiki da ƙarfi ba. Hutu, barci, da abinci mai gina jiki sassan ne na tsarin daidaitawa. Shirya kwanaki na hutawa, ka yi ƙoƙari ka yi barci mai kyau na awanni 7 zuwa 9, kuma ka ciyar da jikinka da abinci mai kyau mai wadataccen furotin, kitse masu kyau, da kuma carbohydrates masu rikitarwa.

Tsananin Tsananin da Za Mu Guji

Mutane da yawa suna yin motsa jiki da ƙwazo amma ba sa samun ƙarfin yin hakan.

Yin Ƙarfi da Ƙarfi da sauri

Masu farawa suna son ganin sakamako, galibi suna motsa jiki sosai, wanda ke haifar da rauni ko ƙonewa.

Rashin daidaituwa

Rashin motsa jiki guda ɗaya yana haifar da rasa biyu, sannan mako guda. Magani: FLT:1] Shirya motsa jiki kamar alƙawura. Yi amfani da hanyar ɗora al'ada: motsa jiki na biyu tare da al'ada ta yanzu (misali, "Zan yi minti 10 na ƙarfin jiki bayan kofi na safe"). Fara ƙarami kuma gina a hankali.

Sa ran Sakamakon Nan take

Resilience na tunani yana tasowa a cikin watanni da shekaru, ba kwanaki ba. Magani: [FLT: 0] Ka mai da hankali kan burin tsari (misali, "Zan horar da sau hudu a wannan makon") maimakon burin sakamako ("Dole ne in rasa fam 10"). Yi bikin ƙananan nasarori a hanya.

Yin watsi da Ayyukan Zuciya da Jiki

Mutane da yawa suna fifita motsa jiki da ƙarfi amma suna yin yoga ko motsa jiki. Wannan yana rasa muhimmin ɓangaren juriya daidaitawar motsin rai.

Wasu Abubuwan da Za Su Ƙara Ƙarfafa Ƙarfafawa

Yin motsa jiki da kuma yin wasu abubuwa masu kyau zai taimaka maka ka kasance da ƙoshin lafiya.

Abincin da Zai Taimaka wa Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin

Abincin da ke da omega-3 fatty acids (wanda aka samo a cikin kifi, goro, layin laushi), antioxidants (berries, leafy greens, dark chocolate), da kuma bitamin B yana tallafawa samar da neurotransmitter kuma yana rage kumburi. Ƙuntata abinci da aka sarrafa da kuma ƙara sukari, wanda zai iya lalata yanayi da aikin fahimi. Hydration yana da mahimmanci: ko da ɗan ƙarancin dehydration yana shafar taro kuma yana ƙara damuwa.

Tsarkakewa a lokacin barci

Aikin motsa jiki yana inganta barci, amma zaka iya inganta shi ta hanyar kiyaye jadawalin aiki, rage lokacin allo kafin ka kwanta, da kuma samar da yanayi mai sanyi da duhu na barci. Ka fifita barci a matsayin wani bangare na rashin sassauci.

Haɗin Kai

Koyon motsa jiki na rukuni, gudanar da kungiyoyi, ko horo tare da aboki suna haɗuwa da fa'idodin motsa jiki da tallafi na zamantakewa. Haɗin gwiwa yana ƙarfafa alaƙa kuma yana ba da lissafi. Idan ka fi son horo na mutum, kula da alaƙa ta zamantakewa ta hanyar wasu tashoshiWannan yana daidaita 'yancin yanayin jiki da bukatun jama'a.

Hanyoyin Gudanar da Matsalolin Rashin Hankali

Ka kammala horar da kanka ta wajen yin amfani da wasu hanyoyin da za su iya rage yawan damuwa: yin tunani da kuma yin motsa jiki da ke taimaka maka ka shawo kan damuwa.

Ƙarshen

Resilience ba wani hali ne da ka samu ko kuma ka rasa ba. Ƙwarewa ce da za a iya bunkasa ta hanyar da ta dace, kuma motsa jiki na jiki yana ɗaya daga cikin kayan aiki mafi inganci da sauƙi. Ta hanyar shiga cikin tsarin motsa jiki na yau da kullum, ƙarfin zuciya, da kuma motsa jiki na jiki, za ka iya haifar da neuroplasticity, daidaita hormones na damuwa, inganta barci, da kuma gina amincewar da ke fitowa daga sarrafa jikinka. Halin da kake ci gaba, allurar rigakafi, da kuma daidaitawar motsin rai a dakin motsa jiki ko a hanya kai tsaye zuwa kalubale na rayuwa.

Ba ka bukatar ka yi tafiya da kyau ba. Kana bukatar ka kasance da daidaituwa, ka yarda ka yi nasara, ka kuma yi ƙoƙari ka ci gaba da girma. Ka soma daga inda kake, ka riƙa yin abubuwa a hankali, kuma ka amince da aikin. A cikin makonni da watanni, za ka ga cewa kana da jiki mai ƙarfi da kuma tunani mai natsuwa, kana da kyakkyawan ra'ayi, kuma kana da bangaskiya sosai ga yadda za ka iya jimre da duk wani abin da zai same ka.