Kuchita Zochita Zolimbitsa Thupi - Zochita

Maphunziro ovomerezeka amakupatsani njira yomwe imakulolani kuti mudzidziwitse nokha kudziko lapadera, ligwiritseni ntchito ndi kutulukamo. Pakutha izi, mukhoza kuthetsa kapena kusangalala, kuthetsa mavuto a moyo kapena thupi, kukhala ndi makhalidwe abwino mumphindi zochepa chabe. Chidziwikiritso cha njira yophunzitsira autogenic ndikuti munthu amadzipangira yekha popanda kuthandizira kunja.

Njira yophunzitsira autogenic

Kotero, monga tazindikira kale, kuphunzitsa autogenic ndi njira yomwe imakulolani kuti mudziwonetse nokha kupyolera mu dziko lina. Zimadziwika kuti zikhoza kudzuka palokha, ngati munthu ali chete, malo opanda phokoso, womasuka komanso wopepuka pazinthu zina. Mfundo zazikuluzikulu za maphunziro a autogenic ndi awa:

1. Sankhani malo opanda phokoso popanda kuwala.
2. Gwiritsani ntchito "mphunzitsi wa pakhomo": khala pamphepete mwa mpando, tambasula miyendo yanu yonse, yikani mwana wang'ombe momasuka pang'onopang'ono pansi, ponyani mutu wanu pachifuwa ndi kuwerama, mutenge bwino.
3. Tsatirani mwatsatanetsatane mpumulo wa gawo lirilonse la thupi lanu.
4. Kupuma mosavuta, khalani ndi kupuma.
5. Chitani pafupi mphindi 10-20.
6. Musadandaule kuti muli otetezeka bwanji, pitirizani kusasamala.

Chinthu chokha chomwe chingalepheretse - kusayenerera, komwe nthawi zina kumabweretsa kusamvetsetsana kuti zilembo za dziko lofunikako zilipo kale. Maphunziro ovomerezeka amaphatikizapo kuchuluka kwazing'ono - poyamba kwa masekondi angapo, ndiyeno mochulukirapo.

Kuchita Zochita Zolimbitsa Thupi - Zochita

Mutaphunzira zofunikira za maphunziro a autologous, mungayese zochitika zosiyanasiyana. Tiyeni tione ena mwa iwo.

Khalani "Olemera"

Monga lamulo, kusungunuka kwa minofu kumamveka ngati mtundu wolemetsa. Muzochita izi muyenera kuphunzira momwe mungamvere. Ndizosavuta kwambiri:

1. Pewani pepala ndikuika dzanja lanu pambaliyi, yang'anani pakumverera kwa kufinya pepala pansi pa kulemera kwa dzanja lanu.
2. Ikani dzanja lanu pa mlingo, yang'anani muvi.
3. Yesani kukweza manja anu ndi mphamvu ya minofu ya deltoid - izi zidzakhala zovuta chifukwa cha kuuma kwa manja. Zonsezi ndikonzekera kukuthandizani kutsimikiza kuti thupi lanu liri lolemera.
4. Tengani mpata kuti muphunzitse, muzisangalala, osaika maganizo pa mtendere.
5. Ganizirani za kulemera kwa dzanja lamanja. Posakhalitsa mudzamva kulemera kwake kwa thupi, simukufunikira kuchita ndi khama lamphamvu.
6. Pambuyo pa kuphunzitsa pang'ono, kumverera kwachisoni kudzayamba kusinthidwa mosavuta, ndipo thupi lidzatha kumverera.

Ngati mumamva kupweteka m'manja ndi mapazi - mumadziwa ntchitoyi. Iyi ndi maphunziro abwino kwambiri okhutira ndi kumasuka.

Yesetsani "Kutentha"

M'dziko lamodzimodzi, magazi m'thupi amapangidwanso, omwe amachititsa kumverera mwachikondi. Izi ndizochita zosavuta

1. Tsukani, yambitsani manja anu.
2. Pumulani muzithunzi za AT, osaganizira za mtendere, kanthawi pang'ono komanso pamapeto.
3. Onjezerani chikumbumtima ku kutentha kwa dzanja limodzi.

Mukamaphunzira, mudzakhala ndi chikondi komanso dzanja lachiwiri, komanso thupi lonse. Monga momwe mwaonera, zochitikazi ndizosatheka popanda Zakale - zovuta za maphunziro a autogenic nthawi zambiri zimaphatikizapo zinthu zothandizira.

"Mtima" Wodzipereka

Chofunika kwambiri cha maphunzirowa ndi ophweka: muyenera kumverera kutentha kwa thupi lonse m'thupi. Izi zimaimira ntchito ya mtima wamtima.

1. Khalani osasunthika pa AT, osakayika kuganizira zofooka, pang'onopang'ono pamagetsi ndi kutentha.
2. Onjezerani ndondomeko kumayendedwe, kuyamba kwa masekondi pang'ono, kuwonjezera nthawi.

Mwaphunzira masewerawa, ngati mutha kumverera kupweteka kwakukulu mthupi lonse.