Ukucindezeleka Ukuxhaswa Nokuthuthukiswa Kwemizwelo Evela Ekugijimeni
Ngaphandle kwezinzuzo zezempilo zokugijima noma ukugijima, kunezinzuzo eziningi ezingokwengqondo zenqubo evamile yokugijima noma yokugijima. Ezinye zazo zihlanganisa ukwakha ukuzethemba, ukucindezeleka kokucindezeleka, kanye nesimo sengqondo sokuphakama komgijimi .
Ukugijimela kuyindlela yokuzivocavoca kwenhliziyo. Ithumela igazi elingcono kakhulu ebuchosheni, okungakusiza ucabange ngokucacile.
Ukugijima futhi kukhishwa imizwa yakho yemvelo-ukuphakamisa izinhlanganisela. Ufunda izinto eziningi ngawe njengoba uzizwa ugijima. Ungakwazi ukuthwala lezi zifundo kwezinye izingxenye zokuphila kwakho.
Ukugijima Kwenza Ukuqiniseka
Ukugijima kwakha ukuzethemba njengamanye ambalwa emidlalo angayenza. Ivumela umgijimi ukuba anqobe ukuvivinywa ngemuva kokuvivinywa, ekhulayo futhi eqiniseke ngokwabo ngokuhamba komunye. Ikuvumela ukuba ukhuphuke ngempela emagqumeni bese uvala izithiyo. Inikeza umuzwa wokunika amandla nokukhululeka okuvela nokwazi ukuthi imilenze yakho nomzimba zinamandla futhi zinamandla. Ungathola isithombe sokuzibona esingcono.
Qeqesha Ingqondo Yakho
Ukugijima kungasiza ukuqeqesha ingqondo njengoba iqeqesha umzimba. Ufunda ukugxila nokuzimisela ukunqoba izithiyo nokukhathala. Uthola umbono omusha ngezinkinga ezinkulu nezincane kanye namakhono akho wokuzikhuthazelela nokuzinqoba. Intando namandla okuthola umzimba wakho ngokusebenzisa isikhathi eside noma ukuphuma emnyango lapho ungathanda ukweqa ukuqeqeshwa yilokho okukunika amandla kwezinye izindawo zokuphila kwakho.
Ukucindezeleka Ukukhulula
Ukucindezeleka ngenye inzuzo ebalulekile yokugijima. Kungakhathaliseki ukuthi ngokukuvumela isikhathi sokucabangela ngezinkinga zokuphila noma isikhathi sokubalekela kubo okwesikhashana, ukuhlukumezeka kalula kuhamba ngendlela eyahamba ngamamayela.
Ukugijima kwemikhumbi kuyasiza ekuxazululeni izinkinga ezikubopha. Ungasula ingqondo yakho futhi uyivumele isebenzise ngemuva, noma uhlole ngokuzenzekelayo izinketho zakho.
Ukusuka emsindweni wokuphila kwakho okujwayelekile, ungagxila ekuhlaziyeni inkinga kusuka emibono ehlukene.
Ukugijimela okusheshayo kuyinhle ngokudwengula ulaka nokuthukuthela. Gxila yonke leyo mzwelo ibe yi-sprints embalwa futhi uzozizwa ungcono ngesikhathi esithile.
Thuthukisa i-Mood yakho
Ngaphandle nje kokukhululeka kokucindezeleka, ukugijima kuye kwafakazelwa ekuthuthukiseni isimo sengqondo. Ukugijimela, ikakhulukazi ngaphandle nangemigwaqweni, kudala ukukhululwa kwama-endorphin angabangela u-euphoria noma umqondo ovamile wenjabulo.
Ukugijima kuye kwasetshenziselwa iminyaka ukuphatha ukucindezeleka komtholampilo kanye nezidakamizwa. Ukunciphisa okuncane, ukucindezeleka okuncane, ukukhathala kancane, nokudideka okuncane nje izinguquko ezimbalwa iziguli eziye zazibona ngemuva kokuqala uhlelo olusebenzayo oluvamile. Ukugijima kunika okuthile ukuba bagxile kuzo, bavumele ukuba babone okuthile ngaphandle kokucindezeleka kwabo noma ukucindezeleka.
Izwi elivela
Ukugijima kuhle ngomqondo nomzimba. Lace izicathulo zakho bese ugijime njengengxenye yesimiso sakho sokunakekelwa kwempilo yengqondo.
> Imithombo:
> Cooney GM, Dwan K, Greig CA, et al. Ukuzivocavoca Ukucindezeleka. I-Cochrane Database yezibuyekezo ezihleliwe . Disemba 2013. ini: 10.1002 / 14651858.cd004366.pub6.
> Esch T, Stefano GB. Izindlela Zemivuzo Ezingapheliyo Nokubaluleka Kwabo Ekucindezelekeni Kokucindezeleka, Ukuzivocavoca kanye nobuntu. I-Archives yeSayensi Yezokwelapha: AMS . 2010; 6 (3): 447-455. doi: 10.5114 / aoms.2010.14269.
> Hallgren M, Vancampfort D, Schuch F, Lundin A, Stubbs B. Izizathu Ezengeziwe Zokuhamba: Ukuzivocavoca ekuPhilweni Kokuhlukunyezwa Kokusetshenziswa Kokuphuza Utshwala. Imingcele e-Psychiatry . 2017; 8: 160. doi: 10.3389 / fpsyt.2017.00160.