Zamkati
- 1. Kuchulukitsa chidwi chakuzindikira kwanu
- 2. Endorphins amakupangitsani kumva bwino
- 3. Nthawi yabwino
- 4. Amakupatsani zokambirana
- 5. Amachepetsa mavuto
- 6. Kuchepetsa nkhawa komanso nkhawa
- 7. Kukwaniritsa zolinga limodzi
Tonsefe tikudziwa momwe kuchita masewera olimbitsa thupi kuli kofunika pafupifupi mbali iliyonse ya moyo wathu. Zimalimbikitsa thanzi laubongo, zimawonjezera chitetezo chamthupi, zimathandizira kugaya chakudya, komanso zimawonjezera kugona. Koma kodi mudayamba mwadzifunsapo momwe kuchita masewera olimbitsa thupi limodzi kungasinthire ubale wanu?
Kuchita masewera olimbitsa thupi ndi mnzanu kumatha kusintha kwambiri ubale wanu m'njira zosiyanasiyana. Nazi momwe mungapindulire pogwira ntchito ndi mnzanu:
1. Kuchulukitsa chidwi chakuzindikira kwanu
Mukamachita zinthu zomwe mumakonda ndi mnzanu, mumasangalala ndi ubale wanu ndi munthuyo. Izi zimachitika kudzera mu mphamvu zoyanjana.
Zili chimodzimodzi ndi momwe wina amakhala ndi khofi wotentha polankhula nanu mudzawapangitsa kumva kuti ndinu munthu wofunda.
Momwemonso, kugwedeza mutu wanu pomwe wina akuyankhula nanu kudzawapangitsa kumva kuti muli patsamba lomwelo.
2. Endorphins amakupangitsani kumva bwino
Kuchita masewera olimbitsa thupi kumayambitsa kutulutsa ma endorphins. Endorphins amamasulidwa panthawi yochita masewera olimbitsa thupi pazifukwa zazikulu ziwiri.
Choyamba, amakhala ngati othetsa ululu achilengedwe kuti achepetse kuzindikira kwakumva kuwawa. Kutulutsidwa kwa endorphins kunali kofunikira kuti tikhale ndi moyo m'masiku athu oyambirira chifukwa kupweteka kocheperako kungatithandizire kuthawa chilombo kapena kugwira nyama yomwe timathamangitsayo.
Kachiwiri, ma endorphin amakulitsa chisangalalo polimbikitsa chisangalalo cha hormone dopamine. Dopamine, yotchedwa hormone ya mphotho, imatipangitsa kukhala osangalala ndi ntchito inayake. Zimalimbikitsanso kuphunzira.
Tikadakhala kuti tikufuna kuchita khama, ubongo uyenera kuphunzira za zomwe zidachitika kuti tidzathe kusankha mwanzeru mtsogolo.
Kuwonjezeka kwa kuphunzira panthawi yochita masewera olimbitsa thupi kumatikumbutsa madera omwe tiyenera kusamala nyama zolusa kapena komwe tidapeza chakudya chathu chomaliza.
Nkhani yayifupi, ma endorphin amakupangitsani kumva bwino. Mukamva bwino mukuchita zinazake ndi ena athu ofunika, mumayanjana nawo.
Kuchita masewera olimbitsa thupi nthawi zonse ndi wokondedwa wanu kudzakuthandizani kuti muzisangalala kucheza nawo nthawi zonse. Mudzawona kuti kungokhala pafupi nawo kungakupangitseni kumva bwino.
3. Nthawi yabwino
Chimodzi mwazifukwa zazikulu zomwe maubwenzi amalephera, pambuyo pa kulumikizana molakwika, ndikusowa nthawi yabwino yogwiritsira ntchito limodzi.
Zolinga zathu zikuluzikulu zikasintha kuchoka pachibwenzi kupita pakulera ana kapena kugwira ntchito zosamalira banja, zimakhala zosavuta kuiwala chikondi chathu choyamba.
Pulogalamu ya Ubwino wochita zinthu monga banja pa gawo lanu lochita masewera olimbitsa thupi tsiku ndi tsiku onetsetsani kuti mumakhala ndi nthawi yocheza ndi munthuyo.
4. Amakupatsani zokambirana
Kumvetsetsa ndi kuyanjana ndizofunikira kwambiri pazokambirana zofunikira, zopindulitsa. Poyamba, zigawo ziwirizi ndizosavuta kukumana muubwenzi watsopano.
Onse awiri ali ndi chidwi chodziwa anzawo omwe akufuna. Gawo lalikulu la zokambiranazi limangokhala pazolinga za wina ndi mnzake - zomwe anthu onse amachita nazo chidwi.
Moyo ukukulira, John atha kumayankhula kwambiri za ntchito yake yatsopano kuntchito, pomwe Jane akufuna kukambirana za zomwe zachitika posachedwa pantchito yake popeza ophunzila atsopano alowa mgululi.
Popanda zochitika zokwanira kapena kufunikira, onse awiri a John ndi Jane atha kutaya chidwi ndi zomwe akugwirana. Ngakhale atapanda kutero, pali zochepa zokha zomwe mungalankhule za ntchito yanu isanabwererenso.
John ndi Jane amafunikira china choti akambirane chomwe chimakhudza onse awiri - china chomwe onse akuchita mogwirizana.
Kuyamba kuchita masewera olimbitsa thupi limodzi kubweretsanso John ndi Jane limodzi chifukwa John aphunzira kuyamikira kuti Jane sataya pomwe Jane adzawona kuti John ndi wamphamvu kuposa momwe amaonekera.
5. Amachepetsa mavuto
Ndikukhulupirira kuti ubale womwe ulibe kukangana kulikonse siubale weniweni. Ndikutanthauza chiyani? Mukamayandikira kwambiri kwa wina, ndiye kuti mumapeza malo omwe muyenera kunyengerera.
Sikuti anthu onse ndi ofanana, ndipo kusiyana kwa mfundo zina kumatha kukhumudwitsa. Izi zingaphatikizepo njira yomwe mungatenge polera ana, momwe mungagwiritsire ntchito ndalama zowonjezera, kapena momwe nyumbayo ikuwonekera.
Kupweteka, kulimbikitsa, komanso kusonkhezera kwa ma endorphin kumathandiza maanja kupeza mayankho mwachangu.
Mavuto adzawoneka ocheperako, kukhumudwa kudzasungunuka ndipo zidzakhala zosavuta kuti mbali zonse ziwiri zimvetsetse zomwe mnzake akuchita pankhaniyo.
Kulimbikitsidwa kwa mphamvu ndikuchepetsa mavuto kuchokera kuntchito ndikofunikira chifukwa chomwe maanja ayenera kutuluka thukuta limodzi.
6. Kuchepetsa nkhawa komanso nkhawa
Chifukwa china chofunikira kwambiri choti masewera olimbitsa thupi achepetse kusamvana kulikonse komwe kungakhalepo pakati pa anthu awiriwa ndi chifukwa champhamvu yake pa cortisol. Cortisol, yemwe amadziwika kuti mahomoni opsinjika, amatulutsidwa ubongo ukawona zovuta kapena zoopsa.
Imodzi mwa ntchito zake zoyambirira ndikutsogolera thupi kuti liwonjezere kutulutsa thupi kuthawa chiwopsezo kapena kuthana ndi zomwe zachitika. Cortisol ikamasulidwa, koma masewera olimbitsa thupi samatsatira, thupi limaganiza kuti chiwopsezocho chili pafupi ndipo chimapangitsa kuti thupi likhale loyeserera.
Izi ndizomwe zimayambitsa mfundo kumbuyo kwa minofu kapena mutu kuchokera kupsinjika kwakukulu. Kuchita masewera olimbitsa thupi kumathandizira kuwongolera milingo ya cortisol chifukwa imawuza thupi molunjika kuti vutoli lathetsedwa, ndipo thupi limatha kubwerera kumtunda, kupumula.
Ichi ndichifukwa chake kuchita masewera olimbitsa thupi kumachepetsa nkhawa.
Kuchita masewera olimbitsa thupi limodzi kumachepetsa mavuto omwe anthu awiri amakhala nawo. Kuphatikiza apo, kuthetsa nkhawa ndi mnzanu kumapewa kukupatsani lingaliro loti muyenera kupumula kuti mubwerere kumalo opumulirako.
Kuchita masewera olimbitsa thupi ndi mnzanu, kumapangitsa kuti muzisangalala komanso musangalale ndi zomwe mumachita, ndikuchepetsa kukhumudwa kapena zovuta kwa munthu ameneyo.
7. Kukwaniritsa zolinga limodzi
Palibe chomwe chimabweretsa anthu pafupi kuposa kukhala ndi cholinga chimodzi chogwirira ntchito limodzi. Ichi ndichifukwa chake magulu amasewera nthawi zambiri amakhala ogwirizana kuposa momwe amachitira ndi abale awo.
Pamene inu ndi mnzanu mukukonzekera cholinga chimodzi, mudzafunika kuwathandiza kuti apite patsogolo chifukwa zidzakhudza momwe mukuchitira bwino.
Sikuti izi zimangokupatsani chidwi chokhala ndi thanzi la mnzanuyo ndikupangitsani kuwamvera chisoni tsiku ndi tsiku. Koma izi ndizonso momwe masewera olimbitsa thupi angathetsere ubale wanu.
Mapeto
Kuchita masewera olimbitsa thupi kungathandize kuti ubale wanu ukhale bwino komanso kukupatsirani chisangalalo. Muyamba kuwawona ngati okonda kwambiri komanso omwe amakuthandizani kwa moyo wanu wonse, m'malo mwa wina amene mumavutika kuti mumvana naye. Zovuta zomwe mumakumana nazo ngati banja, ndizogwirizana kwambiri ngati chinthu chimodzi.
Kumbukirani kupeza ntchito yomwe nonse mumakonda komanso kuthandizira zolinga zanu zonse. Mungafunike kuyesa zinthu zosiyanasiyana musanakhale woyenera.
Mabanja ena amachita bwino ndikamathamanga m'mawa kwambiri, pomwe ena amakonda kukangana ndi banja lina kubwalo la squash kapena kuvina ku studio yakomweko. Mutha kusintha moyo wanu wathanzi komanso chikhalidwe chanu nthawi yomweyo!