Pane zvinopfuura kuderedza kudzvinyirira
Apo kushungurudzika kunokonzera, vazhinji vanomhanya vanokanda shangu dzavo, vanogunzira mumugwagwa, uye nokukurumidza vanoona kuti vakagadzirisa mafungiro avo uye vakasunungura zvimwe zvekunetseka kwavo. Asi mafungiro epfungwa ekumhanya haasi kungo kusvika kumunhu anomhanya ari kumhanya izvo vamhanyi vanowanzotaura nezvayo. Sezvo zvose-zvakasikwa, zvisingabatsiri, zvinobudirira, uye zvinodhura-gadzirisa remishonga, kushanda ndeimwe yenzira dzakanakisisa dzekugadzirisa kushushikana, kusuruvara, kufunganya, kuora mwoyo, uye kunyange kutengesa.
Heano dzimwe nzira dzakawanda dzinoshandiswa dzinogona kuvandudza hutano hwako hwepfungwa:
Kumhanya Kunoderedza Kushungurudzika
Kana iwe wakamboenda kunomhanya mushure mezuva rakaoma kubasa, ungadaro wakacherechedza kuti kurova mumugwagwa kana kushambadzira treadmill kunoderedza zvimwe zvekunetseka kwako. Zvechokwadi, chimwe chepfungwa dzakajairika dzekushanda ndedambudziko rekunetseka. Kumhanya kunogona kusimbisa kukwanisa kwemuviri wako kugadzirisa kushungurudzika uye zvakare kukanganisa kwakanaka kubva kune matambudziko ose ari kukukonzera kushungurudza kana kushungurudzika. Ndiro sarudzo yepanyama kune "ndege kana kurwisana" zvatinoita patinosangana nemamiriro ezvinhu anonetsa.
Rhythmic nekudzokorora kwerudzi rwekumhanya kunogonawo kuva rakanyarara zvikuru uye rinonyaradza. Iwe unogona kutarisa pakufema kwako uye kutinhira kwetsoka dzako, uye zvino unotanga kukanganwa pamusoro pezvose zvaikuvhiringidza iwe. Running inokubvumira kuti uende kunze uye uzvichengetedze mushure mezuva rakazara-dambudziko.
Mhanya Inopedza Zviratidzo Zvekuora Mwoyo
Zvidzidzo zvakaratidza kuti nguva dzose cardio yekuvhiya yakadai sekumhanya kunogona kuderedza zviratidzo zvekuora mwoyo.
Dzimwe mhando dzekuora mwoyo dzinokonzerwa mune chikamu nekushayikwa kwevanhu vane chirwere chemaurotransmitter chakadai sa serotonin uye dopamine. Kumhanya kunobatsira muviri kuumba zvakawanda zve "kunzwa zvakanaka" makemikari, ayo anobatsira kuvandudza mafungiro uye maonero. Kumhanya kunokonzera kusunungurwa kwe endorphins - muviri wega wega unopesana nezvinokonzera - izvo zvinogona kutungamirira kumanzwiro euphoria, kana mumhanyi ari kumusoro.
Varwere vane kushushikana vakazivisa kuderedza kukonzera, kuderedza kuneta, uye kuderedzwa kwakanyanya mushure mekutanga purogiramu yenguva dzose inofamba. Kumhanyira kunogona kupawo vanhu vane dambudziko kune chimwe chinhu chavanonyanya kufunga pamusoro pavo, vachivapa nekuvhiringidza kubva pamagariro avo asina kunaka uye anorwadza.
Mhanya Inoderedza Kuzvidya Mwoyo
Masayendisiti akawana kuti nguva dzose kubatanidzwa mune zvekurovedza muviri kwakaratidzwa kuti kuderedze huwandu hwehutano hwemhirizhonga, kuderedza mahomoni emhepo, nekusimudzira uye kugadzikana mafungiro. Kunyange maminitsi mashanu ekuita zvekuita aerobic inogona kukurudzira kusagadzikana kunetseka. Mushure mokunge muine chirongwa chekubata muviri, vanhu vane kuzvidya mwoyo vakaratidza kuderera kwemuitiro wemisungo yakatsvaira uye vangave vashoma uye vakaipa. Kumhanyira panze, nezvose zvinokurudzira nekuvhiringidzika kwekunaka kwepanyama, zvinogona kunyanya kuva mushonga wakanaka wekuzvidya mwoyo.
Mhanya Inobatsira Nechinangwa-Kugadzirisa
Zvidzidzo zvakaona kuti chinangwa-kugadzirisa kunogona kuva danho rinokosha pakugadzirisa kubva kurwere hwepfungwa. Kuisa zvinangwa kunogonawo kuvandudza chinangwa chako uye kukubatsira iwe kukudziridza tsika inogara iripo. Uye, sekunzwa kusati wakagadzirira kana kusakanganiswa kunogona kukonzera kushungurudzika, chirongwa chinoramba chichigadzirisa chinogona kubatsira kuwedzera chimiro muupenyu hwako hwezuva nezuva nekuderedza kushungurudzika kwako.
Paunenge uchienda kunomhanya, iwe une chinangwa chekurumidza. Kupedzisa kunokupa manzwiro ekubudirira uye kuvimbiswa kukuru. Iwe unogonawo kugadzirisa zvinangwa vhiki nevhiki, zvakadai sokumhanya kwemaminitsi makumi matatu katatu pavhiki kana kuwedzera mairaire evhiki nevhiki ne 1-2 mairasi vhiki imwe neimwe. Kupinda muchikwata chinomhanya, chakadai se 5K , chinangwa chakanaka chekushandira. Iwe unogona kuisa chikwangwani kumusasa wegore kuti ubatsire kuramba uchifunga uye uchikurudzirwa kuti urambe uchimhanya kuburikidza nemwedzi inotonhora uye yakajeka yechando. Wana mazano ekugadzirisa matambudziko anowirirana uye mazano ekugadzirisa zvinangwa zvekushanda zvakanaka .
Kumhanya Kunokurudzira Chivimbo Chako
Kumhanyira kunogona kuva chivimbo chikuru, kunyanya kana iwe uri mumhanyi ari kumhanya ari kuona huwandu hwakafambira mberi nemuitiro wako mutsva.
Sezvo iwe uchinge uremerwa uremu , wedzera misi, uye uvandudze simba rako, kuzviona kwako uye kuzviremekedza kuchavandudza.
Semutambo mumwe nomumwe, kumhanya kunoda kuti uzvivimbe iwe pachako kuti ufambire mberi uye usvike zvinangwa zvako. Nekumhanya kwega, iwe uchazoiswa nemumwe mukana wokushandisa chinangwa chako nekutsunga kubudirira. Zvose izvi zvinotungamirira kune pfungwa yakasimba yega, iyo inogona kukubatsira zviri nani kubata nematambudziko ehupenyu.
Kupedzisa nhangemutange kana kuzadzisa chimwe chinangwa chinokurudzira kuchakukurudzira kuti urambe uchimhanya nekugadzirisa zvinangwa zvitsva. Iwe uchawana pfungwa yekudzora, kuranga, kutsunga, uye kuzvivimba iwe sezvaunotora matambudziko matsva. Chivimbo chako nesimba rako richakubatsira kuti uite zvinangwa uye kubudirira kubudirira kune dzimwe nzvimbo dzehupenyu hwako.
Mhanya Inobatsira Kuvandudza Kurara
Vanhu vane kushushikana, kushungurudzika, kana kushungurudzika kazhinji vanotambura nehope, izvo zvinoita kuti zvirwere zvavo zvirambe zvakanyanya. Kumhanya nguva dzose kunovandudza unhu hwekurara sezvo kuchinja pakati pekurara kunowedzera. Sezvo kushungurudzika kwako kunonunurwa kuburikidza nekukwira, iwe uchava nenguva yakajeka yokurara hope. Iwe uchanzwa zvakare wakaneta usiku, saka hausi kuzokanda uye kutendeuka zvakanyanya. Uye, sechimwe rubatsiro, kubata kwakanaka kunogona kutungamirira pakuvandudza kushanda, sezvo muviri wako uine mukana wakanaka wekuzorora nekudzoka.
Mhanya Inokurudzira Kuwirirana Kwemagariro
Imwe nzira iyo inomhanya inogona kubatsira kuderedza kushungurudzika, kuzvidya mwoyo, uye kuora mwoyo ndekukurukurirana nevamwe vamhanyi-zvichida pakumhanya kwemakwikwi, mumitambo yekurovedza, kana kuburikidza nemakwikwi anobuda . Kuita shamwari itsva kana kusimbisa hukama neshamwari dzemazuva ano kana nhengo dzemhuri zvinogona kunge zvakakosha kutsigirwa kwevanhu kune avo vanobata nekuora mwoyo kana kufunganya. Vanogona kunyaradzwa nekuziva kuti vamwe vari kutarisana nezvinetso zvakafanana zvehupenyu hwezuva nezuva, uye vanoshandisa kumhanya sechirongwa.
Mhedziso yenharaunda iyo vanomhanya vanonzwa pavanenge vachitaurirana nevamwe vanomhanya vanogonawo kuvabatsira kugadzirisa kushungurudzika kwavanogona kuwana kune dzimwe mhando dzemagariro evanhu. Vachawanawo kukurudzira kukuru, sezvo ruzivo rwemagariro evanhu runomhanya runowanzoita zvikonzero zvikuru nei vanhu vakanamatira nekushanda.
Running Boosts Creativity
Kana uri kunetseka pane dambudziko kana kuti unoda kufunga, edza kuenda kumhanya. Hausi kungonzwa uchitonyatsojeka-kutungamirirwa kana iwe uchitanga kufamba, asi kumhanya kana mamwe maitiro ekushingaira muviri kunogonawo kukurudzira kugadzirwa kwemaawa maviri gare gare. Kana iwe uri kunyatsotsvaka mamwe maitiro ekugadzira, sarudza panze kumhanya pamusoro pekutsika.
Kumhanya Kunogona Kubatsira Kudzora Utachiona
Mhanya uye mamwe maitiro ekurovedza muviri kazhinji anowanzoita zvikamu zvekudhakwa kwemapurogiramu. Kuzvidzivirira uye kuzvidzora kwevatambi vanoziva zvakakosha kunobatsira zvikuru pakuwanazve doro uye zvinodhakwa nevarume, sezvo vari kutarisana nematambudziko akawanda mukudzoka kwavo. Kumhanyira kunogona kuva kukanganisa kwenguva pfupi kwekuchiva kwavo. Kuwanazve kuvhiringidzika kunogona kuzviwana nguva yakawanda yekusununguka, uye kumhanya kuchavabatsira vanzwe vachibereka uye vachipa hupenyu hwezuva nezuva humwe hugadziro. Kuva chikamu chemharaunda kunogonawo kubatsira kune vanodhakwa avo vari kutsvaga mutsva, hutano hwehutano hwevanhu.
> Sources:
> Blanchette, David M., et al. (2005), "Aerobic Exercise uye Cognitive Creativity: Immediate and Residual Effects", Creativity Research Journal , 17 (2 & 3), 257-264.
> Blumenthal, James, Ph.D., et. al. "Inodzidzira Kurapa Kunobatsira Kuora Mwoyo Here?" ACSMs Health Fit Journal. 2012 July / August; 16 (4): 14-21.
> Harvard Health Publications, Harvard Medical School, Harvard Men's Health Watch (2011, February). "Kuita zvekuzorora".
> Kuzvidya Mwoyo uye Kuora Mumizhonga Association of America. "Basa Romuviri Rinoderedza Kushungurudzika" (2016)
> Dhipatimendi reUnited Health yeHurumende neHuman Services. (2016). Chitsauko 2: Chiito chemuviri chinobatsira zvikuru zvehutano. Muchiito Chekuita Nhungamiro yevaAmerica.