Ukuzivocavoca ngokuzenzekelayo - Ukuzivocavoca

Uqeqesho oluzenzekelayo lunikeza indlela evumela ukuba uzenzele kwiimeko ezizodwa ezizimeleyo, zisebenzise kwaye uphume kuyo. Kule ndlela, unokuhlaziya okanye ujabule, ukhulule ukuxhatshazwa komphefumlo okanye umzimba, ukuphucula ngokulinganayo ngemizuzu embalwa nje. Ubungqina bendlela yokuqeqeshwa kwe-autogenic kukuba umntu usebenza kuye ngaphandle kokusebenzisa uncedo olungaphandle.

I-Technique yoqeqesho lwe-autogenic

Ngoko, njengoko sele sifumene, ukuqeqeshwa kwe-autogenic yindlela ekuvumela ukuba uziphephe ngokuzimelela ngombuso othile. Kuyaziwa ukuba inokuvela ngokwayo, ukuba umntu uhlala kwindawo ephumle, ekhulile, ekhululekile kwaye egxininise kwizinto ezithile. Imigaqo ephambili yokuqeqeshwa kwe-autogenic ilandelayo:

1. Khetha indawo ethule ngaphandle kokukhanya okukhanyayo.
2. Yamkela "i-pose yomqeqeshi": hlala emgceni wesihlalo, sasaza imilenze yakho ngokubanzi, wabeka ithole ekhululekileyo nge-perpendicular kumgangatho, phawula intloko yakho kwisifuba uze ugobe, uzive umlinganiselo walolu hlobo.
3. Ukulandela ngokukhawuleza ukuphumla kwelungu ngalinye lomzimba wakho.
4. Ukuphefumula kalula, gxila ekuphefumuleni.
5. Yenza malunga nemizuzu eyi-10-20.
6. Musa ukukhathazeka malunga nendlela okhululekile ngayo, gcina ukunyaniseka kwakho.

Into kuphela eyokuthintela - ukungalindelekanga, ngezinye izihlandlo ekukhokelela ekungaqondeni ukuba iindawo ezifunyenweyo zikhoyo. Uqeqesho oluzenzekelayo luquka izinga eliphezulu lokugxininisa-okokuqala kwimigqalwa embalwa, kwaye ngoko kwaye ngaphezulu.

Ukuzivocavoca ngokuzenzekelayo - Ukuzivocavoca

Emva kokuba ufunde isiseko se-autologous training, ungazama iindlela ezahlukeneyo. Makhe siqwalasele ezinye zazo.

Ukuzivocavoca "Ubunzima"

Njengomthetho, ukuphumla kwemisipha kuvelelwa njengobunzima phakathi kwabo. Kulo mvavanyo kufuneka ufunde indlela yokuvakalelwa ngayo. Kulula kakhulu:

1. Gweba iphepha kwaye ubeke isandla sakho phezu kwalo, gxila kwivalelo yokucima iphepha phantsi kobunzima besandla sakho.
2. Beka isandla sakho kwinqanaba, jonga utolo.
3. Zama ukuphakamisa iingalo zakho ngamandla emilenze ye-deltoid - oku kuya kuba nzima ngenxa yobunzima bezandla. Yonke le yilungiselelo ukunceda uqinisekise ukuba umzimba wakho unzima.
4. Thatha i-pos for training, phumula, ugxininise uxolo.
5. Gxininisa ukukhathazeka kwesandla sokunene. Kungekudala uza kuziva uwonke umzimba ubunzima, awudingi ukukwenza ngokuzama ngamandla.
6. Emva kokuqeqesha ezimbalwa, ukuziva ukuxhalaba kuya kuqala ukutshintshwa ngokulula, kwaye umzimba uya kupheliswa.

Ukuba uziva ukhululekile ezandleni zakho nasezinyaweni - uyenzile lo msebenzi. Olu luqeqesho oluhle kakhulu lwe-autogenic lokuphumula nokuphumula.

Ukuzivocavoca "Ukushisa"

Kwiimeko ezizenzekelayo, igazi eliseburhulumenteni liphinde linikezelwe kwakhona, elibangela ukuvakalelwa komfudumalo. Lo msebenzi olula

1. Gubha, zitshise izandla zakho.
2. Phumla kwisithuba se-AT, ugxininise ekuxhaseni uxolo, emva kancinci nangobunzima.
3. Yongeza ingcinezelo ekufudumele kwesandla esinye.

Ekuhambeni koqeqesho, ngokuqhubekayo uya kuziva ufudumala nesandla sesibini, kunye nomzimba wonke. Njengoko uqaphele, lo msebenzi awunakwenzeka ngaphandle Kwangaphambili - ubunzima bokuqeqeshwa kwe-autogenic kaninzi lubandakanya izinto ezihambelanayo.

Yenza "Intliziyo"

Ingundoqo yolu qeqesho lwe-autogenic lucacile: kufuneka ufune ukuvalelwa komzimba kuwo wonke umzimba. Oku kufakazela umsebenzi we-cardiovascular system.

1. Phumla kwisithuba se-AT, ugxininise ngokukhawuleza ekuphumuleni, emva kancinci kwimiba emibini kunye nokufudumala.
2. Yongeza ingcinezelo kwi-pulsation, ukuqala imizuzwana embalwa, ukwandisa ixesha.

Uyazi kakuhle lo msebenzi, ukuba unako ukuva utywala obuqilileyo kuwo wonke umzimba.