Kahoo, bonyane e le hore u thibele khatello ea kelello, u lokela ho khona ho phutholoha. Ka mor'a lenaneo la boikhathollo u tla ba le matla le matla, setopo se phomotsoeng le se tsosolositsoeng se tla ba se sithabetseng ho imeloa kelellong, mokhathala, maikutlo a tla tsoha. Re tla u bolella mokhoa oa ho phutholoha hantle, le seo u se hlokang ho phomola.
Ke hobane'ng ha u khatholohile?
'Mele ke phello e ntle ea boikhathollo. A re ke re bue ka sena ka lintlha tse qaqileng. Bophelong ba rona ho na le ho lekaneng - liphihlelo, matšoenyeho le likhohlano, le boikhathollo bo tla thusa ho felisa maikutlo a fosahetseng. Liphihlelo tsa maobane hoseng ha li bohlokoa haholo, ha li fetisoe ka bohloko, hobane ho robala ke e 'ngoe ea likhetho tsa boikhathollo. Empa ho etsahala hore re hloka nako e fokolang, mohlala, pele ho puisano e boima le ea bohlokoa e le ho fokotsa tsitsipano le ho beha methapo ea rona hantle. Tabeng ena, o lokela ho tsepamisa mohopolo ho phefumoloha, ho phomola, feela u lule u phutholohile, ebe thabo e ke ke ea koahela kelello ea hau.
Relaxation e thusa ho hlaolela intuition, kaha boko, bo se nang maikutlo, bo ka mamela lipontšo tsa lentsoe la ka hare. Mabapi le boikhathollo hoa tsebahala hore boemong ba boikhathollo bo tebileng boholo ba lintho tse sibollotsoeng li entsoe. Ka hona, haeba u batla karabo ea potso e u tšoenyang, ha u tsebe seo u lokelang ho se etsa ka mor'a moo, leka mokhoa oa ho phomola 'me karabo e tla tla ka boeona.
Relaxation e re thusa ho phomola, 'me ha se phoso, e hlile e teng. Motho ea tsebang ho phutholoha le ho ba le 'mele oa hae o tla etsa hore motho ea nang le sebete le ea phutholohileng a shebahala,' me a ke ke a shebahala a tsielehile, a thibeloa a bile a khabisitsoe.
Ha o khathetse, leka ho fana ka bonyane metsotso e seng mekae bakeng sa phomolo, ho ka khoneha ho e etsa tlasa maemo leha e le afe mme ha ho nke nako e ngata. Metsotso e 10 kapa metsotso e 15 ea boikhathollo e tla u fa phomolo e babatsehang, eo ho sa keng ha lula ho robala ka lihora tse 8. Ebe joale metsotso e seng mekae le matla a ho sebetsa hape ka tekanyo e nepahetseng. O ka ba phomolong nakong ea letsatsi lohle la ho sebetsa, kahoo u tla tlosa mokhathala le tsitsipano e hlahang 'me qetellong ea letsatsi u ke ke ua shebahala joaloka lemon e patisitsoeng.
Ho phaella moo, o hloka ho phutholoha, e le hore khatello ea kelello le khatello ea kelello li se ke tsa tšollela mafu a meriana ea pelo le methapo le mafu a tšoaetso ea meno. Itloaetse ho ithaopela nako le nako, empa ho tla ba molemo letsatsi le leng le le leng, metsotso e 'maloa ea boikhathollo.
Litsela tsa boikhathollo
Tsela e molemo ka ho fetisisa ea ho phutholoha, e ke ke ea senya. Empa hase bohle, ka bomalimabe sena ke ka matla. Re fana ka litsela tse ngata tsa boikhathollo, tse fumanehang ho motho leha e le ofe.
Mokhoa o amanang le ho hema
Ha re ne re ikutloa re nyahame - khatello ea kelello, bohale, bohale, ho tšoenyeha, joale ho phefumoloha ha rōna ke holimo feela, matšoafo a tletse moea ka mokhoa o itseng, eseng ka ho feletseng. Ka lebaka la hore ha re na oksijene, re ikutloa re tšoeroe ke hlooho, mokhathala le 'mele ea rona e qala ho tsofala pele ho nako.
Boemong bo joalo, lutse setulong sebakeng se phutholohileng, phomola le ho hema ka botlalo, empa shebella phefumoloho. Ha u hema haholo, ipolella: "Ke ikutloa ke thabile," "Ke kholisehile ho 'na," joalo-joalo. Ho tla ba ho lekaneng mme metsotso e mehlano ho etsa hore menahano ea hau e tle e hlophise.
Mokhoa o thehiloeng ho thuisa
Ka mokhoa ona, motho o phutholohile ka ho feletseng 'me o qoelisoa ho batla likarabo, lipotso, ho batla likhopolo tse ncha, le litsela tsa ho tsoa boemong boo. Ho etsa sena, lutse fatše "ka Turkish" kapa u lule setulong ka morao, kahoo e ne e le bonolo. Khutsa matsoho a hao 'me u li kenye mangole, koala mahlo' me u heme haholo, lebisa tlhokomelo ho phefumoloha ha hao.
E le hore u lahlele menahano eohle, leka ho tsepamisa mohopolo ho lentsoe: khotso, katleho, thabo, kapa qala ho bala, setšoantšo ka seng se emelang kelellong ea hau. Haeba ka tsela ena u ke ke ua felisa mehopolo, joale nahana ka leholimo, e khanyang, e hloekileng le e putsoa. Joale nahana kamoo maru a phallang kateng leholimong. Etsa bonnete ba hore setšoantšo se hlakileng se hlaha, 'me mohopolo leha e le ofe o hlahang feela o "jala" lerung lena, mme o o tlohele hore o "theohe" le leru lena.
E le hore u fumane liphello tsa mokhoa ona oa ho thuisa, finyella ho ba sieo ha mehopolo leha e le efe. Qala ho tloha metsotso e 5 ho isa ho e 10 ka letsatsi, ebe o tlisa ho fihlela halofo ea hora ka letsatsi.
Mokhoa o itšetlehileng ka mahloriso
Mokhoa ona o tšoana le mokhoa o fetileng. Lula fatše ka bolokolohi 'me u leke ho tsepamisa maikutlo lintlheng tse ntle, tse kang lebitso la moratuoa, thabo, thabo kapa lentsoe le leng leo u nang le maikutlo a monate. Ak'u nahane, lentsoe lena le na le mebala e khanyang, ka 'mala, nahana ka lengolo le le leng la lentsoe lena, ipolele. Etsa boikoetliso bona hafeela e u thabisa. Koetliso ena e thusa ho eketsa mahloriso le ho fokotsa tsitsipano. Leka ho etsa litlhahlobo tse ling, hobane u ka phutholoha ha u ntse u shebile lifoto, litšoantšo, video bakeng sa ho thuisa, ho mamela 'mino o ikhethang oa phomolo, ho tsepamisa maikutlo ho seo ba se etsang.
Mekhoa e amanang le ho sisinyeha
Hape, boikhathollo bo ka khothalletsoa ke maeto a haufi le tlhaho, ka ntle ho boinotšing, ho bina ka maikutlo a maikutlo a u sithabetsang, ho tsamaea ka nako le 'mino, mofuta oa tantši, ho thuisa ka mekhabiso e boreleli nakong ea ho khutsisa' mino. U ka phutholoha ka ho feletseng u le mong, ha ho hlokahale hore u tsilatsile ho bontša maikutlo a hau.
Mekhoa e amanang le lipolelo le koetliso ea likoloi
Ka thuso ea koetliso ea likoloi motho a ka laola sebōpeho se sa mo mameleng ka boemo bo tloaelehileng. Maloetse a mangata a phekoloa ka ho toba ka koetliso ea likoloi. Moelelo oa eona o itšetlehile ka ha motho a pheta litlhahiso tse itseng tsa mantsoe, ka mohlala: maoto le matsoho a futhumala, pelo ea ka e otla ka mokhoa o pholileng le ka khutso. Qalong, ho ikoetlisa ho joalo ho lokela ho etsoa le setsebi.
Litlhaloso ke lipolelo tse ntle mme ke e 'ngoe ea mekhoa ea tlhahiso ea likoloi. Hobane, ho nahanoa ke boitsebiso, 'mele ea rona e tla lumela tsohle tseo re nahanang ka tsona le ho bua ka tsona. Litemoso tse kang "Ke iketsetsa mahlohonolo", "Ke na le bophelo bo botle" le ba bang, ba amoheloa, tse boleloang ka kholiseho ho lentsoe le ka boiketlo.
Tsela ea ho phomola ka thuso ea ho hlatsoa ho phomola
Joalokaha u tseba, metsi aa kokobetsa, a imolla mokhathala mme a khutlisa hape. 'Me mokhoa oa ho tlosa khatello ea kelello e tla ba libaka tse futhumatsang tse futhumetseng. Eketsa mafura a mongobo kapa ho hlatsoa oli e hlokahalang ho hlatsoa, lahlela mehopolo eohle hloohong ea hao, qoelise bathing 'me u leke ho phomola. Kamora metsotso e 20 kapa e 30 u tla ikutloa u phomole 'me u khatholohile.
Mekhoa ea ho loantša khatello ea maikutlo
- Leka ho se sebelise hampe lijo kapa joala. Ho ba bang, ho bonahala eka lijo kapa joala li ka fokotsa khatello ea maikutlo le ho kokobetsa motho, empa ntho e 'ngoe le e' ngoe e etsahala ka tsela e 'ngoe.
- Khaotsa ho tsuba. Hona joale, ho tsuba ke ts'oaetso ea kotsi ea khatello ea kelello, 'me ho phaella moo, nicotine e baka matšoao a khatello ea kelello ha e kenella mali.
- Itloaetse ho ikoetlisa kamehla. Scientific e paka hore ba sebetsanang le aerobics, ba fumana li-endorphin, lintho tsa tlhaho tse ntlafatsang maikutlo a bona.
- Leka ho phomola letsatsi ka leng ka nakoana.
- Leka ho se etse liketsahalo tse joalo, tseo ho hlakileng hore u ke ke ua sebetsana le tsona.
- Ba bangata ba lumela hore u hloka ho kenya letsoho khoebong, 'me nako e khutšoanyane. Ithute saense ea tsamaiso ea nako e sebetsang - taolo ea nako.
- Bophelong, ipehele lipakane tsa sebele bakeng sa hau.
"U phomole haholo."
U ka fokotsa khatello ea maikutlo joang? Boitsebiso bo bongata ka bobeli Inthaneteng le libukeng tse teng sehloohong sena. Ho fokotsa khatello ea kelello ho ka fokotsa khatello ea mali ea motho. Ha e le hantle, khatello e phahameng ea mali e ke ke ea fokotseha ka ho fokotsa khatello ea kelello, empa u ka ntlafatsa boemo ba mokuli, boo qetellong bo tla ba le khatello ea mokuli.
Fokotsa graph
Hangata batho ba imetsoe haholo. Sheba lethathamo la linyeoe tseo u tla li etsa kajeno le hosasane. U tla utloisisa hore lintho tse ling bakeng sa hau li ke ke tsa ba tsa bohlokoa. Leka ho fana ka litaba tse sa reng letho ka nako e fokolang, ebe u li kenyelletsa kemong ea hau.
Phefumoloha ho teba, phutholoha
Tlas'a khatello ea pelo, pelo e sebetsa ka potlako ho feta tloaelo, phefumoloho e potlakisa, 'me e fetoha ka tsela e feteletseng. Ho phomola boemong bo sithabetsang, phefumoloha butle-butle.
Koetlisa
Ketsahalo ea 'mele e "bolaea" khatello ea maikutlo. Empa pele u kena papaling leha e le efe kapa boithabiso bo itseng, ikopanya le ngaka, haholo-holo haeba u tšoeroe ke boloetse ba pelo ea kelello kapa khatello ea kelello ea mali.
Ho thuisa kapa Yoga
Mehato ena e thusa ho fokotsa khatello ea mali le ho mamella khatello ea kelello.
Ntlafatsa boroko
Bothata ba ho hloka boroko bo sa feleng bo lebisa khatellong ea mali le khatello ea kelello.
Boikakaso le boikutlo bo nepahetseng, bahlaseli ba phahameng haholo khahlanong le khatello ea kelello. Fumana ntho e ntle ho boemo bo bong le bo bong bo bobe.
Kamoo u ka finyellang monahano o motle
"Nka phefumoloho e tebileng, khutsa.
- Kamehla u ipolele hore u tla sebetsana ka katleho le bothata bona.
- E-ba le liphetoho, sepheo, e le kannete.
- Nahana ka seo u ka ithutang sona ho sena kapa bothata boo.
- Nahana ka litharollo tse fapaneng 'me u khethe tharollo e amohelehang.
- Ak'u ipotse, ke eng e ka hlahelang ka ho fetisisa, nahana ka liphello.
- U ithutile eng ho see?
U ke ke ua lokolla bophelo ba hau linthong tse sithabetsang, empa u ka fokotsa phello e kotsi ea khatello ea kelello 'meleng
- Etsa qeto ea eng e bakang khatello?
- Qoba litlhoko tse fapaneng tse nyenyane. Ka mohlala, haeba litlamane tsa sephethephethe li u tsamaisa hantle, joale khetha tsela e 'ngoe ea ho tsamaea, e kang seteisheneng se ka tlas'a lefatše kapa ka bese.
- Haeba liphetoho leha e le life li etsahala bophelong ba hau, u se ke ua fetoha ka matla. Ka nako e itseng, etsa joalo ka lintho tseo u ratang ho li etsa.
- Ithute ho arola nako hantle le ka tsela e nepahetseng.
- Bakeng sa nako e itseng ea nako, etsa ntho e le 'ngoe,' me u se ke ua khomarela mosebetsi oohle ka tatellano.
- Haeba u ikutloa hore boemo bo sithabetsang bo atamela, nka khefu. Phumula, phomola.
U lokela ho ithuta ho phomola ho sebetsana le khatello ea kelello
Ho phomola ha ho itšetleha feela ka setulo se kang bethe, boikhathollo bo tlameha ho koahela 'mele oa hao le moea oa hau, le ho ba mafolofolo.
- Ho hema haholo. Nahana hore ho na le bolo ka mpeng. Re hlahisa moea, re nahana hore re tlatsa letlankana. Ka mor'a hore u ntše moea, e ntše bolo. Ka moea o mong le o mong u phomola haholoanyane.
- Phomolo ea mesifa. A re fetole mehopolo ea rona ho iphefumoloha le ho rona. Re nka phefumoloho e fokolang, ho phalla butle-butle. A re kene ka 'mele ea rona kelellong. A re ele hloko libaka tsa tsitsipano. Lokolla mesifa. Ka makhetlo a mabeli e-ea lehlakoreng le leng ka hlooho ea hau. A re khutliseng mahetleng a rona morao. Hape re hema ka botebo, re tlameha ho ikutloa re phutholohile.
- Ithute ho ikemela libakeng tse fapaneng tse ntle, ebang ke leoatle le khutsitseng, moru o khutsitseng. Sena se u nolofalletsa hore u phomole.
- 'Mino o khathollang. Re tla fumana ka Inthaneteng kapa ka lebenkeleng re khutsitse mino oa thoriso. Haholo-holo ka morero ona ho na le 'mino o joalo o rekisoang.
U ka ntlafatsa boroko ba hau joang?
- Etsa mokhoa oa ho robala ka nako e itseng.
- Sebaka se lokela ho phutholoha, kae kapa kae moo u robalang teng: ho lokela ho ba le mokete o motle, likobo le bethe.
- Kamore ea ho robala e lokela ho ba lefifi, khutso le khutso.
- Ka kamoreng o hloka feela ho robala, ha ho kgothaletswe ho sebetsa khomphuteng, shebella TV le joalo joalo.
- Leka ho se robale nako e telele, beha nako ea alamo ho robala tlase.
- Haeba, ka lebaka la matšoenyeho, u sitoa ho robala, buisana le mong ka uena, motsoalle ea haufi, le motho eo u ka ratang ho mo tšepa.
- Haeba ho khoneha, mamela 'mino o phomolang pele o robala.
- U se ke ua nka lipilisi tsa boroko ntle le hore li behoe ke ngaka.
- U se ke ua noa tee kapa kofi pele u robala.
Hona joale rea tseba hore ho hlokahala hore re khone ho phutholoha bonyane e le ho thibela khatello ea kelello. Ha rea lokela ho lebala ho phomola, lintho tse sa thabiseng ha lia lokela ho fetisetsoa ho "hamorao", re tlameha ho lumela ho rona, 'me re hloka feela ho bala matsatsi a thabileng.