Ukuphumula kwamanyuroni ngu Jacobson

Jacobson inqubo Kunconywa ngabo bonke abaqhubeka e ngandlela-thile unezinkinga eziphumulele uhlelo kwemisipha. Ngo nomhlaba ophucukile abantu baphile ekubalekeni eyingozi, ukukhathazeka, e imbangela ngokungadingekile ngenxa alamu futhi voltage. Overvoltage buthelela ngokuhamba kwesikhathi, okuholela ukucasuka futhi ukucindezeleka. Njengoba somzimba wethu ingamanzi iyunithi elilodwa umzimba nomphefumulo, ukuphumula nerve-imisipha ikuvumela khululeka imisipha yohlaka , futhi ngenxa yalokho, ukuze ulungise isimo ngokwengqondo.

indlela umlando

Ubudlelwano zombuso ezingokomzwelo nezingokomzimba umzimba waphawula udokotela Usosayensi othile Melika Edmund Dzhekobson. Ucwaningo zokubonisa imizwa ayihlala 1922. Ngokutadisha ukuziphatha iziguli zabo, kulinganiselwa isimo esingokomzwelo, ukulinganisa ukushuba imisipha ithoni. Umphumela waba nobuhlobo isethi phakathi ukucindezeleka ngokomzimba nangokomzwelo.

Ososayensi baye babonisa ukuthi de-excitation isimiso sezinzwa kusiza ephelele muscle. Ukubuyisela ibhalansi kwabo, okubangela isimo ekhululekile, umuntu uyakwazi ukususa ngokuzimela ezishukumisayo isimiso sezinzwa. Ngokusekelwe kulezi izinkolelo, Jacobson athuthukile inqubo lapho ukuphumula kwamanyuroni Wawugujelwani. Qamba indlela "Progressive muscle." It bavunyelwe iziguli ukuqeda izifo eziningi: ukucindezeleka, amalimi awahlobene nalokho, ukuqwasha. Indlela lalilokhu ngcono kuze 1948. Njengoba atholwe ithandwa enkulu phakathi abelaphi emhlabeni wonke, kuthandwa kuze kube yilolu suku.

ukuphumula kwamanyuroni ngu Jacobson. Ingabe inqubo efanelekayo?

• Le nqubo kufanelekile labantu abaphethwe ezinye uhlobo abanenkinga yokukhathazeka. Labo, isibonelo, uyesaba yini ukuhamba ngendiza, ngaphambi nje egibela indiza, ehholo sezindiza kungafaneleka ukuba sisebenzise le ndlela. Kuyokusiza ukuba asuse uvalo, khulula kwadambisa isimo esasishubile, ukukhathazeka. Khonokho umuntu uqala acabange ukuthi angayinqoba alawule imizwelo yakhe.
• Progressive ukuphumula kwamanyuroni ulusizo kulabo abaphethwe ezihlukahlukene kwabokufika nomphakathi. Uma unqikaza izilaleli ebanzi, futhi kufanele wenze umbiko, afake isicelo izivivinyo inqubo phambi ukusebenza. Lokhu kuyokunika nomphumela omuhle, umzimba uphumule, izinzwa ukuzola, phambi kwezilaleli uyobheka enokuzethemba okubi nakakhulu.
• Ukuphumula ewusizo bonke labo abafisa ukususa voltage ngemuva. Uma usuku emsebenzini ezenzeka umsindo, befuna, ngibuyele ekhaya, abaningi unciphise ukucindezeleka kanye nemizwelo emibi zingena out on nabathandekayo babo. Ukuze ugweme lokhu, sebenzisa indlela okungenani izikhathi 3 emini ukusebenza. Avamile muscle ngeke buthelela nemizwelo emibi, akhulule ukungezwani. Uzobuyela ekhaya ekhululekile.
• Progressive ukuphumula kwamanyuroni ngu Jacobson kulabo abafisa ukuze ususe noma ikuphi injabulo, ngisho noma kukhona kuthi- wani ngenkinga yokukhathazeka. Endabeni ngayinye kunezimo lapho uke ayinandaba, ukuphendula kwemizwa - lena isimo evamile komzimba. Ukuphumula kuzosiza ngesikhathi esifanele ukuze uthole in shape, uphumule.

amasu Jacobson buphelele. Akudingi ulwazi olujulile nokwakheka noma izitho zomzimba. A nqubo elula ikuvumela ukuba unciphise ukucindezeleka nganoma yisiphi isikhathi ukuze ubuyisele ukulingana ngokomzwelo. Ngemuva kwesicelo yayo umuzwa wokuthi - master imizwelo yakho futhi kungaba okuzibamba.

Izinzuzo zokuzilibazisa

Neuro-kwemisipha ukuphumula kunezinzuzo elingenakuphikwa:

• E amasu ffektivnost. It ivumela umsebenzisi ukuze uthole in shape, ukubambezela yonke ukucindezeleka ngokomzwelo. Lena yindlela enhle yokusiza ngokwabo.
• Ukwenza Izinto Zibe Lula. umzimba ezilula ukuthi ayingxenye eziyinkimbinkimbi, kulula ukukhumbula futhi inhlabamkhosi.
• Ezihlukahlukene zokusisebenzisa. Ayikho imibandela ekhethekile kwemvelo futhi kunoma iyiphi idivayisi. Ungenza noma kuphi, nganoma isiphi isikhathi.
• Speed. Ukusebenzisa inqubo nsukuzonke, kungakhathaliseki ukuthi uvalo ukucindezeleka amasonto amathathu 3-4 izikhathi ngosuku, umzimba wakho Uzokhumbula wena. Ezimweni lokucindezeleka okungokomzwelo okungathi uzokwazi ukusebenzisa ngokuzenzakalelayo.

Kanjani inqubo?

Noma yimuphi imisipha lwamathambo emva voltage onamandla ephumula ngokuzenzakalelayo. Njengoba sihambisana nale kufika ngokomzwelo ukuphumula ezolile. Yizinkanyezi imizwa yabo kungaba kalula ngokulawula imisipha. Ngenxa yalesi futhi aziphumulele kwamanyuroni yasungulwa. Ngosizo umzimba ezilula ungakwazi donsa ngokwakho ndawonye futhi ulawule ukucindezeleka kwabo.

Psychophysiological amasu based - indlela muscle, umsebenzi nokusebenzisa ingqondo yakhe siqu. Ukuze ukwazi ukufaka isicelo kule nqubo ibalulekile, abanye izimo ezikahle ukuze bakwazi uphumule: Akubahambeli, akukho izingubo Friend, kungekho msindo engaphathekile. Ungahlanganyeli ekuziphatheni ukuphumula kodwa isisu sibe sigcwele, ukugaya kungaphazamisa aziphumulele. Jacobson uncoma imbangela imisipha ngesikhathi voltage esiphezulu amasekhondi 10-15 ke uphumule futhi yayo ukugxilisa ingqondo ngokugcwele umuzwa. Kubalulekile sifunde ukuqaphela imizwa ukungezwani futhi aziphumulele egcwele.

amaqembu kwemisipha Okukhulu

Ngo indlela yakhe zokuzilibazisa kwamanyuroni Jacobson ekuqaleni ifakiwe umzimba 200 ukuthi avunyelwe uhlobo zonke imisipha emzimbeni. Contemporary Psychotherapy ukholelwa ukuthi ukuvivinya umzimba kwanele ukwenza ngoba amaqembu ayinhloko imisipha:

• ibhodi lemisindo evelele, isihlakala (kakhulu cindezela isibhakela, kakhulu agobe ibhulashi).
• Ingalo evelele (bend ingalo endololwaneni nangokuqinile baphoqelele nabo ungene kunoma iyiphi indawo).
• Hhayi ibhodi lemisindo ephezulu kanye esihlakaleni.
• Hhayi ehlombe evelele.
• Esesithathu engenhla ubuso (vula umlomo kakhulu futhi ukukhulisa amashiya akhe).
• Esesithathu phakathi ebusweni (ekhaleni esishwabene, nahmurtes, zazhmurte).
• Esesithathu engezansi ebusweni (emhlathini qinisa, hlambulula amakhona umlomo).
• Imisipha yentamo (emahlombe lift okusezingeni eliphezulu - ezindlebeni, kwesilevu sikhathi, enyakazayo esifubeni).
• Imisipha pectoral, diaphragm (umoya kakhulu, ukubamba umoya, ingcosana kanye cindezela izindololwane phambili).
• imisipha besisu nemisipha emuva (uhlobo besisu, ingcosana blade, agobe emuva).
• Mabalethe umlenze evelele (amadolo ugcine isikhundla bent, ngaleyo ndlela zingaphazamisi femoris front futhi bakhulise).
• I shin evelele (unyawo hudula, iminwe ngesikhathi unbend).
• Unyawo evelele (iqakala donsa iminwe ngawakhamela).
• hip Hhayi evelele.
• shin Hhayi evelele.
• ngezinyawo Hhayi evelele.

Igama elithi "wansuku" lizama kwesokunxele ngakwesokunxele, ngokulandelana esifanele kwesokudla handers.

Kuyini ukuphumula?

Ngakho-ke yini ukuphumula Imininingwane? Njengoba isibonelo, izilwane noma izingane ezincane. Wonke umuntu ukhumbula indlela umntwana angakwazi ukulala. Ukuze akunandaba isikhathi nendawo, uma ekhathele, uwa elele yisiphi isimo, umzimba wakhe uba "njengengonyama lesi sidlo esingenamathambo esehla." Khumbula ukuthi cat is elele zwí. Ungakwazi ukukhulisa isidladla sakhe, yena engaqondile yehlile. Abadala ngokuhamba kwesikhathi buthelela umzimba wakho ukucindezeleka okungaka ukuthi umane ngeke uphumule njengoba izingane.

Dlulisa amehlo movie ezithakazelisayo, izincwadi ukufunda ungayeki ukuphumula ephelele. Indoda nje akhohlwe ngalokho ukuthi kwenzekani endaweni emzungezile, kodwa umzimba wakhe uhlala ingaqiniseki.

Ukuphumula-indlela Jacobson ngenjongo zingaphazamisi amaqembu kwemisipha ngalesosikhathi they uphumule futhi unciphise ukucindezeleka ngokomzwelo, umzimba ivala isikhala izinsiza etshaliwe. Wonke umuntu waphawula ukuthi uma usebenza kokugqokwa lapho "valishsya phansi", thina angawela kalula ngokusebenzisa ubuthongo.

Yokwenziwa ukuphumula kwamanyuroni ligxile amasignali avela imisipha striated futhi ukuphumula okwalandela ala maqembu. Kulesi amasu ekuqaleni umjikelezo eziphumulele imisipha cishe nhlobo.

Iziyalezo izivivinyo

ukuphumula kwamanyuroni ngu Jacobson kwasekuqaleni sokuthuthukisa ngendlela efanele kudinga ukuba wokusebenza. Ekuqaleni, ukuqeqeshwa yathatha imizuzu engu-15. Isakhiwo iqukethe umzimba 12. Badinga ukuthuthukisa enye.

Emkhatsini izivivinyo isikhawu akumelwe ibe ngaphansi kuka izinsuku 4. Ngosuku lokuqala ukwenza umsebenzi ngiko kuphela lokwentiwe, ngemva kwezinsuku ezingu-4 kuphela. Njalo njalo. ukuqeqesha Ngakho inkumbulo kwemisipha. Ngokuhamba kwesikhathi, uzophiwa ngokuzenzakalelayo ujike ukuze siphumuze ingqondo, ngisho nalapho izivivinyo efanayo kusukela eziyinkimbinkimbi. Ukuze uthole imiphumela enjalo kudingeka kahle amasu okungenani izinyanga ezintathu. Phakathi namasonto ambalwa, uyozizwa Imiphumela njengezindaba ezinhle.

Ukuvivinya ngayinye udinga ukwenza izikhathi eziyisihlanu. Ngemva ukucindezeleka CONCENTRATE ukunakekela iphuzu lapho umsebenzi wenziwa (izandla, izinyawo, njll .. D.), Zizwe ukuthi kukhona kwenzeka (ukushisa, liqhaqhazela, ukushoshozela).

Ungeqisi it ne kwemisipha ukungezwani, akufanele uzizwe yimuphi imiphumela engemihle.

Active ukuphumula kwamanyuroni wenziwa isimo esizolile. Lapho ungenzi lutho okufanele ukukukhipha, ukuphazamisa. Kuyinto elula ukuba ukuhlala noma ukulala, ukususa izibuko, unbutton izingubo Friend, vala amehlo akho, ungawujikijeli imicabango nezingahlobene nendaba aphume ikhanda lakho futhi uqhubeke nokuphila.

ukuphumula kwamanyuroni: izivivinyo sokuba imisipha umlenze

• Donsela izinzwane zakho namandla nzima kubo. Bamba esimweni wagcizelela. Khululeka. Embusweni ekhululekile abide imizuzwana embalwa. Ayikho ukunyakaza angawenzanga. Phinda. Gcina umbhalo walokho emizweni bemisipha.
• Amasokisi wadonsa phambili, elula imizuzwana embalwa ukulungisa e ukungezwani. Khululeka. Phinda.
• Amasokisi ukudonsa ungene ngokwayo uhlobo esiphezulu, e ukungezwani Ilokhi imizuzwana embalwa. Khululeka. Phinda. Lalela imizwa yakho.
• Imilenze osindayo phansi esimweni isingamakhilomitha 15-20 cm. Bamba uqinise kwindawo enwetshiwe. Relax and aphansi.

imisipha ingalo

• Isandla sokunene clenched. Gcina ingaqiniseki imizuzwana embalwa. Khululeka. Okufanayo esandleni sobunxele. Khona-ke, ngesikhathi esifanayo ngezandla zombili ngasikhathi sinye. Khululeka.
• nasengalweni ukugoba endololwaneni. Biceps yokwelula, ubambe imizuzwana embalwa. Nethezeka, ukuqondisa ingalo. I phinda okufanayo esandleni sobunxele. Khona-ke, ngezandla zombili. Ungakhohlwa ukubukela ukuzwa akho.
• Kwesokudla isandla uhlobo kuyanda - shayela, ke biceps futhi triceps, kuyilapho kuyisunduzele phakathi ube usufaka iarmrest noma phansi. Kancane kancane uphumule. Yenza okufanayo ngezitatimende esandleni sobunxele. Khululeka. Yenza umsebenzi izandla zombili ngasikhathi sinye.

Imisipha esiswini emuva

• Inhale ngokujulile njengoba kungenzeka, welule cindezela. Sibambe umoya wakhe, ukuze uhlale kulesi sikhundla. Exhale futhi uphumule imisipha yakho besisu. Phinda.
• Ukuqamba Amanga isikhundla. Phakamisa okhalweni phansi, nalo lonke i-isithende, emahlombe, izindololwane. Imisipha uhlobo. Ngemva imizuzwana embalwa, uphumule, uthole phansi. Phinda.
• isikhundla lisalele. Phakamisa kancane ngenhla emahlombe phansi. Ancike izindololwane futhi ngemuva ekhanda. Imisipha esishubile, umzimba iqinile. Ngemva imizuzwana embalwa, phumula, bese uthole phasi esiyilweni.

Imisipha ikhanda nobuso

• Ukuqamba Amanga isikhundla. Shona kususwe. Hudula kwesilevu sakho esifubeni sakho. Emahlombe ngesikhathi esifanayo hhayi ukuthatha phansi. Bamba ukungezwani imizuzwana embalwa. Khululeka. Phinda.
• Jaws umthelela. Egcinwe ingaqiniseki imizuzwana embalwa. Khululeka. Phinda.
• Ebunzini umbimbi, imizuzwana embalwa ukuze ulungise voltage ke uphumule.
• Uvalwe onomfutho izindebe. Bamba imizuzwana embalwa izinzwane abo. Khululeka.
• ichopho ulimi ngokuqinile ukuba baphumule esibhakabhakeni. indlela ephephile ukusekela. Unciphise ukucindezeleka, uphumule.
• Amehlo squinted nezinkophe elula. Okungaguquki voltage imizuzwana embalwa. Khululeka.

Ukusebenzisa kokugcina

Ukudisibeza imisipha emzimbeni ngesikhathi esifanayo (imilenze, izingalo, esiswini, emuva, ikhanda) imizuzwana embalwa. Khona-ke uphumule ngokuphelele ngangokunokwenzeka. Hlala lapho esephumule imizuzwana embalwa ngenkathi umoya kakhulu futhi exhaling. Lalela emizweni emzimbeni. Kufanele ubone ukufudumala kancane futhi ukuluma imisipha. Gymnastics iphelile.