Waukulu > Mayankho Abwino Kwambiri > Kodi kupsinjika kumayambitsa kupweteka kwakumbuyo - yankho la

Kodi kupsinjika kumayambitsa kupweteka kwakumbuyo - yankho la

Kodi mumatani kuti muchepetse ululu wammbuyo kupsinjika?

Njira yothandizakuchepetsa nkhawandipokupweteka kwa msanandikochita masewera olimbitsa thupi ndikutambasula zambiri. Kuchita masewera olimbitsa thupi kumatha kumasula ma endorphin ndikusintha thanzi lathunthu, lomwe lingathandizekuchepetsa nkhawa. Lembani mfundo zodzuka munthawi ya ntchito ndikudikirira pang'ono mozungulira maofesi maola angapo, kapena yesani tebulo loyimirira.20.03.2019





Moni nonse, ndi Doctor Jo, ndipo lero ndikuwonetsani zolimbitsa thupi kuti muchepetse ululu wammbuyo. Tiyeni tiyambepo. Chifukwa chake izi zolimbitsa thupi ndizolimbitsa thupi zokha.

Ngati mukumva kuwawa msana, kapena kuwawa pang'ono, mwina mudakoka minofu, koma osazindikira. Uku ndikumva kuwawa komwe mungakhale nako. Ndiye tiyeni tiyambire kumbuyo.

Thandizani mawondo anu ndipo mudzayamba ndi kupindika m'chiuno. Chifukwa chake kupendekera m'chiuno ndi momwe zimamvekera, mumatenga m'chiuno mwanu ndikuyendetsanso cham'mbuyo kapena kupotoza chammbuyo. Ndiye mumafewetsa msana wanu.



Ingoganizirani ngati manja anu ali pamapindikira amenewo, kapena mutha kuwaika pamenepo, kenako ndikukankhira pansi m'manja mwanu ndikuyesera kuwakankhira pansi. Ndiye kungopindika kwanu kapena kupindika kwanu m'chiuno. Chifukwa chake ngati mutsamira m'mbuyo, gwirani kwa masekondi atatu kapena asanu, kenako kupumula.

Poyamba, chitani pafupifupi 10 mwa izi kapena mungopitiliza kuchita izi kuti minofu imeneyi izisunga minofu yayikulu bwino komanso kukhala omasuka. Mukatha kuchita izi, mumalowa mu mlatho kuti mumasule msana wanu, kuti mutulutse minofu yolimba kumeneko. Ndi mlatho, mumangokweza m'chiuno mpaka atakhala molunjika, kenako ndikubwerera pang'onopang'ono gawo limodzi panthawi.

Chifukwa chake simumangobwerera, mumayendetsa bwino komanso mosamala. Kuyenda pang'onopang'ono, koyendetsedwa, ingoyambirani ndi ena mwa iwo 10 kenako mutha kupita kwina. Koma izi ndikungotulutsa zonse, kuthana ndi kupsinjika ndi kupweteka, kumangothandiza kuchiritsa, kuthetsa ululu.



Tsopano mukugwira bondo ndi chifuwa. Chifukwa chake ingotengani bondo, ndimakonda kupita pansi pake chifukwa ngati muli ndi vuto kukwera pamwamba ndimapanikizika kotero ingofikani pansi pake ndikukokera bondo lanu pachifuwa momwe mungathere ndikuchigwira pafupifupi 30 masekondi. Chifukwa chake mukuchikoka, simukuchikweza kwenikweni, choncho gwirani kutambasula kwa masekondi 30 kenako mubwerere pansi.

kuwunika kwa salsa warbird

Tsatirani mbali inayo, gwirani kwa masekondi 30, kenako muchita atatu mbali iliyonse. Mukatha kuchita izi mudzakhala mukuchita kugwada kawiri pachifuwa chanu. Tsopano mungotenga zonse ziwiri ndikuyamba nthawi yomweyo.

Apanso anthu ena amakonda kutenga pamwamba, ngati muli ndi zovuta mwina simukufuna kuchita izi, ndipo mungangofuna kuti mugwire pansi pake, chifukwa chilichonse chomwe chili chophweka, koma gwiraninso masekondi 30 ndikuchita atatu izi zabwino komanso zomasuka, mverani kutambasula uku. Nthawi zambiri, mumayenera kumva kutambasula pansi pamunsi panu pomwepo. Tsopano popeza mwachita zitatu mwazimenezi, pitani kasinthasintha wa thunthu.



Apanso, kungomasula msana pang'ono ndikumasula chilichonse ndikuchotsa minofu yolimba. Chifukwa chake ingoyesani miyendo yonse palimodzi, sungani thupi lanu pansi, ndikungopota momwe mungathere, gwirani pamenepo kwa masekondi atatu kapena asanu, kenako ndikupotolokera mbali inayo asanu mbali iliyonse ingotembenukiranso ndi zina zotero. Mukatha kuchita izi, mutembenuka ndikubwerera kumapazi anu apa kapena kumbuyo momwe mungathere kenako mutambasula manja anu patsogolo panu ndikupemphera momwe mungathere ndikutsitsa mutu ndipo ingoyesani kutambasula chilichonse cham'mbuyo momwe mungathere, ndikugwiritsanso kutambasula kwamphindi pafupifupi 30, ndikumva kutambasula bwino kumbuyo kwanu, bwerani kenako mutambasule mpaka kutsika.

Ndipo kutambasula komaliza komwe muchite ndi mtundu wa kayendedwe ka yoga vinyasa. Chifukwa chake mubwera pamalo pomwe pano. Mutha kutsika ndikukwera galu wanu woyang'ana mmwamba, gwirani kutambasula uku kwa masekondi atatu kapena asanu, kenako ndikutsitsa zidendene zanu kuti mulowe galu woyang'ana pansi, kenako nkugwira pafupifupi masekondi atatu kapena asanu.

Mutha kuyendanso chimodzimodzi katatu kapena kasanu. Izi ndizolimbitsa thupi zomwe zimangothandiza kuthana ndi kupweteka kwakumbuyo konse. Palibe matenda enieni.

Tikukhulupirira, pokhapokha mutakhala ndi chitsulo kumbuyo kwanu kapena mutola galu wanu kuti muike mu bafa kuti musambe ndipo mukumva kuwawa kumbuyo uko mwachiyembekezo mukuthandizira kuthetsa zonsezi. Ngati muli ndi mafunso, chonde asiye mu gawo la ndemanga. Ngati mukufuna kuwona zina mwa mutu ku Askdoctorjo.com ndikukumbukira, onetsetsani, sangalalani ndipo ndikhulupilira kuti mukumva bwino posachedwa

Kodi ndi zotani zomwe zimayambitsa kupweteka kwakumbuyo?

Matenda otsikakupweteka kwa msana(CLBP) ndichizolowezi, koma chovuta kwa onse odwala ndi asing'anga. Kafukufuku angapo adawonetsa kulumikizana kwamphamvu pakati pa CLBP ndi malingaliro monga nkhawa, kupewa-mantha, kuchita bwino, kuwononga komanso kukhumudwa.

Ndikugwedeza funso langa. Ndiyamba kufunsa wodwalayo zomwe zikuchitika m'moyo wawo tsopano. Unali bwanji ubwana Kodi makolo ake anali otani? Ndipo mukapeza valavu yotsitsa, zizindikiro zambiri zimatha. (nyimbo za kiyibodi ndi zosewerera) nyimbo) Hei anyamata, takulandilani ku gawo lina lotsatira Lachitatu, lero ndikufuna kukambirana zamavuto amthupi, ndipo ndikudziwa kuti izi zikumveka ngati mutu wa froo-hoo, ndikulonjeza kuti ndi osati gulu lazachipatala.

Pali zochepa zofufuzidwa. Ndipo zitha kuthandizira kumatenda mamiliyoni ambiri padziko lonse lapansi osadziwa. Thanzi lamaganizidwe ndi thanzi ndilofanana.

Popanda thanzi labwino, simungakhale ndi thanzi labwino. Kuti ndikupatseni zitsanzo zamphamvu yamalingaliro pakuwongolera thupi, tiyeni tiwone momwe malowa amathandizira. Wina, akuti, yemwe akumva kuwawa kwambiri, amawapatsa mapiritsi a shuga omwe sangakhudze ululu, koma mumawauza kuti azikhudza ululu wawo, voila, munthuyo samva kupweteka kwenikweni ndipo amaganiza kuti akumva bwino Mofulumirirako.

Mosinkhasinkha, anthu ambiri amaganiza kuti akapeza malowa, amangokhala malingaliro, zomwe zimakhudza thanzi lanu. Chifukwa ngati munthu akumva kuwawa, nenani 10 mwa 10, kugunda kwa mtima kwawo kumawonjezeranso. Uku ndiye kupeza komwe titha kuweruza ngati wina akumva kupweteka kapena osati placebo, samangomva kuti akumva kupweteka koma kugunda kwa mtima wawo kumatsika ngati akumva kupweteka kwenikweni.

Izi zimagwiranso ntchito mbali ina ya sipekitiramu. Zovuta zambiri m'moyo wanu, muli ndi matenda amisala, kuthamanga kwanu kwamagazi kumatha kukhala kwakukulu. Ndazindikira kuti sitikuika chidwi chathu pamalumikizidwe am'maganizo, omwe ndikutanthauza.

Nthawi zambiri ngati gulu, monga chikhalidwe, timafuna kumangiriza chilichonse, kapena chifukwa chakuthupi. Ngati wina ali ndi ululu wa m'zigongono, ngati wina akumva kupweteka kwa msana, ngakhale wina atakhala ndi vuto ngati chifuwa chosatha kapena asidi Reflux, ndife okonzeka nthawi zonse kuthana nalo Kuti tipeze thanzi lathupi. Ngati kulibe, timati, 'Chabwino, sitikudziwa zomwe zikuchitika.' Ndipo timazitcha kuti idiopathic, lomwe ndi mawu azachipatala, kuti sitikudziwa zomwe zikuchitika.

Zomwe ndidayamba nditachita kafukufuku ndikuwerenga mabuku abwino kwambiri Nkhaniyi ndikumvetsetsa kuti odwala amatha kukhala ndi zizindikilo zakuthupi chifukwa chamathanzi. Malingaliro anu akuyesera kudziwa momwe angakusokonezereni ku zinthu zoyipa zomwe malingaliro anu amatcha kuwopseza moyo ndikukusokonezani ndi zizindikilo zina zathupi. Zimakulolani kuti muchepetse izi.

Ndipo mukamapanikiza kwambiri izi, zimatha kusefukira ndikupangitsa zizindikilo zovuta. Ndili ndi odwala omwe amabwera ndikumva kuwawa koopsa msana. Ndipo pamene tikuyenda ndikumvetsetsa zomwe thupi limapangidwira, kuyesera kuti tipewe, zonse zili bwino, mwazinthu zina zakuthupi, kupeza mbiri yakale yazachipatala.

Tikafika poti ndimaganiza kuti ndimaganiza kuti zowawa izi zimakhala ndimaganizo, ndimayesetsa kufunsa mafunso. Ndiyamba kumufunsa wodwalayo zomwe zikuchitika mmoyo wake tsopano. Unali bwanji ubwana Kodi makolo ake anali otani? Ndi malingaliro ati omwe mukukumana nawo pakali pano? Ndipo mukapeza valavu yopumulirayo zizindikilo zambiri zimatha. Sindikunena kuti izi ndi zabwino kwa aliyense kapena iyi iyenera kukhala njira yanu yoyamba, koma ndikungonena kuti ndichinthu chomwe ndapeza mwa odwala anga Masewera Kuganizira zamankhwala kumagwira ntchito bwino kwambiri, ndakhala ndikuchiza odwala ndi zowawa, kuvulala pamasewera, kupweteka kwa khosi, kupweteka kwamapewa kwa nthawi yayitali.

Mpaka pomwe ndidayamba kuphatikiza zovuta zamaganizidwe azanga zamankhwala azamankhwala, sindinachite bwino. Nayi nkhani yofunikira kuyankhidwa mkati mwa malingaliro omwe nthawi zambiri amanyalanyazidwa. Koma sitiyenera kuimba mlandu madotolo chifukwa cha izi.

Kapenanso kungoyimba mlandu madotolo. Masiku ano tili ndi kuchuluka kwa odwala, ndikuchepa, komwe timalipira wodwala aliyense, zimakhala zovuta kwambiri mukakhala ndi mphindi 15 kapena mphindi 10 ndi wodwalayo kuti aganizire m'matenda onsewa a wodwala komanso chisamaliro chokwanira . Chifukwa chake ndimaonetsetsa kuti nthawi iliyonse ndikakumana ndi wodwala kwa nthawi yoyamba, kapena ndikadziwa kuti wodwala akubwera kudzapeza matenda ovuta, ndimakhala nthawi yambiri ndi wodwalayo.

Chifukwa tifunika kuganizira zinthu zonse zomwe zingayambitse zizindikirazi tisanadziwike kuti tili ndi vuto limodzi, ndipo mwina tsopano mukuganiza momwe malingaliro anga akupwetekera msana kapena phewa langa? Kafukufuku wakhala wopanda ndalama zambiri tikamakambirana za dokotala wazovuta zam'mutu yemwe amatchedwa Dr. Sarno wapita patsogolo kwambiri. Iye akunena za vuto lotchedwa TMS, tension myositis syndrome, kapena myoneural tension syndrome, pomwe malingaliro amasokoneza chidziwitso chanu kuti musayang'ane pazomwe zimaponderezedwa, zomwe zimachepetsa magazi kutuluka pang'ono.

Ndipo minyewa yomwe mumadziwa ndi yofooka kapena yomwe mumagwiritsa ntchito kwambiri, komanso mukamachepetsa magazi, monga mukakhala ndi zowongolera mpweya pakhosi panu ndikudzuka ndi khosi lolimba, lomwe limatha kubweretsa kukokana kwa minofu. kapena kusagwira bwino ntchito. Wachita maphunziro osangalatsa kwambiri omwe amawonetsa kuchuluka kwamankhwala ambiri, osati chithandizo chamankhwala okhaokha, koma amachiritsa odwala omwe adakumana ndi mavutowa ngati kupweteka kwa msana, kupweteka paphewa, kupweteka kwa khosi. Tsopano ndikumvetsetsa momwe zingamverere, Dr.

Kumva Sarno kuli kutali komwe dokotala amakhala nthawi yochuluka akulankhula ndi odwala anga za kulingalira, sizowononga nthawi chifukwa zidzawathandiza munjira zina ngakhale sizithetsa mavuto awo, chifukwa amandiyendera sizimawawonongeranso ndalama. Sindigulitsa chilichonse. Sindichita chilichonse chifukwa chodzikonda.

Ndipo koposa zonse, ndizowopsa. Sindikukutumizirani opaleshoni, itha kupita molakwika kwambiri ndipo mutha kukhala ndi chilema chosatha mthupi lanu. Kungokambirana pang'ono kopanda tanthauzo komwe kungakhale kothandiza kwa inu, ngakhale sikuchiza vuto lanu loyambirira.

Mwinamwake mukudabwa kuti udindo wanga ndi wotani pa izi? “Palibe dotolo amene adandifunsa zaumoyo wanga pomwe ndidagonekedwa mchipatala ndikumva kuwawa msana. Choyambirira komanso chofunikira, khalani ndi dokotala wabanja. Pakhala pali nkhani posachedwapa zomwe achinyamata, makamaka zaka zikwizikwi, alibe dotolo wabanja ndipo akupita kuzipatala zadzidzidzi ndi masamba a telemedicine; si yankho labwino kwambiri.

Muyenera kukhala ndi dokotala wabanja wabwino kapena wamankhwala amkati yemwe amadziwa mbiri yanu, yemwe amadziwa zomwe zikuchitika m'moyo wanu, yemwe ali ndi nthawi yofunsa funso ili, zimatha kuchitika mukakhala ndi dokotala wabanja. Koma amene amachita ndi njira yonse. Gawo lachiwiri la izi ndikuti mukuchita zowona mtima ndi adotolo.

Dokotala akakufunsani mafunso okhudza thanzi lanu kapena akukufunsani zomwe zikuchitika m'moyo wanu, musangopukuta nkhawa zanu zonse komanso kupsinjika mtima kwanu komwe ndikumva kuti, 'Ndili bwino.' Ndichinthu chophweka kwambiri chomwe mungachite kuti mupeze chithandizo chabwino kwambiri. Ndikudziwa kuti izi zinali zolimba koma ndikuganiza kuti izi ndi zokambirana zomwe timafunikira kukhala nazo.

Ndipo thanzi lamisili likusamalidwa kwambiri masiku ano, ndikuganiza tiyenera kukambirana za izi momwe zingakhudzire madotolo. Titha kukopa ofufuza. Chofunika koposa, y, ndikhoza kukulimbikitsani kuti muganizire za izi ndikufunsa dokotala mafunso oyenera.

Ndikupatsani zofunikira mubokosi lofotokozera pansipa. Ngati mukufuna kugawana nawo mafunso anu, aponyeni pansipa. Ndimagwira nawo gawo la ndemanga, ndipo ndimakhala ndi nkhani yanga yoyankha pamwezi, ndipo ndikhala ndikuyang'ana ndemanga pa nkhaniyi makamaka kuti ndiyankhe ndikupatseni chitsogozo.

Monga nthawi zonse, khalani osangalala komanso om.

Chifukwa chiyani msana wanga umapweteka ndikapanikizika?

Litinkhawazimawonekera mwakuthupi, zimatipangitsa kulimbitsa minofu yathu, makamakatheminofu m'mapewa mwathu ndikutsika msana wathu. Ndithemavuto a awa m'munsikubwereraakatumba omwe amatipangitsa kumvakupweteka, ndipo amadziwika kuti Tension Myositis Syndrome.17.10.2017

♪ Bob ndi Brad ♪♪ Ma physiotherapists odziwika bwino ♪♪ Pa intaneti ♪ - Moni anthu, ndine Bob Schrupp, physiotherapist - Brad Heineck, physiotherapist - Pamodzi ndife akatswiri odziwika bwino pa intaneti. - M'malingaliro athu, inde, Bob. - Tikuwonetsani momwe mungachiritsire kupweteka kwakumbuyo kwamphindi 90.

Akufunsa zambiri, Brad. Ndikukhulupirira kuti mudzakhala oona mtima. - Chabwino, Bob, timavomereza pa izi. - Inde- Tikuvomereza, Bob ndi Brad akuvomereza, zomwe zitha kutanthauza kuti anthu ena avomereze. (Bob akuseka) - Mwanjira iliyonse - Tidzakwanitsa. - Tikuwonetsani zomwe tikutanthauza.

Ndipo ndizosangalatsa. Ndine wokondwa kutulutsa nkhaniyi - Pamaso pa anthu. Mwa njira, ngati simukubwera kumene munjira yathu, chonde tengani mphindi kuti mulembetse.

Timapereka zonena za momwe tingakhalire athanzi, oyenera, opanda ululu ndipo timaziyika tsiku lililonse. Komanso pitani ku bobandbrad.com chifukwa nthawi zonse timapereka kena kake.

Kodi tikupereka chiyani? Sitikudziwa chifukwa iyi ndi nkhani yamtsogolo - mtsogolo - kwinakwake mtsogolo. Ingolowetsani gawo lopereka kapena liziikidwa pa Facebook pamwamba patsamba. Mpikisano ndi umenewo.

Ngati mukufuna mtundu wathu wachiwiri wa 60, pitani pa Twitter, Instagram kapena TikTokwe muli ndi masekondi 60 a Bob tsiku ndi Brad. - Tiyeni, Bob. Pitilizani.O- - Dikirani, Tsopano pitirizani. (Brad akuseka) - Chabwino, ndizabwino.

Zonse ndi zasayansi. Izi zafufuzidwa. Ndipo ndizoposa, yankho ili - Si chinthu chodabwitsa.

Zatsimikiziridwa. Izi zimathandiza. - Ngakhale mchipatala.- Zedi. - Osati zokhazo, pali othandizira odziwika padziko lonse omwe ali ndi chithandizo chofananacho.

Ndi chifukwa chake timagwirira ntchito limodzi. Ndipo adzakuthandizani. Chifukwa chake chinthu choyamba ngati mukumva kupweteka kwa msana, timakambirana za pano Kupweteka kumbuyo m'dera lino, osati kumtunda kwenikweni.

Kodi tikukambanso za sciatica, sichoncho? - Kumanja - Zitha kuthandiza bwanji? - Chabwino, zitha kuthandiza sciatica. Koma tikukankhira pambali ngati inu - ndinganene kuti ndichinthu chosiyana - Chabwino - Mukudziwa, mwina mwina si mankhwalawa a sciatica, koma ndicholinga choti ndiyesere - Ndendende . Chifukwa chake chinthu choyamba kuchita ndi kuyandikira pamimba panu, ndiye kuti muli ndi msana wanu mukumva kuwawa, kukokana, zinthu sizikumva bwino.

Mukudziwa kuti mukusokonekera ndipo moyo suli wabwino. Muyenera kuchiza ndipo mukufuna kuchiritsa mwachangu. Bob, uyenera kusuntha. - Inde, inde. - Mudzafunika, mutha kuchita izi pabedi.

Bedi lolimba lingakhale labwino, pansi palinso zosankha. Kwenikweni, ndinganene kuti ndizosankha. - Chotsani. - Ndipo tigona pansi pamimba pako.

Chifukwa chake, ngati muli ndi ululu wammbuyo, mungafune kuti musavutike, monga ndimachitira apa. - Inde, tawonani momwe adayang'anira msana nthawi yonseyo. Mwa njira, iyi si nkhani yaying'ono.

Nditapweteka msana, sindinathe kugona. Ndipo ndikukumbukira kuti Brad anali atangondiwonetsa kumene njirayi. Ndipo tithokoze Mulungu adachita izi chifukwa ndimatha kugona chafufumimba ngati mutachita bwino - inde, chifukwa simukufuna kukwiyitsa msana wanu mukayamba udindo.

Chifukwa chake zomwe tichite tsopano ndikupeza malo abwino. Iyi ndi njira yotulutsira udindo. Ndi zomwe mukufuna kukupangirani msana.

Mutha kukwera kutsogolo kwanu monga chonchi ndikupanga izo. Zitha kukhala zabwino kwambiri mukatenga pilo ndikuyiyika pansi pachifuwa kuti kulemera kwa chifuwa chanu kusanyamulidwe ndi minofu yanu yakumbuyo. Chifukwa timafunikira kupumula kwambiri m'minyewa imeneyi.

Chifukwa chake tengani pilo yanu, mutha kuyika mapilo awiri - ndinali pafupi kuuza Brad kuti mutha kugwiritsa ntchito mapilo awiri - Zowonadi, bwanji osandipatsanso ina? Pilo Bob, ndikhala ndi wina. Mukangofika kumeneku, ngati mukumvako kale bwino, mutha kukhala pamalo abwino pomwe mungayambitse nthawi yanu yachiwiri-90. Komabe, zikakhala kuti, 'O, zili bwino' ndipo nthawi zina zimatenga masekondi 20, masekondi 30 kuti mukhale pansi, m'chiuno kumanzere kapena kumanja.

Koma kawirikawiri ngati kuwawa kuli kumanzere mutha kupita mosiyana. Pepani, ndikupita mbali yakumanja. - Inde chabwino. - Ululu uli kumanzere, chiuno chanu chidzakhala-- Chifukwa chake ndikayang'ana choncho, kupweteka kumanzere, mukusuntha mchiuno mwanu kumanja. - Ululu ndi wolondola, sinthani m'chiuno kumanzere.

Iyi ndi njira yomwe ingakuthandizireni kutsitsa mbaliyo. - Zowona. Ndipita chonchi.

Oo zili bwino. Ndikumva bwino tsopano - Mukuwona, minofu kumbuyo kwanga yasunthika tsopano. Mukudziwa? , Sindikukankhira mkati, simumva ngati akupanikizika kapena ali ndi mgwirizano. - Inde.

Inde, ingokonzekerani mapilo okonzeka. Kuti mutha kuzigwiritsa ntchito moyenera. Zikuwoneka kuti sizikugwira ntchito, mutha kuyesanso izi - inde, ndiye tsopano izi zingalimbikitsidwenso, mwina zimagwira ntchito bwino ngati mutayika bondo pamtunda wopweteka.

Ndimayesa kaye - Liz, ukundimva? Ma mic yanga ikuyenda malata - Zomwe zimapanga ndiye zimazungulira msana wanu pang'ono zomwe zimapangitsa kuti msana wanu ukhale womasuka kwambiri. - Chabwino, ndiye lingaliro lonse ndikuti mumayesa mayendedwe ang'onoang'ono ndipo mupita ku mayendedwe omwe amatsitsimula ndikuchepetsa ululu kwambiri. - Kotero Brad, ngati ululuwo unali mbali inayo, kodi ungayese kugwada? - Inde, ndikhoza kuyesa-- Momwemonso - Mutha kungoyenderera mbali imodzi kapena inzake.

Nthawi zina kungoponda pilo kumakhala kokwanira. Idafika kale pa zero pa 10, palibe kupweteka. Mukanena kugudubuza, mukutanthauza kupukusa kenako nkugwira? - Inde, mungafune kuyika chopukutira kapena china pansi pa mchiuno mwanu kuti musazigwire ndi minofu yanu.

Ah, tiyeni! Mwangwiro kodi inu mukuwona kuti Tsopano inu muziyala izo chimodzimodzi. - Inde, mwamtheradi. - O inde, inde, chifukwa chake 'mudzapeza izi kukhala zabwino kwambiri - Sizovuta kwenikweni, mungotenga zinthu zomwe muli nazo kunyumba, mapilo angapo ndikuyika chopukutira chokonzeka.

ndi wathanzi labwino

Ndipo ikani pansi pamtundu wowawawo ndikuwone ngati zingakukhazitseni mtima. Awa ndi malo abwino kwambiri kumbuyo kwanu. - Inde, tsopano ndiyenera kusuntha izi chifukwa zili pa wokamba wanga. - O, pa maikolofoni yanu? - (anaseka) eya. - Zedi. - Muyenera musakhale ndi maikolofoni pochita izi.

Komabe, mupeza malo omasuka mutachita izi ndipo ngati mungachite izi kamodzi, kupweteka - tidzalowa mu kanthawi - chabwino, izi zikhala zachangu kwambiri. Ndipo kwenikweni osachepera masekondi 90. Muyenera kuigwira pamenepo kwa masekondi 90.

Izi zafufuzidwa ndipo mutha kuyenda kwa masekondi opitilira 90 - ndiye osasuntha kwa masekondi 90? - ndi kungopuma ndikupuma ndipo mukudziwa, ndi mafoni masiku ano, mutha kungogona pamenepo ndikuziwonera m'malo mwake. Ikani powerengetsera ndi beeper ngati mukufuna, ndipo mukamaliza ndi masekondi 90, kapena kupitilira apo ngati kukumvanabe bwino. Osapita kwa mphindi.

Mukudziwa ndimayankhula masekondi 90 mpaka 120. Kenako pang'onopang'ono mutuluke pamalo onyansa pambuyo pake. - Onaninso momwe amadzuka pabedi pano - - Ndikugwira chala changa apa - - Onani momwe nsana uliri wolunjika. Palibe chopanikizika. Yep ndipo tsopano agwira ntchito njira yake yobwerera kumbuyo nthawi zonse. - Ndipo pamenepo timapita.

Onani momwe zimamvekera mukadzuka, suntha pang'ono. Izi ndi za Bob ndi ine tsopano - Chabwino. - Zomwe takumana nazo- Gawolo likuchokera kwa ife - Pitani koyenda pang'ono, pang'ono pang'ono.

Ngati mukufunadi - malo athyathyathya, palibe masitepe, palibe mapiri - sindikunena za mamailo awiri. Mukudziwa, mwina mabuloko angapo. Chilichonse chomwe chingakhale - ngati mukulekerera ndizochepera apo, ngati mungoyenda mozungulira nyumbayo pang'ono, mumapita. - Zimatengera kukula kwa ululu wanu komanso mbiri yanu m'masiku angapo apitawa.

Koma, mukudziwa, gwiritsani ntchito kulingalira bwino. Tsopano tikuwonetsani njira yachiwiri yomwe ili kumbuyo kwanu. - Kugona kumbuyo kwanu ndi njira ina. - Chifukwa chake ngati mungayese pamimba ndipo sizigwira ntchito konse, iyi ikhoza kukhala njira yomwe msana wanu ungathe kuthana nayo bwino.

Muyamba, ndipo ndikadati bedi ndilabwino. Mutha kupita pansi, koma ndilibe vuto ndi bedi pamenepo. Tengani pilo, koma osati pilo yemwe ndi wamkulu kwambiri - Kodi mungatengeko pilo Brad? - Inde, ndendende.

Ndinaganiza ndekha. Mtsamiro uwu mwina ndi waukulu kwambiri kwa ine. Mukufuna china chake, kuponyera pamenepo - Ndipo chomwe chingadzaze pepalalo - Inde.

Ndipo ndiye kukula kwa mtsamiro uzikhala ndi gawo - Kumanja - Ngati ndiwokulirapo, uzikhala ngati bampu lalikulu ndipo ngati ndi waukulu kwambiri sukwanira. - Muyenera kupeza kukula koyenera .- Inde.- Koma ndi momwe zimawonekera, zimapatsa msana arching, yomwe imatsitsimutsanso minofu, kuwapangitsa kukhala ofooka. - Ndipo mungafunikire kusintha pilo ndikuikankhira munjira inayake kuti ikhale yabwino.

Zomwezi ndizofanana, ngati muli m'mimba mutha kusuntha m'chiuno ngati ululu uli kumanja, mutha kusunthira - kumanzere. - Kumanzere. Ndipo mosiyana.

Mwanjira ina kapena imzake, mungosuntha ndikusuntha - muone kuti ndi yiti yomwe ikugwira ntchito - chilichonse chomwe chili chabwino - inde, chomwe chimamverera bwino - komanso zitha kungodalira Kuyika mapilo ndi kupumula, kenako ndikusindikiza powerengetsera masekondi 90 ndikungosangalala, ganizirani za kupuma, kupumula, lolani zinthu zikhazikike. Pambuyo pa masekondi 90, osachepera, mwina 120, mumangotulutsa zinthu pang'onopang'ono. Lolani minofu iyi ikhale yopumula. - Onetsani njira ina yodzuka pabedi Brad, izi zimagwirira anthu ena mbali yanu ndikukankhira mmwamba. - Imeneyo ndi mfundo yabwino.

Chifukwa chake, ngati tisungitsa izi, sitiyambiranso kuzimangiriza. Kumbukirani kuti torso yanu ili pampukutu. Timayitcha kuti 'logrolling' dziko lapansi pochiza ndipo tawonani mawondo anga akubwera pamodzi ndipo mapewa anga amandichititsa kutuluka pang'ono, osati molimba, zokwanira kuti zonse zikhale limodzi.

Timayenda limodzi monga choncho, kukoka mawondo anu kenako mapazi anu nkutuluka. Ndipo mapazi anu adzamira pansi pamene ndikudumphadumpha ndi dzanja ndi chigongono, kukugwirirani ntchito, mutha kugubudukira kumimba ndikutuluka ngati Brad nthawi yoyamba. - Inde, izi zimaganiziranso kuti mumachita zonse pabedi.

Ngati mukugona pansi ndizachilengedwe- - Ndipo musayime pabedi. - Inde, tili ndi ziwiri ndi theka, mukudziwa bedi lokulirapo la mainchesi 26 pano (akuseka). Zomwe mwanu mwachiyembekezo ndi zokulirapo.

Bwerani kuno-- Kubwerera momwe ndidapangira ndiyenera kudzuka. Sindikanatha pomwe ndimayesetsa kudzuka msana wanga ukuwawa ngati, 'ow, ow, ow, ow!' Ndikutanthauza chonsecho. Ndipo zomwe simukufuna kuyesera kudzuka monga chonchi - Kumanja, kulondola - Ayi-ayi, ngakhale mutakhala ndi msana wabwino.

Sindikufuna kuti udzuke pabedi monga choncho. Muyenera kukhala okhazikika tsambalo ndikukankhira choncho. - Sitingamalize monga chonchi, Bob. - Chabwino, mukufuna chiyani? O, ndiyenera kukhala mbali iyi - Ndiko kulondola, ndi monga choncho.

Eya, izi zandimasula Bob (mluzu) - Chabwino, ine ndi Brad titha kukonza chilichonse - Kupatula - Mtima wosweka. - Koma tidzagwira ntchito - Takhala maola ochulukirapo pazomwe mungaganize kuti tikhala tikupita patsogolo pofika nthawiyo.

Tsopano. Sitinatero. - Tikuchedwa, Bob, koma tili bwino.

Ndife olimbikira. Ndili bwino, inu muli bwino. Chabwino, Zikomo powonera.

Kodi nkhawa ingayambitse kupweteka kumbuyo?

Ululu wammbuyondizofala kwambiri kwa anthu omwe ali ndinkhawandi kusokonezeka kwamaganizidwe kuposa omwe alibe. Matenda, ngozi, ndi matenda ali m'gulu lazimayambitsayakupweteka kwa msana.04.05.2021

Uyu ndi Yosefe. Maganizo ake amakhala akuthamanga nthawi zonse ndipo akuthamangitsidwa ndi malingaliro olakwika. Amada nkhawa ndi chilichonse kuchokera pakunena cholakwika kwa mnzake, akudzifunsa ngati angataye foni yake, ndikudzifunsa ngati akudya bwino, mavuto akulu monga ngati mwana wake wamkazi ali pasukulu ali otetezeka kapena momwe angamuwonetsere tsogolo labwino.

Izi zitha kukhala nkhawa zomwe aliyense amakhala nazo, koma kwa Joseph zimawononga moyo wake ndipo amakhala mwamantha nthawi zonse. Caroline amakhalanso ndi nkhawa kwambiri. Ali ndi ntchito yopanikiza yomwe imatenga nthawi yambiri.

Iyenso ndi mayi. Zovuta ndi kupsinjika ndizachilengedwe, koma nthawi zina amathedwa nzeru ndikumafooka, amadwala kwakanthawi kochepa, a Joseph ndi Caroline aganiza kuti ndi nthawi yabwino kukaonana ndi dokotala. Mukufuna kumvetsetsa malingaliro osafunikira awa ndikuwathetsa.

Dotoloyu akuwuza Joseph kuti wapezeka kuti ali ndi nkhawa ya General Anxcare, yomwe imadziwikanso kuti GADW. Caroline anapezeka ndi matenda a mantha. Asanatchulidwe, samadziwa kusiyana pakati pa awiriwa.

GAD ndi matenda amantha ndizovuta zonse zomwe zimakhala ndizosiyana. GAD ndimatenda amisala omwe amadziwika ndi kuda nkhawa mopitilira muyeso pazochitika za tsiku ndi tsiku komanso mtsogolo. Matenda amanjenje amadziwika ndi mantha omwe amatha kuwonekera popanda chifukwa.

Zonsezi zimatha kuchitika nthawi yovutitsa kapena itangochitika kumene. Palibe chifukwa chimodzi cha GAD. Amakhulupirira kuti ndi. chomwe chimayambitsidwa ndikumayanjana kovuta kwa majini, umagwirira waubongo, umunthu komanso malo omwe iwo akhudzidwa amakulira.

zolimbitsa thupi za ab

Zochitika zosautsa komanso zovuta pamoyo wawo zitha kuyambitsanso GAD. Zizindikiro za GAD ndi izi: Kuda nkhawa kwakukulu pazinthu za tsiku ndi tsiku kapena zinthu zomwe sizimayambitsa mantha. Kulephera kusiya nkhawa zanu, ngakhale mukudziwa kuti ndizosamveka kapena zosatheka, ndizopumula, zopsa mtima, kapena zamanjenje.

Zovuta kukhazikika. Mavuto ogona - mwina kugona mokwanira kapena kugona kwambiri. Mantha pang'ono kapena mantha.

Zizindikiro zotsatirazi zitha kukhalanso mwa anthu omwe ali ndi GAD: Mutu wokhazikika komanso nseru. Mphamvu zochepa kapena kutopa nthawi zonse.

Kuchuluka thukuta, kunjenjemera, kapena kugunda kwa mtima. Matenda amanjenje amafotokozedwa kuti amachitika mwamantha mobwerezabwereza, nthawi zambiri popanda chifukwa. Kuopsa kumabweretsa nkhawa yayikulu mwadzidzidzi, pomwe matendawa amakhala akuchulukirachulukira komanso kumangokhalira kuda nkhawa komanso kusapeza bwino za pano komanso mtsogolo.

Zizindikiro za mantha ndi izi: Kumangika mwamantha komanso kupsinjika. Kugwedezeka ndi kunjenjemera. Thukuta.

Kuchuluka kwa kugunda kwa mtima. Kuvuta kupuma. Dzanzi kapena kumva kulasalasa m'manja ndi m'mapazi.

Chizungulire kapena kupepuka. Kupweteka pachifuwa. Kumverera ngati zosatheka kapena kudzipatula kwa iwe wekha.

Chifukwa cha mantha owopsa komanso kupweteka pachifuwa, anthu ambiri omwe amaziwona koyamba amaganiza kuti ali ndi vuto la mtima kapena kuti moyo wawo uli pachiwopsezo. Kugwidwa kumatha kukhala kulikonse kuyambira mphindi zochepa mpaka ola limodzi, ndipo zikatha anthu ena amachira mwachangu ndipo samakumana ndi ina. Ena atha kukhala nayo pafupipafupi, ndipo zokumana nazozo zitha kukhala zowopsa kotero kuti amakhala ndi nkhawa nthawi zonse kuti zidzachitika liti.

Zizindikiro za matenda amisala ndi nkhawa zimatha kuchepetsedwa kapena kuwongoleredwa ndi mankhwala. Ku GAD, chithandizo ndi upangiri zitha kukhala zothandiza kuzindikira kuti nkhawa zanu sizowona kapena zakokomeza komanso zimalimbikitsa malingaliro abwino m'malo molakwika. Pa vuto la mantha, mankhwala ndi chithandizo chitha kuthandizira kuthana ndi zizindikilo kuti muthe kukhazikika ngati mukuwona kuti mwatsala pang'ono kugwidwa.

Matenda akuda nkhawa amakhudza aliyense, ngakhale atakhala olimba kapena opambana sizitanthauza kuvomereza kufooka, koma kusankha kukhala moyo wanu mwaumwini osalola nkhawa izi kukubwezerani kumbuyo. Ngati mumadziwa winawake yemwe ali ndi nkhawa, kuwauza kuti asadandaule kapena 'kuthana nazo' sikungakuthandizeni. Nthawi zambiri amadziwa kuti akuchita mopambanitsa ndipo akuchita zopanda nzeru.

Komabe, mantha, mantha, komanso nkhawa zimakhalabe zenizeni. Osamaweruza ndi kuwadziwitsa kuti mulipo kuti muwathandize popanda kuwonjezera kukakamiza kwina, kungocheza nawo ndikuwonetsa kuti mumawayamikira ngakhale akuwopa kudzakhala ndi gawo lalikulu, kuposa momwe mungaganizire. Nkhaniyi imayendetsedwa ndi BetterHelp, tsamba lawebusayiti lomwe limakupatsani mwayi wolankhula ndi m'modzi mwa omwe ali ndi zilolezo ku 2000+ nthawi yomweyo kudzera pa ulalo wofotokozera kuti mupeze kuyesa kwamasiku asanu ndi awiri ndikutithandizanso kupanga zolemba zambiri za anthu omwe Pangani omwe akukumana ndi zovuta zovuta zamoyo.

Kodi nchiyani chomwe chimathandiza kupweteka kwammbuyo?

Chithandizo chamakhalidwe chingakuthandizeni kuthana ndi vuto lanukupwetekandipothana ndizolephera zilizonse kapena kukhumudwa komwe mukukumana nako chifukwa. Njira zopumulira monga kupuma kwambiri, kupumula kwapang'onopang'ono kwa minofu, ndi biofeedback zitha kukuphunzitsani momwe mungachepetsere kupsyinjika kwa minofu komwe kumakupangitsani kutsikakupweteka kwa msana.Meyi 31, 2011

Kodi njira yachangu kwambiri yothanirana ndi ululu wammbuyo ndi iti?

Osapumula AchyKubwerera

Osapuma kopitilira tsiku limodzi kapena awiri. Ndikofunika kuti mudzuke ndikuyambiranso kuyenda pang'onopang'ono. Kuchita masewera olimbitsa thupi kwapezeka kuti ndi chimodzi mwazothandiza kwambiriNjira zothetsera ululu wammbuyo msanga. Yesetsani kusambira, kuyenda, kapena yoga.

Kodi ndingatani kuti ndipezeko mpumulo msanga ku ululu wakumbuyo?

Kafukufuku akuwonetsa kuti kutentha ndi kuzizira ndi njira zabwino zopezerampumulokuchokerakupweteka kwa msana. Mapaketi a ayezi amapindulitsa kwambiri munthu akagwiritsa ntchito molunjika pambuyo povulala, monga kupsyinjika. Kuyika phukusi la ayezi lokutidwa ndi chopukutira molunjika kukubwereraangathekuchepetsakutupa.

Kodi vuto lakumbuyo lingayambitsidwe ndi kupsinjika?

Zimavomerezedwa kuti kupsinjika kwamaganizidwe kapena zinthu zamaganizidwe zimatha kukulitsa vuto lililonse lakumbuyo; komabe, lingaliro la 'zovuta zokhudzana ndi kupsinjika' kupweteka kwakumbuyo limatenga lingaliro ili patsogolo.

Chifukwa chiyani msana wanga umapweteka ndikakhala ndi nkhawa?

Ululu wammbuyo ndi gawo lomvetsa chisoni la ukalamba, ndipo umatha kukhala chifukwa cha mitundu yayikulu yamatenda am'maganizo. Nkhawa ikamayambitsa kupweteka kwa msana, imatha kubweretsa kupwetekedwa kwamtsogolo kwakumva kosagwirizana ndi nkhawa. Dziwani zambiri zamazizindikiro anu a nkhawa potenga mayeso anga aulere amphindi 7.

Kodi nkhawa imakhudzana bwanji ndi ululu wammbuyo ndi khosi?

Zimapangitsanso kusintha kwa kusintha kwa mankhwala mthupi, komwe kumabweretsa kupsinjika kwa minofu, kupindika kwa minofu ndikumva kupweteka kwammbuyo, phewa ndi khosi, monga zikuwonetsedwa patsamba lino: Kukula kwakanthawi kovutikira, kulimbitsa minofu zikuyenera kukhala.

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Kodi mitundu yosiyanasiyana ya ABS ndi iti?