Vanhu vazhinji vanoona kushungurudzika pavanotanga kushanda kune imwe nzvimbo itsva. Vamwe vadzidzi vanotya chikoro chekudzidza. Zvisinei, kune avo vane chirwere chinokonzera kushungurudzika kwevanhu (SAD), kuzvidya mwoyo pamusoro pekuenda kumitambo yekutambira kana kuenda kune gym chikoro kunogona kuva kwakanyanya zvokuti kunopesana nekushanda kwezuva nezuva.
Chimbofungidzira kufunga kwekuuya kwemajimisi sendima kana phys ed class kukusiya iwe zvakanyanya kuora mwoyo kuti une dumbu mumarota kana kuti unotya kutyisidzira.
Icho ndicho chiitiko chevanhu vazhinji vane SAD kana zvasvika pakuita muviri mune zvekurovedza.
Kushungurudzika Kwemagariro Anokonzera Maitiro paGym
Zvimwe zvezvikamu zvemuitiro wakajairika wekurovedza muviri kana yekuita basa kunogona kukonzera kushungurudzika kwevanhu . Izvi zvinosanganisira
- kuchinja pamberi pevamwe
- kunzwa kunotyisirwa nevamwe avo vari nani
- asingazivi nzira yekushandisa nayo midziyo
- kunzwa sokunge vanhu vari kutarisa kwauri
- kuoma nemapoka emapoka
- kushungurudzika pamusoro pokutuka kana zvimwe zviitiko zvekushanda kunze
- kunetseka nekuita hurukuro duku
- kuzvidya mwoyo pamusoro pokushandisa imba yekugara
Kutarisana Nekushungurudzika Kwevanhu Munharaunda yeGym
Nzira dzekugadzirisa kushushikana kwevanhu munharaunda yekurovedza dzinowira mumashanu mapoka makuru: kutarisira pfungwa dzisina kunaka, kuvaka chivimbo, kuonekwa zvishoma nezvishoma, kuwana rubatsiro uye kusarudza dzimwe nzira.
1. Tungamira Pfungwa
Kurapa kwekushungurudzika kwehutano hwevanhu kunosanganisira kugadzirisa pfungwa dzisina kunaka dzinoita kuti urambe uchizvidya mwoyo. Shandisa nzira iyi kuti ubatsire kurarama nenzira dzinotevera.
Kana iwe uchifunga kuti, "Munhu wese ari kutarisa kwandiri uye anofungidzira kuti ndine mafuta uye ndakasununguka," ndinotsiva nemafungiro echokwadi , "Munhu wose anonyanya kufunga nezvekuti ivo pachavo uye vanoita basa ravo. Ndinonyanya kufarira zvandiri kuita kana zvandiri kuita. "
Kana iwe uchifunga kuti, "Ndinonzwa ndine shungu, handigoni kupedza basa iri," nditsiva nemafungiro echokwadi, " Ndinongoda kuisa pfungwa pane zvekuita uye ini ndinogona kuwana izvi.
Ramba uchitarisa reps (chengetedza kure kana nguva) uye edza kuwana basa rakakura. "
Kana iwe uchifunga kuti, "Ndiri kuitei pano?" Ini handiri pano, handigone kuita izvi, "nditsiva nemafungiro echokwadi ," Ndakaita chinangwa kuti ndive nehuwandu hwakanaka mumwedzi 12 inotevera. ndiri kushanda kune chinangwa ichocho, uye ini ndiri pano zvakangofanana nevamwe vose. "
2. Vaka Chivimbo
Vakai chivimbo chako pamusoro pekuenda kumitambo yekudzidzira muzvinhu izvi zvina zviri nyore:
- Ingoenda uzviite! Kana iwe uchiwanzoenda kumitambo yekurovedza, zviri nyore kuwana nguva imwe neimwe.
- Tsvakurudza maitiro ekurovedza nguva isati yasvika kuitira kuti iwe unzwe uchingotya uye uchiziva chinangwa cheumwe neumwe.
- Ziva kuti iwe paunowedzera kukodzera, chivimbo chako chichakura zvakare.
- Kutenga gym zvokupfeka zvinokuita kuti unzwe uine chivimbo, kuti iwe unofadza, uye izvo zvinoita kuti muviri uve nyore kuita.
3. Kupera Zvishoma
Paunotanga kushandiswa pakuita zvekudzidzira mutsva, iva nemoyo munyoro. Zvishoma nezvishoma zviise pachena kune mamiriro matsva kuitira kuti kufunganya kunogona kuderera uye pakupedzisira kuvimba kwako kuchakura.
- Chimbofunga kuenda kune dzimwe nguva-nguva huru, kuti udzivise vanhu vazhinji.
- Kupfeka matefoni uye teerera kumimhanzi kana mabhuku ehurukuro pakutanga, kuti ubatsire kutarisira kushushikana kwako.
- Ita kuti hurumende yezvinhu zviitike kubva pane zviduku kusvika kuhombe, uye bvisa zvose zvinotarisirwa kunze kwemukati wezvino iwe uri pane urongwa urwu. Muenzaniso wakajeka wekushanyira kwako kumitambo inogona kuonekwa seiyi.
- Shanda pamba uchiita chimwe chinhu chaunofarira.
- Endai kumitambo yekutamba uye famba-famba zvishoma.
- Dzidzira pane imwe makina kwemaminitsi gumi uye wozobva.
- Ita runyora rwekushandisa maitiro uchishandisa mishonga uye uzadzise zvinhu zvose pane rako.
- Itii hi kana kuti taurai zviduku neimwe nhengo yejimini.
- Tora kirasi yeboka sezumba kana yoga.
4. Gamuchira rubatsiro
Kana uchiri kunetseka kuwana nzvimbo yako, enda kumitambo yekurovedza nemunhu anenge atoziva nzira yake kumativi ose, kana kuisa zvidzidzo kumisangano nemudzidzisi wega kuti awane maitiro akakodzera.
5. Sarudza mamwe maitiro
Kana iwe ukaona kuti kushanda kunze kwekurovedza muviri hakukwanisi iwe, funga nezvimwe zvinhu zvaunogona kuita zvakadai sokushanda pamba, kufamba / kutamba, kushambira, nezvimwe.
Gym Anxiety at School
Kuzvidya mwoyo pamitambo yekurovedza hakusi kwevanhu vakuru chete. Vana vazhinji nevechiri kuyaruka vanotamburawo nekushungurudzika kwepamagariro evanhu pakufunga kwekuita chikamu muchikoro chekudzidza.
Zvimwe zvezvinhu zvinokonzera kushungurudzika izvi zvinogona kusanganisira
- kuva uchizvifunga pamusoro pekurema kwako / kuchinja mumuviri wako
- kunetseka pamusoro pokuita kukanganisa paunenge uchichitamba muboka
- kutora kusarudzwa pakupedzisira musarudzo dzeboka
- kushungurudzwa nevamwe vadzidzi
- kuva nekushaya chivimbo mukukwanisa kwako kwenyama
Vabereki nevana vavo / vechidiki vanofanirwa kushanda nechikoro panyaya iyi. Kana mwana kana wechidiki akaonekwa kuti ane SAD, ronga musangano pamwe chete nemudzidzisi, mudzidzisi wezano, gurukota, uye / kana chikoro chepfungwa. Kurukurai dzimwe nzira dzakadai semapurogiramu anonyanya-on-one kana kuti chikwereti nokuda kwekuita basa mumusha kana pazvirongwa kunze kwechikoro.
Somubereki, unogona kubatsira nekuita zvemitambo nemwana wako kuti iwe unoziva kuti achabatanidzwa mune munguva pfupi iri muchikwata cheklasi. Uyewo, taura nemwana wako nezvekuita zvakanaka kuti uzvichereke, uye kuedza kunokosha kupfuura kuve wakanakisa pamutambo. Batsira mwana wako kana wechidiki kuwana zvinhu zvemuviri zvaanofarira chaizvo kuvaka chivimbo uye rudo rwekuita muviri.
Sei Uchienda kuGym / Phys Ed Class paZvose?
Nezvose zvinonetseka zvinokonzera, iwe unganetseka kana gym kana phys ed ed boka rakakosha.
Chirongwa chekugadziriswa kwegore ra2014 chakaratidza kuti kurovedza muviri (zvose aerobic uye kwete-aerobic) kwakashanda sechirevo chekugadzirisa zvinetso zvekuzvidya mwoyo asi zvisingabatsiri pane kupesana nehutano hwepfungwa. Wakawedzera zvipo zvakaratidzwa kune vanhu vane SAD avo vakabatana nekuita zvekurovedza muviri neboka rekufungisisa-maitiro ekurapa.
Zvisinei, meta-analysis ya2013 yaisakwanisa kuwana rubatsiro rwekushandiswa kwemaitiro aerobic sehutano hwakanaka hwezvinetso zvekuzvidya mwoyo zvichienzaniswa nemamiriro ekudzivirira.
Zvinoratidzika kuti kurovedza muviri kunogona kushandiswa zvakanakisa mukuwedzera kune nguva dzose kurapwa kwehutano hwehutano hwevanhu. Haisi nzvimbo yekurapa kana mishonga, asi kana yakawedzerwa kune idzi zvechirongwa zvinogona kuve nezvimwe zvinowedzera kubatsirwa.
Kuongorora nekurapa
Zvakawanikwa zvakasvitsa kuti tidzorere denderedzwa rakazara kune dambudziko rinotarisana nevaya vane hurombo hwemagariro evanhu. Wakamboongororwa uye wakagamuchirwa mushonga wekushungurudzika kwevanhu munzanga here? Kana zvisingaiti, uye kana zviratidzo zvako zvekushungurudzika kwevanhu zvakanyanya, zvinokurudzirwa kuti iwe uite musangano nechiremba wako kuti uwedzere kuongororwa uye kurapwa.
Kana iwe (kana mwana wako / mwana wako) akaonekwa kuti ane SAD, iwe uchave nemikana yekusarudzwa kwehutano uye unogona kunge uchikwanise kunzwisisa zvakakundikana kana zvasvika pakurovedza kana phys phys ed. Izvozvo hazvirevi kuti haugoni kuita chikamu, asi kuti zvingakutora iwe nguva yakareba kuti unzwe wakasununguka.
Kana danho iri rinenge rakaoma zvikuru, unogonawo kutanga nokuverenga mabhuku anobatsira pahurukuro kuti udzidze zvakawanda pamusoro pemishonga yakasiyana-siyana inowanika, uye pakupedzisira kuvaka nzira yako kusvika kugamuchira rubatsiro rwekunze.
> Sources:
> Bartley CA, Hay M, Bloch MH. Meta-analysis: aerobic gadziriro yekurapa zvinetso zvekuzvidya mwoyo. Prog Neuropsychopharmacol Biol Psychiatry . 2013; 45: 34-39. doi: 10.1016 / j.pnpbp.2013.04.016.
> Jayakody K, Gunadasa S, Hosker C. Kuita zvinetso zvekuzvidya mwoyo: kuronga kuongorora. Br J Sports Med . 2014; 48 (3): 187-196. doi: 10.1136 / bjsports-2012-091287.
> Spark. Mazano emubereki: Kubatsira Mwana Wako Kukunda PE Kutya