Maitiro Ekusimudzira Kuvimba Kwako Mune Mashanu Nyore Matanho

Zvemukati

• Teerera Simba
• Vaka Simba Rako Repfungwa
• Simba Kumusoro neYoga
• Nyorazve Nyaya Yako
• Tarisa Wako Uhwine
• Ongororo ye

Kuti uwane zvaunoda-kubasa, munzvimbo yekurovedza muviri, muhupenyu hwako - zvakakosha kuti uve nechivimbo, chimwe chinhu isu tese takadzidza kuburikidza neruzivo. Asi dhigirii iyo iyo pfungwa-inokoshesa paunenge uchityaira budiriro yako inogona kukushamisa iwe. "Kuvimba kunoenderana nekugona kana tasvika pakubudirira," anodaro Cameron Paul Anderson, Ph.D., purofesa muHaas School of Business paUC Berkeley. Kana iwe uchinzwa zvakanaka pamusoro pako, wakagadzirira kutora njodzi uye zvirinani kukwanisa kudzoka kubva pazvipingamupinyi. Iwe zvakare funga zvine hunyanzvi uye uzvisundire zvakanyanya, anodaro.

Kuvimba kunotokubatsira kushandisa simba rakanaka rekushushikana, sekutsvagurudza kubva kuYunivhesiti yeChicago. Vanhu vasina chokwadi nezvavo vanowanzoona zviratidzo zvekukakavadzana (sezvanza zvekudikitira) sezviratidzo zvekuti vave kuda kukundikana, zvinova chiporofita chinozvizadzisa. Vanhu vane chivimbo havana kubhurwa nemhando iyoyo yekusagadzikana uye vanogona kukohwa mabhenefiti ekupindura kwekushushikana (sekufunga kwakasimba) uye voita zvirinani vachimanikidzwa. (Heano chaizvo maitiro ekushandura kushushikana kuita simba rakanaka.)

"Genetics account inosvika 34 muzana yekuvimba," Anderson anodaro-asi iwe unodzora mamwe maviri-matatu. Kuzvivimba kwaunonzwa kunobva pakuverenga uko uropi hwako hunoita nekuyera zvinhu senge zvakaitika zvekare zvichipesana nehunhu senge tarisiro. Kuvandudza kuvimba kwako kunoreva kugona iyo equation. Aya matipi achabatsira.

Teerera Simba

Vanhu vane izvo zvinonzi nenyanzvi "kukura pfungwa-dzinoisa" -kutenda kwekuti chero munhu anogona kuve akanaka pane chimwe chinhu, zvisinei nehunyanzvi hwavo hwekutanga-vanowanzove vane chivimbo kupfuura avo vanofunga kuti hunyanzvi hwakazvarwa, Anderson anodaro. Kukura kwepfungwa-seti inokukurudzira kuti ufambe kukundikana kwekare uye utore kurudziro kubva pakubudirira. Kuti utore iyi yakanaka-yekufunga maitiro, Anderson anoratidza kutarisisa kune mashoma madiki. "Izvi zvinovaka kutenda kwako mukugona kwako, saka kana watarisana nemamwe mabasa akaoma, unonzwa uine chivimbo," anodaro. Kupemberera izvo zvidiki budiriro zvinokubatsirawo iwe kuona kufambira mberi kwako kwese paunenge uchishandira kune chinangwa. (Shandisa aya matipi ekuwedzera hutano hwako uye kukunda chero dambudziko rekurovedza muviri.)

Vaka Simba Rako Repfungwa

Kushanda kunze ndechimwe chezvinhu zvine simba kwazvo zvaunogona kuita kuti uwedzere kuvimba, anodaro Louisa Jewell, munyori we Waya Uropi Hwako Kuvimbika: Iyo Sayenzi Yekukunda Kuzvifungira. "Paunorovedza muviri, huropi hwako hunogamuchira mameseji kubva kumuviri wako anoti, ndakasimba uye ndinokwanisa. Ndinogona kusimudza zvinhu zvinorema uye kumhanya madaro marefu," anotsanangura. Kuita maekisesaizi kuburitsa zvinopa simba, kusimbisa manzwiro endorphin, kunoderedza kusagadzikana, uye kukukanganisa kubva pane zvakashata pfungwa, anodaro Oili Kettunen, Ph.D., nyanzvi mune zvehutano kurovedza muviri paSport Institute yeFinland muVietumäki. Kuti ubatsirwe, ita kanokwana kuita 180 maminetsi ekurovedza muviri pasvondo, kana maminetsi makumi matatu kusvika makumi mana mazuva mashanu pasvondo, anodaro. Uye shanda kunze mangwanani kana uchigona kuizunza. "Mafungiro echigarire ekuita zvaunowana achapesvedzera maitiro ako zuva rese," anodaro Jewell.

Simba Kumusoro neYoga

Imwe yoga inomisa inogona kukubatsira iwe kuvaka chivimbo, maererano netsvagiridzo nyowani mujenari Miganhu muPsychology. Gomo pose (kumira nemakumbo ako pamwechete uye musana wako uye chipfuva chakasimudzwa) uye gondo rinomira (wakamira nemaoko ako akasimudzwa kusvika pakureba kwepafudzi ndokuyambuka pamberi pechipfuva) kuwedzera simba uye manzwiro ekupa simba. Sei? Kumwe kutsvagurudza kunoratidza kuti yoga inogona kukurudzira iyo vagus nerve-tsinga inopinza inomhanya kubva muuropi ichienda padumbu-izvo zvinowedzera simba, hutano, uye kuzviremekedza, anodaro munyori wekudzidza Agnieszka Golec de Zavala, Ph.D. Shanduko dzaive pachena mushure memaminetsi maviri chete, anowedzera. Zano rake: "Ita yoga nguva dzose. Inogona kunge iine mabhenefiti anogara kwenguva refu. Inogona kukanganisa hurongwa hwepakati munzira yakadzika, inotsungirira yekuvandudza simba uye kuvaka chivimbo." (Tanga neiyi yoga kufema maitiro anovaka kuvimba.)

Nyorazve Nyaya Yako

Vanhu vanogadzira rondedzero nezve kugona kwavo, anodaro Jewell. "Ndipo paunozviudza iwe, handisi weCrossFit, kana ndinotya kutaura pamberi pevanhu," anotsanangura kudaro. Asi iwe une simba rekutsanangudza zvakare kuti iwe unozviisa-mumapoka sei kupfuudza zvakapfuura izvo zvipingamupinyi zvepfungwa. (Heino chikonzero nei uchifanira kuedza chimwe chinhu chitsva.)

Tanga nematauriro aunoita wega. Paunenge uchifunga nezvenharaunda yehupenyu hwako inokonzeresa kusahadzika, shandisa zvisazitasingwi zvemunhu wechitatu: "Jennifer anotya" pane kuti "Ndiri kutya," vanotsvaga kubva kuYunivhesiti yeBuffalo vanoratidza. Zvinoita sehupenzi, asi zvinoshanda: Vanhu vakashandisa nzira iyi vasati vapa hurukuro vakanzwa zvakanaka nezvekuita kwavo kupfuura avo vasina. Chechitatu-munhu kufunga kunogona kugadzira pfungwa yedaro pakati pako nechinhu chiri kupisa kusachengeteka kwako. Izvo zvinoita kuti iwe uzvigadzirise iwe semumwe munhu akagonesa.

Tarisa Wako Uhwine

Paunofungidzira kana kuzviona pachako uchiita chimwe chinhu, uropi hwako hunoita sekunge iwe uri kunyatso kuzviita, tsvagiridzo kubva kuYunivhesiti yeWashington inoratidza. Izvi zvinobatsira paunenge uchidzidzira chimwe chiitiko, sekumhanya nhangemutange kana kupa muchato. Asi kumwe kuona kwekudzidzira maitiro kunobatsira kuwedzera kuzvitutumadza kwako kwese. Tanga nekuratidza mamiriro ezvinhu apo unonzwa uine chivimbo zvakanyanya, anodaro Mandy Lehto, Ph.D., murairidzi wega. Ita kuti mamiriro acho ezvinhu ave akajeka sezvinobvira. Wakamira sei? Wakapfekei? Ita izvi kwemaminetsi mashoma kamwe kana kaviri pazuva, Lehto anodaro. Inoshanda nekuti inokuita kuti udzidzire kunzwa kuzvivimba, kusimbisa maseketi ehuropi anokuudza kuti wakagadzirira uye unokwanisa. Mushure mechinguva, unozokwanisa kutora pane iwo manzwiro akanaka pese paunenge uchiada.

Ongororo ye