5 Mahara Ekumanikidza Ekurara

Zvemukati

• 1. Gedhi reMweya
• 2. Kupindirana kwetatu yin
• 3. Chitubu chinoputika
• 4. Suo remuganhu wepakati
• 5. Dziva remhepo
• Ko kutsvagurudza kunotii?
• Nguva yekuona chiremba
• Chinokosha

Mhedziso

Kushaya hope chirwere chakajairika chekurara chinoita kuti zviome kurara uye kurara. Kuva nehope kunotadzisa vanhu vazhinji kuwana maawa manomwe kusvika mapfumbamwe ekurara husiku humwe zvinokurudzirwa nenyanzvi.

Vamwe vanhu vanoona nguva pfupi yekushaya hope kwemazuva mashoma kana mavhiki, nepo vamwe vachishaya hope kwemwedzi panguva.

Kunyangwe uine kangani kahope, acupressure inogona kupa zororo. Acupressure inosanganisira kushandisa kubata kwemuviri kukurudzira kumanikidza mapoinzi anoenderana neakasiyana mativi ehutano hwepanyama uye hwepfungwa.

Kunyangwe iwe uchikwanisa kuve neacupressure inoitwa nehunyanzvi, iwe unogona zvakare kuyedza kukurudzira zvinomanikidza zvirevo wega. Verenga pamusoro kuti udzidze mishanu yekumanikidza iwe yaunogona kuyedza uye kuziva zvakawanda nezve sainzi irikuseri kwekushandisa acupressure yekurara.

1. Gedhi reMweya

Iyo yemweya gedhi poindi iri pane iyo crease pane yako yekunze ruoko, pazasi pe pinkie munwe.

Kurapa kushaya hope:

1. Inzwa nezve diki, isina mhango nzvimbo munzvimbo ino uye isa kumanikidza kumanikidza mune yakatenderera kana kumusoro-uye-pasi kufamba.
2. Enderera kwemaminetsi maviri kusvika matatu.
3. Bata rworuboshwe rwepfungwa neunyoro kumanikidza kwemasekondi mashoma, uye wobata rerudyi.
4. Dzokorora panzvimbo imwechete yeimwe ruoko rwako.

Kukurudzira iyi yekumanikidza inosanganisirwa nekunyaradza pfungwa dzako, izvo zvinogona kukubatsira iwe kurara.

2. Kupindirana kwetatu yin

Iwo matatu yin mharadzano poindi iri pane yako yemukati gumbo, pamusoro petsoka dzako chete.

Kurapa kushaya hope:

1. Tsvaga iyo yepamusoro nzvimbo pane yako ankle.
2. Verenga mana upamhi hweminwe kumusoro kwegumbo rako, pamusoro petsoka dzako.
3. Nyorera kumanikidza kwakadzika zvishoma kuseri kweako rakanyanya repazasi gumbo bone (tibia), kukwiza nemasenduru kana kumusoro-uye-pasi mafambiro kwemasekonzi mana kusvika mashanu.

Kunze kwekubatsira nekushaya hope, kuenzanisa ino yekumanikidza poindi kunogona zvakare kubatsira pamwe nepelvic kusagadzikana uye kumwedzi kurwadza.

Usashandise iyi yekumanikidza poindi kana iwe uine nhumbu, sezvo iri zvakare inosanganisirwa nekuderedza basa.

3. Chitubu chinoputika

Iyo yekupupira yechirimo poindi iri pane imwe yetsoka yako. Ndiko kushushikana kudiki kunoonekwa pamusoro penzvimbo yepakati petsoka dzako apo zvigunwe zvako zvigunwe mukati.

Kurapa kushaya hope:

1. Nhema kumusana nemabvi ako akakotama kuti ugone kusvika tsoka dzako nemaoko ako.
2. Tora tsoka imwe muruoko rwako uye ukombore zvigunwe zvako.
3. Inzwa nezve kushushikana pasi petsoka dzako.
4. Nyorera kumanikidza kwakasimba uye kwiza iyi poindi kwemaminetsi mashoma uchishandisa denderedzwa kana kumusoro-uye-pasi kufamba.

Kukurudzira iyi yekumanikidza poindi inofungidzirwa kuti inodzora simba rako uye kukurudzira kurara.

4. Suo remuganhu wepakati

Iyo yemukati yekumuganhu gedhi poindi inowanikwa pane yako yemukati ruoko pakati pematoni maviri.

Kugadzirisa kushaya hope:

1. Dzorera maoko ako pamusoro kuitira kuti zvanza zvako zvakatarisa kumusoro.
2. Tora ruoko rumwe uye uverenge hupamhi hweminwe mitatu pasi kubva pachiuno chako.
3. Nyorera kudzikisira kwakadzikira pakati pematoni maviri munzvimbo ino.
4. Shandisa denderedzwa kana kumusoro-uye-pasi kufamba kukwiza nzvimbo yacho kwemasekonzi mana kusvika mashanu.

Kunze kwekukubatsira iwe kurara, iyo yemukati yekumuganhu gedhi poindi inosanganiswa neinozorodza svoto, kurwadziwa mudumbu, uye kutemwa nemusoro.

5. Dziva remhepo

Iyo dziva remhepo poindi iri kumashure kwemutsipa wako. Iwe unogona kuiwana nekunzwa kwemastoid bone kuseri kwenzeve dzako uye nekutevera iyo groove kutenderedza kusvika iko iko mutsipa wako wemutsipa unonamira padhehenya.

Kurapa kushaya hope:

1. Batanidza maoko ako pamwe chete uye zvinyoronyoro vhura zvanza zvako nezvigunwe zvakabatana kuti ugadzire kapu nemaoko ako.
2. Shandisa zvigunwe zvako kuisa yakadzika uye yakasimba kumanikidza padhehenya rako, uchishandisa denderedzwa kana kumusoro-uye-pasi kufamba kukwiza nzvimbo ino kwemasekonzi mana kusvika mashanu.
3. Fema zvakadzama paunenge uchikwiza nzvimbo.

Kukurudzira iyi yekumanikidza nzvimbo kunogona kubatsira kudzikisa kufema zviratidzo, sekukosora, izvo zvinowanzo kukanganisa hope. Inobatanidzwawo nekuderedza kunetseka uye kudzikamisa pfungwa.

Ko kutsvagurudza kunotii?

Acupressure yanga iriko kwezviuru zvemakore, asi nyanzvi dzichangotanga kuongorora kushanda kwayo sekurapa. Nepo mazhinji ezvidzidzo zviripo nezve acupressure uye kurara zvidiki, mhedzisiro yavo iri kuvimbisa.

Semuenzaniso, ongororo ya2010 yaisanganisira vatori vechikamu makumi maviri neshanu munzvimbo dzekuchengetedza kwenguva refu dzaive nedambudziko pakurara. Hunhu hwavo hwekurara hwakavandudzwa mushure memavhiki mashanu ekurapwa kweacupressure. Mabhenefiti akaenderera kweanosvika mavhiki maviri mushure mekumira kwavo kurapwa.

Chidzidzo chegore ra2011 chinosanganisira makumi mana nevasere vakadzi vanopera kuenda kumwedzi nekushaya hope vakawana zvakafanana mushure memavhiki mana ekurapwa.

Kune zvidzidzo zvakawanda zvakawanikwa zvakafanana, asi zvese zvidiki uye zvakaganhurirwa. Nekuda kweizvozvo, nyanzvi hadzina dhata dzakakwana dzemhando yepamusoro kudhirowa chero mhedzisiro yekongiri.

Zvisinei, hapanawo humwe uchapupu hwokuti acupressure inoderedza hutano hwekurara, saka zvechokwadi zvakakodzera kuedza kana iwe uchifarira.

Nguva yekuona chiremba

Kurara kwakakosha kune hutano hwako hwepanyama uye hwepfungwa.

Nguva dzose kusawana kurara kwakaringana kwakabatana kune huwandu hwezvinetso zvehutano, zvinosanganisira:

• kushaya simba kwekudzivirira immune
• kurema kuwedzera
• kuderera kwekuziva basa

Kana iwe uine kushaya hope kunogara kweanopfuura mavhiki mashoma, ita musangano nachiremba wako. Iwe unogona kunge uine mamiriro ari pasi anoda kurapwa.

Chinokosha

Vazhinji vanhu vanobata nekushaya hope pane imwe nguva muhupenyu hwavo. Kana iwe uchitsvaga mushonga wepanyama kuti uvandudze kurara kwako, edza kuita acupressure maminetsi gumi nemashanu usati warara.

Ingo ita chokwadi chekutonga kunze chero zvikonzero zvinokonzeresa kwenguva refu kusarara.