6 Nzira dzeKudzosera Brain Yako

Zvemukati

• 1. Tamba mitambo yemavhidhiyo
• Mitambo yakasiyana, mabhenefiti akasiyana
• 2. Dzidza mutauro mutsva
• Wedzera grey nyaya…
• … Nenyaya chena
• 3. Ita mimhanzi
• 4. Kufamba
• 5. Rovedza muviri
• 6. Gadzira hunyanzvi
• Gamuchira kusagadzikana
• Chinokosha

Nyanzvi hadzisati dzaona miganhu yekugona kwehuropi. Vamwe vanotenda kuti isu hatigone kunyatsovanzwisisa vese. Asi humbowo hunotsigira kuvapo kweimwe yemaitiro ayo akakosha: neuroplasticity.

"Neuroplasticity" inoreva kugona kwehuropi hwako kuzvigadzirisa kana kuzvirova pacharo kana ichiziva kukosha kwekuchinja. Mune mamwe mazwi, inogona kuenderera ichikura uye ichichinja muhupenyu hwese.

Semuenzaniso, kana kushungurudzika kwehuropi mushure me Tsaona yemotokari kukanganisa kugona kwako kutaura, hauna kunge warasikirwa nemano aya zvachose. Therapy uye rehabilitation inogona kubatsira uropi hwako kudzidzazve kugona uku nekugadzirisa nzira dzekare kana kugadzira idzva.

Neuroplasticity zvakare inoita kunge ine vimbiso semutyairi wekugona kurapwa kwevamwe hutano hwepfungwa.

iwo mafungiro akasarudzika maitiro anoitika nekushushikana, semuenzaniso, anogona kukonzerwa nekukanganisa kana kukanganisika maitiro europlasticity. Exercises iyo inosimudzira yakanaka neuroplasticity, saka, inogona kubatsira "kunyora" maitiro aya kuvandudza kugara zvakanaka.

Kubhadhara uropi hwako kunganzwika kunge kwakaoma, asi chiri chinhu chaunogona kuita kumba.

1. Tamba mitambo yemavhidhiyo

Ehe, iwe unoverenga izvo chaizvo.

Gakava pamusoro pezvingabatsire uye njodzi yemitambo yemavhidhiyo inogona kukakavara zvakanyanya, asi kana iwe uchinakidzwa nekutamba, pane dzimwe nhau dzakanaka: inoratidza kuti hobho iyi inogona kuve nezvakawanda zvekuziva mabhenefiti.

Zvakanakira zvine chekuita nekutamba zvinosanganisira kuvandudza mu:

• kufambisa mota
• kuzivikanwa kunoonekwa uye kufamba kwenzvimbo
• ndangariro uye nguva yekuita
• kufunga, kuita sarudzo, uye kugona kugadzirisa matambudziko
• kugadzikana
• kushandira pamwe uye kutora chikamu kwechikwata

Muchidimbu, kana iwe uchitamba mitambo yemavhidhiyo, iwe unodzidzisa huropi hwako hunyanzvi hunyanzvi. Iyi mhedzisiro inogona kuvandudza yako mutambo wemitambo, zvirokwazvo, asi zvakare inotakura kune kune hwasara hupenyu hwako:

• Kudzidza kupora kubva mukundikana mumutambo kunogona kukubatsira iwe kuve nani pakuramba uchidzoka kubva kumashure.
• Kutsvaga mhinduro dzakasiyana dzebasa mumutambo kunogona kubatsira kusimudzira kufunga kwekugadzira.

Mitambo yakasiyana, mabhenefiti akasiyana

Zvinoenderana ne, mhando dzakasiyana dzemitambo dzinogona kupa akasiyana mabhenefiti:

• 3-D mitambo yemitambo yakaratidzika kunge inobatsira mukuvandudza mundangariro, kugadzirisa matambudziko, uye kuzivikanwa kwenzvimbo.
• Pikicha mitambo inobatsira kusimudzira hunyanzvi hwekugadzirisa matambudziko, kubatanidza huropi, uye kufanotaura nzvimbo.
• Rhythm yemitambo, sekutamba kana kurovedza mitambo yemavhidhiyo, inogona kubatsira kuvandudza visuospatial memory uye kutarisisa.

Iyi mhedzisiro inoita kunge inokanda mukati mushure meanenge maawa gumi nematanhatu emutambo. Izvi hazvireve kuti iwe unofanirwa kutamba kwemaawa gumi nematanhatu kamwechete, hongu - izvi chaizvo hazvikurudzirwe.

Asi kuwedzera maawa mashoma emitambo yevhiki nevhiki kunguva yako yekuzorora inogona kuva nzira huru yekuvandudza neuroplasticity.

2. Dzidza mutauro mutsva

Wakambofunga nezvekudzidza mumwe mutauro? Zvichida iwe waifunga wechipiri (kana wechitatu) mutauro unogona kusimudzira mikana yako yebasa, kana iwe waida kuitora kuti ungonakidzwa.

Chero zvazvingaitika, unenge uri kuita uropi hwako hukuru hunofarira. Pane humbowo hwakawanda hunoratidza kuti kuwana mutauro mutsva kunovandudza mashandiro ekuziva.

Wedzera grey nyaya…

Mune imwe ongororo yegore ra2012, vaongorori vakatarisa gumi vadzidzi vekuchinjana vaive zvizvarwa zveChirungu vatauri vanodzidza chiGerman muSwitzerland Mushure memwedzi mishanu yekudzidza zvakanyanya mutauro, hunyanzvi hwavo muchiGerman hwainge hwawedzera - uye nekudaro yaive nehukuru hwegrey nyaya muuropi hwavo.

Grey nyaya inovaka matunhu akakosha munzvimbo dzako, kusanganisira nzvimbo dzakabatana ne:

• mutauro
• kutarisa
• ndangariro
• manzwiro
• mota hunyanzvi

Kuwedzera grey nyaya kuwanda kunogona kuvandudza basa rako munzvimbo idzi, kunyanya kana uchikura.

Muchokwadi, zvinofungidzirwa kuti mitauro miviri inogona kupa zvimwe zvinopesana nekudzikira kwekuziva. Kudzidza mutauro panguva ipi neipi yehupenyu kunogona kubatsira kudzikisira kudzikira kweramangwana kunoenderana nezera, kusanganisira zviratidzo zvekuora mwoyo.

Chimwe chidzidzo che2012 chakawana humbowo hwekutsigira iyo pfungwa yekuti kunhonga mutauro mutsva kunowedzera kuchena nyaya kuwanda uye neuroplasticity.

Mushure memwedzi mitatu yekudzidza kwakadzama kwenyaya nyowani, vaturikiri vakuru gumi nevaviri vakaona kuwedzera mune zvese grey nyaya kuwanda uye hippocampal vhoriyamu. Iyo hippocampus inoita basa rakakosha mukurangarira kwenguva refu ndangariro.

… Nenyaya chena

Zvinoenderana, kudzidza mutauro wechipiri mukukura kunogona zvakare kusimbisa chena nyaya, iyo inobatsira kufambisa kubatana kwehuropi uye kutaurirana pakati penzvimbo dzakasiyana dzehuropi.

Kudzidza mutauro mutsva chero zera kunogona kutungamira ku:

• kwakasimba kugadzirisa-kugadzirisa uye kugona kwekufunga hunyanzvi
• mazwi akavandudzwa
• kunzwisisa kukuru kwekuverenga
• kuwedzera kugona kuita zvakawanda

Iwe unogona kunge wakanzwa nezve online zvirongwa uye maapps saRosetta Stone, Babbel, uye Duolingo, asi iwe unogona kudzidza mitauro mune dzimwe nzira futi.

Rova rako renzvimbo yechipiri mabhuku mabhuku, kana kutarisa raibhurari yako kune mabhuku uye maCD.

Chero nzira yaunosarudza, edza kunamira nayo kwemwedzi mishoma, kunyangwe iwe uchingoita gumi kana gumi nemashanu maminetsi ekudzidza pazuva.

3. Ita mimhanzi

Mimhanzi ine akati wandei kubatsirwa. Inogona kubatsira kunatsiridza yako:

• mafungiro
• kugona kudzidza nekurangarira ruzivo rutsva
• kuisa pfungwa uye kutarisa

Mimhanzi kurapa zvakare inoita sekubatsira kudzora kudzikira kwekuziva kune vakuru vakuru.

Tsvagiridzo kubva muna2017 inoratidza mimhanzi, kunyanya kana ichibatanidzwa nekutamba, hunyanzvi, mutambo, uye kurovedza muviri, zvinobatsira kusimudzira neuroplasticity.

Inogona kuvandudza kufamba pamwe nekubatana uye inogona kubatsira kusimbisa kugona kwendangariro. Asi hazvingobatsiri kudzivirira kuwedzera kwekuziva kwekudzikira. Iyo inogona zvakare kubatsira kudzikamisa kushushikana kwepfungwa uye kugadzirisa hupenyu hwehupenyu.

Zvinoenderana neongororo ya2015, kudzidziswa kwemimhanzi zvakare kune mabhenefiti senge neuroplasticity kurovedza muviri.

Kudzidza kuridza mimhanzi muhucheche kunogona kubatsira kudzivirira pakurwisa-zvine chekuita nezera uye kunotungamira mukuvandudzwa kwekuziva kwekuita mukukura kwevakuru, kweimwe.

zvakare inoratidza kuti vaimbi vanowanzo kuve ne:

• zvirinani odhiyo uye anoona maonero
• kutarisa kukuru uye kutarisisa
• zvirinani ndangariro
• zvirinani kufambisa mota

Hazvina kunonoka kudzidza chiridzwa. Dzidziso dzepamhepo dzinogona kukubatsira kuti utange, kunyanya kana iwe usiri kuda kukwenya pazvidzidzo.

Tarisa uone kushambadza kwako kwenzvimbo dzakashandiswa, kana kuyedza nzira dzisingadhuri senge ukulele, harmonica, kana keyboard (sebhonasi yakawedzerwa, vanhu vazhinji vanoona zviridzwa izvi zviri nyore kudzidza).

Kwete mimhanzi zvakanyanya? Zvakanaka! Kunyangwe kuteerera mimhanzi nguva zhinji kunogona kubatsira kuwedzera huropi neuroplasticity. Saka batidza yako yaunofarira playlist - yakanaka kune yako uropi.

4. Kufamba

Kana iwe uchinakidzwa nekufamba, heino chimwezve chikonzero chekubuda uye unotsvaga kune imwe nzvimbo nyowani: Kufamba kunogona kubatsira kusimudzira kugona kwekuziva, kukurudzira iwe, uye kuwedzera kugona.

Kusangana nenzvimbo nyowani nenzvimbo dzakatenderedza zvinogona zvakare kukubatsira iwe kudzidza nezve tsika dzakasiyana uye uve mutauri ari nani, ese ari maviri anogona kuve neanowedzera ekuziva mabhenefiti.

Kushanyira nzvimbo nyowani kunogona kubatsira kuwedzera maonero ako epasirese, ayo anogona kubatsira kuvhura pfungwa dzako uye nekukupa maonero matsva pazvinhu zviri padhuze nepamba, sezvinangwa zvebasa, hushamwari, kana hunhu hwako.

Kana iwe usingakwanise kubuda upinde munyika yakafara izvozvi, usazvidya moyo. Unogona achiri kutora pachako parwendo pedyo kumba.

Edza:

• kutora rwendo rurefu kuburikidza nenzvimbo nyowani
• kuita yako yekutenga mune imwe chikamu cheguta
• kuenda kunokwidza
• kufamba chaiko (tanga neNational Geographic kufamba chaiko paYouTube)

5. Rovedza muviri

Vazhinji vanhu vanoziva kuti kurovedza muviri kunopa akati wandei mabhenefiti epanyama:

• mhasuru dzakasimba
• kunatsiridza hutano uye hutano
• kurara zvirinani

Asi kurovedza muviri kunosimbisawo huropi hwako. Kurovedza muviri - kurovedza muviri aerobic kunyanya - kunogona kutungamira mukuvandudzwa kwehunyanzvi hwekuziva senge kudzidza uye ndangariro.

Zvinoenderana ne, kurovedza muviri kunobatsirawo kugadzirisa kubatana kwemotokari uye kubatana kwehuropi, uye kunogona kudzivirira kubva pakuderera kwekuziva.

Imwe bhenefiti yekurovedza muviri seyuroplasticity kurovedza muviri? Iyo inobatsira kusimudzira kuwedzera kuyerera kweropa uye kukura kwesero muuropi, iyo yekutsvagisa inosangana nekuderedza kushushikana kwezviratidzo.

Kana ukarovedza muviri nemumwe munhu kana muboka rakakura, pamwe uchaona zvimwe zvakanaka zvemagariro zvakare.

Kubatana kwakasimba kwenzanga kunovandudza hupenyu hwehupenyu uye kugadzikana kwemweya, saka kubatana nevamwe nguva zhinji inogona kuva imwe nzira huru yekusimudzira hutano hwehuropi uye kubatsira kubvisa zviratidzo zvekushushikana uye kushushikana.

Maekisesaizi ekurovedza muviri anogona kusiyana, zvichienderana nezera rako, kugona, uye hutano, asi izano rakanaka kuwana zvishoma chiitiko chezuva nezuva.

6. Gadzira hunyanzvi

Kugadzira hunyanzvi kunogona kukubatsira iwe kuona nyika nenzira nyowani, dzakasiyana. Unogona kushandisa hunyanzvi kugadzirisa uye kuratidza manzwiro, kugovana zvawakasangana nazvo, kana kuwana nzwisiso yakadzama pamatambudziko ako, semuenzaniso.

Kutsvagurudza kubva muna2015 kunoratidzira mafomu ehunyanzvi sekudhirowa uye kupenda zvakanangana nehuropi hwako nekusimudzira kugona uye kugadzirisa kugona kwekuziva.

Kutsvaga kwehunyanzvi kunogona kubatsira zvakare kugadzira nzira nyowani uye kusimbisa zviripo kubatana muuropi hwako, zvichitungamira kune irinani yekuziva basa kwese.

Hapana chiitiko chehunyanzvi? Hapana dambudziko. Kufanana nehunyanzvi hwakawanda, hunyanzvi hwekugona hunowanzovandudzika nenguva uye nekudzidzira.

YouTube inopa yakawanda yekupenda dzidziso, uye raibhurari yako yemuno (kana chero chitoro chemabhuku) inogona kunge iine mabhuku ekudhirowa kana kuveza vanhu vechero hunyanzvi hunyanzvi.

Gamuchira kusagadzikana

Kunyangwe kuita zvakapusa doodling kunogona kupa huropi mabhenefiti nekumisikidza iyo yehuropi default mode network, iyo inobvumidza yako huropi kuti ipfupike isingatarise.

Iyi nguva yekuderera kwepfungwa inoenderana zvakananga neuroplasticity. Kurega uropi hwako kuzorora kunogona:

• kunatsiridza kugona
• kukanganisa tsika dzisingadiwe
• kukubatsira iwe kuwana mhinduro nyowani kumatambudziko

Nekudaro, inotevera nguva iwe paunowana iwe pachako uchimirira pane chimwe chinhu chisina maoko, tora chinyoreso uye utore doodling.

Art inogona zvakare kubatsira kusimudzira zororo, saka funga yekuvaka nguva yehunyanzvi muvhiki rako. Sanganisira mumwe wako uye mhuri, zvakare - munhu wese anobatsirwa pano.

Chinokosha

Nyanzvi dzakatenda kare kuti mushure mechinhu chakapihwa muhupenyu, uropi hwako hahuchakwanisa kuchinja kana kusimukira mberi. Zvino ivo vanoziva ichi hachisi chokwadi.

Uine chinguva chenguva uye moyo murefu, unogona kudzoreredza huropi hwako, izvo zvinogona kubatsira nezvimwe zviratidzo zvehutano hwepfungwa uye kudzivirira kubva pakuderera kwekuziva.

Crystal Raypole akamboshanda semunyori uye mupepeti weGoodTherapy. Minda yake yekufarira inosanganisira mitauro yeAsia uye zvinyorwa, dudziro yeJapan, kubika, sainzi yechisikigo, hutano hwepabonde, uye hutano hwepfungwa. Kunyanya, akazvipira kubatsira kudzikisira ruzvidzo rwakanangana nenyaya dzehutano hwepfungwa.