Neuromuscular shakatawa ta Jacobson

Jacobson dabara bada shawarar ga duk wanda a cikin ko ta wani hanya da matsaloli a shakatawa da murdede tsarin. A cikin m duniya mutane suna rayuwa a cikin matsananci sauri, a tashin hankali, a tsoma bakin dalilin ƙararrawa kuma irin ƙarfin lantarki. Overvoltage tara a kan lokaci, abu don irritability da danniya. Tun da jikin mu ne guda naúrar na jiki da kuma ruhu, da jijiya-tsoka shakatawa ba ka damar shakata da kwarangwal tsokoki , saboda haka, a gyara m jihar.

hanyar Tarihi

Dangantakar wani tunanin da kuma ta jiki jihar na jiki lura likita da kuma masanin kimiyya daga Amirka, Edmund Dzhekobson. Research bayyananen motsin zuciyarmu ya ciyar a 1922. By nazarin hali na marasa lafiya, ya kiyasta wani tunanin jihar, aunawa da tsanani da tsoka sautin. A sakamakon haka shi da wani sa dangantaka tsakanin jiki da kuma wani tunanin danniya.

Masana kimiyya sun nuna cewa de-zumudi na juyayi tsarin taimaka cikakken tsoka shakatawa. Tanadi su balance, sakamakon wani annashuwa jihar, wani mutum ne iya da kansa cire ruri daga cikin juyayi tsarin. Bisa ga wadannan imani, Jacobson ɓullo da wani dabara a wadda neuromuscular shakatawa shi ne akai. Name cikin hanyar "Progressive tsoka shakatawa." Yana yarda da marasa lafiya zuwa rabu da yawa cututtuka: ciki, stuttering, rashin barci. A Hanyar da aka kullum inganta har sai 1948. Bayan samu mai girma shahararsa a tsakanin therapists a duk faɗin duniya, shi ne m ga wannan rana.

Neuromuscular shakatawa ta Jacobson. Shin ya dace dabara?

• Wannan dabara ne dace da mutanen da suka sha wahala daga wasu irin tashin hankali cuta. Waɗanda suke, misali, shi ne ji tsoro, ka tashi, kafin fara hawan jirgin sama, a cikin zauren na filin jirgin sama zai zama ya dace a yi amfani da wannan dabara. Yana zai taimaka wajen cire tsoro, taimaka tashin hankali, da damuwa. Mutumin nan da nan ya fara jin cewa zai iya sarrafa shi da motsin zuciyarmu.
• Progressive neuromuscular shakatawa ne da amfani ga wadanda suka sha wahala daga wani iri-iri na zaman jama'a phobia. Idan ka yi shakka a fadi masu sauraro, kuma dole ka yi rahoto, amfani da dabara darussan kafin wasan kwaikwayon. Wannan zai ba mai kyau sakamako, jiki shakata, jijiyoyi kwantar da hankali, kafin wani sauraro za ka duba m, kuma ba wata damuwa ba.
• Shakatawa amfani ga dukan waɗanda suke so su cire bango ƙarfin lantarki. Idan rana a wurin aiki faruwa a cikin Hustle, bustle, zuwa gida, da yawa taimaka danniya da kuma korau motsin zuciyarmu fantsama fita a kan waɗanda suke ƙauna. Don kauce wa wannan, yi amfani da hanyar akalla sau 3 a lokacin aiki rana. Regular tsoka shakatawa za su tara korau motsin zuciyarmu, taimaka tashin hankali. Za ka koma gida annashuwa.
• Progressive neuromuscular shakatawa ta Jacobson ga wanda yake son cire wani tashin hankali, ko da idan akwai wani tashin hankali cuta. A kowane akwai yanayi a lokacin da ka yi damu, m dauki - wannan shi ne wani al'ada yanayin na jiki. Shakatawa za su taimaka a lokacin da ya dace don samun a siffar, shakata.

Jacobson ta dabara ne cikakke. Yana ba ya bukatar zurfin ilmi na Anatomy, ko Physiology. A sauki dabara ba ka damar taimaka danniya a kowane lokaci don mayar da wani tunanin da sikẽli. Bayan da aikace-aikace da na jin cewa ku - master of your motsin zuciyarmu da kuma iya sarrafa kansa.

Amfanin shakatawa

Neuro-murdede shakatawa yana da undeniable abũbuwan amfãni:

• E ffektivnost dabaru. Yana da damar amfani don samun a siffar, to rage gudu da wani tunanin danniya. Wannan shi ne babban hanya taimaka wa kansu.
• Sauki. Simple darussan da wani bangare ne na hadadden, sauki tuna da nike.
• Versatility. Babu musamman muhalli da yanayi da kuma wani na'urar. Za ka iya yi a ko'ina, a kowane lokaci.
• Speed. Amfani da hanya a kullum, ko da kuwa da tsoro da danniya for makonni uku 3-4 sau a rana, jikinka zai tuna da shi da kanka. A lokuta da wani tunanin danniya za ka iya amfani da shi ta atomatik.

Ta yaya hanya?

Duk wani kwarangwal tsoka bayan wani karfi irin ƙarfin lantarki ne ta atomatik hūta. Tare da wannan ya zo da wani tunanin kwantar da hankula shakatawa. Tasiri da jijiyoyi iya zama da sauƙi ta iko da tsokoki. Domin wannan kuma neuromuscular shakatawa da aka ɓullo. Da taimakon sauki darussan da za ka iya cire kanka tare da sarrafa su gajiya.

Psychophysiological tushen m - da hanyar da tsoka shakatawa, motsa jiki da kuma yin amfani da nasa tunani. Don amfani da wannan dabara ne mai muhimmanci, wasu sharadi gwargwado domin ya sami damar shakata: babu haske, babu m tufafi, babu m amo. Kada tafiyar da shakatawa tare da cikakken ciki, narkewa iya tsoma baki tare da shakatawa. Jacobson bada shawarar hanyar tsoka a iyakar ƙarfin lantarki ga 10-15 seconds, sa'an nan shakata da kuma ta da cikakken tattara a ji. Yana da muhimmanci a koya don gane ji na tashin hankali da kuma cikakken shakatawa.

Major tsoka kungiyoyin

A Hanyar neuromuscular shakatawa Jacobson farko hada 200 darussan da yarda iri kowane tsoka a cikin jiki. Littafi Psychotherapy yi imanin cewa, motsa jiki ne isa ya yi ga manyan tsoka kungiyoyin:

• Rinjaye hannu da dantse, wuyan hannu (dauke da damfara a dunkulallen hannu, musamman tanƙwara goga).
• The rinjaye hannu (da hannu lanƙwasa a gwiwar hannu kuma da tabbaci tura su uwa wani surface).
• Ba rinjaye hannu da dantse, kuma wuyan hannu.
• Ba da rinjaye kafada.
• A babba uku na fuska (musamman bude baki da kuma tãyar da girare).
• A tsakiyar uku na fuska (hanci wrinkled, nahmurtes, zazhmurte).
• Ƙananan uku na fuska (muƙamuƙi ƙunci, tsarma sasanninta na bakin).
• wuyansa tsokoki (kafadu high daga - ga kunnuwa, Chin wannan lokaci, karkatar da kirji).
• A pectoral tsoka, da diaphragm (zurfi numfashi, rike numfashi, tsunkule da kuma damfara ga magincirõri gaba).
• Ciki tsokoki da kuma mayar da tsokoki (ciki iri, tsunkule ruwa, tanƙwara baya).
• The rinjaye cinya (gwiwa ci gaba a lankwasa matsayi, ta haka ne ƙagauta femoris gaba da raya).
• The rinjaye shin (da ja kafar, yatsunsu yayin unbend).
• The rinjaye kafar (idon ja da yatsunsu matsi).
• Ba rinjaye hip.
• Ba rinjaye shin.
• Ba rinjaye kafar.

The kalmar "m" da ake nufi da bar for bar, bi da bi dama ga dama-handers.

Menene shakatawa?

To, abin da yake cikin jimlar shakatawa? A matsayin misali, dabbobi ko kananan yara. Kowa ya tuna da yadda jariri ya iya barci. Domin shi ba kome da lokaci da kuma wuri, idan ya kasance gaji, ya dama barci a wani wuri, jikinsa ya zama "kamar boneless." Ku tuna yadda da cat aka barci soundly. Za ka iya ta da ta dungu, ta ba da gangan ya ragu. Manya a kan lokaci tara a jikinka sosai danniya cewa kawai ba zai iya shakata kamar yara.

Browse ban sha'awa movie, karanta littattafai ba ba da cikakken shakatawa. Man kawai manta game da abinda ke faruwa kewaye da shi, amma jikinsa ya zauna a cikin rãtaye.

Shakatawa ta Hanyar Jacobson purposefully ƙagauta tsoka kungiyoyin, sa'an nan suka shakata da kuma canja wani tunanin danniya, jiki Rama ga albarkatun kashe. Kowane mutum na lura cewa, a lõkacin da aiki ga lalacewa a lokacin da "valishsya saukar", zamu iya faɗawa a cikin hanyar barci.

M neuromuscular shakatawa mayar da hankali a kan sakonni cewa zo daga striated tsoka da kuma m shakatawa na wadannan kungiyoyin. A wannan dabara a farkon sake zagayowar shakatawa tsoka ƙanƙancewa ne kusan ƙarancin.

Umurnai na da darussan

Neuromuscular shakatawa ta Jacobson da fari ga dace ci gaba na bukatar yau da kullum da yi. A farko, da horo dade minti 15. A hadaddun ƙunshi 12 bada. Suna bukatar su ci gaba m.

Da rata tsakanin darussan dole ba kasa da 4 days. A rana ta farko yi daya kawai motsa jiki, wadannan kawai 4 days daga baya. Da sauransu. Kamar wancan horar da tsoka memory. A tsawon lokaci, shi zai ta atomatik juya zuwa shakata, ko a lokacin da yin wannan darussan daga hadaddun. Domin irin wannan sakamako bukatar Master da dabaru akalla watanni uku. A cikin makonni, za ka ji kamar yadda sakamako mai kyau.

Kowane motsa jiki kana bukatar ka yi sau biyar. Bayan danniya tattara hankali a kan wurin da motsa jiki da aka yi (hannayensu, feet, da dai sauransu .. D.), Feel cewa akwai auku (zafi, tremor, tingling).

Kada overdo shi da tsoka tashin hankali, ya kamata ka ba jin yasassar effects.

Active neuromuscular shakatawa ne da za'ayi a kwantar da hankula yanayi. Lokacin da ka yi kome kamata su shagaltar da ku, damemu. Shi ne dace don zama ko kwanta, cire tabarau, unbutton m tufafi, ka rufe idanunka, jefa extraneous tunani daga kanka da kuma matsa.

Neuromuscular shakatawa: darussan domin kafa tsokoki

• Ja da yatsun kafa karfi da karfi iri su. Rike a wani jaddada jihar. Shakata. A wani annashuwa jihar madawwama yan dakikoki kadan. Babu motsi bai yi. Maimaita. Ci gaba da lura da majiyai a cikin tsokoki.
• Safa ja gaba, mikewa don 'yan seconds gyara a tashin hankali. Shakata. Maimaita.
• Safa ja uwa kanta iyakar iri, a tashin hankali kulle ga 'yan seconds. Shakata. Maimaita. Saurari ji.
• Kafafu dauke kashe bene a miƙa matsayin ga 15-20 cm. Rike m ga Extended matsayi. Shakata da ƙananan.

hannu tsokoki

• Dama hannunka clenched. Ka jinkirtar yan dakikoki kadan. Shakata. A wannan tare da hagu. Sa'an nan, a lokaci guda tare da hannayensa biyu a lokaci daya. Shakata.
• Dama hannu tanƙwara a gwiwar hannu. Biceps budewa, rike yan dakikoki kadan. Huta, daidaita da hannu. A wannan sake da hagu. Sa'an nan, da hannayensa biyu. Kada ka manta su kiyaye nasu ji.
• Dama hannu iri a kan Yunƙurin - da buroshi, sa'an nan da biceps da triceps, yayin da turawa da shi a cikin armrest ko bene. Sannu a hankali shakata. Shin wannan da hagu. Shakata. Yi da motsa jiki a kan hannayensa biyu a lokaci daya.

Tsokoki na ciki da kuma mayar da

• Shakan kamar yadda warai kamar yadda zai yiwu, budewa da latsa. Rike da ya numfashi, a zauna a wannan wuri. Exhale kuma shakata your na ciki tsokoki. Maimaita.
• Kwance matsayi. Bar da kwatangwalo kashe bene, da sauran a kan diddige, kafadu, magincirõri. Muscle iri. Bayan 'yan seconds, shakata, samun saukar a kan bene. Maimaita.
• Supine matsayi. Bar dan kadan sama da ƙasa kafadu. Dõgara a kan magincirõri, kuma baya daga cikin shugaban. Tsokoki siga, jiki yana gyarawa. Bayan 'yan seconds, shakata, da kuma samun saukar a kan bene.

Tsokoki na shugaban da fuska

• Kwance matsayi. Shugaban dauke. Ja your Chin to ka kirji. Kafadu a lokaci guda ba su yi kasa. Rike da tashin hankali yan dakikoki kadan. Shakata. Maimaita.
• Jaws tasiri. Kiyaye jinkirtar ga 'yan seconds. Shakata. Maimaita.
• Goshi alagammana, ga 'yan seconds a gyara irin ƙarfin lantarki, sa'an nan shakata.
• Tam matsa lebe. Rike 'yan seconds a kan su yatsun kafa. Shakata.
• tip na harshe da tabbaci ga huta a cikin sama. Secure hanya don taimaka. Taimaka danniya, shakata.
• Eyes squinted eyelids mike. Kafaffen ƙarfin lantarki yan dakikoki kadan. Shakata.

A karshe motsa jiki

Zuriya kowane tsoka a cikin jiki a lokaci guda (kafafu, hannaye, ciki, baya, shugaban) ga 'yan seconds. Sa'an nan gaba shakata kamar yadda zai yiwu. Zauna a sauran for 'yan seconds yayin numfashi warai da exhaling. Saurari da majiyai a cikin jiki. Ya kamata ka gani kadan zafi da kuma tingling a cikin tsokoki. Gymnastics ne a kan.