Progressive Muskelentspannung

BodyMindPower

Mayelana nalolu hlelo lokusebenza

IZINKETHO NEZICI
• Wonke amafomu okuzivocavoca e-PME
• Isimo sokuzijwayeza: Izinguqulo ezisaqala, eziphakathi, nezinolwazi
• Isandla sokudla/kwesokunxele
• Zijwayeze ukucambalala noma ukuhlala
• Umthamo Wezwi, Umculo & Imisindo
• Setha ubude besikhathi sokufinyela (3-10 sec.)
• nge/ngaphandle kwethoni yesignali (i-gong 1-3) yokuqinisa
• Amakhefu okuphumula (10-40 sec.)
• Ukulala noma ukuphumula
• Isikhathi sokuhola samasekhondi ayi-10-120.
• nge / ngaphandle kwesingeniso
• Nquma isikhathi esiphelele sokusebenza
• Izingoma ezi-5 nemisindo engu-21 yemvelo
• Hlanganisa imisindo emi-2
• Isikhathi: qhubeka nomculo/imisindo
• Setha isaziso: Isikhumbuzi se-PME → Relax!

I-PME KANYE OKUQUKETHWE UHLELO LOKUSEBENZA
Enguqulweni ye-pro kukhona zonke izinguqulo ze-PME (isimo sabaqalayo): ifomu eliyisisekelo elinamafomu amafushane angu-17, 2 anamaqembu emisipha angu-7 no-4 kanye nesimo sengqondo (ukuskena komzimba).

I-PME ngokusho kuka-Edmund Jacobson iyindlela yokuphumula eyaziwa ngokwesayensi esiza ukuzuza isimo sokuphumula okujulile ngokushuba kwemisipha nokuphumula. I-PME iyindlela - efakazelwe ngokwesayensi - esebenza ngempumelelo kakhulu yokuphumula; kunconywa odokotela ngezimpawu eziningi, ikakhulukazi ezihlobene nokucindezeleka, njengokuthi:

• ukungezwani
• I-Migraines noma ubuhlungu bekhanda
• uthuthuva lwangaphakathi
• Ukuphazamiseka kokulala
• Ukuhlungu obusemhlane
• Izimo zenjabulo, ukwesaba izivivinyo
• Ukukhathazeka nokwesaba
• Umfutho wegazi ophezulu
• izikhalazo zengqondo
• Ukutubeka, ...

Ngokuzijwayeza njalo ungafinyelela ezifundeni ezijulile zokuphumula. Uma usuzilolonge ngokwanele ngefomu eliyisisekelo, ungadlulela kumafomu amafushane futhi ekugcineni uphumule ngokwengqondo ngokuskena umzimba.

Zonke izinhlobo ze-PME ziyalwa futhi zenziwa kulolu hlelo lokusebenza.

ISISEKO IFOMU: 17 MUSCLE GROUPS
1. Isandla sokudla nengalo
2. Ingalo engenhla yesokudla
3. Isandla sokunxele nengalo
4. Ingalo engenhla yesobunxele
5. Isiphongo
6. Izihlathi ezingenhla nekhala
7. Izihlathi ezingezansi kanye ne-jawline
8. Igolo
9. Isifuba, amahlombe kanye nomhlane ongenhla
10. Isisu
11. Izinqe kanye ne-pelvic floor
12. Ithanga langakwesokudla
13. Umlenze ongezansi wesokudla
14. Unyawo lwesokudla
15, 16, 17 (-> ohlangothini lwesobunxele)

IFOMU ELIFUSHANE I: 7 AMAQEMBU OMSIPHA
1. Isandla sokudla, umphambili kanye nengalo engenhla
2. Isandla sobunxele, umphambili nengalo engenhla
3. Isiphongo, izihlathi, ikhala nomhlathi
4. Igolo
5. Isifuba, amahlombe, umhlane, isisu, izinqe kanye ne-pelvic floor
6. Ithanga lesokudla, umlenze ophansi nonyawo
7. Ithanga lesobunxele, umlenze ophansi nonyawo

IFOMU ELIFUSHANE II: AMAQEMBU OMSIPHA 4
1. Izandla zombili, imikhono nezingalo ezingaphezulu
2. Ubuso nentamo
3. Isifuba, amahlombe, umhlane, isisu, izinqe kanye ne-pelvic floor
4. Womabili amathanga, imilenze engezansi nezinyawo

IFOMU LENQONDO: UKUHLOLA UMZIMBA
Ukuzindla okuqondisiwe kuwo wonke umzimba. Lo myalelo uyisigaba sokugcina se-PME, lapho umbono uqondiswe ezingxenyeni ezithile zomzimba ngaphandle kokuziqinisa. Ukuphumula manje kungokwengqondo kuphela.

UKUPHUMA
Amakhefu phakathi kwamaqembu emisipha ukuze aphumule angalungiswa.

UMCULO NEMVELO/UMSINDO
Ungakhetha emiculweni emi-5 nemisindo engama-23 yemvelo. Lezi zingasetshenziswa ngaphandle kwezwi ukuze uphumule noma ulale.

LALA / PHUMULA
Zonke izivivinyo zingasetshenziswa ukulala, ngokuhoxa noma ngaphandle kwe-outro.

IZIKHATHI
Umculo nemisindo yemvelo ingaqhutshekwa unomphela.

ISIKHATHI SOKUHOLA
Ngaphambi kokuthi kuqale umsebenzi, kungasethwa isikhathi sokuhola lapho kuzwakala umculo/imisindo yemvelo kuphela.

I-FAQ
https://www.entspannung-apps.de/page/faq.php

AMANOTHI
- uhlelo lokusebenza aludingi izimvume
- konke okuqukethwe kufakwe kuhlelo lokusebenza
- uhlelo lokusebenza lungasetshenziswa - futhi kufanele - lusetshenziswe ungaxhunyiwe ku-inthanethi
- uhlelo lokusebenza aluqukethe izikhangiso noma okubhaliselwe

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