Ta yaya Yin Tunani Zai Iya Zama Mafi kyawun ɗan wasa

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Yin zuzzurfan tunani yana da kyau ga… da kyau, komai (kawai duba Ƙwaƙwalwarku Kan… Tunani). Katy Perry ya yi. Oprah ta yi. Kuma da yawa, 'yan wasa da yawa suna yin hakan. Ya juya waje, tunani ba wai kawai mai girma ba ne don sauƙaƙe damuwa da lafiya (har ma Ƙungiyar Zuciya ta Amirka ta ba da shawarar yin aiki na yau da kullum!), Amma kuma yana iya ba ku haɓaka mai mahimmanci a cikin ayyukan ku na dacewa.

Ee, bincike ya goyi bayan wannan. Na ɗaya, tunani zai iya inganta juriyar jin zafi, taimako lokacin da kuke, ce, ƙoƙarin fitar da burpee na goma ko ƙetare layin gama marathon. Sauran nazarin hotunan kwakwalwa sun nuna cewa mutanen da ke yin tunani na Transcendental Meditation (TM) suna raba halayen aikin kwakwalwa tare da fitattun 'yan wasa. Mai ban sha'awa Don haka, mun bin diddigin ’yan wasa biyar waɗanda ke yin zuzzurfan tunani don gano yadda ayyukansu-ko dai motsa jiki na gani, dabarun numfashi, ko tushen mantra wanda ke taimaka musu a cikin wasan da suka zaɓa.

"Ina yin bimbini akai-akai kafin babban taron ko tsere," in ji Shayna Powless, ƙwararriyar mahaya U23 na LIV Off-Road (Mountain Bike) Co-Factory Team. Ta kara da cewa "Ba wai kawai yana taimakawa sauƙaƙe jijiyoyina ba, har ma yana taimaka mini in riƙe babban matakin da ake buƙata don yin tsere. Kasancewa cikin kwanciyar hankali a duk lokacin tsere shine hanya mafi mahimmanci a gare ni don yin nagarta da samun nasarar yin iya ƙoƙarina." .

Deena Kastor, 'yar tseren lambar tagulla ta Olympics kuma mai tseren tseren Marathon na Amurka, ta fara aikin bimbini fiye da shekaru ashirin da suka gabata. "Kasancewa kwararren dan wasa na iya haifar da damuwa, damuwa da jijiyoyi, wanda hakan na iya zama makamashin makamashi," in ji ta. (Gwada waɗannan Motsawa guda 5 Don Makamashi Nan take.) "Tare da bimbini, zan iya shiga cikin kwanciyar hankali da yin aiki tare da mai da hankali don in sami gasa da kyau." Kastor ta ce ta ƙware a wannan fasaha har ta kai ga yin tunani (ta yi wata dabarar numfashi wadda ta haɗa da shaƙa da fitar da numfashi har mutum takwas) ko da a cikin tashar jirgin ƙasa mai cunkoso!

Nunawa na iya zama nau'in tunani ga wasu 'yan wasa. "Ina jin cewa lokacin da nake hangen nesa, ina mai da hankali sosai-musamman akan ruwa-kuma irin wannan yana ɗaukar ni cikin duniyar tawa," in ji Ginger Huber, ɗan wasan Red Bull Cliff Diving. "Idan ba tare da shi ba, ba zan taba samun ƙarfin gwiwa don tsalle daga irin waɗannan wurare masu tsawo ba." Huber ya koyi wannan dabarar daga kwararren masanin ilimin wasanni na kwaleji. "Yana ba ni kwarin gwiwa cewa, ko da ba na samun aikin motsa jiki mai yawa don nutsewar ruwa mai yawa (sau da yawa ba a iya samun damar yin amfani da shi ba, na sami yawancin aikin tunani wanda na san yana da fa'ida sosai," in ji Huber.

Amy Beisel, ƙwararriyar Giant/LIV mai keƙerar dutsen ƙasar, ita ma tana aikin gani. "Kafin tsere, zan kwanta kawai in bi tafarkin gaba ɗaya a raina, tun daga farko har ƙarshe. Ina tunanin matsayin jikina a kan keken, inda nake kallo, nawa hutu don amfani da lokacin amfani da su Zan yi tunanin kaina tare da fakitin gaba na tsere, share sashin fasaha a kan keke na, ko yin sauyi mai sauƙi daga bi da bi da sauri, "in ji ta. "Hanyoyin gani da tunani na numfashi suna taimaka mini in yi fice a matakai da yawa. Numfashin yana taimaka mini shakatawa, jiki da tunani, duka biyun suna da matukar muhimmanci kafin tseren. Hannun gani yana taimaka min shirya ni don tseren kuma yana gina kwarin gwiwa da ake bukata." (Duba yadda ake Numfashin Hanya zuwa Jiki Mai Ciki.)

Yin zuzzurfan tunani kuma zai iya taimaka muku ba da kuzari don buga wasan motsa jiki lokacin da ba ku cikin yanayi, ba ku kwarin gwiwa da kuke buƙatar gwada yanayin yoga mai wahala, ko crank injin tuƙi yana haɓaka daraja ɗaya ko biyu. Kathryn Budig, malamin yoga kuma kwararre ya ce: "Yin aikin tunani na Japa, lokacin da kuke rera 'mantra,' ya kori gida niyyata ta nuna, in yi iya kokarina kuma in dage [ga aikina]," in ji Kathryn Budig, malamin yoga kuma kwararre. "Yana kawo min tunatarwa nan take don yin iya ƙoƙarina." Budig yana amfani da mantra na sirri, "Nuna Gaskiya, Kasance Gaskiya," amma zaka iya zaɓar mantra naka don aikin tunani na kanka (ko amfani da ɗayan waɗannan 10 Mantras Mindfulness Experts Live By).

An yi wahayi don gwada shi? Ziyarci TM.org don ƙarin bayani game da Tunanin Ƙetarewa, wanda shine nau'in zuzzurfan tunani da aka fi bincike sosai, ko gano Yadda ake Yin Tunani Tare da Gretchen Bleiler.

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