Progresivna mišićna relaksacija

8/2/2019 Progresivna miina relaksacija

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Tcncyc l}trbylza elfq l wbqwflza tcaznl tckcbg nb }zcklml ecgl ga `cra ctl}bn. Coafb rqebfb (}zbylza beq

gajnq traec jrq`a, trlzl}nlza }zcfbna flla l `qrbgza gbec }zcfbe eb qnqzrb. Q l}zc yrafa }zcfbnlf

flllfb trqbgza cztcr (`qrbgza }zcfbecf rqea nbtckga,. Zbec aza nbtrbylzl gbeq zanwlgq q }zcfbnlf

flllfb. Wbjrlza cyq zanwlgq ja}azbe jc taznba}z }aeqnjl. ]bjb lh zczbknc ctq}zlza. Nb}kcnlza }a nb

nb}kcn }zcklma l ctq}zlza }a. Jllza jyb flnqzb }zcfbecf l }baebgza jb ybf }a flll ecga }za }zawbkl

tcztqnc ctq}za. Zcecf cylh jyb flnqzb iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb

wbza`nqzc}zl l ctqzanc}zl cylh fllb3

L}trbylza elfq l wbqwflza tcaznl tckcbg nb }zcklml. ]bjb zbec l}trbylza elfq jb ybf }a }za`nq }yl flll

kab. Wbjrlza cyq zanwlgq ja}azbe jc taznba}z }aeqnjl. ]bjb lh zczbknc ctq}zlza. Nb}kcnlza }a nb nb}kcn

}zcklma l ctq}zlza }a. Jllza jyb flnqzb }zcfbecf l }baebgza jb ybf }a flll ecga }za }zawbkl tcztqnc

ctq}za. Zcecf cylh jyb flnqzb iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb wbza`nqzc}zl l

ctqzanc}zl cylh fllb3

Tcncyc l}trbylza elfq l wbqwflza tcaznl tckcbg nb }zcklml. ]zbylza rqea l}traj }aoa+ trlzl}nlza jkbn c jkbn+

ebc jb }a fcklza (gajnb beb trlzl}eb jrq`q+ coa bea }q ybf l}traj `rqjnc` ecb+ ebc jb }a fcklza,.

Lwbwcylza gbe trlzl}be jkbnb cj jkbn l nb zbg nbln aza }zycrlzl zanwlga l nbtazc}z q flllfb `rqjl. Wbjrlza

cyq zanwlgq ja}azbe jc taznba}z }aeqnjl. ]bjb lh zczbknc ctq}zlza. Nb}kcnlza }a nb nb}kcn }zcklma l ctq}zlza

}a. Jllza jyb flnqzb }zcfbecf l }baebgza jb ybf }a flll ecga }za }zawbkl tcztqnc ctq}za. Zcecf cylh

jyb flnqzb iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb wbza`nqzc}zl l ctqzanc}zl cylh

fllb3

L}trbylza elfq l wbqwflza tcaznl tckcbg nb }zcklml. ]bjb }za`nlza bebfb ta}nlma l tcjl`nlza rqea zbec jb

oqjq tbrbkakna }b tcjcf. Gbec }za nlza ta}nlma ebec ol }za lwbwybkl gbea zanwlga q }ylf flllfb

rqeq (olmat}l+ zrlmat}l+ flll tcjkbezlma,. Wbjrlza cyq zanwlgq ja}azbe jc taznba}z }aeqnjl. ]bjb lh zczbknc

ctq}zlza. Nb}kcnlza }a nb nb}kcn }zcklma l ctq}zlza }a. Jllza jyb flnqzb }zcfbecf l }baebgza jb ybf }a

flll ecga }za }zawbkl tcztqnc ctq}za. Zcecf cylh jyb flnqzb iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq

lwfaq }zbngb wbza`nqzc}zl l ctqzanc}zl cylh fllb3

Tcncyc l}trbylza elfq l wbqwflza tcaznl tckcbg nb }zcklml. Tcjl`nlza rbfanb q yl} zbec jb lwbwcyaza gbea

zanwlga q flllfb rbfanb. Cyc a yarcybznc olzl fbkc natrlgbznc. Wbjrlza cyq zanwlgq ja}azbe jc taznba}z


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}aeqnjl. ]bjb lh zczbknc ctq}zlza. Nb}kcnlza }a nb nb}kcn }zcklma l ctq}zlza }a. Jllza jyb flnqzb }zcfbecf l

}baebgza jb ybf }a flll ecga }za }zawbkl tcztqnc ctq}za. Zcecf cylh jyb flnqzb iceq}lrbgza }a nb

jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb wbza`nqzc}zl l ctqzanc}zl cylh fllb3

]bjb trakbwlfc nb flla yrbzb. Ja}ncf rqecf `qrbgza `kbyq q kayc b flllfb yrbzb (nb ja}ncg ocncg

}zrbnl yrbzb, trqbgza cztcr (`qrbgza flllfb yrbzb nb ja}nc+ q }qtrczncf }farq cj }farb q ecgaf `qrbza

yrbz rqecf,. Nb cybg nbln aza trclwya}zl gbea zanwlga qja}nlf ocnlf flllfb yrbzb. Wbjrlza cyq

zanwlgq ja}azbe jc taznba}z }aeqnjl. ]bjb lh zczbknc ctq}zlza. Nb}kcnlza }a nb nb}kcn }zcklma l ctq}zlza }a.

Jllza jyb flnqzb }zcfbecf l }baebgza jb ybf }a flll ecga }za }zawbkl tcztqnc ctq}za. Zcecf cylh jyb

flnqzb iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb wbza`nqzc}zl l ctqzanc}zl cylh fllb3

Tczcf kaycf rqecf `qrbgza `kbyq q ja}nc b flllfb yrbzb (nb kaycg ocncg }zrbnl yrbzb, trqbgza cztcr

(`qrbgza flllfb yrbzb nb kayc+ q }qtrczncf }farq cj }farb q ecgaf `qrbza yrbz rqecf,. Nb cybg nbln

aza trclwya}zl gbea zanwlga q kaylf ocnlf flllfb yrbzb. Wbjrlza cyq zanwlgq ja}azbe jc taznba}z

}aeqnjl. ]bjb lh zczbknc ctq}zlza. Nb}kcnlza }a nb nb}kcn }zcklma l ctq}zlza }a. Jllza jyb flnqzb }zcfbecf l

}baebgza jb ybf }a flll ecga }za }zawbkl tcztqnc ctq}za. Zcecf cylh jyb flnqzb iceq}lrbgza }a nb

jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb wbza`nqzc}zl l ctqzanc}zl cylh fllb3

]bjb aza qrbjlzl l}zc }b tczlkgbnlf flllfb. ]zbylza gajnq beq nb akc l `qrbgza `kbyq qnbwbj b q l}zc

yrafa trqbgza cztcrtczlkgbnlf flllfb yrbzb (nglfb `qrbgza `kbyq eb nbtraj,. Nb cybg nbln }zycrlaza

zanwlgq q tczlkgbncf jakq yrbzb. Wbjrlza cyq zanwlgq ja}azbe jc taznba}z }aeqnjl. ]bjb lh zczbknc ctq}zlza.

Nb}kcnlza }a nb nb}kcn }zcklma l ctq}zlza }a. Jllza jyb flnqzb }zcfbecf l }baebgza jb ybf }a flll ecga


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}za }zawbkl tcztqnc ctq}za. Zcecf cylh jyb flnqzb iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq lwfaq

}zbngb wbza`nqzc}zl l ctqzanc}zl cylh fllb3

Nbecn fllb `kbya trakbwlfc nb flla ylklma. ]za`nlza gbec flla ylklma l q}zb. Wbjrlza cyq zanwlgq

ja}azbe jc taznba}z }aeqnjl. ]bjb lh zczbknc ctq}zlza. Nb}kcnlza }a nb nb}kcn }zcklma l ctq}zlza }a. Jllza

jyb flnqzb }zcfbecf l }baebgza jb ybf }a flll ecga }za }zawbkl tcztqnc ctq}za. Zcecf cylh jyb flnqzb

iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb wbza`nqzc}zl l ctqzanc}zl cylh fllb3

]bjb }za`nlza corbwa. Wbzycrlza cl l gbec }za`nlza flla corbwb (corbwlfb `qrbza nb `cra b flllfb akb

nb jcka,. Wbjrlza cyq zanwlgq ja}azbe jc taznba}z }aeqnjl. ]bjb lh zczbknc ctq}zlza. Nb}kcnlza }a nb nb}kcn

}zcklma l ctq}zlza }a. Jllza jyb flnqzb }zcfbecf l }baebgza jb ybf }a flll ecga }za }zawbkl tcztqnc

ctq}za. Zcecf cylh jyb flnqzb iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb wbza`nqzc}zl l

ctqzanc}zl cylh fllb3

L nb erbgq c}zbga akc. Tcjl`nlza corya l cl nb `cra+ zc yla fcaza. Zbec aza nbtrbylzl zanwlgq q akq.

Wbjrlza cyq zanwlgq (tcjl`nqza corya l cl, 24 }aeqnjl. Wbzlf }tq}zlza corya nb tckb akb l jrlza zbec gc 1

}aeqnjl. ]bjb zczbknc ctq}zlza akc (}tq}zlza corya l wbzycrlza cl,. Nb}kcnlza }a nb nb}kcn }zcklma l ctq}zlza

}a. Jllza jyb flnqzb }zcfbecf l }baebgza jb ybf }a flll ecga }za }zawbkl tcztqnc ctq}za. Zcecf cylh

jyb flnqzb iceq}lrbgza }a nb jl}bnga. Jb kl c}abza rbwkleq lwfaq }zbngb wbza`nqzc}zl l ctqzanc}zl cylh

fllb3

Ebjb }za trckl makq yaoq+ ra`l}zrqgza ebec }a c}abza3 Jb kl ybf ga zakc ctqzanc3 Jb kl c}abza naeq

rbwleq3 Fcjb c}abza naea }anwbmlga q zakq. Bec ybf }a wayb+ era ybf mrayb+ c}abza jb ybf `kbyb

tbjb lkl jb ybf `kbyb kaojl+ wnbl jb }za tc}zl`kl jqoceq rakbe}bmlgq. Bec nl}za q}takl jb }a rakbe}lrbza wnbl

ljb nl}za }kajlkl jcorc jbzb qtq}zyb (q zcf }kqkbgq trclzbgza ln}zrqemlga tcncyc, lkl }za hrcnlnc nbtazl tb a

cyb yaob jbzl aiaeza zae nbecn naecklec tcnbykgbngb.

Bec aklza jb tc}zl`naza `anarbklwcybnc }zbnga rakbe}bmlga yba` zakb yaobgza cyq yaoq }ybel jbn. Q

}kqbgq jb aklza jb ctq}zlza }bfc naea cj jakcyb zakb fcaza trlfanlzl }bfc jakcya cya yaoa ecgl }a

cjnc}a nb cna `rqta fllb ecga aklza jb ctq}zlza. Ebjb ga q tlzbnq }zra}+ nbgc}azkglylga `rqta fllb }q


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flll rbfanb l yrbzb. Ebc tc}kajlmb hrcnlna bne}lcwnc}zl l }zra}b cyl flll fc`q olzl hrcnlnc l yacfb

gbec nbtazl. Nbtazc}z cylh fllb fca olzl qwrce zwy. zanwlcnlh `kbycockgb.

Ykbjlflr Fll

jltk. t}lhckc`

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Progresivna mišićna relaksacija