Zochita za 9 zapambuyo pa kaisara ndi momwe mungachitire

Zamkati

• Zolimbitsa thupi kwa milungu isanu ndi umodzi yoyambirira
• 1. Yendani
• 2. Zochita za Kegel
• 3. Zochita zolimbitsa thupi
• 4. Kuwala kumatambalala
• Kuchita masewera olimbitsa thupi pakatha milungu isanu ndi umodzi osasiya
• 1. Mlatho
• 2. Kukweza mwendo wotsatira
• 3. Kukweza miyendo yowongoka
• 4. M'mimba mopepuka
• 5. Thirani muzitsulo zinayi
• Kusamalira panthawi yochita masewera olimbitsa thupi

Zochita zolimbitsa thupi pambuyo pochiyera zimalimbitsa pamimba ndi m'chiuno ndikuthana ndi vuto lakumimba. Kuphatikiza apo, amathandizira kupewa kukhumudwa pambuyo pobereka, kupsinjika ndikuwonjezera chisangalalo ndi mphamvu.

Nthawi zambiri, zolimbitsa thupi zimatha kuyambika pafupifupi masabata 6 mpaka 8 pambuyo pochiyera, ndi zochitika zochepa, monga kuyenda, mwachitsanzo, bola ngati dokotalayo wamasula ndikuchira kukuchitika molondola. Phunzirani zambiri za momwe kuchira kwaposachedwa kumayenera kuwonekera.

Zolimbitsa thupi zina zimalola kuti ophunzira azitsogoleredwa ndi mwana, zomwe zimapangitsa ntchito kukhala zosangalatsa, kuwonjezera kukulitsa ubale wapamtima ndi mayi.

Zochita zakuthupi pambuyo pochiyera nthawi zambiri zimachitika magawo awiri, kutengera momwe mayi alili komanso kutulutsidwa ndi dokotala:

Zolimbitsa thupi kwa milungu isanu ndi umodzi yoyambirira

M'masabata asanu ndi limodzi oyamba pambuyo posiya, ngati dokotala alola, izi zitha kuchitika:

1. Yendani

Kuyenda kumathandizira pakumverera bwino ndipo kuyenera kuchitidwa pang'onopang'ono pamitunda yaying'ono monga kuyenda mozungulira bwalolo ndikuwonjezera mtunda wokutidwa. Onani zabwino zaumoyo woyenda.

2. Zochita za Kegel

Zochita za Kegel zikuwonetsedwa kuti zimalimbitsa minofu yomwe imathandizira chikhodzodzo, matumbo ndi chiberekero ndipo imatha kuchitika panthawi yapakati kapena yobereka. Chifukwa chake, patangopita masiku ochepa kuchokera pochepetsa ndi kuchotsa katemera wa mkodzo, izi zitha kuchitika. Phunzirani momwe mungachitire masewera olimbitsa thupi a Kegel.

3. Zochita zolimbitsa thupi

Mimba yonse, gawo lotsekeka ndi kuyamwitsa kumatha kuchititsa kuti munthu akhale wopanda thanzi labwino. Kumayambiriro kwa nthawi yobereka, kusakhala bwino pazochitika za tsiku ndi tsiku monga kunyamula mwana, kumuyika mwana mchikombo kapena kuyamwitsa, kumatha kubweretsa ululu wammbuyo.

Pofuna kupewa kupweteka kwakumbuyo ndikulimbitsa minofu ya m'mimba ndi kutsikira kumbuyo, masewera olimbitsa thupi monga kukhala pampando wokhala ndi msana wowongoka komanso mapewa omwe amayang'ana kumbuyo kapena kuchita kuzungulira pang'ono paphewa kumatha kuchitika. Zochita zina zomwe zitha kuchitidwa, kukhala pampando, komanso kuphatikizidwa ndikupuma ndikuuzira ndi kukweza mapewa anu ndikuwatsitsa mukamatulutsa mpweya.

4. Kuwala kumatambalala

Kutambasula kumatha kuchitika koma moyang'ana pakhosi, mapewa, mikono ndi miyendo bola ngati kuli kopepuka ndipo osapanikizira zipsera zakusiyidwa. Onani zitsanzo za kutambasula khosi.

Kuchita masewera olimbitsa thupi pakatha milungu isanu ndi umodzi osasiya

Pambuyo pa chilolezo chamankhwala choyambira kuchita masewera olimbitsa thupi, pali zina zomwe zingachitike kunyumba.

Zochita izi zitha kuchitika magawo atatu obwereza 20 pafupifupi kawiri kapena katatu pa sabata. Komabe, ndikofunikira kuti musachite masewera olimbitsa thupi kwambiri monga kukhala nthawi yopitilira ola limodzi mu masewera olimbitsa thupi ndikuwononga zopitilira 400 chifukwa izi zitha kuchepetsa mkaka.

1. Mlatho

Mlathowu umalimbikitsidwa kuti ukhale wolimba m'chiuno, minofu yamiyendo ndi ntchafu, kuphatikiza pakukhazikika ndikupereka bata m'chiuno.

Momwe mungapangire: gona chagada miyendo ndi mikono yanu yowongoka, pindani mawondo anu ndikuthandizira mapazi anu pansi. Gwirani minofu ya m'chiuno ndikukweza mchiuno mwanu pansi, ikani manja anu pansi, kwa masekondi 10. Chepetsani m'chiuno ndikutsitsimutsa minofu yanu.

2. Kukweza mwendo wotsatira

Kukweza mwendo wotsatira kumathandizira kulimbitsa minofu yam'mimba ndi ntchafu ndipo, kuphatikiza pakukongoletsa.

Momwe mungapangire: gona chammbali ndi miyendo yowongoka komanso yopanda pilo, kwezani mmwamba momwe mungathere ndi mwendo umodzi, osagwada kwa masekondi 5, ndikutsika pang'onopang'ono. Chitani zolimbitsa thupi mwendo winawo.

3. Kukweza miyendo yowongoka

Kukweza miyendo yowongoka kuli ndiubwino wolimbitsa m'mimba komanso kumawongolera kukhazikika, kuwonjezera popewa kupweteka kwakumbuyo.

Momwe mungapangire: gona chagada ndi miyendo ndi manja owongoka komanso opanda pilo, kwezani mmwamba momwe mungathere ndi miyendo yonse pamodzi, osagwada kwa masekondi 5, ndikutsika pang'onopang'ono.

4. M'mimba mopepuka

Mimba yopepuka imalimbikitsidwa kuti ilimbikitse komanso kuwonetsa pamimba, kupititsa patsogolo kupuma, kupewa mavuto am'mbuyo, kuphatikiza pakuthandizira kukonza kuyenda kwa tsiku ndi tsiku.

Momwe mungapangire: gona chagada, wopanda pilo, miyendo yanu itapinda ndi manja anu atatambasula, gwirani minofu yanu ya m'chiuno ndikukweza thupi lanu kumtunda momwe mungathere, kuyang'ana m'masekondi 5, kutsika pang'onopang'ono.

5. Thirani muzitsulo zinayi

Bolodi yomwe ili mu 4 imathandizira kugwira ntchito yolimba komanso yolimbitsa minofu yam'mimba, kuphatikiza pansi pakhosi ndi diaphragm, komanso kupuma bwino.

Momwe mungapangire: gwirani zigongono ndi mawondo anu pansi osunga msana wanu molunjika, gwirani mimba yanu kwa masekondi 10. Nthawi iyi iyenera kuwonjezedwa sabata iliyonse mpaka ikafika mphindi 1. Mwachitsanzo, sabata yoyamba masekondi 5, sabata yachiwiri masekondi 10, sabata lachitatu masekondi 20, ndi zina zotero.

Kusamalira panthawi yochita masewera olimbitsa thupi

Zosamalitsa zomwe mungachite mukamachita masewera olimbitsa thupi pambuyo poti mwachita izi ndi:

• Imwani madzi ambiri kuti mupewe kusowa kwa madzi m'thupi ndipo musavulaze mkaka womwe uli ndi madzi 87%;

• Yambitsani ntchito pang'onopang'ono komanso pang'onopang'ono kenako kuwonjezera kulimba, kupewa zoyeserera zomwe zitha kuvulaza;

• Valani bulasi yothandizira ndikugwiritsa ntchito ma disc oyamwitsa kuyamwa mkaka, ngati muli ndi drip, ngati mukuyamwitsa, kuti musavutike mukamachita masewera olimbitsa thupi;

• Lekani zolimbitsa thupi ngati mukumva kupweteka kuti mupewe kuvulala komanso zovuta zina mukamabereka.

Zochita zamadzi monga kusambira ndi ma aerobics amadzi zimangoyambika pambuyo poti mayi wochiritsa atulutsidwa, mozungulira masiku 30 mpaka 45 atabereka, chifukwa ndipamene khomo la chiberekero latsekedwa kale moyenera, kupewa chiopsezo chotenga matenda.

Kuchita masewera olimbitsa thupi pambuyo posiya kumathandizira amayi kuti athetse matupi awo, kukulitsa kudzidalira komanso kudzidalira. Onani malangizo 4 kuti muchepetse thupi msanga akabereka.