Masewero a Pansi pa Mchiuno Amayi Aliyense (Oyembekezera Kapena Osakhala) Ayenera Kuchita

Zamkati

• Classic Kegel
• Wowonjezera Kegel
• Kuphethira
• Elevator
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Malo anu am'chiuno mwina sakhala pamwamba pamndandanda wazinthu "zolimbikitsira," ngati simunangokhala ndi mwana, koma mvetserani chifukwa ndikofunikira.

"Malo olimba m'chiuno amathandizira kupewa kupuma komanso kukonza bata lanu," atero a Rachel Nicks, a doula, komanso ophunzitsa anthu ovomerezeka omwe amakhala akatswiri pa barre, HIIT, kupalasa njinga zam'nyumba, ma Pilates, Hatha yoga, asanabadwe komanso atabereka. (Zogwirizana: Kodi Nyini Yanu Imafuna Thandizo Kuchita Zochita?)

"Anthu ambiri sadziwa kuti m'chiuno mwako ndi gawo lapakati," akutero Nicks. "Chifukwa chake ngati simukudziwa momwe mungagwiritsire ntchito ziwalo zanu m'chiuno, simungathe kunyamula molondola, kukankha kapena zochitika zina zilizonse zomwe zimadalira kukhazikika kwenikweni."

Kodi, pansi panu m'chiuno ndi chiyani? Kwenikweni, amapangidwa ndi minofu, mitsempha, minyewa, ndi minyewa yomwe imathandizira chikhodzodzo, chiberekero, nyini, ndi rectum, atero Nicks. Mwina simungaganizire, koma ndikofunikira kwambiri kuwonetsetsa kuti thupi lanu likugwira ntchito bwino.

Tisanayambe kupanga zolimba m'chiuno mwanu, ndikofunikira kuti mudziwe momwe mungapezere ndikudzipatula. Ngati simukudziwa momwe mungachitire izi, Nicks akuti khalani pachimbudzi chifukwa mumangopumula mwachibadwa. Kuyambira pamenepo, yambani kukodza ndiyeno kusiya kutuluka. Minofu yomwe mumagwiritsa ntchito kuti izi zichitike ndi yomwe imapanga pansi pa chiuno chanu ndipo iyenera kutsegulidwa pamene mukuchita masewera olimbitsa thupi omwe ali pansipa. Kumbukirani kuti chinyengo ichi ndi njira yokhayo yodziwira mbali zovuta kuzipeza za thupi lanu, osati zomwe muyenera kuchita nthawi zonse, Nicks akuchenjeza. Kusunga mkodzo wanu kumatha kubweretsa matenda a UTI ndi matenda ena. (BTW, izi ndi zomwe mtundu wa mkodzo wanu ukuyesera kukuuzani.)

Mukangoyenda pansi, mutha kumaliza maphunziro anayi omwe Nicks amalumbirira akafika pamtunda wolimba komanso wokhazikika wa pelvic.

Classic Kegel

Monga chotsitsimutsa, Kegels ndi njira yotsekera ndikupumula minofu yomwe imapanga pansi pa pelvic. (Mukufuna kumveketsa bwino? Nayi kalozera woyamba kwa Kegels.) Mutha kuchita izi mutagona, kuyimirira kapena pamwamba pa tebulo (mutagona chagwada ndi mawondo opindidwa mozungulira ma degree 90), koma ngati masewera olimbitsa thupi ena onse , kupuma ndikofunika. "Mukufuna kutulutsa panja pantchitoyo ndikupumulirani kupumula," akutero. Mudzazindikira msanga kuti sizovuta ngati mutakhala kuti mukuvutika kuyamba ndi maulendo 4 kapena 5 ndikuwasunga kwa masekondi awiri, 2-3 patsiku. Cholinga chake ndikukula mpaka 10-15 nthawi iliyonse.

Wowonjezera Kegel

Zochita izi zimafotokoza zambiri za Kegel yachikale koma imafuna kuti mutseke minofu yanu yapansi mpaka masekondi 10 musanatuluke. Nicks akuwonetsa kuti muyese izi mutaphunzira Kegel yapamwamba chifukwa ndiyovuta kwambiri. Amanenanso kuti mugwire ntchitoyo powonjezera mphindi imodzi pamiyendo yanu sabata iliyonse mpaka mutha kufinya masekondi 10 nthawi imodzi. Bwerezani izi 10-15 pa gawo, 2-3 pa tsiku.

Kuphethira

Zofanana ndi kupukusa mkati mwa squats kapena lunges, cholinga apa ndikutenga nawo gawo ndikumasula minofu yanu m'chiuno mofanana ndi kuphethira kwa maso anu. Chitani izi nthawi 10-15, 2-3 tsiku. "Ngati simungathe kuchita mwachangu kwambiri, chepetsani," akutero Nicks. "Palibe vuto kugwirira ntchito momwemo."

Elevator

Kuti musunthe kwambiri, yesani kuchita masewera olimbitsa thupi omwe amakufunsani kuti pang'onopang'ono muwonjezere mphamvu yakugwira kwanu ndikumasula pang'onopang'ono. "Nthawi zambiri ndimachita izi m'nkhani zitatu," akutero Nicks. "Chifukwa chake mumachita pang'ono, pang'ono pang'ono mpaka pang'ono kufikira mutafika pachimake kenako ndikulowetsani magawo omwewo mpaka mutamasuka kwathunthu." Kumasulidwa kumakhala kovuta kwambiri ndipo kumakhala kovuta kwambiri kwa aliyense. "Osati kukhumudwa, koma mukamaphunzira kwambiri kuchitapo kanthu ndikuzindikira zapakati pa m'chiuno mwanu, masewerawa amamva ngati achilendo."

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