Zochita Zoyenera Kuchita Bwino Mukatha Kukhala Ndi Mwana (Sizimene Mukuganiza!)

Zamkati

• Malamulo ena oyenera kutsatiridwa
• Yambani pang'onopang'ono. Malizitsani mwamphamvu
• Osapitirira
• Yamba
• Zolimbitsa thupi
• Sabata 1: Ndimakhala pampweya wa Kegel
• Sabata 2: Onjezani milatho yama glute
• Sabata 3: Onjezani zipolopolo
• Sabata 4: Onjezani mpando wogona pambali
• Sabata 5: Wonjezerani kukhala pansi ndikuyimirira
• Takhala pansi tikuguba
• Kuyimirira koyimirira
• Sabata 6: Onjezerani squats
• Gawa squat (aka stationary lunge)
• Squat wolemera thupi
• Kupita patsogolo

Sitikukupatsani nyali yobiriwira kuti muphunzitse marathon pakadali pano, koma izi zimakuthandizani kulimbitsa pansi panu kuti mubwerere kuzolowera.

Zabwino zonse! Inu munachita izo. Munapanga munthu. Zinthu zokongola.

Mwinamwake mukuganiza kuti ndi nthawi yoti mubwerere kuntchito yanu yanthawi zonse. Zabwino! Chidwi chimenecho chidzakuthandizani kusuntha ndikuchita zinthu zonse zoyenera, ngakhale simukugona mokwanira miyezi ingapo yotsatira.

Kapena mwina mukuganiza kuti zimamveka ngati simudzabwereranso kuzizolowezi zanu, chifukwa mwaiwala zomwe zabwinobwino ngakhale zimamveka. Hei, nanenso zili bwino! Kutenga zinthu pang'onopang'ono kumapereka thupi lanu nthawi yofunika kuchira ndikukuyikani panjira yoyenera yopambana mtsogolo.

Pamodzi tidzagogoda milungu isanu ndi umodzi yoyambirira yakubadwa kwanu ndikumayenda pang'ono, kuti muthe kusamalira thupi lanu lochiritsa ndikuyesetsa kubwerera ku zomwe mumakonda!

Malamulo ena oyenera kutsatiridwa

Yambani pang'onopang'ono. Malizitsani mwamphamvu

Osadandaula, sizichedwa kuchepa kwamuyaya, ndipo mudzayambiranso zolimbitsa thupi zomwe mumakonda.

Masabata 6 oyamba kubadwa ndi nthawi yofunikira kwambiri kuti mupange maziko olimba pazomwe mungakwaniritse pambuyo pobereka. Kumbukirani kuti nthawi imeneyi imachitika musanayeretsedwe ndi dokotala kuti mubwerere ku masewera olimbitsa thupi.

Munthawi yovutayi, mumakhala okhazikika m'chiuno mwanu komanso umphumphu m'chiuno mwanu, ndipo pang'onopang'ono muzichita zolimbitsa thupi komanso zovuta (osasaka mathalauza anu kapena kupweteka msana).

Osapitirira

Chikumbutso: OB wanu sangakuwonetseni zolimbitsa thupi mpaka milungu isanu ndi umodzi pambuyo pobereka. Chifukwa chake, tisadumphe mfuti ndikuyaka ndikuyamba kuchita masewera othamanga kapena kubwerera nthawi yomweyo ku kalasi yomwe mumakonda ya yoga kuti muwonetse momwe kusintha komwe kumakupangirani.

Dokotala wanu amakupatsani chala chakumanja mukayamba kuyambiranso. Dongosolo ili m'munsiyi lingawoneke kukhala lochedwa, koma ngati mungatsatire, chilichonse chomwe mumachita pambuyo pake chitha mwachangu kwambiri.

Yamba

Monga nthawi zonse zolimbitsa thupi nthawi yanu yochira ndiyofunikira monganso khama lanu. Mumangowonjezera ntchito yochulukirapo ndikubereka mwanayo.Yakwana nthawi yoti mupeze, mupumule momwe mungathere, ndikudya bwino - thupi lanu lichita zotsalazo.

Ngati muli ndi zovuta pakubadwa, izi sizingakhale zoyenera kwa inu. Mungafunike kukhala milungu ingapo yochira musanadumphe. Nthawi zonse funsani dokotala wanu ngati simukudziwa.

Zolimbitsa thupi

Uku ndikupita kwamasabata asanu ndi limodzi moyang'ana kukhulupirika kwanu m'chiuno ndi m'chiuno ndi kukhazikika kwenikweni.

Tionjezera zolimbitsa thupi kamodzi sabata iliyonse yamasabata 4 oyamba, komanso masewera olimbitsa thupi amodzi kapena awiri m'masabata awiri apitawa, ngati mukumva kuti ndinu okonzeka. Mwachitsanzo, mu sabata 1 mudzangokhala ndi masewera olimbitsa thupi amodzi - Kegel kupuma. Mu sabata la 2, mudzabwereza kupuma kwa Kegel ndikuwonjezera milatho yama glute.

Pofika sabata la 6, muzikhala mukuchita zolimbitsa thupi 6 mpaka 8 pagawo lililonse. Muthanso kuyenda tsiku lililonse, kuyambira mphindi 15 mpaka 30, kukulitsa kulimba komanso kutalika kwa gawo lanu loyenda sabata iliyonse.

Ngati ndi kotheka, yesani kuyenda mukamaliza masewera olimbitsa thupi omwe ali pansipa ndikuwona ngati mukuyamba kukhazikika m'chiuno mwanu kapena ngati mumadziwa zaubongo wanu.

Sabata 1: Ndimakhala pampweya wa Kegel

Khalani pa mpira wolimba kapena mpando wofewa kotero kuti mbali ziwiri za matako anu, mafupa a sitz, ndi perineum anu zili pamwamba pa mpira. Gwetsani mapazi anu pansi, wokulirapo pang'ono kuposa chiuno chanu.

Pumirani kwambiri kudzera m'mphuno mwanu kuti mudzaze mimba yanu mbali zonse. Ingoganizirani kuti buluni ili m'mimba mwanu ndipo mukuyesera kudzaza kuti igwire m'chiuno mwanu ndi nthiti momwe mumapumira.

Mukamatulutsa mpweya, yeretsani milomo yanu ndikuganiza kuti mukuzimitsa makandulo.

Mutatha kupuma mobwerezabwereza kangapo, bweretsani chidwi chanu m'chiuno. Mverani malo pakati pa perineum ndi mafupa a sitz olumikizana ndi mpira kapena mpando.

Ndikupuma kulikonse, ingoganizirani kuti mukudzaza buluni mochulukira ndi mpweya uliwonse pogwiritsa ntchito zakulera zanu. Mukamatulutsa mpweya, lolani mapewa anu ndi nthiti kuti zifewetse pamene mimba ikuyenda molowera msana wanu. Ziyenera kumverera ngati perineum yanu ikugwira mpira ndikuyikweza pansi.

Yesetsani kupuma tsiku lililonse kwa Kegel kwa mphindi zitatu kapena zisanu kapena mpaka mutatopa. Mutha kuzindikira kuti ndizovuta kuchita nawo chidule chonse kapena kuigwira nthawi yayitali. Zili bwino! Yesetsani tsiku lililonse ndipo musintha mwachangu.

Sabata 2: Onjezani milatho yama glute

Gwiritsani ntchito mphindi zochepa mukuyeseza Kegel.

Tsopano mugoneni chagwada ndi mawondo anu atawerama ndipo mapazi anu ali pansi pansi. Sungani msana wosaloŵerera m'mbali mwakachetechete.

Kuchokera pamalowo pangani Kegel kupuma pang'ono. Yambani ndikutulutsa mpweya wokwanira kuti mukulitse buluni yanu yongoyerekeza, kenako tulutsani mpweya kuti mukhale pansi ndi m'chiuno mukakweza matako anu pansi ndikudina m'chiuno. Mukamatsitsa, pumuliraninso ndikubwereza.

Bwerezani kwa ma 10-12 obwereza kawiri tsiku lililonse.

Chidziwitso: Ngati mukuvutika kumva kutengako m'chiuno yesetsani kuwonjezera mpira wa Pilates kapena pilo pakati pa ntchafu zanu. Pitirizani kupanikizika pang'ono pa mpira kapena pilo panthawi yonseyi.

Sabata 3: Onjezani zipolopolo

Gona mbali yanu ndi msana wosalowerera ndale ndikugwada. Mchiuno mwanu, mawondo anu, ndi akakolo anu adzakhwimitsidwa. Tengani mphindi zochepa kuti muwonetse kupumira kwa Kegel kuchokera pamalo atsopanowa.

Kusunga zidendene palimodzi, kwezani bondo lanu lakumtunda kutali ndi bondo lanu lakumunsi. Lembani mpweya kuti mudzaze buluni m'mimba mwanu, tulutsani ndi milomo yanu kutulutsa makandulo pamene mukutsitsa bondo pamwamba.

Bwerezani 10-12 kubwereza 1-2 tsiku lililonse.

Sabata 4: Onjezani mpando wogona pambali

Zochita zatsopanozi ndizopitilira kuchokera ku zipolopolo sabata yatha, chifukwa chake mudzakhazikitsa chimodzimodzi. Gona mbali yanu ndi msana wosalowerera ndale ndikugwada. Mchiuno mwanu, mawondo anu, ndi akakolo anu adzaphwanyidwa. Monga sabata yatha, tengani mphindi zochepa kuti muwonetse kupumira kwa Kegel kuchokera pomwepo.

Kwezani mwendo wonse wakumtunda kutali ndi mwendo wapansi. Lowetsani kuti mudzaze buluni m'mimba mwanu, tulutsani ndi milomo yanu kutulutsa makandulo pamene mukutsitsa mwendo wanu wapamwamba. Yesetsani kupanikizika pang'ono pansi ndi mwendo wanu wapansi mukakweza mwendo wanu wapamwamba.

Bwerezani 10-12 kubwereza 1-2 tsiku lililonse.

Sabata 5: Wonjezerani kukhala pansi ndikuyimirira

Takhala pansi tikuguba

Khalani pa mpira wolimba kapena mpando wofewa kotero kuti mbali ziwiri za matako anu, mafupa a sitz, ndi perineum anu zili pamwamba pa mpira. Gwetsani mapazi anu pansi, wokulirapo pang'ono kuposa chiuno chanu.

Tengani mpweya wambiri mkati, ndikudzaza buluni. Yambani kuyenda pa exhale, ndikukhazikika pachimake. Chitani chodutsa ndikukweza phazi limodzi mainchesi angapo pansi, kenako pumirani, kenako tsitsani phazi. Bwerezani pa phazi linalo.

Bwerezani 10-12 kubwereza 1-2 tsiku lililonse.

Kuyimirira koyimirira

Mukangokhala pansi mukumva kukhala kosavuta, onjezerani kuyenda kuchokera pamalo pomwe mwakhala mukuchita. Gwiritsani ntchito kapangidwe kake ka Kegel kamene mudagwiritsa ntchito poyenda.

Sabata 6: Onjezerani squats

Gawa squat (aka stationary lunge)

Kuchokera pamalo oyimirira, tengani sitepe yayitali patsogolo ndi phazi limodzi. Ingopita momwe mungathere mukasunga zidendene zonse pansi ndipo zala zanu zakuloza patsogolo. Sungani miyendo yanu molunjika komanso manja anu m'chiuno mwanu.

Yambani kupumira kwa Kegel kukulitsa zibaluni zongoyerekeza. Bwerani mawondo anu onse, kuti chidendene chanu chakumbuyo chibwere pansi pamene mukuyenda molunjika. Sungani kulemera kwanu pakati pa miyendo yonse.

Gwetsani mpaka mawondo onse atapinda mozungulira madigiri 90 kapena mpaka mutakhala omasuka. Tulutsani kuti mugwirizane nawo, ndipo ingoganizirani kufinya ntchafu zanu limodzi mukamabwerera kuyimirira poyendetsa chidendene chakumaso komanso zala zakumbuyo.

Squat wolemera thupi

Yambani kuyimirira ndikulumikiza mapazi anu m'chiuno. Inhale kuti mukulitse buluni wongoyerekeza mukamamangirira m'chiuno mwanu mukugwada ndi kulola mchiuno mwanu kukhala pansi ndi kumbuyo, ngati kuti mwakhala pampando.

Pitani pansi mpaka ntchafu zanu zikufanana ndi pansi. Limbikitsani kuti mugwirizane nawo, ndipo ingoganizirani kufinya ntchafu zanu limodzi mutayimirira.

Ngati simukumva kukhala wolimba, gwiritsani ntchito mpando kuti mukhale pansi pa squat iliyonse, koma yesetsani kuti musapumule pansi.

Bwerezani 10-12 kubwereza 1-2 tsiku lililonse.

Kupita patsogolo

Mukatsimikizidwa ndi dokotala kuti mubwerere ku masewera olimbitsa thupi, kumbukirani kuti mukusintha. Tengani nthawi yanu, ndipo musawonjezerepo kupitirira 10 peresenti pakuchita masewera olimbitsa thupi kapena kutalika sabata iliyonse.

Pitirizani kukulitsa mphamvu zanu zenizeni komanso umphumphu, ndikuyambiranso zochitikazi kuti muzitha kuphunzira pulogalamu yanu yomwe mwakhala mukukonzekera.