Ukuzivocavoca okungu-9 ngemuva kwesigaba sokuhlinzwa nokuthi ungenza kanjani

-Delile

• Ukuzivocavoca umzimba emavikini ayisithupha okuqala
• 1. Hamba
• 2. Ukuzivocavoca kweKegel
• 3. Ukuzivocavoca umzimba
• 4. Ukukhanya kuyelula
• Ukuzivocavoca umzimba ngemuva kwamasonto ayisithupha we-cearean
• 1. Ibhuloho
• 2. Ukuphakamisa umlenze ngemuva
• 3. Ukuphakamisa imilenze eqondile
• 4. Ukukhanya kwesisu
• 5. Plank in 4 izisekelo
• Ukunakekela ngesikhathi sokuvivinya umzimba

Ukuzivocavoca kwesigaba ngemuva kokuhlinzwa kubamba ukuqinisa isisu nesinqe nokulwa nokuqina kwesisu. Ngaphezu kwalokho, zisiza ukuvimbela ukucindezeleka kwangemva kokubeletha, ukucindezeleka nokwandisa imizwa namandla.

Ngokuvamile, ukuzivocavoca umzimba kungaqalwa cishe amasonto ayisithupha kuya kwayisishiyagalombili ngemuva kwesigaba sokuhlinzwa, ngemisebenzi enomthelela ophansi, njengokuhamba, ngokwesibonelo, inqobo nje uma udokotela ekhipha futhi ukululama kwenzeka ngendlela efanele. Funda kabanzi mayelana nokuthi ukutakula ngemuva kokuhlinzwa kufanele kubukeke kanjani.

Amanye ama-gyms avumela ikilasi ukuba liphelezelwe yingane, okwenza imisebenzi ibe mnandi, ngaphezu kokukhulisa isibopho esingokomzwelo nonina.

Imisebenzi yomzimba ngemuva kwesigaba sokuhlinzwa ivame ukwenziwa ngezigaba ezimbili, ngokwesimo sowesifazane nokukhululwa ngudokotela:

Ukuzivocavoca umzimba emavikini ayisithupha okuqala

Emavikini ayisithupha okuqala ngemuva kwesigaba sokuhlinzwa, uma udokotela ekuvumela, kungenziwa lezi zivivinyo ezilandelayo:

1. Hamba

Ukuhamba kusiza ekuzizweni kahle futhi kufanele kwenziwe kancane emabangeni amancane njengokuthatha uhambo lokuzungeza ibhulokhi futhi kancane kancane wandise ibanga elimboziwe. Bheka izinzuzo zezempilo zokuhamba ngezinyawo.

2. Ukuzivocavoca kweKegel

Ukuzivocavoca kweKegel kukhonjisiwe ukuqinisa imisipha esekela isinye, amathumbu nesibeletho futhi kungenziwa ngesikhathi sokukhulelwa noma sokubeletha. Ngakho-ke, ezinsukwini ezimbalwa ngemuva kwesigaba sokuhlinzwa nokususwa kwe-catheter yomchamo, lezi zivivinyo zingenziwa. Funda ukuthi ungakwenza kanjani ukuzivocavoca kweKegel.

3. Ukuzivocavoca umzimba

Kokubili ukukhulelwa, isigaba sokuhlinzwa nokuncelisa ibele kungaba nomthelela ekumeni kahle. Esigabeni sokuqala sokubeletha, ukuma kabi emisebenzini yansuku zonke njengokuphatha ingane, ukubeka ingane embhedeni noma ukuncelisa ibele, kungadala izinhlungu emuva.

Ukugwema izinhlungu emuva futhi uqinise imisipha yesisu kanye nephansi emuva, izivivinyo ezilula njengokuhlala esihlalweni ngomhlane oqondile namahlombe akhonjiswe emuva noma ukwenza ukujikeleza okuncane kwehlombe emuva kungenziwa. Okunye ukuzivocavoca okungenziwa, usahleli esihlalweni, futhi okuhambisana nokuphefumula ukuhogela uphakamise amahlombe bese wehlisa lapho uphuma.

4. Ukukhanya kuyelula

Ukwelula kungenziwa kepha kugxilwe entanyeni, emahlombe, ezingalweni nasemilenzeni inqobo nje uma kukhanya futhi kungafaki ingcindezi esibandeni sesigaba sokuhlinzwa. Bona ezinye izibonelo zokwelula intamo.

Ukuzivocavoca umzimba ngemuva kwamasonto ayisithupha we-cearean

Ngemuva kwemvume yokwelashwa ukuqala ukuzivocavoca umzimba, kukhona okunye ukuzivocavoca okungenziwa ekhaya.

Lezi zivivinyo zingenziwa ngamasethi ama-3 okuphindaphindwayo okungama-20 cishe ama-2 kuye ama-3 amahlandla ngeviki. Kodwa-ke, kubalulekile ukuthi ungenzi izivivinyo ezinzima kakhulu njengokuhlala isikhathi esingaphezu kwehora elilodwa ejimini nokuchitha amakholori angaphezu kuka-400 ngoba lokhu kunganciphisa ukukhiqizwa kobisi.

1. Ibhuloho

Kunconywa ibhuloho ukuqinisa imisipha ye-pelvis, gluteal kanye nethanga, ngaphezu kokuzelula nokunikeza ukuzinza enqulwini.

Indlela yokwenza: lala ngomhlane imilenze nezingalo kuqondile, goba amadolo bese useka izinyawo zakho phansi. Yenza inkontileka yemisipha ye-pelvis bese uphakamisa izinkalo zakho phansi, ugcine izandla zakho phansi, imizuzwana eyi-10. Yehlisa okhalweni futhi uphumule imisipha yakho.

2. Ukuphakamisa umlenze ngemuva

Ukuphakama komlenze ohlangothini kusiza ekuqiniseni imisipha yesisu nethanga futhi, ngaphezu kokuthambisa ama-glutes.

Indlela yokwenza: lala ngohlangothi imilenze iqonde futhi ngaphandle komcamelo, phakamisa phezulu ngangokunokwenzeka ngomlenze owodwa, ngaphandle kokugoba idolo imizuzwana emi-5, bese wehla kancane. Yenza ukuzivocavoca komunye umlenze.

3. Ukuphakamisa imilenze eqondile

Ukuphakamisa imilenze eqondile kunenzuzo yokuqinisa isisu futhi kuthuthukisa nokuma, ngaphezu kokugwema izinhlungu zasemhlane.

Indlela yokwenza: lala ngomhlane imilenze nezingalo kuqondile futhi ngaphandle komcamelo, phakamisa phezulu ngangokunokwenzeka ngemilenze yomibili ndawonye, ​​ngaphandle kokugoba amadolo imizuzwana emi-5, bese wehlisa kancane.

4. Ukukhanya kwesisu

Isisu esikhanyayo sinconywa ukuthi siqinise futhi sikhiphe isisu, sithuthukise ukuphefumula, sivimbele izinkinga zangemuva, ngaphezu kokusiza ukuthuthukisa ukunyakaza kwansuku zonke.

Indlela yokwenza: lala ngomhlane, ngaphandle komcamelo, imilenze yakho igobile futhi izingalo zakho zeluliwe, yenza imisipha yakho okhalweni lukhuphuke futhi uphakamise umzimba wakho ophezulu ngangokunokwenzeka, ubheke phezulu imizuzwana emi-5, wehle kancane.

5. Plank in 4 izisekelo

Ibhodi ku-4 isekela isebenza ukumelana nokuqiniswa kwemisipha yesisu, ngaphezu kwephansi le-pelvic ne-diaphragm, futhi kuthuthukisa ukuphefumula.

Indlela yokwenza: sekela izindololwane zakho namadolo akho phansi ugcina umqolo wakho uqondile, thinta isisu sakho imizuzwana eyi-10. Lesi sikhathi kufanele sikhuliswe isonto ngalinye size sifinyelele kuminithi elingu-1. Isibonelo, evikini lokuqala imizuzwana emi-5, evikini lesibili imizuzwana eyi-10, evikini lesithathu imizuzwana engama-20, njalonjalo.

Ukunakekela ngesikhathi sokuvivinya umzimba

Ezinye izinyathelo okufanele zithathwe ngesikhathi sokuzivocavoca ngemuva kwesigaba sokuhlinzwa yilezi:

• Phuza uketshezi oluningi ukuze ugweme ukoma futhi ungalimazi ukukhiqizwa kobisi olunamanzi angama-87% ekubunjweni kwalo;

• Qala imisebenzi kancane kancane futhi kancane kancane bese ukwandisa umfutho, ugweme imizamo engadala ukulimala;

• Gqoka ubhodisi wokusekela futhi usebenzise amadiski okuncelisa ibele ukuncela ubisi, uma une-drip, uma uncelisa, ukugwema ukungaphatheki kahle ngesikhathi somzimba;

• Misa ukwenza umsebenzi womzimba uma uzwa noma yibuphi ubuhlungu ukugwema ukulimala kanye nezinkinga esikhathini sokubeletha.

Imisebenzi yamanzi efana nokubhukuda ne-aerobics yamanzi kufanele iqalwe kuphela ngemuva kokuba udokotela obelethisayo esekhululiwe, cishe ezinsukwini ezingama-30 kuya kwezingama-45 ngemuva kokubeletha, njengoba kulapho-ke umlomo wesibeletho usuvele uvaliwe kahle, ukugwema ubungozi bokutheleleka.

Ukuzivocavoca umzimba okwenziwe ngemuva kokuqeda ukubeletha kusiza abesifazane ukuthi bathole imizimba yabo, bathuthukise ukuzethemba nokuzethemba. Bheka amathiphu ama-4 okunciphisa isisindo ngokushesha ngemuva kokubeletha.