Ukuzivocavoca kwe-Pelvic Floor Kwabesifazane

-Delile

• 1. AmaKegels
• 2. Izikwele
• 3. Ibhuloho
• Yiyise ezingeni elilandelayo
• 4. Split etafuleni
• 5. Inja yenyoni
• Izinyathelo ezilandelayo

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Isingeniso

Ngemuva kokubeletha noma njengoba ukhula, ungaqaphela ukuthi imisipha yakho yezitho zangasese seyinciphile.

Imisipha ye-pelvic isekela isinye, isisu nesibeletho. Lapho zingena enkontilekeni, izitho ziyaphakanyiswa kuvuleke nokuvuleka kwesitho sangasese sowesifazane, kwendunu nakwesomchamo. Lapho imisipha ikhululekile, umchamo nendle kungakhishwa emzimbeni.

Imisipha yangaphansi kwe-pelvic nayo ibambe iqhaza elibalulekile ekusebenzeni ngokocansi. Ukuqinisa le misipha kunganciphisa ubuhlungu be-pelvic ngesikhathi socansi futhi kwandise ikhono lokufeza imizwa emnandi. Ngesikhathi sokukhulelwa, imisipha yangaphansi okhalo isekela ingane futhi isize kwinqubo yokubeletha.

Ukukhulelwa nokubeletha kungadala ukuthi imisipha ye-pelvic ibe buthakathaka, futhi kanjalo nezinye izinto ezinjengobudala, ukukhuluphala, ukuphakamisa okunzima nokukhwehlela okungapheli. Imisipha ephansi ye-pelvic ingadala:

• ukungazibambi
• ukudlula komoya okungalawuleki
• ucansi olubuhlungu

Ukuqeqeshwa kwemisipha phansi kwe-pelvic kuyindlela yokwelashwa eqinisekisiwe noma evikela i-pelvic organ prolapse. Imibiko yocwaningo lo mkhuba inciphise imvamisa nobukhali bezimpawu zokuqhuma komzimba we-pelvic.

Zama lezi zivivinyo ezinhlanu ukuqinisa imisipha yakho yezitho zangasese futhi unciphise le miphumela emibi.

1. AmaKegels

Ukuqeqeshwa kwemisipha ye-pelvic, noma i-Kegels, kuwumkhuba wokuthola izinkontileka nokuphumuza imisipha yakho yaphansi. Ungasizakala ngamaKegels uma uvuza umchamo ngokuthimula, ukuhleka, ukugxuma, noma ukukhwehlela, noma unesifiso esinamandla sokuchama ngaphambi nje kokulahlekelwa umchamo omkhulu.

Imisipha emikhulu yasebenza: phansi okhalo

Izinsiza kusebenza ziyadingeka: ayikho

1. Khomba imisipha efanele. Indlela elula yokwenza lokhu ukumisa ukuchama phakathi. Le yimisipha yakho yomgogodla.
2. Ukwenza uKegels, thinta le misipha bese uyibamba imizuzwana emi-5. Khipha imizuzwana emi-5.
3. Phinda lokhu izikhathi eziyishumi, kathathu ngosuku.

2. Izikwele

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Izikwele zibandakanya imisipha emikhulu kakhulu emzimbeni futhi zinenye yezinzuzo ezinkulu kakhulu ngokuthuthuka kwamandla. Lapho wenza lokhu kuhamba okuyisisekelo, qiniseka ukuthi ifomu lakho liqinile ngaphambi kokungeza noma ikuphi ukumelana.

Kusebenza imisipha eyinhloko: i-glutes, imisipha, i-quadriceps

Izisetshenziswa ezidingekayo: i-barbell

1. Yima endaweni emile, izinyawo zibanzi kancanyana kunobubanzi bamahlombe zihlukaniswe izinzwane zikhonjiswe kancane. Uma usebenzisa i-barbell, kufanele ibekwe ngemuva kwentamo yakho emisipheni yakho ye-trapezius.
2. Gobisa amadolo akho bese uphusha izinqe zakho nesinqe emuva sengathi uzohlala esihlalweni. Gcina isilevu sakho sibambekile nentamo ingathathi hlangothi.
3. Yehla phansi kuze kube yilapho amathanga akho ehambisana nomhlabathi, ugcine isisindo sakho ezithendeni nasemadolweni akhothame ngaphandle.
4. Hlela imilenze yakho bese ubuyela endaweni eqondile.
5. Gcwalisa ama-reps ayi-15.

Thola i-barbell lapha.

3. Ibhuloho

Ibhuloho liwukuzivocavoca okuhle kwama-glutes. Uma yenziwe kahle, ibuye isebenze imisipha yomgogodla kule nqubo. Ngisho nangaphandle kwesisindo, ikhefu nokushaya ngamandla kwalokhu kuhamba kuzokuzwa.

Imisipha yasebenza: glutes, hamstrings, phansi okhalo

Izinsiza kusebenza ziyadingeka: ayikho

1. Lala phansi. Umgogodla wakho kufanele ubhekane nomhlabathi, uguqe ngamadolo nge-90-degree angle, izinyawo ziyisicaba, nezingalo ziqonde ezinhlangothini zakho izintende zibheke phansi.
2. Faka futhi uphushe izithende zakho, uphakamise izinkalo zakho emhlabathini ngokucindezela ama-glutes akho, izintambo, kanye ne-pelvic floor. Umzimba wakho - uphumule emhlane nasemahlombe akho aphezulu - kufanele wakhe umugqa oqondile phansi usuka emadolweni.
3. Misa isikhashana amasekhondi angu-1-2 phezulu bese ubuyela endaweni yokuqala.
4. Qedela ama-reps ayi-10-15 namasethi ama-2-3, uphumule imizuzwana engama-30-60 phakathi kwamasethi.

Yiyise ezingeni elilandelayo

Ngenselelo eyengeziwe, qedela lo msebenzi ebholeni lokuzinza. Lapho uqala khona, beka izinyawo zakho ebhalweni bese umhlane wakho uphansi bese uphinda izinyathelo ezingenhla.

4. Split etafuleni

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Ithebhulethi ukunyakaza komlenze okusebenza njengesisekelo sokuhamba okuningi ku-Pilates Workout. Ngokwengeza ukuhlukaniswa, wenza kusebenze nezinqulu zakho kanye nemisipha yaphansi yokhalo.

Imisipha yasebenza: i-abs, i-hips, i-pelvic floor

Izinsiza kusebenza ziyadingeka: mat

Qala ngomhlane wakho phansi futhi amadolo agobile ukuze amathanga akho aqonde phansi futhi imicu yakho ifana phansi.

1. I-abs yakho kufanele iboshwe futhi amathanga akho angaphakathi kufanele asebenze, imilenze ithinte.
2. Ngokunyakaza okulawulwayo, qala ukwehlukanisa kancane imilenze yakho ukuze idolo ngalinye liwele ngaphandle, lifike endaweni ekahle.
3. Kancane kancane phindela emuva ekuqaleni.
4. Gcwalisa ama-reps ayi-10-15 namasethi ama-3.

Awunawo umata wokuzivocavoca? Thola ukukhetha kwamata lapha.

5. Inja yenyoni

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Ukuzivocavoca ibhalansi nokuzinza, inja yezinyoni ukunyakaza okugcwele komzimba okwenza uhlanganyele imisipha eminingi ngasikhathi sinye, kufaka phakathi iphansi le-pelvic.

Imisipha yasebenza: i-abs, emuva, i-glutes kanye nezinqulu

Izinsiza kusebenza ziyadingeka: ayikho

1. Qala kuzona zozine izihlakala ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu. Umhlane wakho kufanele uqonde futhi nentamo yakho kufanele ingathathi hlangothi.
2. Bopha umnyombo wakho bese udweba amahlombe ehlombe phansi emhlane wakho uye ezinqeni zakho.
3. Ukuze uqale ukunyakaza, qondanisa ngasikhathi sinye futhi uphakamise umlenze wakho wesobunxele nengalo yangakwesokudla, ugcine ukhalo namahlombe akho kungathathi hlangothi. Ungaphakamisi noma wehlise ikhanda. Bamba imizuzwana emi-2.
4. Bend bese wehlisa umlenze nengalo yakho emuva ubuyele endaweni yokuqala ngenkathi ugcina ukuzinza. Bese ushintshela, uphakamise umlenze wangakwesokudla nengalo yangakwesobunxele. Lokhu ukuphinda okungu-1.
5. Gcwalisa ama-reps aphelele ayi-10 namasethi ama-3.

Izinyathelo ezilandelayo

Uma imisipha yakho yangaphansi kwe-pelvic idinga ukuqiniswa, kunezinyathelo ezimbalwa ezilula zokuzifaka ohlelweni lwakho ezingakusiza. Khumbula ukuzibandakanya ngokucophelela imisipha ngesikhathi sokuzivocavoca ngalunye ukuze uzuze imiphumela ephezulu.

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele Instagram.