Ukuzivocavoca Ongakwenza Ngakwesokudla Ngemuva Kokuthola Umntwana (Akusikho Okucabangayo!)

-Delile

• Eminye imithetho eyisisekelo
• Qala kancane. Qeda ngamandla
• Ungayidluli
• Phinda uthole
• Ukuzivocavoca umzimba
• Isonto 1: Uhleli phansi uKegel
• Isonto 2: Faka amabhuloho we-glute
• Isonto 3: Faka ama-clamshell
• Isonto lesi-4: Faka ukuma kwesitulo eseceleni
• Isonto lesi-5: Engeza ukumasha okuhleli phansi nokumi
• Sihlezi simasha
• Ukuma okumile
• Isonto 6: Faka izikwele
• Hlukanisa isikwele (aka stationary lunge)
• Isikhafu somzimba
• Qhubekela phambili

Asikuniki ukukhanya okuluhlaza ukuze uqeqeshele imarathon okwamanje, kodwa lokhu kuhamba kuzokusiza uqinise iphansi lakho le-pelvic ukuze ubuyele esimeni esijwayelekile.

Halala! Ukwenzile. Wenze umuntu. Izinto ezinhle kakhulu.

Ungahle ucabange ukuthi sekuyisikhathi sokubuyela esimisweni sakho esivamile sokuzivocavoca. Kuhle! Lolo thando luzokusiza ukuthi unyakaze futhi wenze zonke izinto ezifanele, noma ngabe ungalali kakhulu ezinyangeni ezimbalwa ezizayo.

Noma kungenzeka ukuthi ucabanga ukuthi kuzwakala sengathi ngeke uphinde ubuyele esimeni sakho esijwayelekile, njengoba ukhohliwe ukuthi okujwayelekile kuzizwa kanjani. Sawubona, kulungile futhi! Ukuthatha izinto igxathu negxathu kunika umzimba wakho isikhathi osidingayo sokuphola futhi kukubeka emzileni ofanele wempumelelo yangakusasa.

Ngokubambisana sizokhipha amasonto ayisithupha okuqala wokuqina kwakho kwangemva kokubeletha ngokuhamba okuthile okuncane, ukuze ukwazi ukunakekela kahle umzimba wakho ophulukisayo futhi usebenzele ukubuyela ekuvivinyweni okuthandayo!

Eminye imithetho eyisisekelo

Qala kancane. Qeda ngamandla

Ungakhathazeki, ngeke kuhambe kancane unomphela, futhi uzobuyela kuzo zonke izivivinyo ozithandayo.

Amaviki okuqala ayisithupha emva kokubeletha ayisikhathi esibaluleke ngempela sokwakha isisekelo esiqinile sazo zonke izinjongo zakho zokuqina zangemva kokubeletha. Khumbula ukuthi lesi sikhathi senzeka ngaphambi kokuba ususwe ngudokotela wakho ukuze ubuyele ekuzivocavoca umzimba okujwayelekile.

Ngalesi sikhathi esibucayi, uzokwakha uzinzo okhalweni lwakho kanye nobuqotho egumbini lakho le-pelvic, futhi kancane kancane uzokwenza izivivinyo ezinzima futhi ezinzima (ngaphandle kokukhipha ibhulukwe noma ukulimaza umqolo wakho).

Ungayidluli

Isikhumbuzi: I-OB yakho kungenzeka ingakususi ngokuzivocavoca ngokugcwele kuze kube amasonto ayisithupha emva kokubeletha. Ngakho-ke, masingagxumeli izibhamu zivutha bese siqala ukuqeqeshelwa umncintiswano noma ngokushesha sibuyela emuva ekilasini lakho eliyintandokazi le-yoga ukukhombisa ukuthi i-relaxin ikwenze waba ngu-flexi onjani.

Udokotela wakho uzokunika isithupha lapho ungaqala ukukulinganisa. Icebo elingezansi lingabonakala lihamba kancane, kepha uma ulilandela, konke okwenzayo ngemuva kuzohamba ngokushesha okukhulu.

Phinda uthole

Njengazo zonke izindlela zokuzivocavoca umzimba isikhathi sakho sokutakula sibaluleke kakhulu njengomzamo wakho wokusebenza. Uvele ufake inani elihle lomsebenzi okhulayo futhi uhambise leyo ngane. Isikhathi sokululama, uphumule ngangokunokwenzeka, futhi udle kahle - umzimba wakho uzokwenza konke okunye.

Uma ubenezinkinga ngesikhathi sokuzalwa, lezi zivivinyo kungenzeka zingakulungeli. Kungase kudingeke uchithe amasonto ambalwa ukwelulama ngaphambi kokungena. Njalo hlola nodokotela wakho uma ungaqiniseki.

Ukuzivocavoca umzimba

Lokhu ukuqhubekela phambili kweviki le-6 eligxile ebuqothweni bakho be-pelvic kanye ne-hip kanye nokuzinza okuyisisekelo.

Sizongeza ukuzivocavoca okukodwa njalo ngeviki kumaviki okuqala ama-4, kanye nokuvivinya okukodwa kokukabili emavikini amabili edlule, uma uzizwa usukulungele. Isibonelo, ngeviki 1 uzoba nokuzivocavoca okukodwa kuphela - ukuphefumula kukaKegel. Ngeviki 2, uzophinda ukuphefumula kukaKegel bese ungeza amabhuloho e-glute.

Ngeviki 6, uzobe wenza izivivinyo ezi-6 kuya kwezi-8 ngeseshini ngayinye. Ungahamba futhi nsuku zonke, uqale ngemizuzu engu-15 kuye kwengu-30, wandise ukuqina nobude besikhathi sakho sokuhamba isonto ngalinye.

Uma kungenzeka, zama ukuhamba ngemuva kokuqeda izivivinyo ezingezansi bese ubona ukuthi uqala ukuzizwa uzinzile kakhulu ezinqeni nasengxenyeni yakho noma ngabe uyazi kangcono iphansi lakho le-pelvic.

Isonto 1: Uhleli phansi uKegel

Hlala ebholeni lokuzinza noma esihlalweni esithambile ukuze izingxenye ezimbili zamathambo wesinqe sakho, amathambo e-sitz, ne-perineum yakho abe sebusweni sebhola. Phansi izinyawo zakho zibheke phansi, zibanzi kancane kunezinqe zakho.

Thatha umoya ojulile ungene ngamakhala akho ukuze ugcwalise isisu sakho kuzo zonke izinkomba. Ake ucabange ukuthi ibhaluni lisesiswini sakho futhi uzama ukuligcwalisa ukuze lithinte okhalweni lwakho nezimbambo njengoba uphefumula.

Njengoba ukhipha, khipha izindebe zakho bese ucabanga ukuthi ucisha amakhandlela.

Ngemuva kokuprakthiza lo moya ophefumulayo kaningana, letha ukunaka kwakho phansi okhalo. Yizwa isikhala esiphakathi kwe-perineum namathambo e-sitz axhumana nebhola noma isihlalo.

Ngokuphefumula ngakunye, cabanga ukuthi ugcwalisa ibhaluni ngokwengeziwe ngawo wonke umoya usebenzisa i-diaphragm yakho. Njengoba ukhipha umoya, vumela amahlombe akho nezimbambo zithambe lapho isisu singena emgogodleni wakho. Kufanele kuzwakale sengathi i-perineum yakho ibamba ibhola futhi iyiphakamisa phansi.

Zijwayeze ukuphefumula umoya kukaKegel nsuku zonke imizuzu emithathu kuya kwemihlanu noma uze uzizwe ukhathele. Ungahle ubone ukuthi kunzima ukufaka isivumelwano esiphelele noma ukusibamba isikhathi eside. Kulungile! Zijwayeze nsuku zonke futhi uzothuthuka ngokushesha.

Isonto 2: Faka amabhuloho we-glute

Chitha imizuzu embalwa uzijwayeza ukuphefumula kweKegel.

Manje lala ngomhlane amadolo egobile nezinyawo ziyisicaba phansi. Gcina umgogodla ongathathi hlangothi ngejika elimnene emhlane wakho ophansi.

Kusukela kulesi sikhundla yenza ukuphefumula okumbalwa kweKegel. Qala ngokuhogela ngokugcwele ukuze wandise ibhaluni lakho lokucabanga, bese ukhipha umoya ukuze uhlangane nomgogodla wakho naphansi okhalweni ngenkathi uphakamisa isinqe sakho phansi ucindezele izinkalo zakho phezulu ophahleni. Njengoba wehlisa, donsela futhi uphinde.

Phinda ama-10-12 aphindaphindiwe ama-1-2 nsuku zonke.

Qaphela: Uma unenkinga yokuzwa ukuzibandakanya kwe-pelvic zama ukufaka ibhola le-Pilates noma umcamelo phakathi kwamathanga akho. Gcina ingcindezi yokukhanya ebholeni noma emqamelweni phakathi nokuhamba konke.

Isonto 3: Faka ama-clamshell

Lala ngohlangothi lwakho ngomgogodla ongathathi hlangothi bese uguqa ngamadolo. Izinkalo zakho, amadolo, namaqakala kuzobekwa. Thatha isikhashana ukuzijwayeza ukuphefumula kukaKegel kusuka kule ndawo entsha yokulala ohlangothini.

Ukugcina izithende zakho zihlangene, phakamisa idolo lakho eliphezulu kude nedolo lakho langaphansi. Donsela ngaphakathi ukugcwalisa ibhaluni esiswini sakho, phefumula ngezindebe zakho ezilandelwe zikhipha amakhandlela njengoba wehlisa idolo eliphezulu emuva.

Phinda ama-10-12 izikhathi ezi-1-2 nsuku zonke.

Isonto lesi-4: Faka ukuma kwesitulo eseceleni

Lokhu kuvivinya okusha kungukuqhubeka okuvela kuma-clamshells eviki eledlule, ngakho-ke uzosetha ngendlela efanayo. Lala ngohlangothi lwakho ngomgogodla ongathathi hlangothi bese uguqa ngamadolo. Izinkalo zakho, amadolo, namaqakala kuzobekwa. Njengeviki eledlule, thatha isikhashana ukuzijwayeza ukuphefumula kweKegel usendaweni olele ngayo.

Phakamisa wonke umlenze wangaphezulu kude nomlenze ongezansi. Donsela ukugcwalisa ibhaluni esiswini sakho, phefumula ngezindebe zakho zilandelwe zikhipha amakhandlela njengoba wehlisa umlenze wakho phezulu ubheke phansi. Zama ukugcina ingcindezi encane ngokumelene phansi ngomlenze wakho ophansi ngenkathi uphakamisa umlenze wakho ophezulu.

Phinda ama-10-12 izikhathi ezi-1-2 nsuku zonke.

Isonto lesi-5: Engeza ukumasha okuhleli phansi nokumi

Sihlezi simasha

Hlala ebholeni lokuzinza noma esihlalweni esithambile ukuze izingxenye ezimbili zamathambo wesinqe sakho, amathambo e-sitz, ne-perineum yakho abe sebusweni sebhola. Phansi izinyawo zakho zibheke phansi, zibanzi kancane kunezinqe zakho.

Thatha umoya ojulile, ugcwalise ibhaluni. Qala ukunyakaza ku-exhale, uqinisa umnyombo wakho. Yenza isenzo sokumasha ngokuphakamisa unyawo olulodwa ngamasentimitha ambalwa phansi, bese ume kancane emoyeni, bese wehlisa unyawo phansi. Phinda kolunye unyawo.

Phinda ama-10-12 izikhathi ezi-1-2 nsuku zonke.

Ukuma okumile

Lapho ukumasha okuhleliwe kuzwakala kulula, engeza ukumasha kusuka endaweni yokuma uye enkambisweni yakho. Sebenzisa iphethini efanayo yokuphefumula kaKegel oyisebenzisile ekumasheni okuhleli.

Isonto 6: Faka izikwele

Hlukanisa isikwele (aka stationary lunge)

Ukusuka endaweni yokuma, thatha isinyathelo eside ukuya phambili ngonyawo olulodwa. Yiya kuphela lapho ungakwazi khona ngenkathi ugcina zombili izithende phansi izinzwane zakho zikhombe phambili. Gcina i-torso yakho iqondile nezandla zakho okhalweni.

Qala ukuphefumula kukaKegel ukukhulisa ibhaluni elicabangelwayo.Gobisa amadolo akho womabili, uvumele isithende sakho sangemuva ukuthi sisuke emhlabathini njengoba uhamba uqonde phansi. Gcina isisindo sakho silinganisela phakathi kwemilenze yomibili.

Yehlisa kuze kube yilapho womabili amadolo egobile cishe kuma-degree angama-90 noma uze uzizwe ukhululekile. Khipha umoya ukuze uhlanganyele umnyombo wakho, bese ucabanga ukukhama amathanga akho ndawonye njengoba ubuyela kokuma ngokushayela ngesithende sakho sangaphambili nangezinzwane zakho zangemuva.

Isikhafu somzimba

Qala ukuma ngezinyawo zakho ububanzi be-hip ngaphandle. Faka umoya ukuze wandise ibhaluni elicatshangwayo njengoba ukhalaza okhalweni lwakho ngenkathi uguqa ngamadolo akho futhi uvumela izinkalo zakho ukuba zihlale phansi futhi zibuyele emuva, sengathi uhleli esihlalweni.

Hambisa phansi kuze kube yilapho amathanga akho ehambelana phansi. Khipha umoya ukuze uhlanganyele umnyombo wakho, bese ucabanga ukukhama amathanga akho ndawonye njengoba niphakama.

Uma ungazizwa uzinzile, sebenzisa isihlalo ukuze uhlale ezansi kwesikwele ngasinye, kodwa zama ukungaphumuli ezansi.

Phinda ama-10-12 izikhathi ezi-1-2 nsuku zonke.

Qhubekela phambili

Uma ususuliwe ngudokotela wakho ukuthi ubuyele ekuzivocavoca umzimba njalo, khumbula ukuthi usengoguquko. Thatha isikhathi sakho, futhi ungeze ngaphezu kokukhuphuka kwephesenti eli-10 lokuqina kokuzivocavoca umzimba noma ubude besonto ngalinye.

Qhubeka nokwakha amandla akho wobuqotho nobuqotho bakho, futhi ubuyekeze lezi zivivinyo njengokuzifudumeza ohlelweni lwakho oluhleliwe njalo.