7 ukuzilolonga emva kokubeleka kunye nendlela yokwenza

Umxholo

• Ukuzivocavoca kumgangatho we-pelvic
• 1. Umthambo osisiseko wokuthanjiswa kwemithambo
• 2. Ukuqhubela phambili kokuthanjiswa kwemithambo
• 3. Ukuzivocavoca kweKegel
• Ukuzilolonga isisu
• 1. Ibhulorho
• 2. Isisu ngebhola
• 3. I-Surfboard
• 4. I-gymnastics engapheliyo
• Ukunyamekela ngexesha lokuzilolonga

Ukuzilolonga emva kokubeleka kunceda ukomeleza isisu kunye nesinqe, ukuphucula ukuma komzimba, ukukhulula uxinzelelo, ukuthintela uxinzelelo lwasemva kokubeleka, ukuphucula imeko kunye nokulala, kunye nokunceda ukunciphisa umzimba.

Ngokubanzi, imithambo ingaqalwa kwiintsuku ezili-15 emva kokuhanjiswa okuqhelekileyo okanye iiveki ezi-6 ukuya kwezi-8 emva kokubeleka, okoko nje ugqirha obelethisa ekhupha imisebenzi ebonakalayo. Ke ngoko, kuhlala kubalulekile ukwenza uhlolo lonyango kwaye ujonge ukuba ngaba ukuzivocavoca kunokwenziwa ukuze kungafumaneki ukubuyela kwimeko yesiqhelo.

Ukuzivocavoca emva kokubeleka kungenziwa ekhaya kwaye akufuneki kusetyenziswe iikhalori ezininzi, ukuze zingaphazamisi imveliso yobisi lwebele kwaye zingaphazamisi inkqubo yokuncancisa. Ngexesha okanye emva kokwenza umthambo, ukuba uziva ungonwabanga okanye kukho ilahleko yegazi kwilungu lobufazi, kuya kufuneka uyeke ukwenza umthambo kwangoko, kwaye wazise ugqirha.

Ukuzivocavoca kumgangatho we-pelvic

Olunye uqeqesho lomgangatho we-pelvic olunokwenziwa lubandakanya:

1. Umthambo osisiseko wokuthanjiswa kwemithambo

Umsebenzi osisiseko wokuncipha kwesithambiso unokwenziwa kanye emva kokubeleka ukunceda ukomeleza umgangatho we-pelvic kunye nokulwa nokungahambelani nomchamo.

Indlela yokwenza: lala ngomqolo kwaye ugobe imilenze yakho. Ikhontrakthi ye-perineum yemizuzwana emi-5 ukuya kweli-10 ngokungathi ubambe umchamo. Kwangelo xesha, ikhontrakthi ye-anus ngokungathi ibambise isitulo. Ukuphumla. Yenza iiseti ezili-10 zezicinezelo ezili-10 ngosuku.

2. Ukuqhubela phambili kokuthanjiswa kwemithambo

Umthambo ophambili wokuncipha kwesisu usebenza ngemisipha yomgangatho we-pelvic kwaye kuyanceda ekomelezeni isisu. Lo msebenzi kufuneka wenziwe ngoncedo lwebhola.

Indlela yokwenza: umqolo wakho udongeni, beka ibhola phakathi kodonga kunye nomqolo. Ngeenyawo zakho ububanzi bamagxa bodwa, ikhontrakthi yomgangatho we-pelvic kunye nesisu. Gobisa amadolo ngokungathi uhleli kwisitulo esingabonakaliyo. I-lumbar spine akufuneki ilahlekelwe kukunxibelelana nebhola kwaye intshukumo kufuneka yenziwe ngokubumba umqolo webhola. Hlala kuloo ndawo imizuzwana emi-5 kwaye ubuyele kwindawo yokuqala. Phinda umthambo amaxesha ama-3.

3. Ukuzivocavoca kweKegel

Ukuzivocavoca kweKegel lukhetho olufanelekileyo lokuqinisa izihlunu zomgangatho we-pelvic, ukulwa nokungahambelani komchamo kunye nokuphucula unxibelelwano olusenyongweni, umzekelo. Jonga indlela yokwenza umthambo we-kegel.

Ukuzilolonga isisu

Emva kokucocwa kwezonyango, ukuzilolonga kwesisu emva kokubeleka kunokwenziwa amaxesha ama-2 ukuya kwezi-3 ngeveki, kwiiseti ezi-3 zokuphindaphinda ezili-10 ukuya kwezi-20 nganye.

1. Ibhulorho

Ibhulorho ngumthambo onceda ukomeleza isisu, iiglute kunye namathanga, ukongeza ekuncedeni ukuzinzisa umgangatho we-pelvic.

Indlela yokwenza: lala ngomqolo iingalo zingqamene nomzimba wakho, ugobe amadolo kwaye uxhase iinyawo zakho phantsi. Yenza ikhontrakthi ye-pelvis, isisu kunye neempundu kwaye uphakamise isinqe sakho emgangathweni, ngaphandle kokuchukumisa iimpundu zakho phantsi. Bamba esi sikhundla imizuzwana eli-10 uze wehlise isinqe sakho.

2. Isisu ngebhola

Isisu lukhetho olufanelekileyo lokunceda ukomeleza isisu kwaye sinokwenziwa ngoncedo lwebhola.

Indlela yokwenza: lala ngomqolo, iingalo zakho zingqamene nomzimba wakho kwaye ubeke ibhola phakathi kwemilenze yakho, emaqatheni. Phakamisa imilenze yakho ngebhola, ugoba amadolo, ngokungathi uhleli kwisitulo esingabonakaliyo. Buyela kwindawo yokuqala, phumla kwaye uphinde intshukumo amaxesha ali-10 ukuya kweli-15.

3. I-Surfboard

Ibhodi ngumthambo onceda ukomeleza isisu, ukuphucula ukuma, ukonyusa imetabolism, ukongeza ekuncedeni ukulingana komzimba.

Indlela yokwenza: lala ngesisu uze uphakamise umzimba wakho, uxhasa iingalo neenzwane zakho kuphela phantsi, uhlala unesisu esisibambeleyo kwaye intloko nomzimba uthe tye, ungqamene nomqolo wakho. Kuya kumiswa kwesi sikhundla imizuzwana engama-30 ukuya kwengama-60. Olunye ukhetho, ukuba unobunzima ekwenzeni ibhodi ngelixa uxhasa iinzwane zakho, kukuxhasa umzimba wakho ngamadolo.

4. I-gymnastics engapheliyo

I-Hypopressive gymnastics lukhetho olusemagqabini lwasemva kokubeleka lokuthambisa isisu, ukongeza ukomeleza umgangatho we-pelvic, ukulwa nokungahambelani nomchamo kunye nokuphucula ukuhamba kwegazi kwendawo, okuphucula ukusebenza ngokwesondo.

Bukela ividiyo ngendlela yokwenza imithambo yehypopressive.

Ukunyamekela ngexesha lokuzilolonga

Amanye amanyathelo okhuseleko athathwe ngexesha lokuziqhelisa emva kokubeleka yile:

• Hlala hydrated Ukuthintela ukomisa umzimba emzimbeni nokungonakalisi imveliso yobisi;
• Qalisa imisebenzi kancinci kancinci, ngokuthe ngcembe ukwandisa ubungqongqo, ngokuhlonipha imida yomzimba ukunqanda ukubonakala kokulimala okanye ukululama emva kokubeleka;
• Nxiba iimpahla ezintle kunye ne-bra yokuxhasa, ukuba uyancancisa, ukunqanda ukungonwabi ngexesha lomsebenzi womzimba.

Ukongeza, ukuba uva iintlungu esiswini, ukopha kwilungu lobufazi okanye ukungonwabi ngesiquphe kwindawo ye-pelvic, kuya kufuneka uyeke ukwenza imisebenzi yomzimba kwangoko kwaye uyixele kugqirha.