Ukuzivocavoca umzimba kumgangatho wePelvic waBasetyhini

Umxholo

• 1. IiKegels
• 2. Amanqana
• 3. Ibhulorho
• Yiyise kwinqanaba elilandelayo
• 4. Yahlula itafile
• 5. Inja yentaka
• Amanyathelo alandelayo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Intshayelelo

Emva kokubeleka okanye njengoko usiba mdala, unokuqaphela ukuba izihlunu zakho zomgangatho we-pelvic zibuthathaka.

Imisipha ye-pelvic ixhasa isinyi, amathumbu kunye nesibeleko. Xa besivumelwano, amalungu ayaphakanyiswa kwaye kuvuleke ubufazi, i-anus, kunye ne-urethra. Xa izihlunu ziphumlile, umchamo kunye nelindle zinokukhutshwa emzimbeni.

Imisipha yomgangatho wepelvic ikwadlala indima ebalulekileyo ekusebenzeni ngokwesondo. Ukomeleza ezi zihlunu kunokunciphisa iintlungu zangasese ngexesha lokwabelana ngesondo kunye nokwandisa amandla okufezekisa imvakalelo eyonwabisayo. Ngexesha lokukhulelwa, izihlunu zomgangatho we-pelvic zixhasa umntwana kwaye zincede kwinkqubo yokubeleka.

Ukukhulelwa nokubeleka kunokubangela ukuba izihlunu zepvic zenziwe buthathaka, kwaye ke nezinye izinto ezinje ngobudala, ukutyeba kakhulu, ukuphakamisa okunzima kunye nokukhohlela okungapheliyo. Ukuba buthathaka kwezihlunu zeplavic kumgangatho kunokubangela:

• ukungakwazi ukuzibamba
• Ukudlula okungalawulekiyo komoya
• isini esibuhlungu

Uqeqesho lwe-Pelvic yomgangatho wemisipha lunyango oluqinisekisiweyo okanye kuthintelo lwe-pelvic organ prolapse. Iingxelo zoPhando lo mkhuba unciphise ukubanda kunye nobukrakra beempawu zelungu lomzimba.

Zama le mithambo mihlanu ukomeleza izihlunu zeplavic kunye nokunciphisa iziphumo ebezingalindelekanga.

1. IiKegels

Uqeqesho lwe-Pelvic muscle, okanye i-Kegels, sisiqhelo sokuqeshisa kunye nokuphumla kwezihlunu zakho zomgangatho we-pelvic. Unokuxhamla kwiiKegels ukuba ufumana ukuvuza komchamo ngokuthimla, ukuhleka, ukutsiba, okanye ukukhohlela, okanye unomdla wokuchama ngaphambi nje kokuba uphulukane nomchamo omkhulu.

Kusebenza izihlunu eziphambili: umgangatho weplavic

Izixhobo ezifunekayo: nanye

1. Chonga izihlunu ezifanelekileyo. Eyona ndlela ilula yokwenza oku kukuyeka ukuchama phakathi. Ezi zihlunu zakho zomgangatho we-pelvic.
2. Ukwenza iiKegels, ikhontrakthi kwezi zihlunu kwaye ubambe imizuzwana emi-5. Khupha imizuzwana emi-5.
3. Phinda la maxesha ali-10, kathathu ngemini.

2. Amanqana

ngeGfycat

Izikwere zibandakanya izihlunu ezikhulu emzimbeni kwaye zinenye yezona zinto zinkulu zokufumana umvuzo ngokuphuculwa kwamandla. Xa usenza le ntshukumo isisiseko, qinisekisa ukuba ifom yakho iqinile ngaphambi kokuba wongeze nakuphi na ukuxhathisa.

Izihlunu eziphambili zisebenzile: iiglute, imisipha, i-quadriceps

Izixhobo eziyimfuneko: i-barbell

1. Yima kwindawo eme nkqo, iinyawo zibanzi kancinane kunegxa ububanzi ububanzi ngaphandle kweenzwane zalatha kancinci. Ukuba usebenzisa i-barbell, kufuneka iphumle emva kwentamo yakho kwimisipha yakho ye-trapezius.
2. Gobisa amadolo akho kwaye utyhale isinqe sakho kunye neempundu ngasemva ngokungathi uza kuhlala esitulweni. Gcina isilevu sakho sibambekile kwaye intamo ingathathi cala.
3. Yehla de amathanga akho afane nomhlaba, ugcine ubunzima bakho kwizithende zakho nasemadolweni agobe ngaphandle.
4. Yolula imilenze yakho kwaye ubuyele kwindawo ethe nkqo.
5. Gcwalisa i-15 reps.

Fumana i-barbell apha.

3. Ibhulorho

Ibhulorho yindawo entle yokuzivocavoca. Ukuba yenziwe ngokuchanekileyo, ikwasebenza kwakhona izihlunu zomgangatho weplavic kule nkqubo. Ngaphandle kobunzima, ikhefu kunye nokuhamba kwale ntshukumo kuya kukwenza uzive.

Imisipha yasebenza: glutes, imisipha, umgangatho weplavic

Izixhobo ezifunekayo: nanye

1. Lala phantsi. Umqolo wakho kufuneka uchasene nomhlaba, uguqe ngamadolo kwi-angle ye-90-degree, iinyawo ezinqabileyo, kunye neengalo ngqo emacaleni akho kunye neentende ezijonge phantsi.
2. Inhale kwaye utyhale izithende zakho, uphakamise inyonga zakho emhlabeni ngokucinezela iiglute zakho, imisipha kunye nomgangatho we-pelvic. Umzimba wakho-uphumle kumqolo wakho wangasentla nasemagxeni- kufuneka wenze umgca othe ngqo ezantsi ukusuka emadolweni.
3. Misa kancinci imizuzwana 1-2 ngasentla uze ubuyele kwindawo yokuqala.
4. Gcwalisa ii-10-15 reps kunye ne-2-3 iiseti, uphumle imizuzwana engama-30-60 phakathi kweeseti.

Yiyise kwinqanaba elilandelayo

Ngomceli mngeni ongezelelweyo, gqibezela lo msebenzi kwibhola yozinzo. Kwimeko yokuqala, beka iinyawo zakho kwibhola umva wakho ucabalele emhlabeni kwaye uphinde la manyathelo angentla.

4. Yahlula itafile

ngeGfycat

Itheyibhile yetafile kukushukuma komlenze okusebenza njengesiseko sokuhamba okuninzi kuqeqesho lwePilates. Ngokudibanisa ukwahlulahlula, usebenze esinqeni sakho kunye nezihlunu zeplavic zomgangatho ngokunjalo.

Izihlunu zasebenza: i-abs, iinyonga, umgangatho we-pelvic

Izixhobo eziyimfuneko: mat

Qala ngomqolo wakho emgangathweni kwaye uguqe ngamadolo ukuze amathanga akho ajongane nomgangatho kunye neentsimbi zakho ziyafana nomgangatho.

1. I-abs yakho kufuneka iboshwe kwaye amathanga akho angaphakathi kufuneka asebenze, imilenze ichukumise.
2. Kwintshukumo elawulwayo, qalisa ukwahlula kancinci imilenze yakho ukuze idolo ngalinye liwe ngaphandle, ufike kwindawo efanelekileyo.
3. Cothisa kancinci ukuqala.
4. Gcwalisa i-10-15 reps kunye neeseti ezi-3.

Awunayo imethi yokuzilolonga? Fumana ukhetho lweemethi apha.

5. Inja yentaka

ngeGfycat

Ukuzivocavoca ukulinganisela kunye nokuzinza, inja yeentaka kukuhamba komzimba okupheleleyo okwenza ukuba ubandakanye izihlunu ezininzi ngaxeshanye, kubandakanya nomgangatho we-pelvic.

Izihlunu zasebenza: i-abs, umva, iiglute kunye nesinqe

Izixhobo ezifunekayo: nanye

1. Qala kuwo omane amanqatha ngezihlahla phantsi kwamagxa namadolo phantsi kwenyonga. Umqolo wakho kufuneka uthe tye kwaye intamo yakho mayingathathi cala.
2. Bhinca ingqokelela yakho kwaye uzobe amagxalaba egxalaba lakho emqolo uye ngasezinqeni.
3. Ukuqala intshukumo, ngaxeshanye yolula kwaye uphakamise umlenze wakho wasekhohlo kunye nengalo yasekunene, ugcine isinqe sakho kunye namagxa kwindawo yokungathathi cala. Musa ukuphakamisa okanye ukuthoba intloko. Bamba imizuzwana emi-2.
4. Bend kwaye uhle umlenze wakho kunye nengalo ezantsi ubuyele kwindawo yokuqala ngelixa ugcina uzinzo. Emva koko tshintsha, uphakamise umlenze wasekunene nengalo yasekhohlo. Le yi-1 rep.
5. Gcwalisa ii-reps ezili-10 kunye neeseti ezi-3.

Amanyathelo alandelayo

Ukuba izihlunu zakho zomgangatho we-pelvic zifuna ukomelezwa, kukho iindlela ezininzi ezilula zokuzibandakanya kwinkqubo yakho enokuba luncedo. Khumbula ukuzibandakanya ngokuzimeleyo izihlunu ngexesha lokuzilolonga ngalinye ukufezekisa iziphumo eziphezulu.

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kunye nokwenza ukulunga kwakho - nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele phambili I-Instagram.