Ukuzivocavoca onokukwenza ngokuchanekileyo emva kokuba nomntwana (ayisiyiyo le uyicingayo!)

Umxholo

• Eminye imigaqo esisiseko
• Qala kancinci. Gqiba womelele
• Musa ukuyibaxa
• Ukuchacha
• Imithambo
• Iveki yoku-1: Uhleli phantsi uKegel
• Iveki yesi-2: Yongeza iibhlorho ezintle
• Iveki yesi-3: Yongeza ii-clamshells
• Iveki yesi-4: Yongeza isitulo sokulala ecaleni
• Iveki yesi-5: Yongeza uhleli uhleli umile
• Ndihleli phantsi ndimatsha
• Ukuma okumileyo
• Iveki yesi-6: Yongeza squats
• Ukwahlula squat (aka stationary lunge)
• Ubunzima bomzimba squat
• Ukuya phambili

Asikuniki ukukhanya okuluhlaza ukuze uqeqeshele umdyarho okwangoku, kodwa ezi ntshukumo ziya kukunceda womeleze umgangatho wakho we-pelvic ukuze ubuyele esiqhelweni.

Ndiyakuvuyela! Uyenzile. Wenze umntu. Izinto ezintle ezinomtsalane.

Usenokucinga ukuba lixesha lokuba ubuyele kwindlela yakho yesiqhelo yokuzilolonga. Kakhulu! Olo dlamko luya kukunceda uhambe kwaye wenze zonke izinto ezifanelekileyo, nokuba awulali kakhulu kwezi nyanga zimbalwa zizayo.

Okanye usenokuba ucinga ukuba uziva ngathi awuyi kubuyela kwisiqhelo sakho esiqhelekileyo, njengoko ulibale into eqhelekileyo nokuba ivakalelwa njani. Hayi, kulungile kwakhona! Ukuthatha izinto inyathelo ngenyathelo kunika umzimba wakho ixesha elifunekayo lokuphilisa kwaye kukubeka kwindlela elungileyo yempumelelo yexesha elizayo.

Sisonke siya kunkqonkqoza iiveki zokuqala ezi-6 zomzimba wakho emva kokubeleka kunye nokuhamba kancinci, ukuze ukwazi ukuwukhathalela umzimba wakho wokuphilisa kwaye usebenzele ukubuyela kwimithambo oyithandayo!

Eminye imigaqo esisiseko

Qala kancinci. Gqiba womelele

Sukuba nexhala, ayizukucotha ngonaphakade, kwaye uya kubuyela kuyo yonke imithambo oyithandayo.

Iiveki zokuqala ezi-6 zasemva kokubeleka lixesha elibaluleke kakhulu lokwakha isiseko esomeleleyo kuzo zonke iinjongo zakho zokomelela kwasemva kokubeleka. Gcina ukhumbula ukuba eli xesha lenzeka ngaphambi kokuba ugqitywe ngugqirha wakho ukuze ubuyele kwimithambo eqhelekileyo.

Ngeli xesha libaluleke kakhulu, uya kwakha uzinzo kwi-pelvis yakho kunye nokunyaniseka kumgangatho wakho we-pelvic, kwaye ngokuthe ngcembe uya kwenza imithambo enzima kunye neyomeleleyo (ngaphandle kokuchopha iblukhwe okanye ukukhathaza umqolo wakho).

Musa ukuyibaxa

Isikhumbuzo: I-OB yakho ayinakukucoca ngokuzilolonga ngokupheleleyo de kube ziiveki ezi-6 emva kokubeleka. Ke, masingagxumi kwimipu evuthayo kwaye siqale ukuqeqesha umdyarho okanye ukubuyela kwangoko kwiklasi yakho oyithandayo ye-yoga ukubonisa indlela i-flexi eyenziwe ngayo yi-relaxin.

Ugqirha wakho uya kukunika isithupha xa ungaqala ukulinganisa. Isicwangciso esingezantsi sinokubonakala ngathi siyacotha, kodwa ukuba uyasilandela, yonke into oyenzayo emva kwayo iya kuhamba ngokukhawuleza okukhulu.

Ukuchacha

Njengazo zonke iindlela ezilungileyo zomzimba ixesha lakho lokufumana kwakhona kubalulekile nje ngomzamo wakho wokusebenza. Ubeka nje isixa esihle somsebenzi okhulayo kwaye uhambise olo sana.Lixesha lokuba uphinde uchache, uphumle kangangoko unakho, kwaye utye kamnandi- umzimba wakho uya kwenza konke okuseleyo.

Ukuba uneengxaki ngexesha lokuzalwa, le mithambo isenokungakulungeli. Kusenokufuneka uchithe iiveki ezimbalwa uchacha ngaphambi kokuba ungene. Soloko ujonga ugqirha wakho ukuba awuqinisekanga.

Imithambo

Oku kukuqhubela phambili kweeveki ezi-6 kugxilwe ekunyanisekeni komgangatho we-pelvic kunye ne-hip kunye nokuzinza okungundoqo.

Siza kongeza umthambo omnye evekini kwiiveki zokuqala ezi-4, kunye nomthambo omnye ukuya kwemibini kwezi veki zimbini zidlulileyo, ukuba uziva ulungile. Umzekelo, kwiveki yoku-1 uyakuba nomsebenzi omnye kuphela - uKegel ukuphefumla. Kwiveki yesi-2, uya kuphinda uphefumle uKegel kwaye ungeze iibhlorho ezinobukhazikhazi.

Ngeveki yesi-6, uyakube usenza imithambo emi-6 ukuya kwezi-8 ngeseshoni nganye. Unokuhamba yonke imihla, ukuqala nge-15 ukuya kwi-30 imizuzu, ukwandisa ubungakanani kunye nexesha lokuhamba kweseshoni ngeveki nganye.

Ukuba kunokwenzeka, zama ukuhamba emva kokuba ugqibile ukwenza imithambo engezantsi kwaye ubone ukuba uyaqala na ukuziva uzinzile esinqeni nasemngxunyeni okanye ukuba uyazi ngakumbi umgangatho wakho we-pelvic.

Iveki yoku-1: Uhleli phantsi uKegel

Hlala kwibhola yozinzo okanye kwisitulo esithambileyo ukuze iinxalenye zombini zebhondi yakho, amathambo e-sitz, kunye ne-perineum yakho ebusweni bebhola. Galela phantsi iinyawo zakho phantsi, ubanzi kancinane kunesinqe sakho.

Thatha umoya ophefumlayo ngeempumlo zakho ukuze ugcwalise isisu sakho kuwo onke amacala. Khawufane ucinge ukuba ibhaluni isisu sakho kwaye uzama ukuyizalisa ukuze ichukumise isinqe sakho kunye neembambo njengoko uphefumla.

Njengoko uphuma, khupha imilebe yakho kwaye ucinge ukuba ucima amakhandlela.

Emva kokuziqhelanisa nokuphefumla okunzulu amatyeli aliqela, yazisa ingqalelo yakho kumgangatho we-pelvic. Yiva indawo phakathi kwe-perineum kunye namathambo e-sitz ekunxibelelaneni nebhola okanye isitulo.

Ngokuphefumla ngakunye, cinga ukuba ugcwalisa ibhaluni ngakumbi nangakumbi ngokuphefumla kwakho usebenzisa uvalo lwakho. Njengoko uphuma, vumela amagxa kunye neembambo zakho zithambe njengoko isisu singena kumqolo wakho. Kuya kufuneka uzive ngathi i-perineum yakho ibamba ibhola kwaye iyiphakamisa phantsi.

Ziqhelise ukuphefumla kukaKegel yonke imihla kangangemizuzu emi-3 ukuya kwemi-5 okanye kude kube udiniwe. Ungaqaphela ukuba kunzima ukubandakanya isivumelwano esipheleleyo okanye ukubamba ixesha elide. Kulungile! Ziqhelanise yonke imihla kwaye uya kuphucula ngokukhawuleza.

Iveki yesi-2: Yongeza iibhlorho ezintle

Chitha imizuzu embalwa uziqhelanisa nokuphefumla kwakho kweKegel.

Ngoku lala ngomqolo ugobile amadolo iinyawo zakho zithi tyaba phantsi. Gcina umgudu ongathathi hlangothi kunye nejika elincinci kumqolo wakho osezantsi.

Ukusuka kwesi sikhundla yenza ukuphefumla okumbalwa kweKegel. Qalisa nge-inhale epheleleyo ukuze wandise ibhaluni yakho oyicingelayo, emva koko uphefumle ukuze ubandakanye isiseko sakho kunye nomgangatho we-pelvic ngelixa uphakamisa i-butt yakho phantsi kwaye ucofe isinqe sakho ukuya phezulu eluphahleni. Njengoko uhla, phefumla kwakhona kwaye uphinde.

Phinda-phinda kabini ukuya kuma-12 ukuya kuma-12 yonke imihla.

Qaphela: Ukuba unengxaki yokuziva ubandakanyeka kumgangatho we-pelvic zama ukongeza ibhola yePilates okanye umqamelo phakathi kwamathanga akho. Gcina uxinzelelo olukhanyayo kwibhola okanye umqamelo kuyo yonke intshukumo.

Iveki yesi-3: Yongeza ii-clamshells

Lala ngecala lakho ngomqolo ongathathi hlangothi kunye namadolo akho agobileyo. Iinqe zakho, amadolo kunye namaqatha ziya kubekwa. Thatha imizuzwana embalwa yokuziqhelanisa nokuphefumla kukaKegel kule ndawo intsha ilele kwicala.

Ukugcina izithende zakho kunye, phakamisa idolo lakho elingaphezulu kude nedolo lakho lasezantsi. Phefumlela ngaphakathi ukugcwalisa ibhaluni esiswini sakho, phefumla ngemilebe yakho ilandelwe ukukhupha amakhandlela njengoko usihla emadolweni phezulu.

Phinda phinda phinda ama-12 ukuya kwezi-1-2 amaxesha ngamaxesha yonke imihla.

Iveki yesi-4: Yongeza isitulo sokulala ecaleni

Lo msebenzi mtsha yinkqubela phambili evela kwi-clamshells yeveki ephelileyo, ke uya kuseta ngendlela efanayo. Lala ngecala lakho ngomqolo ongathathi hlangothi kunye namadolo akho agobileyo. Iinqe zakho, amadolo kunye namaqatha ziya kubekwa. Kanye nje ngeveki ephelileyo, thatha imizuzwana embalwa yokuziqhelanisa nokuphefumla kukaKegel kwindawo yokulala ecaleni.

Phakamisa wonke umlenze wangaphezulu kude nomlenze ongezantsi. Phefumlela ngaphakathi ukugcwalisa ibhaluni esiswini sakho, khupha imilebe ngemilebe yakho ilandelwe xa ukhupha amakhandlela njengoko usihla umlenze wakho wangaphezulu. Zama ukugcina uxinzelelo oluncinci ngokuchasene nomgangatho ngomlenze wakho ongezantsi ngelixa uphakamisa umlenze wakho ophezulu.

Phinda phinda phinda ama-12 ukuya kwezi-1-2 amaxesha ngamaxesha yonke imihla.

Iveki yesi-5: Yongeza uhleli uhleli umile

Ndihleli phantsi ndimatsha

Hlala kwibhola yozinzo okanye kwisitulo esithambileyo ukuze iinxalenye zombini zebhondi yakho, amathambo e-sitz, kunye ne-perineum yakho ebusweni bebhola. Galela phantsi iinyawo zakho phantsi, ubanzi kancinane kunesinqe sakho.

Thatha umoya omninzi ngaphakathi, ugcwalise ibhaluni. Qalisa intshukumo kwi-exhale, ubambe ingqokelela yakho. Yenza isenzo sokumasha ngokuphakamisa inyawo elinye i-intshi ezimbalwa ukusuka phantsi, emva koko ume kancinci emoyeni, emva koko wehlise unyawo ubuyele ezantsi. Phinda kwelinye icala.

Phinda phinda phinda ama-12 ukuya kwezi-1-2 amaxesha ngamaxesha yonke imihla.

Ukuma okumileyo

Xa uhleli ngokumatsha uziva kulula, yongeza ukumatsha ukusuka kwindawo yokuma uye kwindawo yesiqhelo. Sebenzisa ipateni efanayo yokuphefumla kaKegel oyisebenzisileyo ekumatsheni uhleli.

Iveki yesi-6: Yongeza squats

Ukwahlula squat (aka stationary lunge)

Ukusuka kwindawo yokuma, thabatha inyathelo elide phambili ngonyawo olunye. Yiya kuphela kangangoko unako ngelixa ugcina zombini izithende emhlabeni kwaye iinzwane zakho zikhombe phambili. Gcina i-torso yakho ithe tye kwaye izandla zakho zisinqeni.

Qalisa ukuphefumla kukaKegel ukwandisa ibhaluni yokucinga. Gobela omabini amadolo, uvumele isithende sakho sangasemva ukuba siphume emhlabeni njengoko usiya ngqo ezantsi. Gcina ubunzima bakho bulinganise phakathi kwemilenze yomibini.

Ngaphantsi kude kube ngamadolo amabini agobileyo malunga ne-90 degrees okanye ude uzive ukhululekile. Khupha umoya ukuze ubandakanye ingqokelela yakho, kwaye ucinge ngokucinezela amathanga akho kunye xa ubuyela kukuma ngokuqhuba ngesithende nangaphambi kweenzwane zakho.

Ubunzima bomzimba squat

Qalisa ukuma ngeenyawo zakho ububanzi benyonga ngaphandle. Faka inhale ukuze wandise ibhaluni oyicingayo xa ujinga esinqeni ngelixa ugoba ngamadolo wakho kwaye uvumela isinqe sakho ukuba sihlale phantsi kwaye sibuyele umva, ngokungathi uhleli esitulweni.

Yiya ezantsi de amathanga akho afane nomgangatho. Khupha umoya ukuze ubandakanye ingqokelela yakho, kwaye ucinge ngokucinezela amathanga akho kunye njengoko umi umile.

Ukuba awuziva uzinzile, sebenzisa isitulo ukuze uhlale emazantsi e-squat nganye, kodwa zama ukungaphumli ezantsi.

Phinda phinda phinda ama-12 ukuya kwezi-1-2 amaxesha ngamaxesha yonke imihla.

Ukuya phambili

Nje ukuba ugqitywe ngugqirha wakho ukuba ubuyele kwimithambo yesiqhelo, khumbula usaguqukile. Thatha ixesha lakho, kwaye ungongezi ngaphezulu kweepesenti ezili-10 ukonyuka kokuzilolonga okanye ubude beveki nganye.

Qhubeka nokwakha amandla akho asisiseko kunye nokuthembeka, kwaye uphinde uphinde uphinde ujonge le mithambo njengokushushubeza kwinkqubo yakho ehleliweyo.