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Mmene Mungapangitsire Mavitamini a PelvicMinofu m'chiuno ndi zofunika kukuthandizani kugwira ntchito zambiri, kuphatikizapo kuyenda, kuthamanga, kapena kutuluka pa mpando. Minofu imeneyi ndiyenso ikuthandizani kuti muyende masitepe.
Kufooka kwa minofu ya m'chiuno kungayambitse mavuto osiyanasiyana m'thupi. Mavuto ena omwe angayambe kufooka ndi awa:
- Kupweteka kwa njoka
- Kupweteka kwakumbuyo kwenikweni
- Kupweteka kwapakhosi
- Matenda omwe amatha kusokonezeka
Ngati mukukumana ndi zofooka zaubweya, muyenera kupita kuchipatala kapena kuchipatala kuti muthandizidwe kupeza zochitika zoyenera kuti muzitsatira m'chiuno. Zochita zapadera zam'chiuno zingathandize, kapena kupititsa patsogolo msinkhu kungakhale kofunikira kukuthandizani kuti mubwerere kuntchito yoyenera.
Zochita zowonongeka pamtambo - zomwe zimadziwikanso ndi kuphulika kwa chiuno - ndizochita masewera olimbitsa thupi kuti zikhazikike m'chiuno. Zochita izi zimalimbitsa minofu ya gluteus medius yomwe ili pambali pa m'chiuno ndi m'mako. Mphamvu mu minofuyi ndizofunika kuti muthe kuyenda bwino. Kusunga minofuyi yamphamvu kungathandizenso kuchepetsa ululu, bondo, kapena kupweteka kwa minofu.
Ngati mwakhala ndi opaleshoni yamapiko, monga chiwonongeko chokwanira , kupititsa patsogolo kotereku sikungakhale koyenera kwa inu. Kuchita masewero olimbitsa thupi kumayambitsa kuti musamachite bwino. Izi zingayambitse mavuto ndi opaleshoni yanu yotsitsimula.
Yambani ntchito yochepetsera phokoso la mimba poima pa sitepe yazitsulo kapena pansi pa masitepe anu. Ngati vuto liri lovuta, onetsetsani kuti mukugwiritsitsa pazakhazikika, ngati sitima yapamwamba. Imani pambali pa sitepe ndikupachika mwendo umodzi kuchoka pa sitepe. Onetsetsani kuti mimba yanu ikhale yolimba ndi kusunga msinkhu wanu. Gwiritsani galasi kuti muwone ngati muli woyenera ngati mukufunikira.
Udindo Wachiwiri Wopereka Zochita Zolimbitsa Thupi
Pamene mukuyimirira pa phazi limodzi ndi mwendo umodzi, sungani mwendo wanu wothandizira molunjika ndipo mimba yanu ikugwira ntchito. Kenaka mulole mwendo wanu umene ukupachika pa sitepe kuti pang'onopang'ono ugwe pansi. Chitani ichi mwa kulola kuti pelvis yanu ikhale yochepa.
Ndikofunika kuti mtolo wanu wothandizira ukhale woongoka momwe ungathere. Anthu ambiri amafuna kugwada kuti agwe pansi, koma pansi posiya pang'onopang'ono. Phazi lanu siliyenera kuchepa mokwanira kuti likhudze nthaka - onetsetsani kuti muyendetse kayendetsedwe ka phokoso lochedwa, lokhazikika.
Pamene mapepala anu amatsikira mpaka momwe mungathere, gwirani ntchitoyi kwachiwiri kapena awiri, ndipo onetsetsani kuti mimba yanu imakhala yolimba. Kenaka pitani ku gawo lomaliza la zochitikazo.
Kutsirizira Kuchita Zochita
Mutatha kugwetsa pansi pamimba, ingogwiritsani ntchito minofu yanu m'chiuno chanu pazitsulo kuti mukweze. Thandizo lanu liyenera kukhala lolunjika ndipo mimba yanu ikhale yolimba.
Pamene mapepala anu ali ofunikira kachiwiri, mwatsiriza kubwereza kamodzi kochita masewera olimbitsa thupi. Bwerezani pansi pang'onopang'ono 10 mpaka 15. Pamene zimakhala zophweka kuchita, mungathe kudzipangitsa nokha kupitiliza kuchita masewera awiri kapena atatu a zochitikazi, kapena mukhoza kugwira chidutswa chaching'ono m'manja mwanu kuti muwonjezere kukana zochitikazo.
Kumbukirani kuti ntchitoyi siyonse kwa aliyense, ndipo kuyendera dokotala wanu kapena dokotala n'kofunikira musanayambe pulogalamu iliyonse yothandizira.
Zochita zolimbitsa thupi ndi njira yosavuta yothandizira kulimbitsa mphamvu za minofu m'chiuno. Mukamasunga m'chiuno, mutha kuletsa vuto la kumbuyo, kumbuyo kapena maondo ndipo mutha kukhala ndi machitidwe abwino.