Malo osungunuka

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Malo osungunuka

Pulogalamu yopambana yochita masewera olimbitsa thupi - kaya zikhazikike pamutu wanu, zokongoletsani zokometsera zanu, kapena kulimbitsa minofu - idza "kulemetsa" makamaka minofu kuti ikhale yolimba.

Mofanana ndi abs kapena biceps yanu, minofu yanu ya pansi pamanja imasowa masewera olimbitsa thupi. Kusunga minofu ya pansi pamtundu wathanzi ndi wamphamvu sikungowonjezera kugonana, koma kuthandizira kukhala ndi moyo wabwino komanso wathanzi

Malinga ndi Dr. Pauline Chiarelli, physiotherapist, mlangizi wa continent, pulofesa, ndi wolemba Women's Waterworks: Kuchiritsa Kusadziwika , mukhoza kutenga njira zowonjezera mitsempha yamphamvu ya pelvic, komanso kukhala ndi mphamvu kwa moyo wanu wonse.

Kuti muchite izi, muyenera choyamba kudziwa minofu, ndiyeno muziyesa mphamvu ndi chipiriro. Pambuyo pake, yesetsani kuti akule.

Ndipo potsiriza, pitirizani kugwira ntchito yabwino kuti mukhale ndi mphamvu pa nthawi yaitali.

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Kupanga Pansi Pansi - Mawu Ochenjeza

Kupingidwa kwapansi kwapakati ndikumangirira kwa minofu ya pansi mkati. Izi ndizo zomwe ife tonse timachita tikamalamulira matumbo ndi chikhodzodzo, kuphatikizapo kuletsa kutuluka kwa mkodzo.

Musamachite masewera olimbitsa thupi pansi pomwe mukuchotsanso chikhodzodzo chanu, kapena musagwiritse ntchito kuyimitsa mkodzo monga ntchito yolimbikitsira minofu ya m'mimba. Gwiritsani ntchito kokha ngati njira yopezera ndikuunika minofu (monga momwe tafotokozera pazithunzi zotsatirazi).

Chiarelli akulongosola kuti zovuta za chikhodzodzo chogwira ntchito zimadutsa kupyolera mthupi lopangidwa ndi mpweya (kapena wina) minofu. Pamene mitsempha ya m'mimba imakhudza chikhodzodzo, sichiyang'anira ntchito yake yonse. Izi zikutanthauza kuti kuletsa kuyendayenda kwa mkodzo monga kachitidwe kawirikawiri kungasinthe ntchito ya chikhodzodzo chanu poipa kwambiri, akuti.

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Pezani Zinyumba za mkati

Kuletsa kuyendayenda kwa mkodzo ndi njira yabwino yodziwira momwe minofu ya m'mimba imamvera akamagwirizana. Ichi ndi sitepe yoyamba yopanga ndi kusunga pulogalamu yowonjezera pansi. Ngati mutha kuyimitsa mkodzo mwathunthu ndipo mwamsanga, mwakonzeka kuyamba pulogalamuyi. Ngati sichoncho, mayesero a chala omwe ali m'munsimu adzakuthandizani kuzindikira zochitika zanu zapansi pamtunda. (Tidzagwiritsa ntchito mayeso mu gawo lotsatira.)

Mapulani a Pelvic Contractions - Akazi

Ikani zala ziwiri mu chikazi chanu ndi mgwirizano.

Malo Apansi Pamodzi - Amuna

Ikani chala chimodzi mu rectum ndi kulimbitsa minofu yanu kuzungulira.

Mukapeza kuti mkati mwanu mumakhala mkati mwake, zimakhala ngati zosiyana ndi zomwe zimapangitsa kuti thupi liziyenda. Ndiko kujambula ndikukwera kuzungulira zala zanu. Mukhoza kuyesa kubweretsa tailbone ndi mapaipi anu palimodzi, ndipo pamene simungathe kuona zomwe zikuchitika, kugwiritsa ntchito chithunzichi kungapangitse mitsempha yanu ya pansi pamtunda kuti iwonongeke.

Pamene mukuyezetsa izi, pitirizani kupuma - kusunga mpweya wanu kumasintha njira yomwe minofu ikugwiritsidwira ntchito, ndikugonjetsa cholinga cha mayeso.

Zokhudzana: Kupuma ndi Kuchita Zochita

Khalani olimba mtima, zomwe mukuganiza kuti zing'onozing'ono, koma mutatha kupeza chingwe chomwe mwakonzekera pulogalamu yowonjezera pansi.

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Ganizirani Mphamvu ndi Kupirira kwa Mapulaneti Anu Mapulani

Khwerero ili ndi kuunika kwa mphamvu ya minofu ndi chipiriro.

Choyamba, yesani nokha kwa nthawi yaitali yomwe mungathe kugwiritsira ntchito pangidwe la phulusa. Kuti muchite izi, bwerezani kuyesa kwala, koma nthawi ino muwerengere chiwerengero cha masekondi omwe mungagwire minofu mkati mwa mkati. Ichi ndi chiyeso cha kupirira kovuta, kapena utali wanu wa minofu ingapite nthawi yaitali bwanji asanatope.

Pambuyo podziwa kutalika kwa nthawi yomwe minofu yanu ya pansi pamimba imatha kupirira, yesero lotsatira ndilo mphamvu ya kuvomereza. Mwa kuyankhula kwina, ndi zingati zotsutsanazi zomwe mungachite musanatope? Chitani zambiri monga momwe mungathere. Owerengera pamene mukupita ndipo muzindikire nambalayi.

Khwerero lachitatu ndikutseka nthawi yopumula yomwe mukufunikira pakati pa mapulani anu.

Gawo lomaliza la mphamvu ndi kupirira ndi kuyesa kuchitidwa kwa msangamsanga wa minofu ya m'mimba. Kuti muchite izi, chitani mkati mwatsopano mofulumira komanso molimbika momwe mungathere, ndipo muwerengere nambala yomwe mungachite musanatope. Musayime pang'onopang'ono mpaka mutatsiriza zonse.

Lembani zochitika zonsezi kuti muwone m'mene mukuyendera ndi pulogalamu yolimbikitsa.

Chiarelli amalimbikitsa kuona katswiri wamakina oyendetsa mkodzo ngati simunathe kupeza kupopera kwa minofu yanu ya pakhosi nthawi iliyonse panthawiyi.

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Ndondomeko Yowonjezera Pansi Pansi

Cholinga cha pulojekiti yowonjezera pansi ndikutsegula 10 pang'onopang'ono kwa masekondi khumi, katatu pa 6 mpaka tsiku. Apanso, ndibwino kuyamba kumene kuli. Polemba manambala kuchokera kuunika kwanu, mukhoza kuwonjezera pamene mukuyenda. Ndizovuta kudzipangitsa nokha kuchita zosiyana ndi / kapena kuonjezera kuchuluka kwa nthawi yomwe mumawagwira.

Zinthu zonsezi zidzatulutsa mitsempha yowonjezera pamtunda, kotero kuwonjezereka mwina kapena zonse ziwiri, mpaka kufika 10 peresenti yomwe imagwira pa masekondi 10 3-6 pa tsiku. Bwerezani kuyesa kwala kwa masiku angapo kuti akuthandizeni kufufuza zomwe mukupita. Pamene mayesero a chala amakuwonetsani kuti minofu yanu ya pansi pamimba ndi yowonjezera, yonjezerani masekondi awiri kapena awiri ndi / kapena zina zochepa zomwe mumapanga pulogalamu yanu.

Pano pali mapulogalamu ena ochita masewera olimbitsa thupi omwe angapangitse ntchito yanu yowonjezera pansi pamimba:

• Ntchito Yamkati Yamkati
• Ntchafu Yamkati Imayenda
• Tengani ma Bridges Anu Aku Hip ku Mzere Wotsatira
• Kulimbikitsa Kwambiri
• Nkhope Yotsika Kumtunda ndi Yamtunda

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Kukonzekera kwa Moyo Wonse wa Malo Osungunuka Omwe Amakhala Otetezeka

Chiarelli ali ndi malingaliro angapo chifukwa chokhala ndi malo amphamvu a phulusa kwa moyo wonse. Mukakumbukira kuti mumazichita, kusunga mphamvu zanu zatsopano za phulusa sikudzatenga nthawi yochuluka.

• Pamene mukusamba, mkati mwake pindani makina asanu ndi limodzi. Pitirizani kuchita nthawi yonse yomwe mukusamba.
• Nthawi iliyonse mukamaliza kutulutsa chikhodzodzo, chitani katatu mkati mwamphamvu mkati, mutagwira masekondi asanu payekha.
• Gwiritsani ntchito mankhwala osokoneza bongo pamutu pamene mukupanga chikondi. Izi zidzakuthandizani moyo wanu wogonana pomwe zimakuthandizani kumbuyo kwanu!

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Malingaliro ndi Zoganizira

Anthu ambiri, makamaka kumayambiriro kwa pulogalamu yawo, adzakhala ndi mavuto ena omwe amachotsa minofu ya pakhosi ndi minofu ina. Izi ndi zomveka, monga minofu ya kunja yamphongo ndi yaikulu komanso yamphamvu.

Chinthu chofunikira kuti tipambane ndi kuphunzira kuzindikira kumverera kwa mitsempha yokhala pansi pamimba, popanda mitsempha. Kuchotsa mitsempha ya nsomba kuchokera ku kayendetsedwe komwe mungagwiritse ntchito mapulogalamu a pansi pamimba pamene mukuyima miyendo yanu ndipo zidendene zanu ndizitali kuposa zala zala. (Koma musachite izi ngati kuwonjezera kupweteka kwanu kumbuyo.) Mukakhala ndi chidaliro kuti mutha kuchita zinthu zopanda pakhosi popanda kugwiritsa ntchito minofu yanu, mumatha kuzichita moyenera mulimonse momwe mukufuna.

Monga ndi pulogalamu iliyonse yogwiritsa ntchito masewera olimbitsa thupi, kuyambitsa pulogalamu yanu yolimbikitsira pansi pamimba kungathe kukhala pangozi yovulaza, kutopa kapena kukhumudwa. Landirani mphamvu yomwe muli nayo tsopano ndi kumanga pang'onopang'ono koma nthawi zonse. Kusunga mndandanda wa chiwerengero cha maseŵera ndi masekondi omwe mukugwira nawo pamene mukupita kukulolani kuti muwonjezere mlingo wa zovuta mu njira yotsatila ndi zotsatira za zotsatira pa nthawi yayitali.

Zozizwitsa zodziwika kwambiri zapilvic ndizo Kegels. Zochita zomwe zafotokozedwa apa ndizofunika kwambiri.

_Zotsatira:

<sub>Zojambula zapansi pazitsulo. MedlinePlus .Dec 2014. Kufikira Feb 2016.

Chiarelli, Pauline, Waterworks: Akuchiritsa kusadziletsa. Wallsend NSW Australia: George Parry. 2002.</sub>