Phunzirani kuchita ma Kegels anu
Mitsempha ya m'mimba ndi maziko a thupi lonse. Zonsezi zimathandiza kukhazikika m'mimba ndipo zimathandizira ziwalo za m'mimba, monga chikhodzodzo ndi chiberekero. Minofu ya pansi pamimba, pamodzi ndi minofu ya m'mbuyo ndi mimba, kuchokera ku gulu la minofu lomwe timagwira tikamaganizira kulimbikitsa mphamvu zazikulu, monga momwe timachitira ku Pilates.
Liwu lakuti powerhouse limatanthawuza gulu la minofu imeneyi komanso mimba ndi amphongo.
Mukhoza kulingalira za mitsempha ya m'mimba ngati intaneti ya minofu, mapiritsi, ndi mitsempha yothandizana yomwe imapanga chipangizo chothandizira pamunsi pa mbale ya pakhosi. Imodzi mwa minofu imeneyi, Pubococcygeus, yomwe imadziwikanso kuti PC kapena PCG, imayendayenda poyera kwa mazira, ukazi, ndi anus. Pamene mitsempha ya pansi pa thupi ili yofooka kapena yowonongeka, kukhulupirika kwa zotsegukazi kungawonongeke.
Simungayang'ane pamtanda wanu mpaka chinthu chinavuta. Kubereka, kukhwima, kukalamba, ndi kusagwira ntchito ndi chimodzi mwa zifukwa zomwe zimayambitsa mitsempha ya pansi pamtunda yofooka kapena yoonongeka. Pomwe thupi lifooka, malo opuma amatha kukhala ndi mavuto ngati kusadziletsa, kuchepetsa kugonana, komanso pozunzika kwambiri, kutaya ziwalo kulowa mu minofu ya mitsempha yotchedwa prolapse.
Zina zovuta kwambiri zomwe zimakhala zovuta zapachiwalo pamtanda ndizosawerengeka zomwe zimayambitsa kupweteka kwa m'mimba ndi kumbuyo.
Pamene asymmetries mu thupi zimachitika njira za chiwongoladzanja zingayambe kutsogolera zovuta zachilengedwe, kutupa, ndi kuvulala.
Kwa amuna ndi akazi, kusunga ndi kulimbikitsa pansi pamtanda ndikofunika. Kuchita masewera olimbitsa thupi kumatchedwa Kegels, wotchulidwa ndi woyambitsa Dr. Kegel. Pemphani kuti muphunzire momwe mungagwiritsire ntchito kusuntha kumeneku.
Zochita zomwe zimalimbitsa miyendo ya michere
Kegels ndi ofunika kwambiri pamtanda. Kuti muchite izo, mumapanga minofu ya phulusa ngati kuti mutha kuyimitsa mkodzo mukamapita ku bafa. Gwiritsani ntchito kuyimitsa mkodzo mowirikiza kuti mupeze minofu yomwe mukusowa, koma musagwiritse ntchito ngati njira yodziwiritsira ntchito Kegels palimodzi nthawi zonse kuchepetsa kutuluka kwa mkodzo kungathe kufooketsa, m'malo molimbitsa pansi. Kegels amadziwika bwino kwambiri pothandiza amayi kubwezeretsa minofu pambuyo pa mimba, koma ndibwino kwa tonsefe.
Pilates ndizochita zolimbitsa thupi kwambiri pofuna kulimbikitsa pansi pamimba. Mu Pilates, mitsempha ya pansi pamtima imagwiritsidwa ntchito ngati gawo lachilengedwe lothandizira kuyenda. Izi ndizokhazikika ndikulimbikitsana kwa minofu komwe munthu akukoka pathupi pamtunda monga gawo la machitidwe omwe pamimba pamimba komanso minofu ina, akuphatikizidwa. Kuchita mgwirizano komwe mumagwiritsa ntchito kuyenera kukhala koyenera ndi kuchuluka kwa ntchito Muyenera kuchita ntchito ya Pilates yomwe mukuchita. Mwachitsanzo, mapepala amphongo amafunika kukhala ochepa chabe pomwe ntchito yochita masewera olimbitsa thupi ngati mazana idzafuna zambiri kuchokera kumalo osungira thupi komanso abs.
Kupeza Minofu ya Pelvic
Nsombazi ndizokuti mitsempha ya pakhosi ikhoza kukhala yovuta kumva pamene mukuchita kapena mukuyenda moyo wa tsiku ndi tsiku. "Phatikizani pamtambo" ndizodziwika bwino pa maphunziro a Pilates, koma ophunzira ambiri sakudziwa momwe angachitire zimenezi.
Chithunzithunzi changa chokonda kwambiri kuti ndikhale ndi minofu pamtambo ndikuganiza za kubweretsa mafupa pamodzi. Chithunzi china chabwino ndi kuganiza za kukokera kasupe wa mphamvu kuchokera pansi pa mbale ya pakhosi mpaka pakati pa thupi, ndi pamwamba pa mutu. Chifanizochi chimathandiza kugwirizanitsa zochita ndi zochitika zina ndi minofu yina, komanso kuzindikira kwambiri pakati pa mzere wa thupi.
Mwinamwake mukudabwa ngati pali ntchito ya Pilates yomwe imangokhala pamtambo. Yankho ndilo, osati kwenikweni. Mukufuna kulimbitsa minofu yanu ya pansi pamagetsi pogwiritsa ntchito kuthandizana ndi kuyenda kwanu nthawi zonse. Choncho fufuzani minofu yanu yamtunduwu ndi zochitika za Kegel (gwiritsani ntchito kuyimitsa mkodzo wamakono ngati mukufuna), kenaka yesetsani kumvetsetsa kuti mugwire ntchito yanu ya Pilates m'zochita zanu za Pilates.
Zotsatira:
Zochita za Kegel: Mmene Mungalimbikitsire Mapulitsi Pamtanda, Olemba Olemba, mayoclinic.com
Pansi Pansi Pansi. Kulimbitsa Chikhalidwe Chanu, Carrie Levine, CNM, MSN, womentowomen.com