Zinthu zochititsa manyazi zomwe zingathe kusekedwa ndi kulamulidwa
Ndili pakati pa kalasi ya yoga ndikubwera kuchokera ku khama pomwe pang'onopang'ono mpweya pang'ono umachoka mumaliseche, ndikupanga phokoso ngati lala. Ndizochititsa manyazi, koma khalani otsimikiza kuti simuli nokha ndipo zimachitika kwa amayi ambiri pa yoga.
Ntchito yosaoneka bwino ya thupi imadziwika kuti "kutayika" (yochepa kwa fart) ndipo ndi yofala kwambiri moti imatchedwanso "yoga fart." Nkhani yabwino ndi yakuti pali njira zomwe mungathe kuzilamulira komanso mwinamwake kulepheretsa.
Zomwe Zimayambitsa Vaginal Fart
Mavenda amtundu amakhala yoga kwambiri kuti ndizoseka kwambiri, zomwe zakhala zikuyambitsa mayina osiyanasiyana. Pambuyo pake, mungamve kuti amatchedwa chiwombankhanga, fanny fart, phokoso lamoto, kapena zofunkha, pakati pa ena. Zitha kuchitika ngati mukuchita yoga kapena ayi ndipo ndizofala panthawi yogonana.
Chifukwa chake n'chosavuta. Mkazi ndikutsegula m'thupi ndi mlengalenga akhoza kulowa mkati. Pamene mpweya umakakamizika kunja, umapanga phokoso laling'ono, mofanana ndi mtundu wina wonyalanyaza. Chowotcha, komabe, sichibwera ndi fungo lakuda.
Chowopsya chowopsya chimakhala chofala kwambiri mu yoga chifukwa mukusunthira thupi lanu ndi kutuluka m'malo osiyanasiyana. Zimachitika kawirikawiri pamene zimachoka mu chisokonezo. Azimayi amene ali ndi ana makamaka amayamba kutengeka kuyambira pamene ali ndi pakati komanso kubereka kumamasula.
Simuli nokha
Zowonongeka zimatha kutsitsa manyazi ndipo amayi oposa ambiri asiya gulu la yoga chifukwa cha izo.
M'malo moleka kuchita kwanu kapena kungochita pakhomo, pali zina zambiri zomwe mungachite. Chomwe chiri chophweka ndichoti mungathe kusankha kuseka.
Thupi laumunthu limapanga zinthu zamtundu uliwonse pamene limayenda m'njira zosazolowereka ndi yoga zodzala ndi zopotoka. Ndi chimodzi mwa zinthu zochititsa manyazi zomwe zimakhala zochitika mukamachita.
Aliyense amene ali mu studioyo mwinamwake anakumanapo ndipo kumvetsa kusangalatsa ndi njira yabwino kwambiri.
Komabe, pali njira zingapo zomwe mungayesere kuti muwone ngati athandizirani.
Sungani Monga Inu Mukwezera
Yoga asanas akugwirizanitsa ndi mpweya wanu ndipo mukhoza kupanga kusintha kochepa pamapweya anu pamene mukulowa ndi kutuluka kuti muchotse mpweya wambiri mu thupi lanu. Ndi njira yomwe inafotokozedwa ndi Effortless Movement Pilates Studio ku Portland, Oregon ndipo ikhoza kugwiritsa ntchito yoga yanu.
Kwenikweni, uphunguwo ndi kutulutsa, m'malo mowombera, pokhala m'chiuno. M'malo moyamwitsa m'mimba mwako, mumagwiritsa ntchito minofu yanu kuti muveke phokoso lanu pa msana wanu. Kutsegula mwa njirayi pamene kukweza kungachepetse kuchuluka kwa thupi lanu lomwe limalowa mu kayendetsedwe kake, kuchotsa kuthekera kwina.
Mula Bandha
Njira yabwino yogwirira ntchito imatchedwa mula bandha . Amagwiritsa ntchito mitsempha ya pakhosi ndikukuphunzitsani kuti mutseke pakamwa pa asanas. Moyenera, imatchedwa "mizu yachitsulo."
Mula bandha kumaphatikizapo kusunga minofu yanu ya m'mimba mwachangu. Sikuti kupanikizika kwa minofu koma kuphunzira momwe mungakokerere mkati ndi mmwamba. Mukamaliza kuchita bwino, muyenera kuzimva m'munsi mwa m'mimba mwanu.
Zoonadi, izi zimayesetsa kuchita, koma zimakhala zosavuta ngati mutagwira ntchito. Imeneyi ndi njira yabwino, makamaka ku Ashtanga Yoga , kuti mupereke mphamvu zanu, mphamvu zanu, ndi kuchepetsa.
Cholinga chachiwiri kwa mula bandha ndi chakuti ziyenera kuteteza mlengalenga kuti asaloĊµeremo komanso kunja kwa thupi lanu ngati mungathe kuzigwira nthawi zonse. Azimayi ambiri apeza kuti izi zimathandiza makamaka atatuluka.
Kegel Zochita
Kuonjezerapo, mungayesenso kuchita machitachita a Kegel kunja kwa kalasi kuti mukhazikitse minofu yosasamalidwa. Njirayi yakhala ikugwiritsidwa ntchito ndi abambo ndi amai atatha opaleshoni kapena kuthandiza kuthetsa mavuto a zachipatala ngati kusuta kwaumidzi.
Zochita za Kegel ndizomwe mungathe kuchita nthawi iliyonse mukakhala ndi mphindi zingapo kuti muganizire kusuntha minofu yanu. Kuphatikizana ndi mula bandha, n'zotheka kuti mukhale ndi mphamvu zowonjezera pamtunda wanu, zomwe zingadziteteze mtsogolo.
Ngakhale pali zipangizo zotchedwa Kegel zolemera kapena mazira omwe alipo, sizili zoyenera. Izi zimalimbikitsidwa kuti zithandize kuwonjezera mphamvu za m'mimba mwa kuwonjezera kukana zochitikazo. Kafukufuku wasonyeza kuti iwo sagwira ntchito kuposa machitidwe achizolowezi a Kegel omwe sanagwiritsidwe ntchito ndi chipangizo.
Sankhani Kutuluka M'zinthu
Ngati vutoli likuwopsya komanso likuchitika nthawi zonse, mukhoza kusiya kuchita izi mukalasi. Apulumutseni pazochitika zanu zapakhomo pamene mukugwira ntchito yolimbikitsa ndi kuyendetsa pansi pamtanda wanu.
Kusamvana mukalasi sikumva chisoni, mwina. Akazi ambiri amasankha kuti asasinthe nthawi yawo , mwachitsanzo, kotero kuti kupeĊµa kwanu kusagwiritsidwe ntchito sikuyenera kuwonetsa.
Zizindikiro Sizifukwa Zabwino
Azimayi ena avala zovala ngati vutoli likupitirirabe. Mwachidziwikire, izi zimagwira ntchito chifukwa mumateteza abambo, kotero kuti mpweya sutha kuthawa. Komabe, ndi njira yomwe iyenera kukhumudwitsidwa ndipo imatchulidwa chifukwa mungamve mu yoga yolembapo.
Sikoyenera kuti mugwiritse ntchito nthawi yomwe simukusamba. Kugwiritsira ntchito molakwa mankhwala osokoneza bongo ndi chimodzi mwa zifukwa za matenda osokoneza poizoni (TSS), omwe ndi oopsa kwambiri ndipo angathe kuopseza moyo. M'kupita kwanthawi, manyazi amodzi ndi njira yabwino kwambiri.
Mawu Ochokera
Kuvomerezeka ndi phunziro lalikulu lomwe limabwera ndi kachitidwe ka yoga kawirikawiri. Varts ndi chimodzi mwa zinyumba zomwe mumayenera kuvomereza ndikugwedeza kapena kugwiritsa ntchito njira imodzi. Dziwani kuti amayi omwe ali pamapepala omwe ali pafupi akhoza kukumverani chisoni. Koposa zonse, musalole kuti pang'onopang'ono pakhale njira yodzikondweretsa.
> Chitsime:
> Kupitiliza Movement Pilates Studio. Mmene Mungasiyire Chosemphana M'kalasi la Pilates. Ageless-Pilates.org. 2013.
> Kashanian M, Shah Ali S, Nazemi M, Bahasadri S. Kuwunikira zotsatira za Pulovic Floor Muscle Training (PFMT kapena Kegel Exercise) ndi Mapulogalamu Oteteza Pelvic Floor Muscle Training (APFMT) ndi Resistance Device (Kegelmaster Device) pa Urinary Incontinence mwa akazi. European Journal of Obstetrics & Gynecology ndi Biology yobereka. 2011; 159 (1): 218-223. lembani: 10.1016 / j.ejogrb.2011.06.037.