Kutaya chiberekero - kuchita

Pafupifupi matenda onse a amayi angathe kuchiritsidwa. Kwenikweni, mankhwalawa ndi mankhwala, nthawi zambiri - opaleshoni, komanso matenda ena a amayi amachiritsidwa mosavuta. M'nkhani yomwe mukuwerengayi, idzakhala ntchito yochizira uterine prolapse.

Zovuta zochita zolimbitsa chiberekero

Kuchokera kwa chiberekero chaching'ono kumachiritsidwa mwa kuchiritsa ochita masewera olimbitsa thupi. Zokwanira kubweretsa minofu yolondola, ndipo ziwalo zamkati zimabwerera ku malo awo oyambirira. Kuphatikiza pa zochitika zomwe zafotokozedwa m'munsimu, zingakhale zothandiza kuchita masewera olimbitsa thupi komanso ngakhale kukweza zitsulo zam'mimba (mu supine udindo, ndi mapepala ochepa). Pambuyo pa masewero olimbitsa thupi musaiwale kutenga chotsitsa chosiyana kuti muwone zotsatira.

Kotero, pano pali nthawi yoyamba yophunzitsira :

1. Poyambira pazinayi zonse, muthamangitse miyendo yanu.
2. Kuchokera pa malo omwe mukukhala, yesetsani kufika ku nsonga zala zala.
3. Momwemonso, khalani mmbuyo mmanja mwanu, ndikugwedeza kumbuyo kwanu.
4. Kugona kumbuyo kwanu, kumathamangitsa miyendo, kugwada pansi pamabondo (manja akuponderezedwa pansi).
5. Pachikhalidwe chokhazikika pamimba chimasintha molunjika momwe zingathere.
6. Pamene muli pamalo osasinthasintha, yesetsani kukhala pansi popanda thandizo la manja.
7. Sinthirani thunthu kumanja ndi kumanzere, mutakhala pansi.
8. Ndi manja anu atatambasula, yesetsani kugwada mofulumira (malo oyambira ndi ofanana).
9. Kugona kumbuyo kwanu, manja anu amakankhidwa pansi, kwezani miyendo yanu yolunjika ndi 900.
10. Lonjezerani m'chiuno ndi mapazi: kumanja - kumanja, kumanzere - kumanzere ndi kumbuyo.
11. Kugona kumbuyo kwanu ndikugwirana manja kumbuyo kwa mutu wanu, kwezani miyendo yanu ku 450 ndikufalitsa.
12. Sinthasintha kuti mutukulire mawondo anu ogwada pa mawondo, kuyesera kuwakakamiza mpaka mmimba.

Koma -chigawo chachiwiri cha zochitika zakuthupi ndi kuchepetsa chiberekero (njira zina zonsezi kuti zithetse bwino).

1. Poyambira, kuyimilira pazinayi zonse, kwezani mwendo wamanja ndi mkono ndikugwiritsira ntchito masekondi asanu ndi awiri.
2. Kugona kumbuyo kwanu, kwezani miyendo yonse, kuwerama pa mawondo, kufanana ndi pansi. Kenaka yongolani miyendo yanu, ndikuyikweza mpaka 450, ndipo mubwerere ku malo oyambira.
3. Mu malo okhala, manja kumbali, kusinthasintha thupi m'njira zosiyanasiyana.
4. Sungani makina osindikizira pansi pamene mukukweza miyendo yanu ndikuyikakamiza nokha.
5. Kuchokera pa malo akuyimira pazinayi zonse, khalani pa miyendo yanu yokhotakhota, kudumphira mmbuyo ndi kuwongolera miyendo yanu.
6. Mu malo omwewo oyambira, chitani zozungulira zozungulira ndi pelvis yanu.
7. Khalani pa miyendo yokhotakhota, tambasulani manja anu patsogolo, mukungoyang'ana mbali yokha ya thunthu.
8. Khalani pansi, khulupirirani mofulumira monga momwe mungathere, ndikugwedezani.
9. Kugona kumbuyo kwanu, kudalira pazitsulo zanu ndi kukweza m'chiuno mwanu.
10. Chitani zochitika zomwezo kuchokera pa malo oyamba pokhala, ndikuyika kuika manja pambuyo.
11. Kuima pazitsulo zinayi, kwezani nyamayi, ndikuwongolera miyendo yanu.
12. Sungani makina osindikizira, pansi pa benchi ndikukonza mapazi anu.

Gymnastics Kegel pa chiberekero cha chiberekero

Imodzi mwa njira zodziwika kwambiri za amayi kulimbikitsa minofu ya abambo ndi zochitika za Kegel. Amagwiritsidwa ntchito pa nthawi ya mimba komanso atabala, pochiza matenda a amayi komanso kupewa. Zojambula zoterezi zimathandiza pamene chiberekero chikutsika ndi ziwalo zina zamkati. Sichikuphatikizapo ntchito zapadera komanso izi. Mkazi amasinthasintha ndipo amavutika, ndiye amachepetsa minofu yake yovuta. Panthawi ya kupanikizika, zimawoneka kuti amawakoka ndikugwira mpweya kwa nthawi inayake (masekondi 10-30), kenako amachepetsa pang'onopang'ono. Kusinthasintha kwa machitidwe ophweka awa kumakhudza mthunzi wa minofu yolimba yomwe imathandizira ziwalo zamkati, ndi thanzi la njira ya mavitamini lonse, imathandiza kuyendetsa magazi m'thupi. Kuwonjezera apo, Kegel gymnastics ndi yabwino chifukwa ikhoza kuchitidwa nthawi iliyonse komanso paliponse, chifukwa n'zotheka kuthana ndi kutulutsa minofu yosamveka kwa ena.