Menene ƙashin ƙugu da yadda ake ƙarfafa shi

Menene ƙashin ƙugu

An faɗi abubuwa da yawa game da ƙashin ƙugu idan aka zo ga mata masu uwa, amma ba a faɗi kaɗan game da mahimmancin ƙarfafa wannan sashin jiki ba. Duk mata, ba tare da banbanci ba, yakamata suyi aiki akan ƙashin ƙugu koda kuwa basu da juna biyu. Domin tsokoki a wannan yanki suna raunana akan lokaci kuma shine babban abin da ke haifar da matsaloli kamar zubar fitsari.

Ƙashin ƙashin ƙugu shine saitin tsokoki da jijiyoyi samu a cikin ƙananan ɓangaren ramin ciki. Waɗannan suna da aiki mai mahimmanci, tunda suna da alhakin tallafawa gabobin ƙashin ƙugu, kamar mafitsara da mafitsara, farji, mahaifa da dubura. Don waɗannan gabobin suyi aiki yadda yakamata, dole ne a kiyaye su a madaidaicin matsayi kuma don wannan shine tsokar ƙasan ƙashin ƙugu.

Lokacin da ƙashin ƙugu ya yi rauni, wani abu da ke faruwa saboda dalilai daban -daban, yana gudana haɗarin wahala, da sauransu, zubar fitsari, tabarbarewar jima'i, raguwa ko ƙananan ciwon baya. Don haka yana da matukar muhimmanci a kula, karewa da karfafa gindin kashin don kada hakan ta faru.

Ta yaya zan sani idan ina da raunin ƙashin ƙugu?

Kegel motsa jiki

Idan kun raunana tsokar ƙashin ƙugu da jijiyoyin jini, za ku iya fama da alamu iri -iri kamar rashin fitsari. Wani abu mai siffa kuma mai sauƙin lura shine ba za ku iya sarrafa fitar fitsari baKo da tari, tsalle ko dariya, ƙila za ku sami ɗan ƙaramin ɓarna, wanda ke nuna alamar raunin ƙashin ƙugu.

Sauran alamomin da zaku iya gane matsalolin ƙasan ƙashin ƙugu suna zafi lokacin yin jima'i, ƙananan ciwon baya har ma da raguwa, wanda shine kawar da gabobin da tsokoki ke tallafawa, kamar dubura. Waɗannan alamomin sune mafi muni, don haka bai kamata ku bari lokaci ya wuce ba kuma a ƙaramar alama, tuntuɓi likitan ku don tantance yanayin ƙasan ku.

Yadda za a ƙarfafa ƙashin ƙugu

Arfafa ƙashin ƙugu

Don ƙarfafa ƙashin ƙugu, ana iya amfani da nau'ikan hanyoyin warkarwa. Zaɓin farko idan kun sha wahala daga wata babbar matsala shine ku sami ilimin motsa jiki na musamman a wannan lamarin. In ba haka ba, kuna iya fuskantar ƙarin lalacewar ƙoƙarin gyara matsalar da kanku. A lokuta mafi saukin kai har ma a matsayin matakan rigakafin, akwai madadin kamar na gaba.

  • Kegel bada: An tsara ire -iren waɗannan darussan don yin aiki da tsokar ƙashin ƙugu, ta yadda za a ƙarfafa su kamar yadda ake aiki da sauran nau'ikan tsokar da ke cikin jiki. Don motsa jiki na Kegel ana iya amfani da kayan aiki kamar ƙwallon China ko mai motsa jiki Kegel. Tare da waɗannan darussan za ku iya yin muryoyin tsokoki ku kuma inganta aikin ƙashin ƙugu.
  • Yoga: wasu abubuwan yoga ko asanas cikakke ne don yin aikin ƙashin ƙugu. Tuntuɓi gwani don nemo mafi kyawun motsa jiki don takamaiman shari'ar ku. Tun lokacin da ake aiki da ƙashin ƙugu idan bai lalace ba yana iya haifar da illa.
  • Low tasiri motsa jiki: duk wanda baya nufin tasiri tare da jiki, wanda bai haɗa da tsalle ba, ko motsi kwatsam. Mafi kyawun wasanni ga mata a wannan yanayin sune yin iyo, kekuna, tafiya, ko hawan elliptical.

Yana da matukar muhimmanci a yi la’akari da wasu matakan kariya. Yadda ake kula da nauyin jiki mai kyau, yin motsa jiki na yau da kullun, da kyawawan halaye na bayan gida, ku ci abinci mai wadataccen fiber don samun madaidaiciyar hanyar hanji, samun kyakkyawan matsayi musamman lokacin zama da yin ayyukan da ba su da tasiri.

Akwai abubuwan haɗari waɗanda za su iya raunana ƙashin ƙugu, kamar haihuwar haihuwa, ciki, kiba, yin wasanni masu tasiri, maƙarƙashiya na kullum, cututtukan numfashi ko yin tiyata ko maganin mata. Rigakafin shine mafi kyawun kayan aiki don magance matsalar da zata iya haifar da rushewar yau da kullun. Tuntuɓi likitan ku kuma nemo mafi kyawun madadin don magance wannan matsalar kafin ta zama mafi muni.


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