Amathuba okuzilolonga imizimba yethu awapheli, iingcali zemidlalo zikhangela indlela yokufikelela kuthi sonke kwaye zisibambe. imisebenzi eluncedo ukusigcina sisempilweni.
Kule meko, Sifuna ukuthetha nge-hypopressive abs. Uhlobo lwe-gymnastics yesisu eyenza loo ndawo, ngamanye amaxesha inzima kakhulu ukuyigcina.
I-Hypopressure ngaphakathi kwendawo yethu yesisu ibangela ukuba izihlunu zisetyenziswe ngoluhlu lweendlela, iintshukumo kunye nokuma. I-diaphragm ikhululekile, yoluliwe kwaye ibangela i-visceral traction.
Oku kuthetha ukuba ngenxa yala buchule be-postural, a ukunciphisa uxinzelelo lwangaphakathi kwesisu kunye ne-reflex tonic reaction ye-muscle ezikuyo yethu Umgangatho we-pelvic nakwifayile yethu Umbhinqo wesisu.
Izibonelelo ze-hypopressive abdominals
La ukugoba inxalenye yethu yesisu ayinempilo, asithethi malunga ne-aesthetics konke konke, sibhekisela kwinto yokuba i-flaccidity inokuthi ifihle iingxaki ezizayo ezifana:
- Ukungabikho komchamo
- Intlungu xa usabelana ngesondo.
- Iiprolapses.
- Iingxaki zomqolo.
- Lumbagia.
Kufuneka sifumane indlela yokuqinisa le ndawo ebalulekileyo, kuba oku, izibilini ze-hypopressive zingaba sisisombululo.
Ukuphucula inkangeleko yobuhle besisu
Nangona ingeyiyo eyona nto ibalulekileyo ukugqamisa, inokuba nomdla kwabo bajonge ukubonisa isisu esicaba. Le mi sebenzi ithoninisa i-transverse kunye ne-obliques yesisu kwaye hayi nje indawo engaphambili kwizisu zakudala. Eyona nto ilungileyo ngale mithambo kukuba ayonakalisi umqolo wethu.
Kuphephe ukungakwazi ukuzibamba umchamo
Ngokuqinisa ithoni yezihlunu, yenza kube lula ukulawula umchamo. Ukuba nokwenzeka kokubandezeleka ngenxa yokuvuza kunye nezinye iingxaki ezifana nosulelo lomchamo luyancitshiswa.
Ukuphucula umgangatho weentlobano zesini
Imisipha yomgangatho we-pelvic inxulumene umsebenzi wesondo, kubafazi kunye namadoda, nangona kunjalo, iba ngaphezulu kuluncedo kubasetyhini ngenxa yenkqubo yabo yokuzala.
Hlaziya umzimba wakho emva kokubeleka
Ukukhulelwa ukuguqula ngokupheleleyo umzimba womfazi. Wakuba unomntwana ezingalweni zakho, umzimba uqala ukuchacha de ufikelele kwimeko yawo eqhelekileyo.
La Umbhinqo wesisu, njengokuba u-el Umgangatho we-pelvic Bamele bamkele ubungqongqo obufanayo ababenabo ngaphambili. Abasetyhini abaninzi banengxaki yokuphulukana nethoni izihlunu zelungu lobufazi, abanye abaninzi baye bangakwazi ukuzibamba umchamo kangangexesha elithile.
Le mithambo iya kunceda buyisela ngokukhuselekileyo umzimba wakho kwisiqhelo. Umgangatho we-pelvic, izihlunu ze-vaginal kunye ne-abdominal bhanti zinokusebenza ngokupheleleyo ukuba sizinceda ngee-hypopressive bebdominals.
Ayichaphazeli umqolo wethu
Xa isiphumo sokufunxa kunye noxinzelelo olubi lusetyenziswa, luvelisa i-traction kwiidiski ze-intervertebral kunye iinjongo zonyango kumqolo wethu. Ukudityaniswa neminye imisebenzi encedisayo, unokunyanga ukungahambi kakuhle komgogodla.
Ukusebenza kwakho kuya kuphucula
Nokuba kukwimidlalo okanye kubomi bemihla ngemihla, ukuziva womelele, unamandla kunye nokukhanya ngokwasemzimbeni kuya kuququzelela indlela esiphuhla ngayo kumhla wethu.
Ngalo msebenzi Ayizukuphucuka kuphela i-abs yakho, namanye amalungu omzimba aya kuvuzwa.
- Siphuhlisa enkulu ukuqonda komzimba.
- Sifunda ukuqaphela wethu i-diaphragm.
- Siya kuzuza lukhulu i-diaphragmatic, i-pulmonary kunye ne-thoracic umthamo.
- Eyona nto iphambili ukusebenza kwe-cardio-pulmonary.
- Iyakuphucula ukuxhathisa kwakho kwimidlalo ye-aerobic: ukuqubha, ukukhwela ibhayisekile, iimbaleki, njl.
Ngubani ofanele enze i-hypopressives kwaye ngubani ongafanele enze?
Kuyinzuzo kubantu abaninzi, kunokwenziwa ngabo bonke abafuna ukunyanga kunye nokusebenzisa indawo yabo yesisu. Ngaphezu koko, inceda ukuthintela iingxaki zokwetyisa, zomchamo, zasemva okanye zesini.
Kwelinye icala, ayikhuthazwa bonke abanayo xi nzelelo, ekubeni ukwenza i-apneas yokuphelelwa umoya kunokuba luncedo. Ngakolunye uhlangothi, abafazi abakhulelweyo akufanele benze le mizobo nangayiphi na indlela, njengokuba ngabasetyhini abafuna ukukhulelwa.
Akunjalo nje i-abs
Ukuziqhelanisa ne-hypopressives kuyinkimbinkimbi kwaye kufuna uqeqesho oluthe ngcembe kunye noluqhubekayo. Kuyafaneleka yenza iintshukumo ngoncedo lwengcali yecandelo kuba uya kukwazi ukugcina iliso kwaye ulungise izimo ezimbi.
Ukuqala ukuqaphela iingenelo zayo, kukulungele Yenza lo msebenzi phakathi kwemizuzu engama-20 ukuya kwengama-35, rhoqo kuxhomekeke kwinjongo. Kubalulekile ukuba xa siqala lo msebenzi, kufuneka shiya iintsuku ezi-3 zokuphumla phakathi, phakathi kweseshoni enye nenye, ekubeni ngale ndlela sinika umzimba wethu ixesha lokuziqhelanisa nokuqhelana nalo.