Ukuvivinya phansi kwepelvic

Ukuzivocavoca kwebhola le-Pilates

Yize kwesinye isikhathi kuyindawo ethile ekhohliwe, ukuzivocavoca ngokwengeziwe kwenzelwa yona. Ngoba indawo ye-pelvic idinga ukunakekelwa okuhle, okuzogwema izinkinga ezinkulu ngokuzayo. Ngakho-ke, i- ukuvivinya umzimba okhalo kuzosisiza ukuqinisa leyo ndawo.

Emikhakheni eminingi efana namaPilates, ayasetshenziswa ukuvivinya umzimba okhalo. Kepha kukhona nolunye uchungechunge lwezincomo ongazenza usekhaya lakho. Ngabe ufuna ukuthola ukuthi imayelana nani? Ake siqale!

Ungayiqinisa kanjani i-pelvic floor

Njengoba sishilo ngaphambili, ukuqinisa iphansi le-pelvic kubalulekile. Njengoba kungancipha ngenxa yokubeletha noma ukuhlinzwa okuhlukile, ukukhuluphala ngokweqile ngisho nokuphakamisa isisindo esiningi kakhulu. Yini eyenza imisipha endaweni ilahlekelwe yikho konke ukuqina kwayo. Okuthile lokho kungaholela ezinkingeni ezinkulu njengokuchama kokuchama noma ukungcola kanye nezinkinga zocansi. Ngakho-ke, ngaphambi kokwenza konke lokhu, kungcono ukuthi uthathe isinyathelo ngale ndaba bese uqala ukusebenzisa indawo. Ngayiphi indlela? Ngenqubo yokuzivocavoca umzimba. Ezinye zalezo ezihamba kahle kakhulu zingama-hypopressive ngoba zisisiza ukuthi sivumelane futhi siphumule indawo yomzimba, kepha futhi sinezivivinyo ezibizwa ngeKegel esizobona manje.

Ukuzivocavoca phansi kwepelvic

Ungakwenza kanjani ukuzivocavoca kukaKegel kahle

Yize zilula ukuzenza, mhlawumbe izinyathelo ezimbalwa zokuqala zihlala zilusizo kithina ukuze sazi inqubo. Ngakho-ke okokuqala kufanele sikukhumbule lokho kumayelana nenkontileka noma ukuqinisa imisipha. Lokho wukuthi, sicabanga ukuthi sifuna ngempela ukuya endlini yangasese, kepha kufanele sikhuthazele. Ngakho-ke, kufanele sivumelane nendawo, ukuze kungabikho lutho olusiphunyukayo. Lokho kumane kuyisinyathelo noma isinyathelo okufanele sisithathe!

Lapho siyithola Isikhathi sokuzibamba phansi cishe imizuzwana emi-5, ngenkathi siphefumula ngokujulile. Ngemuva kwalokho uphumule eminye imizuzwana emi-5 bese uphinda inqubo futhi. Ungakwenza izikhathi ezi-1o nakuzo zombili ekuseni nantambama nasebusuku. Njengoba lezi zinhlobo zokuzivocavoca zingenziwa ukuhlala noma ukulala phansi, ekhaya noma emsebenzini, ngaphandle kokunakwa ngumuntu. Ngakho-ke, kuyinto esebenzayo kakhulu futhi enethezekile. Vele, khumbula ukuthi sizoqinisa kuphela imisipha endaweni, ukuthi ngeke siqinise noma iyiphi enye ingxenye yomzimba.

Okunye okuhlukile kokuzivocavoca esixoxe ngakho kubizwa ngokuthi kuyashesha, ngoba futhiEmizuzwini emibili nje kuphela, kufanele unqande futhi ukhulule imisipha yakho ngokushesha okukhulu.. Ngakolunye uhlangothi, ungaphinda usebenze futhi uphumule ngokushintshana, njengokungathi ikheshi elikhuphukayo, elima futhi lehle. Ukuzivocavoca okuhle phansi kwe-pelvic!

Ukuzivocavoca kwePelvic Floor: Ukuzivocavoca Okuyinhloko

Ukuqinisa yonke indawo esemqoka kuyasisiza nokuthi siqhubeke nokuvikela iphansi le-pelvic. Ngakho-ke, ngemuva kwe- Ukuzivocavoca kukaKegelAkubuhlungu ukuthi senza inqubo ngokuzivocavoca okubhekiswe kokuyinhloko, yize njengoba sisho, nabo bazoba nezinzuzo eziningi.

  • Ukudlala ngomoya singathola imiphumela emihle. Kumele siphefumule ngokujulile, sihlukanise izimbambo futhi lapho sikhipha umoya, siletha inkaba ngaphakathi. Kuyindlela yokwenza kusebenze ukuwela, okuzoholela ekutheni senze ukucinywa okudingekayo kwesinqe.
  • Ibhuloho emahlombe kungenye yokuzivocavoca okuphelele okomzimba wonke. Silale ngomhlane futhi imilenze yakho igobile, sizama ukukhulisa umzimba ngokuhlala ematheni ezinyawo nasemahlombe. Kepha lokhu kuphakama kuzokwenziwa ngokuvumelanisa ingxenye ngayinye bese siziphakamisa kancane kancane hhayi njengebhulokhi. Into ezosisiza ukuthi sivumelane nezicubu.
  • Ukunyakaza kwe-Hip: Yebo, ukuhlala ebholeni le-Pilates nokwenza ukunyakaza kwe-hip emuva naphambili kungenye yokuzivocavoca kwe-pelvic okungafanele sikukhohlwe. Kepha yebo, kufanele sivumelanise imisipha ekunyakazeni ngakunye, ngakho-ke kufanele kwenziwe kancane.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.