Masapelitiki pasi muviri anosimbisa masimba emapuranga pasi uye anobatsira pakuvimbika kwemuviri wemuviri. Kegels ndiyo inonyanya kuzivikanwa uye yakanyatsozivikanwa yepelvic pasi. Zvisinei, maitiro anoisa mutsara wepasi pepasviki mumamiriro ekushandura maererano nezvimwe mishonga ndeye nzira yakakwana yekushanda pakusimudzira pasi pepadvic.
1 - Palm Palm Press neMagetsi Circle
Mutungamiri wePilates Marie Marihanani ndiye muumbi weDhivenhau yeBeyond Kegels . Pano, tine mairi maviri ePilates-based pelvic sakafu maitiro kubva kuDVD - the palm press uye yakasendama shure nechinenge chichigadziriswa. Zvose zvedziviridzo dzinoshandisa kushandiswa kubva paPirates magic denderedzwa kuti ibatsire kushanda pasi pepadvic.
Pelvic Floor Floor Practice Instructions:
Nyaya inonyanya kukoshesa maitiro ekudzivirira pasi pepelvic: Sezvo nePirate yose inoshandisa zvakakosha kutanga kubudisa kunze kwekuti iwe uite shanho remuitiro wacho. Mukuita izvi unowedzera kukura uye kubatsirwa kwebasa iri mumatambudziko.
Chimbichimbi Chengetedza neMashiripiti Pakati:
Muchikamu chemuchindwe, nzvimbo yemuviri pamwe chete nekusimudzira denderedzwa remashiripiti nemichindwe yakagadzirwa nemichindwe uye inosimudza misoro yepasi pepelvic painosimbisa zvibato (chiuno uye zvidumbu zviduku zvakapoteredza pasi pepasi). Kushanda nemichindwe yakazara kunounzawo pectoral [chifuva] misungo uye pakati pekupedzisira mukutamba.>
Gadzirira:
Neutral spine kana kishoma C-curve uye mapepa epafudzi anosvika pasi kumate. Isa mhete yemashiripiti pamateti pamberi pako ne pad imwe inobata machira. Zvose zviri zviviri zvigadziriswa zvakadzika pamusoro wepamusoro, zvigunwe zvakasimbiswa uye zvidzitiro zvakanyorova.
The Exercise:
Inhale.
Exhale: chibvumirano uye usimudze mitsipa yepasviki pasi, uye chengetedza pasi penderedzwa yemashiripiti. Dzvinyirira pasi chete kana iwe uchikwanisa kuchengeta nzvimbo yakasimba yepamusoro.
Kufungidzira zvichisimudza misoro yepadvic kusvika padumbu remuviri, uye bhomba iri mudumbu rinodzokera kumashure kumusana unoedza kuenderera kumatenga.
Inhale sezvamunosunungura mhirizhonga pane denderedzwa.
Zvose 10 zvakadzoka pakutanga. Zvinyorwa zvakare zvinosimba nesimba uye kuziva kuwedzera.
Mazano:
Pakutanga, rimwe diki C iri mumucheto wepasi panzvimbo pekusava neutachiona hunoita kuti kuve nyore kuwana nzvimbo yepasi. Chero ipi zvasarudzwa, zvichengetedze paunenge uchiita zvemashiripiti-usatsigire mberi kana kumativi emafudzi paunenge uchisimbisa denderedzwa. Kutarisa pamapfudzi emafudzi ari kuenderera mberi kusvika kumatambo asi kushivirira kunosimbisa mid-back uye pectoral muscle. Makumbo anofanirwa kusimudzira zvikuru zvishoma panguva yekufamba.
Yakazotevera Pelvic Floor Maitiro Okuita: Koshesa Kudzoka ne Circle
2 - Dzokera neMichindwe Pakati Pemagetsi Purojekiti
Ichi chiitiko chinosimbisa uye chinokwidza mutsara wepelvic pasi, kusanganisira pectoral, mid trapezius uye seratus. Kuwedzerwa kwebhora pakati pemakwenzi kunobata mukati mehudyu, kuisa pfungwa kune kukanganisa nekusimudza kweboka repadvic pasi.
Gadzirira:
Gara pamubhedha, mabvi akagadzika uye tsoka dzakaputika-kumativi ari oga.
Isa denderedzwa remashiripiti pakati pamaoko ako, zvigadziko pamapadhi, zvigunwe pamwechete pamwe nekuwedzerwa.
Kuramba usingaiti zvematongerwe enyika, shanduka zvishoma nezvishoma nekidiki kadiki.
Mahombe anonyorera pamativi ako, mapepa akabatana achienda kumate.
Makumbo akakomberedzwa nebhora rakanyorova akaisa mukati mehudyu, kwete mabvi.
The Exercise:
Inhale kugadzirira.
Exhale kuti uite pasi pasi pepulvic, ipapo tsanidza pamutsara wemashiripiti uye pakarepo simbisa bhora nemahudyu. Chengetedza kusarerekera kwepakati.
Fungidzira maziso emapuranga ari pasi pechipfuva achisimudza kusvikira mudumbu remuviri uye bhomba iri mudumbu rinodzokera kumashure.
Inhale, kusunungura kushandiswa pamutsara nemashiripiti.
Sezvo ichi chiito chepakati chepadvic chekuita, kuchengetedza kusatsigira kwepakati paanoita basa racho kunowedzera dambudziko. Icho chinowedzerawo kubatsiro kwekushanda sezvo mvura yakadzika yepasi yemaspinal musungo inoshandiswa uye yakasimbiswa.
Zvose 10 zvakadzoka pakutanga. Zvinyorwa zvakare zvinosimba nesimba uye kuziva kuwedzera.
Mazano:
Sezvo iwe uchifambidzana neanodzoka shure, kubvisa bhora pakati pematanda kunogona kuwedzera huwandu hwehutano, sezvo iwe usisina bhora senzira yekusimudzira uye kuita mukati mahudyu. Kuwedzera mukati mehudyu misungo inobatsira mukusimbisa mutsara wepasi.
Pectoral muscles, midtre trapezius uye seratus, pamwe chete nekusimudzika kwemafudzi emapfudzi, anosimbiswa nemichindwe ichisimudzira pamashiripiti emashiripiti.
Marie Monahan murairidzi wePilates uye nheyo yePilates Studio LLC. DVD yake Beyond Kegels inodzokororwa pano uye webhusaiti yake iri onbeyondkegels.com.