Dzidza kuita Kegels yako
Misi miviri yepadvic ndiyo nheyo yemuti wemuviri. Vose vari vaviri vanobatsira kusimbisa mapepa uye vanotsigira nhengo dzemudumbu wepamuviri pasi, dzakadai senyuchi uye chibereko chemuviri wepasi, pamwe nemadziro akadzika emashure uye mudumbu, kubva muboka remisumbu tinoshanda patinofunga kusimbisa simba rekutanga, sezvatinoita muPirate.
Izwi simba reimba rinoreva boka iri rezvinyama pamwe nemadzimai uye maronda.
Iwe unogona kufunga nezvemapuranga epasi pamapuranga sewebhu yehutano hwakabatana, tete, uye mitsipa iyo inoumba hammock inotsigira panheyo yebhandi yepilvic. Imwe yemasumbu aya, Pubococcygeus, anozivikanwawo sePC kana kuti PCG muscle, inofamba-svetuka mavhura ehurumende, vagina, uye anus. Apo mutsara weplasvic isisina simba kana kukuvadzwa, kuvimbika kwezvizaruriro izvi zvinogona kukanganiswa.
Iwe haugone kubhadhara pasi pechipfuva chako kusvikira chimwe chinhu chichienda. Kuberekwa, kuora kwenguva refu, kukwegura, uye kusakwanisa kuita chimwe chezvikonzero zvinowanzokonzera kusvibiswa kana kukuvadzwa kwemisumbu yepadvic pasi. Kana imwe yashayiwa simba, pasi inoputika inogona kutungamirira kumatambudziko akadai sokusava nehanya, kupera kwekunakidzwa kwepabonde, uye mumatambudziko akaoma, kudonha kwenhengo kupinda mumisungo yepisvivhe inozivikanwa seyokupera.
Zvimwe zvishoma zvinotyisa zvinokonzerwa nepamusoro pechipfuva chisina kusimba ndezvekusawirirana kwemuumbi kunotungamirira kumarwadzo emimba uye kumashure.
Apo kusvibiswa mumuviri kunowanikwa maitiro ekubhadhara kunogona kuita kuti uwane hurombo hwemaomechanics, kuvhiringidza, nekukuvara.
Kune varume nevakadzi, kuchengetedza uye kusimbisa pasi pepilvic kunokosha. Iko-yekuita maitiro kunonzi Kegels, yakatumidzwa mushure mokutanga Dr. Kegel. Verenga pamusoro kuti udzidze kuti ungaita sei izvi zvinotungamirirwa.
Kudzidzira kunosimbisa Simba rePelvic Muscle
Kegels inonyanya kudikira pasi pevhu. Kuti uzviite, iwe unobatanidza maronda emuviri wepilvic sokunge iwe uri kuenda kunomisa kuyerera kwemuti kana uchienda kuvheji. Shandisa kugadzirisa kuyerera kwemuviri kwenguva shoma kuti uwane mishonga yaunoda, asi usashandise senzira yekudzidzira maKegels kazhinji sekudzivirira kuyerera kwemuti kunogona kuderedza, pane kusimbisa, pasi pepilvic. Kegels ndivo vanozivikanwa zvikuru nekubatsira vakadzi kudzorera inzwi remushure mushure mekuita pamuviri, asi vakanaka kwatiri tose.
Pilates ihwowo basa rakanakisisa rekusimbisa pasi pevhu. MuPirates, misumbu yeplasvic inoshandiswa mubasa ravo sechimiro chekusimbisa musimba chekufamba. Izvi zvakasimbiswa uye zvakasimbiswa zvemisungo apo mumwe ari kutora pasi pepilvic mukati nepamusoro sechikamu chekudzidzira apo maviri emimba pamwe nemamwe mitsipa, inobatanidzwa.Dhigiriro rekushandira iwe unoshandisa rinofanira kuenzaniswa nekuwanda kwekuedza iwe unoda kuita Pilates basa rauri kuita. Knee folds , somuenzaniso, inogona kungoda kungoita zvishoma chete kushandiswa asi kushanda kwakasimba sekufanana nezana kuchakumbira zvakawanda zvakawanda kubva pasi pepilvic uye abs.
Kutsvaga Mucherechedzo Kwemasumbu
Iko kunobata pano ndeyekuti misumbu yepadvic inogona kuva yakaoma kunzwa apo iwe uri kuratidza kana kufamba kuburikidza nehupenyu hwezuva nezuva. "Ita purasitiki yeplanvic" inowanzozivikanwa muPirates mirayiridzo, asi vadzidzi vakawanda havana chokwadi nezvekuita kuti izvozvo zviitike.
Chimiro changu chaidiwa pakuwana mutsara yepasi pepurasitiki pane zvekuvhima ndekufunga nezvekuisa mapfupa akagara pamwechete pamwe chete. Chimwe chimiro chakanaka ndechokufunga nezvekuchera tsime remvura zvichibva pakadzika kwebhanhire remhepo-kusvika mukati memuviri, uye kunze kwepamisoro. Ichi chifananidzo chinobatsira kubatanidza zviito uye zvakakwirira pamwe nemamwe maitiro emitemo, uye kuwedzerwa kuziva kwepakati pemuganhu wemuviri.
Iwe unogona kunge uchishamisika kana pane Pirates imwe yega yekuvhiya iyo inongova yemisumbu yepelvic pasi. Mhinduro yacho, kwete chaizvoizvo. Iwe unoda kusimbisa musimba wako weplasvic paunovashandisa kutsigira kurongeka kwako nekufamba nguva yako yose yekudzidzira. Saka tsvaga mutsara wako wepilvic neKegel maitiro (shandisa kuvhara kwemuti urani kana uchida), zvino shandisa kunzwisisa uko kuisa pasi yako pasi pePilates yako maitiro.
Sources:
Kegel Kudzidzira: Nzira Yokusimbisa Sei Pelvic Floor Muscles, Vatori Vashandi, mayoclinic.com
Pelvic Floor Floor Health. Kusimbisa Chinhu Chako, Carrie Levine, CNM, MSN, womentowomen.com