Ukungavumelani kwesibeleko - ukusetyenziswa

Phantse zonke izifo zonyango zingaphathwa. Ngokwenene, le nyango yonyango, kaninzi kangangoko - ukutyunjwa, kwaye ezinye izifo zabesetyhini ziphathwa ngokuzilolonga umzimba. Kwinqaku olifundayo, kuya kuba ngumsebenzi wokonyango lwe-proteral prolapse.

Inkomfa yokuzivocavoca kwe-uterus

Ukuncitshiswa kwe-uterus encinci kunokuphiliswa ngokwenza i-gymnastics yokwelapha. Kwanele ukuzisa izihlunu ezifanelekileyo, kwaye izitho zangaphakathi ziza kubuya kwindawo yazo yangaphambili. Ukongeza kwimiqathango echazwe ngezantsi, kuya kuba luncedo ukusebenzisa kwiimimululsi kwaye uphakamise i-dumbbells (kwisikhundla se-supine, nge-pelvis). Emva kokuba i-gymnastics ungalibali ukuthatha iswahlulo esahlukileyo ukuphucula umphumo.

Ngoko, nantsi isethi yokuqala yokuzilolonga :

1. Kwiindawo zokuqala kuzo zonke ezine, uguqula imilenze yakho phezulu.
2. Ukusuka kwindawo yokuhlala, zama ukufikelela kwiingcebiso zezwane zakho.
3. Kwimeko efanayo, gxila emva kweengalo zakho, ujike umva wakho.
4. Ukulala emlenzeni wakho, udibanise imilenze yakho, uguqe ngamadolo kwisifuba (izandla zixinzelelwe phantsi).
5. Isikhundla esifanelekileyo kwisisu sitshintshela ngqo ngokuphezulu.
6. Xa usesikhundleni esiphambeneyo, zama ukuhlala ngaphandle ngoncedo lwezandla.
7. Yenza umjikelo we-trunk ngakwesokudla nakwesobunxele, uhleli phantsi.
8. Ngeengalo zakho ezifakwe, zama ukugoba ngaphantsi kunokwenzeka kwiinyawo zakho (indawo yokuqala iyafana).
9. Ukulala emhlane wakho, izandla zakho zixinzelelwe phantsi, pha kamisa imilenze yakho ngqo nge-900.
10. Ukwandisa iminqweno kunye neenyawo: ilungelo-kunene, ngakwesobunxele-ukuya kwesobunxele nangemva.
11. Ukulala emhlane wakho kwaye ubambe izandla zakho emva kwentloko yakho, pha kamisa imilenze yakho ibe ngu-450 uze uwasasaze.
12. Yitshintshile ukuphakamisa amadolo akho aguqa ngamadolo, uzama ukuwachukumisa kwisisu.

Kodwa- iseshoni yesibini yokuzilolonga ngokomzimba kunye nokunciphisa isisu (kunye nezinye zombini izakhiwo ukwenzela ukufezekisa impembelelo yonyango engcono kakhulu).

1. Esikhundleni sokuqala, simile kuzo zonke ezine, pha kamisa umlenze wesandla kunye nengalo kwaye ubambe ibhalansi imizuzwana emihlanu.
2. Ukulala emhlane wakho, phakamisa imilenze yomibini, uguqe ngamadolo, ufana nomgangatho. Emva koko ulungele imilenze yakho, uphakamise ukuya kuma-450, ubuyele kwindawo yokuqala.
3. Kwiindawo zokuhlala, izandla kumacala, zijikeleze umzimba ngendlela ehlukile.
4. Swayipha i-press phantsi ngenkathi uphakamisa imilenze yakho kwaye ucinezele wena.
5. Ukususela kwindawo emileyo kuzo zonke ezine, hlala emilenzeni yakho ekhwebukileyo, uncike emva kwaye uqondise i-torso yakho.
6. Kwimeko efanayo yokuqala, yenza i-circular motions kunye ne-pelvis yakho.
7. Ukuhlala emilenzeni ekhwebukileyo, welula izandla zakho phambili, ujikeleze kuphela inxalenye ephezulu ye-trunk.
8. Ukuhlala phantsi, uncike kumva ngangokunokwenzeka, uguqa umva wakho.
9. Ukulala emhlane wakho, uncike kwiindawo zakho eziphakamileyo kwaye uphakamise iinqumlo zakho.
10. Yenza umsebenzi ofanayo ukusuka kwindawo yokuqala ehleli, ugxininisa ezandleni ezisezantsi.
11. Ukuma kuzo zonke iine, pha kamisa i-pelvis, ulungise imilenze yakho.
12. Uguqula umgca wezantsi, ulele kwibhentshi ulungise iinyawo zakho.

I-Gymnastics iKegel kwintsika yesisu

Enye yezindlela ezithandwa kakhulu ngabasetyhini ukuqinisa imisipha yamanzi yiKegel. Ziyasetyenziswa ngexesha lokukhulelwa nangemva kokubeleka, ukwenzela unyango lwezifo zabesetyhini kunye nokukhusela kwabo. I-gymnastics enjalo iyaluncedo xa ububele behliswa kwaye ezinye izitho zangaphakathi. Akubandakanyi imisebenzi ekhethekileyo yomzimba kwaye ilandelayo. Ibhinqa litshintshana kwaye litshatyalaliswe, kwaye liphinde lugqithise imisipha. Ngethuba loxinzelelo, kubonakala ukubafaka kwaye ubambe umbane ngexesha elithile (imizuzwana eyi-10-30), kwaye uhamba ngokukhawuleza. Ukutshintshwa kwezi zenzo ezilula kuphazamisa kakuhle ithoni yezilwanyana ezincinci kunye nemigqa exhasa iziphathamandla zangaphakathi, kunye nempilo yenkqubo ye-genitourinary ngokupheleleyo, iququzelela ukujikeleza kwegazi kwimizimba ye-pelvic. Ukongeza, i-Kegel gymnastics ilungile kuba inokwenziwa nanini na naphi na, kuba kunokwenzeka ukuxinzelela kwaye ukhulule izihlunu ezingabonakaliyo kwabanye.