Mimba imayambitsa kukonzanso kwakukulu mu thupi lachikazi, lomwe limakhudza pafupifupi zofunikira zonse zofunika ndi ntchito za thupi: kugonana, kupuma, mtima, minofu, kugaya chakudya, endocrine. Zosintha zimakhudza thupi, kuyendetsa mchere wamchere. Ndi kuchuluka kwa nthawi yomwe ali ndi mimba, katundu pa zitsulo zamagazi ndi zam'mimba zimakula. Pamene mwanayo akukula, kufinya ziwiya za m'mphepete ndi mimba zimayamba ndi chiberekero chokula, chomwe chimabweretsa kuwonjezeka kwa mitsempha ya m'munsi ndi perineum. Mtundu wa kupuma umasintha, nayenso, mpaka kwakukulu, umakhala chapamwamba ndi chapakatikati.
Kodi ndizifukwa ziti zomwe zimakhala zovuta kwambiri kwa amayi oyembekezera?
• Kutsika kwa magazi kapena kuthamanga kwa magazi.
• Kuphwanya malamulo a m'matumbo, kulemera kwakukulu.
Mavutowa angathe kuthandizidwa ndi kuthandizidwa ndi maphunziro achirepa (LFK). Musamawachitire iwo mopepuka! Zochita zapadera zakuthupi zimapindulitsa thupi lonse la mayi wamtsogolo, kuonetsetsa kuti ntchito zonsezi zikuchitika, mofulumira komanso mogwira mtima kuthandizira kuthana ndi mavuto.
Zochita ndi kutsika kwa magazi
1.Potyagivanie kunama
Lembani kumbuyo kwanu, tambani manja anu pamwamba pamutu panu, miyendo pamodzi. Tengani mpweya wozama ndi kutambasula manja ndi miyendo yanu mochuluka momwe mungathere, kuwongolera mababu ndi mapazi mpaka mapeto. Kenaka pangani mpweya wabwino ndi wotalika, khalani chete. Bweretsani maulendo 2-3.
2. Kokani manja anu
Pokhala mu Chituruki kapena kugwada, imaphatikizapo kukweza ndi kutambasula dzanja lirilonse. Kutambasula, gwirani manja anu m'makona ndi mawindo, kuwongolereratu. Pa kutulutsa mpweya kumapangitsanso kupondaponda manja anu, kukwaniritsa kupuma kwathunthu. Bweretsani maulendo awiri ndi awiri ndi dzanja lililonse.
3. Kusinthasintha kwa mapewa
Mukakhala mu Turkey kapena mukugwada, khalani manja anu m'chiuno mwanu ndikusinthasintha mapewa (mbali zamphongo) mmbuyo ndi mtsogolo (maulendo asanu ndi limodzi ndi asanu ndi atatu mbali iliyonse). Pa nthawiyi, yesetsani kutenga mpweya wautali ndi wautali, pause - mpweya wokhala chete. Musayambe kumbuyo kwanu!
4.Mapiko a miyendo
Lembani kumbuyo kwanu, gwirani mawondo anu ndi kuwafalitsa iwo m'kati mwa mapewa anu, pezani mapazi anu pansi. Manja - pamodzi ndi thupi. Lembetseni, kenako pewani pang'onopang'ono ndikuyamba kugwedeza bondo la mwendo wamanja ku phawa lamanja, ndikuyendetsa phazi pang'ono kuchokera pakati pa mimba. Bwererani mwendo ku malo ake oyambirira (ip). Bweretsani maulendo 2-4 ndi phazi lililonse.
5.Portyagivanie amaima
Imani, miyendo - kupatulira kumbali, mikono - pamodzi ndi thupi. Tengani mpweya wozama, pamene mukuyendetsa minofu yonse ya thupi ndi kutambasula, ndiye pa kutuluka kwa mpweya kukwaniritsa kumasuka kwawo kwathunthu. Bwerezerani katatu katatu, pang'onopang'ono pang'ono, zofunika kuti mubwezeretse kupuma.
6.Kuthandizira kuchepetsa
Kuimirira, podzudzula, bweretsani mwendo wanu wakumanja, mutulutse phazi ndi kugwira pansi ndi chala chaching'ono. Pa nthawi yomweyo, kwezani manja onse, kutambasula ndi kugwedeza pang'ono mu thotho la thoracic. Pumphunzi, bwererani ku malo oyambira ndikubwezeretsanso ntchitoyi ndi mwendo wina (maulendo 4-6). Kusuntha kwanu kuyenera kukhala kosalala ndi kupuma kwanu.
7. Tsitsani miyendo
Kuima, tenga mpweya wozama, kuwongolera mapewa anu ndi kutambasula minofu yanu ya kumbuyo. Kenaka, pumphunzi, yambani pang'onopang'ono kuchoka pamanja pomwe, mutambasula phazi ndikugwirana ndi phazi. Ikani manja anu pa lamba wanu kapena muwafalitse iwo kuti mukhale oyenera. Sungani msana wanu molunjika. Pumapeto, bwererani ku malo oyamba. Bwerezani zochitikazo maulendo 4-6 ndi phazi lililonse.
8. Njira
Ndip. Aima, manja pachiuno. Yoga amakonza pang'ono, ndipo ayendetsa pang'ono kumbali. Kutsekemera, kuswa mopanda pang'onopang'ono, kufalitsa mawondo a m'chiuno kumbali. Musataye! Bwerezani zochitika 6-8 nthawi. Kuti zikhale zosavuta, gwiritsani dzanja limodzi kuti muthandizidwe.
Kuchita masewera olimbitsa thupi
1. Miyendo ikukha
Khalani pa mpando, ikani manja anu m'chiuno, muwongole mapewa anu ndipo musokoneze mitsempha yanu. Mosiyana, khalagulira ndi kusakaniza izo molondola, ndiye phazi lakumanzere, ukutsitsa phazi pansi. Kupuma momasuka. Chitani masewerowa kwa mphindi ziwiri.
2. Kusinthasintha kwa manja
Khalani pa mpando, tambani manja anu kumbali. Pangani kayendedwe kazitsulo 6-8 ndi manja anu. Yesani kusunga manja anu pansi. Pazochita zolimbitsa thupi, pumira momasuka.
Z. Ruki kumbali
Kukhala pa mpando chimodzimodzi ip. pa kutsekemera, kutambasula mikono yowongoka ndikuzifalitsa. Pa kutuluka, ikani manja anu mu i.p. Bwerezani 3-4 nthawi.
4.Magwirizano a mapazi
Khalani pa mpando, gwirani manja anu kumbuyo kwa mpando. Tengani mpweya wozama ndikukhudza kumbuyo kwa mpando. Kenaka, pumphuno, tukulani mwendo wongowongoka kupita ku msinkhu wosapitirira 15-20 masentimita. Lembani, panthawi yomweyo kubwerera mwendo mpaka p. Chitani nthawi 6-8 ndi phazi lililonse.
5. Kulimbitsa
Khalani pa mpando, tsontani manja anu ndi kuwachepetsa pamtanda. Powonongeka, yongolani mapewa ndi kutambasula mmwamba. kusinthanitsa ndi kutambasula minofu yake ya kumbuyo. Kenaka exhale ndipo panthawi yomweyo imachotsa mapewa pansi ndi kutsogolo, kumbuyo pang'ono kumbuyo kwa thothoka. Pa mpweya wotsatira, bwerera ku ip. Bwerezani zochitika 3-4 nthawi.
6. Kutambasula miyendo
Khalani pa mpando ndikugwira dzanja limodzi kumbuyo kwa mpando, ndi dzanja lina, kukokera mwendo kumanja, ndikukoka chiuno kumbali ndi kutulutsa. Kenaka modekha mubwerere ku i.p. ndi kusintha manja, kuchita zochitikazo ndi mwendo wina. Bwerezerani zochitika 3-4 maulendo onse. Movement - yosalala ndi yochedwa.
7. Kutambasula chipewa
Khalani pa mpando, ikani manja anu pansi. Pogwedeza, tukulani ndi kubwerera kudzanja lamanja, ndikulikulitsa ndi dzanja lamanja mpaka padenga. Pa nthawi imodzimodziyo, muyenera kusinthasintha mutu kuti muwone chikhato cha dzanja lomwe latenga. Onetsetsani mosamala malo a kumbuyo, osaloleza kuti apite. Pumapeto, bwererani ku i.p. ndi kubwereza zochitikazo ndi dzanja lina. Pangani maulendo 6-8 ndi dzanja lililonse.
8.Mahi manja ndi mapazi
Imani, tembenuzani mbali ya kumanzere ku mpando, ndipo mutatsamira ndi dzanja lake lamanzere kumbuyo kwake, yesetsani kugwirana ndi phazi lake lamanja ndi dzanja mmbuyo ndi mtsogolo. Pamene "pendulum" imasuntha panthawi yomweyo, mkono ndi mwendo zimayendayenda ndikuyenda mosiyana: Chitani zochitikazo kwa mphindi ziwiri, kenaka kubwereza kusambira, kutembenukira ku mpando wotsutsana.
9. Kusinthasintha kwa pakhosi
Imani moyang'anizana ndi mpando ndikugwiritsanso kumbuyo kwake ndi manja onse awiri. Pangani mozungulira mitsuko yoyamba mozungulira, kenako - motsutsana (kwa 6-8 mobwerezabwereza chimodzi ndi china). Pazochita zolimbitsa thupi, pumira momasuka. Onetsetsani mavuto anu, mu malo anu ndikofunikira kwambiri!