Kuchita masewera olimbitsa thupi pobereka pambuyo pokubereka

Phindu lolemera la mayi woyembekezera ndilochibadwa (motero chilengedwe chimasamalira thanzi la mwana). "Wopweteka" wa masentimita owonjezeka pachiuno, m'chiuno ndi m'mako, ndi prothectin hormone yophimbidwa ndi vuto la endocrine. Ndi chinthu ichi chomwe chimapangitsa kuti chilakolako chiwonjezeke pa nthawi ya mimba. Kodi mungatani kuti muchepetse thupi pambuyo pokubereka? Kodi ndi zochitika ziti zomwe zingakuthandizeni kuti muchepetse pamene mukubereka?

Magaziniwa ali ndi nkhani zambiri zokhudza momwe "Azimayi atsopano a Hollywood" amabwerera mwamsanga. Amayi ambiri amakhulupirira kuti "kusonyeza nyenyezi zamalonda" sizikhala ndi zolemetsa, kuti kutaya thupi pambuyo pobereka kumachitika mwachibadwa. Ziribe kanthu momwe izo ziriri. Ambiri ndi anthu ofanana ndi ife. Chinsinsi chawo chokhudzidwa ndi kuperewera kwa amayiwa ndiko kutsatira malangizo ambiri othandizira anthu odwala matendawa, akatswiri a zaumoyo ndi akatswiri ena omwe amasankha kuperewera kwao ndi zakudya zomwe ayenera kuzichita pambuyo pobereka.

Zimakhala zovuta kufunsa mayi wamng'ono kuti aziwoneka ngati chitsanzo atangobereka. Zimatengera nthawi kubwezeretsa chiwerengerocho. Bweretsani thupi kusinthasintha, kubwezeretsa mphamvu ndi mawu kumathandiza zovuta zochitika za Cindy Crawford. Zochita zonse zomwe zikuphatikizidwa mu zovutazo ndi zophweka komanso zotetezeka, mkazi aliyense akhoza kuwapambana.

Kachitidwe ka zochitika Cindy Crawford ili ndi magawo awiri. Kuchita zochitika za gawo loyamba kungayambire kale masiku oyambirira pambuyo pobereka. Pambuyo pa masabata asanu ndi limodzi, mukhoza kupita ku gawo lachiwiri la zovuta.

Ngati kubadwa kwachitika mwachibadwa, popanda mavuto, mukhoza kuyamba kuchita gawo loyamba la zochitika tsiku lotsatira pambuyo pa kubadwa kwa mwanayo. Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti mufunse dokotala wanu. Gawo loyambirira la zochitikazo ndilo cholinga chobwezeretsa minofu, yomwe inali yovuta pa kubadwa. Ngati m'kalasi mumamva kupweteka kapena kusokonezeka, lekani kuchita masewera olimbitsa thupi, pitani dokotala. M'tsogolomu, gawo loyambirira la zochitika lidzagwiritsidwa ntchito ndi inu ngati kutentha.

1. Kegels.

Tangoganizirani kuti mukuletsa kubisala, kutambasula minofu kuzungulira umaliseche ndikuyesera kuwasunga pamtunda kwa masekondi khumi. Pumulani minofu pang'onopang'ono. Kugwiritsa ntchito "kegel" kumapangidwira kulimbitsa minofu ya m'mimba, komanso kuteteza kusadziletsa. Iyenera kuchitidwa 3 mpaka 4 patsiku kuti magawo asanu a 10 azifotokozeretsanso.

2. Mabotolo ndi zikwapu za ntchafu.

Ugone pansi, gwadama, mapazi ayenera kuima pansi. Pang'onopang'ono tengani kupuma kwakukulu, kukulitsa minofu ya osindikiza. Kenaka mutenge, mutenge makina osindikizira. Panthawi imodzimodziyo, pewani minofu ya pakhosi ndikuikankhira patsogolo. Ngati mukufuna kuti makina anu a m'mimba abwere mofulumira, yesetsani izi mobwerezabwereza 15 mpaka 25 tsiku. Pakapita nthawi, katunduwo akhoza kukhala wovuta: pamene mukutha kuyamwa, mutulutseni m'chiuno ndipo mubweretse mlatho. Pa nthawi imodzimodziyo, muyenera kumverera momwe minofu ya m'kati mwa ntchafu ndi ntchentche imatambasula. Yesetsani kukhala pa bwalo kwa masekondi pafupifupi 20, kenako mubwere ku malo oyambira. Kuchita masewera muyiyiyi iyenera kuchitidwa maulendo 4 mpaka 6.

3. Mphaka.

Imani pazinayi zonse, sungani nsana wanu molunjika, ikani makutu pansi pa mapewa anu, mawondo anu pansi pa chiuno mwanu. Exhale, kubwezeretsa mmbuyo ndikukoka chikhomo pansi ndi kutsogolo, mapewa ndi mutu ayese kumasuka. Kenaka pewani, kwezani mutu wanu ndikuweramitsa msana wanu, bwererani ku malo oyamba. Kuchita masewera olimbitsa thupi "kats" kumangowonjezera minofu ya kumbuyo, komanso kumawathandiza kusintha. Kuti mukwaniritse zotsatira zabwino, yesani 4 mpaka 6 pa tsiku.

4. Kutambasula kumbuyo kwa ntchafu.

Lembani kumbuyo kwanu, bwerani bondo lanu ku chifuwa chanu, ndipo kachiwiri kachiwiri kumbali yolumikiza (phazi liri pansi). Ntchafu imangirizidwa pachifuwa ndi manja onse awiri. Lembani mwendo ndikuwongolera pang'onopang'ono, kukokera patsogolo ndi pang'ono. Yesetsani kumverera momwe minofu imayenderera muchuuno lanu. Pembedzani mwendo wonse, gwirani ntchitoyi kwa masekondi pafupifupi 15, kenako bwererani ku malo oyambira. Pa mwendo uliwonse, muyenera kuchita maulendo awiri.

Zochita za gawo lachiwiri la zovutazo: "Zinayi Zambiri".

1. Masangweji.

Pansi patsogolo panu, ikani makadi ochezera. Imani mwamphamvu, khola liyenera kuyang'ana pansi, miyendo ndi mapewa-m'lifupi, manja ali pambali pa thunthu, mapewa amakhala omasuka, minofu ya osindikizira imakhala yovuta. Pang'onopang'ono khalani pansi, mutenge thupi lanu ku zidendene. Mphepete mwa nthawi yomweyi yesetsani kusunga ndondomekoyi, musachepetse pakhosi pamunsi mwa mawondo. Tsopano, tambani imodzi mwa makadi. Mutenge khadi m'manja, bwererani ku malo oyambira. Ntchitoyi imathandiza kwambiri m'chiuno ndi matako. Yambani kuphedwa kwake ndi kubwereza 10, pang'onopang'ono kuwonjezeka kufika 20.

2. Masoka.

Ikani masewerawo kutsogolo (pafupifupi masentimita 60) ndi pang'ono kumanzere kwanu. Ikani mapazi anu pambali pa mapewa, minofu ya zofalitsa, mawondo a mawondo. Chitani chiwonongeko, ndikupangitsani kutsogolo kwa makadi, gwiritsani mawondo anu. Bondo lanu lakumanja liyenera kukhudza pansi, kumanzere kumakhala pafupi ndi bondo lakumanja. Ndi dzanja lanu lamanja, tengerani khadi kuchokera padenga, bwererani ku malo oyamba. Pangani mobwerezabwereza katatu pa phazi lamanzere, kenako 10 pa phazi lamanja. Chiwerengero cha kubwereza chikhoza kuwonjezeka pang'onopang'ono kufika 15 - 20. Kugwa kwabwino kumathandiza kwambiri minofu ya mapiko, miyendo ndi ntchafu.

3. Kusokoneza.

Imani pazinayi zonse. Ikani mawondo kumbuyo kwa ziwalo za m'chiuno, muwabalalitse iwo. Sungani manja anu molunjika, ikani manja anu pa mapewa anu onse, zala zanu zikulozera patsogolo. Tsopano tchepetseni m'chiuno ndipo muyese pamimba kuti thupi lanu likhale lowongoka. Pogwiritsa ntchito m'chiuno ndi thupi pamalo otayirira, pang'onopang'ono gwirani mikono yanu ndikugwera pansi muwiri. Pamene kuchepetsa, mapewa ndi mapiritsi ayenera kukhala pa msinkhu umodzi. Gwirani pang'ono pa malo awa, kenako bwererani ku malo oyamba. Kusakaniza kumathandiza kulimbitsa minofu ya pectoral, triceps ndi mapewa. Zochitazo zimayamba ndi kubwereza 8, pang'onopang'ono kuzibweretsa ku 15.

4. Kukweza mulandu.

Lembani kumbuyo kwanu, gwadirani mawondo (mapazi ali pansi). Ikani manja anu kumbuyo kwanu, kwezani zala zanu mulolo. Limbikitsani minofu ya makina osindikizira, kukoketsani nkhono kutsogolo kwa msana. Pang'onopang'ono kwezani mutu ndikukweza mapepala awiri, kenako palimodzi, ndi kutuluka pang'onopang'ono, chotsani chimbudzi kuchokera pansi. Bwererani ku malo oyamba (muwiri ziwerengero). Pamene ntchitoyi ikuchitika, minofu ya m'mimba ikugwira ntchito. Choyamba, yesetsani kuyankha 10, pang'onopang'ono kuwabweretsera mpaka 20.