Isivivinyo sokuzivocavoca ngesisu - enye yezindlela eziphumelela kakhulu zokuhlanza isisu ekhaya

Ukuze uphefumule futhi ulahlekelwe isisindo - ngakho-ke ungasho ngokusho kokusebenza komshini obizwa ngokuthi "i-vacuum". Le nqubo ayisekelwe emisebenzini yamandla, kodwa ngokuzivocavoca. Kubhekwa njengendlela ephumelela kakhulu yokupompa isisu sakho. Manje, ukuze ukhiqize ucingo oluphambene nesikhumba esincane, akudingeki uzitholele amahora ku-simulators. Burn fat excess, yenza umlenze omncane, alulame ngemuva kokuzalwa futhi ngisho nokulahla ubuhlungu emuva kuzokusiza ukuzivocavoca "vacuum for isisu." isayithi lisho ukuthi kufanele lenzeni kahle, yiziphi izinkomba ezikhona ngaphakathi kwe-vacuum, futhi ikhombisa isithombe ngemiphumela (ngaphambi nangemva).

Vula isisu - indlela efanele yokwenza izivivinyo eziyisisekelo zabaqalayo?

Ukuzivocavoca "ukuphumula" kudlulele ekuziphatheni kusuka e-yoga. Abaqeqeshi bawuthanda umqondo wokukhipha ukuzula kwesisu ngesisindo sokuzivocavoca okhethekile kocingo. Abantu abaningi banombuzo: kungani ukuvocavoca okunje, uma kunezivivinyo eziningi zesisu esiswini? Impendulo ilula - ukuqeqeshwa kwamandla komshini kushayela amafutha futhi kuqhuma ukuqina komzimba. Kodwa ngesikhathi esifanayo umthwalo uhamba ngokuyinhloko ku-rectus abdominis muscle. Ngesikhumba esincane esifanele, lokhu akwanele. I-Vacuum isebenzisa imisipha eguquguqukayo. Yakha ibhande le-muscular elunqeni okhalweni, okwenza kube lula.

Esithombeni - I-Anatomy yemisipha yomshini: imisipha eqondile neyaguquguqukayo

Vula Abaqalayo - imithetho nemasu elula

Abaqalayo kufanele bazi imithetho ye-vacuum eyisisekelo yesisu ukuze baqonde le ndlela elula kodwa ephumelelayo ngesikhathi esifushane. Futhi okubaluleke kakhulu - ukuqonda ukuthi ungafunda kanjani ukwenza kahle, ngaphandle kokuyekethisa empilweni.

• Kungcono ukwenza izivivinyo ekuseni, ngaphambi kokudla kwasekuseni. Ngaphambi kwamakilasi kunconywa ukuthi ungadli noma uphuze noma yini.
• Le nqubo ngokwayo ilula kakhulu. Isisu sitholwa ngangokunokwenzeka ngaphakathi futhi sigcinwe kule ndawo ngamasekhondi angu-20-25. Kunzima kakhulu ukufunda ukuphefumula kahle.
• Ukuzivocavoca kwenziwa kuphela emva kokuphefumula okugcwele.
• I-air exhaling, udinga ukuqala ukudweba esiswini sakho.
• Umphumela wokuzivocavoca ungatholakala kuphela ngokuqeqeshwa okuqhubekayo. Ngakho-ke, udinga ukuhlakulela umkhuba - emva kokukhuphuka ekuseni, uphakamisa umshini, bese udla isidlo sasekuseni bese uqala enye ibhizinisi.
• Ukuqala amakilasi kangcono ngemisebenzi elula kakhulu - elele ngemuva kwakho. Ngakho kulula kakhulu ukuthola isisu sakho ngaphakathi. Uma uhlangabezana nakho, ungaqhubeka nezinketho eziyinkimbinkimbi - uhlezi, kuzo zonke ezine noma emi.

Inqubo elula kunamanga alala amanga. Kuhle kakhulu kubaqalayo. Yenziwa ngezindlela eziningana:

1. Themba ngemuva kwakho. Emuva namahlombe aqondise, ahambe "induku" phansi. Beka izandla zakho eceleni kwesiqu. Imilenze idinga ukugoba okuncane emadolweni.
2. Philisa umoya emoyeni wakho. Bese uphuma ngomlomo wakho. Umoya ovela emaphashini kufanele uphumele phezulu.
3. Ngesikhathi esifanayo, udonsa isisu ngangokunokwenzeka. Ukucindezela isisu kuyadingeka, njengokungathi uyifaka ngaphansi kwezimbambo. Ngesikhathi esifanayo, ucindezelekile ukuqondisa umgogodla endaweni yesigodi.
4. Bamba umoya wakho. Zama ukungaphefumuli umoya. Uma ingasebenzi ngaso leso sikhathi, ke, ngokuphefumula okufushane, ugcwalise ukunikezwa kwe-oxygen, kodwa ngaphandle kokuphumula imisipha futhi ungashiyi isikhundla sokuqala.
5. Lungisa imizuzwana engu-15-20. Okokuqala, lokho kuzoba ngokwanele. Isikhathi esilandelayo singancipha kancane kancane.
6. Phuma kancane. Akudingeki ukuba uphumule ngokujulile imisipha futhi wenze ukuphuma kwamandla.
7. Faka futhi uphume izikhathi eziningana. Bese uphinde ubuyekeze umsebenzi.

Kuvidiyo - inqubo efanele yokugcoba ngesisu sabaqalayo

Ukuphindaphinda okunjalo kufanele kwenziwe kusukela ku-3 ukuya ku-5, kuye ngokuthi ukhululekile kanjani uzizwa ngesikhathi esifanayo. Ukuzikhulula kusukela ezinsukwini zokuqala akufanele kube. Kungcono ukwenza lo msebenzi ngezindlela eziningana, ngokuqala ngomumo wokuphefumula wesibili. Kancane kancane, lesi sibalo singenziwa kumasekhondi angu-60. Ukukhuluma ngezikhathi eziningi ukwenza lokhu kuqeqeshwa kwamasipha omzimba, abaqeqeshi bayeluleka ukwenza okungenani izikhathi ezingu-5 ngesonto.

Inzuzo nokulimala kwe-Vacuum yesisu

Vumela ukumiswa kwe-muscular transverse of the press kuyindlela evamile kakhulu yesimanje. Ngokuya kubandakanya abaqeqeshi bezempilo ekuqeqesheni kwabo. Futhi kokubili abesifazane nabesilisa. Lokhu kuchazwa kalula - indlela kuphela yokuqeqesha imisipha eguquguqukayo. Ukuzivocavoca kunamacala ayenayo futhi angalungile. Vumela izinzuzo zesisu:

• Ukususa ngokuphumelelayo amafutha angaphakathi azinzile ngaphakathi kwesigxobo esiswini.
• Ukubuyiselwa kwamafomu ngemuva kokubeletha kalula futhi okungenabuhlungu.
• Iqeqesha imisipha eguquguqukayo, eyakha uhlaka lwama-cingulate. Ivikela umhlane ophansi futhi ikhulule ubuhlungu.
• Inikeza umphumela wokubukeka - umshini oqinile futhi ophansi, ubukhulu obufanele kanye nesithunzi esimnandi esinombono ocacile kahle. Isiza ukuqeda ukuvuvukala nesilwane esiswini.

Ukungafani kokusebenza

Naphezu kwazo zonke izinzuzo, i-vacuum inezinkomba zayo. Bambalwa, kodwa akufanele kunganakwa. Ukushaja okunjalo ngesisu akukhuthazwa nakancane kwabanesimweni, kumantombazane ngesikhathi sokuya esikhathini, nakubantu abaphethwe izifo zesimiso senhliziyo. Kuyinto engathandeki ukwenza umshini wokugcoba phambi kwezifo zesisu namathumbu. Kunoma yikuphi, kungcono ukuthola ukubonisana nodokotela ngalokhu kusengaphambili. Abantu abasanda kutholwa ukuhlinzwa kudingeka badle isikhathi sokuvuselela (hhayi ngaphansi kweyodwa noma izinyanga ezimbili) futhi kuphela ngemva kwalabo bafundi bokuqala.

Inqubo yokwenza umsebenzi wokugcoba isisu ngemuva kokubeletha

Uma i-vacuum iphikisana nabesifazane abakhulelwe, emva kwesikhathi esithile ngemuva kokubeletha kubalulekile nje. Umzimba wesifazane emva kokuzalwa komntwana ushintsha kakhulu. Imisipha yesisu nesisekelo se-pelvis isethelwe, futhi ukuyibuyisela efonini yabo evamile akuyona umsebenzi olula. Ukusebenza okuqhubekayo kokuzivocavoca kuyomenza ibhande eliyisisindo futhi lizokhipha isisu esiswini somzimba. Lo mphumela ungaqhathaniswa ne-strap, lapho siqinisa khona izingubo ezungeze okhalweni. I-vacuum izokusiza ukwakha isisu esiswini bese ubuyisela isikhumba esincane.

Kodwa kulokhu, indlela ekhethekile ekusetshenzisweni kwayo iyodingeka. Imisipha ayikwazi ukucindezeleka kakhulu, umthwalo kufanele ube olinganiselayo futhi ungabangeli noma yikuphi ukunganaki. Lokhu kuzosiza amasu okuvota okukhethekile abesimame esanda kubeletha ingane. Zenziwe ngesikhundla esivamile. Kulesi simo, umthwalo emisipha ye-pelvic kuyoba yincane.

1. Into yokuqala okufanele uyenze ilele phansi bese uguqa ngamadolo.
2. Yeka ukuhlala phansi, nezandla ukudonsa emzimbeni noma ukusalela ezinhlangothini. Ungakwazi ukuphumula izintende zezandla zakho ezinqulwini zakho.
3. Khona-ke konke kwenziwa njengokuvamile - ukukhipha umoya, ukudweba kule esiswini, ubambe umoya wakho imizuzwana engu-15. Bese uhamba kancane bese uphefumula ngokuphefumula okuncane.

Khumbula: uma uvula, i-diaphragm iyanda, futhi izimbambo ziyahluka eceleni. Kuleli qophelo, udinga ukubamba "endaweni evulekile", udonsa isisu sabo ngaphansi kwabo bese uphuma umoya ngaphandle kokunciphisa izimbambo. Sebenzisa le video ukuze wenze kahle isisu ngemuva kokubeletha. Ukuzuzwa kokuqeqeshwa okunjalo okulula kokubuyiselwa komzimba emva kokubeletha kuyabonakala:

• Izitho zangaphakathi zithatha kancane kancane indawo yazo evamile.
• Ukuhlinzeka ngegazi okuvamile kuvunyelwe.
• Imisipha ye-pelvic iphinda iphumule futhi iphumule. Lokhu kuyasiza kakhulu uma kukhona izinyembezi noma i-episiotomy yenziwa ngesikhathi sokubeletha.
• Ama-hemorrhoids aphathwa noma ukubonakala kwawo kuvinjelwe.

Kamuva, lapho umzimba ubuyiselwa ngokugcwele ngemva kokubeletha, futhi usufunde ukukhipha umfutho, ngenkathi ulele phansi, ungaqhubeka nokuqeqeshwa okuyinkimbinkimbi. Imfundo ikule vidiyo.

Kubalulekile: ukuqala ukuvivinya umzimba okuyisisekelo (ukulala phansi) akunakwenzeka ngaphambi kwamasonto ayisithupha kuya kwangu-8 emva kokubeletha.

Vula isisu samadoda: Sakha umzimba ohlotshiswe nguV ofana noSchwarzenegger

I-"technology technology" ayizange ithandane namantombazane kuphela. Wathanda amadoda. Isibonelo, umakhi womzimba odumile u-Arnold Schwarzenegger wasebenzisa izivivinyo ezinjalo ukuze enze ukushintsha okucacile kusuka emahlombe kuya okhalweni. Abantu abaningi bakhumbula icala lakhe le-V. Kodwa bambalwa kakhulu abantu abayazi ukuthi ingxenye ye-thinnest yomzimba eyakhiwe ngosizo "lokuphumula kwesisu".

Ukuvimba kwamabesilisa nabesilisa kuyafana namasu. Ihluke kuphela umthwalo kanye nezinga lobunzima. Inketho engcono kakhulu yamadoda i-vacuum yesisu ngesimo sokuma. Kodwa, uma ungeke ukwazi ukuqonda ngokushesha idivaysi enzima kunazo zonke, ungajwayela ukulala phansi, uhlezi, bese wenza izivivinyo zimi. Mayelana nendlela yokwenza umfutho wesilisa ngesisu nokuthi zingaki izindlela ozisebenzisayo ekusebenzeni okulodwa kungatholakala kule vidiyo.

Ukubuyekezwa kwalabo abaye bazama le nqubo Vumela isisu, izithombe ngaphambi nangemva ukuqeqeshwa

Vumela ukumemeza komshini uthola izibuyekezo eziningi ezinhle kumaforamu ezemidlalo. Ngenxa yokuphawula okuhle, okunamathiselwe ezithombeni ngaphambi nangemva kokuqeqeshwa, inqubo, eyazalwa e-yoga, iyaziwa kakhulu. Labo abawazi kahle amasu okugcoba futhi baqhuba umzimba njalo, bangaziqhenya ngemiphumela ephawulekayo. Kunezibonelo lapho ngesonto elilodwa lokuqeqeshwa okuvamile, isisindo sinciphile ngo-3 cm. Abaningi batusa ukuvota esikhundleni sokuqeqeshwa kwamandla. Kodwa basikhumbuza ukuthi ukudla okunomsoco kubaluleke kakhulu kule nqubo. Umgomo awukona ukushisa amafutha, kodwa ukubuyisela ithoni ye-muscle. Amazwi angcono akhulume imiphumela, ebonakalayo esithombeni ngaphambi nangemva kokuqeqeshwa kwe-press vacuum.