Ukukhulelwa kubangela ukulungiswa okukhulu emzimbeni wesifazane, ochaphazela cishe zonke izinhlelo ezibalulekile ezibalulekile nemisebenzi yomzimba: ubulili, ukuphefumula, isisu senhliziyo, isisculoskeletal, digestive, endocrine. Izinguquko zitholakala ekusetshenzisweni kwemithi, ukulawulwa kokulinganisela kwamanzi kasawoti. Njengoba ukwanda ngesikhathi sokukhulelwa, umthwalo wezitsha zegazi ne-lymph ukwanda. Njengoba ingane ikhula, ukucindezela izitsha zomgogodla kanye nesisu esiswini esisuka ngesisu esisanda kukhula, okuvame ukuholela ekunwetsheni kwemifino yamaphethelo aphansi kanye ne-perineum. Uhlobo lokuphefumula lushintsha, nakakhulu, luba yisifuba esiphezulu nasesiphakathi.
Ziyini izinkinga zempilo ezivame kakhulu kubomama abalindele?
♦ Umfutho wegazi ophansi noma ophezulu.
♦ Ukuhlukumeza ukulawulwa kwamathumbu, isisindo esiningi.
Lezi zinkinga zingalungiswa ngosizo lokuqeqeshwa ngokomzimba zokwelapha (LFK). Ungabakhathazi ngokucophelela! Ukuzivocavoca umzimba okhethekile kunomphumela omuhle kuwo wonke umzimba womama ozayo, ukuvuselela umsebenzi wazo zonke izinhlelo, ngokushesha futhi ngempumelelo kusize ukubhekana nezinkinga.
Ukuzivocavoca nge-pressure ephansi yegazi
1.Potyagivanie amanga
Ukulala emhlane wakho, welula izingalo zakho ngaphezulu kwekhanda lakho, imilenze ndawonye. Thatha umoya ojulile futhi welule izandla zakho nemilenze ngangokunokwenzeka, uqondise amabhulashi nezinyawo kuze kube sekupheleni. Bese wenze ukuphefumula okubushelelezi nokude, phumula. Phinda izikhathi ezingu-2-3.
2. Vula izingalo zakho phezulu
Ehlezi ngesiTurkey noma eguqa, abuye aphakamise futhi alula isandla ngasinye. Ukuthungatha, faka izingalo zakho ezinhlangothini nasezinsikeni, uziqondise ngokuphelele. Ekuphumeni komzimba nokunye ukuhambisa phansi izingalo zakho, ukufeza ukuphumula okuphelele. Phinda izikhathi ezingu-2-4 ngesandla ngasinye.
3. Ukuguquka kwamahlombe
Ukuhlala ngesiTurkey noma ngokuguqa, faka izandla zakho ezinkalweni futhi ujikeleze amahlombe akho (amalunga ehlombe) emuva nangaphambili (izikhathi ezingu-6-8 esiqondeni ngasinye). Ngesikhathi sokunyakaza, zama ukuthatha umoya ode futhi ojulile, ngesikhathi sokumisa isikhashana - ukuphumula okuthulile. Ungadonseli emuva!
4. Amaflexi emilenzeni
Ukulala emhlane wakho, ukuguqa ngamadolo bese uwasabalalisa ububanzi bamahlombe akho, cindezela izinyawo zakho phansi. Amandla - emzimbeni. Bhala, bese uphuma kahle bese uqala ukudonsa idolo lomlenze wokunene ehlombe lokunene, ukuhambisa umlenze kude nendawo phakathi kwesisu. Buyisela umlenze endaweni yayo yasekuqaleni (ip). Phinda izikhathi ezingu-2-4 ngezinyawo.
5.Portyagivanie emi
Sukuma, imilenze - ububanzi behlombe ngaphandle, izandla - emzimbeni. Thatha umoya ojulile, ngenkathi uhlunga zonke izicubu zomzimba futhi welula, khona-ke lapho uphumelela uthola ukuphumula okuphelele. Phinda izikhathi ezingu-3-5, ubheka okwesikhashana okwesikhashana, okudingekayo ukubuyisela ukuphefumula.
6. Ukukhipha izinsimbi
Ukuma, lapho u-inhalation, ubuyela emuva umlenze wakho wokunene, udonsa unyawo futhi uthinta phansi ngezwane nje. Ngesikhathi esifanayo, phakamisa izandla zombili, welule futhi ugobe kancane emgodleni we-thoracic. Ekuphumuleni, buyela esimweni sokuqala uphinde ubuyekeze lo msebenzi ngomlenze owodwa (izikhathi ezingu-4-6). Ukunyakaza kwakho kufanele kube bushelelezi futhi ukuphefumula kwakho kujulile.
7. Gxuma imilenze
Ukuma, thatha umoya ojulile, uqondise amahlombe akho futhi ululaze imisipha yakho yangemuva. Khona-ke, lapho uphumelela umoya, qala kancane ukudonsa umlenze wesokudla eceleni, ulula unyawo futhi uthinte phansi ngezwane nje. Beka izandla zakho ebhantshini lakho noma uwasakaze ngokuhlukana. Gcina umhlane wakho uqonde. Lapho uphumelela, buyela esimweni sokuqala. Phinda usebenzise izikhathi ezingu-4-6 ngezinyawo.
8. Izindlela
I.p. Ukuma, izandla esihlalweni. I-Yoga ihlela kancane, futhi uguqule izinyawo kancane ezinhlangothini. Uma u-inhalation, u-squat ngokungenangqondo, usakaze amadolo e-hip ezinhlangothini. Ungadli! Phinda usebenzise izikhathi ezingu-6-8. Ukwenza kube lula, ubambe isandla esisodwa ukwesekwa.
Ukuzivocavoca nge-high blood pressure
1. Imilenze yokukhahlela
Hlala esihlalweni, faka izandla zakho ezinqulwini, uqondise amahlombe akho bese uhlunga imisipha yakho yangemuva. Ngenye indlela, ugobe futhi ungaphenduli lokho okulungile, khona-ke unyawo lwesokunxele, usule izinyawo ezinyaweni phansi. Philisa ngokukhululekile. Yenza lo msebenzi imizuzu engu-1-2.
2. Ukujikeleza kwezandla
Uhlezi esihlalweni, welula izandla zakho ezinhlangothini. Yenza ukunyakaza kweziyingi eziyi-6-8 ngezandla zakho. Zama ukugcina izandla zakho zifana nendawo. Phakathi nokuvivinya umzimba, phefumula ngokukhululekile.
Z. Ruki eceleni
Uhlezi esihlalweni esifanayo ip. ekuphuculeni, wandisa phambili izingalo eziqondile futhi uwahlakaze. Ekuphumuleni, faka izandla zakho ku-i.p. Phinda izikhathi ezingu-3-4.
4. Ukuxhumana kwezinyawo
Uhlezi esihlalweni, faka izandla zakho ngemuva kwesihlalo. Thatha umoya ojulile bese uthinta ngemuva kwesihlalo. Khona-ke, lapho uphuma, uphakamise umlenze wokunene wangakwesokudla ukuphakama okungapheli kuka-15-20 cm. Faka, ngesikhathi esisodwa ukubuyisela umlenze kuya p. Yenza izikhathi ezingu-6-8 ngezinyawo ngalunye.
5. Ukuqinisa
Uhlezi esihlalweni, phumula izandla zakho bese ubahlisa emzimbeni. Uma u-inhalation, uqondise amahlombe futhi ulandele phezulu. ukucindezela nokululaza imisipha yakhe yangemuva. Bese uphuma futhi uphinde uhoxise amahlombe phansi bese uhamba phambili, ujikeleze emuva emhlane we-thoracic. Ekuphefumuleni okulandelayo, buyela emuva ku-ip. Phinda umsebenti 3-4 izikhathi.
6. Ukwehlisa imilenze
Uhlezi esihlalweni futhi ubambe ingalo ngemuva kwesihlalo, ngakolunye uhlangothi, udonsa umlenze wokunene ehlombe, ngenkathi udonsa ithanga emaceleni nasemgodini. Bese ubuyela ngobumnene kwi-i.p. futhi ushintshe izandla, ukwenza lo msebenzi ngomlenze owodwa. Phinda usebenzise 3-4 izikhathi zomlenze ngamunye. Ukuhamba - bushelelezi futhi kuphuze.
7. Ukwehlisa ibhande lehlombe
Uhlezi esihlalweni, faka izandla zakho phansi. Uma usondeza, phakamisa uphinde ubuyele ngakwesokunene isandla, uwufake ngesandla sesandla esiqongweni. Ngesikhathi esifanayo, udinga ukushintshanisa ikhanda ukuze ubone isandla sesandla esikhishiwe. Qaphela ngokucophelela isikhundla sesemuva, ungawuvumeli ukuba uvalwe. Ekuphumuleni, buyela ku-i.p. bese uphinda lo msebenzi ngenye indlela. Yenza izikhathi ezingu-6-8 ngesandla ngasinye.
8. Amandla nezinyawo zamaMahi
Ukuma, jikela ngakwesobunxele uye esihlalweni, futhi uncike ngesandla sakhe sesobunxele emhlane wakhe, yenza izinsimbi ezithinta izinyawo ngesandla sakhe sokunene futhi uphinde ulandele emuva. Uma i-"pendulum" ihamba ngesikhathi esisodwa, ingalo nomlenze uhamba bese uhamba ngezinkomba ezihlukile: Yenza lokho okusetshenziselwa imizuzu emibili, bese uphinda ukuphendula, uphendukela esihlalweni esihlangene.
9. Ukujikeleza kwekhanda
Hlala ubheke isihlalo futhi ubambe emhlane wakhe ngezandla zombili. Yenza ukujikeleza okuyizicucu zesitsha kuqala, bese - ngokumelene (ngokuphindaphinda kuka-6-8 komunye nomunye uhlangothi). Phakathi nokuvivinya umzimba, phefumula ngokukhululekile. Buka ukucindezela kwakho, endaweni yakho kubaluleke kakhulu!