Ukuzivocavoca umzimba okwehlisa isisindo emva kokubeletha

Inzuzo yesisindo yowesifazane okhulelwe iyinto evamile (ngakho-ke imvelo iyayinakekela impilo yengane). "Isigameko" samasentimitha angaphezulu esikhwameni, izinyopho namathambo yi-hormone ye-prolactin eyasungulwa yi-endocrine gland. Yilezi zinto ezifaka isandla ekwandiseni ukondla ngesikhathi sokukhulelwa. Indlela yokulahlekelwa isisindo emva kokubeletha? Yimiphi imizimba engokwenyama yokwehlisa isisindo ngemuva kokubeletha izokusiza ngokushesha ukubuyela efomini?

Amaphephandaba agcwele izindaba mayelana nokuthi masinyane "omama abasha baseHollywood" babuya kanjani evamile. Abesifazane abaningi bakholelwa ukuthi "babonisa izinkanyezi zebhizinisi" abanalo izinkinga zesisindo, ukuthi ukulahlekelwa isisindo emva kokubeletha kuyindaba yemvelo futhi elula. Kungakhathaliseki ukuthi kuyini. Izidalwa zifana nabantu abanjengathi. Imfihlo yokulahlekelwa isisindo ngemuva kokubeletha ukulandela amathiphu amaningi abaqeqeshi bempilo, izondlo kanye nabanye ochwepheshe abakhetha ukulahlekelwa kwesisindo kanye nokudla okumele kwenziwe emva kokubeletha.

Kunzima kakhulu ukufuna umama osemncane ukuba abonakale njengesimodeli ngokushesha ngemuva kokubeletha. Kuthatha isikhathi ukubuyisela isibalo. Buyisa umzimba ukuguquguquka, ubuyisele amandla kanye nezwi kuzokusiza ukuxilongwa kwezivivinyo uCindy Crawford. Zonke izivivinyo ezifakiwe eziyinkimbinkimbi zilula futhi ziphephile, noma yimuphi owesifazane angabanqoba.

Uhlelo lokuzivocavoca uCindy Crawford liqukethe izingxenye ezimbili. Ukwenza izivivinyo zengxenye yokuqala kungaqala kakade ezinsukwini zokuqala emva kokubeletha. Emva kwamasonto ayisithupha, ungathuthela engxenyeni yesibili yinkimbinkimbi.

Uma ukuzalwa kwenzeka ngokwemvelo, ngaphandle kwezinkinga, ungaqala ukwenza ingxenye yokuqala yomsebenzi ngosuku olulandelayo emva kokuzalwa komntwana. Ngaphambi kokuqala umsebenzi, qiniseka ukuthi uxhumana nodokotela wakho. Ingxenye yokuqala yalolu hlelo ihlose ukubuyisela imisipha, eyayihlukumezeka ekuzalweni. Uma phakathi ekilasini uzizwa ubuhlungu noma ungakhululekile, yeka ukuzivocavoca, shayela udokotela. Esikhathini esizayo, ingxenye yokuqala yokuzivocavoca izosetshenziswa ngawe njengokufudumala.

1. I-Kegels.

Cabanga ukuthi ugwema ukuchama, welula izicubu ezungeze isisu bese uzama ukuzigcina kule ndawo okungenani imizuzwana engu-10. Khulisa kancane imisipha. Ukuzivocavoca "kegel" yakhelwe ukuqinisa imisipha ye-pelvic, kanye nokuvimbela ukungahambi kahle. Kufanele kwenziwe izikhathi ezintathu kuya kwezi-4 ngosuku ngezinqola ezingu-5 zokuphindaphinda ezingu-10 ngamunye.

2. Amabhuloho kanye nezikhalo zamathanga.

Hlala phansi, uguqe amadolo, izinyawo kufanele zime phansi. Kancane kancane uthathe umoya ojulile, ukwandisa imisipha yabezindaba. Bese uphuma, udonsa umshini ukuze ufike emgodleni. Ngesikhathi esifanayo ngokuqinisa, cindezela imisipha ye-pelvic bese uyiqhubekela phezulu futhi phambili. Uma ufuna ukuthi ucingo lwakho lwesisu lungabuyiselwe ngokushesha, yenza lokhu kusetshenziselwa ukuphindaphinda okungu-15 kuya ku-25 ngosuku. Ngokuhamba kwesikhathi, umthwalo ungaba nzima: uma ukhulisa, phakamisa izinyathelo uphinde wenze ibhuloho. Ngesikhathi esifanayo, kufanele uzizwe ukuthi imisipha yendawo yangaphakathi yamathanga ne-pelvis ilula. Zama ukuhlala endaweni yebhuloho cishe imizuzwana engu-20, bese ubuyela esimweni sokuqala. Ukuzivocavoca kule nguqulo kufanele kwenziwe izikhathi ezingu-4 kuya kwezi-6.

3. Ikati.

Hlala kuzo zonke ezine, gcina imhlane yakho iqondile, faka izintende ngaphansi kwamahlombe akho, amadolo akho ngaphansi kwezinyopho zakho. I-Exhale, iguqula isipele futhi idonsa i-coccyx phansi futhi phambili, amahlombe kanye nenhloko zama ukuphumula. Bese uvula, vusa ikhanda lakho bese ugoba emuva, buyela esimweni sokuqala. Ukuzivocavoca "ikati" akugcini nje ukuqinisa imisipha yangemuva, kodwa futhi kwenza kube nezimo eziguquguqukayo. Ukuthola imiphumela emihle, yenza okungenani izikhathi ezingu-4 kuya kwezi-6 ngosuku.

4. Ukwehlisa emuva kwamathanga.

Themba ngemuva, phonsa ibhande elilodwa esifubeni sakho, nokubopha kwesibili ngakwesokudla (unyawo luphansi). Insipho ifakwe esifubeni ngezandla zombili. Bendza umlenze uqondise kancane, uwudonse phambili futhi uhambe kancane. Zama ukuzwa ukuthi imisipha ihamba kanjani ehlathini lakho. Ukulungisa umlenze ngokuphelele, ubambe kule ndawo cishe imizuzwana engu-15, bese ubuyela esimweni sokuqala. Ngomlenze ngamunye, kufanele wenze ukuphindaphinda okubili.

Ukuzivocavoca kwengxenye yesibili yinkimbinkimbi: "Abakhulu abane".

1. Izikwele.

Ngaphansi phambi kwakho, faka amakhadi ambalwa okudlala. Vuka ngokuqondile, i-coccyx kufanele ibuke phansi, imilenze ibhekene ne-shoulder-width ngaphandle, izandla zitholakala eceleni kwesiqu, amahlombe akhululekile, imisipha yabezindaba iyancipha. Hlala phansi kancane, uthumele isisindo somzimba ezithendeni. Umgogodla ngesikhathi esifanayo uzama ukugcina kahle, unganciphisi isifuba ngezansi kwamadolo. Manje, dweba elinye lamakhadi. Ukuthatha ikhadi esandleni, buyela esimweni sokuqala. Lokhu kusebenza kuyasiza kakhulu ezinkalweni nasezintweni. Qala ukukhishwa kwayo ngokuphindaphindiwe okungu-10, okwandisa kancane kancane ku-20.

Izinhlekelele.

Beka amakhadi okudlala ngaphambili (cishe ngo-60 cm) futhi kancane ngakwesokunxele sakho. Beka izinyawo zakho ebubanzi bamahlombe, imisipha yesikhathi sokucindezela, amadolo aguqa. Yenza ukuhlaselwa, okwenza isinyathelo esibanzi phambili kumakhadi, bhonqa amadolo. Idolo lakho langakwesokudla kufanele lithinte phansi, ngakwesobunxele kufanele kube eceleni kwesinqe esifanele. Ngesandla sakho sokunene, thatha ikhadi kusuka emgodini, buyela esimweni sokuqala. Yenza okuphindaphindiwe kwezinyawo ezingu-10 ngonyawo lwesokunxele, bese u-10 unyawo olunene. Inombolo yokuphindaphinda ingancipha kancane kancane ibe yi-15 kuya ku-20. Amakhopho awusizo kakhulu emisipha yezinsika, izintambo namathanga.

3. Push-ups.

Hlala kuzo zonke ezine. Beka amadolo ngemuva kwamajoyini we-hip, uwahlukanise. Gcina izandla zakho ngqo, faka izandla zakho ububanzi bamahlombe akho, iminwe yakho ekhomba phambili. Manje wehlisa iziqhaqha bese uqeda isisu ukuze umzimba wakho ube mzila oqondile. Ngenkathi ubamba iziqhakazi nomzimba esimweni esisimweni, phonsa kancane izingalo zakho bese uphonsa phansi ngezibalo ezimbili. Uma ukwehliswa, amahlombe kanye nama-elbows kufanele kube ezingeni elifanayo. Bamba kancane kule ndawo, bese ubuyela esimweni sokuqala. Ama-push-ups asiza ukuqinisa imisipha ye-pectoral, i-triceps namahlombe. Ukuzivocavoca kuqala ngokuphindaphinda oku-8, kancane kancane kubangenisa ku-15.

4. Ukuphakamisa icala.

Themba ngemuva kwakho, bhonqa amadolo (izinyawo zime phansi). Beka izandla zakho ngemuva kwekhanda lakho, upha iminwe yakho ekukhiyeni. Qinisekisa imisipha yomshini, udonsa inkaba ngokuqondisa umgogodla. Khulisa kancane ikhanda kanye namahlombe amabili aphezulu phezulu, besekanye kanye nokuphefumula, khipha isikhala esivela phansi. Buyela esimweni sokuqala (ngezibalo ezimbili). Uma lo msebenzi uwenziwa, imisipha yomzimba isebenza. Okokuqala, yenza ukuphindaphinda okungu-10, kancane kancane ubalethele kufika ku-20.