Ngisho nalapho bebona into engalungile, abesifazane ngezinye izikhathi bayamahloni ukukhuluma ngakho futhi bafune usizo ekuqaleni, noma bayakhohlwa ngesidingo sokuhlolwa kwamazinyo avamile. Kodwa lesi sifo singagwenywa noma sinciphise imiphumela yaso. Usizo oluhle kakhulu, isibonelo, ukuvivinya umzimba, uma kubonakala kusenesikhathi sokuqedwa kwezindonga zesisu - izivivinyo zokuqinisa zivezwe ngezansi.
Kodwa okokuqala, ake sixoxe ngezimbangela eziyinhloko zalesi sifo. Yilezi:
• ukubeletha ("isibhakabhaka" sodonga lwangaphakathi lwesisu kanye nesitezi sezintambo kubonakala kwabesifazane abavame ukubeletha);
• Ukulimala kokubeletha (ukuphuka, ukulimala emhlabathini, "ukungavumelani" kwamathambo e-pelvic, njll);
• izinga eliphansi lokuthuthukiswa ngokomzimba;
• Ukuphakamisa izisindo njalo, ukuzikhandla ngokweqile ngesikhathi sokuhamba kwesikhathi.
Ezinye izimbangela zihlanganisa ukungalungi okubangelwa ukuzalwa komzimba wesifunda senhliziyo, uhlelo lwe-genitourinary, izicubu ezixhumene ne-dysplasia syndrome, njll.
Ngokumelene nalesi sifo, izimpande zesisu esiswini zingase zilahle kancane kancane ikhono lokugcina amathumbu, isibeletho esinama-appendages endaweni ejwayelekile. Umfutho wezitho ezincishisiwe uqala ezingxenyeni eziphansi nasendaweni yomhlabathi we-pelvic. Ngokuhamba kwesikhathi, lokhu kuholela ekuguquleni kwezitho zobulili phansi, ngaphezu kwezigxobo, nokuphazamisa ukujikeleza kwegazi ne-lymph. Ukudweba izinhlungu emathunjini aphansi, esifundeni esilula kanye ne-sacrum, uma kunomzimba wangaphandle emzimbeni, ubuhlungu buba khona ngesikhathi sokulala, kukhona ukwephula ukuchama nokuhlukumeza - lokhu kuphela uhlu olufushane lwezibonakaliso zokungabikho kwezindonga zesisu.
Ekusebenzeni kwezokwelapha, amazinga angu-5 okuqina kwesifo ayahluka - kusukela ekuqhekekeni kwesigqila socansi nokunciphisa kancane izindonga lapho kuhlushwa kuze kube yilapho isibeletho siwela ngokuphelele izindonga zangasese. Ukwelashwa kuxhomeke ekuqhakambeni kwemibonakalo, isimo esiphezulu sesiguli futhi kungaba kokubili okuqaphayo (ukuqinisa ukusikhipha imisipha yomzimba we-pelvic kanye ne-ligament apparatus, ukuvivinya umzimba, izinqubo zamanzi) nokusebenza.
Uma lesi simo singahambi ngaphezu kwe-1-2 degree of hardness, khona-ke indlela engcono kakhulu yokulungisa lesi simo ingaba ukuvivinya umzimba. Ngezinga lesithathu lokushiya indima yokuqeqeshwa ngokomzimba yokwelapha nayo ikhulu kakhulu, njengoba ivumela ukunciphisa kakhulu ukuphazamiseka kokusebenza. Ezimweni zokulahlekelwa kwesibeletho esingaphelele futhi ephelele, inzuzo yokwelashwa kokuvivinya umzimba iyinto encane futhi ayikwazi ukugwema ngaphandle kokwelashwa okuhlinzekwayo.
Uma izindonga zesisu zisinciphisa, kunezinyathelo eziningi zokuqinisa. Isiyinkimbinkimbi sokuzivocavoca (imihlangano yokuqala ye-2-3 yemizuzu engu-15-20 ngokunyuka kancane kuya emaminithini angu-45-50 njalo ngosuku ngezinyanga ezingu-4-5) ngokuqinisekile kuzosiza uma isimo singakabi nakakhulu.
1. Ukuma isikhundla sokuma (PI), izandla phezu kwebhande. Thatha izandla zakho enqabeni, uphakamise kancane kancane, ngenkathi uguqula umzimba wakho nekhanda, ugobe futhi uzame ukudonsa imisipha ye-anus.
2. Ukuhamba imizuzu engu-1,5-2 ngokubamba ibhola phakathi kwamadolo.
3. I-IP isemva ngemuva kodonga, izinyawo ziphumula odongeni ngokuphezulu ngangokunokwenzeka. Ukubeletha nokunciphisa imilenze yakho izikhathi ezingu-6-8. Khumula. Phakamisa isikhumba, sithembele ezinyaweni nasezinhlathini zehlombe, izikhathi ezingu-3-5.
4. I-IP isemuva, imilenze ihlukana. Ngenye indlela, vusa imilenze yakho ngakwesokudla bese wenza ukunyakaza okuyisindilinga ngokuhlanganyela ngakunye we-hip ngomzuzu owodwa (akukho ngaphezulu). Khumula. "Nciphisa ibhayisikili." Khumula. Ingabe "izikhali". Khumula. Ngokunye, phakamisa imilenze yakho, uguqe ngamadolo, kodwa ungawacindezeli esifubeni.
5. I-IP imile kuzo zonke ezine. Gwema umlenze owodwa phansi, uncike kancane bese uzama ukuqondisa nokulungisa umlenze wakho. Phinda ukuvivinya umzimba ngezinyawo 3-4 izikhathi.
6. I-IP iseceleni kwayo. Phakamisa kokubili isandla sakho somlenze nomlenze ngesikhathi esifanayo, uzama ukufinyelela ezinzwaneni zakho ngesandla sakho. Izikhathi ezingu-4-5 ezihlangothini olungakwesokunxele nangakwesobunxele.
I-IP isesisu. Hamba ngendlela yepulasitiki imizuzu engu-1-2.
8. I-IP isesiswini, igcizelele emagcekeni nasezihlokweni. Phakamisa isiqu, uncike emasokisini, izintende zezandla nemisipha, bese uziletha esimweni sokuqala. Ukuzivocavoca kufanele kuphindwe izikhathi ezingu-4-5.
9. I-IP ibuyele ngemuva, izinyawo zicindezelekile phansi, imilenze iguqa ngamadolo, izandla zisekwe eceleni zombili zomuthi. Phakamisa i-pelvis phezulu, udwebe emisipha ye-anus (inhale), wehlise isikhumba bese uphumule imisipha ye-perineum (ukukhipha umoya). Phinda izikhathi ezingu-3-4.
10. I-IP ihlezi ngokusekela emuva ezandleni. Ukukhulisa isikhumba, vula ukuze imilenze nesiqu wenze umugqa oqondile, wehla. 3-4 izikhathi.
11. I-IP ihlezi ngemuva, izandla ezitholakala emzimbeni. Bendza imilenze emadolweni, uqondise imilenze, uphakamise, ngaphandle kokusebenzisa umzamo omkhulu (okungenani 45 °), wehlisa.
12. I-IP isemuva, imilenze igobile, izandla ngamadolo. Gxilisa amadolo ezinhlangothini, ukuphikisana nokuhamba kwezandla, uphakamise ikhanda kancane. Gcina amadolo akho ndawonye, ukuphikisana nalokhu ukunyakaza ngezandla zakho, kodwa kakade ngaphakathi kwamadolo akho. Phinda izikhathi 3-4 kancane kancane.
13. IP ukuma, izandla phezu kwebhande. Phakamisa idolo liguqe ngamadolo kuze kube sezingeni lesikhumba, uqondise umlenze bese uwuthathe phambili, uphinde ugobe umlenze uphinde uyinciphise. Yenza 3-4 ngokulinganayo umlenze ngamunye. Kubaluleke kakhulu ukuthi ungagodluli umlenze ngokuphelele, kanti ungakwazi kalula ukugcizelela ingalo yakho ngokumelene nesihlalo noma udonga.