Ngomso nangomhla emva koko, ukuzola kwe-Olimpiki kuza kubuya kuwe-malunga neveki ezintathu. Kwaye konke ngenxa yokuba siphila kumjikelezo wezinto eziphilayo. Ngenxa yoko iinguqu zethu zengqondo. Kodwa, kuya kuvela, ukuba uyayiqonda kakuhle iinqununu zenyanga zentsimbi, unokukwazi ukuzisa ngokukhawuleza umbala kunye nokubonakala kwazo kunye nokuphucula impilo. Ngendlela efanelekileyo ukuhlala njani kumjikelezo wenyanga, nendlela yokuchaza izigaba zesifo sokusesikhathini kwindoda?
Umzobo
Ukubala umthwalo kwindawo yokuzivocavoca, kufuneka uhlule umjikelezo wakho kwiinqanaba ezihlanu. Isigaba sokuqala - 1 - 6 ngosuku ukususela ekuqaleni kwexesha.
Ngethuba lokuzimisela izigaba zesifo sokusesikhathini sesibini umfazi akufanele enze ukuphazamiseka xa ulala emhlane wakho kunye nemilenze iphonswa emva kwentloko yakho. Inyaniso kukuba kwiintsuku ezibalulekileyo ukulinganisela kwamandla omzimba kuphazamiseka lula, kuba amandla ngexesha lokuhamba uya kusuka phezulu ukuya phezulu, kwaye uguquka, unyanzela ukuhamba kwamandla ukutshintsha indlela. Gwema ukuhlama okubukhali, ukuphakamisa izisindo, amandla okusebenzisa umthwalo onzima. Unokwenza ukukhanya, okungekho okunzulu kunye nokungabikho kokulinganisela kumaphephandaba (kodwa kungekho phantsi). Eli lixesha elihle kakhulu lokuswela (phantsi kweempembelelo zama-hormone, izihlunu zibe zi-elastic and supple). Ukuba ufuna ukupompa amathambo angenalo ukuxhuma, ungaphuthelwa kwesi sigaba. Ithuba lesibini uza kuba nelo xesha. Hayi, kuzo zonke ezinye iintsuku imizimba ye-pectoral ayihambisani "nemiyalelo".
Ukunciphisa inkqubo ebuhlungu yokuya esikhathini kunye nesigaba sesifo sokuhamba kwesini kubasetyhini sinokuqeqeshwa kwenkqubo yeJoseph Pilates. Ukuzivocavoca rhoqo ngokubanzi, kungakhathaliseki uhlobo loqeqesho, "ubeke izinto ngokulandelelanayo" kwimiba yabasetyhini. Kodwa kubasetyhini abaneengxaki zobunzima, kungcono ukukhipha ixesha lokuhamba ngexesha lokuzivocavoca. Ukuba iyakudonsa kwindawo yokuzivocavoca, qha ga mshelana nodokotela wakho wezifo. Ugqirha uya kukuxelela ukuba iziphi izivivinyo aziyi kulimaza, kodwa ngokuchasene - nceda umzimba.
Isiqingatha sesibini sesigaba sokugula kwesisu kumfazi ngowama-7 ukuya kwe-12. Ngoku unokufumana ukuqeqeshwa okusebenzayo, ukusebenzela iingxaki zengingqi - ukubeka uxinzelelo kumaphephandaba, kwiinqumlo, iingalo, amahlombe. Iziphumo ezilungileyo kakhulu zinokulindelwa ukusuka kwiiklasi kwi-cardiosal (kwii-rollerills, ii-bikes, okanye i -bitbitkah -imimulators ezivumela ukuba wenze imisebenzi edibeneyo: ukuhamba, ukuhamba nge-skis, ibhasikidi kunye nesinyathelo). Ukugqithisa kunye nokuxilonga kuya kusebenza.
Isiqingatha sesithathu sesigaba sesifo sesisindo kwindoda ibhinqa lingama-13 ukuya kwe-14 ngosuku (i-ovulation). Kulo nqanaba, abafazi banokubanxibelelanisa. Ngako oko, into ephambili akuyikuzama ukufana nokupaka imoto, kungekhona ukuba uthathe inxaxheba kumbuthano wokudanisa: kukho inokwenzeka ukuba ixabiso elikhulu liya kufumana omnye umntu. Kungcono ukuyeka i-aerobics ngokuthanda i-yoga, ukunyulwa kwamandla, ukubhukuda echibini.
Isigaba sesine simalunga nomhla we-15 ukuya ku-25. Le yithuba elona lihle kakhulu lokuqeqesha. Sigcwele amandla namandla. Ngoku kubalulekile - musa ukuhlambalahla ukulahla iipounds ezili.
Isigaba sesihlanu sosuku lwe-26 ukuya kwe-30. Isibonakaliso saso sisisidlo esikhulu, isisu singasenyuka, intombazana enqwenelekayo ngokukhawuleza iyaba ngumsindo obi.
Ngegama, PMS!
Ngethuba lexesha lokumisela iindidi zesifo sokuhamba kwesibini umfazi ufuna ukunciphisa umthwalo, ungaguquli inxalenye engaphantsi kwenkcenkcazo, uye kwimisebenzi yokuqinisa ngokubanzi. Ukuzivocavoca kumatshini we-cardio kuya kusebenza ngoku, kodwa akukho mfuneko yokuba uhlanganyele kwimisebenzi enjalo. Ngaphandle koko, uvele ufune ukungabi namandla kwiminyaka.
Kuyathakazelisa ukuba xa isigaba sesifo sesisu sesinye isithintelo sesondlo okanye ubuncinane ayidli ngaphezu kokuqhelekileyo, ngoko umntu unokukwazi ukulahleka ngokulula. Nangona kunjalo, umphumo uya kuphawula kuphela emva kokuya esikhathini - njengomthetho, umzimba ngaphambi kokuqala komjikelo ukulibazisa amanzi, kwaye umzimba uyahluma kancane. Kodwa xa ukuvuvukala kudlula, kuvela ukuba kuye kwaphela kunye nekhilomitha eyongezelelweyo.
Isigaba sesibini nesithathu sesifo sesisindo kwindoda kunye nomjikelo-ixesha lokunyuka kweemetabolism. Zonke izitho kunye neenkqubo zisebenza kakhulu, ngoko ke iingcali zincoma ukuba zenze iinkqubo ezahlukeneyo zokucoca, ukutya kukunceda.
Ubuso
I-Cosmetologists yahlula inyanga yowesifazane ibe ngamaxesha amathathu-ixesha langempela leenyanga, ngokukhawuleza emva kokuphela kokuya esikhathini kunye nexesha eliphambili.
Isigaba sokuqala - ukuqala kwenyanga. Ixesha eliyingozi kakhulu ukunyanzelisa izimonyo. Kucetyiswa ngeli xesha ukuba ungenzi nayiphi na inkqubo esebenzayo. Ingakumbi ingenayo. Oko kukuthi, akukho jabs, ukucoceka, ukuthayibha kunye nezinye izinto. Kwiindawo zokungenwa, i-hematomas iyakwenza, kwaye amanxeba amancinane avela kwintsalane aya kuba yimivimbo.
Ngeli xesha, unokwenza ukukhanya okulula. Ukususela kumlambo kufuneka kushiywe: kungcono ukuqhuba xa izicubu ziqala ukuphucula ngamandla. Oko kukuthi, le nkqubo inokubakho ukuphela kwenyanga. Ngendlela efanayo yokucoca ubuso. Akunakwenzeka ukuqhuba iinkqubo ezingenayo kunye nephostishing ezichaphazela iziqulatho zesikhumba, zijule kune-epidermis. Ukongeza, uvelwano luyanda. Yaye ubuhlungu benkqubo enjalo buya kuba phezulu. Ngezizathu ezifanayo, kuyimfuneko ukugxotha yonke i-laser, iinkqubo zomsakazo womsakazo, ukususwa kweenwele.
Ngethuba lesigaba sesifo sokuhamba kwesinye umfazi unako ukufumana i-darsonval yesigxina, kwaye njengama-decongestants - ama-microcurrents, ukuphakamisa iimaski kunye ne-massage ye-lymphatic drainage.
Isigaba sesibini - ngokukhawuleza emva kokuphela kwesisu. Izicubu zibuyiselwe ngamandla. Okwangoku lixesha lokwenza i-invasive, i-laser, iinkqubo zomsakazo womsakazo, yonke into eyayingavunyelwe ngaphambili. Ngaphandle kokuhlinzwa okwenziwa eplastiki, ukuba umntu wayethusa. Ngeli thuba, ukuphazamiseka nokudabuka kunciphisa. Ungaqala ukusilalisa. Kufuneka uphinde ukhankanye ngomzuzu we-ovulation. Ngelo xesha, abanye besetyhini banyuke ukuvakalelwa. Kodwa akuyi kuba nantlungu. Ngoko ke, ukwenza zonke iintlobo zeejovyi, umzekelo, akuyingozi, kodwa ngokukhawuleza - akubi.
Isigaba sesithathu sihamba phambili. Ngaphambi kokuba nyangazonke zenze iinkqubo ezahlukeneyo zokunciphisa, iimaski ezichasayo. Ukukhawuleza kukukhanya kuphela, kungenangqondo. Ngenxa yokuba ngeli xesha izicubu zithinteka lula nje ngethuba lokuya esikhathini. Ngesizathu esifanayo, kungcono ukuyeka ii-injections ze-mesotherapy phantsi kwamehlo - kuya kuba namabala obomvu. Kwiintsuku ezimbalwa ngaphambi kokuqala kwenyanga, iinkqubo ezichasayo-i-lymphodrainage ukuhlalisa ubuso kunye nomzimba, i-pressotherapy, i-microcurrents-iya kuba luncedo.
Umbuso wezempilo
Kodwa ngaba ishedyuli yethu yezinto eziphilayo iyahambelana nesiqhelo sethu sokusebenza, isimiso seeholide kunye nezinye izimo zemozulu kunye neemeko zemozulu? Ukuxininisa, ukugqithisa ngokomzimba, ukungabikho kokulala, ukuguquka kwesimo sezulu, ukutshatyalaliswa kwelanga ixesha elide - konke oku kunokuphazamisa umjikelezo wesini. Inkqubo ye-nervous ishintshela kwi-hormones, i-hormone eyanceda umzimba ukujamelana noxinzelelo luqala ukuveliswa. Apha ahlala esenza ukuhluleka komjikelezo.
Ngokuqhelekileyo, iintsuku eziyi-14 zokuqala zomjikelezo ukususela kwimihla yokuhamba kwimizimba yomfazi zivelisa i-estrogens, amahomoni wobutsha kunye nobuhle, i-prolactin. Hayi, impembelelo ephezulu ye-estrogen kwiimpawu zenza izifo ezahlukahlukeneyo-i-cysts kwi-ovaries, i-mastopathy, intlungu yesifuba.
Ngoko ke, kwisiqingatha sesibini sezigaba zesifo sokuya esikhathini kubafazi kunye nomjikelezo, umzimba uqala ukuvelisa i-progesterone ukulinganisela umsebenzi wayo. Lo "mkhuseli" uxhasa isimo sengqondo kwizinga elizinzileyo, eliphakamileyo. Kodwa ngenxa yokuntuleka kweprogesterone okanye ukunciphisa ubuninzi besishukela kuye, umfazi uqala ukufumana yonke "intonwabo" ye-PMS. Kwaye, oko kuhlambalaza, xa sikhulile, siba "sihle kakhulu". Ukuphazamiseka kukugqithisileyo, isimo sengqondo sibuhlungu.
Ewe, kwaye luhlobo luni lokulinda, enyanisweni, ukuba kubonakala ukuba ubuso obunqabileyo, ngaphantsi kwamehlo, bubonakala, buqokelele yonke imithombo yamanzi, emva kotywala inyanga, isifuba sibuhlungu kangangokuthi kunzima ukulala kwisisu, ngelixa izilonda ze-mammary zikhula kwaye "zikhusela" nabani na, yeyona ibhokhwe enesibindi! Ukuba iprolactin iphezulu kuneyona eqhelekileyo (kwaye iveliswa ngokwexabiso elidlulileyo ngexesha loxinzelelo), ngoko kukho umbane omncinci. Emva koko, iprolactin inoxanduva lokusebenza ngokuqhelekileyo kwebele.
Ngokutsho kwe- gymnastics yezokwelapha , inani elikhulayo lamatyala okuxhalabisa lihambelana nokungalingani kwe-hormonal, ephazamiseka ngumxininiso, nesigxina esikhulu somphefumlo kunye nomnqweno wokwenza konke "ngokugqibeleleyo" kuphela.
Konke kunengqiqo kakhulu emzimbeni wethu. Kwaye ukuze ungaphuli ukulinganisela kwe-hormonal, kufuneka uzinakekele: ukulala, ungabi nexhala, ungagxininisi kwiihambo zoshishino, ungafaki kwiindiza ezingaphezu kweyodwa kwiinyanga ezintathu ukuya kwezine. Kubasetyhini abaqhuba iinqwelo-moya eziqhelekileyo, njengomgaqo, umjikelezo wokuya esikhathini uyaphazamiseka. Oku kubonisa ukuba amandla okuguqulela kwenkqubo ye-nervous aphelile.
Ngokukodwa kwimeko yesetyhini yempilo, izigaba ezimbini zichaphazelekayo-ngokwenene, inyanga kunye neveki phambi kwabo, xa i-syndrome ye-premenstrual ibonakalisa. Eminye ixesha esilungileyo. Ngoko, nyangazonke. Oku, kwindlela, kukuxinzelelo kumzimba. Kodwa ulula ngokukhawuleza, ukuba ngaphambi kokuqala komjikelezo lowo wesifazane wenza "ngokuchanekileyo": akazange agqithise umzimba wakhe, kwakungekho kwisixinzelelo esigxinayo njalo njalo.
Kwisigaba se- syndrome yesisu enye ibhinqa kufuneka ibencitshise umsebenzi wenyama, igweme ukusebenza. Ukunciphisa iimvakalelo ezibuhlungu ngeli xesha kuya kunceda i-yoga nokubhukuda. Kuphela, ke, kufuneka uqale ukufunda ixesha elide ngaphambi kokuqala kokuya esikhathini. Kwaye kwiintsuku zokuqala zokuphuma, ndingacebisa ukuzinika ikhefu.
Ukubhukuda ngamachibi kunye neendawo zokuhlala ezinsukwini ezibucayi azinalandeli - ukukhusela kwangoku kwancipha. Ngoko unako utywala i-overcool okanye ubambe isifo sengculaza. Musa ukusebenzisa iziyobisi ezihlaziye igazi, kunye ne-sunbathe: inyanga zonke ziya kuba zininzi kwaye zide.
PMS
Isigaba esibuhlungu kakhulu sokugula kwesisu kwindodakazi, edla ngokutshintsha izidalwa ezinobunzima zibe into echaseneyo. Kuxhomekeke kwimpawu zobomi bebhinqa, imeko yesibindi, imithwalo yoxinzelelo, izifo ezingapheliyo, i-fat tissue volume kunye nokunye okuninzi. Le miba ininzi kakhulu (cinga nje) i-premenstrual syndrome ngenye indlela okanye enye ibangela ama-90% wabasetyhini. I-recipe yendlela yokwenza ubomi kube lula ngeli xesha kwaye i-PMS ingabi yinto embi kakhulu: ukuphepha uxinzelelo. Hayi, oku akunakwenzeka njalo. Ngoko kufuneka uzincede. Kwiintsuku ezili-10 ukuya kwezi-14 ngaphambi kokuya esikhathini, qalisa ukuthatha i-multivitamin complexes, ngakumbi iqela le-B, i-magnesium, i-calcium, i-agents e-calming ne-valerian, i-melissa, i-motherwort kunye namayeza emfuyo. Oko kukuthi, zama ukunyusa amandla okuguqula inkqubo yakho yeentetho ngale ndlela. Kudinga ukuqinisekiswa kwaye inikezwe ngamavithamini.
Inyaniso yokuba inkqubo yeentlanzi ayiphumelelanga, ubungqina kunye nokuqhekeka kwesikhumba ngaphambi kokuya esikhathini. I-acne, umthamo ophezulu weqhontle - yonke le yimpendulo yomzimba ekuxinezelekeni. Ekhuselayo, uvelisa ngokugqithiseleyo i-hormone yesini. Ngendlela, ukuba izinga labo liphakanyisiwe, ngoko ke ukuthambekela kwe-acne, iinwele ezinamafutha, i-seborrhea iya kuba mkhulu.
Ukuba unenkxalabo malunga nobuqhophololo, ubunzima esifubeni ngaphambi kokuya esikhathini, ngoko unokulwa nokuvuvukala ngeendlela ezimbini: okokuqala, ungaphuzi emva kwexesha lesithandathu kusihlwa (nangona kufuneka uphuze iilitha ezimbini zamanzi ngaphambi kwexesha eli). Okwesibini, thabatha i-diuretics emnene. Kodwa kufuneka ulandele isifuba ngokucophelela. Kuqhelekile ukuba ubunzima buhlala iintsuku ezimbini okanye ezintathu. Ukuba ukuvuvukala kunamandla, kubuhlungu, kuhlala ngaphezu kweveki - kubonakalisa impembelelo ephezulu yokungalingani kwe-hormonal kwiingqungquthela ze-mammary. Ngoko ke, kufuneka uqhagamshelane nodokotela.
Eyona ndlela, isiluleko esibaluleke kakhulu asiyikuboshwa. Ukuba uziphatha ngokuthandana, ngoko ke isigaba esibi kakhulu siya kuba lula ukusinda.