Ukuzivocavoca umzimba ukulahleka kwesisu emva kokubeleka

Inzuzo yesisindo somfazi okhulelweyo iyinto eqhelekileyo (ngoko imvelo inakekela impilo yengane). "Umgwebi" weesentimitha ezongezelelweyo ezinqeni, izibilini kunye neenkuni i-hormone yeprolactin ifihliwe yi-endocrine gland. Yiyo le nto egalela ukwandisa ukutya ngexesha lokukhulelwa. Indlela yokulahlekelwa isisindo emva kokubeleka? Ziziphi iimpawu zokukhubazeka emva kokubeleka kunokukunceda ukuba ubuyele ngokukhawuleza kwifom?

Amaphephancwadi agcwele iindaba malunga nokukhawuleza ukuba "oomama abatsha baseHollywood" babuyela kwisiqhelo. Abasetyhini abaninzi bakholelwa ukuba "babonisa iinkwenkwezi zezoshishino" abanalo iingxaki zokunyaniseka, ukuba ukulahlekelwa isisindo emva kokubeletha kuyinto engokwemvelo kwaye elula. Akunandaba nokuba kunjalo. Abadumi bafana nabantu abafana nathi. Imfihlelo yokulahleka kokunyuka komzimba emva kokubeletha kukulandela amanqaku amaninzi abaqeqeshi beempilo, abaphikisayo kunye nabanye abaqeqeshwayo abakhetha ukulahlekelwa kwesisindo kunye nezicwangciso zokutya okumele zilandelwe emva kokuziswa.

Kunzima ukufuna umama omncinane ukuba abukeke njengomzekelo emva kokubeleka. Kuthatha ixesha lokubuyisela lo mfanekiso. Buyisela umzimba uguquguquko, ubuyisele amandla kunye neetoni kuya kunceda ubunzima bokuzivocavoca uCindy Crawford. Zonke iindlela ezibandakanyiweyo kwiinkqubo eziyinkimbinkimbi zilula kwaye zikhuselekile, nawuphi na umfazi onokuzixhobisa.

Inkqubo yokusebenzisa uCindy Crawford inamalungu amabini. Ukwenza uqeqesho lwengxenye yokuqala lunokuqala ukuqala kwiintsuku zokuqala emva kokubeletha. Emva kweeveki ezintandathu, unako ukuhamba kwinqanaba lesibini lezinto ezinzima.

Ukuba ukuzalwa kwenzeke ngokwemvelo, ngaphandle kweengxaki, ungaqala ukwenza inxalenye yokuqala yokusetyenziswa kwangomhla olandelayo emva kokuzalwa komntwana. Ngaphambi kokuba uqale umsebenzi, qiniseka ukuba udibane nodokotela wakho. Inxalenye yokuqala yomsebenzi ijoliswe ekubuyiseleni izihlunu, ezazinzima ekuzalweni. Ukuba ngexesha leklasi uziva uhlungu okanye ungakhathazeki, yeka ukusetyenziswa, fownela ugqirha. Kwixesha elizayo, inxalenye yokuqala yokuzivocavoca izakusetyenziswa ngawe njengefudumala.

1. Kegels.

Khawucinge ukuba unqanda ukucoca, ululaze izihlunu ezisezantsi kunye nokuzama ukuzigcina kule ndawo ubuncinane imizuzwana engama-10. Nciphisa imisipha. Ukuzivocavoca "kegel" yenzelwe ukuqinisa imisipha ye-pelvic, kunye nokuthintela ukungabikho. Kufuneka kwenziwe 3 ukuya kwezi-4 ngezihlandlo kwiisethi ezi-10 ze-10 ziphindaphinda nganye.

2. Iibridges kunye nezibonda zamathanga.

Thela phantsi, uguqe ngamadolo, iinyawo zimele zimele phantsi. Kancinci ukuthatha umoya okhulu, ukwandisa imisipha yeendaba. Emva koko uphumelele, udonsa umshicileli ukuya emthonjeni. Ngxeshanye kunye nokuqinisa, fakela imisipha ye-pelvic uze uyiphakamise phambili. Ukuba ufuna i-press yakho yesisu ukuba ibuyele ngokukhawuleza, yenza lo mzekelo ukuphindaphinda kwi-15 ukuya kwe-25 ngokuphindaphindiweyo ngosuku. Ngokuhamba kwexesha, umthwalo unokuba nzima: xa uphawula, phakamisa izibilini uze wenze ibhuloho. Ngexesha elifanayo, ufanele uzive ukuba izihlunu zendawo yangaphambili yamathanga kunye neengxowa zesikhumba. Zama ukuhlala kwindawo yebhulophu malunga nemizuzwana engama-20, uze ubuyele kwindawo yokuqala. Ukuzivocavoca kule nguqulo kufuneka kuqhutywe amaxesha amane ukuya kuma-6.

3. Ikati.

Yima kuzo zonke ezine, gcina umqolo wakho ngqo, faka iintende phantsi kwamagxa akho, amadolo akho phantsi kweenyawo zakho. U-Exhale, uguqula umva kwaye ukhuphe i-coccyx phantsi kwaye phambili, amahlombe kunye nentloko zama ukuphumla. Emva koko bhuqa, pha kamisa intloko kwaye ujike umva wakho, buyela kwisikhundla sokuqala. Ukuzivocavoca "ikati" akukhuthazi nje kuphela ukuqinisa izihlunu zangasemva, kodwa kubangela ukuba ziguquguquke. Ukufumana iziphumo ezilungileyo, zenze okungenani ama-4 ukuya kwezi-6 ngezihlandlo ngosuku.

4. Ukulungisa umqolo wamathanga.

Ulale emhlane wakho, udonse idolo lakho esifubeni sakho, kunye nokugoba okwesibini kwii-angles ezilungileyo (unyawo lisezantsi). Intsimbi iqiniswe kwisifuba ngezandla zombini. Bend umlenze wancincile ngokukhawuleza, uwudonse phambili kwaye uhambe kancane. Zama ukuziva indlela amahlunu atyula ngayo. Ukulungisa umlenze ngokupheleleyo, ubambe kule ndawo malunga nemizuzwana engama-15, uze ubuyele kwindawo yokuqala. Ngomlenze ngamnye, kufuneka wenze okuphindwe kabini.

Ukuzivocavoca kwincandelo yesibini yinkimbinkimbi: "I-Big Four".

1. Izikwere.

Kusemgangathweni phambi kwakho, faka amakhadi ambalwa okudlala. Yimani ngokucacileyo, i-coccyx ibheke phantsi, imilenze ibanzi ububanzi bendawo, izandla zihlala kunye ne-trunk, amahlombe akhululekileyo, imisipha yomshicileli iyancipha. Hlala phantsi phantsi, uguqule ubunzima bomzimba kwizithende. Umgudu ngexesha elifanayo uzame ukugcina ngokuchanekileyo, unganciphisi i-pelvis engezantsi kwinqanaba lamadolo. Ngoku, gweba enye yamakhadi. Ukuthatha ikhadi ngesandla, buyela kwindawo yokuqala. Lo msebenzi uncedo kakhulu kumagqabini kunye namathambo. Qalisa ukusebenza kwayo kunye nokuphindaphinda oku-10, ngokunyuka ukwandisa ukuya kwi-20.

2. IiNtlekele.

Beka amakhadi okudlala ngaphambili (malunga no-60 cm) kunye ncinane kumkhohlo wakho. Beka iinyawo zakho ngobubanzi bamagxa, izihlunu zexesha lokushicilela, ukuguqa ngamadolo. Yenza ukuhlaselwa, ukwenza inqanaba elibanzi phambili phambili kumakhadi, ukuguqa ngamadolo. Idolo lakho lokunene liphantse lichukumise umgangatho, inxele kufuneka ibe ngasemva kwesikhumba sokunene. Ngesandla sakho sokunene, thabatha ikhadi ukusuka kwidonki, buyela kwisikhundla sokuqala. Yenza okuphindaphindiweyo kwe-10 kwinqanaba lesobunxele, kwaye ke-10 kwiinyawo ezilungileyo. Inombolo yokuphindaphinda ingancinwa ngokuthe ngcembe ibe yi-15 ukuya kwe-20. Ukuwa kuluxhamla kwiimisipha zamathambo, iintambo kunye namathanga.

3. Ukunyusa.

Yima kuzo zonke ezine. Beka amadolo emva kwamajoyini okunyakaza, uwafake. Gcina izandla zakho ngqo, faka izandla zakho ububanzi bamagxa akho, iminwe yakho ibhekise phambili. Ngoku unciphisa iinqumlo kwaye usebenzise isisu esiswini ukuze umzimba wakho ube ngumgca othe ngqo. Ngoxa ubambe izikhwepha kunye nomzimba kwisimo sokumisa, gxobhoza ingcembe yakho ingcembe uze uphuse phantsi phantsi ezimbini. Xa ukwehliswa, amahlombe kunye neendwangu kufuneka zibe kwizinga elifanayo. Bamba encinane kwesi sikhundla, ubuyele kwindawo yokuqala. Ukuxhaswa kukunceda ukuqinisa imisipha yepectoral, i-triceps kunye namagxa. Umsebenzo uqala ngokuphindaphinda ngokuphindaphindiweyo kwezi-8, ngokuzenzekelayo uzilethe kwi-15.

4. Ukuphakamisa ityala.

Thetha emhlane wakho, bhonqa amadolo (iinyawo zimi phantsi). Beka izandla zakho emva kwentloko yakho, gcoba iminwe yakho kwisitshixo. Qinisekisa izihlunu zogcino, udonsa inamba kumgaqo wesipempe. Nciphisa ngokukhawuleza intloko kunye namagxa amabini aphezulu, ngoko ke, kunye nokuphuma, uphuphe isantapula ukusuka phantsi. Buyela kwisikhundla sokuqala (kubali amabini). Xa lo msebenzi uqhutyelwa, imisipha yomzimba iyasebenza. Okokuqala, zenza izihlandlo ezili-10, ngokuzenzekelayo zivelise zibe ngu-20.