Ngingakwazi ukuzivocavoca phakathi nesikhathi sami?

Njalo ngenyanga, inqubo ebizwa ngokuthi "izinsuku ezibucayi" yenzeka emzimbeni wesifazane. Umsebenzi omkhulu wokuya esikhathini ukuhlukaniswa kweqanda elingavundiswanga nokwakhiwa okusha, ngokukhulelwa nokuzala okulandelayo kwengane.

Ngesikhathi "esibomvu", kuyadingeka ukuqapha ngokucophelela inhlanzeko nenhlalakahle ejwayelekile. Ngokuqala kokuya esikhathini, umzimba wowesifazane uba sengozini kakhulu futhi angeneke ezifweni ezahlukahlukene.

Ezemidlalo zingukhiye wezempilo nomuntu omuhle. Kepha intombazane kufanele yenzeni uma ukuqeqeshwa okuhleliwe kuqondana nokuqala kwezinsuku ezibucayi? Lo mbhalo uzokusiza uqonde ubuhle nobubi bokuzivocavoca umzimba kanye nemithetho yokuqeqeshwa okuphephile ngesikhathi sokuya esikhathini.

Ngingangena kwezemidlalo ngesikhathi sami?

Uma kungekho noma yiziphi izifo nezinkinga, akufanelekile ukuyeka ekilasini ngesikhathi sokuya esikhathini. Ukuqeqeshwa okulula kunomphumela omuhle kuzinqubo zangaphakathi.

Kubalulekile ukulandela izincomo ezijwayelekile ezizosiza ukunciphisa izingozi nezinkinga:

1. Khetha izingubo zikanokusho.
2. Yenza amakilasi ngaphandle noma ngaphakathi ngombuso wokushisa omuhle.
3. Ungayidluli, ugcwalise umthwalo ovumelekile.
4. Khulisa inani lamanzi owaphuzayo.
5. Yeka ukuzivocavoca ngokushesha uma uzizwa ungaphathekile kahle.

Ungangena kwezemidlalo kusukela osukwini lokuqala lwesikhathi sakho, unikeze ukuthanda ukuvivinya umzimba ngezinga eliphansi lokuqina.

Kungani ungeke ungene kwezemidlalo nokuya esikhathini - ukuphikisana

Abesifazane abahola impilo esebenzayo kufanele bazi ukuthi kunezimo eziningi zokuphikisana nezemidlalo ngesikhathi sokuya esikhathini.

Lokhu kufaka phakathi:

1. Ukopha kakhulu. Kuyinto evamile ngabesifazane abanamafomu agobekayo, kanye namantombazane azuze lesi sici ngokwezakhi zofuzo. Ngokuvamile, owesifazane ulahlekelwa cishe u-150 ml wegazi phezu kwawo wonke umjikelezo wokuya esikhathini. Ukukhishwa okwedlula ama-60 ml ngosuku (ngaphezu kwezipuni eziyi-4) kubhekwa njengokuningi.
2. Izifo zabesifazane zama-ovari, ama-appendages kanye nohlelo lwe-genitourinary. Akuvunyelwe neze ukudlala imidlalo nge-endometriosis ne-uterine myoma.
3. Ukuwohloka kwenhlalakahle jikelele: isicanucanu, isiyezi, ubuthakathaka, ubuhlungu be-spasmodic esiswini.
4. Ukuba khona kwamahlule egazi noma ukungcola kwamafinyila lapho kukhishwa.
5. Amazinga aphansi we-hemoglobin noma i-anemia.

Uma umjikelezo wokuya esikhathini sowesifazane ungafanele, kunconywa ukuthi uzilinganisele ekusebenzeni komzimba ezinsukwini ezimbalwa ngaphambi kokuqala kwesikhathi sakho.

Nge-endometriosis

I-Endometriosis yisifo esibi kakhulu sesendlalelo sangaphakathi sesibeletho.

Lesi sifo sivamile, izimpawu eziyinhloko zifaka:

• Ukukhishwa kwegazi ngemuva kocansi.
• Ukuvela kwamahlule amnyama ebomvu phakathi nezinsuku ezibucayi.
• Umjikelezo ongajwayelekile.
• Ukukhishwa kwe-Profuse, okuhlala izinsuku ezingama-5-7.
• Ubuhlungu obukhulu ngesikhathi sokuya esikhathini.

Ezemidlalo azinconyelwa i-endometriosis. Kuyafaneleka ukulinda ukuphela kokuya esikhathini bese uqala ukuqeqeshwa ukuze ugweme izinkinga.

Ngama-fibroids wesibeletho

Ukuba khona kwesimila esibi esibelethweni akuyona into ephikisayo yokusebenza komzimba. Ezemidlalo zingasiza ekuthuthukiseni isimo se-pathology.

Okuhlukile yimithwalo eyenziwa ngesikhathi "esibomvu". Zingadala ukuwohloka kwesimo somzimba nesingokomzwelo.

Izinzuzo zokuzivocavoca ngesikhathi sakho

Umthelela omubi wokuzivocavoca umzimba kowesifazane ngesikhathi sokuya esikhathini sekuyisikhathi eside uthathwa njengento engenakuphikwa. Izifundo zakamuva zesayensi ziluphikise ngokuphelele ulwazi olungamanga.

Ukudlala imidlalo ngezinsuku ezibucayi kunezinzuzo eziningi:

1. Ukungabi nokucindezeleka, ukucindezeleka, ukucasuka.
2. Ukwenza ngcono ukujikeleza kwegazi.
3. Ukukhuthazwa komzimba.
4. Ukukhululwa kobuhlungu be-lumbar kanye ne-spasms.
5. Ubuhlungu besifuba buyancipha.
6. Ukungabikho kwezimpawu ezingathandeki ezinjengalezi: ukuqunjelwa, ukujuluka okweqile.
7. Ukugcwaliswa okukhulu kwamaseli we-oxygen kwenzeka.

Izinguquko ezinhle zenzeka esimweni sokuvinjelwa kwesigqi sokuqeqesha. Ukusebenza komzimba okukhanyayo kukhuthaza ukukhiqizwa kwama-endorphin, okuthuthukisa kakhulu imizwa futhi akwenze kube lula ukubekezelela izimo ezicindezelayo.

Izinhlobo zokuzivocavoca ezemidlalo zokuya esikhathini

Kuyafaneleka ukunaka lezo zivivinyo ezifaka isandla ekwenzeni ngcono isimo sempilo futhi zingalimazi umzimba wabesifazane obuthakathaka:

1. Ukugijima okulula. Kungcono ukumboza ibanga emoyeni omusha. Indawo lapho umjaho wenzeka khona akufanele ibe nezinguquko ezibukhali kokuphakama. Ubuso obunamaqhuqhuva bungacindezela ubunzima obunzima bemisipha.
2. Ukuhamba ngokushesha kuyindlela enhle yokugijima. Kunconywa ukuzijwayeza ezinsukwini zokuqala zokuya esikhathini.
3. Ibhayisikili noma ibhayisikili lokuzivocavoca lingasiza ekunciphiseni i-cramping, ukudonsa ubuhlungu esiswini esingezansi.
4. Ukuzivocavoca okwelula kungumuthi wokwelapha ubuhlungu obuphansi emuva.
5. Ukubhukuda echibini. Ngokuya ngemithetho ethile, lokhu kungumsebenzi omuhle kakhulu womzimba ezinsukwini ezibucayi. Akufanele ubhukude emanzini avulekile, futhi izinga lokushisa lamachibi akufanele libe ngaphansi kuka-24^mayelanaUkubhukuda kudambisa izinhlungu; ngokuvivinya umzimba ngokulingene, ukuncipha kwemisipha kuyehla. Lokhu kufaka nezifundo zamanzi zokuvivinya umzimba.
6. I-Yoga isiza ukuqeda ukungakhululeki ngesikhathi sokuya esikhathini.
7. I-Wushu, kung fu - ithuthukisa ukujikeleza kwegazi nokushaya kwenhliziyo, okunomphumela omuhle enhlalakahleni yowesifazane.

Ukuvivinya umzimba okukhanyayo kufanele kube isiko eliyimpoqo kuwo wonke amantombazane phakathi nesikhathi sokuya esikhathini. Ezemidlalo zisiza ukuqeda umuzwa wokukhathala, ubuthakathaka, ukuqeda izinhlungu ezingemnandi. Imikhomo emithathu lapho inqubo yokuqeqeshwa imi khona kulezi zinsuku ilinganiselwe, ilula futhi iyaduduza.

Yikuphi ukuzivocavoca okufanele kugwenywe ngesikhathi sokuya esikhathini?

Ukuze uvikele imiphumela emibi, kuyadingeka ukuthi usebenze ngokucophelela uhlelo lokuqeqesha ngesikhathi sokuya esikhathini. Ukwehliswa kwamandla nokuzivocavoca okudinga ukunyakaza okubukhali kufanele kuhlehliswe izinsuku ezingama-4-5.

Uhlu lwezinto zomzimba ezingavunyelwe lubandakanya okulandelayo:

1. Ukudonsa kubha evundlile.
2. Izinhlobo ezahlukahlukene zokugxuma: ende, ephakeme, intambo.
3. Ukuzivocavoca usebenzisa i-barbell ne-dumbbells enkulu: i-deadlift, squats, lunges.
4. Hoop, hula hoop.
5. Ukujija, ukuphakamisa imilenze. Susa noma yimuphi umthwalo endaweni yesisu.
6. Ukukhuphuka komzimba nokuvivinya umzimba okubandakanya umgogodla we-lumbar: hyperextension, gluteal bridge.
7. Ukuzivocavoca umzimba ngokweqile.
8. Ukusetshenziswa kwezinhlelo zokuqeqesha ezinamandla (i-treadmill, i-ellipse, ibhayisikili lokuzivocavoca). Ijubane elilinganiselwe kuphela.

Ukwenza lokhu kuzivocavoca kugcwele ukopha okwandayo nokuvela kwemizwa engemnandi efana nale:

• Isicanucanu, ukuhlanza.
• Ikhanda le-Migraine, isiyezi.
• Ukucija noma ukudonsa ubuhlungu esiswini.
• Ukuquleka.

Kungaba khona ukubambezeleka ngenxa yezemidlalo?

Umjikelezo wokuya esikhathini ngokungajwayelekile ubulokhu ukhathaza abesifazane abaningi. Okujwayelekile ukubambezeleka okungadluli izinsuku ezi-5 zekhalenda.

Imisebenzi yezemidlalo ingadala into enjalo engathandeki. Ikakhulukazi abasubathi abangochwepheshe namantombazane asanda kuqala ukuqeqeshwa okukhulu ahlangabezana nakho.

Lokhu kungenxa yezici ezilandelayo:

1. Ukukhathala ngokomzimba - kubangela ukukhiqizwa kwe-cortisol, i-hormone yokucindezeleka enomthelela oqondile kumjikelezo wokuya esikhathini.
2. Ushintsho olubukhali ngendlela ejwayelekile yokuphila ukucindezela okuqine kakhulu emzimbeni.
3. Ezemidlalo zifaka isandla ekulahlekelweni kwesisindo, futhi amaphesenti anganele ezicubu ze-adipose ingenye yezimbangela zokubambezeleka kokuya esikhathini.
4. Ukuvela kwezinkinga ngendlala yegilo ngenxa yokuxineka ngokweqile.

Inqubo yokuziqeqesha ngokwayo ayinakubanga ukuphazamiseka kumjikelezo wokuya esikhathini. Umthombo ongaba yinkinga kakhulu ukukhathala okungapheli, ukukhathala, kanye nokuntuleka kwezakhi zomsoco.

Lapho ubhekene nokulibaziseka, ungethuki. Ukuphumula ngokwanele, ukulala okunempilo nokuthatha amavithamini kuzosiza ekubhekaneni nomsebenzi.

Ezemidlalo nokuya esikhathini yimicabango ehambisanayo. Kufanele ulalele umzimba wakho bese unquma uwedwa ukuthi uya ejimini noma uhlehlise amakilasi izinsuku ezimbalwa.

Umsebenzi womzimba, njengokuphumula, ungaba nomthelela omuhle ezinhlelweni zokuchama nezentombazane. Uma inqubo yokuqeqesha ingabangeli ukungakhululeki, kepha kunalokho iletha ubumnandi, qiniseka ukukwenza ngesikhathi sakho.

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