Kudzokera muchimiro mushure mekusununguka

Kupinda muchimiro: kumirira nguva chaiyo

Pakarepo mushure mekusununguka, tinozviudza kuti tichakurumidza kudzorera chimiro chedu "pamberi". Asi muviri une zvikonzero zvawo izvo zvinofanirwa kuverengerwa. Wakatora mwedzi mipfumbamwe kuti uve nemwana wako. Verenga mwedzi yakawanda kuitira kuti zvinhu zvose zvive zvakarongeka. Kunyangwe iwe ukakurumidza kurasikirwa mapaundi ekuzvitakura, kwemavhiki akati wandei unonzwa kurema uye kushata muganda rako nekuda kweiyo impregnations yehomoni. Iyi impregnations, iyo ine mhedzisiro pamuviri wese, inoenderera panguva yekuyamwisa. Mhinduro yakanakisisa: mira! Nokudaro, hapana mubvunzo wekudzoka kumutambo kusati kwadzoka madiapers uye perineal uye abdominal rehabilitations. Kana iri iyo silhouette, zviri nani kumirira kusvika pakupera kwekuyamwisa kuti uzvidye mwoyo nezvazvo. Uye chero zvakadaro, usaita chinhu kwemwedzi mitanhatu.

Zadza simba nekutarisira kudya kwako

Tese tinozviziva, mumwe chirongwa chekudya chakaderedzwa zvinosanganisira kudya mafuta mashoma uye shuga, uye nekudaro zvese zvekudya zvirimo. Nekubatsira kweavo vanopa mapuroteni nemavhitamini. Kupfuura kuderedza uremu, pfungwa ndeyekunzwa zviri nani mumuviri wake uye kuwanazve simba rake.

• Kugadzirira nekubika, tamba kadhi rekureruka. Kuda kubika mu foil uye steam. Rambidzai sosi nezvokudya zvakakangwa. Usawedzera mafuta, bota kana kirimu kune ako akagocha, huku, hove nemiriwo. Kuti urave ndiro dzako, rega munyu, asi funga nezvezvinonhuwira. Panguva ino, dzivisa zvokudya zvakabikwa zvese zvakagadzirira, sarudza izvo zvakasikwa zvigadzirwa zvinogoneka. Tsiva makeke emuindasitiri nemichero yakagadzirwa kumba. Mukutarisira chero zvishuwo, zadza firiji yako nemiriwo yakaoma (radishes, karoti, cherry tomate, nezvimwewo) inodzikamisa kunzwa kwenzara. Kudya pasina mwero. Girazi hombe remvura zvakare yakanakisa yezvakasikwa chido suppressant.

• Deredza kunwa kwako doro newaini. Iwe wakarega kuinwa panguva yekuzvitakura kwako uye kungwarira kwakafanana kunodiwa mukati menguva yekuyamwisa. Zvadaro, iwe unogona kuzvibata iwe kunwa, nguva nenguva seaperitif, uye pane girazi re champagne pane whisky. Patafura, usapfuure rimwe girazi rewaini yakanaka pazuva.

• Usatya zvinotapira. Nekunyepedzera kuti iwo makemikoro ekuda kudya kwaizomutsidzira havi yeshuga chaiyo, vamwe vezvekudya vanongwarira nezvekudya "zvakareruka" nezvinwiwa. Nekudaro, aspartame, chimwe chezvakayedzwa zvakanyanya pasi rose, yakaratidza kuti haina kukuvadza. Inoshandiswa nguva dzose, haiwedzere chido uye inogona kutokurudzira kuora muviri.

• Inwa zvakakwana, rita nehafu kusvika pamarita maviri pazuva. Inwa mvura, mvura yakawanda, unsweetened herbal teas, uye chinwiwa chimwe chete kusvika zviviri. Mvura inokurudzira kubviswa kwehupfu uye inochenesa masero.

Chii chekudya mushure mekusununguka?

Shamwari yakakurumbidza nezvekudya kweprotein yakawanda here? Unogona kutanga kufunga nezvazvo mwedzi mitanhatu mushure mekusununguka. Nutritionists vanozvitaura uye vanozvidzokorora, kuti uremerwe uremu, tinofanira kudzivirira kudya. Nekudaro, kana uremu hwako huchikushungurudza iwe, unogona kuwedzera uremu hwako ne high protein chikafu. Ndiyo inonyanya kushanda. Nheyo: idya chete, kwevhiki 1 kana 2, mapuroteni akaonda uye miriwo yakasvibira paunoda. Pasina kukanganwa kushongedza yose nechipunu chemafuta pazuva uye kunwa marita maviri emvura kuti ubvise chepfu. Uye inoshanda, nekuti mapuroteni akaonda anodyiwa pasina shuga anokurudzira kunyunguduka kwemafuta uye kubviswa kwemvura uchichengetedza. muscle mass. Miriwo yakasvibira, yakaderera mumakoriyori, iri kudonhedza, ine laxative zvishoma uye inomutsidzira. Mukuwedzera, aya mapoka maviri ezvokudya anokurumidza kuunza kunzwa kwekuguta. Kana iwe ukatsigira musimboti zvakanaka nekuti haudi chikafu chine sitachi, iwe uchaonda nekukurumidza, pasina nzara kana kunzwa kushayiwa.

Asi usaende pakudya uku kwenguva yakareba. Inenge inopedza zvachose shuga, kunyange inononoka. Nekudaro, iwo manyuko makuru esimba atinoda munguva yepakati uye kwenguva refu kuti tidzivise kuneta, kunyanya mushure mekusununguka. Mukuwedzera, ziva kuti kushungurudzwa kweprotein matairi itsvo nemajoini. Chero nzira, usazeza kubvunza nyanzvi yezvekudya kuti ubatsirwe.

Ijimu yakapfava kwazvo kutanga

Iwe haufanirwe kutanga pane dzakateedzana abs isati yadzoka diapers, kana pasina kuve nechokwadi chekuti haudi perineal rehabilitation. Yeuka kuti masvondo mashomanana okutanga mushure mekusununguka, nzira yakanakisisa yekudzoka muchimiro ichiri kuzorora zvakanyanya sezvinobvira. Nekudaro, kune zvinyoro-nyoro mafambiro, zvichibva pakufema, kuti uwanezve kuziva kwemuviri wako uye wotanga kuita zvinyoro nyoro zvakare kuita tsandanyama.

• Kubva pakupera kwesvondo rekutanga, wakagara kana wakamira, unogona kuridza yako abs nekufuridza zvine simba kunge taida kudzima kenduru tiri kure. Kuti chiitwa chidiki ichi chishande, tinochidzokorora kanenge kashanu kana katanhatu mumutsara, kakawanda pazuva.

• Kumwe kufamba uyo ane tsandanyama pasina kushungurudza mumwe akarara nemusana, tsoka dziri pasi, makumbo semi-flexed. Tinoisa maoko edu padumbu uye tinofemera mukati, tichiedza kunzwa mudumbu nemapapu zvichiputika. Zvadaro, tinofema patinenge tichisvina dumbu, tinobvumirana neperineum uye nzvimbo yekumashure zvakanyanya sezvinobvira uye tinobata chibvumirano kwemasekondi mashomanana.

• Kuridza mhere, zvidya uye kutambanudza musana mumutsara, tinoramba takatambanudzwa, tsoka dziri pasi, maoko pamwe chete nemuviri. Nokufema, tinoputira chipfuva uye tinobvumira itsvo kuti dzisimuke zvishoma. Paunenge uchifema, unodzvanya musana wako pasi, uchibata dumbu rako nemagaro.

Chinhu chinonyanya kukosha: perineum

Iyo perineum igadziriro yemhasuru nemarunda, inobatanidza anus kusvika ku pubis uye kuita pasi rinotsigira nhengo dziri muchiuno chiduku. Tsandanyama huru ndiyo levator ani muscle. Kunyanya kuzorora kweperineum kunogona kuperekedzwa nekusagadzikana weti, kazhinji kacho nekusagadzikana kwetsvina uye / kana kudzika kwenhengo (prolapse).

Iyo perineum inonyanya kusimbiswa panguva yekuzvitakura uye panguva yekusununguka. Ane pamuviri, isu arch yakadzika kumashure, iyo inotambanudza perineum. Asi zvinonyanya kukosha, huremu hwechibereko hunowedzera ne20 kusvika ku30, hunowedzera uye hunomanikidza dundira pasi. Mukuwedzera, iyo hormonal influx inowanzo zorodza mhasuru nemarunda.

Kurema, nhengo dzemukati zvakare hadzina kumira zvakanaka uye dzinorema zvakanyanya pa perineum. Ichi ndicho chikonzero perineal rehabilitation inokurudzirwa, kunyange kana chiitiko chekuberekwa kwecesarean, uye kwete chete kana mwana aberekwa nenzira yemukadzi.

Pasinei nechinzvimbo chaamai panguva yekudzingwa, perineum inogara yakasununguka kuburikidza nekupfuura kwemusoro uye levators ye anus yakatambanudzwa. Sezvo mutemo, perineum inorasikirwa, panguva ino, inenge 50% yesimba rayo remhasuru. Uyezve, kana mwana achangoberekwa akabuda nokukurumidza, anogona kubvarura perineum uye kukuvadza mhasuru dzayo; kana maforce akashandiswa, aitenderedza tsandanyama dzesphincter pamwe nemadziro ebeche.

Iwe unobatsirwa kubva kuzvikamu gumi zvakafukidzwa zvizere neSocial Security. Kugadziriswa uku kunogara kunotangira kugadziriswa kwedumbu. Mukati memwedzi mitatu yekusununguka, zvirongwa zvinofanira kuitwa nanyamukuta. Mushure memwedzi mitatu, zvichida nanyamukuta kana chiremba wefiziotherapist.

Kana iwe usingade perineal rehabilitation kana kana matatu kana mana masesheni akakwana, unogona zvakare kupa dumbu rehabilitation kune physiotherapist. Kumbira chiremba wako kuti akupe gwaro rekurapa uku.

Rehabilitation pane imwe nyaya-ne-case basis

Asati atanga zvirongwa, murapi anogara atanga nekuongorora perineal musculature nekuti vacheche vese vachangozvarwa havana zvinodiwa zvakafanana. Kuti aite ongororo iyi, anogona kuenderera nenzira dzakasiyana:

- Isa zvigunwe zviviri musikarudzi uye kumbira murwere kuti azvikohwe. Iyi nzira inobvumira kusiyanisa kwakanaka kwemuscular tone yechikamu chimwe nechimwe cheperineum uye inogona kufadza zvikuru mushure meepisiotomy, kana imwe yemapendero eperineum yakatemwa.

- Shandisa maturusi chaiwo : semuenzaniso perinometer (rudzi rwechibharumu chakafukidzwa mukati memukadzi, inorekodha zvibvumirano), tonometric forceps inokwanisa kuyera kushanda kwemhasuru dzepubis nerectum, mudziyo wekuyeresa wakanyatsogadzirirwa kudhara sphincter, yemukadzi. probe kana zvakasiyana-siyana zvemukati memukati, senge makoni.

Muzviitiko zvose, zvigumisiro zvinoyerwa pachiyero kubva ku0 kusvika ku5. Tonicity yakanaka ndeyekurongeka kwe3,5. Mhedzisiro yakaderera inoita kuti kudzoreredzwa kuve kwakakosha. Zvakare, pane nzira dzakawanda.

Basa remawoko chinhu chakanyanya kunaka kunyangwe rikashandiswa zvishoma nekuti harina kusimba. Inobvumira kurudziro yakasarudzika yemasumbu akasiyana siyana. Muvakadzi vazhinji, dzimwe nzvimbo dzeperineum hadzina kusimba kupfuura dzimwe, uye zvigunwe zvevarapi zvinonzwa kushanduka kwemakakatanwa nefinesse yakakura. Iyo mhasuru dzisina kusimba dzinobva dzakurudzirwa zvakananga kuti dzikurudzire reflex contractions, nepo kubata kunobvumira kushanda maonero emhasuru dzese, kunyangwe zvakadzika.

Passive electro-stimulation yakakurumbira nhasi. Iyi nzira inosanganisira kukurudzira mhasuru dze perineal uchishandisa magetsi anofambiswa nekavha. Inoitwa ne physiotherapists kana vananyamukuta vanowanzopa murwere wavo kuti atenge catheter yavo, inobhadharwa neSocial Security pamagwaro ekurapa. Inosarudzwa maererano nechimiro chechikadzi, kuvepo kunogona kuitika kwemavanga, kuvapo kana kusavapo kweprolapse uye mamiriro emuscle tone. Kazhinji, zvinotora anenge gumi masesheni pamwero weimwe kana maviri pasvondo. Zvirongwa izvi dzimwe nguva zvinokonzera kurira asi kazhinji hazvirwadzi uye zvinotora maminetsi gumi kusvika makumi maviri.

Iyi nzira inopa yakanakisa mhedzisiro muzviitiko zve sphincter kusakwana kweakakosha mhasuru kushaya simba kana kana mukadzi asingazive maonere ekubatira. Inobatsirawo kubvisa mavanga anorwadza. Mhedzisiro chete ndeyokuti ikozvino inofadza mhasuru pasina kupindira kwekuzvidira kwemurwere, uyo anozofanira kushanda pazvisungo zvake uye synchronization pachake.

Vazhinji varapi vanopa basa rekuzvidira chibvumirano chemhasuru dze perineum. Inoitwa neimwe mudziyo, kuburikidza ne "bio feedback" system. Iyi nzira inokunda zvipingamupinyi zve passive electro-stimulation. Murwere akarara pamubhedha akasimudza chipfuva. Maelectrode maviri anoiswa padumbu rake, imwe inoiswa mukati memukadzi. Kubata tsandanyama kunopfuudzwa pacomputer, zvichibvumira murapi nemukadzi kuti vatarise kusimba kwavo. Kazhinji, chigadzirwa chinopa maitiro maviri: imwe inobata perineal tsandanyama, imwe yacho madumbu, isingafaniri kushandiswa. Kune zvakare maturusi ekushandisa kumba, asi mhedzisiro yacho kazhinji haina kubudirira.

Makoni anoshandiswa kumba, kuwedzera. Aya mapurasitiki akavharwa huremu, huremu huri pakati pe18 ne90 magiramu. Mudzimai anopinza koni musikarudzi uye anofanira kuichengeta panzvimbo paanenge achiita basa rake. Kana akadonha, zvinoratidza kuti haasati abata mhasuru dzake dzeperineal zvakakwana. Ichi chiitiko chinosimudzira kuwanikwa kweiyo refu contraction reflex. Mukuwedzera kune chero basa rekugadzirisa, makoni anopa zvibereko zvakanaka asi haatenderi mukadzi ane hana yakaipa yemufananidzo wemuviri wake kuvandudza maonero emhasuru dze perineum yake.

Mushure me perineum, tinoenda kune abs

The tsandanyama dzemudumbu vakasununguka panguva yekuzvitakura, zvakakosha kuti vadzore tsandanyama kuti vawanezve dumbu rakati sandarara. Kana iwe uine chero zvirongwa zvekuvandudza zvawanga usingade kune yako perineum, ino ndiyo nguva yekuzvishandisa. Zvikasadaro, unogona kunyoresa mukatisa gym kana kuita gluteal abs sessions kumba. Pakutanga, zvinonyanya kukosha kushanda obliques uye iyo yakachinjika uku uchidzivirira kukumbira kodzero huru dzinosundira chibereko uye dundira pasi. Saka unofanirwa kungwarira kutsika nekukava pamwe nekufamba kunoda kusimudza makumbo ese wakarara pasi.

Kusimbisa tambo yedumbu, rara nemusana, makumbo akakotama, tsoka dzakadzika pasi, maoko ari kumativi ako. Femera mukati uchifemesa dumbu, femera kunze nekurerekera chiuno kumberi kuti utenderedze kuzasi kumashure pamwero wenharaunda yechiuno, usingabvise matako uye kunyanya nekupuruzira dumbu zvinyoro nyoro. Bata nzvimbo ye5 seconds, sunungura, dzokorora ka10.

Kushanda obliques, rara pasi, makumbo akakotama, tsoka dzakadzika pasi, maoko akazorora pahudyu kuitira kutarisa kuti chiuno hachina kusimudza pasi panguva yekufamba. Femera zvakadzika nemudumbu mako, femera kunze nekurerekera pelvis kumberi uye bata nzvimbo yacho nekusimudza ibvi rekurudyi rakakotama kuchipfuva. Kufemera pasi gumbo, zorora tsoka yako, sunungura. Dzokorora ka10 negumbo rekurudyi, ipapo ka10 negumbo rekuruboshwe. Ita shuwa kuti musana wako unoramba wakatsetseka, ese mabheti pasi, panguva yese yekurovedza muviri.

Kushanda pakutsungirira kwetsandanyama, rara wakakotama makumbo, tsoka dzakati twi pasi, maoko ari muchiuno. Femerera uchifemera dumbu, femera kunze nekurerekera chiuno kumberi usingabvise matako. Kiya munzvimbo uye uuye nebvi rekurudyi kuchipfuva ka10 mumutsara usina kuzorora tsoka. Rangarira kufemera pamusoro paunokwira gumbo uye uchifemera kunze paunenge uchidzika. Dzokorora ka10 nebvi reruboshwe.

Mitambo yekutarisa mushure mekuita pamuviri

Kubva pamwedzi wechitanhatu (pakutanga kana iwe uchinzwa wakanyatsokodzera), zvibvumire iwe 30 kune 45 maminitsi, 3 nguva pavhiki, kuti uwanezve kushanduka, simba uye kutsungirira. Mitambo yakati wandei inokurudzirwa:

 - Aquatic gym uye kushambira : vanobvumira kudzidziswa kwese hombe mhasuru nzvimbo. Nekuwanza kureba kwedziva pamwero wakanaka, tinoshandawo pakufema uye hurongwa hwemoyo. Mvura inodzivirira majoini kubva mukuvhunduka, inowedzera kuedza, kukwiza muviri wese, inosimudzira kudzoka kutenderera uye inorerutsa makumbo anorema.

- The brands : pamwero wakanaka uye wakareba zvakakwana kune zvinobatika zvinobatika pane tsandanyama.

- Bhasikoro : mufurati, inoitwa pamitambo yakasiyana, kakawanda pazuva. Kunze, hazvisi nyore kudzora kufamba, asi, kune rumwe rutivi, tinowana oxygen. Mushure memavhiki mana kusvika mashanu ekudzidziswa kwepanyama uku, unogona kunyoresa mujimu, kutora kutambanudza, yoga kana makirasi ePilates.

Zvibate zvakanaka

Around iyo kusvika 1st trimestere, tinogonawo kuwana rubatsiro kuti tidzoke muchimiro. Uye batanidza kupora uye kufara.

Kana zvichibvira, zvirape iwe pachako kana kupihwa spa kurapwa kana mune spa. Nzvimbo zhinji dzinopa kuteedzera munhu, pamwe nekireshi. Mishonga yekuzorora (whirlpool kana hydromassage yekugezera) inosanganiswa nemasevhisi akachinjirwa kune imwe neimwe:

- kutarisa kwekudya,

- aquagym ye abs,

- physiotherapy zvikamu zvekudzidza maitiro ekuchengeta mudiki wako uchichengeta musana wake,

- remineralizing kurapwa kudzingisa kuneta,

- pressotherapy kana kutenderera kutenderera kwemakumbo anorema;

- decontracting mishonga yekubvisa marwadzo ekumusana,

- shanda mune dziva re lumbar kuti usimbise musana.

Pasina kukanganwa lymphatic drainage, masaja kana kuzorora mudziva rekushambira.

Dzimwe nzvimbo dzinotopa perineal rehabilitation mudziva rekutuhwina, mamwe masaja maseji nemucheche.

Imwe nzira yakanaka: masangano akazvipira kuonda uye kusimba. Iyo yakanakisa inopa yekutarisa yekudya, masaja maseji, zvinyoro gymnastics uye mamwe anti-stress kana slimming marapirwo.

Kurwisa cellulite, kudya, kunyange kuwedzerwa nekurovedza muviri, hakuna kukwana. Cellulite, iyo inobata 95% yevakadzi, ine mafuta akanyoroveswa mumvura uye tsvina inoumbwa nehuturu uye kunyanya kugadzirwa masero adipose. Uku kukanganisa kweganda kunokurudzira kuonekwa kwe edema. Ropa uye lymphatic circulations zvinobva zvashanda zvishoma nezvishoma. Zvisina oksijeni uye zvakadiridzwa, matishu akapoteredzwa anowira munyatwa yekuwedzera yakakura madhipoziti emafuta. Nzvimbo yese yakakanganiswa inozvimba, inoomesa uye inova refractory kurapwa. Kusiiwa isina kucheneswa, cellulite inodzika yakadzika uye inopararira pamwe nezvidya, matako, mahudyu uye nemudumbu.

Kugadzirisa nzvimbo dzakakosha, zvakakosha kuita munharaunda nekumassaging nguva dzose. Kune akasiyana matekiniki anoitwa muInstitute, muthalasso kana mune mamwe physiotherapists. Slimming creams haina mhedzisiro pamafuta akadzika, anokonzeresa mamwe mapaundi, asi, chero akaiswa zvakanyanya nguva nenguva (kamwe chete pazuva kwe4 mavhiki mashoma), anovandudza mamiriro eganda. Muchokwadi, ivo vanotsvedzerera epidermis, vachidzikisa cellulite uye nepamusoro pemafuta madhipoziti ayo anoumba peel yeorenji.