Funda ukwenza ama-Kegels akho
Imisipha ye-pelvic isisekelo sesisekelo somzimba. Bobabili basiza ukuzinzisa isikhumba bese kusekela izitho zesisu esingaphansi kwesisu, njengesiviva nesisu esiswini.Izinhlanzi zomzimba, kanye nemisipha ejulile ngemuva nangesisu, kusuka eqenjini lemisipha esisebenza lapho sigxila ukuthuthukisa amandla amakhulu, njengoba senza ePilates.
Igama lamandla elisetshenziselwa ukubhekisela kuleli qembu lezinsimba kanye nezibeletho nezigungu.
Ungacabanga ngemisipha ye-pelvic njengewebhu lezintuthwane, izintambo, nemigqa ehlangene eyenza i-hammock esekela ngaphansi kwesitsha se-pelvic. Enye yalezi zinhlanzi, i-Pubococcygeus, eyaziwa nangokuthi i-PC noma i-PCG muscle, ihamba ngokuzungeza ukuvuleka kwe-urethra, ubulili, ne-anus. Lapho imisipha ye-pelvic isuke ibuthakathaka noma ingonakalisiwe, ubuqotho balezi zivulekiso zingakhishwa.
Ungase ungaboni ukunakekelwa kwesiteji sakho sezintambo kuze kube yilapho into ehamba kancane. Ukubeletha, ukukhwehlela okungapheli, ukuguga, nokungasebenzi akuphakathi kwezimbangela ezivamile zomzimba wezintambo ezibuthakathaka noma ezonakalisiwe. Uma usenamandla, i-pelvic floor ingaholela ezinkingeni ezinjenge-incontinence, ukunciphisa ukuthokozisa ngokocansi, futhi ezimweni ezimbi, ukwehla kwezitho zibe yimisipha ye-pelvic eyaziwa njenge-prolapse.
Iminye imiphumela emangalisa kakhulu ye-pelvic ezingenakwenzeka yizinto ezingalingani ezakhiweni ezibangelwa ubuhlungu besisu nesisu.
Lapho ama-asymmetries emzimbeni efika amaphethini enxephezelo angabangela ukuholela kumabhilikikiki abampofu, ukuvuvukala nokulimala.
Kubombili besilisa nabesifazane, ukugcina nokuqinisa iphansi lesibhakabhaka kubalulekile. Ukuzivocavoca okubizwa ngokuthi i-Kegels, okuthiwa yi-inventor uDkt Kegel. Funda ukufunda ukuze ufunde indlela yokwenza lokhu kuthutha okuhlosiwe.
Ukuzivocavoca okuqinisa imisipha yomzimba wamaPelvic
Ama-Kegels aqondile kakhulu emgodini we-pelvic. Ukuze uyenze, ufaka imisipha yomgcoba wezintambo njengokungathi uzoyeka ukugeleza komchamo uma uya endlini yokugezela. Sebenzisa ukuyeka ukugeleza komchamo ngezikhathi ezimbalwa ukuze uthole imisipha oyidingayo, kodwa ungayisebenzisi njengendlela yokusebenzisa amaKegels ngokujwayelekile njengokuvimba njalo ukugeleza komchamo kungenza buthaka, kunokuba uqinise, iphansi. Ama-Kegels awaziwa kakhulu ngokusiza abesifazane ukuba baphinde bavuselele ithoni emva kokukhulelwa, kodwa kuhle kithi sonke.
I-Pilates iyisenzo esihle kakhulu sokuqinisa iphansi. E-Pilates, imisipha ye-pelvic isetshenziselwa indima yabo yokusekelwa kwemisipha yemvelo yokunyakaza. Lokhu kubandakanyeka okuqinile nokuqhubekayo kwemisipha lapho umuntu ehola khona i-pelvic phansi futhi njengenxenye yokuzivocavoca lapho imisipha yomzimba kanye neminye imisipha, ihilelekile.Izinga lokuzibandakanya oyisebenzisayo kufanele lilinganiselwe nenani lokuzikhandla udinga ukwenza umsebenzi wama-Pilates owenzayo. Amapulangwe ama-knee , isibonelo, angase adinge nje ukusebenza okuncane nje kuphela kodwa ukuvivinya okukhulu okufana nekhulu kuzodinga okuningi okuningi kusuka esiteji se-pelvic no-abs.
Ukuthola Imisipha Yezemvelo
Okubanjwe lapha ukuthi imisipha ye-pelvic kungaba nzima ukuzizwa uma usebenzisa noma uhamba ngokuphila kwansuku zonke. "Bamba iqhaza le-pelvic" kuyinto ejwayelekile emfundisweni yePilates, kodwa abafundi abaningi abaqiniseki ngokuthi bangakwenza kanjani lokhu.
Isithombe sami esithandayo sokuthola imisipha ye-pelvic ngaphakathi kokuzivocavoca ukucabanga ngokuletha amathambo ahlale ndawonye. Enye umfanekiso omuhle ukucabanga ngokudweba umthombo wamandla uphezulu esitsheni se-pelvic kuze kube phakathi komzimba, nangaphezulu kwekhanda. Lesi sithombe sisiza ukuxhuma izenzo nezinyathelo kanye nezinye izinzwa zomzimba, nokuqwashisa okuphakathi komgqa womzimba.
Ungase uzibuze ukuthi kukhona yini umsebenzi owenziwa ngePilates okuwukuphela kwemisipha ye-pelvic. Impendulo ayikho ngempela. Ufuna ukuqinisa imisipha yakho ye-pelvic ngokuwasebenzisa ukusekela ukuhambelana nokuhamba kwakho phakathi nokuqeqeshwa kwakho. Ngakho thola imisipha yakho ye- pelvic nge-exercises kaKegel (sebenzisa ukuyeka ukugeleza komchamo we-urine uma uyayidinga), bese usebenzisa lokho kuqonda ukufaka phansi kwe-pelvic yakho ngamaviki wakho we-Pilates.
Imithombo:
I-Kegel Ukuzivocavoca: Indlela Yokuqinisa Imisipha Engaphansi Kwezitho zangasese, Abalobi Abasebenzi, mayoclinic.com
Umzimba wePelvic Floor. Ukuqinisa Isizinda Sakho, uCarrie Levine, CNM, MSN, womentowomen.com