Boikoetliso ba 9 bakeng sa karolo ea kamora ea lesarean le mokhoa oa ho e etsa

Litaba

• Ho ikoetlisa libekeng tse 6 tse qalang
• 1. Tsamaea
• 2. Boikoetliso ba Kegel
• 3. Boikoetliso ba 'mele
• 4. Leseli lea otloloha
• Ho ikoetlisa kamora libeke tse 6 tsa lesarean
• 1. Borokho
• 2. Ho phahamisa leoto
• 3. Ho phahamisa maoto a otlolohileng
• 4. Leseli la mpa
• 5. Plank ka litšehetso tse 4
• Tlhokomelo nakong ea boikoetliso

Boikoetliso bakeng sa karolo ea kamora lesarean bo sebeletsa ho matlafatsa mpa le noka le ho loants'a ho koaloa ha mpa. Ntle le moo, li thusa ho thibela khatello ea maikutlo ka mor'a ho pepa, khatello ea maikutlo le ho eketsa maikutlo le matla.

Ka kakaretso, boikoetliso bo ka qalisoa ka libeke tse 6 ho isa ho tse 8 kamora karolo ea lesarean, ka mesebetsi e nang le tšusumetso e tlase, joalo ka ho tsamaea, mohlala, ha feela ngaka e lokolotse 'me pholiso e etsahala ka nepo. Ithute haholoanyane mabapi le hore na ho hlaphoheloa kamora 'cesarean ho lokela ho shebahala joang.

Li-gyms tse ling li lumella sehlopha ho tsamaea le lesea, e leng se etsang hore mesebetsi e be monate, ntle le ho eketsa maqhama a maikutlo le mme.

Mesebetsi ea 'mele kamora karolo ea lesarean hangata e etsoa ka mekhahlelo e' meli, ho latela boemo ba mosali le tokollo ea ngaka:

Ho ikoetlisa libekeng tse 6 tse qalang

Libekeng tse tšeletseng tsa pele kamora karolo ea lesarea, haeba ngaka e e lumella, ho ka etsoa lintho tse latelang:

1. Tsamaea

Ho tsamaea ho thusa boikutlong ba boiketlo mme ho lokela ho etsoa hanyane ka hanyane ho feta libaka tse nyane joalo ka ho hahlaula haufi le boloko mme butle-butle ho eketsa sebaka se koahetsoeng. Hlahloba melemo ea bophelo ba ho tsamaea.

2. Boikoetliso ba Kegel

Boikoetliso ba Kegel bo bontšoa ho matlafatsa mesifa e tšehetsang senya, mala le popelo mme e ka etsoa nakong ea bokhachane kapa pelehi. Kahoo, matsatsi a 'maloa ka mora karolo ea lesarean le ho tlosoa ha catheter ea urinary, boikoetliso bona bo ka etsoa. Ithute ho etsa boikoetliso ba Kegel.

3. Boikoetliso ba 'mele

Boimana, karolo ea lesarean le ho anyesa li ka tlatsetsa boemong bo bobe. Mokhahlelong oa pele ho kamora 'pelehi, ho se eme hantle mesebetsing ea letsatsi le letsatsi joalo ka ho jara lesea, ho beha lesea ka sejelong kapa ho anyesa, ho ka baka bohloko ba morao.

Ho qoba bohloko ba mokokotlo le ho matlafatsa mesifa ea mpa le mokokotlo o ka tlase, boikoetliso bo bobebe joalo ka ho lula setulong ka mokokotlo o otlolohileng le mahetla a hlahisitsoeng ka morao kapa ho etsa phetoho e nyane ea lehetla morao ho ka etsoa. Boikoetliso bo bong bo ka etsoang, o ntse o lutse setulong, 'me o amana le ho hema ke ho hula moea le ho phahamisa mahetla le ho a theoha ha o tsoa.

4. Leseli lea otloloha

Ho otloloha ho ka etsoa empa ho tsepamisitsoe molala, mahetla, matsoho le maoto ha feela li le bobebe ebile li sa hatelle lebali la karolo ea lesarean. Bona mehlala e meng ea ho otlolla molala.

Ho ikoetlisa kamora libeke tse 6 tsa lesarean

Kamora tumello ea bongaka ho qala ho ikoetlisa, ho na le boikoetliso bo bong bo ka etsoang lapeng.

Boikoetliso bona bo ka etsoa ka lihlopha tse 3 tsa ho pheta-pheta tse 20 makhetlo a 2 ho isa ho a 3 ka beke. Leha ho le joalo, ho bohlokoa hore u se ke oa ikoetlisa haholo joalo ka ho lula hora e fetang 1 holong ea boithabiso le ho sebelisa likhalori tse fetang 400 kaha sena se ka fokotsa tlhahiso ea lebese.

1. Borokho

Borokho bo khothalletsoa ho matlafatsa noka, mesifa ea gluteal le serope, ntle le ho otlolla le ho fana ka botsitso lethekeng.

Mokhoa oa ho etsa: robala ka mokokotlo maoto le matsoho a otlolohile, koba mangole le ho tšehetsa maoto fatše. Etsa konteraka mesifa ea noka 'me u phahamise letheka fatše, u behe matsoho fatše, metsotsoana e 10. Theola letheka 'me u phutholle mesifa ea hau.

2. Ho phahamisa leoto

Ho phahamisa maoto ka mahlakoreng ho thusa ho matlafatsa mesifa ea mpa le serope hape, ntle le ho thethefatsa glutes.

Mokhoa oa ho etsa: robala ka lehlakore maoto a otlolohile ntle le mosamo, phahamisa ka hohle kamoo o ka khonang ka leoto le le leng, ntle le ho koba lengole metsotsoana e 5, ebe o theoha butle. Etsa boikoetliso bakeng sa leoto le leng.

3. Ho phahamisa maoto a otlolohileng

Ho phahamisa maoto a otlolohileng ho na le monyetla oa ho matlafatsa mpa hape ho ntlafatsa boits'oaro, ntle le ho qoba bohloko ba mokokotlo.

Mokhoa oa ho etsa: robala ka mokokotlo maoto le matsoho a otlolohile ntle le mosamo, phahamisa ka hohle kamoo u ka khonang ka maoto a mabeli hammoho, ntle le ho khumama ka metsotsoana e 5, 'me u theohe butle.

4. Leseli la mpa

Mpa e bobebe e khothalletsoa ho matlafatsa le ho ntša mpa, ho ntlafatsa ho hema, ho thibela mathata a mokokotlo, ntle le ho thusa ho ntlafatsa motsamao oa letsatsi le letsatsi.

Mokhoa oa ho etsa: robala ka mokokotlo, u se na mosamo, maoto a kobehile 'me u otlolotse matsoho, tšoara mesifa ea noka le ho phahamisa' mele oa hao o kaholimo ka hohle kamoo u ka khonang, u shebile holimo metsotsoana e 5, u theola butle.

5. Plank ka litšehetso tse 4

Boto e ts'ehetsang 4 e sebetsa ho hanyetsa le ho matlafatsa mesifa ea mpa, ntle le mokatong oa pelvic le diaphragm, hape e ntlafatsa phefumoloho.

Mokhoa oa ho etsa: tšehetsa litsoeng le mangole fatše ho boloka mokokotlo oa hao o otlolohile, tšoara mpa ea hao metsotsoana e 10. Nako ena e lokela ho eketsoa beke le beke ho fihlela e fihla motsotso o le mong. Mohlala, bekeng ea pele metsotsoana e 5, bekeng ea bobeli metsotsoana e 10, bekeng ea boraro metsotsoana e 20, joalo-joalo.

Tlhokomelo nakong ea boikoetliso

Mehato e meng e lokelang ho nkuoa nakong ea boikoetliso kamora karolo ea lehare ke:

• Noa maro a mangata ho qoba ho felloa ke metsi 'me u se ke ua senya tlhahiso ea lebese le nang le metsi a 87% ka sebopeho sa lona;

• Qala mesebetsi butle butle butle ebe o eketsa matla, o qoba boiteko bo ka bakang likotsi;

• Apara botisi ea tšehetso 'me u sebelise li-disc tsa ho anyesa ho anya lebese, haeba u e-na le marotholi, haeba u anyesa, ho qoba ho sithabela nakong ea boikoetliso;

• Emisa ho ikoetlisa haeba u utloa bohloko ho qoba likotsi le mathata nakong ea kamora 'pelehi.

Mesebetsi ea metsi e kang ho sesa le metsi aerobics e lokela ho qalisoa feela kamora hore ngaka ea pelehi e lokolloe, matsatsi a ka bang 30 ho isa ho a 45 kamora ho pepa, kaha ke ha molomo oa popelo o seng o koetsoe hantle, ho qoba kotsi ea tšoaetso.

Ho ikoetlisa kamora ho khaotsa ho thusa basali ho hlaphoheloa 'meleng, ho ntlafatsa boitšepo le boits'epo. Sheba malebela a mane a ho theola boima ba 'mele ka potlako kamora ho beleha.