Boikoetliso ba pelehi ba pelehi le mokhoa oa ho etsa

Litaba

• Ho ikoetlisa mokatong oa letheka
• 1. Boikoetliso ba mantlha ba "perineum contraction"
• 2. Boikoetliso bo phahameng ba "perineum contraction"
• 3. Boikoetliso ba Kegel
• Boikoetliso bakeng sa mpa
• 1. Borokho
• 2. Mpa e nang le bolo
• 3. Surfboard
• 4. Li-gymnastics tse sa tsitsang
• Tlhokomelo nakong ea boikoetliso

Ho ikoetlisa kamora 'pelehi ho thusa ho matlafatsa mpa le noka, ho ntlafatsa boemo ba' mele, ho imolla khatello ea maikutlo, ho qoba khatello ea maikutlo ka mor'a ho pepa, ho ntlafatsa maikutlo le ho robala, le ho u thusa ho theola boima ba 'mele.

Ka kakaretso, boikoetliso bo ka qalisoa matsatsi a 15 kamora ho pepa ka mokhoa o tloaelehileng kapa libeke tse 6 ho isa ho tse 8 kamora ho emisoa, ha feela ngaka e pepa mesebetsi ea 'mele. Ka hona, ho bohlokoa kamehla ho etsa tlhahlobo ea bongaka le ho lekola hore na boikoetliso bo ka etsoa e le hore bo se ke ba sekisetsa ho fola.

Boikoetliso ba kamora 'pelehi bo ka etsoa hae' me ha boa lokela ho sebelisa lik'halori tse ngata haholo, e le hore li se ke tsa kena-kenana le tlhahiso ea lebese la matsoele ebile ha li sitise mokhoa oa ho anyesa. Nakong ea boikoetliso kapa kamora ho ikoetlisa, haeba u ba le bothata bo bong kapa haeba ho na le tahlehelo ea mali ka botšehaling, u lokela ho emisa ho ikoetlisa hanghang, 'me u tsebise ngaka.

Ho ikoetlisa mokatong oa letheka

Mesebetsi e meng e ka etsoang ke "pelvic" e kenyelletsa:

1. Boikoetliso ba mantlha ba "perineum contraction"

Boikoetliso ba mantlha ba mokokotlo oa perineum bo ka etsoa hang kamora ho pepa ho thusa ho matlafatsa mokatong oa pelvic le ho loants'a ho se ts'oarehe ha moroto.

Mokhoa oa ho etsa: robala ka mokokotlo 'me u khumame maoto. Kontraka perineum metsotsoana e 5 ho isa ho e 10 joalo ka ha eka o ts'oere moroto. Ka nako e ts'oanang, konteraka ea anus joalokaha eka e ne e tšoere setuloana. Ho phomola. Etsa lihlopha tse 10 tsa liphapang tse 10 ka letsatsi.

2. Boikoetliso bo phahameng ba "perineum contraction"

Boikoetliso bo tsoetseng pele ba mokokotlo oa perineum bo sebetsa mesifa ea mokokotlo oa letheka hape bo thusa ho matlafatsa mpa. Boikoetliso bona bo tlameha ho etsoa ka thuso ea bolo.

Mokhoa oa ho etsa: mokokotlo oa hao o leboteng, beha bolo pakeng tsa lebota le mokokotlo oa hau. Ka maoto a hao a le bophara ba mahetla, sebetsana le mokokotlo oa mpa le mpa. Koba mangole joalokaha eka u lutse setulong se sa bonahaleng. Mokokotlo oa lumbar ha oa lokela ho lahleheloa ke kamano le bolo mme motsamao o tlameha ho etsoa ka ho bopa mokokotlo ho bolo. Lula sebakeng seo metsotsoana e 5 ebe u khutlela sebakeng sa ho qala. Pheta boikoetliso makhetlo a 3.

3. Boikoetliso ba Kegel

Boikoetliso ba Kegel ke khetho e ntle ea ho matlafatsa mesifa ea mokokotlo, ho loantša ho se ts'oane ha moroto le ho ntlafatsa kamano e haufi, ka mohlala. Bona kamoo u ka etsang boikoetliso ba kegel.

Boikoetliso bakeng sa mpa

Kamora tumello ea bongaka, boikoetliso ba mpa ba kamora 'pelehi bo ka etsoa makhetlo a 2 ho isa ho a 3 ka beke, ka lihlopha tse 3 tsa makhetlo a 10 ho isa ho a 20 ka' ngoe.

1. Borokho

Borokho ke boikoetliso bo thusang ho matlafatsa mpa, maqhubu le lirope, ntle le ho thusa ho tsitsisa mokatong oa pelvic.

Mokhoa oa ho etsa: robala ka mokokotlo matsoho a hao a le moleng oa 'mele oa hao, koba mangole' me u tšehetse maoto fatše. Kontraka noka, mpa le maraong 'me u phahamise letheka fatše, ntle le ho ama letheka la hau fatše. Tšoara boemo bona metsotsoana e 10 'me u theole letheka.

2. Mpa e nang le bolo

Mpa ke khetho e ntle ea ho thusa ho matlafatsa mpa mme e ka etsoa ka thuso ea bolo.

Mokhoa oa ho etsa: robala ka mokokotlo, matsoho a hao a hokahane le 'mele oa hao ebe o beha bolo pakeng tsa maoto a hao, maqaqailaneng. Phahamisa maoto ka bolo, u khumame mangole, joalokaha eka u lutse setulong se sa bonahaleng. Khutlela sebakeng sa ho qala, phomola 'me u phete motsamao makhetlo a 10 ho isa ho a 15.

3. Surfboard

Boto ke boikoetliso bo thusang ho matlafatsa mpa, ho ntlafatsa maemo, ho eketsa metabolism, ntle le ho thusa ka botsitso ba mmele.

Mokhoa oa ho etsa: robala ka mpeng ebe o phahamisa 'mele oa hau, o ts'ehetsa feela matsoho le menoana ea hau fatše, o lula o tšoeroe ke mpa le hlooho le' mele li otlolohile, li hokahane le mokokotlo oa hau. E lokela ho emisoa sebakeng sena metsotsoana e 30 ho isa ho e 60. Khetho e 'ngoe, haeba u na le bothata ba ho etsa boto ha u ntse u tšehetsa menoana ea hau, ke ho tšehetsa' mele oa hau ka mangole.

4. Li-gymnastics tse sa tsitsang

Li-gymnastics tsa ho itšireletsa ke mokhoa o motle oa ho ikoetlisa kamora 'pelehi ho hlahisa mpa, ntle le ho matlafatsa mokokotlo oa pelvic, ho loants'a ho se ts'oane ha moroto le ho ntlafatsa phallo ea mali ea lehae, e ntlafatsang ts'ebetso ea thobalano.

Shebella video ea hore na u ka etsa joang boikoetliso bo matla ba 'mele.

Tlhokomelo nakong ea boikoetliso

Mehato e meng ea ho itšireletsa e lokelang ho nkuoa nakong ea boikoetliso ba kamora ho pepa ke:

• Lula hydrated ho thibela ho felloa ke metsi 'meleng le ho se senye tlhahiso ea lebese;
• Qala mesebetsi butle butle butle, butle-butle ho eketsa matla, ho hlompha meeli ea 'mele ho qoba ponahalo ea likotsi kapa ho sekisetsa ho hlaphoheloa kamora' pelehi.
• Apara liaparo tse ntle le ts'ehetso ea ts'ehetso, haeba o anyesa, ho qoba ho se utloise bohloko nakong ea boikoetliso.

Ntle le moo, haeba u utloa bohloko ka mpeng, ho tsoa mali ka botšehaling kapa ho se phuthulohe ka tšohanyetso sebakeng sa letheka, u lokela ho emisa ho ikoetlisa hanghang ebe u tlalehela ngaka.