Kutha kotani komwe kungachitike pa msambo

Sikuti atsikana onse sazindikira ngati zingatheke kuchita pa intaneti pamwezi. Kuti muthandizire munthu ndi kamvekedwe ka akazi omwe apereka moyo wogwira ntchito, kupita kumalo ochitira masewera kapena malo abwino. Nanga bwanji "masiku ano"? Zomwe zimapangitsa kuti thupi liziphunzitse m'masiku ovuta ndi munthu payekha, ndipo nthawi zambiri upangiri wa wophunzitsa wamunthu kapena wazachipatala amafuna. Tiyeni tiwone malamulo omwe muyenera kutsatira masewera pomwe msambo amasamba kuti mupewe mavuto, ndikusankha magwiridwe antchito abwino kuti muphunzitse.

Zizindikiro zosasangalatsa m'masiku ofiira

Amayi akadzachitika nthawi ya kusamba, michere imatayika ndi magazi, komanso "masiku ano" zimakhudza zonse. Zizindikiro za kukhumudwa zikuwoneka, pulasitiki kapena zomverera zopweteka sizimaphatikizidwa pansi pamimba, komanso kufooka ndi kugona.

Kodi ndizotheka kuchita kusamba kukhala kovuta

Amayi ena nthawi ya msambo akukumana ndi zovuta zomwe zimayenda - zimapweteka kwambiri ndikukoka pansi pamimba, komanso amavala mutu wake. Pankhaniyi, masewera amathetsedwa.

Kutha kotani komwe kungachitike pa msambo

Ndi mitundu yanji ya masewera omwe ali oyenera kapena osakhala m'makalasi m'masiku ovuta

Amayi ambiri amakono adaphunzira momwe angathane ndi mavuto a PMS (promenrual syndrome), komanso ndi zovuta zomwe zimatsimikizika pakatha kusewera kapena ayi, ndikumvetsera. Timapereka moyo ndi zitsanzo za zabwino (osati) katundu wa nthawi imeneyi.

Yoga - Kuwala kwa Asana kunyumba

Makalasi a Yoga amagwirizanitsidwa ndi zovuta kapena mphamvu zosatheka, komanso matupi owopsa a thupi. Chowona chachikulu - zotsatsa zambiri zimagwiritsidwa ntchito kwambiri ku yoga, koma munthawi ya kusamba, mutha kusangalala ndi kuwala ndi kupumula kwa Asana.

Masewera a Yoga ndi Opanda Masewera ali okongola m'masiku ovuta - atha kuchita

Chinthu chachikulu mu kalasi la yoga silingalire minofu yam'mimba, chifukwa zingasokoneze thanzi labwino. Alendo okhwima pa msambo amaletsedwa, ndibwino kugwiritsa ntchito zikwangwani zochepa.

Pilates - masewera osavuta kuti asinthane

Kuphunzitsa pa Pilates mu nthawi ya kusamba sikuletsedwa. Zotsatira zabwino za masewerawa zidzakhala zomwe pelvis zimakhazikika, ndipo zigawo zonse za thupi zimakhazikika pamalo oyenera. Izi zimathandiza pa ntchito ya ziwalo zamkati.

Zotsatira za makalasi ochita izi adzatukuka bwino komanso nthawi yopweteka. Chifukwa chake, tikulimbikitsa kuti Pilato ikhale ndi msambo chifukwa chosasangalatsa komanso kukonza thanzi la azimayi - ndipo palibe kusiyana pa tsiku lomwe mudzachita masewera olimbitsa thupi, ngakhale 1st tsiku la 4.

Kuthamanga - mtunda wautali kuti ukhale bwino

Kuthamanga ndi masewera othandiza, ngakhale m'masiku a kusamba. Pa nthawi yomweyo muyenera kunyamula katundu woyenera komanso wololera kuti musadzipweteke.

Kuthamanga pang'onopang'ono kumatha kufalikira magazi m'munda wa pelvis yaying'ono ndikuchotsa zovuta. Zotsatira zake, Endorphin amapangidwa, otchedwa mahomoni achimwemwe, mawonekedwe akumaka, omwe amathandizira kuthana ndi nkhawa.

Masewera othamanga, masewera osalala ndi othandiza pa msambo

Ndibwino kubwera ku funso ili mosamala, mwachitsanzo, osathamanga mtunda wautali, ndipo kuvala zovala zomveka bwino - pambuyo pa zonse, mu tsiku loyamba kapena lachiwiri lazozungulira, zolimbitsa thupi zimatha kuwononga mawonekedwe ake.

Kutambasula - Makalasi Osangalatsa Amiyo

Kutambasulira minofu pa msambo kudzathandiza kufalikira kwa magazi, ndikulimbikitsa kutuluka kwa madzi ambiri kuchokera mthupi, masewera olimbitsa thupi ayenera kuchitika pafupipafupi.

Malinga ndi ndemanga ya atsikana, nthawi zonse kuchita masewera olimbitsa thupi nthawi zonse, pamwezi sipata. M'nthawi yamasiku ovuta, minofu ya thupi imakhala yotanuka, yomwe itha kugwiritsidwa ntchito kukonza zotambasulira. Zotsatira zake, atatambasula, azimayi amakhala bwino kwambiri, mu ndege yamalingaliro.

Kutambasulira - Kulimbitsa Mphamvu Kunyumba

Kutambasulira kumaphatikizapo mtundu uliwonse wamasewera, masewerawa ndi kotchuka kofananira.

Kutambasulidwa kumakhala ndi achire ndipo amakupatsani mwayi wopeza minofu yokongola ya TUAT. Chifukwa chake, mutha kuyamwa ngakhale ngakhale pa msambo. Akatswiri azachipatala ambiri amalimbikitsa kuti abwerere kunyumba, ndipo pakakhala kupweteka kwambiri pamimba, komanso malo oyenerera amaloledwa.

Kuvina - Kuyenda pang'onopang'ono kuti musinthe conryt

Makalasi ovina amakhudzananso ndi mitundu yamasewera, koma nthawi ya msambo yochokera mitundu yonse ndi yoyenera. Ndikwabwino kuyenda mokwanira pazinthu zanu kuti mumvetsetse ngati zingatheke kupita ku maphunziro ovina, kapena lemberani.

Zovina ndizomwe zimayenda mwamphamvu mwanzeru ndi nyimbo, komabe, pali mitundu yosalala komanso yosalala, yomwe imakhala yogwirizana ndi kufa kwa magazi. Zotsatira zake, mphamvu zambiri zidzaonekera ndipo ululuwo udzatha.

Kusambira - katundu wokhazikika m'masiku ovuta

M'masiku oyamba ozungulira pamwezi, kusambira kumapangitsa kuti azimayi azimva. Chifukwa chake, mwachitsanzo, kusambira, muyenera kugwiritsa ntchito tambuki kapena msambo.

Kusambira kwa masewera komanso kusaka kwaukali panthawi ya kusamba kochotsa, amatha kuchitika

Makalasi akusambira mu dziwe kuthandizira zizindikiro za kusamba, kuti mutha. Komabe, sikofunikira kuchita izi pamene mayi akuvutika kwambiri, nseru kapena kuchepa. Ang'ono ndipo osalala akusamulira mu dziwe amaloledwa pa msambo, koma ndibwino kuchita izi pa malingaliro a gynecologist, komanso mogwirizana ndi mphunzitsiyo wosambira.

Maphunziro mu masewera olimbitsa thupi ndi kuphunzira

Kuphunzitsa mu masewera olimbitsa thupi kumatheka pokhapokha ngati mayiyo ali ndi nthawi komanso yopweteka kwambiri. Komabe, ndibwino kukana kugwiritsa ntchito mphamvu zophunzitsira pakamasamba. Kuphatikiza apo, sizoyenera kuti muchitepo kanikiza, chifukwa zimapangitsa kuti magazi ayambe kuyenda, zomwe zingapangitse kumva zopweteka.

Maphunziro olimbitsa kwambiri amathandizira kuchotsa magazi osamba kuchokera m'thupi, koma osayiwala kuti katundu wamkulu panthawiyi amatsutsana.

Maphunziro asukulu pakatha msambo

Atsikana ambiri samagwirizana komanso kusapeza bwino m'moyo watsiku ndi tsiku, makamaka patsiku loyamba lazungulira. Komabe, kwa atsikana ang'ono, nthawi ino ndizovuta kwambiri kwa nthawi imeneyi, popeza amangochita manyazi kunena za maphunzirowa a maphunziro akuthupi, komanso sakudziwa ngati maphunziro akuthupi atha kuchitika pakamasamba kapena ndizosatheka. Chuma chilichonse chimayenera kuwonedwa mosiyana, mwachitsanzo, ngati mtsikanayo akumva bwino pakatha msambo, musakakamize pamasewera okhudzana ndi maphunziro.

Mawonekedwe a katundu pagawo la kusamba

Ambiri akuchita masewera kuti achepetse kunenepa, ndipo amawopa kusiya maphunziro. Ndipo kuti mumvetsetse bwino momwe kulimba kumakhudzira moyo, titha kutsata kuzungulira:

Gawo la follicular gawo

Gawoli limachitika mwachangu kumapeto kwa msambo ndipo kumatenga pafupifupi milungu iwiri, amadziwika ndi kuchuluka kwa estrogen m'magazi. Munthawi imeneyi, azimayi amamva kuti amayambitsa nyongolosi ndipo ali okonzeka kupita ku malo ochitira masewera kapena malo olimbitsa thupi. Munthawi ya gawo la ganyular, ndibwino kuphunzitsidwa kwambiri, popeza thupi limabwezeretsedwa mwachangu pambuyo pa katundu wambiri. Mu gawo ili, mkazi amatha kuchita masewera olimbitsa thupi kwambiri (mwachitsanzo, tai-bo, roadfit kapena tobate).

Gawo

Ovulation imachitika tsiku la 14 la kuzungulirana ndipo kumatenga masiku atatu. Pakadali pano, chiwalo chachikazi chikukonzedwa kuti chikhale ndi pakati, kuzungulira kumadziwika ndi zomwe estrogen m'magazi pazolemba kwambiri. Ndipo ngakhale mutatetezedwa ku mimba, ndikugwiritsa ntchito mosiyanasiyana kapena kuyika zolimbitsa thupi, mphamvu ndi ma arrobic zimaloledwa gawo la ovulation, komanso masewera owopsa. Kuphatikiza apo, mutha kugwira ntchito zamagulu kapena maphunziro ochulukirapo, ndikupangitsa minofu yopuma komanso yopuma yaying'ono pakati pa njira.

Mu gawo la ovution, mutha kuchita masewera osiyanasiyana, perekani katundu aliyense - ndi othandiza

Gawo la lutein

Pambuyo pa nthawi ya ovulation, gawo la lutein limachitika, zomwe zimatha kumayambiriro kwa kuzungulira kotsatira. Zomwe zili mu estrogen m'mwazi zimatsika, ndipo progesterone imakwera. OdNoity amawoneka, kulowerera madzimadzi amachedwa. Pakadali pano, azimayi amawoneka ngati akuvutika maganizo, komanso okonda kwambiri komanso kuchepetsedwa mwadzidzidzi. Kuphunzitsa munthawi ya lutein kumakakamizidwa kukhala modekha mothandizidwa ndi wophunzitsa payekha, komwe kumapangitsa kuti pakhale mphamvu kwa chinthu china.

Zochita zosafunikira pakusamba

Kuchita masewera olimbitsa thupi komwe kumakhala kovulaza pakumwa kwa msambo.

• Kupompa makina;
• Kulimbitsa thupi koopsa ndikukoka, komanso mtundu uliwonse wa mayendedwe akuthwa;
• Kugwiritsa ntchito ziboda za Aerobic komanso kuchuluka kwambiri.

Ubwino ndi Zovuta Zophunzitsira Pakasamba

Masewera okhazikika amathandizira kuthandizira minofu yophweka, sinthani njira za metabolic ndi kufalikira kwa magazi. Chifukwa cha maphunziro ake mwadongosolo, nthawi ya kusamba imachepa.

Olembazo amatenga tebulo:

1 tsiku loga, titatambasula 2 tsiku Pilasi, kuthamanga 3 tsiku lovina pang'onopang'ono, kusambira 4 tsiku lotambalala, matayala othamanga mu masewera olimbitsa thupi

Malamulo nthawi ya msambo kuti atulutse:

1. Kumwa madzi. Ndi gawo limodzi la madzi opaka mafuta a mafupa, komanso zimathandizanso kuwongolera ntchito ya minofu pamlingo wa ma electrolyte mchere (ma cell).
2. Kuyenda nthawi ya msambo sikuyenera kukhala lakuthwa. Ndikwabwino kuphatikiza "kasupe" wopepuka ndikudumphira malo otalika, mukamafika poyambira, mumazolowera kwa mphindi 4-5, kenako yesani kupitilizira pang'ono. Njirayi ndi yothandiza.
3. Gwiritsani ntchito malamba pomwe simungathe kufikira miyendo, mwachitsanzo, pamalo omwe amakhala. Zithandizanso kuti mmbali mwanu, chifukwa m'miyendo iyenera kufikira m'mimba, kusungabe kulowerera kumbuyo kumbuyo. Mukatenga miyendo yanu mutu, ndiye kuti tambasulani kumbuyo kwanu, osati chiuno cha bices.
4. Samalani mafupa. Mwachitsanzo, palibe, simungathe kukopa mwendo wanga kuti uchoke bondo langa, kenako yesani kudzudzula. Uku ndikulemeretsa kwakukulu kwa mafupa.

Bweretsani, komanso masewera ena olimbitsa thupi, muyenera kuweta. Simuyenera kuchita izi ngati mukumaliza maphunziro. Kuti muyambe ndi liwiro lowala, thamangitsani pang'onopang'ono kwa mphindi pafupifupi 5-7, kenako pangani masewera olimbitsa thupi, khalani bwino. Ngati minofu ili "yozizira", imatha kuwononga mosavuta.

Sikuti masewera aliwonse ndi othandiza pamwezi, ndiye kuti mutha kuchita makek

Pakusocheratu, muyenera kugwiritsa ntchito minofu yonse, osati mapazi anu okha, atsikana ambiri, akulota kukhala pa twine. Kutambasula minofu ya chitsime ndi mzungulo ndi kupewa koyenera kwa nsomba syndrome, yomwe anthu amadwala kompyuta. Chizolowezi chabwino - kubwereka zolimbitsa thupi kuchokera ku yoga, zomwe sikuti zimangowonjezera kuchuluka kwa minofu, komanso kumakhala kopindulitsa pa ziwalo zamkati. Mwachitsanzo, agalu "agalu" amakhazikitsa ntchito yamatumbo. Musaiwale za kupotoza ndi ma ristat roll kumbuyo - uku ndi kupusa kwabwino kwa msana.

Milungu ya katundu wamasewera nthawi ya kusamba imatha kukhala yolimbikitsa kutaya magazi ndi kuuma kwa kukoka kupweteka m'mimba ndi zolimbitsa thupi zosankhidwa.

Fotokozani mwachidule mwachidule zovuta zabwino komanso zoyipa zamasewera nthawi ya kusamba.

Masewera olimbitsa thupi

Amalimbikitsa njira za metabolic

Bwino kusintha

Kuchulukitsa kusinthasintha minofu

Amachepetsa ululu syndrome

Kulimbitsa thupi kwambiri

Onjezerani kukhala bwino

Kumawonjezera magazi

Imakwiyitsa kusokonezeka pansi pamimba

Kuchulukitsa kukula kwa mutu

Maphunziro a Sports popititsa patsogolo magazi a magazi

Kuzungulira kwa magazi kumakhudza molakwika mtima ndi ziwalo zina, zomwe zimayambitsa kuphwanya kungakhale kamvekedwe ka mitsempha yamagazi. Zotsatira zake, atherosulinosis akukula, thrombosis, zonenepa zowonjezera, ntchito ya mtima, kapamba ndi chithokomiro chimasokonekera.

Pofuna kupewa kukula kwa matenda otere, komanso kukonza venous kutuluka kwa magazi, ndikofunika kuyika thupi ndi kulimbitsa thupi moyenera. Kuthamanga kwa kuwala kapena kuzungulira kwake ndikoyenera kukonza magazi, ndi yoga, kutambasula kapena kutambasula kungathandize kuwonjezera zotupa.

Kutambasulira m'masiku a pamwezi ndikothandiza pakutulutsa kwa magazi owopsa, itha kuchitika tsiku lililonse

Kodi ndiyenera kusintha njira yolimbitsa thupi

Njira yophunzitsira nthawi ya msambo iyenera kusinthidwa, ndikupanga dongosolo lokwanira, pemphani wothandizira uyu. Nthawi ya kusamba mwa akazi imadziwika ndi kufooka wamba, kupweteka mutu komanso kusasangalala m'mimba, kotero pakadali pano sikuyenera kukhala ndi mphamvu kapena masewera olimbitsa thupi. Pamene kusamba, timalimbikitsa kuchita masewera owala ndipo osanyamula pamimba. Kupititsa patsogolo mkhalidwe wonse, kuyenda ndi kutambasula kumaloledwa.

Kutha kotani komwe kungachitike pa msambo

Kodi kulimba kumathandiza ku Endometriosis pa msambo

Endometriosis ndi matenda azachilengedwe a chiberekero, omwe amadziwika ndi kukula kwa maselo a mucous nembanemba. Kwa nthawi yayitali, akatswiri azamankhwala amaletsa atsikana kusewera masewera nthawi ya kusamba, koma malinga ndi maphunziro aposachedwa, katundu woyenera amapindula.

Sikuti masewera olimbitsa thupi onse ndi othandiza pamatendawa, ndipo thupi limafunikira nthawi yopuma ndikubwezeretsanso. Patatha miyezi ingapo yophunzitsira, ngati vutoli siliwonongeka, mutha kuchita zambiri, mukamayang'ana boma mofananamo.

Ngati mkazi amakumana ndi funso ngati nkotheka kuchita nthawi ya kusamba, ndiye kuti yankho lake ndi lodziwikiratu - zonse zimadalira thanzi labwino. Masewera olimbitsa thupi pamwambowo kuti msungwanayo amalola modekha pamwezi, amapindula: Tiyenera kukumbukira kuti mkati mwa "masiku ano" si masewera mitundu, ndipo ndibwino kupewa maphunziro apadera komanso katundu wolemera. Ndipo kuti atsanzire dongosolo lokwanira la masiku masiku ano, kuyesetsa ndi dokotala wazakatswiri komanso wophunzitsa.