Niki fitness ishobora gukorwa mugihe cyimihango

Ntabwo abakobwa bose bumva niba bishoboka gukora muri siporo ya buri kwezi. Gushyigikira igishusho n'ijwi ryabagore banyuze mubuzima bukora, bakikingira siporo cyangwa ibigo byimyitozo. Bite ho kuri "iyi minsi"? Imyitwarire yumubiri kugirango imyitozo muminsi mikuru ni umuntu ku giti cye, kandi akenshi ni inama zumutoza wawe cyangwa umuganga wumugore. Reka tumenye amategeko ukeneye gukurikiza muri siporo mugihe imihango yo kwirinda ibibazo, hanyuma uhitemo imikorere myiza yo guhugura.

Ibimenyetso bidashimishije muminsi itukura

Iyo abagore babaye mugihe cyimihango, intungamubiri zizimiye n'amaraso, kimwe na "iyi minsi" bigira ingaruka kumiterere rusange. Ibimenyetso byimiterere yihebye biragaragara, plastike cyangwa ibyiyumvo bibabaza ntibisohoka munsi yinda, kimwe nintege nke nubusinzi.

Birashoboka gukora mugihe cyimihango

Abagore bamwe mu mihango kwibonera ingorane mu muhari - cane biramubabaza kandi kugaca Hasi nda, kandi adahagarika umutima mutwe cyangwa lomit. Muri iki gihe, siporo irakuweho.

Niki fitness ishobora gukorwa mugihe cyimihango

Ni ubuhe bwoko bwa siporo bukwiye cyangwa butajyanye n'amasomo muminsi ikomeye

Benshi mu bagore ba kijyambere bize uburyo bwo guhangana n'ibimenyetso bya PMS (syndrome ya mbere), ariko nanone hari ibibi mu gihe cy'imihango, kandi bigenwa byimazeyo niba bakina siporo cyangwa ngo bakore. Dutanga ubuzima bwiza kandi ingero za keza (kandi ntabwo ari) imizigo muri iki gihe.

Yoga - Umucyo Asana murugo

Amasomo yoga afitanye isano na pose igoye cyangwa ingufu zidasanzwe, kimwe numubiri ukabije wumubiri. Ni ubuhe buryo buke - intera nyinshi zitoroshye zikoresha muri yoga, ariko mugihe cyimihango, urashobora kwishimira Asana.

Yoga na siporo idahwitse ni nziza muminsi ikomeye - barashobora gukora

Ikintu nyamukuru mugihe cyoga ntabwo ari uguhangayikisha imitsi yo munda, kuko ishobora kugira ingaruka mbi ku mibereho myiza. Abanyaziya bahinduye Abasazi mugihe cyimihango nabwo barabujijwe, nibyiza gukoresha impeta nke.

Pilato - Imyitozo yoroshye yo guhinduka

Amahugurwa kuri Pilato mugihe cyimihango ntabwo bibujijwe. Ibisubizo byiza byiyi siporo bizaba aribyo bihamye, kandi ibice byumubiri byose bitondekanya ahantu heza. Ibi bifite ingaruka nziza kumurimo wingingo zimbere.

Ibisubizo byishuri byakozwe bizanoza ubuzima bwiza kandi budababaza. Kubwibyo, turasaba PILATES kwishora mu mihango yo gukumira ibimenyetso bidashimishije no kuzamura ubuzima bw'abagore - kandi nta tandukaniro ku munsi uzakora imyitozo, ndetse no ku munsi wa 4 wa 4.

Kwiruka - intera iciriritse kugirango iteze imbere

Gukora ni siporo yingirakamaro, ndetse no muminsi yimihango. Mugihe kimwe ugomba gutora imizigo iringaniye kandi ishyize mu gaciro kugirango utagirire nabi.

Kwirukana kumuvuduko gahoro utezimbere kuzenguruka amaraso mumurima wa pelvis nto hanyuma ukureho impagarara zidashimishije. Kubera iyo mpamvu, endophine ikozwe, yitwa imisemburo yibyishimo, imibereho iragenda, ifasha kurwanya imihangayiko.

Urumuri rworoshye, siporo yoroshye ni ingirakamaro mugihe cyimihango

Birakwiye kuzana kuri iki kibazo witonze, kurugero, ntukiruka kure, kandi wambaye imyenda myiza yo kwiruka - nyuma ya byose, kumunsi wambere wizunguruka, amakosa menshi arashobora kwangiza isura.

Kurambura - icyiciro cyimitsi ishimishije

Kurambura imitsi mugihe cy'imihango bizafasha kunoza uruziga rw'amaraso, no gukangurira gusohoka amazi arenze mu mubiri, imyitozo igomba gukorwa buri gihe.

Dukurikije isubiramo ryabakobwa, buri gihe bakora imyitozo, gutambuka buri kwezi birababaje. Mugihe cyiminsi mikuru, imitsi yumubiri ihinduka elastike, ishobora gukoreshwa mugutezimbere kurambura. Kubera iyo mpamvu, nyuma yo kurangira, abagore bazumva bamerewe neza, haba mu ndege y'amarangamutima ndetse n'umubiri.

Kurambura - ubuzima bwingirakamaro

Kurambura birimo ubwoko ubwo aribwo bwose bwo kurambura imyitozo, iyi siporo ni ahantu hakunzwe muburyo bwiza.

Kurambura bifite ingaruka zo kuvura kandi igufasha kugera kumitsi nziza ya taut. Kubwibyo, urashobora kwishora no kurambura nubwo imihango. Abagore benshi b'abagore basaba kurambura murugo, kandi mugihe nta bubabare bukabije munda, kandi ibigo byimyitozo biremewe.

Kubyina - kugenda buhoro kugirango utezimbere blont

Amasomo yo kubyina nayo afitanye isano na siporo, ariko mugihe cyimihango kure yubwoko bwose burakwiriye. Nibyiza kuyobora mbere ya byose kugirango usobanukirwe niba bishoboka kujya mumahugurwa yo kubyina, cyangwa gusubika neza.

Imbyino ni ingendo zingufu muri tact hamwe numuziki, ariko, hariho ubwoko butandukanye bwo kubyina byoroshye kandi butinda, bisanzwe bikwirakwiza amaraso. Nkigisubizo, imbaraga nyinshi zizagaragara kandi ububabare buzashira.

Koga - imizigo isanzwe muminsi yingenzi

Mu minsi ya mbere yukwezi, koga bitanga bimwe mubagore. Kurugero rero, gukora koga, ugomba gukoresha tampons cyangwa igikombe cyimihango.

Koga no kutagira nkana muri siporo mugihe cyimihango ikuraho impagarara, birashobora gusezerana

Amasomo yo koga muri pisine yorohereza ibimenyetso byimihango, kugirango ubikore. Ariko, ntabwo ari ngombwa kubikora mugihe umugore afite ububabare bukabije, isesemi cyangwa kugabanuka. Amavuta mato kandi yoroshye muri pisine yemerewe mugihe cyimihango, ariko nibyiza kubikora kubisabwa nabagore, ndetse no mumasezerano numutoza wihariye wo koga.

Amahugurwa muri siporo no kwiga abanyamakuru

Amahugurwa muri siporo birashoboka gusa iyo umugore afite igihe kandi akatigishije. Ariko, nibyiza kwanga guhugurwa imbaraga mugihe cy'imihango. Byongeye kandi, ntabwo ari byiza kwishora mu kuvoma itangazamakuru, nkuko byongera imitako yamaraso, bizatera ibyiyumvo bibabaza.

Amahugurwa ashyira mu gaciro afasha gukuraho amaraso yimihango mumubiri, ariko ntiwibagirwe ko imitwaro minini muri iki gihe iruhande.

Inyigisho z'umubiri mugihe cyimihango

Abakobwa benshi ntibatemeranya no kutamererwa neza mubuzima bwa buri munsi, cyane cyane kumunsi wambere wuruziga. Ariko, kubakobwa bato, iki gihe biragoye cyane kuri iki gihe, kubera ko bafite isoni zo kuvuga kuri uyu mwarimu ushinzwe uburezi ku mubiri, kandi nabo batazi niba uburere bwumubiri bushobora gukorwa mugihe cyimihango cyangwa ntibishoboka. Buri rubanza runaka rugomba kubonwa ukundi, kurugero, niba umukobwa w'umwangavu yumva amerewe nabi mugihe cyimihango, ntahatira siporo muburere bwumubiri.

Ibiranga imizigo ku byiciro byimihango

Benshi bakora siporo yo kugabanya ibiro, kandi bafite ubwoba bwo gucamo amahugurwa. Kandi kugirango twumve neza uburyo kwikunda bigira ingaruka kumibereho, dushobora kubice byizunguruka:

Icyiciro cya FollicurT

Iki cyiciro kiboneka ako kanya nyuma yimihango irangiye kandi ikamara ibyumweru bibiri, irangwa nibirimo byiyongereye muri estrogene mumaraso. Muri kiriya gihe, abagore bumva bafite imiyoborere yububasha kandi biteguye kwitabira Ingoro ya siporo cyangwa ibigo byimyitozo. Mugihe cyicyiciro cya hafi, nibyiza kwishora mumahugurwa menshi, kubera ko umubiri ugaruwe byihuse nyuma yimitwaro iremereye. Muri iki cyiciro, umugore arashobora kwishora muri siporo ikomeye (urugero, tai-bo, crossfit cyangwa tobate).

Icyiciro

Intanga ngabo zibaho kumunsi wa 14 wizunguruka kandi umara iminsi 3. Muri iki gihe, ibinyabuzima by'abagore byateguwe byo gusama, uruziga rurangwa n'ibirimo muri estrogene mu maraso ku kimenyetso ntarengwa. Kandi niyo waba urinzwe gutwita, ugashyira mubikorwa kuboneza urubyaro cyangwa gushyira mu gaciro ka spiral, imbaraga ndetse n'imbaraga byemewe mu cyiciro cya ovulation, kimwe na siporo ikomeye. Mubyongeyeho, urashobora kwishora mumasomo yitsinda cyangwa amahugurwa menshi, gutanga imitsi kuruhuka bikenewe nigiruhuko gito hagati yo kwegera.

Mu cyiciro cya ovulation, urashobora kwishora muri siporo zitandukanye, tanga imitwaro yose - ni ingirakamaro

Icyiciro cya Lutein

Nyuma yigihe cya ovulation, icyiciro cya lutein kibaho, kirangira mugitangiriro cyinzitizi. Ibikubiye muri estrogene mu maraso bigabanuka, kandi Progesterone yiyongera. ODNOCITY YISUBIZO, Amazi yo Gukora Amavuta yatinze. Muri iki gihe, abagore bareba ibimenyetso byumyumvire yihebye, kimwe no kwiyongera kandi bikagabanuka cyane. Amahugurwa mu gihe cya Lutein ategekwa gushyira mu gaciro ayobowe n'umutoza ku giti cye, uzasaba umutwaro cyane ku rubanza runaka.

Imyitozo idashaka mugihe cyimihango

Imbaraga z'umubiri zangiza mugihe cyimihango harimo:

• Kuvoma;
• Imyitozo ikomeye no gukurura, kimwe nubwoko ubwo aribwo bwose bugurumana;
• Gukoresha ibyuma bya aerobic hamwe nuburemere-bwinshi.

Ibyiza nibibi byamahugurwa mugihe cy'imihango

Imikino isanzwe ifasha gushyigikira imitsi muri Tone, kunoza inzira ya metabolike no kuzenguruka amaraso. Turashimira amahugurwa aho gahunda, igihe cyimihango ntigishobora kubabaza.

Abatajuse bafata ameza:

Umunsi 1 yoga, kurambura umunsi 2 piates, kwirukana umunsi 3 kubyina buhoro, koga umunsi 4 birambuye, biciriritse muri siporo

Amategeko mugihe cy'imihango yo kurambura:

1. Kunywa amazi. Nibice byamazi yo gusiga ingingo, kandi bifasha kugenzura imirimo yimitsi kurwego rwo guhana amabuye y'agaciro (urwego rwa selire).
2. Ingendo mugihe cy'imihango ntigomba gutya. Nibyiza guhinduranya urumuri "isoko" no kunyerera hamwe nimibare irambuye, iyo ugeze aho uhagaritse, ubamenyera kumunota wa 4-5, hanyuma ugerageze kurambura cyane. Ubu buhanga bugira akamaro.
3. Koresha umukandara mugihe udashobora kugera kumaguru, kurugero, mumwanya wicaye. Bizafasha gutuma umugongo wawe ugororotse, kuko kumaguru bigomba kugera ku nda, kugumana urumuri mumugongo wo hepfo. Niba ufashe kumaguru yawe umutwe, hanyuma urambure umugongo, ntabwo ari ibibuno bya biceps.
4. Witondere ingingo. Kurugero, ntakibazo, ntushobora kubanza gukurura ukuguru kwanjye kwinubira, hanyuma ugerageze kubimenagura. Uyu ni umutwaro ukomeye kubihuriweho.

Zana irambuye, kimwe nindi myitozo ngororamubiri, ugomba gushyuha. Ntugomba gukora ibi niba urangije amahugurwa arambuye. Kugirango utangire hamwe numuvuduko woroshye, wiruke kuri podiyumu muminota 5-7, hanyuma ufate imikino ngororamubiri ninzike, hinduke neza. Niba imitsi "ari" akonje ", irashobora kwangiza byoroshye.

Ntabwo siporo yose ni ingirakamaro iyo iza buri kwezi, urashobora rero gukora ibitavumira

Mu kwezi kwitondera buri kwezi, ugomba gukoresha imitsi yose, ntabwo ari ibirenge byawe gusa, nkuko abakobwa benshi babikora, kurota kwicara kuri twine. Kurambura imitsi yintoki n'intoki ni ugukumira neza syndrome ya tunnel, abantu barwara mudasobwa. Ingeso nziza - Imyitozo yo kuguza kuva yoga, ntabwo yongera imbaraga zimitsi, ariko nanone ifite ingaruka nziza kubice byimbere. Kurugero, pise "umunwa wimbwa hasi" ashyiraho imirimo yo mu mara. Ntiwibagirwe kugoreka kandi neat rolls inyuma - iyi ni massage nziza kumugongo.

Imibuto yimikino ya siporo mugihe cyimihango irashobora kuba ikomeza kuva amaraso nuburemere bwo gukurura ububabare kuri icyo gihe cyinda hamwe nimyitozo yatoranijwe nabi.

Vuga muri make ingaruka nziza kandi mbi za siporo mugihe cyimihango.

Siporo isanzwe

Kuzamura inzira ya metabolic

Kunoza

Byongera imitsi

Kugabanya Syndrome

Imyitozo ikomeye

Ibyingenzi

Kuzamura kuva amaraso

Guhosha impagarara munsi yinda

Yongera ubukana bwumutwe

Amasomo ya siporo yo kunoza amaraso asohoka

Kwangirika kwamaraso bigira ingaruka mbi kumutima nizindi nzego, icyateye ihohoterwa rishobora kuba rigabanijwemo imiyoboro yamaraso. Nkigisubizo, abakunzi bana batera imbere, trombose, uburemere bwinyongera bwegeranijwe, umurimo wumutima, pancreas na glande ya tiroyide birahungabanye.

Kugira ngo wirinde iterambere ry'indwara, ndetse no kunoza amajwi y'amaraso, ni byiza gupakira umubiri ufite imbaraga z'umubiri. Umucyo ukoreshwa cyangwa gusiganwa ku magare birakwiriye kuzamura uruzinduko rw'amaraso, na yoga, kurambura cyangwa kurambura cyangwa kurambura bizafasha kongera imbaraga z'ibikoresho.

Kurambura muminsi ya buri kwezi ni ingirakamaro kubisohoka byamaraso yamamara bimaze kuvuka, birashobora gukorwa kumunsi wose

Nkeneye guhindura uburyo bwo gukora imyitozo

Uburyo bwo guhugura mugihe cy'imihango bugomba guhinduka, no gukora gahunda ihagije, saba uyu mutoza. Igihe cy'imihango mu bagore kirangwa n'intege nke, kubabara umutwe no kutamererwa neza mu nda, bityo rero ntibikwiye gusezerana imbaraga cyangwa imyitozo ikomeye. Iyo imihango, turasaba kwishora muri siporo yoroheje kandi ntitwikore inda. Kunoza imiterere rusange, kugenda no kurambura biremewe.

Niki fitness ishobora gukorwa mugihe cyimihango

Ikora fitness ingirakamaro muri endometriose mugihe cyimihango

Egometriose nindwara zumugore wa nyababyeyi, irangwa no gukura kwa selile za mucous membrane. Kuva kera, abagore b'abagore babuza abakobwa gukina siporo mugihe cy'imihango, ariko bakurikije ubushakashatsi buherutse, imitwaro isanzwe izabyungukiramo.

Ntabwo imyitozo yose ifite akamaro muri iyi ndwara, kandi umubiri ukeneye igihe cyo kuruhuka no kugarura. Nyuma y'amezi menshi y'amahugurwa, niba imiterere idakunzwe, urashobora kwishora mubikorwa, mugihe ureba leta muburyo bubangikanye.

Niba umugore ahuye nibibazo niba bishoboka gukora mugihe cyimihango niba bishoboka noneho igisubizo kigaragara - byose bizaterwa nubuzima bwe. Imikino isanzwe mugihe umukobwa yihanganira buri kwezi atuje, bazabyungukiramo gusa: Imibereho nubuzima nubuzima bizagaragara. Igomba kwitondera ko mugihe cya "iyi minsi" nta mikino yose ya siporo, kandi nibyiza kwirinda amahugurwa menshi hamwe numutwaro uremereye. No gukusanya gahunda ihagije muminsi yimihango, yongeyeho ko inama numugore numutoza kugiti cyawe.