Kwenzeka ntoni ngexesha lokuya esikhathini

Ayingawo onke amantombazana aqondayo ukuba kunokwenzeka ukuba uyenze ngexesha lezemidlalo yenyanga. Ukuxhasa inani kunye nethoni yabasetyhini abadlulile kwindlela yokuphila esebenzayo, baye kwiholo yeMidlalo okanye kumaziko okuqheleka. Kuthekani 'ngeentsuku'? Impendulo yomzimba yokuqeqesha kwiintsuku ezibalulekileyo ngumntu, kwaye ihlala icebiso lomqeqeshi okanye i-gynecologist iyadingeka. Masifumanise ukuba yeyiphi imigaqo ekufuneka uyinamathele ezemidlalo xa usiya esikhathini ukuthintela iingxaki, kwaye ukhethe imithwalo efanelekileyo yoqeqesho.

Iimpawu ezingathandekiyo kwiintsuku ezibomvu

Xa abafazi benzeka ngexesha lokuya esikhathini, izondlo zilahlekile ngegazi, kunye "nale mihla" ichaphazela imeko ngokubanzi. Iimpawu zemood yoxinzelelo zivela, iplasitiki okanye iimvakalelo ezibuhlungu azifakwa ngaphandle emazantsi esisu, kunye nobuthathaka kunye nokunxila.

Ngaba kunokwenzeka ukuba wenze ngexesha lokuya esikhathini

Abanye abantu basetyhini bafumana ubunzima bengxaki kwintshukumo-ibuhlungu kakhulu kwaye batsala ezantsi kwesisu, kwaye bakhathaza intloko okanye intloko. Kule meko, ezemidlalo zikhethwa ngokukhethekileyo.

Kwenzeka ntoni ngexesha lokuya esikhathini

Zeziphi iintlobo zezemidlalo ezifanelekileyo okanye ezingezizo iiklasi ngeentsuku ezibalulekileyo

Uninzi lwabafazi banamhlanje bafunda indlela yokujamelana neempawu ze-PMS (i-Syperble Syndrome), kodwa kunye nokungalunganga ngexesha lokuya esikhathini, kwaye bemamele ilizwe labo. Sinika i-adhaki kunye nemizekelo yothando (kwaye hayi kakhulu) imithwalo ngeli xesha.

I-Yoga-ukukhanya uAsana ekhaya

Iiklasi ze-yoga zinxulunyaniswa ne-pose entsonkothileyo okanye ibhalansi yamandla engafezekanga, kunye nemizimba egqithisileyo yomzimba. Eyona nto iyinyani- uninzi lweendawo ezininzi ezinzima zisebenzisa eYoga, kodwa kwixesha lokuya esikhathini, unokukunandipha ukukhanya kunye nokuphumla kuka-Asas.

I-Yoga kunye nemidlalo engagungqiyo ithandekile kwiintsuku ezinzima- bangenza

Eyona nto iphambili ngexesha le-yoga iklasi ayizukubanda izihlunu zesisu, njengoko inokuthi ichaphazele kakubi impilo-ntle. I-Abhiyasi i-Invered ngexesha lokuya esikhathini nayo iyathintelwa, kungcono ukusebenzisa izikhuselo ezinzima.

I-Pilates-Imithambo elula yokuguquguquka

Uqeqesho kwi-pilates ngexesha lokuya esikhathini akuvumelekanga. Iziphumo eziqinisekileyo zalo mdlalo ziya kuba zizinzisa i-pelviss, kwaye onke amacandelo omzimba afakwe kwindawo efanelekileyo. Oku kunefuthe lokunceda emsebenzini wamalungu angaphakathi.

Iziphumo zeklasi ezenziweyo ziya kuphuculwa impilo-ntle kunye nexesha elincinci elingaphantsi lokuya esikhathini. Ke ngoko, sincoma iPilates ukuba senze ukuya esikhathini ngenxa yokuthintela iimpawu ezingathandekiyo kunye nokuphucula impilo yabasetyhini-kwaye akukho mahluko we-1, nkqu nangomhla we-4 womjikelo.

Ukubaleka-kumgama ophakathi wokuphucula impilo-ntle

Ukubaleka ngumdlalo ofanelekileyo, nakwiintsuku zokuya esikhathini. Ngexesha elifanayo kufuneka ukhethe imithwalo ephakathi kwaye efanelekileyo yokungakhathaze.

Ukubaleka ngesantya esihamba kancinci kuphucula ukujikeleza kwegazi kwicandelo le-pelvis encinci kwaye ususe uxinzelelo olungathandekiyo. Ngenxa yoko, i-Endorphins iveliswa, ebizwa ngokuba yi-hormones yolonwabo, imood inyuka, enceda ekulweni uxinzelelo.

Ukukhanya okubambisayo, imidlalo egudileyo iluncedo ngexesha lokuya esikhathini

Kufanelekile ukuza kulo mbuzo ngononophelo, umzekelo, ungabaleki kwimigama emide, kwaye unxibe iimpahla ezintle zokubaleka - emva kwayo yonke loo nto, kulwabiwo oluninzi oluninzi lunokuyonakalisa inkangeleko.

IIKHUNDA ZEXESHA LOKUGQIBELA

Ukolula imisipha ngexesha lokuya esikhathini kuya kunceda ukuphucula ukujikeleza kwegazi, kunye nokukhuthaza ukuphuma kwegazi kulwelo olugqithisileyo emzimbeni, imithambo kufuneka yenziwe rhoqo.

Ngokutsho kophononongo lwamantombazana, ukwenza imisebenzi eqhubekayo, inyanga nenyanga idlula kancinane. Ngexesha leentsuku ezinzima, izihlunu zomzimba ziba ngamaxesha athile, ezinokusetyenziselwa ukuphucula ukolula. Ngenxa yoko, emva kokuba wolulele, abafazi baya kuziva bhetele, bobabini kwinqwelomoya ngokweemvakalelo nasemzimbeni.

Ukolula - Umzimba oLuncedo ekhaya

Ukolula kubandakanya naluphi na uhlobo lokuzilolonga, lo mdlalo yindawo ethandwayo kwishishini lokuqina.

Ukolula kunefuthe lonyango kwaye ikuvumela ukuba ufezekise izihlunu ezintle. Ke ngoko, unokuzibandakanya nakumaxesha amaninzi. Uninzi lwe-gynecologists lucebisa ukolula ekhaya, kwaye kwimeko apho kukho iintlungu ezinzima esiswini, kunye namaziko okuqina avumelekile.

Ukudanisa-intshukumo kancinci ukuphucula i-Blengt

Iiklasi zoMdaniso zikwahambelana nemithwalo yezemidlalo, kodwa ngexesha lokuya esikhathini kude kuzo zonke iintlobo zilungile. Kungcono ukuhamba kuqala kubo bonke imeko yakho ukuqaphela ukuba kunokwenzeka ukuba uye kuqeqesho lomdaniso, okanye ihlehlise ngakumbi.

Imikhwa enamandla kwi-ract enomculo, nangona kunjalo, kukho iintlobo ezahlukeneyo zokudanisa kunye nokucotha imidaniso, eyenza ukusasazeka kwegazi. Ngenxa yoko, amandla amaninzi aya kuvela kwaye iintlungu ziya kunyamalala.

Ukuqubha-Imithwalo ephakathi kwiintsuku ezinzima

Ngeentsuku zokuqala zomjikelo wenyanga, ukubhukuda kuzisa ukungahambi kakuhle kwabasetyhini. Ke, umzekelo, ukwenza ukuqubha, kuya kufuneka usebenzise i-tampons okanye isitya sokuya esikhathini.

Ukuqubha kunye nemidlalo engeyiyo yenjongo yexesha lokuya esikhathini kususa uxinzelelo, banokuzibandakanya

Iiklasi zokubhukuda echibini ziqhuba iimpawu zokuya esikhathini, ukuze wenze. Nangona kunjalo, akunyanzelekanga ukuba wenze le nto xa umfazi efumana iintlungu ezinzima, isicaphucaphu okanye ukuhla. I-chied kunye nethambeka i-chien ivunyelwe ngexesha lokuya esikhathini, kodwa kungcono ukwenza oku kwingcebiso ye-gynecologist, kunye nesivumelwano kunye nomqeqeshi wobuqu.

Uqeqesho kwindawo yokuzivocavoca kwaye ufundele cinezela

Uqeqesho kwindawo yokuzivocavoca lunokwenzeka kuphela xa ibhinqa linexesha elithile kwaye incinci kakhulu. Nangona kunjalo, kungcono ukwala ukuqeqeshwa kwamandla ngexesha lokuya esikhathini. Ukongeza, ayifanelekanga ukubandakanyeka kwimithombo yeempompo zempompo, njengoko inyusa ukuhamba kwegazi, okuya kubangela iimvakalelo ezibuhlungu.

Uqeqesho olulinganiselweyo lunceda ekususeni igazi lokuya esikhathini emzimbeni, kodwa ungalibali ukuba imithwalo enkulu ngeli xesha ichasene.

Imfundo yesikolo ngexesha lokuya esikhathini

Amantombazana amaninzi angavumelani kwaye ukungonwabi kubomi bemihla ngemihla, ngakumbi ngosuku lokuqala lomjikelo. Nangona kunjalo, kumantombazana amancinci, eli xesha linzima ngakumbi kweli xesha, kuba baneentloni zokuthetha malunga nalo titshala wemfundo yomzimba, kwaye abazi nokuba imfundo yasemzimbeni okanye ayinakwenzeka. Icala ngalinye kufuneka lijongwe ngokwahlukeneyo, umzekelo, ukuba intombazana ekwishumi elivisayo iziva imbi ngexesha lokuya esikhathini, musa ukunyanzela kwimidlalo kwimfundo yomzimba.

Iimpawu zemithwalo kwizigaba zomjikelo wokuya esikhathini

Uninzi lubandakanyekile kwimidlalo ukuze unciphise ubunzima, kwaye boyika ukwaphula rhoqo kuqeqesho. Kwaye ukuqondeka ngcono ukuba ukomelela kuchaphazela njani, sisenokuba nezigaba zoMjikelo:

Inqanaba le-follioloc

Eli nqanaba lenzekile kwangoko emva kokuphela kokuya esikhathini kwaye ihlala malunga neeveki ezimbini, iphawulwa ngumxholo owongezelelekileyo we-estrogen egazini. Ngeli xesha, abafazi baziva benomsindo wobubi kwaye bakulungele ukuya kwiiholo zemidlalo okanye amaziko okuqina. Ngexesha lesigaba se-folligular, kungcono ukubandakanyeka kuqeqesho oluqatha, kuba umzimba ubuyiselwe ngokukhawuleza emva kwemithwalo enzima. Kweli nqanaba, umfazi unokuzibandakanya kwimidlalo eqatha (umzekelo, iTai-Bo, i-Crossfit okanye i-tobate).

I-ovulation yeSigaba

I-ovulation yenzeka ngomhla we-14 womjikelo kwaye ihlala iintsuku ezi-3. Ngeli xesha, i-probloging yomzimba ilungiselelwe ukuqondwa, umjikelo ubonakaliswa ngumxholo we-estrogen egazini kwinqanaba eliphezulu. Kwaye nokuba ukhuselekile ekukhulelweni, kwaye ufaka iziqendu zokuthintela ukuthintela ukuphuphuma okanye ukubeka i-spiral, amandla kunye nokusebenza kwe-aerobic kuvunyelwe kwiSigaba se-Ovulation, kunye nemidlalo ebanzi. Ukongeza, unokuzibandakanya kwiiklasi zeqela okanye uqeqesho olunzima, unika izihlunu zokuphumla okufunekayo kunye nekhefu elincinci phakathi kweendlela.

Kwisigaba se-ovus, ungazibandakanya kwimidlalo eyahlukeneyo, nika nayiphi na imithwalo - ziluncedo

Isigaba se-LTEIN

Emva kwethuba le-ocking, iSigaba se-LUTEIN senzeka, esiphela ekuqaleni komjikelo olandelayo. Umxholo we-estrogen egazini uyancipha, kwaye iprogesterone inyuka. I-Odnoccoty ivela, ulwelo lwe-Unidtraund lulibazisekile. Ngeli xesha, abafazi babonakala iimpawu zemozulu exineneyo, kunye nokunyuka kovuyo kunye nokunciphisa ngokukhawuleza. Uqeqesho kwisithuba se-LUTein unyanzelekile ukuba ube ngomodiwe wokhokelo lomqeqeshi wakho, oluya kushukumisela ukuqina komthwalo kwimeko ethile.

Ukuzilolonga okungafunekiyo ngexesha lokuya esikhathini

Ukuzibhokoxa emzimbeni okuyingozi ngexesha lokuya esikhathini kubandakanya:

• Umshicileli wokucofa;
• Umsebenzi onzima kunye nokutsala, kunye naluphi na uhlobo lweentshukumo ezibukhali;
• Sebenzisa i-aerobic hoop kunye nobunzulu obuphezulu ukubaleka.

Iimpembelelo kunye nokungalunganga koqeqesho ngexesha lokuya esikhathini

Imidlalo eqhelekileyo iyanceda ukuxhasa umsipha kwithoni, ukuphucula iinkqubo zemetabolic kunye nokujikeleza kwegazi. Ngenxa yoqeqesho olucwangcisiweyo, ixesha lokuya esikhathini lingabi libuhlungu.

I-Nobbers ithathe itafile:

I-1 ye-Yoga, ukolula usuku lwe-2 pilates, ukubaleka i-3 yemini yokudada, ukubhukuda kwemini emi-4, imithwalo emodareyitha kwindawo yokuzivocavoca

Imithetho ngexesha lokuya esikhathini ngenxa yokolula:

1. Sela amanzi. Yinxalenye yolwelo kwi-lbrication yamalungu, kwaye ikwanceda ekulawuleni umsebenzi wemisipha kwinqanaba lokutshintsha izimbiwa ze-electrolyte (inqanaba seselula).
2. Iintshukumo ngexesha lokuya esikhathini akufuneki zibukhali. Kungcono ukutshintsha ukukhanya "kukukhanya" kwentwasahlobo "kunye nokuhambahamba ngomlomo oqingqiweyo, xa ufikelela kwinqanaba eligqithisileyo, ufikelela kulomzuzu 4-5, uze uzame ukolula kancinci. Obu buchule busebenza.
3. Sebenzisa iibhanti xa ungafikeleli imilenze, umzekelo, kwindawo yokuhlala. Iya kunceda ukugcina imva lakho ngqo, kuba imilenze kufuneka ifikelela kwisisu, ukugcina ukuqaqamba okukhanyayo kumqolo ongezantsi. Ukuba uthatha emilenzeni yakho intloko, emva koko wolule umqolo wakho, kwaye hayi hips bips.
4. Zikhathalele amajoyina. Umzekelo, akukho nto, awukwazi kuqala ukutsala umlenze wam ugobe edolweni yam, kwaye uzame ukuyiqhekeza. Lo ngumthwalo omkhulu wamalungu.

Khupha ukolula, kunye neminye imisebenzi yomzimba, kufuneka uvutha. Awudingi ukwenza le nto ukuba ugqibezela uqeqesho lolula. Ukuqala ngemoto ekhanyayo, ubaleka kwi-treadmill kangangemizuzu engama-5-7, emva koko wenze umthambo we-articulatur, hamba kakuhle. Ukuba izihlunu "zibanda", zinokuyonakalisa ngokulula.

Ayisiyo yonke imidlalo eluncedo xa iyeza ngenyanga, ukuze wenze i-nonvepps

Ngexesha lokuqwalaselwa ngenyanga, kufuneka uzinikele kuzo zonke izihlunu, hayi iinyawo zakho nje, njengoko amantombazana amaninzi enza, iphupha ukuhlala kwiwele. Ukuwolula kwemisipha ye-Wrist kunye ne-Wallorm kukuthintelwa ngokukuko kwe-tunnel syndrome, abantu abanesifo sekhompyuter. Umkhwa olungileyo - ubole i-boler off kwi-yoga, engaphumi nje ukuqina kwezihlunu, kodwa inesiphumo esiyingenelo kumalungu angaphakathi. Umzekelo, i-pose "inja iphantsi" ibeka umsebenzi wamathumbu. Ungalibali malunga nokujija kunye nokucoceka ngasemva - le yeyona nto ibalaseleyo kumqolo.

Imizuzu yemilinganiselo yemidlalo ngexesha lokuya esikhathini linokusomeleza ukoyikiswa kunye nobunzima bokutsala iintlungu ngeloxesha esiswini esikhethiweyo.

Shwankathela ngokufutshane iimpembelelo ezilungileyo nezingalunganga zemidlalo ngexesha lokuya esikhathini.

Imidlalo ephakathi

Ukuphucula iinkqubo ze-metabolic

Kuphucula imo

Ukonyusa ukuguquguquka kwemisipha

Kunciphisa i-syndrome yentlungu

Ukuqina okukhulu

Iba mandundu

Ukuphucula ukopha

Ibangela uxinzelelo emazantsi esisu

Yongeza ubukhali beentloko

Iiklasi zemidlalo zokuphucula ukuphuma kwegazi kwegazi

Ukujikeleza kwegazi okungaboni kakuhle kuchaphazela intliziyo kunye namanye amalungu, unobangela wolwaphulo-mthetho lusenokuba yithoni encitshisiweyo yemithambo yegazi. Ngenxa yoko, i-Atherosclerosis ikhula, iCrombossis, isisindo esongezelelweyo siqokelelwe, umsebenzi wentliziyo, i-pancreas kunye ne-hindroid iphazamisekile.

Ukuthintela ukuphuculwa kwezi zifo, kunye nokuphucula ukuphuma kwegazi, kuyacetyiswa ukuba ilayishe umzimba ngokuzithemba okulungeleleneyo. Ukukhanya okukhoyo okanye ukuhamba ngebhayisikile kubalulekile ekuphuculeni ukujikeleza kwegazi, kwaye i-Yoga, ukolula okanye ukolula kuya kunceda ukwandisa ubuninzi beenqanawa.

Ukuwolula kwiintsuku zenyanga kuluncedo ekuphumeni kwegazi le-venous, kunokwenziwa ngalo naluphi na usuku

Ngaba kufuneka nditshintshe imowudi yokusebenza

Imowudi yoqeqesho ngexesha lokuya esikhathini kufuneka itshintshwe, kwaye yenze isicwangciso somthwalo somthwalo, Cela umqeqeshi. Ixesha lokuya esikhathini kubasetyhini libonakaliswa ngobuthathaka ngokubanzi, intloko ebuhlungu kunye nokungonwabisi esiswini, ngenxa yoko ngeli xesha akufuneki ukuba zibandakanyeke kumandla okanye kwimithambo enzulu. Xa sisiya esikhathini, sicebisa ukuba senze kwimidlalo elula kwaye ayilayishi isisu. Ukuphucula imeko iyonke, ukuhamba kunye nokusolula kuvunyelwe.

Kwenzeka ntoni ngexesha lokuya esikhathini

Ngaba ukulunga kuluncedo kwi-endometriossississis ngexesha lokuya esikhathini

I-Endometriosis sisifo se-gynecongogical yesibeleko, esibonakaliswa kukukhula kweeseli ze-mucous membrane. Ixesha elide, iingcali ze-gynecologist zikwalela amantombazana ukuba adlale ezemidlalo ngexesha lokuya esikhathini, kodwa ngokwezifundo zamva nje, imithwalo ephakathi iya kuxhamla kuphela.

Ayizizo zonke izinto ezizilo zokuzilolonga ziluncedo kwesi sifo, kwaye umzimba ufuna ixesha lokuphumla kunye nokubuyiselwa. Emva kweenyanga ezininzi zoqeqesho, ukuba imeko ayiyeki, ungazibandakanya kakhulu, ngelixa ubukele ilizwe ngokuhambelana.

Ukuba umfazi ujongene nombuzo ukuba kunokwenzeka ukuba enze ngexesha lokuya esikhathini, emva koko impendulo icacile - yonke into iya kuxhomekeka kwimpilo-ntle yakhe. Izemidlalo eliphakathi kwimeko apho intombazana inyamezele inyanga nenyanga, baya kuxhamla kuphela: Impilo-ntle iya kuphucuka, intlalo kunye nokuqina kuya kuvela. Kufanele ukuba ukhunjulwe ukuba ngexesha le "mihla" azikho zonke iintlobo zemidlalo, kwaye kungcono ukuthintela uqeqesho olunzulu kunye nemithwalo enzima. Kunye nokuqulunqa isicwangciso esaneleyo kwiintsuku zokuya esikhathini, ukongeza kunye ne-gynecologist kunye nomqeqeshi wakho.