Yikuphi ukuqina okungenziwa ngesikhathi sokuya esikhathini

Akuwona wonke amantombazane aqonda ukuthi kungenzeka yini ukukwenza phakathi nemidlalo yanyanga zonke. Ukusekela isibalo nethoni yabesifazane abaye badlulela endleleni esebenzayo, baya ehholo lezemidlalo noma ezikhungweni zokuqina. Futhi kuthiwani "kulezi zinsuku"? Ukusabela komzimba ukuqeqeshwa ngezinsuku ezibucayi kukodwa, futhi imvamisa izeluleko zomqeqeshi noma udokotela wezifo zangasese ziyadingeka. Ake sibheke ukuthi yimiphi imithetho oyidingayo ukunamathela kwezemidlalo lapho ukuya esikhathini ukugwema izinkinga, bese ukhetha imithwalo emihle yokuqeqeshwa.

Izimpawu ezingemnandi ezinsukwini ezibomvu

Lapho kwenzeka abesifazane esikhathini sokuya esikhathini, izakhamzimba zilahlekile ngegazi, kanye "nalezi zinsuku" zithinta isimo esijwayelekile. Kuvela izimpawu zesimo somoya esicindezelekile, i-plasticity noma imizwa ebuhlungu ayifakwa ngaphansi kwesisu, kanye nobuthakathaka kanye nokubhubhana.

Kungenzeka yini ukukwenza ngesikhathi sokuqina kokuya esikhathini

Abanye besifazane ngesikhathi sokuya esikhathini behlangabezana nobunzima bokunyakaza - kubuhlungu kakhulu futhi badonse phansi esiswini, futhi bakhathaze ikhanda noma i-lomit yakhe. Kulokhu, ezemidlalo ziqediwe.

Yikuphi ukuqina okungenziwa ngesikhathi sokuya esikhathini

Yiziphi izinhlobo zemidlalo ezifanele noma hhayi amakilasi ezinsukwini ezibucayi

Abesifazane abaningi besina banamuhla bafunda ukuthi bangabhekana kanjani nezimpawu ze-PMS (Preminstrual Syndrome), kodwa futhi nobubi ngesikhathi sokuya esikhathini, futhi banqume ukuthi badlale imidlalo noma cha, balalele isimo saso. Sinikeza impilo nezibonelo zemithwalo ethandekayo (futhi hhayi) yalesi sikhathi.

Yoga - ukukhanya asana ekhaya

Amakilasi we-Yoga ahlotshaniswa ne-Complex Pose noma ibhalansi yamandla engafinyeleleki, kanye nemizimba eyeqisayo yomzimba. Yini eyiqiniso ngokwengxenye - izinhloso ezinzima ezinzima zisebenzisa ngempela i-yoga, kepha ngesikhathi sokuya esikhathini, ungakujabulela ukugqama nokuphumula ase-Asanas.

Imidlalo ye-Yoga ne-Not-Grancezinhle ithandeka ezinsukwini ezibucayi - zingakwenza

Into esemqoka ngesikhathi se-Yoga Class akuyona nje ihlubuke imisipha yesisu, ngoba ingathinta kabi inhlala-kahle. Ukungena ngaphakathi kwase-Asians ngesikhathi sokuya esikhathini kuphinde kwavinjelwa, kungcono ukusebenzisa ama-poses amancane amancane.

Ama-Pilates - izivivinyo ezilula zokuvumelana nezimo

Ukuqeqeshwa kuma-Pilates ngesikhathi sokuya esikhathini akuvunyelwe. Umphumela omuhle walo mdlalo kuzoba yilokho i-pelvis aqine, futhi zonke izingxenye zomzimba zifakwe ngaphakathi endaweni efanele. Lokhu kunomthelela omuhle emsebenzini wezitho zangaphakathi.

Umphumela wamakilasi aqhutshwayo uzothuthukiswa inhlala-kahle yokuya esikhathini kanye nokuya esikhathini esibuhlungu. Ngakho-ke, sincoma ama-Pilates ukuthi ahlanganyele ekuvinjelweni kwezimpawu ezingezinhle futhi athuthukise impilo yabesifazane - futhi akukho mehluko ukuthi uzokwenza kanjani ukuzivocavoca, ngisho nakulolu suku lwe-4 lomjikelezo.

Ukugijima - amabanga alinganiselayo ukuthuthukisa inhlala-kahle

Ukugijima kuwumdlalo owusizo, ngisho nasezinsukwini zokuya esikhathini. Ngasikhathi sinye udinga ukukhetha imithwalo elinganiselayo nenengqondo ukuze ungazilimazi.

Ukugijimela ngejubane elihamba kancane kuthuthukisa ukuhamba kwegazi emkhakheni we-pelvis amancane futhi ususe ukungezwani okungathandeki. Ngenxa yalokhu, kukhiqizwa ama-endorphin, abizwa ngokuthi ama-hormone wenjabulo, kuphakama imizwa ekhuphuka, okusiza ukulwa nengcindezi.

Ukugijima okukhanyayo, imidlalo ebushelelezi ilusizo ngesikhathi sokuya esikhathini

Kuyafaneleka ukufika kulo mbuzo ngokucophelela, ngokwesibonelo, ungagijimeli amabanga akude, futhi ugqoke izingubo ezintofontofo zokugijima - ngemuva kwakho konke, ngosuku lokuqala noma lwesibili olungawonakalisa ukubukeka.

Ukwelula - amakilasi omsipha omnandi

Ukwelula izicubu ngesikhathi sokuya esikhathini kuzosiza ukuthuthukisa ukujikeleza kwegazi, futhi kuvuse ukuphuma koketshezi okwedlulele emzimbeni, izivivinyo kufanele zenziwe njalo.

Ngokuya ngokubuyekezwa kwamantombazane, enze njalo ukuzivocavoca, kudlula njalo ngenyanga. Ngesikhathi sezinsuku ezibucayi, izicubu zomzimba ziba nokunwebeka ngokwengeziwe, ezingasetshenziswa ukuthuthukisa ukwelula. Ngenxa yalokho, ngemuva kokulula, abesifazane bazozizwa bengcono kakhulu, bobabili ngendiza engokomzwelo nangokomzimba.

Ukwelula - Ukuqina Kwekhaya Okuwusizo

Ukwelula kufaka noma yiluphi uhlobo lokuzivocavoca okwelule, lo mdlalo yindawo eyaziwayo embonini yokuqina.

Ukwelula kunomphumela wezokwelapha futhi kukuvumela ukuthi uzuze izicubu ezinhle ze-taut. Ngakho-ke, ungabandakanyeka ukwelula ngisho nangaya esikhathini. Iningi lama-gynecologist lincoma ukwelula ekhaya, futhi esimweni abukho ubuhlungu obukhulu esiswini, nasezikhungweni zokuqina zivunyelwe.

Ukudansa - ukunyakaza okuhamba kancane ukuze uthuthukise ubugqila

Amakilasi okudansa nawo ahlobene nemithwalo yezemidlalo, kepha ngesikhathi sokuya esikhathini kude nazo zonke izinhlobo afanele. Kungcono ukuzulazula kuqala kubo bonke esimweni sakho ukuze uqonde ukuthi kungenzeka yini ukuya ku-Dance Training, noma ukuhlela okungcono.

Imidanso ukunyakaza okunamandla ngobuhlakani ngomculo, noma kunjalo, kunezinhlobonhlobo zemidanso ebushelelezi futhi ehamba kancane, evumelana ngokujwayelekile ukujikeleza kwegazi. Ngenxa yalokhu, kuzovela amandla amaningi futhi izinhlungu zizonyamalala.

Ukubhukuda - imithwalo elinganiselayo ezinsukwini ezibucayi

Ezinsukwini zokuqala zomjikelezo wanyanga zonke, ukubhukuda kuhambisa abanye abantu besifazane. Ngakho-ke, ngokwesibonelo, ukwenza ukubhukuda, kuzodingeka usebenzise ama-tampon noma isitsha sokuya esikhathini.

Imidlalo yokubhukuda nengezona ngenhloso ngesikhathi sokuya esikhathini isusa ukungezwani, ingabandakanyeka

Amakilasi okubhukuda echibini enza lula izimpawu zokuya esikhathini, ukuze ukwazi ukukwenza. Kodwa-ke, akudingekile ukwenza lokhu lapho owesifazane ebhekene nobuhlungu obukhulu, isicanucanu noma ukwehla. Ukubhukuda okuncane nokubushelelezi echibini kuvunyelwe ngesikhathi sokuya esikhathini, kepha kungcono ukwenza lokhu ngokuncoma kwe-gynecologist, kanye nokuvumelana nomqeqeshi wakho wokubhukuda.

Ukuqeqeshwa ejimini nokutadisha kwabezindaba

Ukuqeqeshwa ejimini kungenzeka kuphela uma owesifazane esenesikhathi futhi ebuhlungu. Kodwa-ke, kungcono ukwenqaba ekuqeqesheni amandla ngesikhathi sokuya esikhathini. Ngaphezu kwalokho, akusizi ngalutho ukuhlanganyela ekucindezelweni kokupompa, ngoba kuthuthukisa ukuhamba kwegazi, okuzobangela imizwa ebuhlungu.

Ukuqeqeshwa okulinganiselayo kusiza ukususa igazi lokuya esikhathini emzimbeni, kepha ungakhohlwa ukuthi imithwalo emikhulu ngalesi sikhathi iyonakaliswa.

Imfundo yomzimba yesikole ngesikhathi sokuya esikhathini

Amantombazane amaningi avumelane nokungajabuli empilweni yansuku zonke, ikakhulukazi ngosuku lokuqala lomjikelezo. Kodwa-ke, kumantombazane amancane, le nkathi inzima kakhulu ngalesi sikhathi, ngoba kumane nje kunamahloni okusho ngalo mathisha wemfundo yenyama, futhi angazi ukuthi imfundo yenyama ingenziwa ngesikhathi sokuya esikhathini noma kungenzeki. Icala ngalinye kufanele libukwe ngokwahlukana, ngokwesibonelo, uma intombazane esencane izwa kabi ngesikhathi sokuya esikhathini, ayiphoqi emidlalweni emfundweni yomzimba.

Izici zemithwalo ezigabeni zomjikelezo wokuya esikhathini

Abaningi babandakanyeka kwezemidlalo ukuthi banciphise isisindo, futhi besaba ukuphula njalo ukuqeqeshwa. Futhi ukuze uqonde kangcono ukuthi ukufaneleka kuthinta kanjani inhlala-kahle, singase sifinyelele ezigabeni zomjikelezo:

Isigaba se-Follucular

Lesi sigaba senzeka ngokushesha ngemuva kokuphela kokuya esikhathini futhi kuqhubeke cishe amasonto amabili, kubonakaliswa ngokuqukethwe okwengeziwe kwe-estrogen egazini. Ngalesi sikhathi, abesifazane bazizwa bemagagasi obuqhamuka futhi bakulungele ukuya emahholo ezemidlalo noma ezikhungweni zokuqina. Ngesikhathi sesigaba se-Follucular, kungcono ukuzibandakanya ekuqeqesheni okukhulu, ngoba umzimba usubuyiselwe ngokushesha ngemuva kwemithwalo esindayo. Kulesi sigaba, owesifazane angabandakanyeka emidlalweni ebukhali (ngokwesibonelo, i-tai-bo, crossfit noma i-tobate).

Isigaba se-ovulation

I-ovulation yenzeka ngosuku lwe-14 lomjikelezo futhi luhlala izinsuku ezi-3. Ngalesi sikhathi, umjikelezo wesifazane ulungiselelwe ukubonwa, umjikelezo ubonakala ngokuqukethwe kwe-estrogen egazini kuMarku omkhulu. Futhi noma ngabe uvikelekile ekukhulelweni, futhi usebenzise izinsiza zokuvimbela inzalo noma ubeke i-wurmal, amandla okusebenzisa ama-aerobic kuvunyelwe esigabeni se-ovulation, kanye nemidlalo ejulile. Ngaphezu kwalokho, ungabandakanyeka emakilasini eqembu noma ukuqeqeshwa okusindayo, ukunikeza izicubu zokuphumula ezidingekayo kanye namakhefu amancane phakathi kwezindlela.

Esigabeni se-ovulation, ungabandakanyeka kwemidlalo ehlukahlukene, unikeze noma yimiphi imithwalo - iyasiza

Isigaba se-lutein

Ngemuva kwesikhathi se-ovulation, isigaba se-luluni senzeka, esiphela ekuqaleni komjikelezo olandelayo. Okuqukethwe kwe-estrogen egazini kuyancipha, futhi kukhuphuka kwe-progesterone. I-Odnocity iyavela, uketshezi lwe-intercellelleller liyabambezeleka. Ngalesi sikhathi, abesifazane babonakala beyizimpawu zesimo sezulu esicindezelekile, kanye nentuthuko eyandayo futhi inciphise ngokushesha ukwedediwa. Ukuqeqeshwa esikhathini se-butein kuphoqelekile ukuba kulinganiselwe ngaphansi kokuholwa ngumqeqeshi womuntu, okuzoshukumisa ukuqina komthwalo kwecala elithile.

Ukuzivocavoca okungafuneki ngesikhathi sokuya esikhathini

Ukuzivocavoca ngokomzimba okulimazayo ngesikhathi sokuya esikhathini kuhlanganisa:

• Ukupompa ukucindezela;
• Ukuzivocavoca okusindayo nokudonsa, kanye nanoma yiluphi uhlobo lokunyakaza okubukhali;
• Usebenzisa i-aerobic hoop kanye nokuqina okuphezulu okusebenzayo.

Izinzuzo nobubi bokuqeqeshwa ngesikhathi sokuya esikhathini

Imidlalo ejwayelekile isiza ukusekela izicubu zomzimba ngezwi, ngcono izinqubo ze-metabolic nokujikeleza kwegazi. Ngenxa yokuqeqeshwa okuhlelekile, isikhathi sokuya esikhathini sibuhlungu kakhulu.

AbaNobes bathathe itafula:

1 I-Yoga yosuku, ukwelula izinsuku ezi-2 ama-Pilates, ukugijimisa ukuDansa kosuku olu-3, ukubhukuda izinsuku ezi-4 zosuku, imithwalo elinganiselayo ejimini

Imithetho ngesikhathi sokuya esikhathini ukuze welule:

1. Phuza amanzi. Iyingxenye yoketshezi lokuthambisa kwamalunga, futhi isiza nokulawula umsebenzi wemisipha ezingeni lokushintshana kwamaminerali aclectrolyte (izinga leselula).
2. Ukuhamba ngesikhathi sokuya esikhathini akufanele kube bukhali. Kungcono ukushintshanisa okukhanyayo "intwasahlobo" nokuswayipha nge-static elula, lapho ufinyelela iphuzu elibi kakhulu lokwelula, ulijwayele umzuzu 4-5, bese uzama ukwelula okuthe xaxa. Le ndlela iyasebenza.
3. Sebenzisa amabhande lapho ungakwazi ukufinyelela imilenze, ngokwesibonelo, endaweni yokuhlala. Kuzosiza ukugcina umhlane wakho uqonde, ngoba imilenze kudingeka ifinyelele esiswini, ukugcina ukulimala okukhanyayo emhlane ongezansi. Uma uthatha ekhanda lakho lemilenze, bese welula umhlane wakho, hhayi ama-biceps okhalweni.
4. Nakekela amalunga. Isibonelo, kungakapheli, awukwazi ukuheha okokuqala umlenze wami ungene edolweni lami, bese uzama ukudiliza. Lokhu kuwumthwalo onzima kumalunga.

Khipha ukwelula, kanye nokunye ukuvivinya umzimba, udinga ukufudumala. Awudingi ukwenza lokhu uma uqeda ukuqeqeshwa okwelula. Ukuqala ngejubane elikhanyayo, gijimani ku-treadmill imizuzu ecishe ibe ngu-5-7, bese wenza i-articular gymnastics, uhambe kahle. Uma izicubu "zibanda", zingazilimaza kalula.

Akuwona wonke umdlalo owusizo uma kufika njalo ngenyanga, ngakho-ke ungenza okungengenzi

Ngesikhathi sokunakwa ngenyanga, udinga ukunikela kuyo yonke imisipha, hhayi nje izinyawo zakho, njengoba kwenza amantombazane amaningi, ephupha ukuhlala nge-twine. Ukwelula izicubu zesandla kanye nengalo yangaphambili kungukuvimbela okusebenzayo kwe-tunnel syndrome, abantu abahlushwa yikhompyutha. Umkhuba omuhle - ukuboleka ukuzivocavoca okuvela ku-yoga, okungagcini nje kuphela ukukhuphula amandla emisipha, kepha futhi kunomthelela omuhle ezithweni zangaphakathi. Isibonelo, i-pose "inja muzzle phansi" isetha umsebenzi wamathumbu. Ungakhohlwa ngama-rolls asontekile futhi acocekile emuva - lokhu kuyinto enhle yokuzivocavoca umgogodla.

Amaminithi wemithwalo yezemidlalo ngesikhathi sokuya esikhathini kungaba ukuqiniswa kokopha kanye nobunzima bokudonsa ubuhlungu ngesikhathi esithile esisezingeni elikhethiwe.

Kafushane afingqe imiphumela emihle nemibi yemidlalo ngesikhathi sokuya esikhathini.

Ezemidlalo ezilinganiselayo

Kuthuthukisa izinqubo ze-metabolic

Kuthuthukisa imizwa

Kwandisa ukuguquguquka kwemisipha

Yehlisa i-pain syndrome

Ukuqina okukhulu

Kubi kakhulu

Kuthuthukisa ukopha

Kuvusa ukungezwani ezansi kwesisu

Kwandisa ubukhulu bezinhlungu zekhanda

Amakilasi ezemidlalo wokuthuthukisa ukuphuma kwegazi le-venous

Ukujikeleza kwegazi okungahambi kahle kuthinta kabi izinhliziyo nezinye izitho, imbangela yokwephula umthetho kungaba yizwi elincishisiwe lemithambo yegazi. Ngenxa yalokhu, i-atherossteosis iyakhula, i-thrombosis, kunqwabelana ngokwengeziwe isisindo, umsebenzi wenhliziyo, amanyikwe kanye nendlala kuyaphazamiseka.

Ukuvimbela ukuthuthukiswa kwezifo ezinjalo, kanye nokwenza ngcono ukuphuma kwegazi le-venous, kungakuhle ukulayisha umzimba ngokuzikhandla ngokomzimba okulinganiselayo. Ukugijima okukhanyayo noma ukuhamba ngebhayisikile kufanelekile ukwenza ngcono ukujikeleza kwegazi, kanye ne-yoga, ukwelula noma ukwelula kuzosiza ukukhulisa ukuqina kwemikhumbi.

Ukwelula ezinsukwini zanyanga kuyasiza ekuphumeni kwegazi le-venous, kungenziwa nganoma yiluphi usuku

Ngabe ngidinga ukushintsha imodi yokuzivocavoca

Imodi yokuqeqesha ngesikhathi sokuya esikhathini kufanele iguqulwe, futhi yenze uhlelo lwanele lomthwalo, cela lo mqeqeshi. Isikhathi sokuya esikhathini kwabesifazane sibonakaliswa ngobuthakathaka obujwayelekile, ikhanda kanye nokungaphatheki kahle esiswini, ngakho-ke ngalesi sikhathi akufanele sibandakanyeke emandleni noma ukuzivocavoca okukhulu. Lapho ukuya esikhathini, sincoma ukubandakanya ezemidlalo ekhanyayo futhi ungalayishi isisu. Ukwenza ngcono isimo jikelele, ukuhamba nokwelula kuyavunyelwa.

Yikuphi ukuqina okungenziwa ngesikhathi sokuya esikhathini

Ingabe ukuqina kuyawusizo e-endometriosis ngesikhathi sokuya esikhathini

I-Endometriosis yisifo se-gynecological sesibeletho, esibonakaliswa ukukhula kwamaseli kalwelwesi lwe-mucous. Isikhathi eside, ama-gynecolodologists awenqabela amantombazane ukuthi adlale imidlalo ngesikhathi sokuya esikhathini, kodwa ngokwezifundo zakamuva, imithwalo elinganiselayo izozuza kuphela.

Akuzona zonke izivivinyo eziwusizo kulesi sifo, futhi umzimba udinga isikhathi sokuphumula nokubuyiselwa. Ngemuva kwezinyanga ezimbalwa zokuqeqeshwa, uma isimo singawohloka, ungabandakanyeka kakhulu, ngenkathi ubuka isimo ngokufana.

Uma owesifazane ebhekene nombuzo wokuthi kungenzeka ukuthi uyenzeka ngesikhathi sokuya esikhathini, khona-ke impendulo iyabonakala - konke kuzoncika enhlalakahleni yakhe. Ezemidlalo ezilinganiselayo uma kwenzeka intombazane ebekezelela ngenyanga ezolile, izozuza kuphela: inhlala-kahle izothuthuka, imizwa nobungqabavu kuzovela. Kufanele kukhunjulwe ukuthi ngesikhathi "kulezi zinsuku" akuzona zonke izinhlobo zemidlalo, futhi kungcono ukugwema ukuqeqeshwa okukhulu kanye nemithwalo esindayo. Futhi ukuhlanganisa uhlelo olwenele ezinsukwini zokuya esikhathini, ngaphezu kwalokho khuluma nodokotela we-gynecologist kanye nomqeqeshi wakho.