Ƙasa na ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙuntata ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙ Horarwa Ba Tare da Rashin Hankali Ko Matsi Ba

Idan kana yin fitsari, ko kana yin tsalle a kan ƙafafunka ko kuma kana tari, za ka iya yin fitsari a wurin motsa jiki, amma ba dole ba ne ka ci gaba da yin hakan. Ƙungiyar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwarar ƙwarƙwararƙwararƙwarar ƙwarƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwararƙwar: yana amsawa ga horo, yana gajiya, kuma yana yin mummunan aiki tare da numfashi mara kyau. Wannan talifin yana magana ne game da yadda za ka saka shi a cikin abin da kake ɗagawa, ba yadda za ka zaɓi tsakanin su biyun ba.

Abin da ƙasan ƙasan ƙasan yake da kuma abin da yake yi a ƙarƙashin kaya

Ƙarƙashin ƙugu wani nau'i ne na tsoka wanda ya shimfiɗa daga ƙashin ƙugu zuwa ƙashin ƙugu, wani hammock yana riƙe da kwayar cuta, mahaifa da rectum daga ƙasa. Yana da ayyuka uku: kiyaye gabobin a wuri, rufe urethra da anal sphincter, kuma tare da diaphragm, da transverse abdominis da kuma zurfin baya tsokoki samar da abin da sau da yawa ake kira ciki Silinda.

Idan ka ɗaga, matsin da ke cikin ciki zai ƙaru. Dole ne wannan matsin lamba ya tafi wani wuri. Idan ƙasan ƙashin ƙugu ya amsa a kan lokaci kuma da ƙarfi, tsarin yana riƙe. Idan ya makara da rabin dakika, ya ba da baya, ko kuma ya gaji daga jerin biyar da suka gabata, matsin zai sauka. Wannan shi ne ainihin lokacin da ka zubo.

Alamun wani abu ya ɓace

• Sanya fitsari a kan squats, deadlifts, tsalle, yin fitsari ko dariya.
• Jin nauyi, matsi ko kumbura a cikin perineum, yawanci mafi muni a ƙarshen rana ko bayan wani aiki mai nauyi.
• gaggawa da ka iya kawai rike, ko urinating fiye da sau 8 a rana.
• Ciwo a lokacin jima'i ko shigar da tampon.
• Gas ko kuma ƙura ba za ka iya riƙewa ba.

Alamar guda bayan wata mugun zaman ba ganewar asali ba ce. Alamar iri ɗaya makonni uku a jere alama ce.

Gyara numfashi kafin ka taɓa nauyin.

Kuskuren da aka fi sani shi ne riƙe numfashi a lokacin wasan. Don ƙananan kaya, har zuwa kusan kashi 80 cikin dari na iyakar ku, numfashi ta hanyar ƙoƙari: fara fitarwa rabin na biyu kafin ka fitar daga kasa, ba bayan. Don ƙoƙari na gaske na numfashi na biyu zuwa uku na biyu yana da kyau kuma yana da wuya a kauce masa, amma idan kana da alamun, zauna a karkashin kashi 80 cikin dari na watanni uku.

Kuskure na biyu shi ne shan ciki. A karkashin kaya ciki yana fadada a kowane shugabanci yayin da ƙasan ƙasan ya ɗaga dan kadan sama da ciki. Cike da ciki da kuma numfashi da aka riƙe yana sa matsa lamba ta sauka.

Tsarin kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwandon kwando kwandon kwandon kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kwando kw kwando kwando kwando kwando kwando kwando kw kw kw kw kwando kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw kw

Nemo ƙuntatawa kamar haka: Ka kwanta a baya, ka durƙusa gwiwoyi, ka yi tunanin ka daina yin fitsari a lokaci guda, kana jin kamar kana motsawa. Glute, thighs da abs suna kwanciyar hankali, numfashi yana ci gaba. Dakatar da rafi a kan bayan gida yana da amfani sau ɗaya, don tabbatar da cewa kun sami tsoka mai kyau, kuma kada a maimaita shi akai-akai.

1. Daurewa mai tsawo: Sa'a uku na 8 zuwa 12 maimaitawa, riƙe da 6 zuwa 8 seconds, hutawa tsakanin maimaitawa har tsawon lokacin riƙewa.
2. Saurin saurin: a ƙarshen kowane saiti, ƙarin ƙwanƙwasawa 10 na kusan dakika ɗaya kowane.
3. Yawanci: 5 days a mako na akalla watanni 3 kafin ka yanke shawarar ba ya aiki. Sau da yawa ana samun ci gaba na farko tsakanin mako 6 da 8.
4. Matsayin ci gaba: Na farko makonni 2 zuwa 3 kwance, sa'an nan zaune, sa'an nan tsaye, sa'an nan a cikin kwata squat da hannayensu a kan kwatangwalo.

Sa'ad da matsala ta fi ƙarfin mutum, ba kasawarsa ba

Idan kana jin zafi, kana bukatar ka matsa a hankali, kana da matsala wajen soma kwarara da kuma ƙin ciki, ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙaran ƙaran ƙwanƙolin ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran Ka yi akasin haka: 5 zuwa 10 minti na numfashi na diaphragmatic kowace rana (sakanni 4, sakanni 6) da kuma zagaye 3 na 60 zuwa 90 seconds riƙe da zurfin goyon baya.

Yadda za a daidaita ɗagawa

• Kada ka sauke squats da deadlifts, daidaita su. Idan ka zubar da 5 a 80 kg, ciyar 4 zuwa 6 makonni yin 5 sets na 3 a 60 zuwa 70 kg tare da sifili leaks, sa'an nan kuma ƙara 2.5 kg da mako.
• Ka rage yawan saiti. Saitin 8 sau da yawa yana kwarara a maimaita bakwai; Saitin 4 tare da 45 seconds hutawa ba.
• A cikin makonni 3 zuwa 4 sai ka yi tsalle-tsalle da tsalle-tsalle. Sauya su da turawa da kuma ɗaukar kaya, 4 da'irar mita 20.
• Ƙarƙashin ba zai gyara wannan ba, yana ƙara matsa lamba a cikin ciki. Yi amfani da shi kawai sama da kashi 85 cikin ɗari na matsakaicin kuma kawai idan ba ku da alamun.
• Maganin ƙwanƙwasawa: 25 zuwa 30 g na fiber da 2 zuwa 2.5 lita na ruwa a rana, ƙafafunku a kan 15 zuwa 20 cm stool, kuma ba ku taɓa matsawa fiye da minti 2 ba.

Bayan haihuwa

A cikin makonni shida na farko, kawai numfashi da ƙwanƙwasawa ba tare da matsawa ba, da kuma minti 10 zuwa 20 na tafiya a rana. Bayan binciken makonni 6, fara squats, lunges da deadlifts tare da bar 20 kg, ƙara 2.5 zuwa 5 kg a mako idan babu wani ɓarna ko matsa lamba. Kada ka yi gudu kafin mako na 12, kuma sau ɗaya kawai za ka iya yin waɗannan ba tare da alamomi ba: tsaya a kafa ɗaya na dakika 10, yi 10 na kafa ɗaya na kafa ɗaya, kuma yi 20 hops a wuri. Bayan C-section dokokin guda suna amfani, da kuma girmamawa ga alamar.

Dokar da ke cikin Littafi Mai Tsarki: idan wata alama ta wuce makonni shida, ta kara muni, ko ciwo, ba batun shirye-shirye bane.

Lokacin da za ka je wurin likita

• Ruwa yana ci gaba bayan makonni 6 zuwa 8 na horo na yau da kullum, ko bayan watanni 3 bayan haihuwa.
• Jin ƙwanƙwasawa ko nauyi a cikin perineum, musamman idan zaka iya jin shi.
• Ciwo a cikin ƙashin ƙugu, tare da jima'i, ko yayin yin fitsari.
• Jini a fitsari, konewa, zazzabi, ko ciwon gefe lokacin yin fitsari.

Kulawa a rana ɗaya: Ba da hanzari ba na ciki ko kuma na fitsari, numbness a kusa da saddle yankin da ciki thighs, ko sabon rauni a kafafu. Don duk wani abu, ka je wurin likitan mata, likitan fitsari ko kuma likitan kwantar da hankali; jarrabawar ciki da kuma tantance ƙarfin jiki suna ba da cikakken hoto fiye da tsammani.

Gajerun bayanai

• Ruwa yana kwarara a ƙarƙashin katako, amma ba al'ada ba ne kuma ba dalili ba ne na daina ɗagawa.
• Ka numfasa cikin ƙoƙari, ka fara rabin dakika kafin ka fitar daga ƙasa, kuma ka daina tsotse ciki.
• Tsarin aiki: Sa'a uku na 8 zuwa 12 na riƙewa na 6 zuwa 8 seconds da 10 da sauri, 5 days a mako, don akalla watanni 3.
• Rage kaya zuwa kashi 60 zuwa 70 cikin dari kuma rage saiti maimakon sauke squats da deadlifts; ƙara 2.5 kg a mako baya.
• Idan ciwo, kumbura ko ɓarna ya wuce makonni shida, nemi likita ko likitan ilimin lissafi na ƙasan ƙashin ƙugu.