Kudzidzira pashure pokubereka

Kudzidzira kubereka kubereka hakusi chinhu chinodikanwa chinobvumira chimiro chako kuti chive nani uye chakanakisisa munguva shoma shoma, asiwo nzira yekugadzirisa kudengenyeka kwemashure. Vakadzi vanobatsira muviri wavo kuti vadzoke nenzira iyi, sekutonga, munguva pfupi vanowana hutano hwakanaka uye kufara kwemweya.

Kudzidzira kubatsirwa pashure pokunge aberekwa

Zvidzidzo zvemuviri mushure mekusununguka, izvo zvinogona kuitwa munguva yekutanga, zvakanyanya. Uye kune avo vakambova nemarwadzo akaoma kana chikamu chekusiya, kunyange zvisarudzo zvakadaro hazvizoshandi. Chiito chakareruka uye chinosvikika, chinotenderwa kuita kunyange mumavhiki maviri ekutanga mushure mokuberekwa, "kufema kufema":

1. Nhema pamusana wako, nemakumbo ako akakotama, uye tsoka dzako hadzina kubvarura pasi. Dzorera zvakanyanya kuburikidza nemhino, uye nekuita mhepo yakanyanyisa, zvakanaka kutora mudumbu. Dumbu rinobatwa munzvimbo iyi kwemasekondi mashanu kusvika ku7, uye zvino fema sezvinowanzoitika. Mushure maizvozvi, mudumbu inofanira kunge yakasununguka, uye chiitiko chacho chinodzokorora. Pachigamba chekutanga, 8-10 kudzokorora zvakakwana, asi nekufamba kwenguva nhamba iyi inoda kuwedzerwa kusvikira iwe uchidzokorora makumi maviri nemashanu.
2. Mushure memavhiki, basa racho richashanda zvakajeka, kana iwe wakabatanidzwa zuva rimwe nerimwe. Kana iwe uchinzwa izvi, zvinetsa basa rako: paunenge uchidzima moto, kwete kungoomesa mutsara, asiwo kubvarura matanho kubva pasi, uchichengetedza chiuno chichikwira pasi. Ichi chiitiko chinofanirwawo kutanga ne 10 zvakadzokorora uye kusvika kusvika 25 panguva.

Ichi chiito chinorayirwa kuti chiitwe kubva pazuva rekutanga mushure mokuberekwa kusvikira vhiki mbiri kusvika kumatanhatu. Ichinobatsira kusimbisa masimba emupfungwa uye nokukurumidza kupora.

Kudzidzira kwechifuva mushure mekusununguka

Phys. kudzidzira mushure mokuberekwa kunofanirwa kuvhara nzvimbo yebhokisi uye mapepa, sezvo shanduko inobata nzvimbo ino. Kazhinji zvishoma chete zvinodzidzira zvakakwana:

1. Wakamira kana akagara pachigaro uye ane gumbo rakasimba, wakaparadzanisa mabote ako kumativi uye kumatanho echifuva chako, sunga maoko ako muvharo. Dzvinyirira zvanza zvako kune mumwe nemumwe, uchibata nguva yekutambudzika kwemasekondi mashanu kusvika ku7 uye uchizorora. Dzokorora 10-15 kaviri munzira mbiri.
2. Simira chiso chako kumadziro, uye tsoka dzako dziputire kure. Ita pfuti-shoma shoma pamusoro porusvingo, uchiita chokwadi kuti zvikwangwani zvakafanana nemuviri. Dzokorora 10-15 kaviri munzira mbiri.

Kegel kudzidzira pashure pokuberekwa

Iwe unofanira kunge wakanzwa nezvekushanda kweKeg mushure mekuberekwa. Ichi chiito chinodzidzisa hutachiona hwemasvikiro, hudzorera nzvimbo yechipfuva chepelvic uye zvino unobatsira pakurumidza kudzoka kuti udzore nhengo dzevakadzi: pane chero nzvimbo, iwe unofanirwa kufambisa mishonga yemukadzi, sekunge iwe uri kupedzisa kuvhara, tora mhepo kwema 3-5 seconds uye uzorore. Dzokorora chiito 20-30 nguva.

Chero chakaoma chekuita maitiro mushure mekusununguka kunongofanira kusanganisira maitiro akadaro. Zvisinei, kana iwe wakaita Kegel kudzidzira panguva yekuzvitakura , saka iwe wakanzwa kunzwa kwavo rubatsiro mumagetsi.

Kudzidzira kumushure mushure mokuberekwa kwekuberekwa

Kuti kusimbise mishonga yechiuno, zvakakosha kusaregeredza zvakadaro nyore Kudzidzira muviri: kurara kurutivi rworudyi, tora rutsoka rworuboshwe mberi, uchisiya rakarurama maererano nematombo. Isa ruoko rworudyi kumabvi ari kuruboshwe. Tora ruoko rwako rworuboshwe kusvika kure kana zvichibvira, tora musoro wako uye uchisiye fudzi parutivi rumwechete. Simbisa misumbu yemashure nemapanga kuti iwedzere kuputika. Zvino dzokorora kune rumwe rutivi. Ita basa racho kanomwe panguva imwe neimwe.

Kudzidzira kwakadaro kwechimiro mushure mokuberekwa hakungatori nguva yako yakawanda, uye iwe unogona kuzviita kunyange kana iwe ukamutsa mwana pasina rubatsiro rwean nannies neshamwari. Pasinei nokuti zvose zvinoratidzika sezviri nyore, iwe ungangokurumidza kuona chiitiko chacho.