Mafi sau da yawa, a farkon lokacin gyaran bayan tsararru, wasu matsalolin lissafi suna iya tashi, misali, tare da raguwa da urination, domin a yayin aiki, tare da mahaifa, an cire tsoka da tsoka wanda ke taimakawa cikin mahaifa. A wannan yanayin, gabobin da ke cikin yankin pelvic suna motsawa, rauni da tsokoki na ƙashin ƙasa sun rasa ikon yin kula da farji.
Sabili da haka, don ci gaba da tsokoki da haɗuwa da ƙashin ƙasa, an buƙaci wasu motsa jiki ta jiki bayan cire daga cikin mahaifa. Gymnastics na daɗaɗɗa bayan cire daga cikin mahaifa ya sauko sau da yawa don yin abin da ake kira Kegel .
Gymnastics Kegel bayan cire daga cikin mahaifa - yadda za a yi wasanni?
Hadadden ƙwarewa za a iya yi a wurare daban-daban na jiki: zaune, tsaye, kwance.
Kafin ka fara horarwa, kana buƙatar kullun mafitsara.
Dole ne a yi la'akari da cewa lokaci ɗaya kana so ka daina tserewa daga hanzarin gas da kuma tsarin urination. Yatsun ƙashin ƙugu a wannan lokaci suna neman kwangila kuma suna tashi dan kadan.
A karo na farko ba za ka iya jin matsalolin tsokoki ba, amma a gaskiya an matsa su. Wannan abu ne na al'ada, wanda zai wuce cikin lokaci.
Don tabbatar da cewa tsokoki suna aiki sosai, zaka iya shigar da yatsanka cikin farji. Lokacin da damun tsokoki, sai su "ɗauka" yatsan.
Yin aikin, kana buƙatar kallo don ƙuntata kawai tsokoki na kasusuwan pelvic. Ƙun ciki, kafafu, buttocks kada su kasance da damuwa - suna cikin cikin shakatawa.
Ya kamata numfashi ya kwantar da hankula, ba tare da bata lokaci ba ba tare da jinkiri ba.
Ba abu mai sauƙi ba ne don ci gaba da tsokoki na ciki a lokacin motsa jiki. Don sarrafa matakin shakatawa, zaku iya sanya a ƙasa da dabino na dabba kuma ku lura cewa tsokoki da ke ƙarƙashin hannun hannunku ba su damewa ba.
A farkon horarwa, tsawon lokacin jujjuyawar ƙwayar tsoka ba zai wuce kashi biyu ba. Sa'an nan kuma ya zo shakatawa lokaci. Bayan wannan, kana buƙatar ka ƙidaya zuwa uku sannan ka koma cikin aikin lantarki. Lokacin da tsokoki suka sami ƙarfi, za'a iya kiyaye ƙarfin lantarki na fiye da 10 seconds. Lokaci shakatawa ya kamata ya wuce 10 seconds.
Idan, bayan cire daga cikin mahaifa, mace ta sha wuya daga rashin daidaituwa , to, ana iya amfani da motsa jiki na Kegel a lokacin tari ko sneezing. Wannan hanya ta taimaka wajen ci gaba da fitsari.
Bukatun da ake buƙata a yi a cikin rana sau da yawa. Wannan kyauta ce mai kyau na gymnastics, wanda zaka iya yin duka a aiki da kuma a talabijin. Yayin rana, ya fi dacewa a yi matakai guda uku zuwa hudu.