Ukuzivocavoca nge-diastase ye-rectus i-abdominis muscle

Ukubuyela emva kokubambisana emva kokubeleka ngezinye amaxesha akulula, ngakumbi xa ujamelene nengxaki efana ne-diastasis. Kubalulekile ukuba uqaphele ukuba le meko ayiyona nje into engeyiyo yobuhle, kodwa isongelo esithile kwimpilo yabasetyhini. Kodwa, musa ukukhawuleza ukukrakra - ukukrazula "i-tummy round" kunokwenzeka ngokukunceda ngokuzilolonga umzimba.

Njengomthetho, kunye neengxaki ze-diastasis, oomama abasandul 'umama abanokuzilolonga nokutya kunye nokutya bazama ukubuyisela isimo sabo esifanelekileyo kumfanekiso wabo. Kodwa, ukuba wenza ngokuvumelana neskimu yendabuko, unokufumana umphumo ochasene noko ukulindele. Namhlanje siza kuthetha malunga nokususa i- diastase ye-rectus abdominis muscle kwaye unike isethi yokuzivocavoca, kunye nokuqhutywa rhoqo apho ungakulibala malunga ne-tummy round.

Ungasusa njani i-diastase yeengxube zee-rectus?

Inkunzi ekhondweni "yenza" amantombazana akhupha ngokukhawuleza umshicileli, ukunyuka, ukuphakamisa imilenze kunye neendlwana kwiindawo eziqhelekileyo, kodwa ezi zifundo ziphikisana nabafazi abancinci bele ngxaki, kuba beyandisa nje imeko. Nantsi isethi esilinganiselayo yokuzivocavoca okumelwe yenziwe ngexesha le-diastase yeengcambu zesisu esiswini:

1. Ungaqala uqeqesho ngokunyakaza okulula. Ukwenza oku, kufuneka udwebe esiswini sakho, kwaye ngokukhawuleza ukhululeke imisipha yakho. Ngomhla kubalulekile ukwenza malunga nama-pulsations angama-100, ngeendlela ezi-4-5.
2. Ukuphumelela ngexesha le-diastase ludumo phakathi kwabasetyhini abakhulelweyo abasebenzisa "ikati". Ukwenza oku, kufuneka uhlale kuzo zonke iine, ulungele umva wakho uze udwebe isisu sakho. Emva koko kufuneka uguqe umva wakho, ubambe isisu sakho.
3. Oku kulandelelwano olulandelayo lulunceda ukuqinisa u-press. Kwimeko yokuqala yokulala, kufuneka uguqe ngamadolo, ugcine iinyawo zifanane. Xa uphumelela, phakamisa izikhwelo uze udwebe kwisisu. Emva koko uphume kwaye ubuyele kwindawo yokuqala.
4. Ngaphandle kokutshintsha isikhundla sokuqala, unokwenza olunye umsebenzi. Xa uphumelela ukuphakamisa intloko yakho kwaye ucinezele i-chin yakho kwisifuba sakho, sondeza isisu sakho, uze ubuyele kwisimo sawo sokuqala.
5. Ukuqhubeka nokuqhuba, unokwenza oku kulandelayo. Kwakhona, kufuneka uthabathe indawo yangaphambili yokulala, uze uphendule intloko kwelinye icala, uze uguqe ngamadolo ngokubhekiselele, ngelixa ubambe isisu esisusiwe. Emva koko kuyimfuneko ukuphinda usebenze ngokulandelana kwesibuko.