Ayyuka don asarar hasara bayan haihuwa

Anita Lutsenko , sanannen masaniyar wasan kwaikwayo na Ukrainian da mai horarwa, ya tabbatar da cewa ta hanyar yin waɗannan darussan na asarar hasara bayan haihuwa, za ku sake dawowa bayan ciki bayan makonni 2.

1. "Pomp" - kafafu kadan kadan fiye da kafadu, dulluɗa da jiki sannan kuma ka dage hannunmu a gaban gefen cinya. Muna motsawa ta hanci, to, murya mai karfi ta bakin bakin ciki, numfashi mai zurfi, ƙwaƙƙwa mai ƙarfi, riƙe da numfashi kuma zana ciki cikin ciki, a ƙarƙashin haƙarƙarin. Muna ɗaukar wani numfashi, tsinkaya mai tsawo ta bakin, rike da numfashi da kuma jan ciki cikin. Kuna, sake fitar da sake jinkiri tare da ciki. Yi wani motsi "famfo" don rasa nauyi bayan haihuwa 15 sau.
2. Yi maimaita farkon aikin motsa jiki na baya - haɓakawa, ƙwaƙwalwa, rike da numfashi da kuma zane a cikin ciki, sannan kuma yin motsi 5 da "ciki" tare da ciki, kamar dai tayar da shi da kuma janye shi. Sa'an nan kuma mu tashi da numfashi cikin cikakken kirji. Kana buƙatar kashe sau 5.
3. Planck - dabino a ƙarƙashin kafadu, muna ajiye kafa ɗaya, sa'an nan kuma sauran. Dole ne a shimfiɗa kagu. A cikin inhalation, muna cire ciki cikin, a kan exhalation mu shakata da latsa. Kuna buƙatar farawa tare da hutu 15 sannan a kawo minti daya zuwa minti daya.
4. Hanya na gefen - tsaya a kan gwiwoyi, tanƙwara ƙafafu a gwiwoyi, kafafun kafa, kafa da ƙafafunsa a kan gefen katako. Hannun na biyu yana bayan goshin, an saukar da kafada, ƙuƙwalwar ya juya, coccyx yana gaba. Tare da fitarwa da sauƙi mun tashi sama, muna tsage basin da gwiwoyi, muna riƙe nauyi a kan yatsa. Breathe, ɗauka da sauƙi a kasa kuma ci gaba da tayarwa yayin da muke motsawa. Muna buƙatar yin sauyawa 10, sa'an nan kuma gyara jiki a cikin hawan, shimfiɗa hannun sama da kai, ajiye matsayi na 3 seconds. Muna maimaita a gefe na biyu.
5. Exercise Kegel - zauna tare da ketare kafafu, ajiye hannunsa a bayan bene. Muna ƙoƙari mu jawo hankalinmu kamar yadda ya kamata a sama. Idan kunyi aiki daidai tare da tsokoki na ciki, zaku iya gani daga waje yadda yadda ke ciki ya karɓa. Domin ranar da kake buƙatar yin akalla 100 lambobi, wannan aikin za a iya yi a ko'ina. A ƙarshen kowace hanya, kana buƙatar gyara ƙwayar ƙwayar cikin ciki kuma ka yi ƙoƙarin kiyaye su a cikin lokacin da zai yiwu.
6. Kuma motsawa na ƙarshe a cikin ƙananan ƙananan bayan haihuwa ya ɗauki babban matashin kai, ƙafa ƙafar ƙafa baya, zana hannunka a tsaye a sama, juya kishiyar gaba zuwa cikin ƙafarka, tare da fitarwa daga gefen kwatsam, yana buɗewa na biyu a ciki. Tashi - ƙin, ƙananan ƙasa - exhale.