Ibisobanuro bigufi:

Porogaramu

Research Ubushakashatsi mu by'ubuvuzi bwerekana ko nyuma y’isomo rimwe ry’ubuvuzi, bushobora kongera imitsi 16% kandi bikagabanya amavuta 19% icyarimwe.

➢ Gukoresha imitsi yo munda, gushiraho umurongo wa veste / gukoresha imitsi yibibuno, gukora ikibuno cya pach / gukora imitsi yo munda yo munda, no gushiraho umurongo wamazi.

Kunoza imitsi yo munda irekura bitewe na rectus abdominis, no gushiraho umurongo wa veste. Birakwiriye cyane cyane kubabyeyi bafite ubwiyongere bwinda bwinda ninda irekuye kubera gutandukana kwa rectus abdominis nyuma yo kubyara.

➢ Kugirango uhindure ivugurura rya kolagen yo mumitsi yo hepfo ya pelvic yo hepfo, komeza imitsi ya pelvic hasi yoroheje, ukemure ikibazo cyo kwinjira kwinkari no kudacika intege, kandi bigerweho muburyo butaziguye ingaruka zo gukomera kwinda ibyara.

➢ Imyitozo ngororamubiri ishimangira imitsi yibanze, harimo ninda yinda yingenzi (rectus abdominis, oblique yo hanze, oblique y'imbere, transvers abdominis) hamwe na gluteus maximus yintangangore ntoya. Amatsinda yimitsi arashobora kurinda urutirigongo, kugumana igihagararo gikwiye, kugabanya ubushobozi bwimikino no kugabanya amahirwe yo gukomeretsa umubiri, no gutanga amahirwe yimiterere yumubiri.

Ibyiza

1. Irashobora gushiraho uburyo butandukanye bwo gutoza imitsi.

. ibipimo byo kuvura byombi birashobora guhinduka byigenga; irashobora gukora abantu babiri icyarimwe, ibereye abagabo nabagore.

3. Ni umutekano kandi udatera, utari uwubu, utari hyperthermia, kandi utari imirasire, kandi nta gihe cyo gukira.

4. Nta cyuma, nta inshinge, nta muti, nta siporo, nta ndyo, Kuryama gusa bishobora gutwika amavuta no kubaka imitsi, kandi bigahindura ubwiza bwimirongo.

5. Kuzigama umwanya n'imbaraga, kuryama muminota 30 = kugabanuka kwimitsi 30000 (bihwanye na 30000 yinda yinda / guswera)

6. Nibikorwa byoroshye nubwoko bwa bande. Umutwe ukora ukeneye gusa gushyirwa mubice bikora byabashyitsi, kandi birashobora gushimangirwa nitsinda ryihariye ryibikoresho, bitabaye ngombwa ko umuranga ukora ibikoresho, byoroshye kandi byoroshye.

7. Ntabwo ari igitero, kandi inzira iroroshye kandi nziza. Gusa uryame kandi ubunararibonye nkimitsi yonsa.

8. Mugihe cyo kuvura, habaho kumva gusa kwikuramo imitsi, nta bubabare cyangwa ibyuya, kandi nta ngaruka mbi ku mubiri, kora ugende.

9. Hariho ubushakashatsi buhagije bwo kwerekana ko ingaruka zo kuvura zidasanzwe. Bifata imiti 4 gusa mugihe cyibyumweru bibiri, kandi buri gice cyisaha, urashobora kubona ingaruka zo guhindura imirongo aho bivuriza.

10.

Ibisobanuro

Ingaruka zo Kuvura