Malangizo 10 Othandiza Othandizira Kusadziletsa Pamene Mukuthamanga ndi Kuyenda

Simuli nokha. Kafukufuku wa othamanga achikazi adapeza kuti 20% amakhala ndi vuto la mkodzo, ndipo Runners' World inanena kuti chiwerengerochi chikhoza kufika 40%. Chifukwa chake ngati mutulutsa mkodzo mukuthamanga kapena mukuyenda, limbikani mtima: izi ndizofala, ndipo mutha kuziwongolera.

Kusadziletsa kupsinjika kumangotanthauza kukakamiza pachikhodzodzo kumayambitsa kutulutsa. Kugunda kwa phazi lolimba, mapiri, ndi khama zimakankhira pansi pa chikhodzodzo chomwe chimafuna chithandizo chochulukirapo. Uko si kufooka. Ndi zimango.

Malangizo khumi othandiza angakuthandizeni kukonzekera, kusintha njira yanu, kusankha zinthu zoyenera, ndi kudziwa nthawi yoti mufufuze thandizo la akatswiri. Mutha kupitiliza kudula mitengo. Umu ndi mmene.

Zofunika Kwambiri

• Sungani madzi anu pewani kutayikira : Imwani mosalekeza, koma chepetsani musanathamangire.

• Limbitsani minofu ya m'chiuno tsiku lililonse ndi Kegels kuti muthandizire bwino chikhodzodzo.

• Sankhani zinthu zoyamwa zomwe zimagwirizana ndi kutayikira kwanu komanso kutalika kwa ntchito.

• Gwiritsani Ntchito Knack: Finyani pansi pa chiuno musanayetsemulire kapena kuthamanga kuti musadutse.

• Onani pansi PT kapena dokotala ngati kutayikira kukupitilira kapena kusokoneza moyo wanu.

Chifukwa Chake Kutulutsa Mkodzo Kukathamanga Kumachitika

Kupsinjika Maganizo mu Makhalidwe Osavuta

Kupsyinjika kwa mkodzo ndi dzina lachipatala la chinthu chophweka kwambiri. Kupsyinjika kumawonjezeka pa chikhodzodzo, ndipo mkodzo pang'ono umatuluka. Kupsyinjika kumachokera ku mphamvu ndi khama, osati kuchokera ku khalidwe lofooka kapena maganizo oipa. Minofu yanu ya m'chiuno imagwira ntchito ngati legeni pansi pa chikhodzodzo. Akataya kamvekedwe kake, gulayeyo imasiya kugwira ntchito.

Vutoli ndilofala kwambiri mwa amayi omwe akugwira ntchito kuposa momwe anthu ambiri amaganizira. Kuwunika mwadongosolo ndi kusanthula kwa meta kunapeza kuti 36% ya othamanga achikazi pamasewera osiyanasiyana amakumana ndi vuto la mkodzo. Kusanthula komweku kunanenanso kuti othamanga anali ndi chiopsezo chachikulu cha 177% cha kusadziletsa poyerekeza ndi amayi omwe amakhala pansi. Lipoti lina la bulogu lonena za maseŵera apasukulu asukulu linanena kuti 68.5% ya othamanga aakazi apasukulu anena za kupsinjika kwa mkodzo. Chotero mkazi amene ali pafupi nanu pa mzere woyambira angakhale akulimbana ndi chinthu chomwecho.

Zomwe Zimayambitsa Panjira ndi Kutsata

Kusuntha kwina kumayika katundu wambiri pamimba ya chiuno kuposa ena. Kutsika kutsika kuli pamwamba pa mndandanda, chifukwa sitepe iliyonse imatumiza mphamvu kupyola miyendo yanu ndi thunthu lanu. Kuthamanga kumachita zomwezo pa liwiro lapamwamba. Kulumpha, kutsokomola, ndi kuyetsemula kugundana konse kwa mtima. Kuyenda maulendo ataliatali kumawonjezera maola ochulukirapo, makamaka ndi paketi yolemera.

Mutha kuzindikira Kutuluka kwa chikhodzodzo pakuyenda pamiyala, kapena kuchucha pamene ukuthamanga pa liwiro lathyathyathya. Zoyambitsa izi ndizodziwikiratu, ndipo iyi ndi nkhani yabwino. Mukadziwa nthawi zomwe zimayambitsa kupsinjika maganizo panthawi yochita masewera olimbitsa thupi, mukhoza kukonzekera mozungulira. Malangizo otsatirawa akukuwonetsani momwe mungachitire.

Langizo 1: Nthawi Yanu Yamadzimadzi

N'chifukwa Chiyani Ndimakodzera Ndikamathamanga?

Mungadabwe kuti, chifukwa chiyani ndimakodza ndikathamanga? Nthawi zambiri yankho limakhala mu botolo lanu lamadzi. Madzi ochepa kwambiri amapangitsa mkodzo wanu kukhala mdima komanso wokhazikika. Mkodzo wokhazikikawo umakwiyitsa chikhodzodzo ndikupangitsa kufulumira. Kuchuluka kwamadzimadzi musanatuluke kumadzaza chikhodzodzo mwachangu ndikuwonjezera mwayi Chikhodzodzo chimatuluka poyenda.

Kukonza sikumwa mocheperapo. Ndikumwa mowa mwanzeru tsiku lonse. Yesani kumwa malita 1.5-2 tsiku lililonse, kapena pafupifupi ma ola 40 mpaka 60, ndipo onetsetsani kuti mkodzo wanu ukhala wachikasu kuti ukhale woyera. Sungani caffeine musanayambe masewera olimbitsa thupi, inunso. Khofi, soda, ndi tiyi zitha kuyambitsa changu ndikukutumizani kukasaka bafa pakati pa kuthamanga.

Idyani Moyambirira, Osati M'mbuyomu

Kutsogolo kudzaza madzi anu m'mawa ndi madzulo. Kenako chepetsani zakumwa zazikulu kwa mphindi 30 mpaka 60 musanayambe kuthamanga. Izi zimapatsa thupi lanu nthawi yokonza madziwo m'malo mowasunga m'chikhodzodzo nthawi iliyonse. Chizoloŵezi chokhazikika, chokhazikika chimagunda kukumba botolo panjira.

Dongosolo limathandiza kukonzanso chikhodzodzo chanu kuti chidzaze bwino komanso kuti chituluke. Chepetsani zamadzimadzi ikatha 6 koloko masana kuti mudule maulendo osambira usiku ndi kusadziletsa m'mawa. Yesani izi: imwani pafupipafupi tsiku lonse, tsitsani ola limodzi musanathamangire, ndipo tsitsani chikhodzodzo chanu musanachoke. Kusintha pang'ono pa nthawi kungapangitse kukodza pamene mukuthamanga kwambiri ndi nkhawa.

Langizo 2: Chotsani Chikhodzodzo Chanu Choyamba

Pre-Run ndi Pre-Trail Routine

Pangani bafa kuyimitsa chinthu chomaliza musanatuluke pakhomo. Chikhodzodzo chathunthu chimakhala chotsika komanso cholemera, ndipo mayendedwe aliwonse amakankhira pansi. Kuchotsa kaye kumachotsa zovutazo ndikuchepetsa mwayi wanu Chikhodzodzo chimatuluka poyenda. Ganizirani izi ngati gawo la cheke cha zida zanu, pafupi ndi kumanga nsapato zanu ndikugwira makiyi anu.

Mutha kupanga izi kukhala chizolowezi. Penyani musanathamangire, nthawi iliyonse, ngakhale mutakhala kuti muli bwino. Kuyima mwachangu kumatenga mphindi ziwiri ndikukupulumutsirani kukangana kwapakati. Lamulo lomweli limagwiranso ntchito pamutu wapanjira. Gwiritsani ntchito chimbudzi musanayambe kuthamanga kapena kukwera maulendo, ndipo mumayamba ulendo uliwonse ndi slate yoyera.

Konzani Zoyimitsa Bafa

Pamaulendo, fufuzani njira yanu musanapite. Mapu amayendedwe ndi mapulogalamu oyendayenda nthawi zambiri amazindikira komwe mabafa ndi zimbudzi za dzenje zimakhala, choncho yang'anani pamene mukukonzekera. Kudziwa zosankha zanu pasadakhale kumachepetsa nkhawa zomwe zingayambitse mwadzidzidzi. Yambani ndi misewu yaifupi, yosamalidwa bwino yomwe ili ndi malo ofikirako, kenaka onjezerani kuchuluka kwanu pamene chidaliro chanu chikukula.

Magawo a Backcountry amafunikira dongosolo losiyana. Tsatirani machitidwe a Leave No Trace ndipo khalani osachepera 200 mapazi kuchokera kumadzi, misewu, ndi misasa mukafuna kupita. Nyamulaninso zida zosinthira zazing'ono: thumba lopanda madzi lokhala ndi zotsalira zovala zamkati zoyamwa , zopukutira zopanda fungo, ndi chikwama cha zinthu zakale. Ngati kutayikira kukuchitika, khalani chete, sinthanani ndi kuyanika zinthu pamalo achinsinsi, ndikusindikizanso zomwe zidagwiritsidwa ntchito. Kukonzekera bwino kumapangitsa kuti kusadziletsa kukuchepetseni ulendo wanu.

Langizo 3: Limbikitsani Pansi pa Chiuno Chanu

Kegel Basics kwa Oyamba

Minofu yamphamvu yapansi panthaka imapatsa chikhodzodzo chithandizo chomwe chimafunikira pamayendedwe aliwonse. Kegels amapanga chithandizo chimenecho, ndipo amatenga mphindi zochepa patsiku. Yambani poyeserera mutagona. Mphamvu yokoka imakutsutsani mukayimirira, ndipo kugona pansi kumakuthandizani kuyang'ana minofu yoyenera.

Nayi njira yoyambira:

1. Finyani minofu ya m'chiuno ngati mukuyesera kuti musadutse mpweya kapena kuyimitsa mkodzo.

2. Gwirani kufinya kwa masekondi atatu, kenaka mupumule kwa masekondi 5 mpaka 10.

3. Onjezani sekondi imodzi sabata iliyonse mpaka mutha kugwira kwa masekondi khumi.

4. Bwerezani ka 10 pa gawo lililonse.

Khalani omasuka m'mimba, miyendo, ndi matako. Mutha kuwagwira ndi dzanja lanu kuti muwone. Njira imodzi yophunzirira: lingalirani kuyimitsa kutuluka kwa mkodzo kuti mupeze minyewa, koma osayimitsa mkodzo pafupipafupi, chifukwa izi zitha kubweretsa chiopsezo cha matenda.

Pangani Ndondomeko Yatsiku ndi Tsiku

Kusinthasintha kumafunika kwambiri kuposa mphamvu. Dongosolo losakhazikika limakupangitsani kuti muyende bwino:

Maphunziro a pansi pa chiuno amakwanira mosavuta m'moyo watsiku ndi tsiku. Pangani seti pamene ketulo ikuwira, ina pa nyali yofiyira, ndi ina musanagone. Mukayambiranso kuthamanga kapena kuwonjezera mtunda, onjezerani pang'onopang'ono. Perekani minofu nthawi kuti azolowere, ndipo funsani dokotala ngati muwona palibe kusintha pambuyo 3-4 miyezi. Ndi chizolowezi chokhazikika, kupsinjika maganizo ndi kusadziletsa Kutuluka kwa chikhodzodzo nthawi zambiri kumakhala kosavuta kuwongolera.

Langizo 4: Pumulani ndi Kumangirira

Lumikizani Mpweya ku Kugunda Kwamapazi

Mpweya wanu ndi chiuno chanu zimagwira ntchito ngati gulu. Mukakoka mpweya, diaphragm imatsika ndipo pansi pa chiuno kumamasuka. Mukatulutsa mpweya, diaphragm imamasuka ndipo minofu yapansi pa chiuno imalumikizana. Dongosololi limalola thupi lanu kuthana ndi kupanikizika ndikuyenda kulikonse.

Kuthamanga kumaphwanya kamvekedwe kameneko mukamagwira mpweya wanu kapena kugwira abs yanu. Pansi pa chiuno cholimba, chophunzitsidwa mopitirira muyeso sichingapumule ndikuyambiranso bwino. Kenako kugunda kolimba kwa phazi kumachepetsa kupanikizika, ndipo kutulutsa kwa chikhodzodzo kumatsatira. Yesani kuyika nthiti zanu pamwamba pa chiuno chanu ndikutsamira pang'ono. Pumani mozama mu diaphragm yanu ndikufananiza kayimbidwe kake ndi masitepe anu, monga kutulutsa mpweya masitepe awiri ndikutulutsa mpweya awiri. Njira yosavuta iyi imathandizira minofu ya m'chiuno mwako nthawi yonseyi.

Knack Pamaso Kuthamanga ndi Kutsokomola

Knack ndi njira ya 'finyani musanayetsemulire'. Musanayambe kutsokomola, kuseka, kuyetsemula, kapena kuthamanga, kwezani pang'onopang'ono ndikufinya pansi m'chiuno mwako m'mwamba ndi mkati. Pre-contraction iyi imaumitsa chithandizo cha mkodzo ndikuletsa kutuluka kwa mkodzo. Miller et al. adapeza kuti Knack pakutsokomola pang'onopang'ono komanso mwakuya adadula mkodzo ndi 98.2% ndi 73.3%. Mpumulo umenewo ukhoza kuwonekera mkati mwa sabata, zomwe zimasonyeza kufulumira kwa injini relearing m'malo mochedwa kukula kwa minofu.

Yesani kunyumba musanadalire panjira:

1. Khalani pansi kuti mupeze chithandizo chowonjezera ndikufinya pansi pachiuno.

2. Khosomolani mopepuka mutangofinya.

3. Kupita patsogolo ku chifuwa chachikulu, kenako kuyimirira.

Pitirizani kupuma ndipo pewani kukokera m'mimba mwako kapena kukumbatira miyendo yanu. Gwiritsani ntchito Knack isanakwane mphindi iliyonse yomwe nthawi zambiri imakupangitsani kuti mutuluke panthawi yolimbitsa thupi. Ndiye mulole minofu ipumule pakati pa zoyesayesa. Pansi pa chiuno chomwe chimatha kumasula chimagwira ntchito bwino kuposa chomwe chimamangidwa tsiku lonse. Pochita masewera olimbitsa thupi, chingwechi chimakhala chodziwikiratu, ndipo kusadziletsa kumasiya kuwongolera kuthamanga kwanu.

Langizo 5: Sinthani Fomu Yanu Yothamanga

Kutsika Kocheperako, Mayendedwe Aafupi

Mapazi anu amatumiza mphamvu molunjika m'miyendo yanu ndi thunthu lanu. Kuchulukitsa kumapangitsa mphamvuyo kukhala yoipitsitsa. Kuyenda kwautali kutsogolo kumakhala ngati brake, ndipo kukatera kulikonse kumafunsa zambiri za minofu yanu yapansi. Dumphani mitengo yotsika mwachangu. Apa ndi pamene malo otsetsereka ndi olemetsa amawunjikana, ndipo zizindikiro za kusadziletsa zimawonekera.

Yesani masitepe achifupi, ofulumira pa liwiro lomwelo. Kutsika pang'ono kumathandiza apa. Ngakhale kuwonjezereka kwa 5-10% kungathe kuchepetsa mphamvu ndikuchepetsa katundu wanu pansi pa chiuno. Kafukufuku wina anapeza kugwirizana kosiyana pakati pa cadence ndi vertical oscillation (r = −0.512, p = .018), kutanthauza kuti pang'onopang'ono cadence inabweretsa kudumpha kwambiri. Mukafupikitsa, komabe, mumadumpha kwambiri, zomwe zimakweza kupanikizika ndipo zimatha kuwonjezera kutuluka kwa chikhodzodzo panthawi yolimbitsa thupi. Yembekezerani malo apakati, ndipo lolani kuthamanga kutalikitse mayendedwe anu mwachibadwa. Gwiritsani ntchito maulendo othamanga pamene simungathe kuthamanga mofulumira.

Pitilizani kuphunzitsa koma sinthani: ngati kutayikira kukuwoneka mochedwa pakutha, fupikitsani kuthamanga ndikumanganso voliyumu pang'onopang'ono; ngati kukweza kolemera kumayambitsa kudontha, chepetsani kulemera pang'ono ndikutulutsa mpweya kudzera mu gawo lolimba kwambiri la rep, ndikumangirira voliyumu pang'onopang'ono.

Limbitsani Mchiuno ndi Ma Glutes

M'chiuno mwanu ndi glutes kukhazikika pelvis ndi sitepe iliyonse. Zikakhala zofooka, minofu ya m'chiuno mwako imatenga ulesi ndikutopa. Ichi ndichifukwa chake kutulutsa kwa chikhodzodzo kumawonekera mochedwa. Mangani gluteus maximus, gluteus medius, zozungulira zakuya za m'chiuno, ndi zolimbitsa thupi zoyambira ndi milatho, mwendo umodzi waku Romanian deadlifts, step-ups, clamshell, ndi lateral band kuyenda.

Kodi milatho atagona chagada ndi mawondo wopindika ndi mapazi lathyathyathya. Finyani ma glutes anu, kwezani m'chiuno mwanu, gwirani, ndiye pansi. Kwa zipolopolo, gonani m'mbali mwanu ndi m'chiuno ndi mawondo, sungani mapazi anu palimodzi, ndipo kwezani bondo lakumtunda osatembenuza kumbuyo kwanu. Lekani kuthamanga pamaso pa chiuno chanu ndi minofu ya m'mimba kutopa. Kutopa ndi pamene mawonekedwe amatsika ndi kutayikira kumayamba.

Tip 6: Sankhani Absorbent Products

Zovala Zam'kati Zovala Zosamalitsa vs. Pads

Mapadi ndi zovala zamkati zoyamwitsa zili ndi malo muzotengera zanu. Kusankha koyenera kumatengera kuchuluka komwe mumatulutsa komanso nthawi yayitali bwanji. Mapadi amagwirizana ndi kutayikira kopepuka komanso kuyesetsa kwakanthawi. Zovala zamkati zowoneka bwino zimawala chifukwa chochucha kwambiri komanso kuyenda kwanthawi yayitali, chifukwa zimakhazikika ndikusunga zambiri.

Miyezo ya ma absorbency imakupatsani njira yosavuta yofananira ndi chinthu ndi zosowa zanu. Kutayikira pang'ono kumafikira 8 oz., kutsika pang'ono mpaka 16 oz., kutayikira pang'ono mpaka 24 oz., ndi kutayikira kolemera mpaka 30 oz. Zovala zamkati zotayidwa zomwe zimagwiritsidwa ntchito tsiku ndi tsiku nthawi zambiri zimakhala zocheperako, pomwe masitayelo owonjezera amafika pachitetezo cholimba. Pakuthamanga kwamphamvu kwambiri, zovala zamkati zophatikizika zimakhazikika bwino kuposa pad. Kwa mtunda wautali wodutsa mphindi 30, zovala zamkati zokoka zimapatsa mphamvu komanso kuyamwa mwachangu.

Chiaus amapanga matewera akuluakulu, mathalauza okoka, ndi zodzikongoletsera zamkati. Chilichonse chimadutsa pamacheke okhwima ndikunyamula ziphaso monga FDA, ISO, ndi OEKO-TEX.

Fit, Nsalu, ndi Chafing

Chafing imawonekera pamene chinthu chinyowa, chothina kwambiri, chimasintha ndikuyenda, kapena kukhalabe nthawi yayitali mukatuluka thukuta. Mkati mwa ntchafu, mapindikidwe a khungu, ndi khungu lozungulira miyendo yotanuka ndizomwe zimatentha kwambiri. Zinthu zopumira, zofewa, zokwanira bwino zomwe zimachepetsedwa popaka, komanso zinthu zomwe zimachotsa chinyezi pakhungu lanu zimakupangitsani kuuma.

Mapiko ayenera kuyang'ana kachiwiri. Mapiko omatira omwe amakhalabe tsiku labwinobwino amatha kusanduka nsonga zogundana pothamanga. Yang'anani zojambula zopanda mapiko kapena zomata zotsika, kuphatikiza zotchingira zotetezedwa za miyendo ndi zopindika zomwe zimakulolani kupinda ndi kutambasula. Ngati mukupitiriza kupsa mtima, kutayikira, kapena kugwedeza, mankhwala anu akhoza kukhala osayenera. Sitayilo yomwe imagwira ntchito usiku umodzi ingamve ngati yachulukira pothamanga, ndipo chopepuka sichingagwire ntchito polimbitsa thupi.

Langizo 7: Yesani Pessary kapena Thandizo Lamkati

Kodi Pessary Ndi Chiyani

Pessary ndi kachipangizo kakang'ono komwe mumayika kumaliseche ndipo mutha kutulutsa. Imanyamula minyewa yomwe imasunga ziwalo za m'chiuno. Umu ndi momwe zimagwirira ntchito:

1. Inu mumayika pessary mu nyini.

2. Imanyamula minyewa ya nyini yomwe imathandizira ziwalo za m'chiuno.

3. Ikakhazikika, imachirikiza chikhodzodzo, chiberekero, ndi rectum.

4. Thandizoli limachepetsa kuthamanga kwa nyini ndikuchepetsa kutuluka kwa mkodzo.

5. Ziwalo zikakhala pamalo oyenera, chikhodzodzo chimatuluka mosavuta ndipo kudontha kumatsika.

Pessary ya Hodge yokhala ndi chithandizo imanenedwa kuti imagwira ntchito bwino popewa kutayikira panthawi yolimbitsa thupi. Chipangizo chabwino kwambiri ndi chotetezeka, chaching'ono, chotsika mtengo, komanso chosavuta kuyika ndikutulutsa nokha. Amayi ena amagwiritsanso ntchito tampon ngati chithandizo chosavuta chamkati panthawi yolimbitsa thupi. Sichinthu cholowa m'malo mwa chipangizo chokhazikika, koma chimatha kupereka chithandizo chopepuka pakanthawi kochepa.

Kulankhula ndi Wothandizira Za Fit

Funsani wothandizira za kukwanira ndi kutonthozedwa musanavale chithandizo chilichonse chamkati paulendo wautali kapena kukwera. Chipangizo chomwe chimapaka kapena kukanikiza pamalo olakwika chimapangitsa kuyenda kwanthawi yayitali kukhala kovutirapo. Odwala ambiri amaika pessary pokhapokha akuyembekeza kutulutsa, monga panthawi yolimbitsa thupi. Izi zimapangitsa kukhala chithandizo chothandizira kwakanthawi pamene mukupanga mphamvu yapansi pa pelvic. Zizindikiro zikachoka, mutha kusiya kugwiritsa ntchito.

Bweretsani mndandanda wachidule wa mafunso paulendo wanu. Funsani mtundu wanji wa prolapse womwe muli nawo komanso ndi zizindikiro ziti zomwe pessary ingachite bwino. Funsani zomwe zimachitika ngati woyambayo sakukwanira. Funsani ngati mungathe kuvala pokhapokha panthawi yothamanga kwambiri kapena poyenda. Funsaninso zotsatira zake zomwe ziyenera kuyambitsa kuyimba. Penyani kuthamanga kwatsopano, kusisita, kuyabwa, kupweteka, kapena kusintha kwa chikhodzodzo ndi matumbo. Lankhulani ndi katswiri wa zaumoyo musanayambe kuphatikiza pessary ndi chovala chothandizira kunja.

Langizo 8: Konzani Njira Zozungulira Zipinda Zosambira

Mapu Malo Opumulira ndi Ma Trailheads

Dziwani komwe zimbudzi zili musanayambe kuthamanga kapena kukwera. Kudziwa komwe kuli mabafa oyandikira kwambiri kumachotsa nkhawa yomwe nthawi zambiri imakhala nthawi yayitali kuposa kutayikira komweko. Kudandaula kuti kupeza bafa, ndi kuopa ngozi, kungakhale koipitsitsa kuposa momwe zilili. Kupanga zosankha zanu pasadakhale ndi chimodzi mwazinthu zanzeru kwambiri zomwe mungachite. Zimakupatsani mtendere wamumtima, zodabwitsa zochepa, komanso chidaliro chochulukirapo.

Mapulogalamu opeza zimbudzi ndi zida zopezera chimbudzi zimapangitsa izi mwachangu. Harvard Health imathandizira kupanga mapu pasadakhale, ndipo njira zambiri zamanjira zimagawana zomwe ali nazo. Mapu amayendedwe atha kuwonetsa mayendedwe, akasupe akumwera, zimbudzi zaukhondo, ndi kuyimika magalimoto zonse pamalo amodzi. Mapaki ena amapereka mamapu osindikizidwa kapena opezeka a PDF omwe mungagwiritse ntchito popanda intaneti. Ena, monga tsamba la Alta's Summer Trail Information, lembani mitu yeniyeni ndikuzindikira kuti ndalama zothandizira zimalipira kukonzanso bafa. Dzipatseni chilolezo kuti muyimenso. Tengani malo aliwonse opumira ngati kupambana, osati kuchedwa.

Backcountry Strategies

Kumalo akutali, dongosolo lopangidwa pasadakhale limachepetsa nkhawa komanso changu chomwe chimabwera ndi icho. Machitidwe okodza a Leave No Trace akukupemphani kuti muyendepo mtunda wa 200 mita kuchokera ku magwero amadzi, misewu, ndi misasa. Pazinyalala zolimba, kumba dzenje la mphaka lakuya mainchesi 6-8 ndikukwirira njira yonse. Tulutsani mapepala, matamponi, ndi zopukutira, ngakhale zokhala ndi manyowa, chifukwa siziwonongeka. Pamwamba pamtengo, dumpha dzenje la mphaka ndikunyamula chikwama cha WAG chadzidzidzi m'malo mwake.

Pangani zida zazing'ono zothandizira kusadziletsa mukamachita masewera olimbitsa thupi kutali ndi zida. Chikwama chosalowa madzi chokhala ndi Zovala zamkati zosiya kuyamwa , zopukuta zopanda fungo, ndi chikwama cha zinthu zomwe zagwiritsidwa ntchito nthawi zambiri. Yesetsani kuchita izi pamaulendo afupiafupi poyamba. Mwanjira imeneyi mumadziwa momwe mungasamalire kutuluka kwa mkodzo panthawi yochita masewera olimbitsa thupi musanayende ulendo wautali. Kukonzekera bwino kumapitilirabe ndikuyenda pa kalendala yanu, osachokapo.

Tip 9: Onani Pelvic Floor PT

Momwe Kuunika Kumawonekera

Katswiri wamankhwala akuyang'ana thupi lanu lonse, osati minofu yomwe mumafinya. Ulendo woyamba umayamba ndi mafunso okhudza momwe mumamwa mowa, momwe mumagwiritsira ntchito bafa, ndi ululu uliwonse panthawi ya zinthu monga kugwiritsa ntchito tampon kapena kugonana. Wothandizira wanu ndiye akufotokozera mayeso amkati ndikukupatsani fomu yololeza. Mutha kubweretsa chaperone wanu, kugwiritsa ntchito woperekera chithandizo kuchipatala, kapena kukana mayeso amkati kwathunthu. Mumalamulira nthawi zonse.

Ndi chilolezo chanu, dokotala amakuwonani mukuchita kegel, chifuwa, ndi kusuntha. Chala chokhala ndi golovu, chopaka mafuta ndiye chimayang'ana mphamvu ya minofu ndi kupirira pamene mukufinya. Kenako pamabwera mayeso a mafupa a m'chiuno ndi msana wanu, kuphatikiza mayendedwe osiyanasiyana komanso kuyezetsa minofu. Wothandizira wanu amapitilira zomwe mwapeza ndikupanga dongosolo la chisamaliro. Ndondomekoyi ingaphatikizepo kutambasula kwa chiuno, kulimbikitsa pakati ndi chiuno, kutambasula kwamanja, ndi kegels kapena reverse kegels. Othandizira ena amayitanitsanso kuyesa kwa urodynamic, ultrasound, kapena MRI imaging kuti awone momwe chikhodzodzo chanu chimagwirira bwino ndikuchotsa mkodzo.

Zolimbitsa thupi ndi Biofeedback

Wothandizira wanu amasankha masewera olimbitsa thupi omwe akugwirizana ndi zosowa zanu. Kuti mupewe kupsinjika maganizo, prolapse, kapena rehab pambuyo pa opaleshoni, cholinga chake ndikuphunzitsa. Izi zikutanthauza kuti kupirira kumalimbitsa mphamvu yogwira, mphamvu yothamanga mwachangu kuti iphunzitse kuyankha mwachangu, komanso kutsika kwa masitepe komwe kumasuntha kufinya mmwamba ndi pansi. Pakumva ululu wa m'chiuno kapena kudzimbidwa, kuyang'ana kumapita kumaphunziro otsika, ndikupumira pang'ono komanso kupuma kwa diaphragmatic kuti mupumule minofu yogwira ntchito kwambiri.

Biofeedback imagwira ntchito ngati chida chophunzitsira, osati mankhwala omwe amagwiritsidwa ntchito ku minofu yanu. Masensa ang'onoang'ono amakhala mbali zonse za anus, ndi seti yachiwiri kudutsa pamimba panu, zonse zolumikizidwa ndi chinsalu chomwe chikuwonetsa zochitika za minofu. Amayi ambiri amagwiritsa ntchito mwangozi ma abs awo panthawi yophunzitsira chiuno, ndipo masensa am'mimba amapeza izi. Ma grafu ndi ma toni amakuthandizani kuphunzira kuwongolera, ndipo wothandizira wanu amatha kuyeza mphamvu ndikutsata zomwe mwapeza pakati pa maulendo. Ma cones olemedwa ndi nyini, zida za mpweya, ndi kudzifufuza pa chala zimapereka njira zina zoyankha. Kafukufuku amathandizira kuti pakhale cholinga cha masekondi 10 kuti azitha kuyendetsa bwino mkodzo, zomwe zimapangitsa kuti mphamvu yogwira ntchito ikhale yothandiza kwambiri pakuchotsa mkodzo. Funsani za kutumiza ngati kutuluka kwa mkodzo panthawi yolimbitsa thupi kukusokonezani kuthamanga kwanu.

Langizo 10: Dziwani Nthawi Yokaonana ndi Dokotala

Mbendera Zofiira Zomwe Zimapereka Kuyendera

Kutulutsa kochulukira kumatha kuthandizidwa ndi malangizo omwe ali pamwambapa. Koma zizindikiro zina zikutanthauza kuti muyenera kupangana posachedwa. Yang'anani kupweteka pamene mukukodza, magazi mumkodzo wanu, kapena kusintha kwadzidzidzi muzochita za chikhodzodzo. Kutulutsa komwe kumayamba usiku, kapena komwe kumachitika popanda mphamvu kapena kuyesetsa kulikonse, kumayeneranso kuyang'anitsitsa.

Samalani kuti kusadziletsa kumakhudza bwanji tsiku lanu. Ngati kutayikira kukulepheretsani kuyenda, kukusokonezani kuthamanga kwanu, kapena kukupangitsani kupewa mapulani ochezera, ndiye chifukwa chokwanira kuti mupeze thandizo. Simufunikanso kudikira mpaka zinthu ziipireipire. Dokotala akhoza kuletsa matenda ndi zina zomwe zimayambitsa, ndikukulozerani ku sitepe yotsatira yoyenera.

Njira Zochizira Zomwe Mungafunse

Muli ndi zosankha zambiri kuposa momwe anthu ambiri amaganizira. Funsani za kuphunzitsidwa kwa minofu ya m'chiuno choyamba, popeza malangizo amavomereza ngati chisamaliro choyamba. Pessary ndi chipangizo china choyenera kuyesedwa musanachite opaleshoni, ndipo chimagwirizana ndi anthu omwe sangathe kapena sakonda kuchita masewera olimbitsa thupi a m'chiuno.

Ngati chithandizo chanthawi zonse sichikuyenda bwino, funsani opaleshoni yomwe ingaphatikizepo. Sling yapakati pa mkodzo ndi njira yodziwika bwino ya opaleshoni pamene njira zodzitetezera zimalephera, malinga ndi ndondomeko ya 2017 AUA / SUFU. Zosankha zina ndi monga autologous fascial sling, sphincter yopangira mkodzo chifukwa cha kuperewera kwa sphincter, ndi ma bulking agents. Duloxetine ikhoza kuperekedwa kwa amayi omwe amakana opaleshoni, ngakhale zotsatira zake zimachepetsa kugwiritsidwa ntchito kwake. Bweretsani mafunso anu ndikulola wopereka wanu kuwongolera chisankho. Mpumulo ku kupsinjika kwa mkodzo wosadziletsa nthawi zambiri umapezeka, ndipo kutuluka kwa mkodzo panthawi yolimbitsa thupi sikuyenera kukhala kwanthawi zonse.

Kuchucha mkodzo mukathamanga kapena kukwera m'mwamba kumakhala kofala, ndipo ndikosavuta. Palibe chifukwa chosiyira. Yambani ndi kusintha kumodzi kapena ziwiri, monga kuphunzitsa pansi pa chiuno ndi mankhwala omwe akugwirizana ndi zosowa zanu. Masitepe ang'onoang'ono amawonjezeka mofulumira.

Minofu ya m'chiuno mwanu imakula kwambiri ndikuchita tsiku ndi tsiku. Zogulitsa za Absorbent zimakupangitsani kukhala omasuka mukamayesetsa nthawi yayitali. Pamodzi, amakuthandizani kuti musiye kuchucha mukuthamanga ndikubwerera kumayendedwe omwe mumakonda.

Simuyenera kulingalira izi nokha. Thandizo la akatswiri lilipo, ndipo limagwira ntchito. Kusadziletsa sikupeza mawu omaliza. Zingwe, khalani achangu, ndipo pitilizani kupita patsogolo.

FAQ

Kodi ndikwachilendo kutulutsa mkodzo uku mukuthamanga?

Inde, ndipo muli pagulu labwino. Kafukufuku akuwonetsa kuti pafupifupi mkazi mmodzi mwa atatu othamanga amakumana ndi vuto la mkodzo. Kugunda kwa phazi lolimba ndi kuyesetsa kukankhira pansi pachikhodzodzo chanu. Minofu ya m'chiuno mwako imagwira ntchito ngati legeni. Legeni ikataya kamvekedwe kake, mkodzo pang'ono umatuluka. Izi zimango, osati kufooka.

Kodi ndisiye kuthamanga mpaka kutayikira kuleke?

Ayi. Mukhoza kupitirizabe kuphunzitsa pamene mukukonza vutolo. Fupilani kuthamanga kwanu ndikumanganso voliyumu pang'onopang'ono ngati kudontha kumawonekera mochedwa pakulimbitsa thupi. Onjezani maphunziro apansi pa chiuno ndi chinthu chomwe chikugwirizana ndi zosowa zanu. Kusiya si yankho. Kusintha ndi.

Kodi maphunziro a m'chiuno amatenga nthawi yayitali bwanji kuti agwire ntchito?

Perekani nthawi ndikukhala mosasinthasintha. Mayesero opambana adachita tsiku lililonse kwa masabata 15 mpaka 20. Knack imatha kubweretsa mpumulo mkati mwa sabata, chifukwa imaphunzitsa kufulumira. Mphamvu zenizeni za minofu zimamangika pakapita miyezi. Lankhulani ndi dokotala ngati simukuwona kusintha pakadutsa miyezi 3 mpaka 4.

Ndi mankhwala ati omwe amayamwa omwe amagwira ntchito bwino pakuyenda maulendo ataliatali?

Fananizani mankhwalawo ndi kuchuluka kwa kutayikira kwanu komanso kutalika kwa nthawi yotuluka. Mapadi amagwirizana ndi kutayikira kopepuka komanso kuyesetsa kwakanthawi. Zovala zamkati zokokera m'mwamba zimakhala zambiri ndipo zimavala masiku ambiri. Chiaus amapanga matewera achikulire , mathalauza okoka, ndi zotchingira zamkati, zonse zothandizidwa ndi macheke okhwima ndi ziphaso monga FDA, ISO, ndi OEKO-TEX.

Ndiyenera kuyimbira liti dokotala za kutayikira?

Imbani posachedwa ngati muwona kuwawa mukakodza, magazi mumkodzo wanu, kapena kusintha kwadzidzidzi machitidwe a chikhodzodzo. Kutulutsa komwe kumachitika popanda kuyesetsa kulikonse kumayeneranso kuyang'ana. Momwemonso kusadziletsa komwe kumakulepheretsani kuyenda kapena kuchoka pamalingaliro ochezera. Simufunikanso kudikira.