Ibisobanuro bigufi:

Porogaramu

Research Ubushakashatsi mu by'ubuvuzi bwerekana ko nyuma y’isomo rimwe ry’ubuvuzi, bushobora kongera imitsi 16% kandi bikagabanya ibinure 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) na gluteus maximus yintangangore ntoya. Amatsinda yimitsi arashobora kurinda urutirigongo, kugumana umutekano, kwihagararaho, kunoza ubushobozi bwa siporo no kugabanya amahirwe yo gukomeretsa, gutanga ubufasha bwimiterere kumubiri wose, no kurema umubiri muto.

Ibyiza

1. Irashobora gushiraho uburyo butandukanye bwo kumenyereza imitsi.

2. Imikorere ibiri igenga yigenga kugenzura ingufu zisohoka, imikoreshereze ishyigikira umurimo wigenga kandi uhujwe; 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 igihe 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 itera, kandi inzira iroroshye kandi nziza. Gusa uryame kandi ubunararibonye nkimitsi yonsa.

8. Mugihe cyo kuvura, habaho kumva gusa kwikuramo imitsi, nta bubabare nta icyuya, 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. Sisitemu yo gukonjesha y'amazi irinda umutwe wokuvura kubyara ubushyuhe bwinshi, biteza imbere cyane imbaraga ziva mumasoko.

Ibisobanuro

Ingaruka zo Kuvura