Ukuzivocavoca kwe-diastase yemisipha ye-rectus abdominis

Ukubuyela emuva kokuvumelana ngemva kokubeletha ngezinye izikhathi akulula, ikakhulukazi uma ubhekene nenkinga efana ne-diastasis. Kubalulekile ukuthi uqaphele ukuthi lesi simo akuwona nje umbono ongasiwo ubuhle, kodwa futhi usongo oluthile empilweni yabesifazane. Kodwa, ungasheshi ukulila - ukukhipha "umjikelezo womzimba" kungenzeka kakhulu ngosizo lokuzivocavoca umzimba okulula.

Njengomthetho, ngenkinga ye-diastasis, omama abasanduliwe abafakwe emzimbeni abahamba ngokuzivocavoca nokudla okudinga ukuzama ukubuyisela isimo sabo esifanele kumuntu wabo. Kodwa, uma wenza ngokuvumelana nesikimu sendabuko, ungathola umphumela ohambisane nalokho okulindele. Namuhla sizoxoxa ngokuthi singasusa kanjani i- diastase ye-rectus abdominis muscle futhi sinikeze isethi yokuzivocavoca, ngokukwenziwa okujwayelekile ongakukhohlwa mayelana nesisu esisodwa.

Ungasusa kanjani i-diastase yemisipha yama-rectus?

I-bulge emathunjini "yenza" amantombazane agijime ngokucindezela umshini, aphakamise phezulu, aphakamise imilenze kanye namahlombe esivela esimweni esivamile, kodwa lezi zivivinyo ziphikisana nabesifazane abancane abanenkinga, ngoba nje benza ngcono isimo. Nasi isethi esithile sokuzivocavoca okumelwe kwenziwe ngesikhathi se-diastase yamasipha omzimba we-rectus:

1. Ungaqala ukuqeqesha ngokunyakaza okulula okukhipha. Ukuze wenze lokhu, udinga ukudweba esiswini sakho, bese uphumuza kancane imisipha yakho. Ngosuku oludingekile ukwenza cishe amaphesenti angu-100 anjalo, ngezinqubo ezingu-4-5.
2. Ukuphumelela phakathi ne-diastase kuyinto ethandwayo phakathi kwabesifazane abakhulelwe abasebenzisa "i-Cat". Ukwenza lokhu, udinga ukuhlala kuzo zonke ezine, ujike umhlane wakho bese udweba isisu sakho. Khona-ke udinga ukuguqa emuva, ubambe isisu sakho.
3. Ukusebenzisa okulandelayo kusiza ukuqinisa umshini wokunyathelisa. Ekuqaleni kwamanga, kufanele uguqe ngamadolo, ugcine izinyawo zihambisana nomunye. Uma uphumelela, phakamisa izintambo bese udweba esiswini. Bese uphuma bese ubuyela esimweni sokuqala.
4. Ngaphandle kokushintsha isimo sokuqala, ungenza umsebenzi owodwa. Ekuphumuleni uphakamise ikhanda lakho bese ucindezela isifuba sakho esifubeni sakho, udonse isisu sakho, bese ubuyela esimweni saso sokuqala.
5. Ukuqhubeka nokuzivocavoca, ungenza umsebenzi olandelayo. Nakulokhu, udinga ukuthatha isikhundla sokuqala samanga, bese uvula ikhanda ngakwesinye isiqondiso, uphonte amadolo ngokuphambene, ngenkathi ubambe isisu. Khona-ke kuyadingeka ukuphinda usebenzise umsebenzi owenziwe esibukweni.