Chii kurovedza kubatsira kupatira? Mabatirwo kupatirwa muviri. Exercises kubva kupatirwa mu pamuviri

Mabatirwo kupatira kurovedza kwaiitwa kwenguva refu. Zvinofanira kucherechedzwa kuti dzose muviri kungawedzera kwete chete kubvisa ichi chisingafadzi ezvinhu, asiwo yekudyidzana kuvandudza muura.

Ndezvipi muchiitwa ndiwo inonyatsobudirira kuti kupatirwa? Izvi ndizvo tichazvidudzira pazasi. Uchadzidzawo pamusoro nei mune aiomerwa nokuisa uye sei vanoratidza pachavo.

pfupiso

Usati wapa kushandiswa kupatira, unofanira kundiudza chii chiitiko ichi.

In mushonga, kupatirwa anonzi ndikanonoka, hurongwa kushaya kana kuoma defecation. WHO rinoti dambudziko kune chirwere. Kunyange zvazvo gastroenterologists vakawanda vanoti kupatira - ichi hachisi chirwere asi chiratidzo.

zvinokonzera

Sei pane kupatira (kurovedza nokuda kubvisa zvichagoverwa pazasi)? The zvinokonzera ezvinhu akadaro pane zvakawanda. Vakawanda ava zvinosanganisira zvinotevera:

• kudzikama kudya (semuenzaniso, kushandiswa yakanatswa uye kupatsanurwa zvigadzirwa vane kukwana yakawanda chirimwa fibers);
• kushaya dzose / chakaipa mutinhimira upenyu uye susceptibility kushushikana;
• ndakagara mararamiro (kusanganisira kukura kurega kunotanga ari chiuno);
• Zvakajairika chirwere (musana chirwere, kenza muura, chirwere cheshuga, Mamota systemic autoimmune chirwere, kukuvara horo ura);
• kushungurudzwa zvinodhaka, kusanganisira laxatives.

The chinokonzera kupota kupatirwa kutyora kwavo nzira netsika youpenyu (somuenzaniso, pavaifamba).

umboo

Kugara muviri kupatirwa kubvumira varwere ndeyokubvisa zvisingafadzi zviratidzo izvi, yakadai se:

• kunonoka chetsoka;
• tsandanyama nesimba munguva defecation;
• bloating uye uremu mudumbu;
• zvakare yakaoma uye gobvu mutsvina yadzo (kusanganisira muchimiro marozari);
• kunzwa kukwana Kuburitswa mu of bowel.

Zvinofanira kucherechedzwa kuti chisingaperi kupatirwa kazhinji zviratidzo dyspepsia, chirungurira kana pane, kurasikirwa kudya, kuda kurutsa, flatulence uye abdominal kurwadziwa.

In chisingaperi weboka pathological mamiriro zvingaitika kudhaka. Against ichi nechekumashure, murwere nemamiriro kuipa yekudyidzana. Rinooneka kuneta, kushatirwa, zvakawanda zvive, kutemwa nomusoro, uye hope nenyonganiso.

masaja

Chii kurovedza kubatsira kupatira? Chokutanga, vanachiremba vanokurudzira kuti normalize bowel ushande kuburikidza masaja. Kugara chokupika nzira dzakadaro kuchaita rikurumidze kubvisa.

Zviri chinodiwa kuita masaja mangwanani pasina kumuka. Tinofanira kutanga aite Kurohwa 10, vachidzipukuta uye kukanya panguva guvhu mu dzeraundi kufamba zvachose Kutenderera. Pashure paizvozvo iwe uchida kuti atsaudzire ibvi rokurudyi, uye ipapo kudzvanya nayo kwaari dumbu, kutsigirwa hurumende ichi nokuda masekonzi mashoma. Izvi zvinoteverwa zvishoma nezvishoma kumuka, kuisa pasi wokutanga rokurudyi.

Nokuti Implementation imwe nzira inofanira masaja tauro zvakakangwa mumvura inotonhora, uye zvadaro kukurira zvikuru. Ichitenderera kurudyi jira, zvinofanira kubva mudumbu kurutivi rezasi pamucheto (kurudyi) uye shure nokuda 5-9 nguva. Pashure paizvozvo, ndiye nzira rinofanira kuitwa noruoko rworuboshwe.

Kana kuita matanho ari nyore izvi zuva nezuva, migumisiro chokwadi kufadza.

Simple muviri nokuti kupatirwa

Kuti kuva zvikuru mushure masaja murwere inokurudzirwa kuita zvinotevera zvemumusangano. Inofanira kunwa yakazara girazi remvura (gulps) pa nzvimbo tembiricha. Pashure awa ¼ vaite 10 Kugara kupota, uye ipapo pachigaro haunches ake masekondi 17, ipapo zvinyoronyoro ruoko makumbo ako uye poprisedat 4-5 nguva zvakare.

zviitwa zvinongomutsa nokukurumidza gastric Kuburitswa mu. Kuri kuti izvi zvikasaitika, unofanira kunwa 2-3 magirazi mvura. Kunwa nomumwe wavo, kuti vaite squats.

Mutoro akamiswa

Mabatirwo kupatirwa muviri kunyanya kukurumbira pakati paavo havagoni kushandisa laxatives.

Saka, kuti moyo yenyu kubasa, tinopa zvinotevera tsika:

• Isa dzenyu patsoka papfudzi-upamhi kunze uye maoko enyu pamusoro bhanhire, kuteura muviri shure, ipapo vanosendamira mberi, pova rworudyi yorusvingo, uye zvakare, uye anombotwasanudza. Chiitwa ichi kudzidzisa ari lumbar tsandanyama uye zvaanopa simba ari muura.
• Kuvimba shure kurusvingo uye dzenyu patsoka fudzi-upamhi oga, maoko pamusoro wake somknite. Kumbotura befu, edza nokubudisa dumbu zvikuru uye exhaling - dzosa nayo. Izvi mutoro nezvitima diaphragm uye abdominal kufema, anovandudza intestinal motility uye ropa kuparadzirwa abdominal mhango. Zviya, yakadzika kundosvikira nguva dzose inotokonya marwadzo ari madziro zvomudumbu turakiti.
• Achiisa maoko pamusoro bhandi, uye dzenyu patsoka fudzi-upamhi oga, zvishoma nezvishoma mukotamise kuruboshwe wokutanga uye ipapo zvakanaka.
• Tora inotevera pokutangira nzvimbo - tsoka igadzikwe zvishoma kupfuura papfudzi upamhi. Zvishoma Akatendeukira pasi muviri shure pakarepo kusendama mberi. Panguva iyoyowo, edza maoko enyu pasi. Ukadaro uchava vadzidzise tsandanyama rinenge riri shure, izvo zvichaita kuti pave nani water drainage rimwe venous ropa kubva zvomudumbu turakiti.
• Hands mudutu ruoko, uye akaisa ake netsoka pamafudzi-upamhi kunze. Kuita mberi Bends, unotadza minwe kusvikira pakatarisana rutsoka. makirasi aya zvakananga nezvainoita motility ari muura.
• Mira namakumbo papfudzi-upamhi kunze uye maoko ako. Uyewo, tenderera kuti mutumbi kurudyi nokuruboshwe. Chiitwa ichi normalizes intestinal peristalsis.

agere maekisesaizi

Kuita nesimba mumuviri zvakadaro, uchada cheya ane musana:

• Akatasva cheya, uye ndokudzokera parutivi rwake, vanobwembura mberi, ruramisa napo, uye ipapo kuyambuka maoko enyu pamusoro shure musoro wake. Zvadaro zvishoma nezvishoma Uchasendamira shure. Pakutanga, kuita muviri ichi zvakaoma. Saka, unofanira kuramba rimwe ruoko seri musana, neyemitenusirwa zvinofanira kuitwa pamwe diki amplitude. Somugumisiro ezvidzidzo izvi uchakwanisa kusimbisa mudumbu, kumashure, uyewo kuvandudza ropa kuparadzirwa zvomudumbu turakiti.
• Ndakagara pamupendero nechigaro, dzakaonda mberi uye edza kusvika zvigunwe zvako kusvikira kutsoka. Tichidzokera pokutangira chinzvimbo, rerekai gumbo rimwe panguva ibvi uye kirasipi namaoko, uye ipapo achizviendesa mudumbu. Ita basa iri pamwe nemamwe gumbo. sangano kwakadaro zvakanaka massaged ura uye pave okuyerera magasi.

Exercises kubva kupatirwa mu pamuviri

Hazvina chakavanzika vakadzi vakawanda vanotambura kupatirwa panguva yepamuviri. Kubvisa ichi, tinoratidza kuti kuita zvinotevera yechiitwa:

• Ndakamira namabvi uye shure ngaatarire, inofanira zvinyoronyoro kukotama, mapendekete ake slumping. Vodzokera kutanga chinzvimbo, zvakakodzera kufamba shure chiuno shure. Zviito zvakadaro yaifanira 15 nguva.
• In chete nzvimbo (ose mana) vanofanira kutora befu uye vaifanira rounding musana wako, unopfuurira chirebvu wako muchipfuva chako. Exhaling, zvakabaya nomuzongoza inofanira, uye musimudze misoro yenyu pakakwirira sezvinobvira.
• Pamabvi ako, kukurumidza Kuzungunuka. Next, unofanira twirl muhudyu yake kuruboshwe uye kurudyi.

Zvinofanira kucherechedzwa kuti zvidzidzo zvakadaro kubvumira vakadzi vane pamuviri kwete chete kuti vabudise zvose zviri bowel, asi batsirai nhengo dzakadai neitsvo.