Nubwo abakobwa benshi bagaragaza mumiyoboro rusange ishusho nziza mubyumweru bibiri nyuma yo kubyara, ibintu byinshi bizahura ukundi. Umubiri wumugore wagaruwe nko mu mwaka nyuma yo gutwita - uruhu rusubiye muri leta yabanjirije, imisemburo ni ivugurura, amata yonsa atangira kubyara kandi muburyo bwo kugaburira bwashyizweho kandi burya. Impagarara zamarangamutima kandi zigira uruhare mugutezimbere cortisol - ibyo byose byatinda inzira yo guta ibiro. Muri ibi bikoresho bizavuga uburyo bwo guhangana numubyibuho ukabije nigihe ushobora gutangira imyitozo.
Aho ugomba gutangira kugarura imitsi
Mbere ya byose, saba inama kubagore - Igomba kuvuga ko imitsi yawe ya pelvis yaje kumwanya wabanjirije iki, kandi icyuho kiri hagati yimitsi igororotse yinda yari iza. Mubisanzwe bisaba amezi 1-3, ariko bamwe barashobora kurambura umwaka - byose ni umuntu kugiti cye. Wigire kuri muganga niba ushobora gukora imyitozo ya Kegel - bihutisha kugabanya imitsi yimbere, bigira uruhare mu kwihuta bibazana mumajwi. Niba umuganga atubahirije, reba YouTube umuyobozi wo gusohoza, ariko neza kugura simulator - urashobora kuboneka mububiko hamwe nibikinisho gikuze. Mubisanzwe, ibikoresho nkibi "amapera" ntoya hamwe na buto winjiye imbere hanyuma ugatangira gukora ingendo hamwe no kurwanya.
Kugisha inama bya muganga bizagufasha
Ifoto: Ibisobanuro.com.
Komeza uburyo bumwe
Dukurikije uburyo bwo kwiga mbere, mugihe na nyuma yo gutwita "muri 2010, abakobwa bahoraga bakora siporo, ntibasabwa kwanga amasomo na nyuma yacyo. Mubisanzwe inzira yabo yo kugarura kwibuka imitsi ifata amezi abiri. Kubatarakozwe mbere, ibintu biragoye: Ugomba gutangira imyitozo buhoro buhoro - ubanza utarengeje uburemere, hanyuma hamwe na Dumbsells 1-3, kugirango uteze gahunda. Amatsinda yitsinda, Yoga, Pilato, hanyuma imyitozo muri siporo, birakwiranye. Fend uko ubyumva kandi ufite imbaraga zingahe. Mama, yagaruwe nyuma yo gutanga ibihimbano cyangwa igice cya Cesayan, kidakumva ko kitari umubyeyi, cyabyaye bisanzwe.
Reba kuri Hormone
Kugenzura hamwe na muganga uko umubiri wawe witwara kumutwaro - Ese amata yabuze, nigute ushira ububabare bwimitsi mumitsi, waba wumva wishimye cyangwa ukubiho, wabuze imbaraga. Hormones Inda no konsa birashobora kugira ingaruka kumpera zawe mumezi make nyuma yo kubyara. Witondere rero kutagira ibikorwa byihuse. Ni ubuhe bwoko bw'imyitozo ari nziza gutangira? Hamwe nakazi ku mbuto, uzaba ugenda. Hagarika ikiruhuko ni amahitamo meza kuri mama mushya kugirango ukine siporo. Abaganga kandi batekereza ko uko ubona ko mu kirere ari byiza bifasha gukumira isura yo kwiheba nyuma.
Gutangira, kwiyandikisha kugirango uhagarike amahugurwa
Ifoto: Ibisobanuro.com.
Kata amabere y'abana
Konsa umwana arashobora kugufasha kugabanya ibiro niba urya neza kandi bagumana ibikorwa. Ikintu kimwe cyonsa gusa cyatwitse karori 330 kumunsi mumezi atandatu yambere. Nyuma y'amezi atandatu, bizafasha gutwika karori zigera kuri 400 kumunsi. Niba uhuza uyu mutwaro hamwe no kugenda no kurambura, uzumva impamvu uburemere bwawe bugabanutseho 0.5-1 kg kumunsi. Tekereza kuri uku no gutegura ibiyobyabwenge, utibagiwe ibijyanye na poroteyine, ibinure, karubone na vitamine.