Anita Lutsenko , onye ama ama egwuregwu Ukraine na onye na-enye ọzụzụ na-enye ọzụzụ, na-emesi obi ike na site na ịme mmemme ndị a maka mgbatị dị arọ mgbe amuchara nwa, ị ga-eweghachi afo afo abụọ.
- "Pomp" - ụkwụ dị ubé karịa ubu, na-agbada aka na ahụ ma debe aka anyị n'ihu ihu ụkwụ. Anyị na-ekpuchi n'ime imi, mgbe ahụ, oké ụfụcha site na ọnụ, ume miri emi, ikpochapu ọkụ, na-ejide ume ma na-adọta afọ n'ime n'ime azụ, n'okpuru ọgịrịga. Anyị na-ewe ume ọzọ, ogologo iku ume site na ọnụ, na-ejide ume ma na-adọta afọ na. Na-ekpo ọkụ, na-emegharị oge na afọ na-agba ya. Mee mmega ahụ "mgbapụta" maka ịla n'iyi mgbe ị mụsịrị nwa 15.
- Tinyegharịa mmalite nke mmega ahụ gara aga - ịmịnye, ịpụ, ijide ume na ịbịaru n'ime afọ, wee mee 5 mmegharị "afọ" na afọ, dị ka à ga-asị na ị tụfuo ma dọtaghachi ya ọzọ. Mgbe ahụ anyị na-ebili ma na-eku ume n'ime obi zuru ezu. Ịkwesịrị igbu oge ise.
- Mkpụrụ osisi - n'ọbụ aka n'okpuru ubu, anyị na-ewepụ otu ụkwụ, mgbe nke ọzọ. A ghaghị agbatị ya. Na inhalation, anyị na-ewepụta afọ n'ime, na nkuzi anyị na-ezuru ndị na-ebipụta. Ikwesiri ịmalite na sekọnd iri na ise ma mee ka mmega ahụ gaa nkeji 1.
- N'akụkụ aka - guzoro n'ikpere ụkwụ, gbadaa ụkwụ na ikpere, ikpere ụkwụ, ụkwụ na ụkwụ na-etinye na azụ azụ nke akwa ahụ. Aka nke abụọ dị n'azụ isi, a na-eweda ubu ala, agbụ ụkwụ ahụ gbagọrọ agbagọ, coccyx na-aga n'ihu. Site na mmanu mmanu anyi jiri aka anyi gbagoo elu, anyi na-agbapu efere na ikpere, anyi na-ebu ibu na ikpere. Breathe, jiri nwayọọ nwayọọ metụ n'ala ma nọgide na-apụ apụ ka ị na-ekpuchi. Ọ dị anyị mkpa imeghachi ihe ugboro iri, wee dozie ozu ahụ na nrịgo, gbatịa ogwe aka n'elu isi, chekwaa ọnọdụ maka 3 sekọnd. Anyị na-emeghachi n'akụkụ nke abụọ.
- Exercise Kegel - nọdụ na ụkwụ ụkwụ ụkwụ, na-agbatị aka ya n'azụ ala. Anyị na-anwa ịdọrọ ike dị ka o kwere omume n'elu. Ọ bụrụ na ị na-arụ ọrụ n'ụzọ kwesịrị ekwesị na mọzụlụ dị n'ime, ị nwere ike ịhụ site n'èzí ka mpempe afọ. Maka ụbọchị ị ga - eme ma ọ dịkarịa ala 100 reps, a pụrụ ime ihe omume a n'ebe ọ bụla. Na njedebe nke ọ bụla ị chọrọ, ịkwesịrị idozi ahụ ike dị n'ime ahụ ma gbalịa idebe ha ogologo oge o kwere mee.
- Ihe mmega ikpeazụ n'ime ihe mgbagwoju anya mgbe a mụsịrị nwa na-eburu ohiri isi buru ibu, ụkwụ n'ogbe obosara, dọpụta ogwe aka gị na-agbada elu, gbanwee ikpere na-abata n'ime ụkwụ gị, na-ekpochapu ala ala, na-emeghe ikpere nke abụọ n'ime. Ghichaa - ikpo ọkụ, ala ala - exhale.