Recently, some netizens filmed the actor Wang Ou and the cross-talk actor He Jiuhua appeared in the same frame and appeared together in a high-end shopping mall. After purchasing the goods, the two took the car directly to the hotel parking lot. After getting out of the car, Wang Ou and He Jiuhua intimately wrapped their arms around each other's waist, looking very intimate, and it was completely in love with the sense of sight! Accidentally ate a wave of melons...
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In fact, this is not the first time Wang Ou has been photographed dating He Jiuhua.
As early as the end of last year, the media photographed Wang Ou and a man returning to the hotel for the night, during which the interaction between the two was very intimate!
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Although the man in the picture is wearing a mask, his identity is quickly confirmed, and it is He Jiuhua himself who is pulled out by the melon eating masses!
And, not long ago, some netizens also met two people watching dramas together:
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This has been repeatedly photographed, and a group of melon-eating masses are also sitting and waiting for these two people to be officially announced! However, due to the exposure of Wang Ou's love affair, the past incident with Liu Kaiwei's "Luminous Script" was also turned over, and many netizens said: This is the "male god harvester"!
Then again, Wang Ou also has capital, and she still maintains a beautiful figure after many years of debut. Wang Ou is also a person who loves fitness, and has also taken many photo blockbusters about fitness:
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In fact, nowadays, fitness has been more and more integrated into our lives, who does not have a few fitness friends around?
For girls, yoga is a relatively gentle form of exercise. In particular, many postpartum mothers will choose to use yoga for postpartum repair. Whether it is the separation of the rectus abdominis or the relaxation of the pelvic floor muscles, it can be greatly improved.
But do you know why women are more likely than men to have problems with pelvic floor muscle loosening? This starts with the difference between the pelvic structure of men and women!
Our pelvis is made up of the coccyx, sacral, left and right hip bones and ligaments are connected and are important anatomical structures of the human body. The hip bones on both sides are also composed of multiple bony structures, such as the iliac bone, sciatic bone, pubic bone, etc.
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The pelvic pelvis connects the spine upwards, and the pelvis is an important anatomical structure that connects us to the human body, which is made up of the sacrum, coccyx and the left and right hip bones and their ligaments, and the hip bones on both sides are bone structures composed of the iliac bone, sciatic bone and pubic bone.
There are still great differences in the pelvic structure of men and women. You can start by looking at the following comparison chart:
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As can be seen from the image above, the pelvis of men is narrow and deep, and the pelvis of women is wide and shallow. Since women need to go through the stage of pregnancy and childbirth, in order to allow the newborn's head to pass through, the upper and lower openings of the pelvis are larger than those of men.
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Boys do not have to undergo childbirth, and the pelvis is specialized into an elongated shape suitable for movement, making the movement of the lower limbs more flexible.
Due to the special structure of the pelvis and its function, women are more likely than men to develop problems with pelvic floor muscle relaxation. Women have more openings in the pelvic floor muscles than men, and also experience muscle injuries during childbirth, and the estrogen in female hormones is reduced, resulting in women's pelvic floor muscles being more likely to relax than men.
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As a result, women are more likely to develop problems with urinary incontinence, especially in the postpartum period. When we sneeze, the abdominal pressure rises, and this force is transmitted to the pelvic floor to cause urine to be excreted, which is why many postpartum mothers leak urine as soon as they sneeze.
In addition, in the point of urinary incontinence, the physiological structure of men is also more favorable to women. For example, when a man's anus tightens, the urethra also tightens. Even if a woman contracts her anus, she can only drive the vagina back to tighten, and cannot make the urethra contract with it.
In addition, the difference in the length of the urethra is also one of the reasons why women are more likely to urinate incontinence than men.
The male urethra is located under the bladder and is a relatively long tube, about 17-22 cm.
The female urethra is the same as the male urethra and also connects to the bladder, but the female urethra is usually 3-5 cm long.
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Differences between male and female urethra
This data discrepancy is really obvious. Therefore, once the abdominal pressure increases, women are naturally and more likely to have problems with urinary incontinence. However, as we age, our muscles also decline, and both men and women may face urinary incontinence. Women need to continue to train the muscles of the pelvic floor muscles to prevent this problem.
The question is, how do you train your pelvic floor muscles?
The answer is: good breathing is the key to a healthy pelvic floor!
Our pelvic floor muscles are groups of muscles that enclose the pelvic floor. This muscle group is like a "hanging net", the urethra, bladder, vagina, uterus, rectum and other organs are tightly suspended by this "net", so as to maintain a normal position in order to exercise their functions.
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When we inhale, the lungs expand, the diaphragm falls, and the pelvic floor muscles sink. When exhaling, the transverse diaphragm rises, the intra-abdominal pressure returns to its normal state, and the pelvic floor muscles rise with it.
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Therefore, these physiological mechanisms that the body naturally possesses can be applied to the training of the pelvic floor muscles.
Training Method:
When we inhale, we enlarge the chest cavity, so that the pelvic floor muscles also expand;
On exhalation we actively contract the pelvic floor muscles, gently closing the distance between the pubic and coccyx, and bringing the two sciatic nodules closer to each other.
Combining breathing with movement is more conducive to the activation and repair of pelvic floor muscles. It is better to say more than to practice, the following is to share a set of pelvic floor muscle repair sequences, let's feel and practice together!
Recommended Practice Cycle: Practice more than 3 times a week
Practice duration: 9 minutes, 9 minutes/each
Difficulty level: ★★★ ☆☆
| Asana Benefits:
Activates the inner side of the leg, strengthens the pelvic floor muscles, stabilizes the pelvis, and strengthens the core muscles.
| Practice Notes:
- Do not eat for an hour before or after the exercise, or eat in small amounts.
- People with high blood pressure, heart disease, asthma or the second half of the operation should not perform difficult movements, and pregnant women and menstrual ladies should practice targeted courses.
- If you feel physical weakness or spasms during the exercise, you should stop practicing immediately.
- If there are no special requirements during the practice, please use your nose to breathe.
- People who have suffered a neck, shoulder, back and lower back injury must first obtain the advice of a doctor or instructor before deciding whether to start practicing yoga postures.
▼ Action parsing
01
Stand in a posture, open the pelvis with both feet wide, clip a yoga brick on the inside of the legs, keep the inside of the legs clamped to the middle, the lower abdomen is slightly closed, the knees align with the toes, and then sit the hips backwards and down, pay attention to the knees not exceeding the toes, keep the spine extending strongly, the chest is lifted, the arms are extended upwards, the palms are opposite, and ten breaths are stayed.
02
Prepare for a four-legged kneeling position, with your wrists aligned to your shoulders and your knees aligned to your hips. Pull your right leg back, hook the soles of your feet back, straighten your heels, keep your navel inwards, stick to your back, and pedal your heels back with each exhale, tightening your pelvic floor muscles.
03
Then take your right leg off the ground, parallel to the mat, the soles of your feet hooked back, and the tip of your toes facing down. Extend your left hand forward, keeping your shoulders out and looking ahead. Keep the core tight, not collapsing, and stabilize the middle of the torso. Stay ten breaths. After completion, start with the upper individual style and practice on the other side.
04
Then clip a yoga brick between the inner thighs of both feet, start the inner thigh tightening and inward clamping, exhale with the knees away from the mat one fist distance, keep the tiger mouth steady, the upper back is full, and the shoulder blades are open. Stay ten breaths.
05
When exhaling, the center of gravity is forward, the shoulders are above the wrists, the inhalation is restored, the exhalation is forward, and the dynamic practice is ten sets.
06
Then lie down on your back, with your hands flat on either side of your body, bend your knees, open your legs the same width as your hips, and cushion your calves vertically. Prepare a yoga brick and let your legs clamp the yoga brick. Roll your coccyx as you exhale, raise your hips upwards, let your body form a diagonal line, inhale down, exhale upwards. Dynamic practice 15 times *2 sets.
07
Lie down on your back, lift your legs up so that your thighs are 90 degrees to the ground, hook your feet back, and straighten your heels. Clip a yoga brick around your inner thigh, put a stretch strap over the soles of your feet, and pull the stretch straps down with both hands so that your lower back is completely pressed to the ground. Feel the chest ribs dilate as you inhale, exhale with your hand grasping the extension band downwards while the pelvic floor muscles tighten and stay ten to fifteen breaths.
08
Finally, lie down on your back, bend your feet to the ground, sink your knees to the sides, stick to the mat, feel the extension of the inner thighs, release the tension that has just tightened, and stay for 3-5 minutes.
09
Lie on your back on the cushion and gently swing your head to relax your neck to find the balance of weight on the back of your head. Stretch your legs slightly wider than your pelvis, so that your feet, legs, hips, and body are completely relaxed. Empty your mind and focus on the flow of physical breath, and your mind will feel a natural calm and tranquility. Let the body be free, the mind free, stay for 5 minutes
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Yoga quotes
The journey of life is like this
Spend a lot of time confused
Grow in a few moments
- End -
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