Njira 4 zogwirizana ndi maonekedwe ndi mayankho kwa mafunso a kulemera kwa mwana wanu
Kutaya thupi pambuyo pa mimba ndi kovuta chifukwa kukhala ndi mwana kumasintha moyo wanu - ndi thupi lanu. Mungazidabwe kuti mumakhala bwanji ndikudabwa kuti n'chifukwa chiyani zimatenga nthawi yaitali kuti mimba yanu ichepetse, kutaya thupi, komanso thupi lanu lidzakhala lofanana.
Ngati mumayang'ana amayi otchuka kunja uko, mungaganize kuti muyenera kuchoka kuchipatala mukuwoneka ngati kuti mulibe pakati.
Koma, zenizeni ndi zosiyana kwambiri. Kukhala ndi mwana kumakhudza gawo lirilonse la thupi lanu, ndipo ngakhale zomwe zikuchitika ku Hollywood, zimatha kutenga chaka kuti thupi lanu likhalenso bwino. Pezani zomwe mungachite kuti muthandize thupi lanu kubwezeretsanso ndi kutaya kulemera kwake kwa mwana mu njira yathanzi.
N'chifukwa Chiyani Ndimayang'anabe Wokonzekera?
Chimodzi mwa chinthu choyamba chomwe mayi amadziwa atakhala ndi mwana ndi chakuti akhoza kuyang'ana mimba angapo kwa miyezi ingapo atatha kubala. Izi ndi zachilendo. Kumbukirani, munali ndi mwana mmenemo kwa miyezi isanu ndi iwiri. Kuchokera pamene mutabala, thupi lanu limayamba kugwira ntchito kuti lichepetseni mimba yanu isanafike, kapena chinthu china chake, koma ndi pang'onopang'ono. Zimatengera pafupifupi masabata anai kuti chiberekero chanu chigwirizane ndi kukula kwake, ndipo amayi ambiri amatha kutaya mapaundi pafupifupi 8 mpaka 20 pa masabata awiri oyambirira pamene thupi lichotsa madzi ena owonjezera.
Izi zidzatenganso nthawi kuti mchiuno mwako ndi malo amtunduwu abwerere kumbuyo kwawo, choncho ndi zachilendo kuti zinthu zisawonongeke atabereka. Mungathe kudziwa zambiri zomwe muyenera kuyembekezera mukakhala ndi mwana mu nkhaniyi, Postpartum Recovery - Kubwereranso Pambuyo pa Kubadwa kwa Mwana.
Kodi Ndikutaya Bwanji Mwana Wanga Wolemera?
Ngakhale mutakhala ofunitsitsa kudumpha pulogalamu yamaphunziro kapena zakudya, kuchepetsa zochita zolimbitsa thupi n'kofunika kwambiri kuti thupi lanu likhale lotetezeka komanso kuti lisapweteke.
Ngakhale amayi apamtima angakhale ovuta kubwerera ku zolimbitsa thupi. Pambuyo pake, kukhala ndi mwana ndi vuto lalikulu ndi chinachake chimene mukufuna nthawi kuti mupeze. Muyenera kuvomereza dokotala wanu, ndipo, malinga ndi mtundu wanji wa kubadwa kwanu, pangakhale masabata 4 mpaka 8 musanayambe kuchita masewera olimbitsa thupi.
Kuyamwitsa kungakuthandizeni kuchepa thupi, kufuna ma calories owonjezera 500 kuchokera kwa inu tsiku ndikuthandizira kuchepetsa ena mwa mafuta omwe munalandira panthawi yoyembekezera. Ngati mukuyamwitsa, onetsetsani kuti mukupereka thupi lanu mafuta omwe amafunikira kuti awonongeke. Ino si nthawi yoti mupite pa zakudya; Kuletsa makilogalamu anu mochuluka kungachepetse mkaka wanu, ndipo kutayika kwambiri (kupitirira mapaundi awiri pa sabata) kumatha kumasula poizoni zomwe zimayambitsa mkaka wanu.
Uthenga wabwino ndi wakuti, mungathe kuchita masewera olimbitsa thupi ngati mukuyamwitsa. Kafukufuku amasonyeza kuti kuchita masewera olimbitsa thupi mopitirira malire sikungakhudze kupanga mkaka malinga ngati mukupereka thupi lanu zokwanira.
Zatsopano Zopinga Kuchita Zochita
Mutha kukhala wofunitsitsa kuchepa thupi poyendetsa ntchito yanu, koma kuchita masewera olimbitsa thupi kungakhale kovuta pakapita miyezi yochepa mutangobereka. Zina mwa nkhani zomwe mungakumane nazo:
- Kutopa ndi kutopa - Izi zimakhala zachilendo atabereka, makamaka ngati mukuyamwitsa, zomwe zingathetse mphamvu yanu. Dziwani mphamvu zanu, ndipo chitani zomwe mungathe.
- Ndondomeko yolakwika - Kwa masabata angapo oyamba ndi miyezi ingapo mutabereka, nthawi yomwe mwana wanu amadyetsa ndi kugona zimasintha nthawi zonse, zimakhala zovuta kutsatira njira iliyonse yachizolowezi.
- Zovuta za nthawi - Mungapeze kuti muli ndi mphindi zowerengeka apa kapena apo kuti mutenge masewera olimbitsa thupi. Ngati ndi choncho, gwiritsani ntchito nthawi yomwe muli nayo, ndipo musaope kufalitsa ntchito yanu tsiku lonse.
- Kusintha kwamasinthasintha - Pamene mahomoni anu amabwerera kuzinthu zachilendo, mukhoza kukhala ndi mavuto ena, mwina ngakhale kuthana ndi vuto la postpartum. Kuchita masewera olimbitsa thupi kungakuthandizeni maganizo anu, koma muyenera kulankhula ndi adokotala za njira yabwino yothetsera vuto lanu.
- Kulakwitsa - Amayi ambiri atsopano amadzimva ali ndi mlandu pamene atenga nthawi kuti azichita masewera olimbitsa thupi. Ndizovuta kudzikumbutsa kuti udzakhala mayi wabwino ngati mukulingalira kuti mukhale olimba. Kuchita zimenezi kudzakhalanso chitsanzo chabwino kwa mwana wanu.
Njira Zowonongeka
Kuchita masewera olimbitsa thupi kumathandiza kwenikweni pa zina mwazifukwazi, ndipo pali njira zowonjezera kuti mugwirizane ndi zochitika m'moyo wanu:
- Gwiritsani ntchito ntchito yanu - Ntchito zochepa zochepa zomwe zimafalitsidwa tsiku lonse zimakhala zogwira mtima ngati ntchito yopitiriza.
- Khalani ophweka - Ngati muli ndi mphindi zingapo pamene mwana wagona, tengani maulendo pafupi ndi nyumbayo kapena muyende mmwamba ndikukwera masitepe. Kuchita masewera olimbitsa thupi sikuyenera kukhala kovuta, koma kukungoyendetsani.
- Pezani chithandizo - Lankhulani ndi anzanu, achibale kapena anansi anu za momwe adasinthira pokhala ndi mwana komanso kukhala ndi mawonekedwe. Mudzadabwa ndi malingaliro opanga kunja uko.
- Ganizirani zomwe ziri zofunika - N'zosavuta kuvutika maganizo ponena za kuchepa thupi , makamaka mutakhala mu thupi losiyana kwambiri ndi lomwe mwakhala mukuzoloŵera moyo wanu wonse. Mudzabwerera ku zachibadwa, ngakhale thupi lanu silili chimodzimodzi. Dzipatseni chilolezo chokondweretsa mwana wanu ndi thupi lanu, ngakhale ngati sizinali zomwe munkaganiza kuti zidzakhala.
American College of Obstetrics ndi Gynecology ikusonyeza kuti, ngati mutakhalapo mwamsanga musanayambe kutenga mimba komanso kuti mukhale ndi chibadwa chobadwa chachibadwa popanda mavuto, mutha kuyamba kuyenda ndikupitiriza kulimbikitsa abambo, msana, ndi makola mwamsanga mutangomva amatha. Ngati muli ndi C-gawo, mungayembekezere kuyembekezera masabata angapo musanayambe ntchito iliyonse.
Mukayamba ndi nthawi yochita masewera olimbitsa thupi , mukufuna kuganizira mbali zitatu: Zolimba kwambiri , maphunziro a cardio ndi mphamvu.
Mphamvu Zachikulu
Mimba ingafooketse mbali zina za abs, zosadabwitsa pamene mukuganiza kuti mwana wadwala mmenemo kwa miyezi isanu ndi iwiri. Mwinamwake mukulakalaka kulumphira mu pulogalamu yodzaza ndi mapulogalamu ndi ma-sit-ups, koma abs yanu imasowa TLC ina pokhapokha ngati dokotala wakuchititsani kuchita masewera olimbitsa thupi.
Mwinamwake mukudabwa kuti ndizochita ziti zomwe mungachite, ndi kuchuluka kwa iwo, kuti muthe kutaya mafuta pamimba. Ndikofunika kukumbukira kuti simungapeze kuchepetsa mafuta kuchokera kumadera ena a thupi lanu ndi zochitika zina. Kutaya kopusa kumaphatikizapo kutayika mafuta onse a thupi ndi kuphatikizapo cardio, kuphunzitsa mphamvu komanso zakudya zabwino. Ngakhale apo, mutha kukhala ndi mafuta pang'ono m'mimba mwa m'mimba. Izi ndi malo ambiri omwe amaika mafuta ochulukirapo, makamaka atatha kutenga pakati , choncho musayese kudzikanikiza kuti mukhale ndi mimba.
Izi sizikutanthauza kuti simuyenera kuchita zochita za ab, chifukwa mukufunikira kulimbitsa minofu yomwe yatambasula ndipo mwina imafooka panthawi yoyembekezera. Zochita zina zofunika zomwe mungayambe ndizo ndizo:
- Nsalu zapelvic
- Mapiritsi a mpira
- Zowonjezera zakubwerera
- Pulogalamu yosinthidwa
- Chidutswa chakufa
Onetsetsani kuti mwapeza zovuta za dokotala musanachite izi, ndipo yambani ndi nthawi imodzi yokha ya masabata 10 mpaka 16 omwe mumagwiritsa ntchito 2 mpaka 3 pa sabata, ndikusintha kuti mugwirizane ndi zomwe zimakuyenderani bwino.
Mutha kuwonjezera ma seti kapena kuyesa zovuta zambiri pa nthawi.
Kumbukirani kuti ngati muli ndi diastasis, kupatukana kwa magawo awiri a rectus abdominis (pulogalamu yowoneka sikisi), mungafunikire kusintha machitidwe anu ab.
2. Cardio
Pogwiritsa ntchito nyonga zazikulu, mungafune kuphatikizapo cardio m'zochitika zanu, koma simungathe kuchita zofanana kapena zomwe munachita musanayambe mimba - osati kwa kanthawi. Zochita zapamwamba kwambiri, monga kuthamanga kapena aerobics, sizingakhale zomasuka ngati thupi lanu likubweranso. Mukangoyamba kumene:
- Yambani pang'onopang'ono ndi mophweka Amayi ambiri atsopano amapeza kuti angathe kulekerera kuyenda, kuyambira ndi mphindi 20 patsiku, masiku atatu pa sabata. Ngati mungathe kuchita zambiri, yesetsani kupeza ntchito zina tsiku ndi tsiku.
- Gwiritsani ntchito ntchito zochepa . Ngati masewera olimbitsa thupi samakhala abwino, yesetsani kuyenda, kusambira, kugwira ntchito pa wophunzitsa elliptical kapena zinthu zina zomwe sizitsutsana ndi thupi ndi ziwalo. Pakapita nthawi, mudzapeza zosavuta kusintha kuti mukhale ndi zotsatira zapamwamba.
- Gwiritsani ntchito mwamphamvu kwambiri , msinkhu wa 5 mpaka 6 pazomwe mukuganiza kuti mukuchita bwino . Lolani magulu anu amphamvu kuti akutsogolereni mukugwira ntchito, akuthandizani ngati mutatopa kapena mosiyana.
Pamene mukukhala olimba, mungafune kuwonjezera mphamvu ndi kuphunzitsa nthawi imodzi kamodzi pa sabata, zomwe zingakuthandizeni kutentha makilogalamu ambiri. Mukhozanso kuwonjezera woyendetsa pulogalamu yanu yoyendayenda, yomwe ndi yabwino yowonjezera vuto pamene mukulolani kuyenda ndi mwana .
Akatswiri apeza kuti mukhoza kutentha makilogalamu 18 mpaka 20% ngati mukuyenda mukukankhira pamwala. Kuwukweza pamwamba pa phiri kudzawotcha mafuta owonjezera, ndipo pali magulu olimbitsa thupi omwe angayanjane nawo, monga Stroller Strides, Baby Bootcamp, kapena Stroller Stroller Workout for Moms .
3. Kuphunzitsa Mphamvu
Maphunziro olimbitsa thupi ndi gawo lofunika kwambiri pulogalamu yanu yolemetsa, komanso momwe mukuchira.
Ikhoza kukuthandizani kumanga minofu yotsitsimutsa, kukweza thupi lanu, ndi kukupatsani mphamvu zomwe mukufunikira kuti muzisamalira mwana wanu.
Monga ntchito zina, mudzafuna kuyamba pang'onopang'ono, ngakhale mutakwezetsa zolemera musanabadwe. Thupi lanu likuchira, ndipo likhoza kukhala losiyana kwambiri ndi momwe mukulikumbukira. Mungayambe kuyamba ndi machitidwe kuti mukhazikitse minofu yanu yachikondi ndi stabilizer pamene mukugwiritsanso ntchito mwakhama komanso kusinthasintha. Izi Basic Ball Workout ndizozoloŵera mwachikondi zomwe zimayang'ana mbali zonsezi.
Mukamagwira ntchito limodzi, sankhani masewera omwe amachititsa minofu yambiri kuti mukhale ndi thupi lonse pamene mukusunga nthawi. Chizolowezi chophweka chingaphatikizepo:
- Masewera a Mpando
- Mapapu othandizidwa
- Hip ikukwera
- Kusinthidwa kosinthidwa
- Zowonjezera zakubwerera
- Makina apamwamba
Pa zochitika zonse, yambani ndi seti imodzi yokha ya 10 mpaka 16, musagwiritse ntchito kulemera kwake kapena kulemera kwake, kudumpha zochitika zonse zomwe zimapweteka kapena zovuta. Mukamakula, mungathe kuwonjezera zowonjezera, kugwiritsa ntchito zolemetsa zolemera komanso / kapena kuyesa zovuta zambiri . Nawa ntchito zina zonse zomwe mungayambe ndi:
Ngati kuli koyenera zonse muzooneka ngati zosatheka, kumbukirani kuzisunga mosavuta ndi kutenga nthawi yanu. Chitani zomwe mungathe pamene mungathe, ndipo mudzipatse chilolezo chokondweretsa mwana wanu watsopano ndi moyo wanu watsopano.
Zotsatira
Anders, Mark. Ubwino pa Magalimoto . ACE FitnessMatters. Nov / Dec 2007.
Dada Su, Yun Zhao, Colin Binns, et al. Amayi oyamwitsa amatha kuchita izi: zotsatira za phunziro la magulu. Matenda a Umoyo Wonse. 2007 Oct; 10 (10): 1089-93.
Hyatt, Gwen ndi Cram, Catherine. Kupanga Zochitika Zolimbitsa Thupi . DSW Fitness, 2003.