Izi zokhudzana ndi ntchito ya postpartum zimaphatikizapo zochitika zomwe zingathandize kulimbikitsa kachilombo koyambitsa matendawa. Zochita zomwe zawonetsedwa zinayambitsidwa ndi wodwalayo, Shirley Sahrmann, makamaka kwa amayi omwe abwera pambuyo . Zomwezi zimayambitsa kukhazikika kwa pakhosi ndi kulimbikitsa m'mimba m'mimba, omwe nthawi zambiri amafooka ndi mimba.
Izi ndizochita masewera olimbitsa thupi, kotero muyenera kuyesetsa kuchita masewera olimbitsa thupi (kuchita masabata 20 popanda kutaya mimba yanu) musanayambe kupita. Tengani nthawi yochuluka yomwe mukufunikira kuti mupite patsogolo, ngakhale mutangophunzira zochepa panthawi iliyonse yophunzitsa.
Kusamala
- Pezani chilolezo cha dokotala musanayambe pulogalamu iliyonse ya masewero olimbitsa thupi. Kwa kubadwa kwachibadwa popanda mavuto, dokotala wanu nthawi zambiri amakuwonetsani kuchita masewera olimbitsa thupi masabata 4-6 atabereka.
- Ngati mwakhala ndi gawo, mungadye nthawi yowonongeka musanayesere kuchita masewera olimbitsa thupi.
Zida Zofunikira: Zochita masewera olimbitsa thupi.
Mmene Mungachitire Aboma Postpartum ndi Zolemba Zapadera
- Yambani ndi mphindi 5 mpaka 10 yotentha ya cardio (kuyenda mmalo, ndi zina zotero) kapena kuchita izi mwatsatanetsatane pambuyo pa nthawi yanu ya cardio
- Pogwiritsa ntchito masewera olimbitsa thupi monga momwe mungathere, pamene kutsegula m'mimba kumatchulidwa mu Basic Breath. Pamene mutha kukwaniritsa masewero 20 a zochitika zonse, pitani ku ntchito yotsatira.
- Gwiritsani ntchito masewera olimbitsa thupi. Pewani zochitika zilizonse zomwe zimapweteka kapena zovuta.
Pachimake
Ugone kumbuyo kwako, mawondo akuwerama ndi manja kumbali zako. Lembani ndi kutulutsa maulendo angapo ndikuganiziranso kuti musalowerere m'mphepete mwa msana (musamamveke kumbuyo kapena kumbuyo kumbuyo, koma kupeza malo abwino pakati). Tengani mpweya wozama komanso mukuwotha, imitsani zojambulazo ndi kukokera phokoso kumsana. Onetsetsani kuti mukugwiritsira ntchito minofu pansi pa batani popanda kugwedeza kumbuyo kumbuyo. Yesetsani kusunthira uku, kugwirizanitsa ndi kumasula. Mukatha kuchita izi popanda kugwedeza kapena kugwedeza msana wanu, mumatha kukhazikika m'mimba mwachangu ndikusunthira ku zochitika zotsatirazi. Pachimakechi chachikulu chidzagwiritsidwa ntchito pazochitika zonsezi.
Sahrmann Zochita # 1
Ugone pansi ndi mawondo akuyendetsa. Pangani Basic Breath ndipo, poyendetsa bondo limodzi, pang'onopang'ono muyang'ane mwendo wina mpaka mutagwirizana ndi masentimita pang'ono kuchokera pansi. Bweretsani mwendo kumbuyo ndikubwezeretseni mwendo wina. Mutatha kukwanitsa 20 kumbuyo pa mwendo uliwonse, popanda kutaya mkodzo , chitani ku zochitika zotsatirazi.
Sahrmann Zochita # 2
Ugone pansi ndi mawondo akuyendetsa. Pangani Basic Breath ndi kukweza bondo limodzi ku chifuwa. Yambani mwendo kuti ikhale yofanana ndi pafupifupi masentimita 2-3 kuchokera pansi. Bweretsani mwendo kuti muyambe ndi kubwereza ndi mwendo wina kwa 5 kapena kuposa. Mutatha kukwanitsa miyendo 20 pa mwendo uliwonse, popanda kutaya mimba, musamuke kumalo otsatira
Sahrmann Zochita # 3
Pangani Basic Breath pamene inu mumabweretsa mawondo mpaka 90 digiri mbali. Sungani mwendo umodzi ukuwerama ndikuchepetserani mwendo wina kupita pansi, ndikugwera pansi ndi chala chanu. Kumaliza 1-5 kubwereza pa mwendo umodzi ndikusintha mbali. Mutatha kukwanitsa 20 kumbuyo pa mwendo uliwonse, popanda kutaya mkodzo , chitani ku zochitika zotsatirazi.
Sahrmann Zochita # 4
Pangani Basic Breath pamene inu mumabweretsa mawondo mpaka 90 digiri mbali. Sungani mwendo umodzi wopindika ndikukulitsa mwendo wina mpaka mutagwirizana, koma osakhudza pansi. Bwerezani ku mwendo wina, ndikugwira ntchito mpaka 10 kumbuyo kumbali iliyonse. Mutatha kukwanitsa 20 kumbuyo pa mwendo uliwonse, popanda kutaya mkodzo, chitani ku zochitika zotsatirazi.
Sahrmann Zochita # 5
Pangani Basic Breath ndikubweretsa miyendo m'chifuwa. Onetsetsani miyendo yonse kuti ikhale yoposera pansi. Pewani pansi miyendo yonse mpaka pansi, kupita kutali momwe mungathe popanda kugwedeza kumbuyo. Bwerezani mobwerezabwereza 5-10, ndikugwira ntchito mpaka kufika 20.
> Chitsime:
> Hyatt, Gwen ndi Cram, Catherine. Kusamalidwa & amp; Chojambula Chojambula Chaputala. Zokambirana, AZ: DSW Fitness, 2003.