Momwe Mungaphunzitsire Mwana Akatha
Kuyambiranso kuchita masewera olimbitsa thupi nthawi zambiri kumakhala ndi ubwino wambiri, ngakhale kuti kuchita zimenezi n'kosavuta. Ndichifukwa chakuti kukhala ndi mwana kumatanthauza kusintha kwakukulu: kutayika tulo, kuphunzira momwe mungagwiritsire munthu wamng'ono moyenera, ndikugwirizanitsa ndi kulemera kwanu komwe mudapindula mukakhala ndi pakati.
Pamene mukuyesera kuchita zinthu zatsopano, kuchita masewera olimbitsa thupi kungawoneke ngati chinthu chotsiriza chomwe mumamva ngati mukuchita.
Koma, kukhala wothandizira panopa n'kofunika kwambiri kuposa kale chifukwa kumathandiza kuchepetsa kuchepa kwa thupi, kutaya kulemera kwambiri, kumapereka mphamvu zambiri, komanso kumathandiza kuchepetsa nkhawa ndi nkhawa, komanso kusintha maganizo.
Dokotala wanu mwinamwake anayesera kukuthandizani kuti mukhale ndi kulemera kwa mimba ya mapaundi pafupifupi 30, zomwe ndi zachilendo ndipo zimagwiritsidwa ntchito kukhala wathanzi. Pafupipafupi, mapaundi 18 mpaka 20 amatha kutaya mwezi umodzi wokhala ndi mwana, koma ndi mapaundi owonjezera omwe angakhale ovuta kuchotsa ngati muli ndi mapaundi 10 kuti mutaya kapena ena. Thupi lanu likhoza kukhala losiyana atakhala ndi mwana. Koma, ndi chipiriro chaching'ono ndi kuchita masewera olimbitsa thupi, mukhoza kubwerera.
Zochita Zotani
Mukudziwa kale kuti kubwerera ku zochitika zolimbitsa thupi muyenera kukhala pang'onopang'ono. Thupi lanu lapyola kusintha kwakukulu ndipo zimatengera nthawi kuti zibwererenso. Dokotala wanu adzakupatsani inu patsogolo pamene mungathe kuchita masewera olimbitsa thupi ndipo angakupatseni ntchito zosavuta zomwe mungachite masabata angapo atabadwa.
Zina mwazinthu izi ndi izi:
- Zochita za Kegel: Zochita za Kegel zimaphatikizapo kupanga mapangidwe ang'onoang'ono a minofu pamtendere. Zochita izi zingathandize kulimbitsa minofu yochepa ya pelvic, yomwe ingayambitse vuto la kuyiritsa chikhodzodzo, zomwe zimapezeka mwa amayi.
- Kuyenda . Kuyenda pang'ono, kofulumira kumathandiza kukonzekeretsa thupi lanu kuti lizichita masewera olimbitsa thupi, komanso kuti mupeze mpweya wabwino. Ngati munagwiritsa ntchito musanayambe mimba, mungafunike pafupifupi masabata asanu ndi limodzi musanabwerere ku zomwe munkachita kale.
- Yoga : Zofooka za yoga zimakhala njira yabwino kwambiri kuti magazi anu aziyenda pothana ndi kuchepetsa nkhawa. Mwina mungafunikire kupewa zovuta (monga zivomezi), koma zoyambira ngati mlatho wothandizira , wankhondo Woyamba I , ndi mapepala apansi , ndi malo abwino kuyamba. Mukhozanso kupeza kalasi ya postpartum yagaga ku masewera olimbitsa thupi kapena gulu la zaumoyo .
- Pilates : Momwe mungasinthire, mungathe kuchita masewera olimbitsa thupi a Pilates kuti mukhale olimba komanso kuti mukhale osinthasintha.
Nanga Bwanji Mphuno Yanu?
Mutha kukhala ndi nkhawa kuti mubwerere ku machitidwe olimbitsa thupi mwamsanga. Koma kachiwiri, mungafunike nthawi yambiri musanayambe kugwira bwino ntchito yapakatikatikati, makamaka ngati mutapatukana mu abs kapena diastasis.
Ngati mulibe diastasis, mukhoza kuyamba ndi zosavuta zozizira monga mapiritsi a pakhosi ndi zosiyana siyana.
- Zilonda zam'madzi : Ugone pansi ndi miyendo yako itawerama, mapazi akugona pansi. Pewani mimba zanu mofulumira ndikugwedeza pamphuno mwanu. Pumirani mofanana ndi kuyesa kuyambitsa kayendetsedwe ka abs yanu m'malo mofiira kwambiri. Musaiwale kuti muzitha kumanga pansi pazitsulo zapachimake poyang'ana mapepala, chifukwa amatha kukanikizira.
- Kusiyanitsa kwake : Ichi ndicho kusuntha komwe mungachite ndi mwana wanu, ngati mukufuna. Ugone pansi ndi mawondo akuwerama ndi mapazi pansi pansi, ndikuyika mwanayo m'mimba mwako. Lembani ndipo, pamene mukutero, finyani abs, kukoketsani ngati siponji ndi kukweza mwanayo. Exhale ndi kuchepetsa mwanayo kumbuyo. Bwezerani kwa 10 mpaka 16 kubwereza.
Pamene mukukula, mukhoza kupita ku zovuta zovuta kwambiri. Kumbukirani kuti ngati muli ndi gawo, muyenera nthawi yambiri kuti thupi lanu lichiritse. Musanachite chirichonse, funsani dokotala wanu ndikugwiritseni ntchito kuti muyambe pulogalamu yoyamba.
Zochitika za Postpartum
Mukamaliza kupita kuchipatala ndipo mwakhala mukukonzekera mokwanira kuchita masewera olimbitsa thupi, mungafunike maganizo ena pa zomwe mungachite. Ngati munagwiritsa ntchito kale, mutha kubwezeretsanso kumasintha kwa zomwe mukuchita. Ngati simunagwiritse ntchito kale, mukufuna kuyamba ndi pulogalamu yoyamba kuti mutenge nthawi yanu kuti mugwiritse ntchito masewera olimbitsa thupi.
Zida zimenezi zidzakuthandizani kudziwa komwe mungayambire:
- Mavidiyo ochita masewera a Postpartum. Pilates iyi ndi mavidiyo a yoga amapereka njira zowonongeka kuti mukhale wofanana mukakhala ndi mwana.
Chofunika kukumbukira ndi kukhala wodekha ndi wekha ndikutsatira malangizo a dokotala. Onetsetsani kuti mukudya zakudya zabwino , makamaka ngati mukuyamwitsa (zomwe zingafunikire ma calories 500 patsiku). Khalani bwino-hydrated ndipo musataye mtima.
Kuchita masewero olimbitsa thupi kungakhale kovuta kapena kumasowa pamene mukusintha moyo wanu watsopano ndi mwana wanu. Choncho chitani zomwe mungathe ndikugwiritsira ntchito mphamvu yanu kuti muzisamalira nokha ndi mwana wanu.