Akokoaa a wobɛhwɛ kwan no yɛ anigye bere a ɛte saa wɔ w’asetra mu, ɛnte saa? Nanso bere a wo yafunu reyɛ kɛse da biara da no, wufi ase te ɛyaw ne ahotɔ bi nka wɔ w’akyi, ɛnte saa? Ankasa ɛnsɛ sɛ wohaw wo ho wɔ eyi ho, ɛnyɛ wo nkutoo, mmea a wɔyem bɛyɛ 10 biara mu 7 na wɔn akyi yɛ wɔn yaw . Nanso ɛnsɛ sɛ wode ɛyaw yi hu amane. Ma yɛnhwɛ nea enti a eyi ba ne nneɛma a ɛnyɛ den a yebetumi ayɛ na ama yɛanya ahotɔ afi mu.
Dɛn nti na m’akyi yɛ me yaw bere a manyinsɛn no?
Nneɛma atitiriw pii nti na ɛte saa. Momma yɛnte ase tiawa.
Fa no sɛ, bere a wo ba no nyin no, wo yafunu kɔ n’anim nkakrankakra. Afei ɔkwan a wɔfa so kyekyɛ wo nipadua mu duru, kyerɛ sɛ, wo `Center of Gravity`, sesa. Enti, sɛnea ɛbɛyɛ a wobɛkari pɛ , wode wo ho to w’akyi kakra a wunnim. Eyi ma abɔde mu kwan a ɛkɔ w’akyi no yɛ kɛse, na ɛde nhyɛso kɛse ba ntini ne akyi berɛmo a ɛwɔ saa beae no so.
Bio nso, hormone ahorow a ɛba bere a woanyinsɛn no ma nkwaa a ɛwɔ wo akyi berɛmo ne w’akyi berɛmo mu no mu yɛ hare. Eyi yɛ nea wode besiesie wo nipadua ama awo. Nanso, saa a wobɛsan ayɛ yi betumi atew mmoa a w’akyi berɛmo nya so, na ebetumi ama woayɛ yaw. Sɛ wɔka eyinom nyinaa bom a, ɛtaa ma obi nya akyi yaw.
Akwan 5 a ɛnyɛ den a wobɛfa so ayi akyi yaw afi hɔ
Okay, enti momma yɛnhwɛ nneɛma a ɛnyɛ den bi a yebetumi ayɛ wɔ fie de atew ɛyaw yi so.
1. Momma yɛnkɔ so nyɛ nea ɛfata!
Ebia eyi bɛyɛ te sɛ nea ɛyɛ mmerɛw, nanso ebetumi ayɛ den kakra sɛ wobɛtra ase tẽẽ bere a wo yafunu renyin no. Nanso sɛ wugyina hɔ yiye a, ebetumi atew nhyɛso a ɛwɔ w’akyi no so kɛse. Tena nkongua so, fa wo nsa to w’asen so, na fa wo mmati si fam. Afei, fa wo mmati san akyi na pia wo mmati no bom bɛyɛ sikɔne 5. Yɛ eyi mprɛnsa kosi anan da biara. Eyi bɛhyɛ w’akyi ntini mu den na ama w’akyi ahotɔ pa.
2. Apɔw-mu-teɛteɛ yɛ adamfo paa
"So ɛnyɛ hwee sɛ wobɛteɛteɛ w'apɔw mu bere a woanyinsɛn?" ebia woresusuw ho. Nokwarem no, apɔw-mu-teɛteɛ a ennya nkɛntɛnso kɛse ne akyi yaw ano aduru a eye sen biara wɔ saa bere yi mu. Apɔw-mu-teɛteɛ hyɛ ntini ahorow no den na ɛma wotumi yɛ nsakrae kɛse. Eyi ma ɛyɛ mmerɛw ma akyi sɛ ɛbɛsakra ne ho ma ɛne nsakrae a ɛba wo nipadua mu no ahyia .
- Nantew : Ɛyɛ papa yiye sɛ wobɛnantew kakra da biara.
- Asuguare: Asuguare yɛ apɔw-mu-teɛteɛ kɛse ma akyi efisɛ nipadua no te nka sɛ emu duru nyɛ kɛse wɔ nsu mu.
- Sake a egyina hɔ a wobɛtra: Eyi nso yɛ apɔw-mu-teɛteɛ a ahobammɔ wom na ɛyɛ brɛoo .
Nea ɛho hia sen biara ne sɛ wo ne wo duruyɛfo bɛkasa na woanya ne pene ansa na woafi apɔw-mu-teɛteɛ biara ase.
3. Ka akyɛde a ɛne mpaboa a ɛkorɔn no kwan kakra.
Sɛ wohyɛ mpaboa a ɛkorɔn a, ɛsakra wo hwene gyinabea , na ɛde nhyɛso kɛse ba w’akyi. Eyi betumi ama w’akyi ayɛ wo yaw bere mpo a wunnyinsɛn no. Enti, kwati sɛ wobɛhyɛ mpaboa a ɛkorɔn koraa wɔ saa bere yi mu. Mmom no, hyɛ mpaboa a ɛyɛ tratraa a ɛyɛ fɛ a ɛyɛ den na ɛma wo nan gyina te sɛ tɛnis mpaboa.
4. Pillow ma awerɛkyekye bere a woada no
Gyinabea a eye sen biara a wobɛda wɔ nyinsɛn mu ne sɛ wobɛda w'afã . Sɛ woda saa a, fa pillow to wo nkotodwe ntam. Eyi bɛtew nhyɛso a ɛwɔ w’akyi ase no so kɛse. Wubetumi asɔ ahwɛ sɛ wode apɔw-mu-teɛteɛ besisi hɔ wɔ akwan horow so. Sɛ nhwɛso no, sɛ w’akyi yɛ wo yaw a, wubetumi de pillow ahyɛ wo nsa ntam. Bere a wo yafunu nyin no, wubetumi nso de pillow ahyɛ wo yafunu ase de aboa wo. Ɛnanom pii hu sɛ ɛboa sɛ wɔde `nipadua nyinaa pillow` a ɛma nipadua nyinaa boa bedi dwuma.
5. Wo ne oduruyɛfo no nkasa.
Ɛwom sɛ akyi yaw yɛ ade a ɛfata wɔ nsɛm dodow no ara mu de, nanso tie wo nipadua bere nyinaa. Sɛ ɛyaw no mu yɛ den, wuntumi nnyina ano, anaasɛ wowɔ biribi a ɛhaw wo a, nsuro da sɛ wobɛhwehwɛ aduruyɛfo afotu . Wo duruyɛfo betumi asusuw wo yaw no ho pɛpɛɛpɛ na wakamfo ayaresa a eye sen biara ama wo.
Apɔw-mu-teɛteɛ a ɛnyɛ den 3 a wubetumi ayɛ wɔ fie (Stretches) .
Prenatal Yoga, a wɔayɛ ama nyinsɛn titiriw no yɛ ɔkwan pa a wobɛfa so asiw akyi yaw ano na ɛtew ɛyaw a wowɔ dedaw no so. Sɛ wunni bere nkɔ adesua bi a, sɔ saa ntrɛwmu a ɛnyɛ den yi hwɛ wɔ fie.
| Apɔw-mu-teɛteɛ (Stretch) . | Sɛnea wɔyɛ no |
|---|---|
| Cat Ntrɛwmu | Fa wo nsa ne wo nkotodwe na fa wo nan anan nyinaa so. Afei home brɛoo, twe wo yafunu kɔ mu na bɔ w’akyi (te sɛ ɔkraman a ne bo afuw). Kura saa gyinabea yi mu sikani 10-20, afei san bra sɛnea na ɛte kan no. Yɛ eyi bɛyɛ mpɛn 10. |
| Gyinabea Pelvic Tilt | Gyina hɔ tẽẽ, na fa wo ho to ɔfasu bi so. Trɛw wo nan mu kɔsi wo mmati trɛw. Afei mia w’akyi (a ɛda w’akyi ne ɔfasu no ntam) so wɔ ɔfasu no so. Kura mu kakra na afei gye w’ahome. Yɛ eyi mpɛn 10. Eyi bɛhyɛ ntini a ɛwɔ w’akyi ase no mu den. |
| Fitness Ball Ntrɛwmu | Tena fam wɔ ɔfasu bi anim. Fa `Fitness Ball` no to wo ne ɔfasu no ntam. Afei kotow wo nkotodwe, fa wo nan si fam, na fa wo ho to bɔɔl no so. Afei mia w’akyi ase wɔ bɔɔl no so na pia kɔ soro. Kura mu sikani 10-20, afei san kɔ baabi a na ɛwɔ kan no. Yɛ eyi mpɛn 10. |
Nkrasɛm a Wɔde Kɔ Fie
- Akyi yaw bere a wonyinsɛn no abu so yiye, enti mma ɛnhaw wo ho pii.
- Sɛ wokura gyinabea pa mu, apɔw-mu-teɛteɛ a ɛnyɛ den na ɛyɛ brɛoo, na wohyɛ mpaboa a ɛyɛ fɛ na ɛyɛ tratraa a, ebetumi ama wo ho atɔ wo kɛse.
- Wubetumi atew nhyɛso a ɛwɔ w’akyi so denam da a wobɛda wɔ wo nkyɛn na wode apɔw-mu-teɛteɛ asisi wo nkotodwe ntam ne wo yafunu ase so.
- Sɛ ɛyaw no mu yɛ den, ɛkɔ so, anaasɛ sɛnkyerɛnne afoforo te sɛ atiridiinini, akwaa a ɛyɛ mmerɛw, ne nea ɛkeka ho ka ho a, nsɛe bere na akyinnye biara nni ho sɛ kɔ wo duruyɛfo nkyɛn .
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