Woadu wo nyinsɛn no fã a etwa to na ɛyɛ den sen biara no ho. Bere a wo ba no nyin no, ebia worete akyi yaw kɛse , wo hohoro, na woabrɛ. Saa bere yi de, asɛmfua "apɔw-mu-teɛteɛ" mpo betumi ama woate nka sɛ woabrɛ. Nanso so wunim sɛ apɔw-mu-teɛteɛ bi a wɔapaw no yiye a ɛnyɛ den a wobɛyɛ wɔ saa bere yi mu no betumi atew ɔhaw a wote nka no so kɛse? Nanso, sɛ wuhyia nsɛnnennen bi wɔ wo nyinsɛn mu a, ɛbɛyɛ papa sɛ wobɛkwati apɔw-mu-teɛteɛ bi. Yɛbɛka eyinom nyinaa ho asɛm nnɛ.
Dɛn ne apɔw-mu-teɛteɛ a eye sen biara na ahobammɔ wom a ɛsɛ sɛ woyɛ wɔ asram abiɛsa a atwam no mu?
Wɔ wo nyinsɛn no asram abiɛsa a etwa to, efi adapɛn 28 kosi 42 mu no, apɔw-mu-teɛteɛ pii wɔ hɔ a asiane biara nni ho mma wo ne wo ba no nyinaa. Nanso kae sɛ ɛho hia sɛ wo ne wo duruyɛfo kasa na wunya wɔn pene ansa na woafi apɔw-mu-teɛteɛ biara ase.
Yoga ne Pilates a wɔde di dwuma
Eyinom yɛ apɔw-mu-teɛteɛ a ɛyɛ brɛoo yiye a ɛmma nipadua no nhyɛ nipadua no so kɛse. Wɔhyɛ wo ntini a ɛwɔ wo core ne pelvic floor no mu den. Ɛnyɛ sɛ eyi boa wo ma wokari pɛ na ɛtew ɔhaw so nko, na mmom ɛboa wo wɔ awo mu nso.
Yoga a wobɛyɛ no betumi aboa wo ma woada yiye, atew adwennwen ne dadwen so, na ama woanya ahotɔ afi nyinsɛn mu sɛnkyerɛnne ahorow a ɛtaa ba te sɛ akyi a ɛyɛ yaw, tiyɛ, ahome a ɛyɛ tiaa , ne akisikuru ho.
Ɛyɛ papa sɛ wobɛka yoga adesua bi a wɔayɛ ama mmea a wɔyem titiriw ho. Kae sɛ wobɛnom nsu pii bere a woreyɛ apɔw-mu-teɛteɛ no na sɛ wote nka sɛ woabrɛ a, gye w’ahome. Sɛ woayɛ yoga pɛn a, bisa wo duruyɛfo sɛ wubetumi ayɛ eyinom wɔ fie anaa.
Renante
Nantew a ɛyɛ ntɛmntɛm yɛ apɔw-mu-teɛteɛ a eye sen biara na ɛnyɛ den sen biara a wubetumi ayɛ wɔ afe no mu bere yi mu no mu biako. Titiriw sɛ ɛnyɛ wo su sɛ wobɛteɛteɛ w’apɔw mu kan a, ɛbɛyɛ papa sɛ wubefi ase denam nantew so. Ɛyɛ cardio apɔw-mu-teɛteɛ a ɛnyɛ den a ɛmma wo nkwaa nhyɛ wo nkwaa so kɛse. Sɛ wubetumi akora simma 30 pɛ so da biara a, ɛfata.
Reboro nsuo
Sɛ wowɔ nsu no mu a, ɛbɛma wo nipadua no ayɛ hare na ne ho adwo no. Eyi ho hia titiriw wɔ afe no mu bere yi mu bere a wo yafunu renyin no. Asuguare wɔ ɔtare mu anaasɛ nsu mu aerobics a wobɛyɛ no betumi ayɛ ɔkwan pa a wobɛfa so anya apɔw-mu-teɛteɛ pa ama wo koma a ɛremma ɛyaw biara mma.
Apɔw-mu-teɛteɛ a ɛnyɛ den a wobetumi ayɛ wɔ fie
Apɔw-mu-teɛteɛ a ɛnyɛ den nso wɔ hɔ a wubetumi ayɛ wɔ fie. Sɛ nhwɛso no, wobetumi de nneɛma a emu yɛ hare ayɛ squats, lunges, ne nan ne nsa a wɔma so.
Kegel apɔw-mu-teɛteɛ yɛ apɔw-mu-teɛteɛ a ɛsɛ sɛ woyɛ wɔ saa bere yi mu. Wɔhyɛ wo pelvic floor ntini ahorow no den. Bere a mmea binom awo akyi no, ebia nsu a ɛretu a wɔmpɛ bere a wɔrefefe anaa wɔreserew no. Kegel apɔw-mu-teɛteɛ betumi aboa ma wɔasiw eyi ano. Sɛ yɛbɛka no tiawa a, wohyɛ ntini a ɛwɔ saa beae no mu den te sɛ nea wugyina sɛ wobɛtow, wokura mu sikani kakraa bi, na afei woagye wɔn ahome.
Fa yɛ wo botae sɛ anyɛ yiye koraa no wobɛteɛteɛ w’apɔw mu simma 30 da biara. Nanso tie wo nipadua. Sɛ wode simma 5 fi ase da biara a, ɛyɛ mfiase pa. Fa simma 5 ka ho nkakrankakra da biara kosi sɛ wubedu simma 30.
Saa apɔw-mu-teɛteɛ yi mfata mma afe no mu bere yi - nneɛma a ɛsɛ sɛ wɔkwati!
Apɔw-mu-teɛteɛ ahorow bi betumi ayɛ asiane ama wo ne wo ba no nyinaa wɔ saa bere yi mu, enti akyinnye biara nni ho sɛ twe wo ho fi saa nneɛma yi ho.
| Apɔw-mu-teɛteɛ ahorow a ɛsɛ sɛ wɔkwati | Sɛnti |
|---|---|
| Yoga a Ɛyɛ Ɔhyew | Ɛnyɛ papa sɛ wobɛma wo nipadua ayɛ hyew dodo bere a wonyinsɛn no. Eyi betumi ama wo nipadua ayɛ hyew dodo a ɛho nhia na ɛde nsɛnnennen aba. |
| Apɔw-mu-teɛteɛ a wɔde trɛw obi ti so | Sɛ woda wo nkyɛn a, w’awotwaa a ɛrenyin no betumi amia mogya ntini kɛse bi a ɛde mogya kɔ wo koma mu no so. Eyi betumi ama wo ho ayɛ wo yaw na woatɔ piti. |
| Gyina gyinabea koro no ara mu bere tenten | Sɛ wugyina hɔ a wunhinhim pii a, mogya betumi aboaboa ano wɔ wo nan ne wo nan mu. Eyi betumi ama wo mogya so atew mpofirim na ama woatɔ piti. |
| Di nkitaho ne Agumadi | Kwati agumadi a wɔde di nkitaho te sɛ bɔɔlbɔ ne volleyball. Afei nso, kwati dwumadi ahorow a ebetumi ama obi ahwe ase, te sɛ skiing, surfing, anaa apɔnkɔ so tra. |
Mfaso bɛn na ɛwɔ apɔw-mu-teɛteɛ so ma wo ne wo ba no?
Sɛ wokɔ so yɛ nnam bere a wonyinsɛn a, so wɔ mfaso pii ma wo ne wo ba no.
- Akyi yaw so tew.
- Ɛma ahotɔ fi ɔbrɛ a wɔtaa te nka no mu.
- Ɛtew akisikuru (dwensɔtwaa a ɛyɛ dry).
- Akwaa a ɛho ahonhon no so tew.
- Ɛtew asiane a ɛwɔ hɔ sɛ obenya nsɛnnennen wɔ nyinsɛn mu te sɛ nyinsɛn mu asikreyare, preeclampsia , ne hia a ehia sɛ wɔyɛ oprehyɛn oprehyɛn (C-section) .
- Ɛma wo ne wo ba no koma akwahosan tu mpɔn .
- Ɛbɔ wo nkwaa ho ban.
- Ɛma mogya a ɛkɔ honam ani no yɛ kɛse na ɛboa ma honam ani hwɛbea yɛ hyew .
Hwɛ saa sɛnkyerɛnne ahorow yi yiye bere a woreteɛteɛ w’apɔw mu no!
Nea ɛho hia paa ne sɛ wubetie wo nipadua. Sɛ wote nka sɛ wo ho nyɛ wo dɛ bere a woreyɛ apɔw-mu-teɛteɛ a, gyae ntɛm ara na gye w’ahome. Sɛ wuhu sɛnkyerɛnne ahorow a edidi so yi mu biara a, ɛsɛ sɛ wotew w’apɔw-mu-teɛteɛ so anaasɛ wugyae da no.
- Sɛ wote nka sɛ wo ho ayɛ wo hyew a
- Sɛ koma no bɔ ntɛmntɛm wɔ ɔkwan a ɛnteɛ so a
- Sɛ wote nka sɛ worehyia ɔhaw wɔ ahome mu a
- Sɛ wote nka sɛ woabrɛ paa a
- Sɛ wowɔ ɛyaw wɔ w’akyi anaa w’akyi berɛmo mu a
- Sɛ wote nka sɛ woabrɛ dodo sɛ wobɛkasa bere a woreyɛ apɔw-mu-teɛteɛ a
Kwati sɛ wobɛteɛteɛ w’apɔw mu wɔ nna a ɛhɔ yɛ hyew anaasɛ ɛhɔ yɛ nwini. Sɛ wo yafunu mu yɛ wo yaw bere nyinaa, wo honam ani yɛ mmerɛw, anaasɛ sukɔm de wo dodo a, ebia worehu amane wɔ ɔhyew anaa ɔhyew mu ɔbrɛ ho. Frɛ wo duruyɛfo ntɛm ara.
Nkrasɛm a Wɔde Kɔ Fie
- Ansa na wubefi apɔw-mu-teɛteɛ biara ase bere a woanyinsɛn no, di kan ne wo duruyɛfo nkasa na nya kwan.
- Tie wo nipadua. Sɛ wote nka sɛ wo ho nyɛ wo dɛ anaa wote yaw bi a, gyae apɔw-mu-teɛteɛ ntɛm ara na gye w’ahome.
- Nom nsu pii bere a woreteɛteɛ w’apɔw mu ne da mũ no nyinaa. Mma wo nipadua mu nsu nnsɛe.
- Kwati apɔw-mu-teɛteɛ a ɛhwehwɛ sɛ wobɛda w’akyi, a ɛfa sɛnea wobɛbɔ wo ho, wobɛhwe ase, na ama nipadua no ayɛ hyew dodo ho koraa.
- Hwɛ kɔkɔbɔ nsɛnkyerɛnne te sɛ adwenemhaw, koma a ɛbɔ ntɛmntɛm, ne ahome a ɛyɛ den bere nyinaa. Sɛ wowɔ biribi a ɛhaw wo a, ka kyerɛ wo duruyɛfo ntɛm ara.
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