Bɔku mama dɛn kin fred fɔ du ivin di smɔl smɔl wok dɛn we dɛn kam fɔ no se dɛn de ɛkspɛkt. Dɛn kin stɔp fɔ du tin dɛn lɛk fɔ waka ɔ fɔ klaym stej. "Sɔmtin go apin to di pikin if a ɛksɛsayz?" dɛn de fred. Bɔt yu no se fɔ ɛksesaiz we yu gɛt bɛlɛ kin rili fayn fɔ yu ɛn yu pikin bɔku tɛm? Bɔku pan di lay lay stori dɛn we bin de trade dɔn bi tru naw bay nyu mɛdikal risach . Lɛ wi si wetin na di tru.
Jɔs tink bɔt aw i go fayn fɔ mek yu gɛt wɛlbɔdi ɛn strɔng ɔl di tɛm we yu gɛt bɛlɛ. Nɔto jɔs ɛksesaiz go mek yu fil fayn na yu bɔdi, i go ɛp yu bak fɔ fil gladi na yu maynd, ɛn i go ɛp yu bak fɔ wɛl kwik kwik wan we yu de bɔn pikin ɛn we yu de bɔn pikin. Nɔto dat nɔmɔ, bɔt we yu gɛt wɛlbɔdi, yu pikin go gro bak wit wɛlbɔdi.
Bɔt mɛmba! Bifo yu du ɔl dis, di tin we impɔtant pas ɔl we yu fɔ du fɔs na fɔ tɔk to yu dɔktɔ. I impɔtant fɔ gɛt klia advays bɔt us ɛgzampul dɛn we bɛtɛ fɔ yu bay aw yu gɛt wɛlbɔdi ɛn aw lɔng yu fɔ du dɛn.
If yu nɔ ɛva du ɛksɛsayz bifo (The Novice) .
Bɔku pipul dɛn nɔ kin du ɛksɛsayz ɔltɛm bifo dɛn gɛt bɛlɛ. If na yu, dat na okay. I nɔ tu let fɔ bigin naw. Bɔt i nɔ fayn fɔ bigin fɔ du ɛksashɔn dɛn we de mek yu strɛs wan tɛm. Lɛ wi bigin simpul wan.
εksεsayz de mek di mכsul dεm we de sכpכt di uterus strכng. Dis kin rili ridyus bak pen, leg swel, ɛn taya we uman gɛt bɛlɛ. I de rɛdi di bɔdi bak fɔ di prɔblɛm dɛn we kin apin we pɔsin bɔn pikin.
So us simpul ɛgzampul dɛn yu go ebul fɔ du?
- Brisk Walking: Dis na di bɛst ɛn sef we fɔ du ɛksɛsayz. Fɔ waka fɔ 20-30 minit insay di de, tri to 4 dez insay di wik na infεkt. If yu kin tɔk to yu padi we yu de waka, na di paz we rayt fɔ yu.
- Swimin ɛn Wata Aerobics : Insay wata, di wet we yu tink se yu gɛt kin ridyus lɛk 90%. Dis kin mek di prɛshɔn we de pan yu jɔyn dɛn nɔ bɔku. Swim de ɛp bak fɔ ridyus di wata we nɔ nid fɔ de na di bɔdi ɛn kɔntrol di swɛlin.
- Yoga: Yoga klas dɛn de we dɛn kin du spɛshal fɔ uman dɛn we gɛt bɛlɛ. Dip brith de ɛp fɔ rilaks di maynd, fɔ mek di mɔsul dɛn strɔng, ɛn na big ɛp fɔ praktis di we aw yu de blo we yu de bɔn pikin.
Di tin we impɔtant pas ɔl: Lisin to yu bɔdi we yu de du ɛksɛsayz. Nɔ push yusɛf so tranga wan dat yu nɔ go ebul fɔ tɔk.Dat na di simpul yadstik. If yu fil se yu taya, stɔp. Aw yu de fil kin difrɛn frɔm wan de to di ɔda de. So ɛksesaiz akɔdin to aw yu fil da de de.
If yu dɔn ɔlrɛdi sabi fɔ du ɛksɛsayz (Di Kɔndishɔn Atlet) .
Sɔntɛm yu bin de rɔn, es wet, ɔ du ɔda ɛksesaiz dɛn we de mek yu tranga bifo yu gɛt bɛlɛ. Trade, dɔktɔ dɛn bin de tɛl yu fɔ lɛf fɔ du ɔl dɛn tin ya we yu gɛt bɛlɛ. Bɔt naw, risach dɔn sho se if yu bɔdi dɔn yus to dɛn ɛksesaiz dɛn de, i nɔ bad fɔ kɔntinyu fɔ du dɛn. Jɔs ridyus di intensiti smɔl.
Risach dɔn sho se uman dɛn lɛk dis nɔ kin gɛt bɛtɛ prɔblɛm wit dɛn bɔdi, dɛn kin bɔn pikin dɛn izi ɛn shɔt, ɛn dɛn kin wɛl kwik kwik wan.
Bɔt mɛmba dɛn tin ya:
- Ridyus di intensiti: Ridyus di distans ɛn spid we yu kin rɔn nɔmal wan. If yu lif wet, ridyus di wet ɛn inkrisayz di ripit (r EPS ).
- Lisin to yu bɔdi: Yu bɔdi de tɛl yu se, "Dis tu tranga smɔl." If yu fil ɛni bɛlɛ pen ɔ yu nɔ fil fayn, stɔp wantɛm wantɛm. I kin bi se na tɛm fɔ lɛ yu stɔp fɔ rɔn ɛn chenj to baysikul ɔ swim.
- Mek plan wit yu dɔktɔ: I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt dis bifo yu gɛt bɛlɛ ɛn mek ɛksɛsayz plan we go fayn fɔ yu.
Sefty fɔs! Mek shɔ se yu fala dɛn instrɔkshɔn ya.
I nɔ mata wetin yu fitnɛs lɛvɛl, i impɔtant fɔ fala dɛn sefty tips ya we yu de du ɛksɛsayz we yu gɛt bɛlɛ.
| Tin dɛn fɔ du (Do’s) . | Nɔto fɔ du dat |
|---|---|
| Drink bɔku wata: Drink bɔku wata bifo, we yu de du ɛksɛsayz, ɛn afta yu dɔn du ɛksɛsayz. We yu nɔ gɛt wata na yu bɔdi, i nɔ kin fayn fɔ di mama ɔ di pikin. | Ɛksesaiz we yu de ledɔm na yu sayd: Nɔ du ɛksɛsayz we gɛt fɔ du wit fɔ ledɔm na yu sayd afta di fɔs tri mɔnt. Dis kin kɔmprɛs wan big vein we de briŋ blɔd to di at. |
| Wom-ap ɛn Kul-dɔwn: Nɔ fɔgɛt fɔ wam-ap bifo yu bigin yu wokɔt ɛn kol-dɔwn afta. | Spɔt dɛn we gɛt bɔku prɔblɛm: Nɔ du kɔntakt spɔt (futbɔl, baskɛtbɔl), spɔt dɛn we gɛt fɔ du wit fɔdɔm (fɔ rayd ɔs, fɔ ski dɔŋ di mawnten), ɛn fɔ dayv ɔltogɛda. |
| Wear klos we fit yu: Wear fayn klos we nɔ gɛt bɛtɛ swet ɛn we de tek swet. Wear bra we de sɔpɔt yu ɛn kɔmfyut sus. | Nɔ ignore pen: If yu fil ɛni pen ɔr diskɔmfɔt, nɔ ignore am ɛn du ɛksɛsayz. Stɔp wantɛm wantɛm. |
| It gud it: It it we gɛt fayn fayn tin dɛn fɔ mek yu gɛt bɔku trɛnk we yu de spɛn we yu de du ɛksɛsayz. I bɛtɛ fɔ it 5 ɔ 6 smɔl smɔl it dɛn ɛvride. | Dip knee bend: Di ɔmon rilaksin we de kɔmɔt we uman gɛt bɛlɛ de mek di jɔyn dɛn lɔs. So, nɔ du ɛksɛsayz we gɛt fɔ du wit fɔ bɛn di ni dip dip wan. |
If yu gɛt dɛn sik ya, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn go to dɔktɔ!
If yu gɛt sɔm sayn dɛn lɛk pen na yu chɛst, blɔd we de kɔmɔt na yu vagina, yu uterin kɔntrakshɔn, di mɛmbran dɛn we de brok, ed we de at bad bad wan, yu nɔ de si fayn, ɔ i nɔ izi fɔ blo, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn go to yu dɔktɔ. If nid de, nɔ shem fɔ go na di Imejɛnsi Dipatmɛnt (ETU) na di ɔspitul we de nia yu.
Mɛsej we dɛn kin kɛr go na os
- Mek shɔ se yu gɛt permishɔn frɔm yu dɔktɔ bifo yu bigin fɔ du ɛksɛsayz we yu gɛt bɛlɛ.
- Tek tɛm lisin to di sayn dɛn we yu bɔdi de gi yu. If yu fil taya, yu de fil pen, ɔ yu nɔ de fil fayn, stɔp fɔ du ɛksɛsayz wantɛm wantɛm.
- Drink bɔku wata we yu de du ɛksɛsayz. Nɔ mek yu nɔ gɛt wata na yu bɔdi.
- Ivin fɔ du sɔntin we simpul lɛk fɔ waka fɔ 15-20 minit ɛvride kin bɛnifit yu pas fɔ nɔ du ɛksɛsayz atɔl.
- Ɛksesaiz wit gladi at ɛn izi. Dis na fayn gift fɔ yu ɛn yu pikin we nɔ bɔn yet.
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