Yu dɔn rich di las ɛn tranga stej we yu gɛt bɛlɛ. As yu pikin de gro, yu go mɔs de fil bɔku bɔku bak-ak , swel, ɛn taya. Na dis tɛm, ivin di wɔd "ɛksɛsayz" kin mek yu fil taya. Bɔt yu no se if yu du sɔm simpul ɛksashɔn dɛn we yu dɔn pik fayn fayn wan insay dis tɛm, dat kin mek yu nɔ fil fayn bad bad wan? Bɔt if yu gɛt ɛni prɔblɛm we yu gɛt bɛlɛ, i go fayn fɔ mek yu nɔ du sɔm ɛksashɔn dɛn. Wi go tɔk bɔt ɔl dis tide.
Wetin na di bɛst ɛn sef ɛgzampul dɛn fɔ du insay di las tri mɔnt?
Insay di las tri mɔnt we yu gɛt bɛlɛ, frɔm 28 to 42 wik, sɔm ɛksesaiz dɛn de we nɔ bad fɔ yu ɛn yu pikin. Bɔt mɛmba se i impɔtant fɔ tɔk to yu dɔktɔ ɛn mek dɛn gri fɔ yu bifo yu bigin ɛni ɛksesaiz.
Yoga ɛn Paylet dɛn
Dis na eksasaiz we rili saful saful we nɔ de put tumɔs prɛshɔn pan di bɔdi. Dɛn kin mek yu kɔr ɛn yu bɛlɛ mɔsul dɛn strɔng. Dis nɔ jɔs de ɛp yu fɔ balans ɛn nɔ fil fayn, bɔt i de ɛp yu bak we yu de bɔn pikin.
We yu de du yoga, i kin ɛp yu fɔ slip fayn, nɔr strɛs ɛn wɔri, ɛn i kin mek yu fil fri frɔm di kɔmɔn sik dɛn we yu gɛt we yu gɛt bɛlɛ lɛk bak pen, ed we de at, we yu nɔ de blo fayn , ɛn we yu nɔ de fil fayn.
I bɛtɛ fɔ jɔyn yoga klas we dɛn mek spɛshal fɔ uman dɛn we gɛt bɛlɛ. Mɛmba fɔ drink bɔku wata we yu de wokɔt ɛn tek briŋ if yu fil taya. If yu dɔn du yoga bifo, aks yu dɔktɔ if yu kin du dɛn tin ya na os.
De waka
Fɔ waka kwik kwik wan na wan pan di bɛst ɛn izi ɛgzampul dɛn we yu kin du dis tɛm pan di ia. Ɛspɛshali if yu nɔ yus fɔ du ɛksɛsayz bifo, i fayn fɔ bigin wit fɔ waka. Na simpul kardio eksasaiz we nɔ de put tumɔs strɛs pan yu jɔyn dɛn. If yu ebul fɔ spɛn jɔs 30 minit ɛvride, i fayn fɔ du dat.
De swin
We yu de na di wata, i go mek yu bɔdi fil layt ɛn rilaks. Dis impɔtant mɔ insay dis tɛm pan di ia we yu bɛlɛ de gro. Swim na pul ɔ du wata aerobics kin bi fayn we fɔ gɛt gud wokɔt fɔ yu at we nɔ go mek yu fil pen.
Simpul ɛksesaiz dɛn we yu kin du na os
Simpul ɛgzampul dɛn de bak we yu kin du na os. Fɔ ɛgzampul, yu kin du skwatin, lɔng, ɛn rayz yu leg ɛn an wit layt wet ɔ atɔl.
Kegel eksasaiz na eksasaiz we yu fɔ du insay dis tɛm. Dɛn kin mek yu mɔsul dɛn na yu bɛlɛ strɔng. Afta dɛn dɔn bɔn pikin, sɔm uman dɛn kin gɛt urine we dɛn nɔ want we dɛn de kɔf ɔ laf. Kegel eksasaiz kin ɛp fɔ mek dis nɔ apin. Fɔ tɔk am simpul wan, yu kin tayt di mɔsul dɛn na da say de lɛk se yu de stɔp fɔ pis, ol dɛn fɔ sɔm sɛkɔn, dɔn yu rilaks dɛn.
Aim fɔ du ɛksɛsayz fɔ at le 30 minit insay di de. Bɔt lisin to yu bɔdi. Fɔ stat wit 5 minit insay di de na fayn tin fɔ bigin. Smɔl smɔl ad 5 minit ɛvride te yu rich 30 minit.
Dɛn ɛgzampul ya nɔ fayn fɔ dis tɛm pan di ia - tin dɛn fɔ avɔyd!
Sɔm kayn ɛksesaiz kin denja fɔ yu ɛn yu pikin insay dis tɛm, so fɔ tru, yu fɔ de fa frɔm dɛn tin ya.
| Di kayn ɛksesaiz dɛn we yu fɔ avɔyd | Rizin |
|---|---|
| Hot Yoga we yu de du | I nɔ fayn fɔ mek yu bɔdi wam pasmak we yu gɛt bɛlɛ. Dis kin mek yu bɔdi wam pasmak ɛn mek yu gɛt prɔblɛm dɛn. |
| Ɛksayz fɔ strɛch ɔvahɛd | We yu ledɔm na yu sayd, yu uterus we de gro kin prɛs pan wan big blɔd vesel we kin kɛr blɔd go na yu at. Dis kin mek yu fil lɛk yu ed ɛn yu kin fil fɔdɔm. |
| Fɔ tinap na di sem pozishɔn fɔ lɔng tɛm | We yu tinap wansay we yu nɔ muv bɔku, blɔd kin gɛda na yu leg ɛn fut. Dis kin mek yu blɔd prɛshɔn go dɔŋ wantɛm wantɛm ɛn mek yu fɔdɔm. |
| Kɔntakt Spɔt | Nɔ du kɔntakt spɔt dɛn lɛk sɔk ɛn volibol. Dɔn bak, nɔ du tin dɛn we go mek pɔsin fɔdɔm, lɛk fɔ ski, fɔ surf, ɔ fɔ rayd ɔs. |
Wetin na di bɛnifit dɛn we yu ɛn yu pikin kin gɛt we yu de du ɛksɛsayz?
If yu de du tin we yu gɛt bɛlɛ, i gɛt bɔku bɛnifit fɔ yu ɛn yu pikin.
- Bak pen de go dɔŋ.
- I kin mek pɔsin fil fri frɔm di taya we pɔsin kin fil bɔku tɛm.
- I de ridyus kɔnstipɛshɔn (dray bɔdi muvmɛnt).
- Di swɛlin na di limb dɛn kin go dɔŋ.
- I de ridyus di risk fɔ gɛt prɔblɛm dɛn lɛk gestational diabetes, preeclampsia , ɛn di nid fɔ sizarian sɛkshɔn (C-section) we uman gɛt bɛlɛ.
- I de mek yu ɛn yu pikin gɛt bɛtɛ wɛlbɔdi .
- I de protɛkt yu jɔyn dɛn.
- I de mek di blɔd go na di skin ɛn i de ɛp fɔ mek di skin luk fayn .
Pe atɛnshɔn to dɛn sayn ya we yu de du ɛksɛsayz!
Di tin we impɔtant pas ɔl na fɔ lisin to yu bɔdi. If yu fil ɛni prɔblɛm we yu de du ɛksɛsayz, stɔp wantɛm wantɛm ɛn rɛst. If yu gɛt ɛni wan pan dɛn sik ya, yu fɔ ridyus yu ɛksesaiz ɔ stɔp fɔ di de.
- If yu fil se yu de tɔn diziz
- If di at de bit kwik kwik wan
- If yu fil se yu de gɛt prɔblɛm fɔ blo
- If yu fil se yu taya bad bad wan
- If yu gɛt pen na yu bak ɔ yu bɛlɛ eria
- If yu fil se yu taya pasmak fɔ tɔk we yu de du ɛksɛsayz
Nɔ du ɛksɛsayz pan de dɛn we di ples wam ɔ we di ples wam. If yu bɛlɛ kin kramp ɔltɛm, yu skin kin klem, ɔ yu kin tɔsti pasmak, yu kin sɔfa wit ɔt ɔt ɔt. Kɔl yu dɔktɔ wantɛm wantɛm.
Mɛsej we dɛn kin kɛr go na os
- Bifo yu bigin ɛni ɛksesaiz we yu gɛt bɛlɛ, tɔk to yu dɔktɔ fɔs ɛn gɛt di rayt fɔ du dat.
- Lisin to yu bɔdi. If yu fil ɛni prɔblɛm ɔ pen, stɔp fɔ du ɛksɛsayz wantɛm wantɛm ɛn rɛst.
- Drink bɔku wata we yu de du ɛksɛsayz ɛn ɔl di de. Nɔ mek yu bɔdi nɔ gɛt wata.
- Nɔ du ɛksɛsayz kpatakpata we gɛt fɔ du wit fɔ slip na yu bak, we gɛt fɔ du wit impak, fɔdɔm, ɛn we de mek di bɔdi wam pasmak.
- Ɔltɛm na fɔ no bɔt sayn dɛm wae de wɔn yu lɛk fɔ gɛt diziz, fɔ bit kwik kwik wan, ɛn fɔ gɛt prɔblɛm fɔ blo. If yu gɛt ɛnitin we de mɔna yu, tɛl yu dɔktɔ wantɛm wantɛm.
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