Kei te hapu koe? Me mōhio koe ki ēnei mea mō te whakakori tinana! (Te Whakakori Tinana i te Wā e Hapū ana)

Ina mōhio koe kei te hapu koe, tera pea kei te whakaaro koe, "Me whakakorikori tinana ahau i tēnei wā?" Kei te mataku ētahi, ko ētahi kei te whakaaro he mea pai te whakakorikori tinana. Inaa, he maha ngā painga o te whakakorikori tinana i te wā e hapu ana mō tō hauora me tō pēpi. Me kōrero tātou mō tēnei i tēnei rā.

He aha te mea tino pai ai te whakakorikori tinana i te wā e hapu ana?

Mā te whakakori tinana auau i te roanga o tō hapūtanga ka āwhina i a koe kia noho hauora, engari ka āwhina anō hoki i a koe kia pai te āhua. Hei whakarāpopototanga, anei ētahi o ngā painga.

• Kia mau tonu te tū tika: I te tipu haere o tō pēpi, ka rerekē te taurite o tōna tinana. Mā te whakakori tinana ka āwhina i a ia ki te pupuri i te tū tika.
• Ka whakaitihia te mamae o te tuara me te ngenge: He maha ngā whaea e pāngia ana e te mamae o te tuara i tēnei wā. Ka ngenge noa iho hoki rātou. He tino whakaora te whakakori tinana i ēnei.
• Ka taea te ārai i te mate huka i te wā e hapu ana: Ko ētahi tāngata ka pāngia e te mate huka i te wā e hapu ana anake. Ka kiia e mātou ko te mate huka hāputanga . He taunakitanga kei reira ka taea e te korikori tinana te whakaiti i tēnei mōrearea.
• Ka whakaiti i te ahotea: I runga i ngā huringa homoni e puta ana i tēnei wā, tera pea ka pāngia koe e te ahotea me te manukanuka. Ko te whakakori tinana te otinga pai rawa atu mō tēnei.
• Ka whiwhi i te manawanui mō te whānautanga: He nui te manawanui e hiahiatia ana mō te whānautanga . Ka āwhina te korikori tinana ki te hanga i taua manawanui.

Ko wai ka taea te whakakorikori tinana? Ko wai kāore e taea?

I te nuinga o te wā, mēnā kua whakakorikori tinana koe i mua i tō haputanga, ka taea tonu e koe te mahi i aua mea me te kore he huringa nui. Heoi anō, me mahi pea koe i ētahi huringa iti. Hei tauira, me huri pea koe i ngā whakakorikori kaha pēnei i te peke me te oma ki ngā whakakorikori iti te pānga.

Ahakoa kāore anō koe kia whakakorikori tinana i mua, kāore he mea e wehi ai. Whai muri i te kōrero ki tō tākuta , ka taea e koe te tīmata haumaru i tētahi kaupapa whakakorikori tinana. Engari i te mea kei te tīmata noa koe, kaua e mahi i ngā whakakorikori tinana tino uaua, tino uaua rānei. Ko ngā mahi pēnei i te hikoi tere me te kaukau te mea tino haumaru hei tīmatanga.

Heoi, mō ētahi tāngata he mate hauora tō rātou, ehara i te mea pai te whakakori tinana. I roto i ēnei āhuatanga, ka kī atu pea tō tākuta kia mutu te whakakori tinana mō tētahi wā.

He aha ngā mahi whakakori tinana haumaru i te wā e hapu ana?

He haumaru te nuinga o ngā mahi whakakori tinana i tēnei wā, mena ka āta whakakori tinana koe, ā, kaua e kaha rawa te whakakori tinana.

Ko ngā mahi whakangungu tino pai me te haumaru:

• Kauhoe
• Hīkoi tere
• Pahikara tū ā-roto
• Ngā mahi āerobic iti-pānga i raro i te kaiako whaimana
• Yoga, Pilates rānei
• Ngā mahi whakapakari tinana mā te whakamahi i ngā taumaha māmā

He iti te mōrearea o ēnei mahi whakakori tinana ki te whara, ka mahi i te tinana katoa, ā, ka taea tonu te mahi ahakoa kua whānau te pēpi.

Ko ētahi tikanga whakakori tinana māmā

1. Te totoro

Mā te mahi i ngā totoro ngāwari pēnei i mua atu, i muri hoki i te whakakori tinana, ka āwhina i ō uaua kia ngāwari ake.

• Te hurihanga o te kaki: Tukua tō kaki me ō pakihiwi ka whakaheke i tō mahunga. Kātahi ka huri tō mahunga ki te pakihiwi matau, hoki ki waenganui, kātahi ki te pakihiwi maui.
• Te hurihanga pakihiwi: Kawea ngā pakihiwi e rua ki mua, hurihia ki runga, whakahokia ki muri, ka whakaheke.
• Tūrei Waewae: Noho ki runga i te papa me ō waewae kia whānui te hora, ka tūrei i ō waewae ki runga, ki raro.

2. Ngā Mahi Whakakorikori Kegel

He mahi tino nui tēnei. Ka whakapakari i ngā uaua e tautoko ana i tō kōpū, tō pūhā, me ō puku. He tino āwhina mō te whakarite mō te whānautanga me te whakaora i muri i te whānautanga o te pēpi.

3. Ngā Mahi Whakangungu Pōro Whānau

He pōro nui ake tēnei, he pōro pakari ake i tētahi pōro whakakori tinana noa. Mā te noho ki runga ka whakapakari i tō tū me ō uaua puku. Ka āwhina anō hoki i tō pēpi kia eke ki te tūranga tika.

Ngā mea kāore e tika kia mahia e koe i te wā e hapu ana

Ka pā kino pea ētahi korikori tinana me ngā mahi ki a koe me tō pēpi i tēnei wā.

• Whakakorikori tinana hei whakaiti i te taumaha: Me piki haere tō taumaha i tēnei wā. Me whakaaro koe ki te whakaiti i tō taumaha i muri i te whānautanga o te pēpi.
• Ngā hākinakina ka whara te puku: He nui te mōrearea o ngā hākinakina pēnei i te whutupaoro me te poitūkohu ki te whara te puku. Nō reira, me karo rawa i ēnei.
• Ngā mahi ka hinga ai: Me whai taurite pai ngā mahi pēnei i te reti reti me te eke hōiho. He morearea ēnei nā te mea ka heke te taurite i te tipu o tō puku. He morearea anō hoki te eke pahikara noa.
• Te whakakori tinana kaha rawa: I a koe e whakakori tinana ana, me taea e koe te kōrero noa me te kore e pau te manawa. Ki te kore e taea, kei te tino whakakori tinana koe.
• Ngā mahi pekepeke me te hūpekepeke: Nā te mea he wetekina ngā hononga i tēnei wā, he nui ake te tūponotanga o te whara.
• Ngā mea e wera rawa ai tō tinana: Kāore e pai te wera rawa mō tō pēpi. Nō reira, ki te whakakori tinana koe i ngā rā wera, whiriwhiria he wā pēnei i te ata, i te ahiahi rānei. Āta karohia ngā mea pēnei i te yoga wera. Inuhia he nui te wai.
• Ngā mahi whakakori tinana i a koe e takoto ana i tō tuara: He pai te takoto i roto i ētahi meneti. Heoi, i te tipu haere o tō kōpū, ka taea e te takoto i runga i tō tuara te whakararuraru i te rere o te toto ki tō pēpi. Nō reira, kaua e takoto i runga i tō tuara mō te neke atu i te torutoru meneti.

Āhea me mutu te whakakori tinana, me te kōrero ki tō tākuta

He pai te whakakori tinana mō te katoa. Engari he mea nui ake te whakarongo ki ngā tohu a tō tinana. Ki te pāngia koe e tētahi o ngā tohu i raro nei, kati tonu te whakakori tinana.