Kua tae koe ki te wāhanga whakamutunga, me te wāhanga tino uaua o tō hapūtanga. I a koe e tipu haere ana, tera pea ka pāngia koe e te mamae tuara , te pupuhi, me te ngenge. I tēnei wā, ahakoa te kupu "whakakorikori tinana" ka pāngia koe e te ngenge. Engari i mōhio koe mā te mahi i ētahi whakakorikori tinana ngāwari kua whiriwhiria pai i tēnei wā ka tino whakaiti i te mamae e pā ana ki a koe? Heoi, ki te pāngia koe e ētahi raruraru i tō hapūtanga, he pai ake te karo i ētahi whakakorikori tinana. Ka kōrerohia e tātou ēnei mea katoa i tēnei rā.
Ko ēhea ngā mahi whakakori tinana pai rawa atu, haumaru hoki hei mahi i roto i ngā marama e toru kua pahure ake nei?
I roto i ngā marama whakamutunga e toru o tō hapūtanga, mai i te 28 ki te 42 wiki, he maha ngā mahi whakakori tinana e haumaru ana mōu me tō pēpi. Engari kia maumahara, he mea nui kia kōrero koe ki tō tākuta me te tiki i tā rātou whakaaetanga i mua i te tīmatanga o tētahi mahi whakakori tinana.
Yoga me Pilates
He tino ngāwari ēnei mahi whakakori tinana, kāore e nui rawa te pēhanga ki te tinana. Ka whakapakari i ō uaua uho me ō uaua papa hope. Ehara i te mea ka āwhina noa i a koe ki te pupuri i tō taurite me te whakaiti i te mamae, engari ka āwhina anō hoki i a koe ki te whānautanga.
Mā te mahi yoga koe e āwhina kia pai ake te moe, kia whakaiti i te ahotea me te manukanuka, ā, ka whakaora i ngā tohumate hapūtanga pēnei i te mamae tuara, te ānini, te poto o te manawa , me te whakapairuaki.
He pai ake te whakauru atu ki tētahi akomanga yoga i hangaia mō ngā wāhine hāpu. Kia maumahara ki te inu i te nui o te wai i a koe e whakakorikori tinana ana, ā, me okioki mēnā ka ngenge koe. Mēnā kua mahi yoga koe i mua, pātai atu ki tō tākuta mēnā ka taea e koe te mahi i ēnei i te kāinga.
Te hikoi
Ko te hikoi tere tētahi o ngā mahi whakakori tinana pai rawa atu, ngāwari hoki ka taea e koe te mahi i tēnei wā o te tau. Ina koa kāore koe i te taunga ki te whakakori tinana i mua, he mea pai kia tīmata mā te hikoi. He mahi whakakori tinana ngāwari tēnei, kāore e tino taumaha ki ō hononga. Mēnā ka taea e koe te whakawātea i te 30 meneti noa iho i te rā, he pai te utu.
Kauhoe
Mā te noho ki roto i te wai ka māmā ake tō tinana, ka marino ake hoki. He mea nui rawa atu tēnei i tēnei wā o te tau e tipu haere ana tō puku . He huarahi pai te kaukau i roto i te puna kaukau, te mahi rānei i ngā mahi whakakorikori tinana hei whakapakari i tō ngākau, me te kore e mamae.
Ngā mahi ngāwari ka taea te mahi i te kāinga
He maha atu anō ngā mahi whakakori tinana māmā ka taea e koe te mahi i te kāinga. Hei tauira, ko ngā mahi piko, ko ngā mahi lunge, me ngā mahi hiki waewae me ngā mahi hiki ringa, me ngā mahi taumaha māmā, me ngā mahi taumaha kore rānei.
He mea nui ngā mahi whakakorikori Kegel i tēnei wā. Ka whakapakari i ngā uaua o te papa hope. I muri i te whānautanga, ka pāngia ētahi wāhine e te turuturu o te mimi i te wā e maremare ana, e kata ana rānei. Ka āwhina ngā mahi whakakorikori Kegel ki te ārai i tēnei. He māmā noa iho, ka whakakahangia ngā uaua o taua wāhi me te mea kei te tū koe ki te mimi, ka pupuri mō ētahi hēkona, kātahi ka whakangāwari.
Kia 30 meneti pea te roa o te whakakorikori tinana i te rā. Engari whakarongo ki tō tinana. He tīmatanga pai te tīmata me te 5 meneti i te rā. Tāpirihia mārire kia 5 meneti i te rā kia tae rā anō ki te 30 meneti.
Kāore ēnei mahi whakakori tinana e tika ana mō tēnei wā o te tau - me karo ngā mea!
Ka taea e ētahi momo whakakori tinana te mōrearea mōu me tō pēpi i tēnei wā, nō reira me karo i ēnei mea.
| Ngā momo whakakori tinana hei karo | Take |
|---|---|
| Yoga Wera | Kāore i te pai te wera rawa i tō tinana i te wā e hapu ana. Ka taea e tēnei te wera rawa i tō tinana, ā, ka puta he raruraru. |
| Ngā mahi totoro i runga i te upoko | Ina takoto koe ki tō taha, ka pēhia pea e tō kōpū e tipu haere ana tētahi uaua toto nui e kawe ana i te toto ki tō ngākau. Ka pōuriuri pea koe, ka ngoikore hoki. |
| Te tū i te tūranga kotahi mō te wā roa | Ina tū noa koe, kāore e nekeneke nui, ka pupū te toto i roto i ō waewae me ō waewae. Ka heke ohorere pea tō toto toto, ā, ka hemo koe. |
| Whakapā atu ki ngā Hākinakina | Āta karohia ngā hākinakina pā atu ki te tinana pērā i te whutupaoro me te poipapa. Āta karohia hoki ngā mahi ka hinga ai, pērā i te retihuka, te he'e nalu, te eke hōiho rānei. |
He aha ngā painga o te whakakori tinana mōu me tāu pēpi?
He maha ngā painga o te noho kaha i te wā e hapū ana mōu me tō pēpi.
- Ka heke te mamae o te tuara .
- Ka whakaora i te ngenge e pā pinepine ana.
- Ka whakaiti i te mate puku (te totohu maroke).
- Ka heke te pupuhi i ngā peka .
- Ka whakaiti i te mōrearea o ngā raruraru i te wā e hapū ana pērā i te mate huka gestational , te preeclampsia , me te hiahia mō te pokanga cesarean (C-section) .
- Ka whakapai ake i te hauora o tō ngākau me tō pēpi.
- Ka tiaki i ō hononga.
- Ka whakanui ake i te rere o te toto ki te kiri, ā, ka āwhina kia kanapa tonu te kiri .
Kia tūpato ki ēnei tohu i a koe e whakakorikori tinana ana!
Ko te mea nui ko te whakarongo ki tō tinana. Mēnā ka pāngia koe e te mamae i te wā e whakakorikori ana, kati tonu, ka okioki. Mēnā ka pāngia koe e tētahi o ngā tohu e whai ake nei, me whakaiti tō whakakorikori tinana, me mutu rānei mō te rā.
- Ki te pōuri koe
- Mena ka tere rawa te pao o te ngakau
- Ki te mea kei te raru koe i te manawa
- Ki te tino ngenge koe
- Mena he mamae tō tuara, tō hope rānei
- Ki te mea kua tino ngenge koe ki te kōrero i a koe e whakakorikori tinana ana
Kaua e whakakorikori tinana i ngā rā wera, haumākū rānei. Mēnā ka pāngia koe e te mamae o te puku, te kiri mākū, te matewai nui rānei, tera pea kei te pāngia koe e te whiu wera, e te ngenge wera rānei. Waea atu ki tō tākuta tonu.
Karere Tangohia ki te Kāinga
- I mua i te tīmatanga o tētahi korikori tinana i te wā e hapū ana, me kōrero ki tō tākuta i te tuatahi, ā, me tono whakaaetanga.
- Whakarongo ki tō tinana. Ki te pāngia koe e te mamae, te kore whakamarie rānei, kati tonu te whakakori tinana, ā, okioki.
- Inumia he nui te wai i a koe e whakakorikori tinana ana, ā, i te roanga o te rā hoki. Kaua e tukua tō tinana kia maroke.
- Āta karohia ngā mahi whakakori tinana e moe ana i runga i tō tuara, e pā ana ki te tukinga, te hinganga, me te wera rawa o te tinana.
- Kia tūpato tonu ki ngā tohu whakatūpato pēnei i te whanoke, te tere o te manawa, me te uaua ki te manawa. Mēnā he āwangawanga āu, whakamōhio atu ki tō tākuta tonu.
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