Kodi kuchita masewera olimbitsa thupi amphamvu kwambiri panthawi ya mimba n'koyeneradi? Tiyeni tikambirane za izi!

Munthawi yamtengo wapatali iyi yomwe mukuyembekezera kukhala mayi, muli ndi mafunso ambiri m'maganizo mwanu, sichoncho? Pakati pawo, funso lalikulu lomwe anthu ambiri amakhala nalo ndi lakuti, "Kodi ndibwino kuti ndichite masewera olimbitsa thupi panthawiyi? Ngati ndi choncho, ndi masewera olimbitsa thupi otani omwe ndi abwino?" Anthu ena akhoza kukhala ndi mantha pang'ono, makamaka za "Masewera Olimbitsa Thupi Omwe Amakhudza Kwambiri", omwe timawatcha "opweteka". Chifukwa chake, tiyeni tikambirane izi momveka bwino lero, ngati kuti tikulankhula ndi mnzanu.

Kodi kuchita masewera olimbitsa thupi nthawi ya mimba n'koyeneradi?

Choyamba, kuchita masewera olimbitsa thupi ndi kwabwino kwa amayi ambiri apakati omwe ali ndi thanzi labwino. Ndipotu, kungakupangitseni kumva bwino kwambiri ndikuthandizira kukonzekera thupi lanu kuti likonzekere kubereka. Dipatimenti ya Zaumoyo ndi Utumiki wa Anthu ku US (`(US Department of Health and Human Services)`) imalimbikitsanso kuti amayi apakati athanzi (omwe sali kale otanganidwa kwambiri komanso omwe sanazolowere kuchita masewera olimbitsa thupi olemera) ayenera kuchita masewera olimbitsa thupi othamanga pang'onopang'ono kwa mphindi 150 (ndiko kuti maola awiri ndi theka) pa sabata.

Tangoganizani kuti mukuyenda mofulumira kwa mphindi pafupifupi 30 panthawi yopuma nkhomaliro tsiku lililonse kuntchito. Ichi ndi chomwe chimatanthauza.

Kodi mukudziwa tanthauzo la "kulimbitsa thupi pang'ono"? N'zosavuta kwambiri. Ngati mungathe kukambirana ndi munthu wina nthawi zonse pamene mukuchita masewera olimbitsa thupi, ndiye kuti kuchita masewera olimbitsa thupi pang'ono n'koyenera. Simudzamva kutopa, koma mudzachita masewera olimbitsa thupi pang'ono.

Kodi masewera olimbitsa thupi awa 'otsika mtengo' ndi 'otsika mtengo' ndi ati?

Tsopano tiyeni tiwone mitundu iwiri iyi ya masewera olimbitsa thupi.

• Maseŵero Olimbitsa Thupi Osakhudza Kwambiri : Awa ndi maseŵero olimbitsa thupi omwe ali ndi mayendedwe ofatsa komanso osalala ndipo sakakamiza kwambiri mafupa anu. Ganizirani kuyenda, kusambira, ndi zina zotero. Izi ndi zabwino kwambiri pa mimba.

• Maseŵero Olimbitsa Thupi Omwe Amakhudza Kwambiri : Awa ndi maseŵero olimbitsa thupi omwe amaphatikizapo kulumpha pang'ono, kuthamanga, ndi mayendedwe omwe amavuta pang'ono pa mafupa. Zitsanzo zikuphatikizapo kuthamanga ndi masewera olimbitsa thupi ena a aerobics.

Tsopano mwina mukuganiza kuti, "Ndiye ndinayamba kuthamanga ndikuchita masewera olimbitsa thupi ndisanatenge mimba, kodi sindingathe kuchita tsopano?" Kwenikweni, ngati mimba yanu ikuyenda bwino komanso popanda mavuto aliwonse, ndipo dokotala wanu wanena kuti zili bwino, mutha kuchita masewera olimbitsa thupi amphamvu pang'ono (monga, osati ovuta kwambiri). Palibe umboni woti zingavulaze mwana.

Koma pali china chake, masewera olimbitsa thupi awa a "High-Impact" ndi masewera olimbitsa thupi omwe amaika thupi pamavuto ndi kupsinjika kwambiri. Chifukwa chake mimba yanu ikakula, mungamve kusasangalala ndi kupweteka pamene mukuchita izi. Ngati mukumva kusasangalala pang'ono, musakhale olimba mtima ndikunena kuti, ''O, palibe vuto, tiyeni tichite pang'ono.'' Muyenera kuyima nthawi yomweyo. Chofunika kwambiri ndikumvetsera thupi lanu.

Kuchita masewera olimbitsa thupi amphamvu kwambiri kumakupatsani lingaliro lakuti "wow, unali masewera olimbitsa thupi abwino." Komabe, kuchita masewera olimbitsa thupi ochepa mphamvu kungakulitsenso kugunda kwa mtima wanu komanso kudya mpweya wokwanira. Kumakuthandizaninso kupewa mayendedwe adzidzidzi komanso othamanga omwe amaika kupsinjika kosafunikira pa mafupa, mafupa, ndi minofu yanu.

Nanga bwanji ngati munali ndi zochita zambiri musanayambe kutenga mimba?

Mwina munali otanganidwa kwambiri musanayambe kutenga mimba, mwinanso kuchita masewera olimbitsa thupi mwamphamvu. Ngati dokotala wanu wanena kuti ndi otetezeka kwa inu ndi mwana wanu, mutha kupitiriza kuchita masewera olimbitsa thupi nthawi zonse. Komabe, izi zitha kusintha pamene mimba yanu ikupita patsogolo . Chifukwa chake, ndikofunikira kulankhula ndi dokotala wanu za zabwino ndi zoyipa za njira yanu yochitira masewera olimbitsa thupi yomwe mumakonda komanso ngati ndi yoyenera kwa inu panthawiyi.

Ndi masewera olimbitsa thupi ati omwe muyenera kupewa panthawi ya mimba?

Maseŵero ena olimbitsa thupi ndi zochita zina si zabwino kwenikweni panthawi ya mimba. Ndi bwino kupewa kuchita zimenezi. Tiyeni tiwone zomwe zili:

• Kukweza zolemera ndi kuphunzitsa zolemera : Izi ziyenera kupewedwa, makamaka pambuyo pa trimester yoyamba (ndiko kuti, pambuyo pa miyezi itatu yoyambirira).
• Maseŵero olimbitsa thupi ochitidwa mutagona chagada : Mwachitsanzo, maseŵero olimbitsa thupi monga ``Sit-ups''. Izi sizili zoyenera pambuyo pa trimester yoyamba. Mukudziwa chiyani? Mukagona chagada, kulemera kwa chiberekero kumaika mphamvu pa mtsempha waukulu wamagazi, zomwe zingakupangitseni kumva chizungulire, ndipo kuchuluka kwa magazi opita kwa mwana kungachepenso.
• Lumikizanani ndi Masewera : Ganizirani za hockey, basketball, netball. Chiwopsezo chogundidwa m'mimba ndi chachikulu m'masewera awa. Chifukwa chake, pewani masewerawa kwathunthu panthawiyi.
• Kudumphira m'madzi akuya (`(Scuba Diving)`) : Izi sizoyenera konse kwa amayi apakati.
• Maseŵero olimbitsa thupi omwe amaphatikizapo kukwera ndi kutsika kwambiri : Zinthu monga kukwera pahatchi ndi chitsanzo cha izi.
• Zochita zomwe zili pachiwopsezo chachikulu cha kugwa : Masewera olimbitsa thupi, kuyenda m'mapiri, kutsetsereka pa ski, kutsetsereka pa roller, ndi zina zotero sizikulimbikitsidwa pakadali pano. Ngakhale kugwa pang'ono kungakhale koopsa.
• Zinthu zomwe zimawonjezera kutentha kwa thupi kwambiri : Mwachitsanzo, `(Hot Yoga)` (m'malo ena, yoga imachitikira m'zipinda zotentha kwambiri). Komanso, zinthu monga kusamba m'madzi otentha kwambiri ndikukhala mu sauna (`(Sauna)`) sizabwino panthawiyi. Chifukwa kukwera kosafunikira kwa kutentha kwa thupi sikwabwino kwa mwana.

Kodi pali nthawi zina pamene kuli bwino kusachita masewera olimbitsa thupi?

Inde, nthawi zina ndi bwino kuti inu ndi mwana wanu musamachite masewera olimbitsa thupi. Tiyeni tiwone zina mwazochitikazi:

• Ngati muli ndi matenda aliwonse a mtima kapena mapapo.
• Ngati muli ndi pakati pa ana angapo (monga mapasa, ana atatu) nthawi imodzi (`(Mimba Yochuluka)`).
• Ngati muli ndi kuthamanga kwa magazi, n'kovuta kulamulira.
• Ngati muli ndi vuto la kuchepa kwa magazi m'thupi.
• Ngati dokotala wanu wakuuzani kuti musamachite masewera olimbitsa thupi pazifukwa zina zachipatala.

Pazochitika ngati izi, ndikofunikira kwambiri kutsatira malangizo a dokotala wanu .

Ndiye kodi ndi masewera olimbitsa thupi ati abwino kwambiri oti muchite panthawi ya mimba? Ndi chiyani china chomwe muyenera kudziwa?

"Ndiye ndi masewera olimbitsa thupi ati abwino kwambiri nthawi ino ya chaka?" mwina mukudzifunsa. Nazi zinthu zabwino zoti muchite:

• Kuyenda : Iyi ndi masewera olimbitsa thupi osavuta komanso otetezeka. Mutha kuchita nthawi iliyonse, kulikonse.
• Kusambira : Kusambira kumachepetsa kulemera kwa thupi komanso kumakhala kosavuta pa mafupa.
• Kuthamanga kwa Madzi : Izi ndi zabwino kwambiri ngati kusambira. N'zosavuta kuchita masewera olimbitsa thupi chifukwa cha madzi oyandama.
• Yoga : Pali makalasi a yoga omwe amapangidwira amayi apakati (Prenatal Yoga). Izi zimathandiza thupi kukhala losinthasintha komanso kutonthoza maganizo. Komabe, monga tafotokozera kale, musachite zinthu monga Hot Yoga.
• Pilates : Iyi ndi masewera olimbitsa thupi omwe amathandiza kulimbitsa minofu ndikulimbitsa bwino thupi. Pali masewera olimbitsa thupi a Pilates omwe asinthidwa kuti agwirizane ndi amayi apakati.

Chofunika kwambiri ndichakuti musanayambe kuchita masewera olimbitsa thupi, kapena ngati mupitiliza kuchita masewera olimbitsa thupi omwe mukuchita kale, muyenera kulankhula ndi dokotala wanu kuti avomerezedwe. Dokotalayo ndiye amene adzayang'ana thanzi lanu ndi thanzi la mwana wanu ndikukuuzani zomwe zili zabwino kwa inu.

Kumbukirani, muyenera kumva bwino mukamachita masewera olimbitsa thupi. Siyani nthawi yomweyo ngati mukumva kutopa, kupweteka, kapena chizungulire. Imwani madzi ambiri. Valani zovala zabwino komanso zopumira.

Pomaliza, chinthu chofunikira kwambiri (Uthenga Wopita Nawo Kunyumba)

Chabwino, ndikuganiza kuti zinthu zambiri zomwe takambirana zamveka bwino kwa inu. Mwachidule:

• Kuchita masewera olimbitsa thupi pang'ono ndi kwabwino kwambiri kwa amayi ambiri apakati omwe ali ndi thanzi labwino.
• Kuchita masewera olimbitsa thupi osakhudza kwambiri thupi ndi kotetezeka kwambiri. Komabe, ndi chilolezo cha dokotala, anthu ena amathanso kuchita masewera olimbitsa thupi ochepetsa thupi osakhudza kwambiri thupi.
• Mvetserani thupi lanu. Ngati mukumva kusasangalala, siyani nthawi yomweyo.
• Pali masewera olimbitsa thupi ndi zochitika zomwe muyenera kupewa.
• Kuchita masewera olimbitsa thupi sikoyenera pa matenda enaake.
• Chofunika kwambiri: Nthawi zonse funsani dokotala wanu musanayambe kapena kupitiriza kuchita masewera olimbitsa thupi.

Simuli nokha paulendowu. Dokotala wanu, banja lanu, ndi anzanu onse alipo kuti akuthandizeni ndikukutsogolerani. Chifukwa chake, musaope kufunsa mafunso ndikupeza. Ndikukufunirani zabwino zonse panthawi yabwinoyi, yachimwemwe komanso yathanzi!

'Mimba, Kuchita Masewera Olimbitsa Thupi, Kuchita Masewera Olimbitsa Thupi Kwambiri, Kuchita Masewera Olimbitsa Thupi Ochepa, Thanzi la Mimba, Kubereka, Kuchita Masewera Olimbitsa Thupi Motetezeka