Mwafika pa gawo lomaliza komanso lovuta kwambiri la mimba yanu. Pamene mwana wanu akukula, mwina mukumva kupweteka kwambiri kwa msana , kutupa, ndi kutopa. Pakadali pano, ngakhale mawu oti "masewera olimbitsa thupi" angakupangitseni kumva kutopa. Koma kodi mukudziwa kuti kuchita masewera olimbitsa thupi osankhidwa bwino komanso osavuta panthawiyi kungathandize kuchepetsa kwambiri kusasangalala komwe mumamva? Komabe, ngati muli ndi zovuta zilizonse panthawi ya mimba yanu, ndi bwino kupewa masewera olimbitsa thupi ena. Tikambirana zonsezi lero.
Kodi ndi masewera olimbitsa thupi ati abwino komanso otetezeka omwe mungachite m'miyezi itatu yapitayi?
M'miyezi itatu yomaliza ya mimba yanu, kuyambira masabata 28 mpaka 42, pali masewera olimbitsa thupi angapo omwe ndi otetezeka kwa inu ndi mwana wanu. Koma kumbukirani, ndikofunikira kulankhula ndi dokotala wanu kuti avomereze musanayambe kuchita masewera olimbitsa thupi.
Yoga ndi Pilates
Izi ndi masewera olimbitsa thupi ofatsa kwambiri omwe sakakamiza thupi kwambiri. Amalimbitsa minofu ya m'mimba ndi pansi pa chiuno. Izi sizimangokuthandizani kukhalabe ndi thanzi labwino komanso kuchepetsa kusasangalala, komanso zimakuthandizani pobereka.
Kuchita yoga kungakuthandizeni kugona bwino, kuchepetsa nkhawa, komanso kuchepetsa zizindikiro zodziwika bwino za mimba monga kupweteka kwa msana, mutu, kupuma movutikira , ndi nseru.
Ndi bwino kulowa nawo kalasi ya yoga yomwe idapangidwira amayi apakati. Kumbukirani kumwa madzi ambiri mukamachita masewera olimbitsa thupi komanso kupuma ngati mukumva kutopa. Ngati mudachitapo yoga kale, funsani dokotala wanu ngati mungathe kuchita izi kunyumba.
Kuyenda
Kuyenda mwachangu ndi chimodzi mwazochita masewera olimbitsa thupi zabwino komanso zosavuta zomwe mungachite panthawiyi ya chaka. Makamaka ngati simunazolowere kuchita masewera olimbitsa thupi kale, ndi bwino kuyamba ndi kuyenda. Ndi masewera olimbitsa thupi osavuta a cardio omwe sakuvutitsani mafupa anu. Ngati mungathe kungopuma mphindi 30 patsiku, ndizofunika.
Kusambira
Kukhala m'madzi kudzapangitsa thupi lanu kukhala lopepuka komanso lomasuka. Izi ndizofunikira kwambiri nthawi ino ya chaka pamene mimba yanu ikukula. Kusambira m'dziwe losambira kapena kuchita masewera olimbitsa thupi a m'madzi kungakhale njira yabwino yochitira masewera olimbitsa thupi abwino a mtima wanu popanda kupweteka.
Masewero osavuta omwe angachitike kunyumba
Palinso masewera olimbitsa thupi osavuta omwe mungachite kunyumba. Mwachitsanzo, kuchita squats, lunges, ndi kukweza miyendo ndi manja kungachitike ndi zolemera zopepuka kapena popanda.
Maseŵero olimbitsa thupi a Kegel ndi masewera olimbitsa thupi omwe ayenera kuchitika panthawiyi. Amalimbitsa minofu ya pansi pa chiuno. Azimayi ena akabereka, amatha kutuluka mkodzo mwadzidzidzi akamatsokomola kapena kuseka. Maseŵero olimbitsa thupi a Kegel angathandize kupewa izi. Mwachidule, mumalimbitsa minofu m'derali ngati kuti mukuima kuti mukodze, muwagwire kwa masekondi angapo, kenako muwapumulitse.
Yesetsani kuchita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku. Koma mverani thupi lanu. Kuyamba ndi mphindi 5 patsiku ndi chiyambi chabwino. Onjezani pang'onopang'ono mphindi 5 patsiku mpaka mutakwanitsa mphindi 30.
Maseŵero olimbitsa thupi awa si oyenera nthawi ino ya chaka - zinthu zomwe muyenera kupewa!
Mitundu ina ya masewera olimbitsa thupi ingakhale yoopsa kwa inu ndi mwana wanu panthawiyi, choncho pewani zinthu izi.
| Mitundu ya masewera olimbitsa thupi omwe muyenera kupewa | Chifukwa |
|---|---|
| Yoga Yotentha | Si bwino kutentha thupi lanu kwambiri panthawi ya mimba. Izi zingapangitse thupi lanu kutentha kwambiri popanda chifukwa ndikubweretsa mavuto. |
| Zochita zolimbitsa thupi zotambasula thupi | Mukagona chagada, chiberekero chanu chomwe chikukula chingakanikizire mtsempha waukulu wamagazi womwe umanyamula magazi kupita kumtima. Izi zingakupangitseni kumva chizungulire komanso kukomoka. |
| Kuyimirira pamalo omwewo kwa nthawi yayitali | Mukayimirira osasuntha kwambiri, magazi amatha kusonkhana m'miyendo ndi m'mapazi anu. Izi zingayambitse kuthamanga kwa magazi kutsika mwadzidzidzi ndikukupangitsani kukomoka. |
| Lumikizanani Masewera | Pewani masewera olimbitsa thupi monga mpira wamiyendo ndi volleyball. Komanso, pewani zinthu zomwe zingayambitse kugwa, monga skiing, surfing, kapena kukwera mahatchi. |
Kodi ubwino wochita masewera olimbitsa thupi ndi wotani kwa inu ndi mwana wanu?
Kuchita zinthu zolimbitsa thupi panthawi ya mimba kuli ndi ubwino wambiri kwa inu ndi mwana wanu.
- Kupweteka kwa msana kumachepa .
- Zimathandiza kuchepetsa kutopa komwe nthawi zambiri kumamveka.
- Amachepetsa kudzimbidwa (kutuluka kwa matumbo ouma).
- Kutupa m'miyendo kumachepa .
- Zimathandiza kuchepetsa mavuto omwe angabwere chifukwa cha mimba monga matenda a shuga, preeclampsia , komanso kufunikira kwa opaleshoni ya cesarean (C-section) .
- Zimathandiza thanzi la mtima wanu ndi la mwana wanu.
- Zimateteza mafupa anu.
- Zimawonjezera kuyenda kwa magazi pakhungu ndipo zimathandiza kuti khungu lizioneka lowala .
Samalani ndi zizindikiro izi mukamachita masewera olimbitsa thupi!
Chofunika kwambiri ndi kumvetsera thupi lanu. Ngati mukumva kusasangalala mukamachita masewera olimbitsa thupi, siyani nthawi yomweyo ndikupumula. Ngati mukukumana ndi zizindikiro zotsatirazi, muyenera kuchepetsa kuchita masewera olimbitsa thupi kapena kusiya tsiku lonse.
- Ngati mukumva chizungulire
- Ngati mtima ukugunda mofulumira kwambiri
- Ngati mukumva ngati mukuvutika kupuma
- Ngati mukumva kutopa kwambiri
- Ngati muli ndi ululu kumbuyo kwanu kapena m'chiuno
- Ngati mukumva kutopa kwambiri moti simungathe kulankhula mukamachita masewera olimbitsa thupi
Pewani kuchita masewera olimbitsa thupi masiku otentha kapena amvula. Ngati mukumva kupweteka m'mimba kosalekeza, khungu louma, kapena ludzu lopitirira muyeso, mwina mukuvutika ndi kutentha thupi kapena kutopa ndi kutentha thupi. Imbani dokotala wanu nthawi yomweyo.
Uthenga Wopita Nawo Kunyumba
- Musanayambe kuchita masewera olimbitsa thupi panthawi ya mimba, lankhulani ndi dokotala wanu kaye ndipo pezani chilolezo.
- Mvetserani thupi lanu. Ngati mukumva kupweteka kulikonse kapena kusasangalala, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo mupumule.
- Imwani madzi ambiri mukamachita masewera olimbitsa thupi komanso tsiku lonse. Musalole kuti thupi lanu liume.
- Pewani kuchita masewera olimbitsa thupi omwe amaphatikizapo kugona chagada, omwe amakhudza thupi, kugwa, komanso kutentha thupi kwambiri.
- Nthawi zonse dziwani zizindikiro zochenjeza monga chizungulire, kugunda kwa mtima mofulumira, komanso kupuma movutikira. Ngati muli ndi nkhawa iliyonse, dziwitsani dokotala wanu nthawi yomweyo.
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