Ugeze ku cyiciro cya nyuma kandi kigoye cyane cyo gutwita kwawe. Uko umwana wawe akura, ushobora kuba wumva ububabare bwinshi bw'umugongo, kubyimba no kunanirwa. Muri iki gihe, n'ijambo "imyitozo ngororamubiri" rishobora gutuma wumva unaniwe. Ariko se wari uzi ko gukora imyitozo ngororamubiri yoroshye kandi yatoranijwe neza muri iki gihe bishobora kugabanya cyane ububabare wumva? Ariko, niba ufite ingorane mu gihe utwite, ni byiza kwirinda imyitozo ngororamubiri imwe n'imwe. Tuzavuga kuri ibi byose uyu munsi.
Ni iyihe myitozo ngororamubiri myiza kandi yizewe yo gukora mu mezi atatu ashize?
Mu mezi atatu ya nyuma y'inda yawe, kuva ku byumweru 28 kugeza kuri 42, hari imyitozo myinshi itekanye kuri wowe no ku mwana wawe. Ariko ibuka ko ari ngombwa kuvugana na muganga wawe no kumuha uburenganzira mbere yo gutangira imyitozo iyo ari yo yose.
Yoga na Pilates
Iyi ni imyitozo yoroshye cyane idashyira igitutu kinini ku mubiri. Ikomeza imitsi yo mu nda n'iyo mu kibuno. Ibi ntibigufasha gusa kugumana uburinganire bwawe no kugabanya ububabare, ahubwo binagufasha no kubyara.
Gukora yoga bishobora kugufasha gusinzira neza, kugabanya imihangayiko no guhangayika, no kugabanya ibimenyetso bisanzwe byo gutwita nko kubabara umugongo, kuribwa umutwe, guhumeka nabi , no kugira isesemi.
Ni byiza kujya mu ishuri rya yoga ryagenewe abagore batwite. Wibuke kunywa amazi menshi mu gihe cy'imyitozo ngororamubiri kandi ukaruhuka niba wumva unaniwe. Niba warigeze gukora yoga mbere, baza muganga wawe niba ushobora kuyikora mu rugo.
Kugenda n'amaguru
Gutembera vuba ni imwe mu myitozo myiza kandi yoroshye ushobora gukora muri iki gihe cy'umwaka. Cyane cyane niba utaramenyera gukora imyitozo ngororamubiri mbere, ni byiza gutangirana n'amaguru. Ni imyitozo yoroshye yo kwisiga umutima idashyira umutwaro mwinshi ku ngingo zawe. Niba ushobora kuruhuka iminota 30 gusa ku munsi, birakwiye.
Koga
Kuba mu mazi bizatuma umubiri wawe wumva woroshye kandi utuje. Ibi ni ingenzi cyane cyane muri iki gihe cy'umwaka aho inda yawe ikura. Koga muri pisine cyangwa gukora imyitozo ngororamubiri yo mu mazi bishobora kuba uburyo bwiza bwo gukora imyitozo ngororamubiri myiza ku mutima wawe nta bubabare butera.
Imyitozo yoroshye ishobora gukorerwa mu rugo
Hariho kandi imyitozo yoroshye ushobora gukora mu rugo. Urugero, gukora siporo yo kuruhuka, gutera amaguru, no kuzamura amaguru n'amaboko bishobora gukorwa haba hari ibintu byoroheje cyangwa bitabaye.
Imyitozo ngororamubiri ya Kegel ni imyitozo ngororamubiri igomba gukorwa muri iki gihe. Ikomeza imitsi yo hasi mu kibuno. Nyuma yo kubyara, abagore bamwe bashobora kuva inkari mu buryo butunguranye iyo bakoroye cyangwa baseka. Imyitozo ngororamubiri ya Kegel ishobora gufasha mu kwirinda ibi. Mu magambo make, ukomeza imitsi yo muri ako gace nk'aho uhagaze kugira ngo unyoye, ukayifata amasegonda make, hanyuma ukayiruhutsa.
Ishyirireho intego yo gukora siporo nibura iminota 30 ku munsi. Ariko tega amatwi umubiri wawe. Gutangirana n'iminota 5 ku munsi ni intangiriro nziza. Ongeramo iminota 5 ku munsi buhoro buhoro kugeza ugeze ku minota 30.
Iyi myitozo ntikwiriye muri iki gihe cy'umwaka - ibintu byo kwirinda!
Hari ubwoko bumwe na bumwe bw'imyitozo ngororamubiri bushobora guteza akaga kuri wowe no ku mwana wawe muri iki gihe, bityo rero wirinde ibi bintu.
| Ubwoko bw'imyitozo ngororamubiri ugomba kwirinda | Impamvu |
|---|---|
| Yoga ishyushye | Si byiza gushyushya umubiri wawe cyane mu gihe utwite. Ibi bishobora gutuma umubiri wawe ushyuha cyane bitari ngombwa kandi bigatera ingorane. |
| Imyitozo yo kunanura imitsi hejuru | Iyo uryamye ugaramye, inda yawe ikura ishobora gukanda imitsi minini y'amaraso ijyana amaraso mu mutima wawe. Ibi bishobora gutuma wumva umeze nk'uzuzumwe kandi ucika intege. |
| Guhagarara mu mwanya umwe igihe kirekire | Iyo uhagaze udakora cyane, amaraso ashobora kwirundanya mu maguru no mu birenge. Ibi bishobora gutuma umuvuduko w'amaraso ugabanuka mu buryo butunguranye bigatuma ucika intege. |
| Twandikire Siporo | Irinde imikino yo gukubitanaho nk'umupira w'amaguru na volleyball. Nanone, irinde ibikorwa bishobora gutuma umuntu agwa, nko gusiganwa ku rubura, gusurwa ku ifarashi, cyangwa kugendera ku ifarashi. |
Ni izihe nyungu zo gukora siporo kuri wowe no ku mwana wawe?
Gukomeza gukora siporo mu gihe utwite bigira akamaro kenshi kuri wowe no ku mwana wawe.
- Ububabare bw'umugongo buragabanuka.
- Bitanga ihumure ku munaniro ukunze kugaragara.
- Bigabanya impatwe (gutemba kw'amara).
- Kubyimba mu ngingo biragabanuka.
- Bigabanya ibyago byo guhura n'ingorane mu gihe cyo gutwita nka diyabete yo mu gihe cyo gutwita , preeclampsia , no gukenera kubagwa (C-section) .
- Bituma ubuzima bw'umutima wawe n'ubw'umwana wawe burushaho kuba bwiza.
- Irinda ingingo zawe.
- Yongera amaraso atembera mu ruhu kandi igafasha uruhu kuguma rusa neza .
Witondere ibi bimenyetso mu gihe ukora imyitozo ngororamubiri!
Igikuru ni ugutega amatwi umubiri wawe. Niba wumva umerewe nabi mu gihe cy'imyitozo ngororamubiri, hagarika ako kanya hanyuma uruhuke. Niba ubonye kimwe muri ibi bimenyetso bikurikira, ugomba kugabanya imyitozo ngororamubiri cyangwa ugahagarara uwo munsi.
- Niba wumva umeze nk'ufite isereri
- Niba umutima utera vuba cyane
- Niba wumva ufite ikibazo cyo guhumeka
- Niba wumva unaniwe cyane
- Niba ufite ububabare mu mugongo cyangwa mu kibuno
- Niba wumva unaniwe cyane ku buryo utabasha kuvuga mu gihe ukora imyitozo ngororamubiri
Irinde gukora imyitozo ngororamubiri mu minsi ishyushye cyangwa imbeho. Niba uhora ubabara mu gifu, uruhu rushyushye, cyangwa ufite inyota nyinshi, ushobora kuba ufite ubushyuhe cyangwa umunaniro ukabije w'ubushyuhe. Hamagara muganga wawe ako kanya.
Ubutumwa bwo kujyana mu rugo
- Mbere yo gutangira imyitozo ngororamubiri iyo ari yo yose mu gihe utwite, banza uganire na muganga wawe hanyuma uhabwe uburenganzira.
- Umva umubiri wawe. Niba wumva ubabaye cyangwa ubabara, hagarika gukora imyitozo ngororamubiri ako kanya maze uruhuke.
- Nywa amazi menshi mu gihe cy'imyitozo ngororamubiri no mu munsi wose. Ntureke ngo umubiri wawe ushire amazi mu mubiri.
- Irinde burundu imyitozo ngororamubiri isaba kuryama ugaramye, isaba gukubita, kugwa no gushyuha cyane umubiri.
- Buri gihe menya ibimenyetso by'umuburo nko kuzungera, umutima utera cyane, no guhumeka bigoranye. Niba ufite ikibazo, menyesha muganga wawe vuba.
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