Zvakanakira Kuita Maekisesaizi Panguva Yepamuviri uye Zvakanakira Kufamba

Chii chaunoziva pamusoro pezvakanakira kurovedza muviri panguva yekuzvitakura?

Vakadzi vazhinji vanoona kubata pamuviri kuva nguva yakakwana yekugara nekuzorora. Asi chisingazivikanwi nevanhu vazhinji ndechekuti danho iri rinoda kuti mukadzi asimba uye agadzirire kuzvara kune hutano.

Kuwedzera mutoro wepamuviri, kuneta kwemangwanani uye kurwadziwa shure kunogona kuita kuti iwe ude kugara zuva rose. Zvisinei, kusafamba kana kuita maekisesaizi zvishoma hakuna utano kuutano hwako sezvakunoita kumwana wako asati aberekwa.

Zvichiwedzera, zvidzidzo zvekutsvagisa zvinoratidza kuti mabhenefiti ekuita maekisesaizi panguva yekuzvitakura akakosha zvikuru kune hutano hwaamai nemucheche. 20-30 maminetsi epakati-kusimba maekisesaizi anokurudzirwa kuvakadzi vane pamuviri zuva rega rega revhiki.

Iye zvino tiri pano nenyaya yakadzama pamusoro pezvakanakira kurovedza muviri panguva yekuzvitakura, zvakanakira kufamba panguva yekuzvitakura uye izvo zviitwa zvinofanirwa kudziviswa. Kuverenga kwakanaka…

Zvakanakira Kuita Maekisesaizi Panguva Yepamuviri

Inodzivirira kuwedzera kuwanda

• Kuwedzera uremu hakudzivisiki panguva yekuzvitakura, asi kuwedzera kuwanda kunogona kukuvadza hutano hwako uye mwana wako asati aberekwa. 
• Kuwedzera uremu panguva yekuzvitakura kunowedzera mukana we gestational diabetes uye high blood pressure.
• asi kurovedza muviri nguva dzoseIchakubatsira iwe kupisa mamwe macalorie uye kudzora uremu.
• Mukuwedzera, kurovedza muviri panguva yekuzvitakura kunoderedza dambudziko rematambudziko epamuviri uye mukana wematambudziko ekuberekwa.

Inoderedza mukana wekuvhara

• Kushandisa iron supplements uye kuwedzera chiyero cheprogesterone mumuviri panguva yekuzvitakura kusvika pakuzvimbirwa sei zvingadaro. 
• Asi vakadzi vanoshingaira uye vanoita maekisesaizi nguva dzose havawanzoona kuvimbiswa.
• Muviri unoshanda unovimbisa kugara kwematumbu. Maminitsi makumi matatu chete ekufamba nekukurumidza zuva nezuva anoita kuti ura hurambe huchiitwa nguva dzose.
• Zvakare, maekisesaizi akareruka anobatsira kugaya uye kubvisa kuvimbiswa. 
• Pamwe chete nekurovedza muviri, zvinodikanwa kuwedzera kudya fiber uye kunwa kwemvura kudzivirira kuvimbiswa.

inoderedza BP

• Kuwedzera kweropa nguva nenguva kunokwira panguva yekuzvitakura, asi kana zvikaitika kakawanda kana zvakanyanya, zvinogona kukonzera preeclampsia. 
• Kuve active kunobatsira kuderedza njodzi yekuomerwa neobstetric senge high blood pressure.

Inodzivirira gestational chirwere cheshuga

• Kuita maekisesaizi nguva dzose kubva padanho rekutanga repamuviri kunogona kubatsira kudzivirira gestational chirwere cheshuga. Ichi chiitiko chinowanzoitika muvakadzi vakafuta.
• Kudzidzira muviri kunonatsiridza glucose metabolism uye kunodzivirira huremu husina kunaka panguva yekuzvitakura. insulin kurambazvinozvideredza.

inovandudza mafungiro

• Chimwe chezvakanakira kurovedza muviri panguva yekuzvitakura ndechekuti inovandudza manzwiro ako panguva yekuzvitakura. Zvinotoshanda semishonga panyaya iyi. 
• kurovedza muviri, kunetseka ve kunetsekaInotsigira kusunungurwa kwe endorphins mumuviri, iyo inobatsira kuvandudza mafungiro.
• Mukuwedzera, inobatsira kuvandudza hutano hwekurara, iyo inoita basa rinokosha pakuvandudza mafungiro.

Inobvisa musana uye kurwadziwa kwepelvic

• Kazhinji, vakadzi vanonzwa kurwadziwa kwepazasi kumashure zvakanyanya zvakanyanya sezvavanopinda yechipiri neyechitatu trimesters. Kuwedzera uremu uku kunogona kukonzerwa nekuchinja kwechimiro uye mhasuru dzakasimba.
• Kuita maekisesaizi ndiyo yakanakisa sarudzo yekubvisa musana kana kurwadziwa kwepelvic. 
• Kugara uchirovedza muviri kunosimbisa tsandanyama, izvo zvinobatsira muviri zviri nani kubata nemarwadzo epamuviri.

Kubudirira pakubata nekuneta

• Maekisesaizi ezuva nezuva achaita kuti unzwe simba uye kurwisa kuneta. Nokuti kurovedza muviri kunosimbisa hurongwa hwemwoyo, kuitira kuti usakurumidza kuneta.
• Chimwe chinokonzera kuneta panguva yekuzvitakura kusagadzikana uye kusakwanisa kurara zvakanaka usiku. Asi kurovedza muviri nguva dzose kunotungamirira kuhope huru uye kuzorora kunogadzirisa.

Inodzivirira kuunyana

• Kuva neganda rine hutano uye rinopenya ndechimwe chezvakanakira kurovedza muviri panguva yekuzvitakura. Inobatsira kuchengetedza elasticity yeganda nekuvandudza kutenderera kweropa.
• Kana maekisesaizi aita kuti adikitira, anobvisawo chepfu kubva mumuviri. Mukuwedzera, kurovedza muviri ndiyo imwe yenzira dzakanakisisa dzekudzivirira kuwandisa uremu, izvo zvinogona kuitika mudumbu rako. stretch marks kudzivirira kuipa.
• Tanga kuita maekisesaizi nguva ichiripo, idya zvine utano uye chengetedza ganda rako kuti udzivise mitsetse isingataridzike padumbu, muhudyu nezvidya.

Pfungwa dzekufunga paunenge uchisimbisa muviri panguva yekuzvitakura

• Kufamba ibasa guru rekuita panguva yekuzvitakura.
• Dzimwe sarudzo dzinobatsira dzinosanganisira kushambira, yakaderera-inokanganisa aerobic kurovedza muviri, uye kuchovha nebhasikoro rakamira.
• Rega kuita maekisesaizi zvakanyanya nekuti zvinokunetesa zvakanyanya.
• Gara uchidziya, kutambanudza uye kutonhora pasi panguva yekudzidzira.
• Inwa zvinwiwa zvakawanda kuti ugare uine hydrated.
• Tanga zvishoma nezvishoma, gara uchikurudzirwa uye uenderere mberi.
• Zvinozonyanya kunakidza kana ukaita chiitwa nemumwe wako kana shamwari.
• Kana iwe usina chokwadi kana chimwe chiitiko kana basa remuviri rakachengeteka panguva yekuzvitakura, tarisa nachiremba wako kutanga.

Zvakanakira Kufamba Panguva Yenhumbu

Pamusoro, takataura zvakanakira kurovedza muviri panguva yekuzvitakura. Takataura kuti kurovedza muviri kunoshamisa kwazvo kunogona kuitwa panguva ino kufamba. Kufamba panguva yekuzvitakura kunobatsira munhu kugara akagwinya uye ane hutano. Izvo zvakakoshawo zvakanyanya uye zvakakosha kune hutano hwemwana. Kungava kufamba kwemazuva ose kana kufamba-famba; Kuti unzwe wakakodzera kwenguva yakareba, zvakakosha kuita tsika yekufamba panguva yekuzvitakura.

Kufamba kunobatsira here panguva yekuzvitakura?

Kufamba uine pamuviri ibasa guru kune vanaamai vane pamuviri. Inobatsira zvikuru sezvo isingadi maitiro anorema uye haina kuneta makumbo. Unogona kufamba chero nguva. Pamusoro pezvo, kufamba kunobatsira kurova kwemoyo nemapapu nekudzora huremu husina kunaka.

Nguva yekufamba panguva yekuzvitakura

Kufamba kwevakadzi vane pamuviri kunokurudzirwa nevakawanda vezvokurapa. Iwe unogona kutanga kufamba kubva pazuva rokutanga rekuita pamuviri. Icho chiri nyore uye chakareruka chimiro chekurovedza muviri chinogona kuitwa panguva yekuzvitakura pasina chero njodzi inogona kuitika. Asi maererano nezano rachiremba, unofanira kutora matanho ekuzvidzivirira maererano nenguva yauri.

Zvakanakira kufamba panguva yekuzvitakura

hutano hwemwana

• Kurovedza muviri kuri nyore panguva yekuzvitakura kunoita kuti uremu hwaamai nemwana hurambe huchidzorwa. Mwana anowedzera uremu nenzira ine utano.

gestational chirwere cheshuga

• Chinhu chinozivikanwa naamai vese vatsva vanosangana neshuga yakakwirira muropa izvo zvinozotungamira kune Type 2 chirwere cheshuga mushure mekusununguka. 
• Zvinowedzerawo njodzi yekuzvarwa nguva isati yakwana. 
• Imwe mhedzisiro ndeye mucheche akafuta. Kufamba panguva yekuzvitakura kune hutano hwakanaka sezvo kuchaita kuti uremu huve pasi pesimba uye kuchengetedza gestational chirwere cheshuga chiri kure.

Mikana yekuzvarwa kwakajairika

• Kufamba panguva yekuzvitakura kuchakubvumira kuti uve nekusununguka kwemazuva ose panzvimbo yecesarean section. 
• Kufamba kunowedzera kushanduka kwemhasuru dzehudyu. 
• Zvave zvichiratidzwa kuti kufamba mangwanani-ngwanani panguva yekuzvitakura kwekusununguka kunopa migumisiro yakanaka.

Inoderedza marwadzo uye kusagadzikana

• Zvinowanzoitika kuti vanaamai vakawanda vari kutarisira kusangana nekusagadzikana uye kurwadziwa munzvimbo dzakasiyana dzemuviri. 
• Kufamba kunobatsira zvakanyanya mukuderedza chero kurwadziwa. 

Inodzora kurema

• Sezvatakataura muchikamu pamusoro pezvakanakira kurovedza muviri panguva yekuzvitakura, kufamba kunobatsira munhu kuramba aine chimiro. 
• Inodzora uremu husina hutano uye inosimudzira mararamiro anoshanda. Uyezve, kufamba kunosimbisa tsandanyama uye kunovandudza hutano hwemoyo.

mararamiro asina kunetseka

• Kungava kufunganya, kushaya hope, kana kuneta; kufamba kunobatsira kuvarova vese uye kutungamirira mararamiro anofadza.

Nzira yekufamba sei panguva yekuzvitakura?

First Trimester

First trimester inosvika mavhiki gumi nematatu. Kufamba zvishoma nezvishoma kwakanakira mukutanga trimester. Chinangwa chega chechikamu ichi ndechekufamba. Kufamba kwemaminiti gumi nemashanu kusvika makumi maviri mazuva mana pasvondo kwakanaka. Iwe unogona kuenderera mberi nekuwedzera zvishoma nezvishoma nemamwe maminitsi mashanu kashanu pavhiki.

Nhanho inotevera idanho repakati. Panguva ino, famba mazuva matanhatu pavhiki. Tanga nemaminitsi makumi maviri ekufamba uye uzviite mazuva matanhatu pavhiki. Pakupedzisira, vavarira kufamba kwemaminiti makumi maviri kusvika makumi mana mazuva matanhatu pasvondo.

Danho rinotevera ndiro danho repamusoro. Tanga nekufamba kwemaminetsi makumi maviri mazuva mashanu pasvondo. Tora izvozvo kusvika mazuva matanhatu. Wedzera kukwira uye masitepisi uye pakupera unofanira kunge wavhara maminetsi makumi matatu kusvika makumi matanhatu mukati memazuva matanhatu.

Second Trimester

Yechipiri trimester ivhiki 13 kusvika ku25. Tanga nekufamba kwemaminetsi gumi 4-5 mazuva pavhiki. Iwedzere kusvika pamaminitsi gumi nemashanu kusvika makumi matatu uye ita mazuva matanhatu pasvondo.

Muchikamu chepakati, tanga nemaminetsi makumi maviri ekufamba mazuva mana kusvika matanhatu pasvondo, uine nguva yakazara ye20 kusvika ku30 maminetsi.

Mumatanho epamberi, kufamba kunofanirwa kutangwa ne30-40 maminetsi ekufamba mazuva matanhatu pasvondo. Vavarira maminetsi makumi mashanu ekufamba zuva rimwe pasvondo, kungave kukwira masitepisi kana kufamba uchikwira.

Third Trimester

Masvondo makumi maviri nematanhatu kusvika makumi mana ndiwo matatu matatu emwedzi. Mazuva mashanu kusvika matanhatu pasvondo inzira yakanaka yekufamba panguva iyi. Unogona kutadza kufamba nedumbu riri kukura. Kana iwe uri wekutanga, tanga nekufamba kwemaminetsi gumi mazuva mana kusvika mashanu pasvondo. Famba zvishoma nezvishoma uye edza kusabuda kufema paunenge uchifamba panguva iyi. Mira uye udzike nguva nenguva. Pakupera kwekuita pamuviri, kunyanya mumwedzi we26, kufamba kunofanira kuitwa zvakanyatsonaka nekutora matanho ose.

Pakupera kwenguva iyi, unofanira kunge wakafamba kwemaminitsi 5-6 15-30 mazuva pavhiki.

Zvinhu zvekufunga kana uchifamba panguva yekuzvitakura

Paunenge uchifamba, gara uchifunga zvinotevera:

• Famba zvako wakachengeteka. Usanyanya kunetseka. Kuzvichengeta wakagwinya uye uine hutano idanho rekuchengetedza.
• Taura uchifamba maminetsi mashoma ega ega. Kana ukaona uchifemereka, ingangove nguva yekumira.
• Kana iwe uchinzwa kurwadziwa kwakanyanya kana kuputika kamwe kamwe, chizuru, kupera simba mushure mekufamba, unofanira kurega kufamba pakarepo uye taura nachiremba wako nezvekuchengetedzwa kwekufamba chero mberi.
• Ziva nhanho yako yekusimba. Kana iwe uri wekutanga, tanga nekufamba zvishoma nezvishoma uye katatu pazuva. Edza kutora zuva rekuzorora pakati pekufamba kwega kwega. Wedzera zuva kana zvakadaro kana iwe uchinzwa wakagadzirira. Pakupera kwekuzvitakura kwako, iwe unofanirwa kukwanisa kufamba nekukurumidza kupfuura kare uye kanenge 3-4 mazuva pavhiki. Kana iwe uri pakati, tanga nekufamba kana kana kwemaminitsi makumi maviri. Kumhanya kunofanirwa kuyedzwa uye pakupera kwekubata kwako iwe unofanirwa kuve wakagwinya kupfuura kare uye uchikwanisa kufamba anenge mazuva mashanu pasvondo uye uchiri kunzwa uine simba nezvazvo.

Kuita maekisesaizi panguva yekuzvitakura kunogona kuva nemigumisiro yakaipa pamwe chete nekubatsira.

Kunyange zvazvo isu tose tichiziva kuti kufamba kwakanaka kune vanaamai vane pamuviri, dzimwe nguva kunogona kuva nemigumisiro.

• kupera simba, kuneta, dzungu, kugwinha, kubuda ropa muchiberekoChenjerera kurwadziwa kwechipfuva kana kushaya simba. Kana ukasangana nechimwe cheizvi uchifamba, ona chiremba nekukurumidza.
• Kana uine high blood pressure, chirwere chemwoyo kana chirwere chemapapu, bvunza chiremba usati watanga kufamba.
• Kukurumidza kufamba panguva yekuzvitakura kungasave kwakarurama nguva dzose. Kana uine chero matambudziko nekumhanya, dzikamisa uye teerera!

Nzira yekufamba sei panguva yekuzvitakura?

Hazvisi nyore kusimuka wotanga kufamba ipapo ipapo. Heano mamwe matipi ekuti urambe uchifunga…

usazvimanikidza

Kazhinji, kufamba kwemaminetsi angangoita 150 pavhiki kunoonekwa kunge kwakachengeteka kumukadzi ane pamuviri. Kana yakakamurwa, inotora maminetsi makumi matatu kufamba mazuva mashanu pasvondo. Unofanira kunge uchishanda panguva iyi. Kunyanya kushanda kwaunoita, ndiko kuwedzera kwaunowana mabhenefiti.

Takura bhodhoro remvura

Chinhu chinonyanya kukosha chekuita panguva yekuzvitakura hachisi chekushaikwa mvura. Inwa mvura yakawanda paunenge uchifamba uye uchisimbisa muviri.

Kufamba shangu

Kuti utsigire zvitsitsinho zvako, nzira yakanakisisa ndeyokushandisa shangu dzekufamba. Usapfeke slippers kana shangu dzinokanganisa tsoka dzako sezvadzinogona kutsvedza.

Usakanganwa sunscreen

Muzhizha, kubuda kunze usina sunscreen kunogona kuisa hupenyu hwemwana wako pangozi nekuda kwemirairo ye ultraviolet. Maamburera, hati nemabhodhoro emvura ndezvimwe zvinhu zvisingafanire kufuratirwa. Kupera mvura mumuviri kunogona kuwedzera tembiricha yemuviri wako, izvo zvisina kunaka kumwana wako.

Kana uine high blood pressure, matambudziko emwoyo kana mimba ine ngozi, nguva dzose bvunza chiremba wako usati watanga maekisesaizi.

Nepo kune zvakanakira kuita maekisesaizi panguva yekuzvitakura, mamiriro ezvinhu aamai vose vari kutarisira akasiyana. Naizvozvo, mwero uye miganhu yekurovedza muviri ichasiyana kubva kumunhu nemunhu.

Muviri unoita sei pakurovedza muviri panguva yekuzvitakura?

Panguva yekuzvitakura, muviri unoshanduka nenzira dzakawanda. Paunenge uchisimbisa muviri, unogona kusangana nekuchinja uku:

Balance: Unogona kurasikirwa nechiyero chako nyore nyore paunenge uchirovedza muviri panguva yekuzvitakura.

Tembiricha yemuviri: Kupisa kwemuviri kunowedzera zvishoma panguva yekuzvitakura. Nechikonzero ichi, unodikitira nekukurumidza kupfuura pawaive usina nhumbu.

Kufema: Sezvo mwana anokura uye muviri wako uchichinja, iwe unoda imwe oxygen. Kana dumbu rako rikakura, rinoisa simba pa diaphragm, tsandanyama inobatsira pakufema. Unogona kutonzwa kupera simba dzimwe nguva.

Energy: Muviri wako unoshanda nesimba kuti uve nechokwadi chekukura kwemwana. Ichi ndicho chikonzero iwe unogona kunzwa usimbe panguva yekuzvitakura.

Pulse: Mwoyo unoshanda nesimba uye unorova nekukurumidza kupa mwana oxygen panguva yekuzvitakura.

Majoini Muviri wako unogadzira mamwe mahormone panguva yekuzvitakura. Izvi zvinoita kuti matishu anotsigira majoini ave akasununguka. Dzivisa mafambiro anonetsa majoini.

Maekisesaizi eKudzivisa Panguva Yepamuviri

Hezvino zvakanakira kurovedza muviri panguva yekuzvitakura. Saka unogona here kuita chero mhando yekurovedza muviri paunenge uine pamuviri?  Mamwe marudzi ekurovedza muviri haakurudzirwi panguva yekuzvitakura. Nekuti inoisa kumanikidza pachibereko uye inogona kuuraya. Iye zvino ngatitarisei zviitwa zvinofanira kudziviswa panguva yekuzvitakura.

jaring movements sekusvetuka-svetuka

Maekisesaizi anosanganisira kusvetuka uye kufamba-famba kunofanirwa kudzivirirwa panguva yekuzvitakura. Mafambiro akadai anovhiringa. Inogona kuunza matambudziko epakati kune vese amai nemwana. Kuita chero mafambiro akashata anogona kukuvadza iwe nemwana wako.

Kubata mweya

Sezvo uri nepamuviri uye uchifanirwa kuzadzisa zvinodiwa nemiviri miviri, zvinokurudzirwa zvakanyanya kudzivirira maekisesaizi anosanganisira kubata kufema. Iwe nemwana wako munoda kugara muchipihwa oxygen, uye kubata mweya wenyu kunogona kuuraya. Chero kushayikwa kwehuwandu hweokisijeni panguva yekuzvitakura kunogona kukonzera kukanganisa mukukura kwemwana asati aberekwa.

Scubadiving

Sezvatakataura, chero kurovedza muviri kunokonzera kushayikwa kweokisijeni kunofanira kudziviswa panguva yekuzvitakura. Scuba diving ine ngozi zvikuru kuna amai nemwana wavo asati aberekwa, sezvo inobvisa mweya weokisijeni. Ichi chiitiko chinofanira kunyatsodziviswa panguva yekuzvitakura kuti uve nemwana ane hutano.

Maekisesaizi anosanganisira kufambisa dumbu kwepamusoro

Maekisesaizi akaita sekugara akazara kana kusimudza makumbo maviri ari kumberi kwedumbu. Maekisesaizi akadai anokonzera kushushikana kwemhasuru dzemudumbu uye anogona kuita kuti tsandanyama dzemudumbu dziparadzane uye kubvaruka kubva pakati, izvo zvinokuvadza kuna amai nemwana.

Mitambo ine njodzi yekudonha

Sezvo njodzi yekudonha uye kukuvara yakanyanya, gymnastics, downhill skiing, snowboarding, nezvimwewo. Iri pahurongwa hwemaekisesaizi ekuti udzivise uine nhumbu. Kukuvara chinhu chausingafanire kutarisana nacho panguva yekuzvitakura nekuti zvinogona kukonzeresa kupfupfudzika. Mimwe mitambo inosanganisirwa muchikamu ichi ndeye ice skating, kutasva bhiza, hockey, nhabvu, bungee jumping, nezvimwe. Mabasa akadaro anofanira kunyatsodziviswa paunenge uine pamuviri, kunyanya kuchengetedza mwana wako.

Maekisesaizi anosanganisira kurara nemanhede

Maekisesaizi ekudzivisa panguva yekuzvitakura ndeaya anosanganisira kurara nemanhede. Nekuti kurara nemanhede panguva iyi kunogona kukuvadza zvakanyanya pamwe nekusagadzikana. Munzvimbo iyi, huremu hwechibereko chiri kukura chinodzvanya tsinga dzako huru dzeropa, kudzora kutenderera, izvo zvinogona kukuvadza mwana.

backbends

Backbends kana zvimwe zvinomonyoroka zvinokuvadza zvakanyanya kumwana wako, kunyanya panguva yekuzvitakura. Mamwe mafambiro anosanganisira kuchinjika kwakadzika kwemajoini anogonawo kukuvadza iwe nemwana wako. Naizvozvo, kuti uve nemimba ine hutano, iwe unofanirwa kudzivirira kukotama kumashure.

still posture

Kumira kwakamira kunogona kudzora kuyerera kweropa uye pakupedzisira kunotungamira mukushaikwa kweokisijeni. Uku kushaikwa kweokisijeni mumuviri waamai kunogona kukonzera matambudziko akasiyana sekuderera kwekuyerera kweropa kumwana ari mudumbu. Nokudaro, inogona kukonzera migumisiro inokuvadza pamwana asati aberekwa kana kuparara kwepamuviri.

Ndirini pandinofanira kurega kurovedza muviri panguva yekuzvitakura?

Pane zviratidzo zvinotumirwa nemuviri zvinoratidza kuti munhu anofanira kurega kurovedza muviri. Izvo zvakakosha kuti utarise kune izvi zviratidzo zvekunyevera, zvikasadaro zvinogona kuuraya kune vese fetus uye amai vane pamuviri. Kana ukaona chimwe chezvinotevera zviratidzo, unofanira kuonana nachiremba nokukurumidza:

• Kubuda ropa muvaginal: Kuita maekisesaizi hakufaniri kuva honzeri yekubuda ropa kunhengo yesikarudzi, asi kurovedza muviri panguva yekuzvitakura kubuda ropa munhengo yesikarudzi kunogona kukonzera kupfupfudzika.
• Kutadza kufema panguva yekurovedza muviri.
• Musoro
• Dzungu
• kurwadziwa muchipfuva
• kushaya simba kwetsandanyama
• kuzvimba kana kurwadziwa kwemhuru
• Kuberekwa kwekutanga
• kuderedzwa kwefetus movement
• kubuda kweamniotic fluid

Maekisesaizi akachengeteka ekuita panguva yekuzvitakura

Panguva yekuzvitakura, zvakakosha kusarudza mabasa ane ngozi shoma yekudonha kana chero kukuvadzwa kune ligament. Heano maekisesaizi akachengeteka uye akareruka aunogona kuita nyore kumba panguva yekuzvitakura:

• Warming: Ichi chikamu chakakosha chekutanga chero maekisesaizi. Kudziya-up kunogadzirira muviri kurovedza muviri uye kunodzivirira kukuvara kunogona kuitika.
• Famba: Ichi ndicho chiitwa chinowanzoitwa panguva yekuzvitakura.
• bhasikoro rakamira: Ichi chimwe chiitwa chekuwedzera simba remasumbu emakumbo. Kuchovha bhasikoro rakamira panguva yekuzvitakura kuri nani pane kuchovha bhasikoro renguva dzose. Nekuti kuenzanisa bhasikoro nedumbu rinokura kunogona kuve kwakaoma.
• Kumhanya: Kumhanya panguva yekuzvitakura kunogonawo kubatsira.
• Yoga
• Pilates
• Mvura aerobics uye kushambira.

Maekisesaizi ekuita panguva yekuzvitakura

Edza kuita zviitwa zvandichatsanangura pazasi zuva nezuva panguva yekuzvitakura. Zviitwa izvi zvinosimbisa tsandanyama dzako. Ichasimbisawo majoini ako, kuvandudza kutenderera, kubvisa marwadzo ekudzokera shure uye kukubatsira kunzwa zvakanaka zvachose.

Zviitwa zvekusimbisa dumbu

Sezvo mwana wako achikura, iwe uchaona kuti mukombe muzasi mako unowedzera. Izvi zvinokonzera kurwadziwa shure kwako. Aya maekisesaizi anosimbisa mhasuru dzemudumbu uye anobvisa marwadzo ekumusana.

• Tanga munzvimbo yebhokisi (pamakumbo mana) nemabvi pasi pehudyu, maoko ari pasi pemapfudzi, zvigunwe zvakatarisa mberi, uye abs kumusoro kuchengetedza musana wako wakatwasuka.
• Bata abs yako uye simudza musana wako wakananga padenga. Gadzirisa torso yako uye rega musoro wako uzorore zvishoma mberi. 
• Gara seizvi kwemasekonzi mashoma. Zvadaro zvishoma nezvishoma dzokera kunzvimbo yebhokisi. Chenjera kuti musana wako urege kugonya.
• Ita izvi ka10 zvishoma nezvishoma uye zvine rhythmically.
• Fambisa musana wako zvakanyanya sezvaunokwanisa kufamba zvakanaka.

pelvic tilt exercises

• Mira nemapendekete ako uye bute kumadziro.
• Mabvi ako ngaarambe akapfava.
• Zera musana wako kumadziro. Gara seizvi kwemasekonzi mana wobva wasunungura.
• Dzokorora kusvika ka10.

Ndepapi paungatanga kurovedza muviri zvakare mushure mekusununguka?

Iwe unofanirwa kutaura nachiremba wako nezve nguva yekutanga maekisesaizi zvakare. Kana iwe uine kusununguka kwemukadzi pasina matambudziko, kazhinji hazvina njodzi kuti utange kurovedza muviri mazuva mashoma mushure mekusununguka. Kana iwe wakaita cesarean chikamu kana kusangana nematambudziko, zvinodikanwa kumirira kwenguva yakareba kuti utange kurovedza muviri mushure mekusununguka.

Kana iwe uchiita maekisesaizi panguva yekuzvitakura, zviri nyore kutangazve maekisesaizi mushure mekunge mwana azvarwa. Tanga zvishoma nezvishoma. Kana uchinzwa kurwadziwa kana mamwe matambudziko paunenge uchirovedza muviri, mira uye taura nachiremba wako.

Kwakabva: 1, 2, 3, 4