Mlembi: Peter Berry
Tsiku La Chilengedwe: 17 Kulayi 2021
Sinthani Tsiku: 1 Novembala 2024
Anonim
4 Matako, Mchiuno, ndi Ntchafu Zolimbitsa Thupi Zotetezeka Mimba - Thanzi
4 Matako, Mchiuno, ndi Ntchafu Zolimbitsa Thupi Zotetezeka Mimba - Thanzi

Zamkati

Ubwino wochita masewera olimbitsa thupi mukakhala ndi pakati

Kukhala woyenera panthawi yomwe muli ndi pakati ndi kwabwino kwa inu ndi mwana wanu. Kuchita masewera olimbitsa thupi pafupipafupi komanso kulimbitsa mphamvu kumatha kusintha zotsatira za mimba yanu m'njira zingapo. Chitha:

  • onjezerani mphamvu yanu
  • kukutetezani kuti muchepetse kunenepa kwambiri mukakhala ndi pakati
  • kukuthandizani kugona bwino
  • kuthetsa zizindikiro za mimba monga kupweteka kwa msana ndi kudzimbidwa
  • kuchepetsa chiopsezo cha preeclampsia (kuthamanga kwa magazi nthawi yapakati)
  • pewani zovuta zomwe mukufuna kuti musabwerere
  • zimakuthandizani kuti muchepetse kulemera kwanu mwachangu mukabereka

Kuchita masewera olimbitsa thupi kumathandizanso kuti muchepetse mwayi wokhala ndi matenda ashuga. Kukhala ndi vuto la matenda ashuga kumatha kukulitsa chiopsezo chokhala ndi matenda ashuga amtsogolo mtsogolo. Kukhala ndi vuto la matenda ashuga kumathandizanso kuti mwana wanu azibadwa wonenepa kwambiri.

Malinga ndi kafukufuku wa 2017, 22% ya azimayi onenepa kwambiri kapena onenepa kwambiri omwe adatenga nawo gawo pa mphindi 30 pa njinga katatu pa sabata adayamba matenda a shuga, poyerekeza ndi pafupifupi 41% ya azimayi omwe sanatenge nawo gawo. Gulu lochita masewera olimbitsa thupi linacheperanso kulemera kwawo panthawi yapakati.


Amayi onenepa kwambiri kapena onenepa kwambiri omwe amachita masewera olimbitsa thupi kwa mphindi 30 mpaka 60 patsiku, katatu kapena kupitilira apo pamlungu amatha kuchepetsa mwayi wobereka ana awo asanakwane, anapeza amayi apakati 1,500.

Nazi zinthu zinayi zomwe zingathandize kulimbitsa minofu m'chiuno mwako, matako, ndi ntchafu zanu.

Kukweza mwendo wammbali

Miyendo iyi imakweza imalimbitsa minofu m'mbali mwa chiuno ndi ntchafu zanu. Miyendo yamphamvu imathandizira kuthandizira kulemera kwa mimba yanu yomwe ikukula ndipo imakupatsani mwayi wambiri pakubereka ikafika nthawi yokankha.

Ngati mukufuna kugwiritsa ntchito zolemera zamagulu, funsani dokotala wanu poyamba ndikuwunika.

Imani molunjika, kumbuyo kwa tebulo kapena mpando, mapazi pang'ono pang'ono. Gwiritsitsani pampando kuti muthandize kuti musamayende bwino.

  • Tengani masekondi atatu kuti mukweze mwendo wanu wakumanzere mainchesi 6 mpaka 12 kumbali. Sungani msana wanu ndi miyendo yonse molunjika. Osaloza zala zakunja; azisunge moyang'ana kutsogolo. Gwirani malowa kwa sekondi imodzi.
  • Tengani masekondi atatu kuti muchepetse mwendo wanu pamalo oyambira.
  • Bwerezani ndi mwendo wanu wamanzere.
  • Miyendo ina, mpaka mutabwereza zochitikazo maulendo 8 kapena 15 mwendo uliwonse.
  • Pumulani, kenako pangani mobwerezabwereza zina zisanu ndi zitatu kapena zisanu.

Kupindika kwa ntchafu (kusinthasintha)

Kupindika kwa ntchafu kumalimbitsa ntchafu ndi minyewa yam'chiuno, ndikuthandizira kukonzekera thupi lanu kuti ligwire ntchito. Mutha kugwiritsa ntchito zolemera zamakolo ngati dokotala wanena kuti zili bwino.


  • Imani kumbali kapena kuseri kwa mpando wolimba kapena tebulo, ndikugwirani ndi dzanja limodzi kuti mukhale olimba.
  • Tengani masekondi atatu kuti mugwadire bondo lanu lamanzere ndikubweretsa chifuwa chanu momwe mungathere. Imani molunjika osapindika m'chiuno kapena m'chiuno.
  • Gwiritsani malo kwa mphindi imodzi, kenako tengani masekondi atatu kuti muchepetse mwendo wanu wamanzere mpaka pansi.
  • Bwerezani ndi mwendo wanu wakumanja.
  • Miyendo ina mpaka mutabwereza 8 kapena 15 mbali iliyonse.
  • Pumulani, kenako pangani mobwerezabwereza zina zisanu ndi zitatu kapena zisanu.

Kutambasula m'chiuno

Ntchitoyi imalimbitsa mchiuno mwanu kuti ikuthandizireni kukonzekera ntchito. Gwiritsani ntchito zolemera zamakolo ngati dokotala wanena kuti zili bwino.

  • Imani mainchesi 12 mpaka 18 kutali ndi tebulo kapena mpando, mapazi pang'ono pang'ono.
  • Bwerani kutsogolo kuchokera m'chiuno pafupifupi ngodya ya 45-degree, mutagwira patebulo kapena pampando wokhazikika.
  • Pamalo amenewa, tengani masekondi atatu kuti mutambasule mwendo wanu wakumanzere musanagwadire bondo lanu, kuloza zala zanu, kapena kukhotetsa thupi lanu lakumbuyo. Gwirani malowa kwa sekondi imodzi.
  • Tengani masekondi atatu kuti muchepetse mwendo wanu wamanzere kubwerera pamalo oyambira.
  • Bwerezani ndi mwendo wakumanja. Miyendo ina, mpaka mutabwereza zochitikazo maulendo 8 kapena 15 mwendo uliwonse.
  • Pumulani, kenako pangani mobwerezabwereza zina zisanu ndi zitatu mpaka zisanu ndi mwendo uliwonse.

Kutembenuka kwa mawondo (kusinthasintha)

Ntchitoyi imalimbitsa minofu kumbuyo kwa ntchafu yomwe imakuthandizani kuti mukhale owongoka komanso osasunthika ndi katundu wanu wakutsogolo. Kuti muwonjezere zovuta, gwiritsani ntchito zolemera zamakolo.


  • Imani molunjika, pafupi kwambiri ndi tebulo kapena mpando, mukugwiritsitsa kuti musinthe.
  • Tengani masekondi atatu kuti mugwadire bondo lanu lakumanzere, mutukulitse phazi lanu kupita kumatako anu, kuti ng'ombe yanu ifike patali kwambiri kumbuyo kwa ntchafu yanu momwe mungathere. Musasunthire mwendo wanu wapamwamba konse. Pindani bondo lanu ndikusuntha mwendo wanu wakumunsi wokha.
  • Tengani masekondi atatu kuti muchepetse mwendo wanu wamanzere kumbuyo konseko.
  • Bwerezani ndi mwendo wanu wakumanja.
  • Miyendo ina mpaka mutabwereza 8 mpaka 15 mwendo uliwonse.
  • Pumulani, kenako pangani mobwerezabwereza zina zisanu ndi zitatu kapena zisanu.

Chitani masewera olimbitsa thupi mukakhala ndi pakati | Chitetezo

Musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, funsani dokotala wanu kuti muwone ngati zili bwino. Dokotala wanu akhoza kukuchenjezani kuti musachite masewera olimbitsa thupi ngati mungakhale ndi zovuta zina pathupi lanu. Mwachitsanzo, ngati:

  • ali ndi pakati pa mapasa kapena zochulukitsa zina
  • ali pachiwopsezo chogwirira ntchito asanakwane
  • khalani ndi kuthamanga kwa magazi
  • khalani ndi mtima wamatenda am'mapapo
  • khalani ndi placenta previa kapena ali pachiwopsezo chachikulu
  • ali ndi magazi ochepa kwambiri

Zochita zabwino kwambiri pa nthawi yoyembekezera sizikhala ndi zotsatira zochepa, monga:

  • kusambira
  • kuyenda
  • kukwera njinga yoyimirira
  • kuchita masewera olimbitsa thupi otsika kwambiri
  • kuvina
  • kuchita yoga
  • kuphunzitsa mphamvu (funsani dokotala kuti kulemera kwake kuli kotetezeka kuti muthe kukweza)

Ngati mimba yanu ili yathanzi, muyenera kuchita zomwe mumachita musanakhale ndi pakati, ndikusintha pang'ono chabe. Pewani izi, zomwe zitha kukhala zowopsa kwa inu ndi mwana wanu:

  • masewera otchuka monga nkhonya, mpira, kapena hockey
  • crunches kapena zochitika zina zomwe mumagona chagada kumbuyo kwanu, zomwe zimakakamiza mitsempha yomwe imabwezeretsa magazi pamtima panu
  • Zoopsa monga kutsetsereka pamlengalenga kapena kusambira pamadzi
  • yoga yotentha kapena mapulogalamu ena olimbitsa thupi omwe amachititsa kutentha kwa thupi lanu kukwera
  • zochitika zomwe zingayambitse kugwa, monga kupalasa njinga zamapiri, kutsikira kutsetsereka, kapena kukwera pamahatchi

Tengani izi mosamala mukamachita masewera olimbitsa thupi:

  • Imwani madzi ambiri musanamalize, nthawi, komanso mukamaliza.
  • M'nyengo yotentha, yesetsani kuchita zolimbitsa thupi mkati momwe muli mpweya wabwino.
  • Valani lamba wothandizira kuti mukhale ndi mimba, komanso masewera olimbitsa thupi kuti muthandize mabere anu.

Lekani kuchita masewera olimbitsa thupi nthawi yomweyo ndikuimbira foni dokotala mukakumana ndi zina mwazizindikiro mukamachita masewera olimbitsa thupi:

  • Kutuluka magazi kapena madzimadzi akutuluka kumaliseche kwanu
  • kupweteka pachifuwa
  • kuthamanga kapena kusakhazikika kwamtima
  • chizungulire kapena kukomoka
  • kuvuta kupuma
  • kufooka, kupweteka, kapena kutupa m'miyendo yanu yakumunsi
  • kufinya kwanthawi zonse

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