Njira 8 zothetsera ululu mukamagwira ntchito

Zamkati

• 1. Kukhala ndi mnzako
• 2. Sinthani malo
• 3. Kuyenda
• 4. Chitani chithandizo ndi madzi ofunda
• 5. Ikani kutentha kapena kuzizira
• 6. Pewani kupuma
• 7. Chitani chithandizo chanyimbo
• 8. Chitani masewera olimbitsa thupi mukakhala ndi pakati
• Pofunika kugwiritsa ntchito mankhwala oletsa ululu

Kupweteka kwa pantchito kumayambitsidwa ndi chiberekero ndikutuluka kwa khomo pachibelekeropo, ndipo chimafanana ndi kupweteka kwa msambo komwe kumabwera ndikupita, kumayamba kufooka ndikukula pang'onopang'ono.

Pogwira ntchito, kupweteka kumatha kuchepetsedwa kudzera m'zinthu zachilengedwe, ndiye kuti, popanda kumwa mankhwala, ndimitundu yopuma komanso kupuma. Cholinga chake ndi chakuti mayiyu, ndi aliyense yemwe ati apite naye, adziwe za izi munthawi yobereka, kuti azitha kugwiritsidwa ntchito bwino panthawi yobereka.

Ngakhale kuti ululuwo sunathetsedwe, alangizi ambiri apakati amalimbikitsa kugwiritsa ntchito zina mwazinthuzi kuti azimayi azikhala omasuka panthawi yobereka.

Pali njira zina zotsika mtengo, zotsika mtengo komanso zotheka m'malo ambiri komwe kuberekako kumachitika kuti muchepetse kubereka:

1. Kukhala ndi mnzako

Mkazi ali ndi ufulu wokhala ndi mnzake panthawi yobereka, kaya ndi mnzake, makolo kapena wokondedwa.

Imodzi mwa ntchito za mnzake ndi kuthandiza mayi wapakati kuti asangalale, ndipo njira imodzi yochitira izi ndikutikita minofu ndi kuyenda mozungulira m'manja ndi kumbuyo panthawi yobereka.

Popeza kuti zovuta ndizolimba zomwe zimapangitsa kuti mkazi azikhala wovutikira, kusisita pakati pazitsulo kumawonjezera chisangalalo komanso kupumula.

2. Sinthani malo

Kupewa kugona chafufumimba ndi msana wowongoka ndikukhala pamalo omwewo kwa ola limodzi kumatha kuchepetsa ululu pakubereka. Kugona pansi ndi udindo womwe umakakamiza mayiyo kuti azichita mphamvu zam'mimba kuposa momwe amachitira atakhala kapena kuyimirira, mwachitsanzo, kukulitsa ululu.

Chifukwa chake, mayi wapakati amatha kusankha mawonekedwe amthupi omwe amalola kupumula, monga:

• Gwadani ndi thupi lopendekeka pa mapilo kapena mipira yobadwa;
• Imani ndikudalira mnzanu, kukumbatira khosi;
• 4 malo othandizira pa bedi, kukankhira ndi manja anu, ngati kuti mukukankhira matiresi pansi;
• Khalani pansi ndikufalitsa miyendo yanu, Kupinda msana kumapazi;
• Gwiritsani ntchito mpira wa pilates: mayi wapakati amatha kukhala pa mpira ndikupanga mayendedwe ang'onoang'ono ozungulira, ngati kuti akukoka eyiti pa mpira.

Kuphatikiza pa maudindowa, mayiyo amatha kugwiritsa ntchito mpando kuti akhale m'malo osiyanasiyana, kuzindikira kuti ndi iti yomwe ingathandize kupumula mosavuta pakuchepetsa. Malangizowa amatha kuwoneka pachithunzipa pansipa.

3. Kuyenda

Kupitilizabe kuyenda nthawi yoyamba ya ntchito, kuphatikiza pakulimbikitsa kuchepa, kumathandizanso kupweteka, makamaka poyimirira, popeza amathandiza mwana kutsika kudzera munjira yobadwira.

Chifukwa chake, kuyenda mozungulira komwe kubadwira kumachepetsa mavuto ndikuthandizira kulimbikitsa ndikuwongolera kubereka.

4. Chitani chithandizo ndi madzi ofunda

Kukhala pansi posamba ndi jeti yamadzi kumbuyo kwanu kapena kugona mu kabati kotentha ndizosankha zomwe zingapumule ndikuchepetsa ululu.

Sizipatala zonse za amayi oyembekezera kapena zipatala zomwe zili ndi bafa kapena shafa mchipindacho, kotero kuti mugwiritse ntchito njira yopumulira iyi pobereka, ndikofunikira kukonzekera pasadakhale kuti mubereke chipinda chomwe chili ndi zida izi.

5. Ikani kutentha kapena kuzizira

Kuyika kompresa yamadzi otentha kapena paketi yamadzi oundana kumbuyo kwanu kumatha kuchepetsa kupsinjika kwa minofu, kusintha magawikidwe ndi ululu wa khushoni.

Madzi otentha kwambiri amachepetsa ziwiya zotumphukira ndikugawananso kuthamanga kwa magazi, ndikulimbikitsa kupumula kwa minofu.

6. Pewani kupuma

Mtundu wa kupuma umasintha malinga ndi nthawi yobereka, mwachitsanzo, panthawi yopuma ndibwino kupuma pang'onopang'ono komanso mozama, kuti mpweya wabwino wa mayi ndi mwana upume. Pa nthawi yothamangitsidwa, mwana akachoka, kupuma kwachidule komanso mwachangu kumawonetsedwa.

Kuphatikiza apo, kupuma kwambiri kumachepetsanso adrenaline, yomwe ndi mahomoni omwe amachititsa kupsinjika, kumathandiza kuchepetsa nkhawa, komwe kumawonjezera ululu.

7. Chitani chithandizo chanyimbo

Kumvera nyimbo zomwe mumakonda pamutu wa makutu kumatha kusokoneza chidwi cha ululu, kuchepetsa nkhawa ndikuthandizani kupumula.

8. Chitani masewera olimbitsa thupi mukakhala ndi pakati

Kuchita masewera olimbitsa thupi pafupipafupi kumawonjezera kupuma komanso minofu yam'mimba, kupatsa mkazi mphamvu zowonera panthawi yobereka zikafika pakumva kupweteka.

Kuphatikiza apo, pali zophunzitsira za minofu ya perineum ndi m'chiuno zomwe zimalimbikitsa mpumulo ndikuchepetsa mwayi wovulala panthawi yomwe mwana amapita, chifukwa amalimbitsa dera la nyini, kuti azikhala olimba komanso olimba .

Onani zochitika zolimbitsa thupi kuti zizitha kubereka bwino.

Pofunika kugwiritsa ntchito mankhwala oletsa ululu

Nthawi zina, zinthu zachilengedwe sizikwanira, mayiyo amatha kugwiritsa ntchito mankhwala ochititsa dzanzi ochititsa dzanzi, omwe amapangidwa ndi mankhwala oletsa kupweteka msana, omwe amatha kuthana ndi ululu kuyambira mchiuno mpaka pansi, osasintha msinkhu wa kuzindikira kwa mayiyo kubereka komanso, kumuloleza mayi kuti azipita kukabereka osamva kuwawa kwa kupweteka kwa msana.

Onani kuti epidural anesthesia ndi momwe zimachitikira.