Zochita zolimbitsa thupi zam'madzi za amayi apakati

Zamkati

• Chitani 1
• Chitani 2
• Chitani 3
• Chitani masewera 4
• Ubwino waukulu

Zochita zina zam'madzi othamangitsa azimayi apakati zimaphatikizapo kuyenda, kuthamanga, kukweza mawondo awo kapena kumenya miyendo, nthawi zonse kusunga thupi m'madzi ndipo kumatheka ndi amayi apakati ambiri.

Ma aerobics amadzi, nthawi zambiri, amawonetsedwa kuyambira miyezi itatu ya bere, yomwe ndi nthawi yomwe chiopsezo chotenga padera chimachepa ndipo, nthawi zambiri chimatha kuchitidwa mpaka kumapeto kwa mimba, komabe asanayambe kuchita masewera olimbitsa thupi, mkazi ayenera funsani dokotala wochiritsa.

Nthawi zambiri, mayi wapakati amayenera kumwa madzi othamangitsa kawiri kapena katatu pamlungu kwa mphindi pafupifupi 45, chifukwa kumabweretsa kuwonjezeka kwa minofu ndi mafupa, kuthandizira kuti thupi likhale lolimba komanso lothandiza, ndikuthandizira kukula kwa mwana ndikuthandizira kuti azigwira ntchito.

Zochita zina zomwe zingachitike mkalasi ndizo:

• Chitani 1

Imani ndikuyenda m'madzi, mikono yanu isatuluke m'madzi pamadigiri 90 ndi zigongono zanu ndikuyesera kulowa nawo kutsogolo

• Chitani 2

Thupi litamizidwa m'madzi, mayi wapakati amayika mikono yake pafupi ndi ntchafu zake ndikutsegula ndikutseka mikono yake mwachangu.

• Chitani 3

Mkazi ayenera kugwiritsitsa m'mphepete mwa dziwe ndikudina miyendo yake ndi mapazi ake m'madzi;

• Chitani masewera 4

Thamangani m'madzi osasiya tsambalo, kwezani mawondo anu pachifuwa

Zochita zolimbitsa thupi zam'madzi zitha kuchitika mothandizidwa ndi zinthu, monga ma shin shin, ma noodle amadziwe, zotchinga kapena ma dumbbells, kutengera cholinga cha masewera olimbitsa thupi, komanso kugwiritsa ntchito zinthu nthawi zambiri kumapangitsa kukhala kovuta kuchita masewera olimbitsa thupi.

Ubwino waukulu

Kuchita masewera olimbitsa thupi ndimasewera olimbitsa thupi omwe ali ndi maubwino ambiri kwa amayi apakati, monga:

• Imachepetsa ndikuletsa kupweteka kwakumbuyo, zomwe zimachitika chifukwa cholemera pamimba;
• Amalimbikitsa kupumula kwakuthupi ndi kwamaganizidwe, kuchepetsa nkhawa ndi kupsinjika;
• Imalimbitsa minofu, kuphatikizapo minofu ya perineum, yomwe ndi yofunika panthawi yobereka bwino;
• Zimathandiza kuchepetsa kulemera mkati mwa zoyenera;
• Zimathandizira kugona pang'ono ndi kuya;
• Bwino aziyenda, chifukwa udindo womwe umatengedwa m'madzi umalimbikitsa kubwerera kwa venous;
• Kuchulukitsa kulimbitsa thupi.

Kuphatikiza pa maubwino awa, chakuti madzi othamangitsira madzi amachitidwa m'madzi, imathandizira kuyenda, popeza kumverera kochepa thupi, kuwonjezera pakuchepetsa mphamvu yamafundo, makamaka mawondo.

Ngakhale kuti ma aerobics amadzi ndi othandiza kwa amayi apakati ambiri, imakhalanso ndi mwayi wowonjezera mwayi wokhala ndi matenda amkodzo ndipo, chifukwa chake, ndikofunikira kusankha dziwe lomwe limatsuka madzi tsiku lililonse.

Kuphatikiza pakuchita masewera olimbitsa thupi, mayi wapakati ayenera kudya chakudya chamagulu chomwe chimakwanira zosowa zake. Onerani vidiyoyi kuti muphunzire kudya.