Kuchita masewera olimbitsa thupi kuti athe kubereka bwino

Zamkati

• Chitani 1- Yendani
• Chitani zolimbitsa thupi 2- Kukwera masitepe
• Zochita 3: Kuvina
• Zochita 4: Kumenya mpira
• Zochita 5: Zochita za Kegel
• Malangizo othandizira ntchito
• Onaninso:

Kuwongolera kubereka kwabwino ndikofunikira kuchita zolimbitsa thupi monga kuyenda, kukwera masitepe kapena kuvina, mwachitsanzo, kusuntha m'chiuno ndikuthandizira kukhazikika kwa mutu wamwana m'chiuno mwa mayi wapakati. Komabe, mayi wapakati ayenera kuchita masewera olimbitsa thupi kangapo panthawi yonse yoyembekezera osati patsiku lokobereka.

Kubadwa kwachilengedwe ndichinthu chachilendo, momwe matupi a mayi ndi mwana amakonzekera kubadwa ndipo nthawi zambiri amapezeka pakatha milungu 37 atayita bere, poyambira ndi ziwalo zosasinthasintha, zomwe zimakula, mpaka zimakhazikika.ndi mphindi khumi zilizonse. Onani momwe mungazindikire kutsutsana mu: Momwe mungazindikire zotsutsana.

Zina mwazochita zomwe zingathandize pantchito ndi monga:

Chitani 1- Yendani

Kuyenda panja mothandizidwa ndi wokondedwa kapena wina m'banjamo, kumathandizira kukulitsa kuchuluka kwa kupweteka komwe mayi wapakati akumva, kuchepetsa kupweteka kwa ntchito ndi nthawi yomwe ingatenge. Mayi woyembekezera amatha kuyenda pakati pa kuvutika ndi kuima kuti apumule akaonekera.

Chitani zolimbitsa thupi 2- Kukwera masitepe

Mayi woyembekezera yemwe akubereka amathanso kukwera masitepe modekha kuti athandize mwana kusinthasintha ndikudutsa m'chiuno, kuthandizira kubadwa ndikuchepetsa kupweteka.

Zochita 3: Kuvina

Pofuna kuthandizira kubereka, mayi wapakati amatha kuvina kapena kungoyenda mozungulira, zomwe zitha kuthandiza kuti abereke, popeza mayendedwe a mayi wapakati amalimbikitsa kuyenda kwa mwana m'mimba, ndikuthandizira kubereka.

Zochita 4: Kumenya mpira

Mayi woyembekezera amatha kukhala pa mpira wa Pilates yekha kapena mothandizidwa ndi wokondedwa wake ndikugubuduza pang'onopang'ono kwa mphindi zochepa, akakhala kuti ali ndi zipsinjo, popeza ndimasewera olimbitsa thupi komanso munthawi yomweyo minyewa ya m'chiuno.

Zochita 5: Zochita za Kegel

Mayi woyembekezera amatha kuchita masewera olimbitsa thupi kuti alimbitse minofu ya m'chiuno, monga kuchita masewera olimbitsa thupi a Kegel, ndikuthandizira nthawi yothamangitsira mwana.

Mwanjira imeneyi, mayi wapakati ayenera kugwiranagwirana ndikukweza minofu momwe angathere, kudzisamalira kwa nthawi yayitali ndikutsitsimutsa minofu, kutsitsa miyendo yake ndi msana.

Malangizo othandizira ntchito

Kuphatikiza pa zolimbitsa thupi, pali njira zina zothandizira kubereka bwino, monga:

• Wotani kamodzi pa ola lililonse, chifukwa chikhodzodzo chonse chimabweretsa kusapeza ndi kupweteka;
• Kuwongolera kupuma panthawi yamatenda, kudzaza chifuwa ndi mpweya ngati kuti akumva fungo la maluwa kenako ndikutulutsa mpweya pang'onopang'ono ngati kuti akuzimitsa kandulo;
• Imwani madzi ambiri, kukhala ndi madzi;
• Kudya chakudya chopepuka ngati mayi wapakati akumva njala, monga kudya zipatso kapena mkate, kupewa kunyoza ndikusanza panthawi yakubala;
• Kusankha mawonekedwe amthupi kuti muchepetse ululu mukamakokana, monga malo 4 kapena kukhala pansi mutatseguka miyendo. Dziwani maudindo ena mu: Momwe mungachepetsere ululu mukamagwira ntchito.

Kuphatikiza apo, mayi wapakati amayenera kukhala m'malo abata, pang'ono pang'ono komanso opanda phokoso, ndipo ayenera kuganiza moyenera, akukhulupirira kuti nthawi iliyonse kupwetekeka kumachitika ndipo ululu umakhala wamphamvu, kubadwa kwa mwana kumayandikira kwambiri.

Onaninso:

• Kodi amayi apakati amatha kuchita masewera olimbitsa thupi?
• Ubwino wobadwa wabwinobwino