Kuzipeza Bwino

Zamkati

• Onaninso za

Ndimaganiza kuti ndili ndi mimba yangwiro - ndidangolemera mapaundi a 20, ndikuphunzitsa ma aerobics ndikugwira ntchito mpaka tsiku lomwe ndidabereka mwana wanga wamkazi. Pafupifupi nditangobereka, ndinayamba kudwala matenda ovutika maganizo. Ndinalibe chikhumbo chosamalira mwana wanga wakhanda, kudya kapena kudzuka pabedi.

Apongozi anga adasamukira kukasamalira mwana wanga, ndipo adandipeza ndi matenda a postpartum, omwe adokotala adandipatsa mankhwala ochepetsa nkhawa. Mankhwalawa sanandithandize kuchepetsa kukhumudwa kwanga; m’malo mwake, ndinaona ngati chinthu chokha chimene ndikanatha kuchilamulira m’moyo wanga watsopano chinali kulemera kwanga. Patatha mwezi umodzi nditabereka, ndidabwerera kuntchito yanga ya tsiku ndi tsiku, yomwe inali yophunzitsa magulu atatu othamangitsa; Mphindi 30 iliyonse yothamanga, kukwera njinga ndikukwera masitepe; Mphindi 60 kuyenda; ndi mphindi 30 zama calisthenics. Ndinadzilola ndekha zosakwana 1,000 zopatsa mphamvu patsiku mu mawonekedwe a zipatso, yoghurt, mipiringidzo mphamvu, tiyi ndi madzi. Potsatira ndondomeko yokhwima imeneyi, ndinayesa kutentha ma calories ochuluka monga momwe ndimadyera.

Nditapita kwa dokotala kukafufuza miyezi iwiri pambuyo pake, ndinadabwa (ngakhale ndinakumana ndi zofunikira zonse) nditapezeka ndi anorexia nervosa. Ndinali wocheperapo ndi 20 peresenti ya kulemera kwa thupi langa, kusamba kwanga kunasiya ndipo ndinali ndi mantha onenepa, ngakhale kuti ndinali wowonda. Koma sindinali wokonzeka kuvomereza kuti ndinali ndi vuto la kudya.

Pamene mwana wanga wamkazi anali ndi miyezi 9, ndinafikira kulemera kwanga kotsikirapo kwa mapaundi 83 ndipo ndinagonekedwa m’chipatala chifukwa cha kutaya madzi m’thupi. Ndinagunda pansi ndipo pamapeto pake ndinazindikira kuwonongeka komwe ndimachita mthupi langa. Nthawi yomweyo ndidayamba pulogalamu yothandizira odwala akunja.

Mothandizidwa ndi gulu komanso chithandizo chamunthu payekha, ndidayamba kuchira pamavuto anga akudya. Ndinapita kwa katswiri wa za kadyedwe amene anapanga dongosolo la kadyedwe kamene ndikanatha kutsatira. M'malo mongoyang'ana zopatsa mphamvu, ndimayang'ana kwambiri kupeza mavitamini ndi michere thupi langa limafunikira. Ndinawonda powonjezera mapaundi 5, ndipo nditazoloŵera kulemera kwa mapaundi 5, ndinawonjezerapo mapaundi asanu.

Ndinachepetsa zochita zanga za aerobic kukhala kalasi imodzi patsiku ndikuyamba kuchita masewera olimbitsa thupi kuti ndipange minofu. Poyamba, ndimalephera kukweza dumbbell ya mapaundi atatu chifukwa thupi langa lidagwiritsa ntchito mnofu wake ngati mafuta. Nditagwira ntchitoyo, ndinayamba kupanga minofu pamalo pomwe ndinali khungu ndi fupa. M'miyezi isanu ndi iwiri, ndidapeza mapaundi 30, ndipo nkhawa yanga idayamba kutsika.

Ndinakhalabe wathanzi kwa zaka ziwiri mpaka ndinayamba kudwala matenda oletsa kubereka. Ndinalemera mapaundi 25 ndipo ndimavutika ndimasinthidwe akulu. Dokotala wanga nthawi yomweyo anandichotsa mahomoni, ndipo tidasanthula njira zina zolerera. Chaka chotsatira, ndidadya chopatsa thanzi ndikuwonjezera mtima wanga m'mizere mpaka nditafika mapaundi 120. Tsopano popeza ndadutsa mbali zonse ziwiri za kulemera, ndaphunzira kufunikira kochita zonse pang'ono: kuchita masewera olimbitsa thupi komanso kudya.

Ndandanda Yolimbitsa Thupi

Malangizo a Aerobics: Mphindi 60/5 pa sabata

Kuyenda kapena kupalasa njinga: Mphindi 20 / katatu pa sabata

Kulemera: 30 mphindi / 3 pasabata

Kutambasula: Mphindi 15 / kasanu pasabata

Malangizo Okonza

1. Thanzi ndi chisangalalo ndizofunikira kwambiri kuposa kuchepa thupi kapena kuchuluka pamlingo

2. Zakudya zonse zitha kukhala gawo la chakudya chopatsa thanzi. Kudziletsa komanso kusiyanasiyana ndiwo mafungulo.

3. Sungani zolemba zanu kuti mudziwe kuchuluka kwa zomwe mukudya (kapena osadya).

Onaninso za