Maupangiri Amayi Atsopano Ochepetsa Thupi Atakhala Ndi Mimba

Zamkati

• Yambani ndi kuyenda.
• Pumulani mpweya.
• Perekani nthawi ya pelvic yanu kuti muchiritse.
• Musapite ham pa cardio.
• Musanyalanyaze diastasis recti.
• Kwezani mwanzeru.
• Pangani nthawi yocheza kuti igwire ntchito.
• Ganizirani kuwonjezera zakudya zopatsa thanzi pazakudya zanu (osachotsa).
• Sinthani mawerengedwe anu a calorie.
• Musaiwale kudzisamalira.
• Onaninso za

Kutaya thupi pambuyo pathupi ndi nkhani yotentha. Ndiwo mutu wankhani womwe umafalikira pamapepala am'magazini ndipo umakhala chakudya cha pomwepo pazokambirana zapakati pausiku pomwe celeb ipulumutsa. (Onani: Beyoncé, Kate Middleton, Chrissy Teigen.) Ndipo ngati muli ngati amayi ambiri omwe, malinga ndi Centers for Disease Control, amalemera kwambiri kuposa zomwe zimavomerezedwa mwalamulo (mapaundi 25 mpaka 35 kwa iwo omwe ali ndi gawo labwino la BMI) , ndiye kuti mumamva kukakamizidwa kuti mudziwe momwe mungachepetse thupi pambuyo pa mwana, pronto.

Koma ngati mulibe wophunzitsa wotchuka ndipo mukufuna kudya zambiri osati madzi okhaokha, upangiri wonse womwe ungaperekedwe kwa inu ukhoza kukhala wosokoneza. Ichi ndichifukwa chake tidatengera akatswiri azachipatala ndi olimba (omwe amakhalanso amayi) kuti aphunzire malangizo apamwamba ochepetsera thupi pambuyo poyembekezera. Chifukwa ngati wina aliyense ati "amvetse izi," ndi winawake amene analipo, anachita zimenezo-ndipo ali ndi maphunziro oti aziyimira kumbuyo.

Yambani ndi kuyenda.

M'dziko labwino, "akazi omwe ali ndi pakati sayenera kusiya kuchita masewera olimbitsa thupi asanabadwe," akutero Alyse Kelly-Jones, MD, katswiri wodziwa zachipatala yemwe ali ndi Novant Health Mintview ku Charlotte, North Carolina. Kuchita izi kungakuthandizeni kuti muzitha kubereka bwino komanso kuti mukhale ndi thanzi labwino, akutero. Kuphatikiza apo, American Congress of Obstetricians and Gynecologists inanena kuti kuchita masewera olimbitsa thupi kumachepetsa chiopsezo cha matenda ashuga komanso preeclampsia pokhalitsa ndi thanzi lam'mutu.

Komabe, mosasamala kanthu za kulimba kwanu kwa mimba, Dr. Kelly-Jones akunena kuti mwana akangobadwa, muyenera kudikira osachepera milungu iŵiri musanayambenso kuchita masewera olimbitsa thupi. Koma ichi ndi chitsogozo chokha: Ndikofunikira kuti muyankhule ndi dokotala wanu kuti mupeze malingaliro anu ndi nthawi yake.

Mukachotsedwa, Kelly-Jones akuti ndikwanzeru kuyika kuyenda pamwamba pa dongosolo lanu lochepetsa thupi pambuyo pobereka. Ndizochepa, zimakufikitsani panja, ndipo kwa milungu isanu ndi itatu yoyambirira, kuyenda kwa mphindi 10 mpaka 15 ndikokwanira thupi lanu, akutero. (Ngati mukumva bwino, mutha kuwonjezera kugudubuza thovu ndi kutambasula.) Kumbukirani, mukuchirabe. ndipo kuzolowera moyo ndi mwana wakhanda-palibe chifukwa chothamangira.

Pumulani mpweya.

Ichi ndi gawo lofunika kwambiri pakuchepetsa kulemera kwapambuyo pamimba komwe mwina mukusoweka, akutero Sarah Ellis Duvall, dokotala wamankhwala komanso woyambitsa CoreExerciseSolutions.com. “Ngakhale kuti kupuma kungaoneke kosavuta, mukakhala ndi pakati mwanayo amakankhira kunja ndi kukankhira pa diaphragm, yomwe ili minofu yaikulu imene imaloŵetsedwamo m’kupuma,” iye akutero. "Izi zimapangitsa amayi ambiri kupuma mosapumira komwe kumapangitsa kuti kuchira kutenge nthawi yayitali, chifukwa kumapangitsa chifundacho kutambalala m'malo mokhalitsa mawonekedwe ake ngati dome." Izi zimapangitsa kukhala kovuta kuti chifundikiro chigwirizane, akuwonjezera, ndipo popeza chifundikiro ndi chiuno zimagwirira ntchito limodzi pakapuma kalikonse, kuchepetsa magwiridwe achilengedwe kumachepetsanso magwiridwe antchito a m'chiuno.

Simukutsimikiza ngati mukukumana ndi kapumidwe kozama kameneka? Choyamba, Duvall akuti ayime patsogolo pagalasi ndikutulutsa mpweya wabwino. Mukatero, yang'anani kumene mpweya ukupita: Ngati umayenda pachifuwa ndi pamimba, chabwino-mukuchita zomwe muyenera kuchita. Koma ikakhala m'khosi mwako ndi m'mapewa (simukuwona chifuwa kapena kusuntha), yesetsani kupuma mozama kangapo patsiku kwa mphindi ziwiri, akutero a Duvall.

Perekani nthawi ya pelvic yanu kuti muchiritse.

Azimayi ambiri amayang'ana kwambiri momwe angachepetsere kulemera kwa mwana mofulumira kotero kuti, osazindikira, amaiwala za pansi pa chiuno chawo. Kumeneku n’kulakwitsa, chifukwa kafukufuku akusonyeza kuti 58 peresenti ya amayi amene amaberekera nyini ndi 43 peresenti mwa chiberekero adzakhala ndi vuto linalake la m’chiuno. (PS Kodi ma opioid amafunikiradi pambuyo pa gawo la C?)

Ndizomveka: Kupereka kakang'ono, chiuno chimatseguka. Ngakhale zili bwino kukonzekera kutulutsa mwana, Duvall akuti sizabwino kwenikweni poletsa kutuluka ndikuthandizira ziwalo zathu zoberekera pambuyo pobereka. Chifukwa chake ngati simulola nthawi yoyenera kuchira komanso "kudumpha" kuti muchepetse thupi mukakhala ndi pakati, kafukufuku akuwonetsa kuti ndizotheka kuti mudzakhala ndi mavuto a chikhodzodzo panjira.

Yankho: M'malo mongodumphira muzochita zolimbitsa thupi kwambiri monga kuthamanga kapena kulumpha chingwe, pitirizani kuchita zinthu zomwe sizingakhudze kwambiri, monga kuyenda, kwa miyezi iwiri yoyambirira - kenaka onjezerani zina (kuganiza zosambira, kukwera njinga, yoga, kapena Pilates) mwezi wachitatu, kawiri kapena katatu pa sabata, atero a Duvall. "Ndikosavuta kuyika kupanikizika kwambiri m'chiuno mukasakira njinga, kupindika yoga kapena ma Pilates, kapena kupuma mpweya mu dziwe," akufotokoza. "Zinthu izi ndizabwino kuwonjezera pambuyo nthawi yoyamba yochiritsa m'chiuno yadutsa. "

Musapite ham pa cardio.

Azimayi ambiri amagwera mumsampha wopita ku mipira-to-the-wall pa cardio kuti awathandize kuchepetsa kulemera kwa mwana. Koma kwenikweni sizofunikira kwambiri monga momwe mungaganizire: Kukwanira mphindi 20 katatu kapena kanayi pa sabata mutatha kugunda miyezi itatu ndikokwanira, akutero Duvall. Nthawi yanu yonse yochita masewera olimbitsa thupi siyenera kumangidwanso mphamvu zanu, makamaka zomwe Duvall akuti zimakhudza kwambiri pakubereka.

Musanyalanyaze diastasis recti.

Kulekanitsidwa kumeneku kwa minofu yayikulu yam'mimba, yomwe Dr. Kelly-Jones akuti "imayambitsidwa ndi chiberekero ndikukula ndikupita patsogolo," kumachitika nthawi zambiri kuposa momwe mungaganizire: Kafukufuku akuwonetsa kuti 60% ya amayi atsopano ali nawo masabata pambuyo pobereka, ndipo chiwerengerocho chimangotsikira ku 32 peresenti pachaka chathunthu atabadwa. Ndipo zilibe kanthu ngati mulibe chitsulo mwana asanabadwe, mwina. "Ganizirani izi ngati nkhani yolumikizana kwambiri kuposa mphamvu yayikulu," akutero Duvall. "Zitha kuchitika kwa aliyense, ndipo akazi onse amachiritsa pamlingo wosiyana."

Musanafike kuchiritso, muyenera kudziwa ngati pali vuto kapena ayi. Nkhani yabwino ndiyakuti mutha kuyang'ana kunyumba (komabe, si lingaliro loyipa kuti dokotala wanu akuyesezeni). Tsatirani mayeso atatu ochokera ku Duvall pansipa, koma kumbukirani: Kukhudza modekha, kofunikanso ndikofunikira. Ngati muli ndi diastasis recti, ziwalo zanu zimakhala zowonekera, kotero kuti kuyendayenda mwaukali sikungathandize aliyense.

1. Gona pansi chagwada ndi mawondo akugwada. Ikani zala zanu pang'onopang'ono pakati pa abs yanu, pafupifupi inchi pamwamba pa mimba yanu.

2. Kwezani mutu wanu inchi kuchokera pansi ndikuyikani pansi mosamala ndi zala zanu pamimba. Kodi imamva yolimba, ngati trampoline, kapena zala zanu zikulowerera? Ngati imira ndipo danga likuposa zala 2 1/2 m'lifupi, izi zimasonyeza diastasis recti.

3. Sungani zala zanu pakati pakati pa nthiti yanu ndi batani lamimba, ndikuyang'ananso. Chitani chimodzimodzi pakati pa chiuno chanu ndi batani lamimba. Diastasis recti imathanso kuchitika pazifukwa izi.

Ngati mukuganiza kuti muli ndi diastasis recti, lankhulani ndi dokotala wanu kuti akulimbikitseni zomwe mungachite, chifukwa zingayambitse kupweteka kwa msana komanso zokhudzana ndi pansi pa chiuno, monga kusadziletsa. Nthawi zambiri amatha kuchiritsidwa pogwiritsa ntchito masewera olimbitsa thupi, ndipo dokotala wanu kapena wothandizira thupi akhoza kukupatsani zambiri zokhudza masewera olimbitsa thupi omwe muyenera kupewa (monga crunches) ndi zomwe mumagwiritsa ntchito nthawi zonse.

Kwezani mwanzeru.

Chofunika kwambiri kuposa kutaya thupi pambuyo pa mimba ndi mphamvu ya thupi lanu pambuyo pa mimba, chifukwa muyenera kugwiritsa ntchito bod tsiku ndi tsiku kusamalira mwana wanu wakhanda, anatero Dr. Kelly-Jones. Ndipo si ntchito yosavuta. "Moyo ndi mwana wakhanda umatipangitsa kukweza zinthu zolemetsa pambuyo pobereka," akutero Duvall. "Mipando yamagalimoto tsopano ili ndi chitetezo chodabwitsa, koma amatha kumverera ngati akulemera mofanana ndi mwana wa njovu. Onjezerani mwana ndi thumba la diaper pamapewa, ndipo mayi watsopano akhoza kukhala pa Masewera a CrossFit."

Ndicho chifukwa chake Dr. Kelly-Jones akuwonetsa machitidwe owaza monga mapapo, squats, ndi kukankhira zochitika zanu zatsiku ndi tsiku. Iliyonse imapanga mphamvu yayikulu, yomwe idzakhala maziko a komwe mphamvu zanu zonse zimachokera nthawi iliyonse mukakweza zofunika zangobadwazi. Kenako, mukangotola kena kake, a Duvall amati asunge mawonekedwe oyenera m'maganizo: Gwadani maondo anu, sinthani m'chiuno, ndikusunga kumbuyo kwanu pansi mukamatsikira pansi. O, ndipo musaiwale kutulutsa mpweya mukamakweza-zomwe zingathandize kuti gululi lizikhala losavuta.

Pangani nthawi yocheza kuti igwire ntchito.

Kukhala ndi mwana wakhanda kumakhala kovuta kwambiri, komwe kumapangitsa kuti muchepetse kunenepa pambuyo poti mwana akumva kukhala wochuluka. Ndicho chifukwa chake Duvall akuwonetsa kuchita zambiri. "Lowani nawo gulu la masewera olimbitsa thupi la amayi omwe ali ndi mphunzitsi wovomerezeka pambuyo pa kubereka kuti mupindule kwambiri ndi nthawi yomwe mwana wanu akusewera, kapena kuchita masewera olimbitsa thupi panthawi yopuma pogwiritsa ntchito pulogalamu ya m'nyumba, monga ma DVD kapena kusonkhana nthawi zonse, pamene kuli kovuta kuchoka panyumba," iye anati: akuti. (Kulimbitsa thupi kwa Livestream kukusintha momwe anthu amachitira masewera kunyumba.)

Chofunikanso kwambiri kuposa kuchita zinthu zambiri mosiyanasiyana, ndikufunsani thandizo mukafuna. "Sitipeza baji yowonjezerapo ulemu chifukwa chochita zonsezi," akutero a Duvall. Chifukwa chake pemphani mnzanu kuti atembenukire poyang'ana mwanayo kwinaku mukuyenda mozungulira, kapena mwina pangani bajeti yoti mugwiritse ntchito yosamalira mwana kuti mudzakhale ndi nthawi "yanga" yochita zolimbitsa thupi zomwe mumakonda.

Ganizirani kuwonjezera zakudya zopatsa thanzi pazakudya zanu (osachotsa).

Palibe mapiritsi amatsenga okuthandizani kuti muchepetse kulemera kwa mwana, koma "chakudya ndicho mankhwala amphamvu kwambiri omwe timayika m'thupi lathu tsiku lililonse," akutero Dr. Kelly-Jones. "Zakudya zomwe timadya zochuluka kwambiri zomwe timadya, timakhala ndi thanzi labwino komanso timamva kuwawa."

Koma m'malo kuganizira chakudya inu sindingathe idyani, Duvall akuwonetsa kuti akuyimira "dzenje lazakudya", lomwe limadzazidwa ndi chakudya chilichonse komanso zosankha zoziziritsa kukhosi zomwe mumapanga patsiku. Zimakuthandizani kuti mukhale ndi malingaliro akuti, 'Kodi ndingatsanulire chiyani?' M'malo mofunsa, 'Ndikufuna kudula chiyani?' Izi zimapangitsa kudziwa momwe mungachepetsere thupi mukakhala ndi pakati nthawi yomweyo kumva kuti ndi kotheka, akufotokoza. Kusinthaku kumachepetsa kupsinjika, komwe kumachepetsa cortisol-mahomoni opsinjika omwe angapangitse thupi lanu kugwiritsabe mafuta m'mimba.

Ngati mukuvutika kuti mudziwe zomwe mungadye, Duvall akuti dzifunseni mafunso monga, "Kodi pali mitundu yokwanira pa mbale yanga?" "Kodi ndikupeza mafuta abwino?" komanso "Kodi pali zomanga thupi zokwanira zomwe zingandithandize kupanga minofu?" Iliyonse imatha kukhala malangizo okuthandizani kupanga zisankho zabwino.

Sinthani mawerengedwe anu a calorie.

Makasitomala akafunsa Dr. Kelly-Jones momwe angathere mafuta a mwana, chinthu choyamba chomwe amawauza ndikuti muchepetse kuchuluka kwa kalori. "Sindikuganiza kuti kuwerengera zopatsa mphamvu ndikofunikira monga kuwerengera macronutrients, omwe ndi ma carbs, mapuloteni, ndi mafuta," akutero. Chifukwa chiyani? Mufunikira mafuta oyenera kuti mudyetse ndikusamalira mwana wanu, ndipo nthawi zina amakhala ndi kuchuluka kwa ma kalori ambiri. (Mukufunikirabe chitsogozo? USDA imalimbikitsa kuti amayi obadwa kumene asamalowe pansi pa ma calories 1,800 patsiku.)

Kuti mukhale ndi chithunzi chokwanira cha zomwe mukudya, Dr. Kelly-Jones akulangiza kuti muzitsatira zakudya zanu ndi zokhwasula-khwasula ndi pulogalamu yaulere monga MyFitnessPal. Khalani ndi pafupifupi 30% yamafuta athanzi, 30% mapuloteni, ndi 40% carbs pachakudya chilichonse ngati cholinga chanu chochepera pambuyo pobereka chibwana, akutero.

Dr. Kelly-Jones akunenanso kuti kuyamwitsa kungakhale kosintha kwambiri pa ndondomeko yanu yochepetsera thupi pambuyo pa mimba, ngati muli wokonzeka komanso wokhoza kutero. Dr. Kelly-Jones anati: "Kuyamwitsa kumawotcha mafuta owonjezera pafupifupi 500 patsiku, ofanana ndi omwe mumawotcha mukayenda ola limodzi." "Izi zimawonjezera mapaundi awiri kapena awiri pa sabata."

Musaiwale kudzisamalira.

Pali maupangiri pafupifupi mabiliyoni amomwe mungachepetsere kunenepa kwamwana mwachangu, koma Duvall akuti kudzisamalira ndiye chinthu chofunikira kwambiri chomwe mungachitire inu ndi banja lanu. "Ndikudziwa zikuwoneka ngati zopusa, koma mukamayesa kusankha ngati zovala ziyenera kukhalabe mudengu mpaka mawa kapena ngati muyenera kuchita masewera olimbitsa thupi, pangani chisankho kuti kudzisamalira ndikofunika kwambiri," akutero. "Kuchapa zovala kumatha kudikirira, koma thanzi lanu, kulimbitsa thupi kwanu, komanso chisangalalo chanu siziyenera kutero."

Onaninso za