Zochita zolimbitsa thupi zabwino kwambiri zokwanira 7 zomwe mungachite mukakhala ndi pakati

Zamkati

• 1. Yendani
• 2. Kuwala kukuthamanga
• 3. Oyendetsa ndege
• 4. Madzi othamangitsa
• 5. Chitani njinga
• 6. Zotambasula
• 7. Kuphunzitsa zolemera mopepuka
• Zochita zolangizidwa motsutsana ndi pakati
• Momwe mungakhalire olemera moyenera mukakhala ndi pakati

Zochita zabwino kwambiri zomwe mungachite mukakhala ndi pakati ndikuyenda kapena kutambasula, mwachitsanzo, chifukwa zimathandiza kuchepetsa kupsinjika, kulimbana ndi nkhawa ndikuwonjezera kudzidalira. Komabe, mchitidwe wochita masewera olimbitsa thupi ukakhala ndi pakati uyenera kuchitidwa motsogoleredwa ndi azachipatala, chifukwa nthawi zina samalimbikitsidwa, monga momwe zimakhalira ndi placenta komanso mimba yoopsa.

Kuchita masewera olimbitsa thupi kumatha kuyambika nthawi iliyonse yakutenga mimba ndipo kumatha kuchitika mpaka kumapeto kwa mimba, kukhala kothandiza kuthandizira ntchito yabwinobwino ndikubwerera kulemera koyenera mukabereka.

Amayi omwe amakhala ndi moyo wokhazikika ayenera kukonda zolimbitsa thupi, makamaka m'madzi. Omwe ankachita masewera olimbitsa thupi ayenera kuchepetsa mayendedwe awo kuti asawononge khanda.

Zitsanzo zabwino za masewera olimbitsa thupi omwe ali ndi pakati ndi awa:

1. Yendani

Abwino kwa azimayi omwe amangokhala asanakhale ndi pakati. Zovala zopepuka ndi zotanuka ndi nsapato zokhala ndi zokutira bwino ziyenera kugwiritsidwa ntchito popewa kuvulala ndikumwa madzi ambiri kuti mupewe kutaya madzi m'thupi. Mutha kuyenda katatu kapena kasanu pamlungu nthawi yomwe dzuwa silikhala lamphamvu kwambiri. Onani kulimbitsa thupi kwabwino kwa amayi apakati.

2. Kuwala kukuthamanga

Zimaperekedwa kwa iwo omwe anali atachita kale masewera olimbitsa thupi asanakhale ndi pakati. Itha kuchitidwa m'miyezi 9 yapakati, katatu pa sabata, kwa mphindi 30, koma nthawi zonse mwamphamvu, nthawi zonse mumalemekeza nyimbo yanu.

3. Oyendetsa ndege

Imathandizira kupuma, kugunda kwa mtima, kutambasula ndikulimbitsa minofu ndipo ndiyabwino kukhazikika. Itha kuchitidwa kawiri kapena katatu pamlungu. Onani: Zochita za Pilates za 6 za amayi apakati.

4. Madzi othamangitsa

Amanenedwa ngakhale kwa azimayi omwe amakhala pansi asanakhale ndi pakati ndipo amatha kuchita nawo miyezi 9 ya mimba. Amachepetsa kupweteka kwa mapazi komanso kumbuyo, komanso kutupa miyendo. Ikhoza kuchitidwa kawiri kapena kanayi pa sabata.

5. Chitani njinga

Itha kuchitidwa pakadutsa masiku awiri oyambira kutenga pakati, masiku 3 mpaka 5 pa sabata. Wina ayenera kumvetsera kugunda kwa mtima, osapitirira 140 bpm ndikuwona ngati thukuta ndilopambanitsa. Kukula kwa mimba kumapeto kwa mimba kungapangitse kuti zikhale zovuta kuchita izi.

6. Zotambasula

Izi zitha kuchitidwa tsiku ndi tsiku mpaka kubadwa, kaya kukhala pansi kapena kudziwa. Mutha kuyamba ndikutambalala mopepuka, ndipo mkazi akamayamba kutanuka, zovuta zokutambasula zidzawonjezeka. Onani: Zochita zolimbitsa pakati.

Kuonetsetsa kuti masewera olimbitsa thupi ndi otetezeka, ndikofunikira kukhala ndi chitsogozo ndikuwunika akatswiri odziwa zamankhwala komanso chilolezo cha dokotala yemwe akuchita chisamaliro chobereka. Ngati mayi wapakati ali ndi zizindikiro zosasangalatsa monga kupweteka m'mimba, kutaya kapena kutaya magazi kuchokera kumaliseche, kwinaku akuchita masewera olimbitsa thupi kapena patatha maola ochepa kuchokera kusukulu ayenera kupita kuchipatala.

7. Kuphunzitsa zolemera mopepuka

Amayi apakati omwe adachita kale masewera olimbitsa thupi asanakhale ndi pakati komanso omwe anali ndi thanzi labwino, amatha kuchita masewera olimbitsa thupi, komabe, kulimbitsa thupi kuyenera kuchepetsedwa, kuchepetsa zolemera osachepera theka, kuti apewe kulemetsa msana., mawondo, akakolo ndi chiuno.

Zochita zolangizidwa motsutsana ndi pakati

Zochita zolimbitsa thupi siziyenera kuchitidwa panthawi yapakati chifukwa zimatha kupweteka kapena kuvulaza mwanayo. Zitsanzo zina zamachitidwe otsutsana omwe ali ndi pakati ndi awa:

• Zochita zam'mimba;
• Pamtunda wapamwamba;
• Izi zimaphatikizapo ndewu ngati jiu-jitsu kapena kulumpha, monga magulu olumpha;
• Masewera a mpira ngati mpira, volleyball kapena basketball;
• Kuthamanga kovuta;
• Njinga, m'miyezi yotsiriza ya mimba;
• Kulimbitsa thupi.

Kuchita masewera olimbitsa thupi kumakhumudwitsanso mkazi akamapuma, motsogozedwa ndi azachipatala komanso pamene placenta yasungidwa. Ngati mukukayikira, funsani dokotala wazachipatala. Onani nthawi yoti muthane ndi pakati.

Momwe mungakhalire olemera moyenera mukakhala ndi pakati

Kuchita masewera olimbitsa thupi kumathandiza kuti mukhale ndi kulemera koyenera panthawi yapakati. Lowetsani tsatanetsatane wanu kuti mudziwe ngati mukulemera bwino kapena ngati mukufuna kuchita masewera olimbitsa thupi:

Chenjezo: Chiwerengero ichi sichiyenera kutenga mimba zingapo.

Onaninso momwe mungasungire kulemera koyenera mu kanemayu: