Kunena Adieu ku Postpartum Belly (koma Kuikondwerera, Ifenso)

Zamkati

• Chidachitika ndi chiyani m'mimba mwanga?
• Mndandanda wa nthawi yotaya mimba yobereka
• Njira zothandiza kuti muchotse mimba yanu bwinobwino
• Chitani masewera olimbitsa thupi
• Idyani bwino
• Kukutira kwa Belly, malamba, ndi corsets - chani chabwino?
• Kutenga

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Zabwino zonse! Thupi lanu linangokula munthu watsopano. Izi ndizodabwitsa kwambiri!

Ngati muli ngati ambiri a ife, mwina muli ndi "zilonda zankhondo" zingapo kuti mutsimikizire kuti mwadutsamo. Eeh, tikulankhula za zosangalatsa zapambuyo pobereka monga kutopa, kutengeka mtima, misozi… ndi mimba yobereka.

Masiku ena, mungamve ngati mukuyenera kusankha pakati pamatumbo opindika ndi ana obadwa kumene! Koma koyambirira, kondweretsani thupi lanu pazomwe zachitika ndikudziwa kuti chifuwa cham'mwamba chokhazikika chimakhala chokwanira ndipo mwina chikuyenera kutchuka ndi omwe amaphunzitsa anzawo komanso amisili.

Pambuyo pake, mutha kukhala olimba mtima podziwa kuti pali zinthu zomwe mungachite kuti muchepetse kunenepa kwa mwana komwe kumawoneka kouma khosi pakatikati.

Chidachitika ndi chiyani m'mimba mwanga?

Kutuluka kwa mwana… ndiye nchiyani chomwe chikupangitsa mimba kukula? Kodi ndi mafuta am'mimba kapena khungu lotayirira kapena mahomoni kapena chani?

Chabwino, ndizochepa pachilichonse. Munayamba kunenepa, zomwe ndi zomwe mumayenera kuchita. Minofu yanu yam'mimba - matumba awiri ofananira omwe amathandizira pakati panu - atambasulidwa.

Taganizirani izi: Mwana wakhanda wamba amalemera pafupifupi mapaundi 7 (3.2 kilogalamu). Minofu yanu yam'mimba (abs) ndi minofu yolumikizana amayenera kutambasula kuti apange malo ake. Nthawi yomweyo, matumbo anu ang'ono, sigmoid colon, ndi m'mimba mudasunthira mwaulemu kuti mupatse ngakhale mwana malo ochulukirapo.

Pamwamba pa kunenepa komanso kutambasula, thupi lanu limapanga mahomoni kuti minofu yolumikizika ikhale yolimba. Pumirani mu kafungo kabadwa kameneka - mudalimbikira kuti mupeze.

Mndandanda wa nthawi yotaya mimba yobereka

Mukudziwa momwe mudapezera - tsopano mumatani?

American College of Obstetricians and Gynecologists akuti kutengera kuchuluka kwa thupi lanu (BMI), mukadakhala kuti mwapeza pakati pa mapaundi 11 mpaka 40 (5 mpaka 18 kilogalamu) mukakhala ndi pakati. Nkhani yabwino ndiyakuti mudzataya zolemetsazo nthawi yomweyo.

Kulemera kwa khanda kumachokera koyamba - ndizodziwikiratu. Mudzagwetsanso pafupifupi mapaundi ena nthawi yomweyo mukataya magazi, madzi, ndi amniotic fluid.

Kwa sabata yoyamba mutabadwa, mungaone kuti mumathamangira kubafa pafupipafupi komanso kuti mukadzuka usiku, mukugona ndi zovala zogonera. Mavuto owonjezerawa ndi njira yomwe thupi lanu limadzichotsera madzi ena owonjezera.

Pakutha mwezi woyamba, mutha kukhala kuti mwakhetsa mapaundi 20 osachita khama kwambiri. Dikirani milungu ina iwiri kuti chiberekero chanu chichepetse kukula kwake, ndipo mimba yanu idzawoneka yosalala.

Ndipo ngati mukuyamwitsa, dziwani kuti kuyamwitsa sikutanthauza kudyetsa komanso kukumbatirana kokha - kungathandizenso kuchepetsa thupi.

Malinga ndi Academy of Nutrition and Dietetics, amayi oyamwitsa amagwiritsa ntchito zopatsa mphamvu 400 mpaka 500 tsiku lililonse kuti apange mkaka wokwanira womwe ana ambiri amafunikira kuyambira pakubadwa mpaka miyezi isanu ndi umodzi.

Ndipo osachepera adawonetsa kuti amayi omwe amayamwitsa kokha kwa miyezi yopitilira 3 amakonda kuchepa kuposa omwe satero. (Izo sizinatero zonse Amayi amatsitsa mapaundi mwachangu poyamwitsa.)

Madokotala ambiri ndi othandizira azachipatala amalimbikitsa kudikirira milungu isanu ndi umodzi musanayambe pulogalamu yolimbitsa thupi ngati mungakhale ndi vuto losavuta lobereka kapena milungu isanu ndi itatu mukabereka.

Ndiye kodi mwabereka miyezi ingapo pambuyo pobereka ndikumva kulimba ndikumafanana ndi umunthu wanu wakale? Umu ndi momwe mungakhalire otetezeka komanso mosamala adieu kumimba kwako.

Njira zothandiza kuti muchotse mimba yanu bwinobwino

Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndikudya mopanda thanzi kudzakuthandizani kuti mubwererenso kulemera kwanu musanathe miyezi ingapo. Koma ngati mukufuna kuwona pamimba pake, muyenera kuchita zolimbitsa thupi zomwe zimakhudza minofu yanu yam'mimba. Ndipo chinsinsi chake ndi ichi: Osangopita nthawi yomweyo kukagula crunches.

Kumbukirani kulumikizana kwapakati pakati pamagulu a abs anu omwe adatambasulidwa? Kuchepetsa pang'ono kumachitika m'mimba zonse ndipo sizachilendo. Minofu ikayamba kuchira, imadzikonza yokha. Koma zikuwonetsa kuti zikwapu zam'mimba zachita molawirira kwambiri zimatambasula minofu yolumikizira kwambiri ndikupangitsa kuti ukhale wocheperako komanso wofooka. Osati zomwe mukufuna pachimake cholimba, chothandizira.

Kuti muyambe kuchita masewera olimbitsa thupi oyenera, mukufuna kulimbitsa minofu yanu yakuya m'mimba - mimba yanu yopingasa. Ganizirani za minofu imeneyi ngati "lamba" wamkati wamthupi lanu.

Ngakhale mungafune kuyankhula ndi wochita masewera olimbitsa thupi kapena dokotala wanu kuti azichita masewera olimbitsa thupi omwe mungachite mosamala, matako a m'chiuno ndi njira yabwino yoyambira. Mangani pepala molimba pamimba panu kuti muthandize abs yanu ndikuchita izi:

• Ugone kumbuyo, ikani mapazi anu pansi, ndi kukhotetsa miyendo yanu.
• Kokani batani lanu lakumimba moyang'ana msana wanu ndikukweza chiuno chanu pansi.
• Limbikitsani matako anu ndikugwiritsanso masekondi 5.
• Konzekerani maseti 5 obwereza 20.

Pakadutsa milungu 8 mpaka 12, muyenera kukhala okonzeka kupitiliza kuchita masewera olimbitsa thupi. A azimayi 40 adawonetsa kuti zolimbitsa thupi zolimbitsa thupi zimagwira ntchito! Mukuganiza kuti ndizokwanira kangati? Malinga ndi American Council on Exercise, mutha kuchita zolimbitsa thupi m'mimba 2-3 nthawi pasabata.

Nazi zina zolimbitsa thupi zolimbitsa thupi zomwe mungafune kuyesa:

• Dothi lakumanja. Gona ndi manja ako pansi. Imirirani pazala zanu zakumapazi. Kuyamwa m'mimba mwako. Limbitsani matako anu. Gwirani makumi awiri ndikulimbikitsa mukamakula.
• Chosinthira crunch. Gona pansi chagwada ndi mawondo anu atapinda ndipo ntchafu zanu zikuyang'ana pansi. Pogwiritsa ntchito abs yanu, bweretsani chifuwa chanu. Gwiritsani kuwerengera kawiri ndikubwereza maulendo 10.
• Scissor kukankha. Gona chagada ndi miyendo yanu molunjika. Kwezani miyendo yonse pansi ndiyeno muyese miyendo yanu pochepetsa ndikuikweza mosiyanasiyana. Chitani mobwerezabwereza 15 mpaka 20.

Nazi zina zomwe muyenera kudziwa: Ngati abs yanu yalekanitsa kuposa 2 mpaka 2.5 masentimita - diastasis recti - ndipo simukuwona kutseka kulikonse kwakanthawi ndi nthawi yochita masewera olimbitsa thupi, mungafunike kuchitidwa opaleshoni kuti mukonze izi.

Idyani bwino

Mukamasamalira mwana wakhanda 24/7, zimayesayesa kufikira chokoleti ndikuchotsa zakudya zoyenera m'mbuyomu - makamaka pakati pausiku nyumba yonse ili mtulo tofa nato. Nazi zakudya zosavuta, zokoma, zopatsa thanzi:

• mbewu yambewu yochulukirapo kuti makina anu azitha kuyenda bwino (palibe amene anakuwuzani kuti matumbo aulesi amakhala wamba pambuyo pobadwa - onetsani dongosolo lanu lotaya chakudya ndi mahomoni)
• dulani masamba ndi zipatso
• oatmeal wamphindi
• yogurt wamafuta ochepa owazidwa ndi granola kapena zipatso zouma

Kukutira kwa Belly, malamba, ndi corsets - chani chabwino?

Izi zonse zithandizira m'mimba mwanu ndikutsikira kumbuyo ndikupatseni mimba yosalala, koma sizisintha mawonekedwe anu. Amayi omwe adabereka mosavomerezeka nthawi zambiri amawazunza chifukwa amatha kuthandizira kuti awachiritse pochotsa zovuta. Koma amayi a c-gawo si okhawo mafani.

Nayi nkhokwe yamatsenga:

• Kukula kwa mimba ya Postpartum amapangidwa ndi zotanuka zosinthika zomwe zimakwirira chifuwa chanu kuyambira nthiti mpaka m'chiuno.
• Cincher m'chiuno Nthawi zambiri amapangidwa ndi zinthu zolimba, amakuphimba kuchokera pansi pachimake mpaka m'chiuno, ndipo amakhala ndi ndowe ndi kutseka maso. Amakupatsani kupanikizika kowonjezera komwe kumatha kubweretsa zovuta zambiri kuposa zabwino, chifukwa chake muyenera kupewa izi.
• Ma Corsets sizongokhala zotsalira kuyambira m'ma 1850. Mutha kuwapeza lero, koma akupatsani zovuta zomwe mukufuna kupewa.

Ngati dokotala akuvomereza kukulunga m'mimba, mwina mutha kuvala kwa maola 10 mpaka 12 patsiku masabata 6 mpaka 8. Kumveka kokopa? Kumbukirani kuti mukufunikirabe kuwagwirira ntchito musanalankhule nawo bwino pamimba.

Nazi njira zina zokutira m'mimba zomwe mungaganizire:

• Belly Bandit Chojambula Choyambirira Cha Belly
• UpSpring Shrinkx Belly Postpartum Belly Wrap
• Ingrid & Isabel Bellaband

Kutenga

Mukudya mopanda thanzi, kuchita masewera olimbitsa thupi, kugwira ntchito yanu ... ndipo mimba yanu ili komabe Apo. Tsopano?

Osadandaula ngati muli ndi mimba pa miyezi 3 kapena 6 pambuyo pobereka. Mawu oti "miyezi 9 kuti muvale; Miyezi 9 kuti muchotse "mwina sikungakhale sayansi yabwinobwino, koma zidachokera kukumana ndi amayi ambiri monga inu.

Ngati mukuwona kuti kulemera kwa mwana kwakhala gawo lanu kwamuyaya kapena muli ndi mafunso ena aliwonse, funsani othandizira anu kuti akuthandizeni. Ndipo tengani chiphaso china cha fungo lokoma la mwana ndikulimbana ndi chiyeso chofanizira zolemba ndi amayi ena. Chifukwa tonse tili paulendo wathu.