O, Khanda! Zochita Zomwe Mungachite Mukamavala Mwana Wanu Wam'ng'ono

Zamkati

• Kodi kuvala khanda ndikotani kwenikweni?
• Dziwani thupi lanu
• Kulimbitsa thupi
• Kuyenda
• Yoga mpira zophukiranso
• CARiFiT Yobadwa Pambuyo
• Barre
• Thupi lonse
• Yoga
• Zosankha zina
• Kutenga: Khalani ndi nthawi yocheza nanu

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

Monga mayi watsopano, ndizovuta kukwaniritsa chilichonse (kugona, kusamba, kudya kwathunthu), kuli bwanji kupeza nthawi yochita masewera olimbitsa thupi. M'chaka choyamba cha moyo wa mwana wanu wakhanda, nthawi yanu yambiri ndi mphamvu zimayang'ana pa mwana wanu. Koma mukangolowa poyambira, mumayamba kukhala ndi mphamvu kuti mubwezereni. Ndipo monga amayi onse amadziwa, iyi ndi nthawi yofunika kwambiri kuti muzisamalira thupi lanu ndikulimbitsa thupi lanu, kuti mukhale olimba komanso osapanikizika ndi banja lanu.

Osataya mtima, amayi atsopano! Ngati mukumva kuti simungakwanitse kuchita masewera olimbitsa thupi ndi khanda kunyumba, ganiziraninso. Nawa ntchito zina zosavuta zomwe mungachite mutavala - inde, kuvala! - mwana wanu.

Kodi kuvala khanda ndikotani kwenikweni?

Monga dzinalo limatanthawuzira, kubereka mwana kumatanthauza kunyamula khanda lanu mthupi lanu pogwiritsa ntchito wonyamula. Pali mitundu yambiri yosiyanasiyana, kuphatikiza zokutira, zolumikiza, zikwama zam'manja, ndi zonyamula zofewa. Zapangidwe zofewa ndizabwino kuti muzichita masewera olimbitsa thupi chifukwa zimapereka chithandizo cha ergonomic kwa amayi komanso kukwera bwino kwa mwana wanu.

Zonyamula zatsopano zosanjikiza zimakhala pamtengo kuyambira $ 35 mpaka $ 150 pamwambapa. Ngati simungapeze zatsopano zomwe zikugwirizana ndi bajeti yanu, pitani ku katundu wanyumba kapena malo ogulitsira kuti mupeze onyamula omwe agwiritsidwa ntchito mokoma mtengo. Mwanjira iliyonse, kugula imodzi ndiyotsika mtengo poyerekeza ndi kukhala membala wochita masewera olimbitsa thupi!

Mukakhala ndi amene akukuthandizani, onetsetsani kuti mukudziwa momwe mungalowetsere mwana wanu mkati ndi kutuluka bwinobwino. Tsatirani malangizo phukusi, funsani wogulitsa m'sitolo, kapenanso kambiranani ndi bwenzi la "katswiri" lokonzekera kubereka. Mukamachita masewera olimbitsa thupi, onetsetsani kuti wonyamulirayo ndi wolimba mokwanira kuti mwana wanu asatuluke. Muyeneranso kuwona nkhope ya mwana wanu (kuti muwone momwe akupumira) ndikumuyandikira kuti ampsompsone. Ndili ndi inu ndi mwana wanu wamng'ono, ndi nthawi yoyamba kutuluka thukuta!

Dziwani thupi lanu

Funsani dokotala musanayambe kuchita masewera olimbitsa thupi mwana wanu akangobadwa. Amayi omwe anali ndi zovuta zoberekera amatha kuyamba kuchita masewera olimbitsa thupi m'masiku ochepa kapena milungu ingapo. Ngati munali ndi kubereka kwa Kaisara, kukonzanso kwa amayi, kapena kubereka kovuta, mungafunike kudikirira pang'ono.Komanso, ngati mukumva kupweteka kwa m'mimba kapena diastasis recti, zina mwazochita izi ziyenera kupewedwa kapena kusinthidwa.

Koma ngati mwakonzeka kudzikakamiza kupitilira kuyenda, onetsetsani kuti mwafunsa dokotala zomwe mungachite mutachita masewera olimbitsa thupi milungu inayi kapena isanu ndi umodzi pambuyo pobereka.

Kulimbitsa thupi

Kuyenda

Imodzi mwazinthu zosavuta kuchita zomwe mungachite mutavala mwana ndikuyenda kosavuta. Slipani pa nsapato zazing'ono, ikani mwana wanu m'manja, ndikutuluka pakhomo. Ngati nyengo ikuzizira kapena kukugwa mvula, lingalirani kupita kumsika wakomweko kapena malo ena akuluakulu amkati kuti mukalowe mkati. Gawo labwino kwambiri pazochitikazo ndikuti mutha kuyamba kuzichita mutangobereka kumene. Ngati kuyenda sikokwanira kwa inu, pitani kukayenda kapena kugunda mapiri ena.

Yoga mpira zophukiranso

Amayi ena amapangira mipira ya yoga kuti achepetse ululu wamimba komanso wamimba panthawi yapakati. Chidacho chingagwiritsidwe ntchito nthawi yayitali mutabereka. New Age Hippy Mama adabwera ndi masewera olimbitsa thupi a yoga omwe amapangitsa kuti mwana wanu agone. Ndili ndi mwana wanu wonyamula, khalani pa mpira ndi mawondo anu otseguka mu V (ganizirani malo a 10 ndi 2 koloko). Yambani kugundana, koma musalole kuti mphamvu yokoka itenge ulamuliro. Gwiritsani ntchito maziko anu ndi ma quads ndikuphatikizanso zina.

CARiFiT Yobadwa Pambuyo

Mukakonzeka kuwonjezera kulimbitsa thupi kwanu, maziko a CARiFiT Post-Natal a BeFIT ndi malo abwino kuyamba. Kusakanikirana kotsika komwe kumapangidwira kumakupangitsani kuti mukhale olimba modekha, ndipo adapangidwa kuti achite ndi mwana wanu. Zimangotenga mphindi 15 kuti mumalize ndikuphatikizira kutentha, kukweza mkono, kusinthasintha kwa mapapo, ma crunches oyimirira, maondo, ma squats, ndi malo ozizira.

Barre

Kwa thukuta linalake lachisomo ndi kuvina, yesani makanda awa mphindi 30 ku barre kulimbitsa thupi ndi Brittany Bendall. Mudzafunika kuyala pang'ono kwa zolemera pamanja ndi mpando kuti mukhale ngati ballet barre. Yambani ndi ma pliés angapo oyaka mwendo musanapite kumalo othamangitsana ndi zina zomwe zimathandizira kutalikitsa, kulimbikitsa, ndikuwongolera kukhazikika. Ngati mwana wanu sangathe kupyola mphindi 30 zonsezo, lingalirani kugawa gawolo m'magawo 10 mphindi tsiku lonse.

Thupi lonse

Gwirani mwana wanu ndi seti ya zolemera mapaundi 5 mpaka 12 kuti mumalize kulimbitsa thupi kwa Sterling Jackson kwa mphindi 20. Muyamba ndi ma deadlifts ndi ma curl-to-presses, pitirizani kuyenda mapapu ndi mizere, kenako kumaliza ndi squats kukankha misana ndi mipando. Pali "supersets" zitatu zonse musananyamule mwana wanu kuti akachite nawo masewera olimbitsa thupi. Pitilizani kudula katatu katatu ndikubwereza kawiri kapena kasanu ndi kamodzi pakusuntha kulikonse.

Yoga

Mndandanda wa yoga wa mphindi 10 wokhala ndi khanda wojambula Eva K. wapangidwa kwathunthu ndimayimidwe oyimirira kuti mulimbitse miyendo yanu ndi m'chiuno. Mudzayenda kupyola mapapu, Mpando wamiyendo, Kuyika kwamitengo, Kujambula kwa Mulungu, ndi zina zambiri. Pomaliza, malizitsani kupumula kwa Savasana. Onetsetsani kuti mwaphatikizira kupuma kwapafupipafupi, komanso kulumikiza mpweya wanu ndi mayendedwe anu.

Zosankha zina

Mwinanso mungayang'ane pa malo ochitira masewera olimbitsa thupi ndi ma studio kuti muwone ngati amapereka makalasi ojambulira ana kapena magawo olimbitsa thupi. Kusiyanasiyana kukufalikira kudutsa United States ndi kupitirira. Tustin, California ali ndi ballet yodabwitsa kwambiri. Prairie Crossfit ku Winnipeg, Canada ili ndi bootcamp yokongoletsa ana. Pali ngakhale kalasi ya Zumba yokoka ana ku Lusby, Maryland. Yang'anani kozungulira ndipo mungadabwe ndi zomwe mupeze!

Kutenga: Khalani ndi nthawi yocheza nanu

Mutha kukhala mukusamalira mwana wanu, koma sizitanthauza kuti simungadzisamalire nokha. Ndi chida chonga chonyamulira cha mwana, mutha kulumikizana ndi mwana wanu ndipo khalani mayi wosadabwitsa. Kumbali yanu, ngati mukugona pang'ono ndipo zikukuvutani kuti muzilimbitsa thupi, musakhale ovuta nokha. Izi, nazonso, zidzachitika. Ngakhale thukuta lofulumira la mphindi 10 nthawi ndi nthawi limatha kukulimbikitsani.