Kuchita masewera olimbitsa thupi pa nthawi yoyembekezera

Kuchita masewera olimbitsa thupi kumapindulitsa pa nthawi ya mimba malinga ngati muli ndi thanzi labwino osati chiopsezo chachikulu. Kuchita masewera olimbitsa thupi kumabweretsa zowawa ndi zowawa zochepa, ndi zabwino kumunsi kwanu ndikuchepetsa nkhawa. Amayi omwe ali ndi mawonekedwe amakhala ndi ntchito zosavuta. Lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi.

ndi Patricia Hughes

Kuchita masewera olimbitsa thupi kumapindulitsa pa nthawi ya mimba malinga ngati muli ndi thanzi labwino osati chiopsezo chachikulu. Kuchita masewera olimbitsa thupi kumabweretsa zowawa ndi zowawa zochepa, ndi zabwino kumunsi kwanu ndikuchepetsa nkhawa. Amayi omwe ali ndi mawonekedwe amakhala ndi ntchito zosavuta. Lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi.

Dokotala wanu angakupangitseni kuti musamachite masewera olimbitsa thupi, ngati mukukumana ndi vuto kapena mukuwoneka kuti muli pachiwopsezo chachikulu. Dokotala akhoza kuchepetsa kuchita masewera olimbitsa thupi ngati muli ndi mbiri yobereka mwana, mavuto a mtima, kuthamanga kwa magazi, mphumu, magazi, angapo: Pregnancy kapena mavuto ndi latuluka kapena khomo pachibelekeropo.

Mitundu Yabwino Yolimbitsa Thupi

Kusambira: Kusambira ndi chisankho chabwino kwambiri asanabadwe masewera olimbitsa thupi. Sichilemera ndipo imagwira ntchito mumagulu anu onse a minofu. Pambuyo pa mimba, kusambira kumathandiza kuchepetsa kupanikizika pamene mwana wanu akulemera. Kuthera nthawi m'madzi kumamveka bwino ngati kwatentha kwambiri kuchita masewera olimbitsa thupi.

Kuyenda: Uku ndi kulimbitsa thupi kwabwino, kosakhudza kwenikweni. Kuyenda kumatha kuchitika kulikonse ndi anthu amisinkhu yonse yolimba. Yambani pang'onopang'ono ndipo musapitirire. Mutha kuwonjezera nthawi pang'onopang'ono kapena kuwonjezera nthawi. Onetsetsani kuti mukhale ndi hydrated poyenda. Bweretsani botolo la madzi ndi inu. Osatenthedwa. M’chilimwe, yendani m’maŵa kapena madzulo, osati m’malo otentha kwambiri masana.

Zida Zolimbitsa Thupi: Kuthamanga kwa treadmill kapena masewera olimbitsa thupi m'nyumba ndi chisankho chabwino pamene nyengo ili yoipa. Mutha kugwira ntchito nthawi iliyonse masana kapena usiku, mosasamala kanthu za nyengo ndi zida izi. M’pofunika kuti musamachite zinthu mopitirira malire. Khalani amadzimadzi monga momwe mungakhalire mukuyenda panja.

Kulemera: Ngati mwakhala mukuchita masewera olimbitsa thupi musanatenge mimba, zingakhale zotetezeka kupitiriza. Lankhulani ndi dokotala wanu za vuto lanu ndikuwonetsani zomwe mukuchita kuti akuvomerezeni. Kuphunzitsa kulemera kumalimbitsa minofu yanu ndikukupangitsani kukhala bwino. Mungafunike kugwiritsa ntchito kulemera kopepuka kuposa momwe munachitira musanatenge mimba. Khalani pamene mukukweza zolemera kuti musachite chizungulire. Osagona chagada mu trimester yachiwiri kapena yachitatu.

Yoga: Yoga yoberekera ndi yabwino, yotsika kwambiri yomwe imapangitsa kuti minofu imveke bwino, komanso kupititsa patsogolo kuyendayenda ndi kukhazikika. Zimachepetsanso nkhawa komanso zimakhala zodekha. Kupuma kwambiri komanso kupumula kwa yoga kumapindulitsa ngakhale pantchito. Maphunziro a yoga oyembekezera amaperekedwa m'ma studio ambiri a yoga. Mlangizi adzakuthandizani kusintha malo malinga ndi msinkhu wanu wolimbitsa thupi ndi gawo la mimba. DVD ya yoga yoberekera imakupatsani mwayi woyeserera kunyumba. Pali zosinthidwa za trimester iliyonse pa ma DVD awa.

Zochita za Kegel: Zochita izi zimalimbitsa minofu ya m'chiuno. Izi ndi zabwino kwa onse awiri kubereka ndi kulamulira chikhodzodzo. Mavuto oletsa chikhodzodzo nthawi zambiri amakhala ndi pakati komanso pambuyo pake. Kuti muchite izi, mumagwira, kugwira ndi kumasula minofu ya m'chiuno. Minofu iyi imapezeka mukamagwiritsa ntchito bafa. Lekani kukodza pakati pa mtsinje. Minofu yomwe mumagwiritsa ntchito pa izi ndi minofu yomweyi yomwe muyenera kukhala nayo popanga ma kegels. Onetsetsani kuti mukugwira minofu iyi yokha osati yamimba kapena ntchafu.

Njira Zodzitetezera Pochita Maseŵera olimbitsa thupi

Yambani pang'onopang'ono ndipo musayese kuchita zambiri. Ngati mukumva kutopa, chepetsani kapena imani. Mvetserani thupi lanu. Mutha kuwonjezera mayendedwe anu pang'onopang'ono pakapita nthawi.
Samalani kuti musatenthedwe. Ngati mwatenthedwa, momwemonso mwana wanu. Ngati nyengo ikutentha kwambiri kapena kuzizira kwambiri, pitani kumalo ochitira masewera olimbitsa thupi ndikugwiritsa ntchito chopondapo.
Khalani opanda madzi pamene mukugwira ntchito. Imwani madzi musanayambe kuchita masewera olimbitsa thupi, panthawi komanso mukamaliza.
Samalani kugunda kwa mtima wanu. Sungani kugunda kwa 140 pamphindi. Ngati kugunda kwa mtima kukukwera kwambiri, chepetsani pang'onopang'ono kuti muwulamulire.
Samalani ndi kupuma kwanu. Muyenera kuyankhulana panthawi ya ntchito yanu. Ngati simungathe, mukuchita zambiri. Chepetsani kulimba kapena kuyimitsa ngati kuli kofunikira.
Imani ndi kuitana dokotala ngati muli ndi zizindikiro zotsatirazi: kupuma pang'ono, chizungulire, kutuluka magazi, kupweteka kapena kupweteka mutu.

Wambiri

Patricia Hughes ndi wolemba pawokha komanso mayi wa ana anayi. Patricia ali ndi Bachelor's Degree in Elementary Education kuchokera ku Florida Atlantic University. Walemba zambiri zokhudza mimba, kubereka, kulera ndi kuyamwitsa. Kuphatikiza apo, adalemba za zokongoletsera kunyumba ndi maulendo.

Kutumiza Zosaka: Pregnancy Masewera olimbitsa thupi