Chitani masewera olimbitsa thupi panthawi yapakati

Kufunika kochita masewera olimbitsa thupi kumimba koyambirira kwatsimikiziridwa kale. Pakufunsa ngati masewera amafunikira panthawi ya pakati, akatswiri otsogolera amapereka yankho labwino. Chachikulu ndikumvetsetsa zomwe zingawononge mayi wamtsogolo ndi mwana wake. Mimba si matenda, kotero ngakhale mkazi sanakhalepo nawo m'masewera kale, nthawi iyi ikhoza kukhala chiyambi cha moyo wokangalika.

Ubwino wosewera masewera munthawi yobala mwana

Masiku ano, mayi aliyense wokhala ndi mwayi ali ndi mwayi woyesa mapulogalamu apadera opangidwa ndi otsogola komanso aphunzitsi otsogolera. Mwapangidwe kake, zochitika zolimbitsa thupi panthawi yoyembekezera imapangidwa kuti athandize mayi kukhala woyembekezera. Chofunikira ndichakukula kwa minofu, yomwe pambuyo pake idzatengapo gawo pakubadwa, komanso kuwongolera kunenepa kwa miyezi 9.

M'mbuyomu, azimayi omwe amayembekeza kuwonjezeredwa m'banjamo, madokotala ankalimbikitsa kugona mokwanira komanso kugona mokwanira. Pakadali pano, malingaliro asintha kwambiri. Pazaka 40 zapitazi, ofufuza pazasayansi adatha kutsimikizira kuti kuchita masewera olimbitsa thupi panthawi yomwe ali ndi pakati poyambirira sikungokhala ndi zovuta pa mwana, komanso kukulitsa mwayi wogwira ntchito wa amayi.

Asayansi adatha kutsimikizira kuti masewera a dona pamlingo woyenera amatha:

sinthani chakudya cham'mimba,
matenda a metabolism m'thupi,
kulimbitsa chitetezo cha mthupi
khazikitsani zonse
onetsetsani kuti oxygen ya thupi la mwana
Tetezani ku edema kumapeto kwa mimba,
sinthani kuchuluka kwa chizindikiro chokwanira kapena muteteze amayi amtsogolo kuti asawonekere,
mlandu ndi zabwino.

Mbali yamasewera pamoyo wamayi imathandizira kuti thupi lake likhale labwino. Ziwalo zamunthu zomwe zakonzedwa kuti zizigwira ntchito zimatha kupirira njirayi, ndipo mayi wachichepere amatha kubwezeretsa mwana wake mwachangu pambuyo pobereka.

Kodi ndingadziwe bwanji ngati maphunziro angayambike?

Nthawi zina, kuchita masewera olimbitsa thupi panthawi yoyembekezera sikuti kumangokhala kokha, komanso kolimbikitsidwa ndi akatswiri ambiri otsogolera. Ngati isanakwane nthawi yosangalala mkazi adachita nawo masewera olimbitsa thupi, masewera olimbitsa thupi poyambira ayenera kukhala osabala zambiri kuposa kale.

Pulogalamu yophunzitsira iyenera kusintha mogwirizana ndi zomwe zatsopano. Nthawi zina, ndikofunikira kusankha kuyankhulana ndi wophunzitsa yemwe ali wokhoza kupanga pulogalamu yophunzitsira payokhapayokha pogwiritsa ntchito deta yomwe yapezeka mukatha kukambirana.

Ndi masewera ati omwe amalimbikitsidwa kuti azimayi omwe ali ndi udindo?

Popeza awonetsetsa kuti masewera olimbitsa thupi atanyamula mwana ndikotheka komanso kulimbikitsidwa ndi akatswiri, azimayi oyembekezera akuyamba kuganiza kuti ndi njira iti yosankha posachedwa.

Madokotala amayang'ana chidwi cha amayi apakati pamasewera angapo odziwika bwino kwa onse, omwe ali oyenera nthawi iliyonse ya gestation:

Phunziro losambira. Iyi ndi njira yabwino kwambiri yothanirana ndi kupsinjika kwambiri kwa msana ndi mafupa. Masewera olimbitsa thupi amathandizira minofu yambiri, komanso imathandizira kuti thupi lipumule ndikuchotsa zovuta.
Kulimbitsa thupi kwapadera komwe kumakonzekeretsa thupi pakubadwa komanso kukonza kusintha kwa minofu yonse.

Zochita zolimbitsa thupi zochokera ku yoga kapena Pilates, zomwe zimafuna kutambasula, kuwongolera njira yopumira, yofunikira kwambiri pakubala kwa ana, ndikukonzanso chikhalidwe cha akazi. Pafupifupi masukulu onse a yoga amaphunzitsa makalasi apadera a amayi oyembekezera, masewera olimbitsa thupi panthawi yapakati sikhala vuto lino. Dotolo, yemwe mayi wamtsogolo adzasankha mayankho okhudza nkhani zamasewera, ayenera kusankha katundu yemwe angakwanitse m'thupi. Kuti achite izi, angafunike kusanthula ndi malingaliro apano a akatswiri a mayendedwe osiyanasiyana omwe ayesedwa m'miyezi yapitayi. M'mimba mukangoyamba kubereka, zomwe zingatheke, zomwe sizingatsimikizidwe ndi dokotala, simuyenera kudzipereka nokha.

Nuances ndi zambiri mkalasi

Mkazi ayenera kumvetsetsa kuti kutenga pakati ndi machitidwe a aliyense payekha, chifukwa chake si aliyense amene amalimbikitsidwa kuchita masewera olimbitsa thupi. Musanayambe maphunziro, muyenera kukumana ndi dokotala kuti mudziwe masewera omwe angakhalepo panthawi yoyeserera. Popeza chitukuko champhamvu cha anthu, magulu achidwi amasonkhana momasuka komanso amakhala ndi mapulogalamu osiyanasiyana pazakumwa zilizonse. Pokayika kochepa, mutha kufunsa upangiri wa wophunzitsa.

Popeza adaganiza za regimen ya masiku ophunzitsira, munthu asayiwale kuti masewera olimbitsa thupi omwe amaloledwa kuchitidwa m'miyezi yoyamba azikhala oletsedwa makamaka chifukwa cham'mimba. Popita nthawi, wophunzitsayo akuyenera kusankha njira yabwino kwa iwo.

Malamulo apakati a amayi oyembekezera

Akatswiri azindikira malingaliro angapo omwe ayenera kutsatira kwambiri kuti apewe mavuto:

Ndi zoletsedwa kwambiri kuphatikiza, izi zimathandizira kuphwanya magazi mu khanda.
Kuchita zolimbitsa thupi kwambiri kungapangitse kuti mutambasule chifukwa chochita kupumula.
Dokotala wotsogolera mzimayiyo atapezeka kuti wapeza magazi m'thupi, ali ndi pakati, kapena akuwopseza kuti akusokoneza, ndiye kuti ngakhale kulipiritsa pa nthawi ya pakati kumakhala kovuta.
Sikulimbikitsidwa kuti azimayi nthawi zonse za pakati azikhala ndi masewera olimbitsa thupi popanda kugwiritsa ntchito mpweya wabwino.
Cardio katundu munyengo yakubala mwana uyenera kuchotsedwa mu pulogalamu yophunzitsira, popeza mtima umakhala ndi nkhawa zambiri.

Cholinga chachikulu ndicho kupewa masewera olimbitsa thupi omwe angayambitse kuvulala kwa mayi woyembekezerayo kapena kugwa. Chifukwa chake, ndikwabwino kukhazikitsira gawo la basketball, kukwera ndi kugwa chipale chofeŵa tsiku lina, ndikubwerera kwa iwo mwana akangobadwa kumene.

Nthawi yochuluka bwanji yochita masewera?

Kwa azimayi omwe sanatengepo masewera olimbitsa thupi, kuchita masewera olimbitsa thupi panthawi yapakati sayenera kupitirira mphindi 30 patsiku katatu pa sabata, makamaka pa trimester yoyamba. Kugwiritsa ntchito pafupipafupi kumatha kukhala nkhawa yowonjezera kwa thupi, yomwe ikungomangidwanso gawo latsopano la moyo.

Maphunziro oyambilira amakhala akuyenda, makamaka m'malo opaka. Pamenepo, mayi wamtsogolo adzatha kutambasulira miyendo yam'mwamba ndi yam'munsi ndikuwongolera chopepuka. M'tsogolomu, mogwirizana ndi adokotala, kuthamanga panthawi yomwe muli ndi mimba ndikothekanso.

Kuchita masewera olimbitsa thupi Mukapeza Vuto Lathanzi

Chifukwa chake, tidazindikira kuti azimayi omwe ali mumkhalidwewu saloledwa kusewera masewera, ngakhale ngakhale magawo oyamba a kubereka. Zomwe sizingachitike zimatsimikiziridwa ndi akatswiri okhawo. Ngati mayi woyembekezerayo mwadzidzidzi adapeza zovuta ndi chithokomiro cha chithokomiro, mitsempha yamagazi, mtima, msana kapena kuchuluka kwambiri, ndiye kuti zolimbitsa thupi ziyenera kusiyidwa kwakanthawi.

Chilolezo cha mtundu uliwonse wakuchita masewera olimbitsa thupi mwanjira iyi chingaperekedwe kokha ndi dokotala yemwe akuwona kuti ali ndi pakati komanso dokotala wazachipatala.

Makhalidwe olimbitsa thupi adakali ndi pakati

Kuti makalasi azichitidwa ndi maubwino aumoyo, thupi ndi minofu, ziyenera kuchitika pafupipafupi, kawiri pa sabata. Pokhapokha izi zitachitika thupi limakhala lofunikira. Kuchita masewera olimbitsa thupi mosakhazikika panthawi yomwe mayi ali ndi pakati kumabweretsa nkhawa zambiri kuposa zabwino zomwe mayi woyembekezera angapeze.

Makalasi amayenera kuyamba osachepera maola awiri chakudya chatha, komanso osayiwala za kubwezeretsanso kuchepa kwa oxygen m'chipindacho kapena masewera olimbitsa thupi.

Magulu olimbitsa thupi omwe akhazikitsidwa amayenera kupereka chisangalalo chokhacho komanso chiwonetsero chabwino, komanso chithandizire ku chidwi chofuna kupitilizabe. Kuchita mopitirira malire kumakhala koletsedwa, kuti mayi ndi mwana wake wosabadwa asakhalenso wosasangalala, zomwe zingasokoneze pang'onopang'ono nthawi yoyembekezera. Pokhapokha ngati malamulo onse omwe ali pamwambapa ndi kuwonetsetsa akutsatiridwa, zolimbitsa thupi zimabweretsa zabwino ndi zipatso zofunika zomwe zimathandizira pakubala.

Ndi maubwino otani olimbitsa thupi nthawi yapakati

Pa nthawi ya bere, mkazi amagonjetsedwa ndikukayikira: ndizotheka kuphatikiza pakati ndi masewera. Kuchita masewera olimbitsa thupi moyenera sikuti kumangovulaza thanzi la mwana komanso mayi wake, komanso thanzi labwino.

Masewera olimbitsa thupi, yoga, kulimbitsa thupi - masewera omwe ali ovomerezeka kwa amayi apakati, ophunzitsa amaphunzitsa masewera olimbitsa thupi, kuphatikizapo kupuma.

Nthawi zina amayi amtsogolo amadzilungamitsa okha pokana kuchita masewera olimbitsa thupi. Malingaliro awo, kutenga pakati ndi matenda omwe amatha kukulitsidwa ndi masewera kapena mtundu uliwonse wogwira ntchito.

Zachidziwikire, ngati mukumenya kwambiri mthupi, palibe dokotala amene amakulolani kuti mukhale ndi moyo wakhama kwambiri. Koma modekha, ngakhale kuyenda mu mpweya watsopano kumachita bwino koposa kungoyang'ana malo okhazikika m'chipindacho.

Ubwino wamasewera kwa amayi apakati ndi awa:

makina onse amatenga nawo mbali pantchitoyo, omwe ndi a minofu ndi a articular
phindu lochulukirapo m'thupi siliperekedwa,
kugaya chakudya kumakhala bwino
mulingo wa mahomoni amtundu wa endocrine amaphatikizidwa.

Moyo wogwira ntchito suwonetsedwa osati maofesi opangidwa mwapadera, komanso pogwira ntchito zapakhomo za tsiku ndi tsiku.

Mu gawo loyambirira la gestation amaloledwa kuchita nawo masewera olimbitsa thupi, koma pakalibe zotsutsana.

Ndi chiwonjezero cha nthawi, masewera othamanga amasinthidwa ndi ena ongokhala.

Chifukwa chiyani mukufunika kuchita masewera olimbitsa thupi panthawi yomwe muli ndi pakati?

Khalidwe lodzikongoletsa la mayi wapakati limapangitsa kudzikundikira kwa poizoni, kenako limawonjezera kulemera kwa thupi.

Ndi chiwopsezo chomwe chilipo ku moyo wa mwana, palibe chomwe angachite koma kumamatira pogona.

Ngati palibe zoletsa, ndipo kunyamula mwana kupita kukakwaniritsa kusintha zosokoneza masewera, sizofunikira kwenikweni.

Ndimasewera amtundu wanji omwe ndingakhale nawo panthawi yoyembekezera?

Mu trimester yoyamba, zokonda zamasewera sizimasintha. Ngati muli ndi thanzi labwino kapena toxicosis, katundu ayenera kutayidwa.

Masewera omwe amaloledwa ndi awa:

zovina zachikale
kuwumba
zumba
kuyendetsa njinga
kusambira
fitball
aerobics.

Olimbitsa thupi ndi ma Pilates ndiwonso. Kuchepa pang'ono kwa ntchito kuyenera kukhala pakuthamanga, kuyenda ndi kukwera pamahatchi.

Ochepera akatswiri ochita masewera othamanga, koma amathanso kuyenda, kuyenda pa ayezi kapena kukwera kavalo.

M'masiku oyambilira a phukusi, poyambira ziwalo ndi machitidwe zikapangidwa, mluza umakhala m'malo otetezeka, ndipo zomwe mayi akuchita sizimamupweteka.

Nthawi yayitali kwambiri, bere limayamba kukula. Nthawi zambiri, mimba yokulitsidwa imakhala chopinga pantchito zapakhomo wamba.

Munthawi yanyumba, ndizovomerezeka kuchita kayendedwe kabwinobwino: kugwada, kuyenda, kuphunzitsa msana, kuyendetsa njinga, masewera olimbitsa thupi kunyumba.

Kunyumba, mutha kuchita yoga kwa amayi apakati ndikuchita masewera olimbitsa thupi.

Zovuta zotheka

Katunduyo azikhala wocheperako komanso osayenda mwadzidzidzi. Kuphatikiza pa masewera ovomerezeka, palinso zoletsedwa, zomwe zimaphatikizapo kukwera pamahatchi, kudumpha kwa masewera othamanga, kukoka kwa masewera olimbitsa thupi ndi kukweza zolemera.

Kupezeka kwamavuto kumalumikizidwa ndi magawo angapo:

gawo limodzi la thupi
kusankha zolakwika zolimbitsa thupi
Katundu wosavomerezeka
kusowa kwa zochita.

Njira zodziwika ndi izi:

Kuwopseza kusokoneza kwa gestation nthawi iliyonse. Amayamba chifukwa chokweza miyendo ndi katundu pamimba. M'magawo oyambilira, mitolo yamagetsi sikubweretsa vuto, koma mapangidwe a malo a mwana, zoopsa zimachuluka.
Kutseka magazi chifukwa chakumata kwa placenta. Cholinga ndikulumpha chingwe, kulowa m'madzi kapena kutalika. Kugwedezeka kwa ziwalo zoberekera kungayambitse kuchepa kwa malo omwe angagwirizaniridwe ndi placenta ndi kupasuka kwake mtsogolo.
Kuvulala kwam'mimba. Pamasewera osiyanasiyana kapena masewera olimbitsa thupi osavuta, chiwopsezo cha kugunda kwam'mimba (kufufuza, hooda kapena gudumu la njinga) chimakulitsidwa. Mukamayendetsa, ndikofunikira kusamala, osathamangira, komanso osadzaza ndi maphunziro.

Kodi kuchita masewera olimbitsa thupi kuyenera kukhala kochepa motani?

Sikuti masewera olimbitsa thupi onse ndi ovomerezeka pa "malo osangalatsa", koma pali zoletsa zomwe sizikukulolani kuchita kayendedwe:

toxosis woyambirira
mbiri yodzetsa nkhawa,
Zaka za mayi wamtsogolo ndizoposa zaka 35,
mkhalidwe wosakhazikika wathanzi.

Kodi masewera olimbitsa thupi amatsutsana ndi chiyani?

Ndi zoletsedwa kuchita masewera olimbitsa thupi ndi zotsatirazi:

Kuopseza kusokonezeka kwa ma phukusi,
Kubala zipatso zitatu kapena zingapo,
mawonekedwe achilendo a ziwalo zoberekera,
kamvekedwe ka chiberekero,
Kufupikitsa kwa ngalande yamchiberekero,
kuphwanya umphumphu wa chikhodzodzo,
kuwonetsa kolakwika kwa mwana wosabadwa kuyambira milungu 32 ya bere,
kuwona kumaliseche,
matenda azamankhwala
umuna unagwiridwa pogwiritsa ntchito ma tekinoloje ochokera ku mitundu ina,
kusamvana ndi mwana pa AB0 kapena Rh system,
zolakwika zomwe zilipo kale kapena ma antenatal m'mbiri ya wodwala,
zamagazi matenda
thrombophilia.

Malamulo oyambira

Kusuntha kuyenera kukhala kosasinthasintha.
Kusuntha kuyenera kukhala kosalala komanso kosasunthika.
Makalasi ayenera kuchepetsedwa.
Nthawi yopatsidwa katundu ndi yochepa.
Simuyenera kuchita chibwenzi ngati mayi wam'tsogolo ali ndi vuto.
Ngati ma contraindication alipo, kupatula masewera olimbitsa thupi ndi olimbitsa thupi.

Chifukwa chiyani mawu akuti: "muyenera kudya awiri, osasiya kulimbitsa thupi" - zolakwika

Ngati mukufuna kulemera makilogalamu 20-30 olemera kwambiri pakatha milungu 40 ya kubereka, pezani zovuta mu III trimester, ndikuwona kuti zikuvuta kuti mupewe kubala, ndiye kuti mutha kutsatira "nzeru izi". Koma azimayi amtsogolo omwe amachita nawo masewera olimbitsa thupi, amapeza msanga mawonekedwe awo akale.

Zotsatira zakugona panjira yokhala ndi pakati:

Kutopa, kutopa mtima, kusokonezeka kwa tulo,
Chizungulire, kufooka wamba,
Ululu m'dera lumbar, makamaka magawo amtsogolo (pambuyo pa sabata la 25 la mimba).
Edema, kuthamanga kwa magazi, kukula kwa mitsempha ya varicose yokhala m'munsi komanso zotupa za m'mimba,
Preeclampsia
Matenda a shuga
Kuchepetsa kwamitseko.

Popewa zinthu zonsezi, mayi woyembekezera ayenera kuchita masewera olimbitsa thupi pafupipafupi, koma pachifukwa chomveka. Kuchita masewera olimbitsa thupi kumathandizanso kuti muchepetse kunenepa kwambiri, zomwe zimapangitsa kuti ana azinenepa kwambiri mtsogolo.

Timasungitsa nthawi yomweyo kuti tikulankhula za kutenga pakati pathupi lathu. Ngati chiberekero chanu chili bwino ndipo akuwopsezedwa kuti akusokoneza, ndiye kuti musayambe kukulitsa zochitika zanu, choyamba pezani ndi contretrician-gynecologist.

Kodi pali umboni wodalirika wopindulitsa masewera olimbitsa thupi?

Kufufuza umboni kwaumboni kunachitika ndi gulu la akatswiri kuchokera ku International Olimpiki Committee. Adasanthula mosamala momwe momwe masewera olimbitsa thupi amathandizira kupewa komanso njira zamomwe zimachitika panthawi yokhala ndi pakati komanso pobereka. Malingaliro ndi osatsutsana - olimbitsa thupi amathandizira kupewa zovuta, ndipo nthawi zina zimathandizanso kukonza zomwe zili kale ndi ma pathologies.

Chifukwa chake, sizoyenera kuti musiye zolimbitsa thupi panthawiyi yabwino kwa mkazi aliyense. Mumangofunika kusankha zovuta kuti muphunzitse. Mutha kuphunzira pamaphunziro apadera pagulu, kapena mutha kuphunzitsa kunyumba.

Kodi ofufuza amalimbikitsa amayi apakati kuti?

Ofufuzawo amalimbikitsa amayi apakati kuti aphatikize zolimbitsa thupi ndi masewera olimbitsa thupi kuchokera pa mphindi 45 mpaka 65 masiku atatu kapena anayi pa sabata. Kuchita masewera olimbitsa thupi sikuvulaza mwana wosabadwayo kapena mayi ngati akupitilizabe mwamphamvu. Chifukwa chake ino si nthawi yoyenera kuti muswe mbiri yaukadaulo kapena kuyesa njira yatsopano ya HIIT (maphunziro apamwamba kwambiri).

Pa nthawi ya pakati, ndikofunikira kulimbitsa msana chifukwa chakuchulukitsa katundu kumsana. Izi ndichifukwa chosinthira pakatikati pa mphamvu yokoka, motero ndikuphwanya kaimidwe.

Masewera olimbitsa thupi

"Kitty" wodziwika bwino. Ndikofunika kuyimirira bondo-mondo motsamira pang'ono ndikugwada kumbuyo.
Khalani pansi, ndikukulambitsani miyendo yanu kumbali ndikuyesera kuti mufikire masokosi.
Khalani pansi, tambitsani miyendo yanu pang'ono, nyamula tepi yamagetsi, ikani manja anu molunjika patsogolo panu ndikuyesetsa pang'ono kuyiyika kumbuyo kwanu.

Kumbukirani kuti kuchita masewera olimbitsa thupi kulikonse kuyenera kuchitika pang'onopang'ono, osapindika.

Njira zopumira za amayi

Pali zinthu zingapo zothandiza kupuma zomwe mungachite ndi chilichonse. Amakulolani kuti muwonjezere kuchulukitsa (kupendekera pamene mukupuma) m'mapapu, omwe amachepa mwamphamvu nthawi yapakati, pamene chiberekero chimakakamiza kukonzekera.

Ikani dzanja lanu lamanja pachifuwa chanu ndi kumanzere pamimba yanu. Kenako inhale ndi kutulutsa pang'onopang'ono komanso pang'onopang'ono, koma kumbukirani kuti dzanja lamanja likhale losasunthika, ndiye kuti, yesani kupuma, kukulitsa diaphragm. Poyamba zimakhala zovuta, koma kenako zonse zidzakhala bwino. Njira yopumira iyi imakupatsani mwayi wopuma pakati pa mapindikidwe.
Ikani manja anu onse pa nthiti, inhale to count to 1-2, and exhale to count to 3-4-5-6. Apa ndikuti mupumule kwambiri, ndikuwona kuti chifuwa chadzaza, ndipo kutuluka pang'onopang'ono.
Inhale kudzera m'mphuno mwanu ndikukoka kupuma kwa masekondi 5, kenako kutulutsa, ndikulimbikitsanso kupumula kwamasekondi asanu.

Chilichonse cholimbitsa thupi chimayenera kubwerezedwa kwa mphindi 2-3.

Onetsetsani kuti mwatchera khutu ku masewera olimbitsa thupi pa nthawi yomwe muli ndi pakati. Kusambira komanso kuyenda mu mpweya wabwino ndiabwino kwambiri.

Kodi ndimasewera olimbitsa thupi omwe amayi apakati amakhala nawo?

Mkazi wapakati sayenera kukhala pachiwopsezo, chifukwa chake, zoletsedwa izi:

Mtunda wautali ukuyenda
Kulimbitsa thupi mwamphamvu
Kudumphadumpha
Zochita zolimbitsa thupi zomwe zimakuyika pachiwopsezo chakugwa,
Kugona kumbuyo kwanu
Amphaka ndikumapukusa atolankhani mu trimester ya III ndiowopsa kwambiri - amatha kupangitsa kuti placenta isanakwane.
Osaperekanso mphamvu zolimbitsa thupi kwambiri, pomwe kugunda kwa mtima kudzakhala kwakukulu pamphindi imodzi.

Mulimonsemo, musanayambe kulimbitsa thupi, ndipo taganiza kale kuti ndizovomerezeka panthawi yoyembekezera, muyenera kufunsa dokotala.

Zomwe ndimasewera ndi masewera omwe amaloledwa kwa amayi apakati

Masewera otsatirawa amaloledwa kwa amayi apakati:

Kulimbitsa thupi - kumathandizira kuchepetsa kulemera kwa mzimayi ndikuwongolera minofu yamimba ndi matako,
kusambira - kumakupatsani mwayi kuti muchotse katundu kuchokera kumsana, komanso kulimbitsa matzah kumbuyo ndi pelvis. Kuphatikiza apo, kusambira ndiwothandiza kwambiri polimbana ndi matenda a mtima,
zolimbitsa thupi kwa amayi apakati,
yoga - mutha kuchita nawo chipinda chophunzitsira, kapena kuti muphunzire "mayendedwe kunyumba" ochepa. Yoga amaphunzitsa mayi woyembekezera kuti azikhala wodekha komanso kuti azipuma bwino,
kuvina modekha kapena kwamkati.

Zochita Zololedwa:

torso kumbali,
theka squats
mwendo nkulunjika
atagwada kumbuyo
gwiritsani mikono yanu kumbali
kukweza bondo
akuwomba pamutu panu
"Njinga" pamalo owonekera,
chosindikizira.

Zomwe ndimasewera ndi masewera ndizoletsedwa

Pansi pa ziletso zoletsedwa zokhudzana ndikukweza miyendo, kudumpha ndi kuthamanga. Mwachitsanzo:

kusewera ndi kusewera pamiyendo,
kuponya pakati ndi kukweza bala
okwera pamahatchi (akatswiri ena sawalimbikitsa kuyenda pa njinga)
odziimira.

Zochita zotsatirazi zimatha kukhala zolemera panthawi yolimbitsa thupi:

kuthamanga - ziyenera m'malo mwake poyenda,
chingwe chodumphadumpha
Kutentha kwa nyambo yayikulu,
kusuntha atolankhani mwa njira wamba,
squat zakuya
kukankha,
"Bridge" ndi zinthu zina zowopsa za acrobatic.

Maphunziro amachitika polingalira nthawi yayitali. Ophunzitsa ambiri ndi ophunzitsa adafotokozera momveka bwino katundu wololedwa ndi trimester.

Zitsanzo zolimbitsa thupi zoyambirira zam'mimba

Chifukwa chake, ngati mayi woyembekezera alibe chochita ndi masewera, ndiye kuti kumayambiriro kwa mimba machitidwe olimbitsa thupi ndi oyenera kwa iye:

Zilonda mbali: ziyenera kuchitidwa maulendo khumi ndi anayi mbali iliyonse. Tsiku lisadutse njira ziwiri.
Kutembenuka kwa thupi lakumapitilira nthawi 20 mbali zonse ziwiri. Njira ziwiri ziyenera kuchitidwa patsiku.
Kutukula mawondo kumathandizira kulimbitsa pansi ndi kukhazikika kwam'mimba. Bondo limadzuka pamalo okwanira 8-10 kamodzi patsiku.

Mu trimester yoyamba, mutha kuyendera dziwe, kuchita masewera olimbitsa thupi m'madzi, kuthamanga, koma modekha. Masewera olimbitsa thupi amalimbitsa thupi kupuma.

Zoletsedwa: kutsamira kutsogolo, kudumpha, kuthamanga mtunda wautali.

Ndikofunikira kupatula kwathunthu zolimbitsa thupi panthawi yapakati.

Malangizo amodzi omwe mayi wamtsogolo amatha kumva ndikuti nthawi yomwe amakhala ndi mwana ndiyofunika kusamala ndi zochitika zilizonse zolimbitsa thupi kuti mupewe kutaya mimba yomwe mukufuna. Kodi izi zilidi choncho?

Munthawi yovomerezeka, mayi amafunika kuchita zolimbitsa thupi. Phindu la maphunziro akuthupi pa nthawi yoyembekezera ndiwodziwikiratu: masewera olimbitsa thupi amathandizira kulimbitsa minofu, kusintha magazi ndikugawa magazi kwa ziwalo zonse zamkati, kuphatikiza utero-placental, kukulitsa kuperekera kwa mpweya ndi michere kwa mwana wosabadwayo. Masewera olimbitsa thupi pakapita nthawi amathandizanso kukhazikitsa kupuma koyenera - mkazi amapanga mitundu ya kupuma komwe amafunikira pakubala. Kuphatikiza apo, imodzi mwa maluso ofunikira omwe amapezeka panthawi yochita masewera olimbitsa thupi kwa amayi apakati ndikutha kupumula magulu ena a minofu ndi kupsinjika kwa ena. Izi ndizofunikira makamaka pakubala. Kuchita masewera olimbitsa thupi kumachepetsa chiopsezo cha mavuto pakubala, komanso kumathandizanso mkazi kuti abwezere mwachangu atabereka.

Pazonse, zovuta zonse zolimbitsa thupi zolimbikitsidwa kwa amayi apakati zimakonzekeretsa thupi la mayi woyembekezera kuti limulembere kwambiri ntchito yomwe imamuyembekezera pakubala. Zowonadi, kufikira pano, m'zilankhulo zambiri, mawu oti "kubereka ana" ndi "ntchito" ndiwodziwika. Chifukwa chake, kuti muthane ndi ntchitoyi, kuphunzitsidwa pafupipafupi kumafunikira nthawi yonse yoyembekezera kwa mwana.

Ngakhale matenda opatsirana osiyanasiyana omwe ali mwa amayi apakati: matenda a shuga, kulephera kwamtima, matenda oopsa, matenda a chithokomiro, kunenepa kwambiri, matenda a minofu ndi mafupa - ngakhale amafunika kuwongolera mosamala nkhani yokhudza zolimbitsa thupi. Zikatero, chisankhochi chimapangidwa mogwirizana ndi katswiri wazamankhwala othandizira odwala matenda am'mimba komanso katswiri wa matenda amisala omwe amayang'aniridwa mwa mayi wapakati. Nthawi zambiri, mayi amalimbikitsidwa kuchita masewera olimbitsa thupi kosavuta (kuphatikiza zolimbitsa thupi ndi mpweya): kuyenda mokwanira, kusambira, masewera olimbitsa thupi, masewera olimbitsa thupi, makamaka oyang'aniridwa ndi aphunzitsi olimbitsa thupi. Kuyang'anira kuyendetsa kwamphamvu, kuthamanga kwa magazi, thanzi lathunthu.

Zoyenera kupewa

Chovuta china, chomwe chilinso chinyengo, ndikuganiza kuti popeza kukhala ndi pakati ndikwabwinobwino, mwakuthupi, mutha kupitilizabe kukhala moyo wakhama popanda kudzipangitsa nokha.

Komabe, kutsatira zoletsa zina ndikofunikira kwa mayi aliyense amene akudikirira mwana. Chifukwa chake, pakubala, kulimbitsa thupi kulikonse kumatsutsana, kumatsutsana ndi kugwedezeka, kugwedeza, kunyamula zoopsa, kugwa, kugwedezeka: kukwera mapiri, kukwera mahatchi, kudumphira m'madzi, mitundu yonse yamikangano, masewera a timu, kusewera pachilala, etc. Komanso, amayi oyembekezera safuna masewera olimbitsa thupi, mpikisano wamasewera. Kuchita zolimbitsa thupi kwambiri panthawi yoyembekezera kumapangitsa kuti magazi asamayende bwino m'mimba, kumapangitsa kuchepa kwake, ndipo kumatha kubweretsa m'mimba komanso kusabereka msanga.

Mkhalidwe womwe nthawi zambiri umafuna kuchepetsedwa kwa zochitika zolimbitsa thupi panthawi yapakati ndi kukhalapo kwa matenda amtundu wa chiberekero ndi ziwonetserozo: zotupa mu kapangidwe ka chiberekero, uterine fibroids, kusokonekera kwa mahomoni, komanso mbiri yolembetsa kubereka komanso mbiri yakale ya abambo (zolakwika zam'mbuyomu, kusokonezeka kwapadera, kubadwa msanga), ndi zina zambiri. kuloleza zolimbitsa thupi ndi kufunikira kwake pazochitika zotere kumatsimikizidwanso ndi adokotala. Ndikulimbikitsidwa kuti muchepetse kutalika kwakanthawi kokhala malo oyimilira, popeza izi ndi chiopsezo chothetsa pakati.

Nthawi zina, kuchita masewera olimbitsa thupi kuli konse komwe kumachitika chifukwa choti zovuta zambiri zimakhala zovuta kwambiri, ndipo kupsinjika pang'ono, kumabweretsa zotsatirapo zoipa.

Zomwe adotolo adatilamula

Chofunikira kuti mudziwe kuchuluka kwa zolimbitsa thupi zomwe mumaloledwa ndikukufunsirani kwa dokotala wazamankhwala. Amayi ophunzitsidwa bwino omwe adachita nawo masewera olimbitsa thupi asanatenge pakati, osagwirizana ndi zovuta za m'mimba komanso zachiwerewere, amaloledwa kuchita masewera olimbitsa thupi kuposa azimayi oyembekezera omwe sanaphunzire. Nthawi zonse panthawi yomwe muli ndi pakati, makamaka pa trimester yoyamba, pamene chiopsezo cholakwika chikhala chambiri, kuchuluka kwa zolimbitsa thupi kumalimbikitsidwa kumachepetsedwa mpaka 70-80% ya zomwe zisanachitike pathupi.

Masewera abwino kwambiri akuyenda, kusambira, kuchita masewera olimbitsa thupi poyendetsa njinga yozungulira (pamenepo njingazo zili kutsogolo ndipo miyendo ili pamalo opingasa - pomwe katundu wathupi ndi ochepa). Posachedwa, kutchuka kwa yogonana kwa akazi oyembekezera kwakhala kukuchulukirachulukira.

Ndikofunika kwa amayi oyembekezera kuti azichita kwakanthawi kochepa, koma kuchita zinthu zolimbitsa thupi pafupipafupi, kuchita katatu katatu pa sabata. Izi ndizothandiza kwambiri kuposa kupsinjika kwakanthawi kochepa komwe kumatha kuvulaza kuposa zabwino: zolimbitsa thupi zomwe zimachitika nthawi ndi nthawi ndizovuta kwambiri kwa thupi. Chifukwa chake, ndibwino kuchita nawo pafupipafupi, koma pang'onopang'ono.

Kukula kwa zochitika zolimbitsa thupi kumasiyanasiyana kutengera nthawi yomwe mayi ali ndi pakati, mawonekedwe a nthawi yake, komanso mphamvu zolimbitsa thupi, kulimba kwa mkazi.

Makalasi ayenera kuchitika 2 maola itatha chakudya. Pa masewera olimbitsa thupi, ndikofunikira kupewa kuthana ndi kukhathamiritsa komanso kunenepa kwambiri. Kuchepa kwa kutentha kumawonjezeka ndi kukulunga kwambiri, makalasi mzipinda zonyowa komanso zotentha. Ophunzirawa ayenera kupumira mpweya. Muyenera kusankha zovala ndi nsapato zabwino, zopatsa thupi zomwe sizimalepheretsa mayendedwe. Pakati pa masewera olimbitsa thupi, muzimwa madzi ochepa, ndipo maphunzirowa atatha kumwa theka la lita kapena chakumwa cha zipatso.

Chilichonse chimayang'aniridwa

Mukamachita masewera olimbitsa thupi, muyenera kuwunika bwino moyo wanu, kugunda kwa mtima. Werengani kuchuluka kwa mtima wololedwa: ndi 70-75% ya mtengo wofunikira kwambiri wazaka zanu. Mlingo wokwera kwambiri wamtima amawerengedwa ndi formula: 220 - m'badwo (wazaka). Chifukwa chake, chiwerengero chovomerezeka cha mtima wa azimayi osabereka ndi kugunda kwa 130-140 miniti. Pambuyo pakupumula kwa mphindi 5 (nthawi yobwezeretsa), zimachitika kuti zibwerere mwakale (kubwerera kuti muthetsenso mfundo - 60-80 kugunda pamphindi). Ngati kubwezeretsa kwathunthu kwa magawo amtunduwu wamagazi sikunachitike, ndiye kuti, chotheka, katundu anali wambiri, ndipo, popewa zovuta, kuchuluka kwa zolimbitsa thupi kuyenera kuchepetsedwa mtsogolo. Kutalika konse kwa katundu ndi pafupifupi mphindi 10-15 kumayambiriro kwa mimba ndipo pang'onopang'ono (masabata 3-4) ayenera kuchuluka mpaka mphindi 25-30. Ngati mukumva kufooka, chizungulire, kupepuka, kupweteka mutu, kufupika, kuwonongeka mwadzidzidzi panthawi yolimbitsa thupi, muyenera kusiya kuchita masewera olimbitsa thupi. Ngati pali zotupa kuchokera kumaliseche pambuyo pakuchita masewera olimbitsa thupi, kupezekanso kwa kupweteka kwam'mimba, kupweteka kwamchiberekero, kumva kugunda kwamtima kolimba kwambiri, kusintha kwa kayendedwe ka fetal pambuyo pake pakatha kubereka, muyenera kufunsa dokotala wanu zaumoyo wabwino wam'mimba komanso kufunsa zolimbitsa thupi.

Kutalika ndi chinthu chofunikira.

Trimester yoyamba ya mimba ndi imodzi mwazomwe zimayambitsa. Munthawi imeneyi, kuyika ziwalo zonse za mwana wosabadwa kumachitika, placenta imapangidwa, kudzera pomwe mwana wosabadwayo amapatsidwa magazi nthawi ina yonse. Nthawi zambiri, kutenga pakati pa trimester yoyamba kumakhala kosakhazikika: kuchita masewera olimbitsa thupi kwambiri, kukweza thupi kumatha kuyambitsa kutha. Chifukwa chake, kufunikira kolimbitsa thupi panthawiyi kumatsimikiziridwa mosasamala. Ena a obstetrician-gynecologists ndi otsutsana ndi zolimbitsa thupi mu trimester yoyamba, poganizira nthawi yoyenera yoyambira makalasi kuti ayambenso trimester yachiwiri (sabata la 13th la mimba). Ngati mayi anali kuchita masewera olimbitsa thupi asanatenge pakati, posagwirizana ndi zotsutsana, amatha kuchepetsa kuchuluka kwa zochita zolimbitsa thupi mpaka 70-80% yoyambirira, osapereka maphunziro akuthupi kuyambira nthawi yomwe ali ndi pakati.

M'milungu 13 yoyambirira ya kubereka, mayi amalimbikitsidwa kuchita masewera olimbitsa thupi komanso masewera olimbitsa thupi ndi miyendo yake. Kuvuta kwa machitidwe olimbitsa thupi kukuwonjezeka pang'onopang'ono, kupewa kudumpha, ma jerks, katundu omwe amalimbikitsa kukoka kwamimba m'mimba (mwachitsanzo, masewera olimbitsa thupi omwe amachititsa kuti minofu yam'mimba ikhale ndi cholinga chothandizira minofu yam'mimba, masewera olimbitsa thupi, kuphatikiza zida zolimbitsa thupi, zida zolimbitsa thupi. Amayi oyembekezera amaphunzira kupuma pang'onopang'ono (ndi kupuma kwathunthu ndi mpweya wotuluka), womwe umathandizira kupumula, kuchita masewera olimbitsa thupi olimbitsa phewa la m'mapewa, minofu yokhotakhota kwa phazi.

Malinga ndi zotsatira za kafukufuku wasayansi, zidawonetsedwa kuti kuchita masewera olimbitsa thupi kwa nthawi yayitali kumawonjezera chiopsezo chochotsa mimbayo, chifukwa chake kusakhazikika sikulimbikitsidwa kwa amayi apakati.

Ndikofunika kudziwa kuti, malinga ndi malingaliro a ambiri omwe amaletsa mwana m'mimba, m'miyezi itatu yoyambirira ya kubereka, zolimbitsa thupi masiku omwe akukwaniritsidwa ndi kusamba kwa mkazi amayenera kuchepetsedwa nthawi yayitali komanso kulimba.

Kuchokera trimester yachiwiri, placenta imayamba kugwira ntchito, kutenga pakati, monga lamulo, kukhazikika, toxosis imadutsa. Komabe, mu trimester yachiwiri, kukula kwa chiberekero kumayamba kuchuluka kwambiri. Chifukwa cha izi, pakati pa mphamvu yokoka imasunthika, katundu pamsana ndi minofu yammbuyo (makamaka pamalo oyimilira) amakula kwambiri. Minofu ndi ziwiya zamiyendo (makamaka mitsempha) zimayamba kuvutika kwambiri. Mwambiri, trimester yachiwiri ndi nthawi yabwino kwambiri yophunzitsira masewera olimbitsa thupi komanso masewera.

Pakadali pano, masewera olimbitsa thupi amawonjezeredwa ku zovuta za masewera olimbitsa thupi amayi apakati, zomwe zimalimbitsa minofu ya kumbuyo, ma abs, miyendo, komanso kusintha kolumikizana. Panthawi yamavuto azinthu zamtima kwambiri (masabata 26 mpaka 32), kuwonjezeka kwa mitsempha ya miyendo kumachepetsa kulimba kwamphamvu pochepetsa kuchuluka kobwereza kwa ntchito iliyonse, kuwonjezera nthawi yopumula. Pamayimidwe oyimilira kuchokera nthawi yachiwiri ya mimba sayenera kuchitidwa mopitilira gawo limodzi mwa magawo atatu a masewera olimbitsa thupi.

Mu nthawi yachitatu ya mimba, mwana wosabadwayo amakula kwambiri zochita za mayi woyembekezera, ndipo kutopa kumakulanso. Chifukwa chakufalikira kwa chifanizo chakukula kwa chiberekero, kupuma movutikira kumachitika kawirikawiri. Nthawi imeneyi, mphamvu zolimbitsa thupi ziyenera kuchepetsedwa. Katundu pamalo oyimirira ndikugona kumbuyo kwanu kuyenera kuchepetsedwa kwambiri. Kuchita masewera olimbitsa thupi kumalimbikitsidwa kuchitidwa pang'onopang'ono, mpaka mphamvuyo singayambitse mkazi zosasangalatsa. Chidwi chachikulu chiyenera kulipira kusunthika ndi maluso ofunikira mwachindunji pakubadwa kwa mwana, kuphunzitsa mitundu yosiyanasiyana ya kupuma, kuthekera kopumula minofu yam'mimba yokhala ndi khoma lam'mimba, masewera olimbitsa omwe amapereka mpumulo wam ululu komanso kupumula kogwira ntchito panthawi yogwira ntchito.

Chifukwa chake, masewera olimbitsa thupi amalimbikitsidwa kwa amayi onse omwe ali ndi pakati. Ubwino wosatsutsika ndi kufunikira kwa maphunziro akuthupi panthawi yapakati kumatsimikiziridwa ndi zaka zambiri za machitidwe a abetala komanso gynecological. Komabe, munthawi zonsezi, funso loti mwina mayi akhoza kukhala ndi nthawi yayitali bwanji, amasankhidwa payekhapayekha.

Chifukwa chakuchita masewera olimbitsa thupi

Dotolo wakuchipatala cha anthu oyembekezera amathanso kunena kuti kuchita masewera olimbitsa thupi moyenera kumawonetsedwa komanso kothandiza kwa mayi ndi mwana wosabadwa. Amayi omwe masewerawa asanachite yoga, kuvina, Pilates nthawi zambiri amasintha katundu ndi wophunzitsa ndipo ngati akumva bwino, apitilizabe kuchita masewera olimbitsa thupi.

Omwe omwe, ngakhale asanakhale ndi pakati sanavutike ndi zolimbitsa thupi zam'mawa, samayerekeza kuthekera kokutsitsa panthawi yapakati. Palinso gulu la azimayi achichepere omwe akuyembekezera mwana yemwe amakhulupirira kuti panthawi yomwe mayi ali ndi pakati amakhala ngati "chotengera cha krustalo" ndipo kuyesetsa konse kumamuvulaza iye ndi mwana.

Kuchita masewera olimbitsa thupi panthawi yoyembekezera kumakhala ndi zovuta zake, zimakambirana pang'ono, koma pazinthu zina zonse, kulipira sikungoyipa, koma, ndizothandiza komanso zofunikira.

Kupereka kwa ziwalo ndi minofu ndi mpweya kumayenda bwino, kufalikira kwa magazi kumawonjezera, zomwe zikutanthauza chakudya cha mwana wosabadwayo. Anachepetsa kwambiri chiwopsezo cha hypoxia, kukula kwa intrauterine.
Katundu pa msana amachepa, mayi woyembekezera amatopa pang'ono pakutha kwa tsiku, msana wake suvulala, ngakhale pambuyo pake.
Kuchita zolimbitsa thupi kwa mafupa a m'chiuno ndikofunikira kuti muzitha kubereka mosavuta: minofu yophunzitsidwa ya mgwirizano wa kubanirana, kuthandiza mwana kuti abadwe mosavuta.
Kuchita masewera olimbitsa thupi kumathandiza kuti mukhale osakwanira komanso kuti musakhale wonenepa kwambiri: panthawi yokhala ndi pakati, sizowopsa ndipo zimatengedwa mopepuka, koma pambuyo pobereka zimapereka zambiri.
Amayi amtsogolo, omwe ali abwenzi ndi maphunziro olimbitsa thupi, yoga, kuvina, kumva bwino m'maganizo, m'malo abwino komanso osangalala amayembekeza kubwezeretsedwanso kwa banja. Mwana, ngakhale wobadwa, amakhudzidwa ndi malingaliro a amayi ake.

Zowoneka kwa amayi oyembekezera

Kodi amayi apakati amafunika kuchita masewera olimbitsa thupi?

Ngati mayi woyembekezera alibe zovuta masewera olimbitsa thupi komanso olimbitsa thupi ndizothandiza kwambiri. Izi zimathandizira kulimbitsa ndikusunga kamvekedwe ka minofu, kusintha kayendedwe ka magazi mu ziwalo zonse, makamaka m'dera la pelvic, ndikupereka mpweya kwa mwana.

Masewera olimbitsa thupi apadera amathandizira kuphunzitsa minofu ya perineum ndikuphunzira njira zoyenera zopumira pakubala. Pakuphunzitsidwa koteroko, kupumula komanso kusokonezeka kwamagulu ena am'mimba kumachitika, komwe kumakhala kofunikira kwambiri pakubala kwa ana kupweteka kwamankhwala ndikukhazikika kwachiberekero. Kuchita masewera olimbitsa thupi kumachepetsa zovuta pakubala, kumathandizira m'tsogolo khalani bwino.

Kodi ndikufunika kuchita masewera olimbitsa thupi panthawi yapakati?

Mapulogalamu apadera a maphunziro apadera amathandiza amayi apakati, kukonzekera thupi lawo kuti abereke. Kuti muthandizire kulera mwana, muyenera kuchita nawo masewera olimbitsa thupi pafupipafupi. Koma chilolezo chochita zolimbitsa thupi sizitanthauza konse kuti muyenera kukumba mbatata m'mundamo kapena kunyamula zikwama zazikulu zogulira kuchokera kusitolo.

Ndipo ngati pali zovuta?

Ngati mayi ali ndi mavuto a metabolic, mtima ndi mtima, matenda a chithokomiro, mavuto amalemu ndi msana, zochitika zake ndizochepa. Ndipo komabe, mkazi amafunikira makalasi mu pulogalamu yotsalira - mitoloyo imakonzedwa ndikusankhidwa, kutengera mkhalidwe waumoyo komanso kulimba kwa mkazi asanakhale ndi pakati.

Nthawi zambiri, oyang'anira monga anthawi yothandizira komanso othandizira amapereka mwayi wamakalasi. Kuyenda ndikulimbikitsidwa, kusambira aerobics m'madzi, achire olimbitsa thupi moyang'aniridwa ndi wophunzitsa. Musanaphunzitse komanso mutaphunzitsidwa, ndikofunikira kuyeza kukoka ndi kukakamiza, muyenera kumvera thupi lanu ndikuwunikira moyo wanu.

Osapita mopambanitsa ndipo miyezi isanu ndi inayi yoyembekezera imakhala kunyumba, kumathera pabedi kapena polojekiti ya pakompyuta. Izi sizingakupindulitseni inu ndi khanda. Koma ngakhale kungoona kuti kutenga pakati sikudwala, kukwera mapiri, kukwera m'mphepete mwa mitsinje yamapiri ndikukonza, kunyamula ma bulu okhala ndi zida zomangira sikuyenera.

Kodi muyenera kudziwa chiyani?

Posankha katundu, ndikofunikira kuganizira zina zomwe ndizofunikira posankha makalasi osiyanasiyana m'badwo wachisangalalo. Nthawi ili yonse, ngakhale kubereka kopambana kwambiri, katundu pa thupi amatsutsana, momwe mumakhala kukangana kwa thupi ndi m'mimba, kuwonekera kwa kugwedezeka, kukweza zolemera zoposa makilogalamu atatu, chiopsezo chogwa komanso kuvulala kumakhala kwakukulu.

Zitsanzo zolimbitsa thupi za nthawi yachiwiri ya mimba

Masewera olimbitsa thupi omwe ali ndi pakati. Kusuntha kulikonse kumachitika ka 20 mbali zonse ziwiri, njira imodzi patsiku:

IP itaimirira, manja mbali. Minofu ya ng'ombe imakwezedwa mosiyanasiyana,
theka amakhala pagulu lathyathyathya ndi manja otambasuka,
IP itaimirira, ndikukweza mwendo kuti ugwire,
poyenda
kutembenuzira mutu kumbali ndi mozungulira,
PI ndikunama: kukweza mkono wamanzere ndi mwendo wakumbuyo, kenako, mkono wamanzere ndiko mwendo wamanja,
Kegel wochita masewera olimbitsa thupi.

Kupuma masewera olimbitsa thupi ndi yoga.

Zitsanzo zolimbitsa thupi za nyengo yachitatu ya mimba

Mphindi 10 zimaperekedwa kwa olimbitsa thupi kumapeto kwa gawo: 2 Mphindi 1:

theka squat yothandizidwa, pakati pa mayendedwe aliwonse kupumira mkati mwa mphuno ndi kutuluka mkamwa.
Kuphatikizika kwa phewa ndi kupuma kwa kupuma kwam diaphragmatic,
akukankha kuchokera kukhoma kapena pansi, koma kupumula pamaondo anu,
Mawonekedwe a Kegel: kugwada kugwada ndikumenyetsa kumbuyo kwako ngati mphaka,
amasenda manja moyima.

Gawo lomaliza la maphunzirowa ndi masewera olimbitsa thupi kupuma: manja amapindika pansi pang'onopang'ono - m'chiuno, pumani - inhale.

Choyamba trimester

M'masiku oyambilira, ndikofunikira kukaonana ndi dokotala yemwe akuwonetsetsa kuti ali ndi pakati pa zoopsa zomwe zingachitike ndi zotsutsana. Ngati palibe, mayiyo amakhala bwino komanso kuti ali ndi chidaliro, ndiye kuti kuchita masewera olimbitsa thupi osavuta koma ochitachita pafupipafupi kumathandizira kukhalabe olimba.

Mwa zoletsa - makalasi atolankhani: amatha kupweteketsa chiberekero ndipo angayambitse kutenga pakati.

Kuchokera kudzimbidwa (vuto wamba mu trimester yoyamba) squats osaya thandizo. Monga thandizo, muyenera kugwiritsa ntchito mpando wokhala ndi kumbuyo. Malo oyambira - kuyimirira kumbuyo kwa mpando, mikono kumbuyo, miyendo - banja losudzulidwa padera. Kukulira, guditsani mawondo anu kumbali, kuweramuka - kwezani zala zanu m'mwamba.
Pofuna kuti musataye mawonekedwe komanso osagwiritsa ntchito miyezi 9, bere, mutha kuchita masewera olimbitsa thupi. Gwiritsani manja anu m'mbali mwake, ikani manja anu pachifuwa. Alimbikitseni ndi kuyesetsa kwakukulu, gwiritsani izi kwa masekondi 10-15, kenako masulani masekondi 5. Bwerezani nthawi 10-20.
Kuzungulira kwa pelvis mbali zonse ziwiri. Amachitidwa pang'onopang'ono, popanda kuyenda kwadzidzidzi. Amadukaduka miyendo ndikugwada pang'ono mawondo.
Poletsa mitsempha ya varicose miyendo, kuzungulira kwamapazi, kukweza miyendo ndi zala zake ndizothandiza. Kuti muchite masewera olimbitsa thupi, simuyenera kuimirira, mutha kuchita izi mutakhala pansi. Kuthamanga kwamapazi kumathandiza kupewa kukokana kwa minofu ya ng'ombe pambuyo pake.

Ntchito zolimbitsa thupi za trimester yoyamba zimafotokozedwa mwatsatanetsatane kanema wophunzirayo.

Wachiwiri trimester

Kuyambira masabata 13 mpaka 14, chiwopsezo cha kusokonezeka, monga lamulo, chimachepa, thanzi limakhazikika, nseru zam'mawa, kugona, kufooka. Muyenera kuyenda, kuyenda, kupumira momwe mungathere.

Pakutha kwa trimester yachiwiri, chiberekero chikuwonjezeka kukula, m'mimba mumawonekera bwino. Kuti muchepetse katundu, mutha kuvala bandeji ndikuchita masewera olimbitsa thupi. Zambiri mwa izo zimapangidwa kuti zizilimbitsa minofu ya kumbuyo, pelvic pansi ndikukonzekera kubala.

Malo oyambira - atakhala, miyendo itakulitsidwa patsogolo panu kapena kudutsa pamaondo. Sinthirani mutu wanu mbali imodzi ndi mbali inayo. Chitani zinthu mosasuntha, osadandaula.
Momwemonso, ikani manja molunjika kumbali ndikuzungulira thupi mbali imodzi ndi mbali ina.
Malo oyambira - atagona mbali imodzi, manja owongoka atambitsidwa patsogolo. Pa kudzoza, tengani dzanja lam'mwamba kumbuyo, ndikutembenuza thupi, kenako ndikubwerera pamalo ake apoyamba. Chitani maulendo 10 kwa dzanja lililonse.
Khalani pazidendene zamabowo, mawondo amawonda pang'ono. Tambasulani mikono yanu pamwamba pa mutu wanu. Pa kudzoza, sinthani thupi, gwiranani ndi manja anu ndi mphumi pansi, khalani pamphasa izi kwa masekondi 20, kenako muongoze torso. Bwerezani maulendo 10. Kuchita izi kumathandizira kupumula minofu ya kumbuyo, kumbuyo, komanso pamimba.
Kuchokera ku zotupa m'mimba, masewera olimbitsa thupi amathandiza. Malo oyambira - kuyimirira, mapazi mapewa, mikono, mchiuno. Sinthani m'chiuno m'mbali ndi mbali, kuyesa pang'onopang'ono kuwonjezera kutalikirana. Minofu yatsitsi ndi m'chiuno zimayenera kukhazikika.
Momwemonso, ndikulowetsa pelvis kutsogolo - kumbuyo. Kuti muchite masewera olimbitsa thupi, gwadani miyendo pang'ono pamaondo. Pakadali pano pamene mafupa amtambo adachokeranso, crotch iyenera kukhalanso yolimba, komanso pamene mukupita patsogolo - kukulitsa mkangano.
Kusuntha kwa pelvis "m'chiyerekezo cha eyiti."

Wachitatu trimester

Mu trimester yomaliza, malo akuluakulu amakhala ndi masewera olimbitsa thupi a pansi pa pelvic, kuwakonzekeretsa kubadwa kwa mwana. Omwe amadzudzulidwa m'makiriniki oyembekezera kuti achulukane kwambiri azikhala ndi chidwi ndi zolimbitsa thupi.

Zochita zosangalatsa pa mpira wamasewera, fitball. Mukasankha, muyenera kukumbukira kusamala. Sichinsinsi kuti pakatha miyezi isanu ndi itatu mkazi ataya chisomo chake cham'mbuyomu, amakhala wopanda chidwi ndipo, akamayeserera mpira, amatha kusiya, kugwa. Chifukwa chake, vuto lalikulu ndi kusachita kusamala komanso kusamala.

Wokwera pa fitball, mutakhala, manja m'chiuno, kusuntha pelvis kutsogolo - kumbuyo. Magawo osiyanasiyana amayenda pang'ono, kotero kuti ndizotheka kusamala
Kukhala pampira, tambasulani manja mowongoka. Gwirani bwino kumanja ndi kumanzere, gwiritsani zokopa khumi mbali iliyonse,
Ngati muli ndi maphunziro ofunikira, mutha kuchita zolemba zamagetsi. Kuti muchite izi, gonani pa fitball yanu ndi msana wanu, mutambasulire mikono yanu kumbali, tengani ma dumbbells ang'ono (1 kg). Phatikizani manja pachifuwa ndikuwapanganso. Minofu ya khosi sayenera kufinya
Ndikupuma phazi limodzi ndi mpira, ikani enawo pansi. Pang'onopang'ono mwendo wanu pa mpira, kupuma kuti asatayike. Sinthani miyendo ndi mphero ndi mwendo wachiwiri.

Zolimbitsa thupi za Universal

Nthawi iliyonse, masewera olimbitsa thupi ndi othandizira kuti thupi likonzekeretse mayi kubereka mwana yemwe akukula ndikuthandizira kubereka popanda kulira komanso kuvulala. Choyamba, iyi ndiye masewera olimba a Kegel. Itha kuchitidwa m'malo aliwonse - kuyimirira, kukhala, kugona, pagulu.

Ntchito ndikukulitsa kusautsika ndikukoka minofu ya pansi, ndikuisunga pamasekondi 10. Kupuma sikuyenera kusokera; njira zingapo zimalimbikitsidwa patsiku. Zothandiza pochepetsa mphamvu ya chiberekero.

Kuchita masewera olimbitsa thupi "Cat" ndikuwongolera ndikuthothoka kwa minofu ya msana, kumathandizira kugawa bwino lomwe kukula. Kuti muchite bwino, muyenera kuyang'ana mbali zonse zinayi, kutsindika maondo ndi maondo anu.

Pa kudzoza, gwirani msana wanu, onetsani mutu wanu mowongoka, pa exhale - mozungulira msana wanu (ngati nkotheka), tsitsani mutu wanu pansi. Kuchita izi ndi kothandiza kwambiri pakadula mitsempha ya sciatic ndi symphysitis.

Kuchita masewera olimbitsa thupi "Njinga" ndilothandiza matako ndi miyendo, iyenera kuchitidwa mosamala, osagwedezeka komanso kuukira mwadzidzidzi. Pogona kumbuyo kwanu, kwezani pelvis yanu, gwirani miyendo yanu m'mawondo ndikuyamba kuyendetsa njinga.

Zomwe ndimasewera olimbitsa thupi zomwe sizingatheke panthawi yoyembekezera

Mndandanda wazinthu zoletsedwa:

Pamapulogalamu, kuphatikizapo kupotoza,
Vulani ndi kukwezera,
Kudumpha, kutambalala,
Yoga ndi masewera olimbitsa thupi.

Kuphatikiza apo, muyenera kuyiwalanso zamasewera ovuta - zoyendetsa, masiketi, njinga, masewera olimbana, masewera a ofanana.

Contraindication yochita masewera olimbitsa thupi panthawi yoyembekezera

Ndikofunikira kukambirana zolimbitsa thupi ndikukambirana magawo olimbitsa thupi ndi dokotala pamaso pa matenda osachiritsika (mtima, impso, mapapu, ndi zina).

Contraindication ndi toxosis ya amayi apakati, onse oyambira msambo komanso mochedwa (gestosis),
Muyenera kusamala ndi ma polyhydramnios okhazikika, kamvekedwe ka chiberekero.

Aliyense malaise - chizungulire, tachycardia, kupuma movutikira, kufooka, kupweteka pamimba, mawonekedwe am'mimba - chifukwa chomaliza maphunziro a makalasi. Ngati zizindikiro zikulimbikira, khalani olimba, pitani kuchipatala.

Kuchita masewera olimbitsa thupi panthawi yoyembekezera kumathandizira kukhalabe olimba, kulemera komanso kutonthoza mtima, kumachepetsa kupsinjika kwa minofu ya kumbuyo ndi miyendo, ndikukonzekera ngalande yobadwa. Pochita izi, muyenera kuyang'ana kwambiri za thanzi lanu ndikukumbukira zoletsa zomwe zingachitike kuti muvulaze mwana. Ndikofunikira kwambiri kupumira.