Kuchita masewera olimbitsa thupi pambuyo pobereka kumapereka ubwino wathanzi monga kulimbikitsa ndi kulimbitsa minofu ya m'mimba mwanu, kulimbitsa mphamvu zanu, kukuthandizani kugona bwino komanso kuchepetsa nkhawa. Koma chifukwa cha minofu yofooka, thupi lopweteka komanso kutopa, simungamve kuti ndinu okonzeka kapena mwina mukuchita mantha kuti muyambenso kugwira ntchito. Komanso, nthawi zonse pamakhala vuto. Zedi, mutha kufinya pakulimbitsa thupi pamene khanda likugona, koma mutha kuphatikiziranso mwana wanu watsopano kuti azichita nawo masewera asanu ndi awiri a amayi ndi mwana.
mkenzie cordell1. Baby Overhead Press
Khalani ndi miyendo yopingasa, mutagwira mwana wanu kutsogolo kwa chifuwa chanu ndi zigongono zanu ndikukanikizira nthiti zanu. Wongolani manja anu mmwamba osatseka zigongono zanu. (Ziyenera kuwoneka ngati nthawi imeneyo The Lion King pamene Simba aperekedwa kwa nyama.) Imani kaye, kenaka muchepetse mwana wanu pamalo oyambira. Chitani maulendo khumi, pumulani ndiyeno chitani seti zina ziwiri.
mkenzie cordell2. Kuyenda Mapapo
Gwirani mwana wanu pamalo abwino pamene wayimirira wamtali ndikuyang'ana kutsogolo. Tengani sitepe yayikulu kutsogolo ndi mwendo wanu wakumanja ndikuweramitsa mawondo onse 90 madigiri. Sungani bondo lanu lakutsogolo pamwamba pa bondo lanu pamene bondo lanu lakumbuyo likuyandikira pansi, chidendene chikwezedwe. Chotsani mwendo wakumbuyo ndikuponda mapazi anu palimodzi. Bwerezani ndi mwendo wina.
mkenzie cordell3. Masewera a Kulemera kwa Ana
Imani ndi mutu wanu kutsogolo ndi chifuwa chanu mmwamba ndi kunja. Gwirani mwana wanu pamalo omasuka. Ikani mapazi anu m'lifupi-m'lifupi-m'lifupi kapena mokulirapo pang'ono, kenaka tambani m'chiuno mwanu kumbuyo ndi pansi ngati kuti mwakhala pampando wongoganizira. Nyundo zanu ziyenera kukhala zofanana ndi pansi momwe mungathere, ndipo mawondo anu ayenera kukhala pamwamba pa akakolo anu. Dinani kumbuyo kuti muyime. Chitani maulendo khumi, pumulani ndiyeno chitani seti zina ziwiri.
mkenzie cordell4. PeekaBoo Push-ups
Mugoneke mwana wanu pamalo opindika ndikukankhira mmwamba (maondo anu ali bwino). Mukayika zigono zanu pafupi ndi thupi lanu, dzichepetseni kuti muyang'ane maso ndi maso ndi mwana wanu. Kumangirira pachimake chanu, bwereraninso pamalo oyamba. Chitani maulendo khumi, pumulani ndiyeno chitani seti zina ziwiri. Mukhozanso kutembenuza iyi kukhala thabwa pogwira gawo lapamwamba la malo okankhira mmwamba. (Zindikirani: Ngati mwana wanu wamng'ono-monga chitsanzo chathu chokongola-sakufuna kukhala chete, akhoza kungoyendayenda pamene mukulowetsamo.)
Zithunzi za Westend61 / Getty5. Baby Bench Press
Gona pansi ndi kugwada pansi. Konzani abs yanu. Gwirani mwana wanu motetezeka pamwamba pa chifuwa chanu. Kanikizani manja anu molunjika, imirirani ndikutsitsa mwana wanu pamalo oyambira. Chitani maulendo khumi, pumulani ndiyeno chita seti zina ziwiri.
Zithunzi za Maskot/Getty6. Amayenda ndi...Silala
Zikuwoneka ngati zodziwikiratu, koma kungokankhira mwana wanu mozungulira chipikacho ndi masewera olimbitsa thupi komanso chowiringula chotuluka m'nyumba. Mukapeza kupita patsogolo kwa dokotala wanu kuti muzichita zinthu zolemetsa, mutha kusinthanso izi kukhala kuthamanga kopepuka.
7. Yoga ya Ana
Chabwino, ndiye iyi ndi yamwana pang'ono kuposa amayi, koma ndiyabwino kwambiri kuti tiyiphatikize. Namaste, bebe.
Zithunzi za Westend61 / GettyZinthu 4 Zoyenera Kudziwa Zokhudza Masewero Olimbitsa Thupi Oyembekezera
1. Kodi Mungayambe Liti Maseŵera Olimbitsa Thupi Mukabereka?
Popeza kuti kuchira kwa mkazi aliyense pambuyo pobereka kumakhala kosiyana, Huma Farid, MD, wa ku Boston’s Beth Israel Deaconess Medical Center, akuti nthawi yoti ayambe kuchita masewera olimbitsa thupi pambuyo pobereka imadalira kuchuluka kwa maseŵera olimbitsa thupi amene mayiyo anali nawo ali ndi pakati, ndi mtundu wanji wa kubereka kumene anabereka komanso ngati pali panali zovuta zilizonse panthawi yobereka.
Komanso, msinkhu wanu wolimbitsa thupi usanakhale ndi pakati ukhoza kukhala chinthu chodziwikiratu. Ngati mumachita masewera olimbitsa thupi nthawi zonse komanso muli ndi thanzi labwino musanatenge mimba, mwina mudzakhala ndi nthawi yosavuta kuti mubwererenso mutabereka. Koma musayese kuchita zonse zomwe mudachita m'mbuyomu kapena kuyamba chizolowezi chatsopano kwa miyezi ingapo, akutero. Felice Gersh, M.D., woyambitsa ndi wotsogolera wa Integrative Medical Group ya Irvine ndi wolemba PCOS SOS: Njira ya Moyo Wama Gynecologist Kuti Mubwezeretse Mwachibadwa Mayimbidwe Anu, Ma Hormone ndi Chimwemwe .
Kawirikawiri, kwa amayi omwe anali ndi njira yoberekera movutikira, amatha kuyamba kuchita masewera olimbitsa thupi pang'onopang'ono atangokonzeka, Dr. Farid akuti. Amayi ambiri amatha kuyambiranso kuchita masewera olimbitsa thupi patadutsa milungu inayi kapena isanu ndi umodzi atabereka movutirapo. Onetsetsani kuti mufunsane ndi dokotala wanu kuti muyambe kuchita masewera olimbitsa thupi (nthawi zambiri panthawi yomwe mwayezetsa masabata asanu ndi limodzi pambuyo pobereka), makamaka ngati munabeleka opaleshoni kapena zovuta zina. Kwa amayi omwe ali ndi gawo la C, [nthawi yoyambira] ikhoza kuwonjezeredwa mpaka masabata asanu ndi limodzi pambuyo pobereka. Azimayi amatha kubwerera ku masewera olimbitsa thupi bwinobwino pakadutsa masabata asanu ndi limodzi atatha kubereka, koma mafupa awo ndi mitsempha yawo sangabwerere ku chikhalidwe chawo chokhala ndi pakati mpaka miyezi itatu itatha.
Ndi chifukwa cha relaxin, hormone yomwe imamasula mafupa anu pokonzekera ntchito. Zitha kukhalabe m'thupi mwanu mutabadwa, zomwe zikutanthauza kuti mutha kukhala osasunthika komanso kumva zowawa zambiri. Chifukwa chake kumbukirani izi mukamayamba masewera olimbitsa thupi pambuyo pobereka. Dr. Farid akulangiza kuyamba ndi kuyenda mothamanga kuzungulira chipikacho kuti mudziwe momwe thupi lanu lachiritsira. Ponseponse, mudzafuna kuyamba pang'onopang'ono komanso mofatsa. Palibe mayi watsopano amene angakhale okonzeka kuthamanga marathon nthawi yomweyo, koma mukhoza kumva ngati wangothamanga imodzi.
Ndimalangiza odwala anga kuti amvetsere matupi awo ndikuchita masewera olimbitsa thupi mochuluka kapena pang'ono monga momwe akumvera, Dr. Farid akuti. Ngati kuchita masewera olimbitsa thupi kumayambitsa kupweteka, ndikupangira kuti adikire sabata imodzi kapena iwiri kuti ayambenso. Ayenera kuonjezera kuchuluka kwa masewera olimbitsa thupi pang'onopang'ono, ndipo kwa amayi omwe adakhala ndi gawo la C, ndimalimbikitsa kupewa kunyamula katundu (monga kulimbitsa thupi) kwa masabata asanu ndi limodzi. Ndikupangira kuyamba pang'onopang'ono ndikuyenda mwachangu pafupi mphindi khumi mpaka 15 motalika ndikuwonjezeka pang'onopang'ono.
Dr. Gersh amalimbikitsanso kuyenda bwino mukatha kudya ndikuyamba ndi zolemera zopepuka pakatha milungu isanu ndi umodzi mutatha kubereka kwa ukazi ndi masabata asanu ndi atatu mutatha chigawo cha C. Mwinanso mungafune kuchita masewera olimbitsa thupi olimbitsa thupi monga kukankha-ups, pull-ups ndi squats.
Zochita zina zolimbitsa thupi zocheperako zomwe muyenera kuziganizira ndi kusambira, kuchita masewera olimbitsa thupi m'madzi ndi yoga mofatsa kapena kungotambasula. Kumalo ochitira masewera olimbitsa thupi, dumphirani panjinga yokhazikika, yozungulira kapena yokwera masitepe.
2. Kodi Muyenera Kuchita Zochita Zotani Mukabereka?
Malinga ndi malangizo a U.S. Office of Disease Prevention and Health Promotion, akuluakulu ayenera kukhala osachepera. Kuchita masewera olimbitsa thupi kwa mphindi 150 pa sabata (pafupifupi mphindi 30 patsiku, masiku asanu pa sabata, kapena kuyenda katatu mphindi khumi tsiku lililonse). Koma zoona zake n’zakuti amayi ambiri amene ali ndi ana akhanda amavutika kupeza nthawi yochita masewera olimbitsa thupi, akutero Dr. Farid. Ngati mayi sangapeze nthawi yochitira masewera olimbitsa thupi ndipo wangobereka kumene, ndimamulimbikitsa kuti azipuma komanso kuchita masewera olimbitsa thupi pamene angathe. Kuyenda ndi mwana mu stroller kapena chonyamulira ndi njira yabwino yochitira masewera olimbitsa thupi. Ndipo akakhala ndi nthawi, amatha kuyambiranso kuchita masewera olimbitsa thupi kwambiri. Malo ena ochitira masewera olimbitsa thupi amaperekanso ntchito zolerera ana, kapena mutha kuyang'ana m'makalasi olimbitsa thupi a amayi-ndi-ine monga pulogalamu ya kampu ya ana akhanda kamodzi mwana wanu atakula. Komanso, kumbukirani kuti makalasi ena monga kupalasa njinga m'nyumba angaphatikizepo mayendedwe omwe ali ovuta kwambiri kwa amayi omwe akubereka, choncho dziwitsani mlangizi kuti mwabereka kumene ndipo akhoza kukuthandizani ngati pakufunika.
3. Kodi Kegels Ndiwofunikadi?
Kupatula minyewa yotambasuka ya ab, pansi pa pelvic yanu idzakhalanso yofooka. Pofuna kulimbikitsa minofu ya chikhodzodzo yomwe ingawonongeke panthawi yoyembekezera komanso yobereka, Dr. Farid amalimbikitsa kuchita masewera olimbitsa thupi a Kegel. Kuphatikiza pa kuyenda, Kegels iyenera kukhala imodzi mwazochita zolimbitsa thupi zomwe mumaziphatikiza muzochita zanu zapambuyo pobereka. Kuti muchite izi, yerekezerani kuti mukuyesera kuletsa kutuluka kwa pee mwa kumangitsa minofu ya m'chiuno kuchokera kutsogolo kupita kumbuyo. Gwirani ndikumasula. Chitani izi pafupifupi ka 20 kwa masekondi khumi nthawi iliyonse, kasanu pa tsiku. Izi zithandizira kuwongolera chikhodzodzo ndi matumbo komanso kukonza nyini yanu kuti ikwanitse kugonana pambuyo pobereka.
4. Nanga Bwanji Ntchito Yaikulu?
Pakati pa mimba, pamene mimba yanu ikukula, minofu yolumikizana ndi mimba imatambasulidwa ndipo rectus abdominis (minofu yomwe imadutsa pansi pamimba mwanu) imatha kukokedwa ndikulekanitsa pakati. Izi zimatchedwa diastasis recti, ndipo amayi ambiri oyembekezera amakumana nazo. Kwa amayi ena, kusiyana kumatseka mofulumira, pamene ena amatha kupatukana mpaka miyezi isanu ndi umodzi atatha kubereka. Ngati mimba yanu ikuwonekabe miyezi ingapo mutabala mwana wanu, mwinamwake muli ndi diastasis recti. Ichi ndichifukwa chake kubwezera paketi sikisi (kapena koyamba) kumakhala kovuta.
M'malo mochita crunches miliyoni, zomwe zingapangitse vutoli kukhala loipitsitsa mwa kukankhira minofu kutali, yesani kuchita. matabwa ndipo yang'anani kulimbikitsa minofu yanu yakuya kwambiri ya m'mimba (yotchedwa transverse abdominis kapena TVA muscle) kuti mubwezeretsenso mphamvu zanu zazikulu ndi kukhazikika. Koma funsani dokotala musanayese kuchita masewera olimbitsa thupi chifukwa mungafunikire kuwonana ndi dokotala yemwe amadziwika bwino pa maphunziro a postpartum, malingana ndi momwe diastasis recti ilili yolimba.
ZOKHUDZANA : Kodi Ndimupatse Mwana Wanga Ma Probiotics? Kapena Ndi Kuwononga Ndalama?
