Mukati
Mushure memwana, vamwe vatambi vepamusoro vanokurumidza kudzokera kumakwikwi. Vamwe vanosarudza kuzvipira kuupenyu hwemhuri dzavo. Asi mushure memimba yavo, vese vanodzokera kumusoro. Vanozviita sei? Heino tsananguro dzaDr. Carole Maître, gynecologist paInsep.
Menduru nevacheche, zvinogoneka
Mune tracksuit uye sneakers, Léa wake muduku mumaoko ake, Elodie Olivares anosundira kuzarura musuo we "Dôme", temberi muFrance yevatambi vepamusoro. Pasi penzvimbo yakakura, shasha dzakawanda dzinodzidzira zvine simba: kumhanya, mhanyi, zvipingaidzo… Zvinoshamisa. Munharaunda yaizivikanwa, Elodie anoyambuka njanji nenhanho refu kuti asvike panomira. Nhengo yechikwata cheFrance, nyika ino yemuchinjiko uye shasha yemamita matatu yekudonha iri kugadzirira kukwikwidza mumakwikwi eEuropean Championship. Kubva achiri mudiki, Elodie Olivares anga achitora menduru… Asi nhasi, ndezvekuratidza kuvasikana vake "Mukombe wakanaka kwazvo" zvebasa rake, sezvaanotaura. Uye kubudirira kuripo. Kubva pamusoro pemwedzi mitanhatu yake, Léa, akapfeka sutu yepingi, akakurumidza kumuunganira nhandare huru. Kana vari amai vechidiki, vanokorokotedzwa nefomu ravo nekukurumidza.
Gadzirira kudzoka kwako uchangobata pamuviri
Kufanana naElodie, vakadzi vakawanda vemitambo yepamusoro-soro havachazenguriri kutora "zororo remwana" mubasa ravo, asi kuti vadzokere kumusoro. Mutambi wetenisi Kim Clijsters kana mumhanyi wemarathon Paula Radcliffe ndiyo mienzaniso yakanaka kwazvo. Ukuwo, vamwe vanosarudza kurega kukwikwidza kuti vazvipire kumhuri dzavo. Asi vanenge vose vane utano hwakanaka. Zvakavanzika zvavo? ” Gadzirira kudzoka kwako uchangobata pamuviri nekudya zvine mwero uye zvine mwero asi zvenguva dzose kuita zvemitambo, ”anotsanangura Carole Maître, chiremba wezvirwere zvechikadzi kuInsep, kwaanotevera vazhinji vevatambi veFrance. Uye mushure mekusununguka, kudya kwakafanana, asi "nekuwedzera zvishoma nezvishoma mumutoro," anodaro. Mazano anoshandawo kune vose vanaamai vane pamuviri. Asi sezvakangoita iwe, mutambo hausi nyore. Kwemakore, vatambi vakaita miviri yavo muchina wekuhwina, mechanic chaiyo, uye kwemwedzi mipfumbamwe, zvichatora hormonal upheaval Zvinonyanya kukosha, sangana nekurasikirwa kwemasuru uye shanduko munzvimbo yepelvic. "Hapasisina abs uye mahwendefa, uye mhoro kune diki bhora bhora!" "Elodie anopedzisa zvakanaka. Pane rumwe rutivi, pakanga pasina mubvunzo kwaari wokurega muviri wake uchibuda mukudzora zvakanyanyisa: “Kuti ndidzivise kukuvadzwa, ndakanyandura. “Zvidzidzo zvakaratidza izvozvokurovedza muviri nguva dzose uye kudzorwa kwakabvumira kuwedzera uremu kuganhurwa kusvika ku12 kg uye chengetedza imwe tsandanyama toni. Simba rinoshandiswa rinotorwa kubva mumafuta akachengetwa uye zviri nani zvakadaro, zvinoratidzika kuti mushure mekuita kwenguva yakakwana uye yekufamba kwakadzikama, chido chekudya chinorodzwa zvishoma. Vamhanyi vanowanzokurudzirwa 1 awa 30 maminetsi ekurovedza muviri pazuva. “Asi tinovayambira kuti vatsvage mutambo wekutsiva, nekuti kukumbira mushahwi kuti ashambidze nekukurumidza hazvigoneke! », Anotsanangura gynecologist achinyemwerera. Ane pamuviri, hapana mubvunzo wekuputsa zvinyorwa, kunyange kana mhirizhonga yehomoni yepamuviri inovandudza cardio-respiratory capacity, uye naizvozvo kuramba kushanda. “Hazvisi pasina kuti taita kuti vatuhwi veEast Germany 'vabate pamuviri' makwikwi asati aitwa! », Anotsanangura.
Poresa nekukurumidza
Muchimiro chekutarisana nemarathon ekuberekwa, vakadzi vemitambo havana, zvinopesana nekutenda kwakakurumbira, kuoma kwakanyanya pakubereka mwana wavo. "Zvidzidzo zvakatoratidza kuti nguva yekushanda inowanzopfupika uye kuti hapasisina caesareans, zvinyorwa zvekushandisa kana prematurity", anosimbisa Carole Maître. Muchidimbu, vanaamai vakaita sevamwe, avo kazhinji vanoda epidural. Asi kana tambo yokupedzisa yangopfuura, mucheche ari mumaoko avo, vanoziva kuti vane muedzo wokupedzisira wokukunda. Dzora nekukurumidza sezvinobvira kuti uwane nzira yako yekudzokera kumapodium. Pano zvakare, zvidzidzo zvakaratidza mabhenefiti ekugara achisimbisa muviri kusvika ku3rd trimester: kushomeka kwemwana blues uye kuneta mushure mekusununguka. Saka hapana mubvunzo wekukanganwa chikafu ichi mushure mekuzvarwa. Mukushaikwa kwezvinopesana (chikamu checesarean, episiotomy, urinary incontinence), kutangwazve kwekudzidziswa kwakagadziridzwa uye kunofambira mberi kunogona kupindira kune dzimwe shasha nekukurumidza. Kune vamwe, zvakakosha kumirira kuguma kwekugadziriswa kweperineum. “Asi, anosimbirira chiremba wechikadzi, tinokwanisa kudzivirira chikamu che60% chekubuda kweweti kuburikidza nekuita mawoko physiotherapy panguva yekuzvitakura. ” Kana ari kuyamwisa, haisi chipingamupinyi kutangazve mutambo. "Zvakakwana kupa mazamu musati maita basa rakasimba, nokuti iyi inogona kutungamirira kukuwedzera kweropa lactic acid level uye kupa imwe acidity kumukaka", anoenderera mberi Carole Maître. Muchidimbu, hapana zvikonzero ... Zvinosanganiswa nemararamiro ane hutano uye kudya kwakadzikama, kupa chikamu chikuru kumiriwo nenyama chena, mafuta mashoma, mutambo chikamu chakakosha chechirongwa ichi chekusimbisa muviri. “Pamusoro pezvo, inguva yokuzvitarisira. Kwatinosangana. Kumwana, ibhonasi chete,” anodaro Elodie, uyo ave kutoswedera pedyo nenguva dzake dzakanaka.
* National Institute of Sport, Nyanzvi uye Kuita.