Ndeupi mutambo wandingaita kana ndine pamuviri?

Mukadzi ane pamuviri uye mutambo: ndezvipi zvinobatsira?

Zvakanakira kurovedza muviri panguva yekuzvitakura zvakawanda. Mutambo unobatsira kudzikisira huremu nekudaro unodzikisira njodzi yekufutisa uri mudumbu. Inovandudza hutano hwemuviri uye hwepfungwa, inoderedza njodzi yekuora mwoyo kwepashure uye inovandudza kudzoka kwevenous. Nekuwedzera kunzwisiswa kwemuviri kune insulin, iyo hormone inogadzirisa mazinga eshuga yeropa, basa remitambo rinoderedzawo njodzi yegestational chirwere cheshuga. Zvakare, usazeza kutanga panguva iyi nekuti mabhenefiti ndeechokwadi.

Kubata pamuviri uye mitambo: ndezvipi zvinopesana nevakadzi vane pamuviri?

Pane zvachose contraindications - kutsemuka kwebhegi remvura, kurasikirwa kweamniotic fluid, kukura kunonoka muchibereko, pulmonary kana chirwere chemwoyo, kana zvakakomba ... - zvinopesana: pamuviri pemapatya, nhoroondo yekuzvarwa nguva isati yakwana, kuparara kwemimba kunongoerekana kwaitika, chirwere chekushaya ropa ... ne-case basis, zviri kuna chiremba kana nyamukuta kuongorora zvakanakira kudzidzira mitambo, kunyange zvine mwero, pamberi penjodzi dzingangoitika.

Ndezvipi zviitwa zvinokurudzirwa panguva yekuzvitakura?

Mitambo "yakapfava" ine simba shoma inonyanya kukurudzirwa panguva yekuzvitakura. 

Kufamba nekutuhwina ndiyo yakanyanya kufanirwa mitambo panguva yekuzvitakura, ivo vanokuchengeta iwe une simba. Aya maekisesaizi achakubatsira kuvandudza kufema kwako uye zvakare kusimbisa perineum yako, kuitira kugadzirira zviri nani kuzvara. 

Nekufamba, yeuka kuunza sneakers yakanaka inotsigira chitsiko chako uye inotsigira musana wako. 

Panguva yekuzvitakura, unogona kuita Kegel kurovedza muviri, kuti uzo simbisa perineum yako uye kuderedza njodzi yekubvaruka panguva yekusununguka. Aya maekisesaizi anosimbisa tsandanyama dzeperineum uye anokubvumidza kuti uwane yakawedzera toned perineum mushure mekusununguka kwako. 

Kutarisa maitiro (kutambanudza) ichave zvakare vabatsiri vako vepamusoro panguva yako yekuzvitakura, kuti uwane kuchinjika uye kusunungura pfungwa dzako kubva mukukakavadzana kwakaunganidzwa. 

Prenatal yoga inoderedza kushushikana uye kuzvidya mwoyo, inovandudza kuenzanisa uye inobvisa zviratidzo zvekuzvitakura. Prenatal yoga inoshandawo pakuneta uye inoderedza kusagadzikana kwekugaya. 

Panguva yekuzvitakura kwako, prenatal yoga ichakubatsira kugadzirira pelvic pasi. Iyo pelvic floor isethi yemhasuru dzakanamirwa pachiuno inotsigira zvakakosha, kubereka uye kugaya. Kune vakadzi vane pamuviri, saka zvakakosha kushandisa mhasuru dze pelvic uriri kuitira kuti vadzivise kupera simba, sezvo ichifanira kutakura mutoro wakawedzerwa panguva yekuzvitakura. 

Kutuhwina, maerobhiki emvura, kuchovha bhasikoro, yoga, kufamba… Kusimba kunofanira zvakadaro kuramba kuri pakati nepakati: unofanira kukwanisa kutaura paunenge uchiita maekisesaizi, zvinoreva kuti kuedza kwacho hakufaniri kuita kuti ufeme.

Mukadzi ane pamuviri uye mutambo: ndeipi mitambo inofanira kudziviswa pakutanga kwepamuviri?

Mitambo iri panjodzi yekudonha kana kukuvadzwa (kurwa mitambo, mitambo yechikwata, skiing yemvura, alpine skiing, rollerblading, skate-boarding, nezvimwewo) inofanira kudziviswa kubva pakutanga kwekubata pamuviri. Scuba diving zvakare inopokana zvachose, kunyanya nekuda kwenjodzi yekungoerekana yabva pamuviri. Mimwe mitambo inogona kuitwa kusvika pamwedzi wechishanu, chete kana vakanyatso ziva kusati kwatanga pamuviri: kutasva bhiza, kuyambuka-nyika skiing, tenisi uye gorofu.

Ndeipi mitambo yaunogona kuita pakutanga kwepamuviri?

Mumwedzi yekutanga yekuzvitakura, zvakakosha kuti udzivise maekisesaizi anobata madumbu akadai sechipfuva chinosimudza (crunches) kana pelvis. 

Favour maekisesaizi akadai sekufamba, kushambira, kwete-kusvetuka mvura aerobics, Pilates, kana kunyange prenatal yoga. 

Kubata pamuviri: mafungiro ekutora kudzidzira mutambo wemitambo

Paunenge uine pamuviri, tsika yemitambo inofanira kuramba iri chiitiko chekunakidzwa, pasina chinangwa chekuita. Chatiri kutsvaga pamusoro pezvose kuita zvakanaka! Zvinokurudzirwa kuti uzviise mvura zvakanaka pamberi, panguva uye shure kwezvirongwa, kuti udziye zvakanaka, kuronga nguva yakakwana yekudzosa uye zvichida chikafu. Muchiitiko chedzungu, kunetseka kufema, kutemwa nemusoro, kubvongodzwa, kana kubuda ropa kusingatsananguriki, iwe unofanirwa kumisa chiitiko chose nekukasira, bvunza nyanzvi yako yehutano uye zorora.

Unoda kutaura nezvazvo pakati pevabereki here? Kupa maonero ako, kuunza uchapupu hwako? Tinosangana pa https://forum.parents.fr.