Kana zvasvika pakufamba uye nepamuviri, ita izvozvo! Handina kumbobvira ndave ndiri mufambi wepamuviri ini, saka ndakawana dzimwe nyanzvi pamusoro pehurukuro uye pano ndizvo zvavanotaura:
"Zvichida kurovedza kwakanakisisa kwomudzimai ane pamuviri ari kufamba, nzira yakanakisisa yekutaura kwemisungo, kuwana mweya mutsva, kuchengetedza muviri wako nguva dzose, uye kukubatsira kurara zvakanaka usiku.Asi yeuka: usambozvikumbirira kusvika pakuguma.
Zviri nani kutora maitiro mashomanana, anofadza akagara mukati mezuva pane pane imwe nguva refu, inotyisa. " Nhungamiro Yevabereki Vanotarisira .
Ndezvipi uye Zvakadini Kazhinji Unofanira Kufamba Panguva Yechirwere?
Kana uchitotanga kufamba, chengetedza purogiramu yako yenguva dzose. Kuti uitange, famba maminetsi makumi maviri kusvika ku30 pazuva kwemazuva matatu pavhiki uye uvakire kubva ipapo kusvika pamaminitsi makumi matatu kusvika makumi matanhatu mazuva mazhinji evhiki. Basa raMweya wa2008 Mirayiridzo yevanhu vokuAmerica kubva muUnited Health Health and Human Services inorayira maawa maviri nemaminitsi makumi matatu ekuenzanisa kwemaitiro mashoma pavhiki (zvakadai sokufamba kwenguva pfupi panguva yekuzvitakura. Kufamba zvekuvhiya kunogona kupfuurira kusvika mukutora kwako kwekupedzisira uye kusvika kusvika pakuberekwa chero bedzi iyo yakanakira iwe.
Kushanyira Kwazvo uye Zvakaoma Sei Kufamba Wako Pawakaberekwa?
Kuenzanisa ndeye shoko panguva yekubata pamuviri, saka usazvisundirira kune zvakanyanya. Icho chemakemikari nemashizha uye yakakonzera kutonhora kwemuviri wehupfukutu hwakanyanya kune yakaipa kumucheche.
Iwe unogona kushandisa " kuedza kukurukurirana " kuti uone kuti unoedza sei: iwe unofanirwa kutaura mumitauro yakakwana usingatauri, unhu, uye unongotanga kungobuda mitsara shoma. Kuputika kwepamusoro pemapfumo zana nemaminitsi mashanu mushure mekuvhima kunoreva kuti wakashanda muviri wako zvakaoma. Zvimwe: Chii chinonzi Moderate-Intensity Practice Exercise Like
Inwa mvura pamberi, panguva, uye shure kwekufamba kwako kuti ubatsire kutarisa muviri wako wekushisa. Izvo fetus haikwanise kubvisa kupisa kwakanyanya, saka dzivisa kudzidzira mukupisa uye uchengetedze kufamba kwako kushanda zvakaenzana. Chimbofunga mall inofamba seimwe nzira panguva yekupisa.
Nzvimbo Yakakosha Inokosha Kune Vafambi Vari Kuberekwa
Nzira yakanaka yekufamba yakakosha uye inogona kubatsira kudzivirira bhakkache.
- Simuka zvakananga : Funga nezvekuve wakareba uye wakarurama, usati wadzora musana wako.
- Usanamatira mberi kana kusendamira kumashure : Kusendamira kunoisa marwadzo pamishure yakadzoka.
- Maziso mberi : kwete kutarisa pasi asi panzvimbo 20 mamita mberi.
- Chin up (kufanana nevhu) : Izvi zvinoderedza kusvuta pamutsipa uye kumashure.
- Kusunungura mapepa : Shrug kamwechete uye urega mapepa ako achiwa uye akazorora, mapepa ako akadzoka zvishoma.
- Suck mudumbu rako
- Tuck mushure mako : Shandurai mahudyu mberi zvishoma. Izvi zvinokuchengetedza kuti urege kubvisa shure kwako.
Kudzivirira kubvisa
Kana iwe uchinetseka nekudzivirirwa panguva yekuzvitakura, kufamba kunowanzoitika, kusagadzirwa kwemishonga isina mishonga.
The Pregnant Foot
Dzimba remuviri wako wekuchinja mashizha panguva yekuzvitakura. Iwe unogona kudira shangu pamwe nerutsigiro. Tsoka nemakumbo kubhururuka zvinogonawo kuva dambudziko panguva yekudzivirira, iwe ungatofanira kukwira shangu kana hupamhi kuti unyaradzwe.
Mahomoni panguva yekudzivirira inozorodza mitsipa, iyo inogona kuita kuti tsoka dzisimbe. Ona chiremba chechirwere kana matambudziko achikura.
Chenjedzo
Dzoka pakarepo uye taura nemupiki wako wehutano kana iwe une zviratidzo zvakadai sehuzuru, kurwadziwa, kana kubuda ropa.
Kwete Marathons
Marathons, pasinei nokuti unofamba kana kuti unomhanya, hazvikurudzirwi kuvakadzi vane pamuviri pane imwe nguva yekubata. Kana iwe wakanyoresa purogiramu yemaratikiti , bvunza kuendesa kune rimwe zuva mushure mekubata kwako, kana kubvunza kana pane imwe hafu-marathon chisarudzo. "Kungofamba" marathon ichasimudza muviri wako wekupisa, kupedza simba remuviri wako, uye kungakanganisa mwana wako.
Kana unonakidzwa nokufamba marefu marefu, zvikwanise kusvika kune imwe hafu-marathon (makiromita gumi nematanhatu) uye ona kuti mwoyo wako uri kudii . Tora mazana maviri emakirori neawa uye mukombe wemvura mumwe nemaminitsi makumi matatu ekufamba kwenguva kwenguva refu kuti uwane nzvimbo dzako dzekuchengetedza simba rehutano hwemwana.
Ramba Uchifamba!
Isa mutambi wekufamba / achimhanya pane zvido zvako. Mushure mokuberekwa, fambai pamwe semhuri manheru manheru kuti muite zvidzidzo, kubvisa kunetseka, uye kutora nguva yekukurukura. Zviitiko zvisingaiti makwikwi zvinotungamirirwa nevolkssport mabhidhiyo inopa kuvaraidza kwemhuri kusingabhadhari kana kusina mari.
Sources:
Kudzidzira pamuviri panguva yekuzvitakura uye postpartum period. Komiti yeAACOG Komiti Nha. 267. American College yezvipfeko uye Gynecologists. Obstet Gynecol 2002; 99: 171-173
2008 Basa Romuviri Mirayiridzo yevaAmerica, Hofisi yezvirwere Kudzivirira & Kukurudzira Utano, Dhipatimendi reMweya weUnited States neHuman Services. yakarongedzwa 10/7/2008. Yakasvika 10/9/2008.