Kulipira amayi apakati - 1 trimester

Mosakayikira, mawonekedwe a mkazi asanatenge mimba amathandiza kwambiri kuti athe kukhala wokondwa komanso wogwira ntchito panthawi imene mwanayo akubereka. Kuonjezera apo, mawonekedwe athu akugwirizana kwambiri ndi momwe msanga angapezere msanga pa nthawi yobereka. Komabe, pamene ali ndi mimba, masewera ndi ofunikira, ngati palibe. Zochita masewera olimbitsa thupi kwa mkazi wathanzi amene amazoloŵera nazo sizili zotsutsana, ndipo zimakhala zothandiza phindu labwino komanso mimba yabwino. Musaiwale za kukambirana ndi dokotala, chifukwa njira yopita kuthupi iyenera kukhala yaumwini.

Osakonzedwe:

• kukweza katundu;
• zochitika zimagwirizanitsidwa ndi mgwirizano wa thupi;
• kukwera pa akavalo;
• njinga;
• masewera owopsa;
• zovuta;

Zimakhalanso zovulaza kwa amayi oyembekezera kuti azikhala ndi nthawi yambiri popanda kusuntha ndi kukhalabe pamalo amodzi kwa nthawi yaitali. Mayi wodwala, monga kamwana kakang'ono, amafunikira mpweya wochuluka wokwanira, ndipo popuma, kudya kwake m'thupi kumachepetsa kwambiri. Choncho, muyenera kusuntha mochulukirapo, nthawi zambiri kukhala panja ndikusungunula nthawi zonse chipinda.

Kulipira amayi oyembekezera mu trimester yoyamba

Makamaka ayenera kupatsidwa kukakamiza. Kulipira amayi apakati m'miyezi itatu yoyambirira (masabata 12 oyambirira) ayenera kupanga, poyamba, kupuma bwino, kusangalala komanso moyo wabwino. Pachifukwa ichi, nkofunika kupanga maulendo angapo osavuta, nthawi zonse, powona kupha kwawo mosavuta.

Njira yoyamba ya machitidwe a m'mawa kwa amayi apakati ndi kuchita masewera olimbitsa thupi pokhapokha atachotsa chikhodzodzo ndi matumbo. Chachiwiri - pakutha, muyenera kupuma mpweya woyera. Choncho, ntchito ya m'mawa ya amayi apakati iyenera kuyamba ndi kutsegula zenera kapena zenera, malingana ndi nthawi ya chaka.

Timachita masewera olimbitsa thupi: zochitika zoyambirira kwa amayi apakati

1. Zochita kupuma. Kutulutsa mpweya wabwino m'mapapo ndi chinthu chothandizira kupewa matenda ambiri komanso kuwathandiza kubereka. Lembani kumbuyo kwanu, gwadirani mawondo anu ndi kuwakokera mimba mwanu. Matumbo a m'mimba ayenera kumasuka. Ikani manja anu kumbuyo kwanu. Tengani mpweya ndikukhala wachiwiri ndi mapapu odzazidwa ndi mpweya. Kenaka tambani miyendo yanu ndikuchepetserani manja anu. Ikani mlengalenga panthawi imodzimodzi khomo lotseguka ndi mphuno. Kupuma kunja kokha ndi pakamwa pako.
2. Pambuyo popuma mavitamini, ndibwino kuti mupange mavitamini. Popeza kuti msanawu tsopano uli ndi katundu watsopano, ndipo m'tsogolo mwa zitatuzi uyenera kupirira kusintha kwakukulu kwambiri pakukhazikika, nkofunikira, monga momwe ziyenera kukhalira, kukonzekera izi. Kulipira kumbuyo kwa amayi apakati kungathe kuchitidwa onse opanda zipangizo zamasewera apadera, ndi kugwiritsa ntchito kwawo. Tikuwunikira zosavutazo: kutsegula ndi kukakamiza fitball kwa amayi apakati.

Kuponya. Sizavuta kutambasula bwino. Muyenera kuponyera manja anu kumbuyo kwanu ndikupweteka minofu yanu yonse. Kenaka, atagwirana manja, pang'onopang'ono mowonjezereka mwamphamvu ndikuwonjezera mphamvu ya msana - chiberekero chake, thoracic, lumbar spines - kotero kuti msana wonse ukugwera mpaka malire. Pogwiritsa ntchito kayendedwe kameneka, kumbuyo kumakhalabe phokoso, mapewa sagwira nawo mbali, chibwano sichimuka, minofu ya m'mimba imakhalabe yosayima.

Kulipira pa fitball kwa amayi apakati ndi kofunikira pa chifuwa ndi m'chiuno. Khalani pa fitball kotero kuti fulcrum ndi thunthu lonse la thunthu ligwere pa protuberances ya mafupa a ischium. Khalani molunjika, kuyika manja anu pa mawondo anu kapena kuwoloka pachifuwa chanu. Ngati mutu, khosi ndi chifuwa samasunthika, pitani kumapeto kuti mukhomerere msana, ndipo pepala limodzi ndi gawo lake likusuntha. Pachifukwa ichi, minofu ya m'mimba ikhale yomasuka. Kenaka muweramitse kumbuyo kumbuyo, panthawi imodzimodziyo mutseke minofu ya m'mimba ndikusunthira pamphuno. Kusuntha kwachitika bwino, molingana ndi chikhalidwe cha kupuma. Kulipira pa mpira kwa amayi apakati kumachitika kangapo ndipo kumamangiriza ziwalo za m'chiuno ndi msana.