Ganizirani zochitika zingapo zosavuta kupereka kwa amayi apakati, kuwonetsedwa kwa iwo mu 3 trimester, zomwe zidzakuthandizani kudziletsa nokha ndi kusamalira kubadwa kwa kuwala .
Limbikitsani amayi apakati mu gawo lachitatu la kuyembekezera chozizwitsa
Pazochita izi, mukusowa mpira ndi zopopera. Ikani mpira kwa amayi apakati ndi othandiza, chifukwa mpira umakulolani kuchita masewera osiyanasiyana a manja, chifuwa, mbali ya thupi. Chitani zotsatirazi kwa mayi wam'tsogolo yemwe ali ndi pakati angathe kukhala pakhomo payekha.
Khalani pa mpira ndi kuyamba kusambira kumanzere ndi kumanja.
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Kenaka tenga zitsulo zokwana 0,5 makilogalamu ndikugwiritsanso manja.
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Pitirizani kulangizira amayi omwe ali ndi pakati, atakhala pa mpira, kutembenukira kumanja ndi kumanzere, kukonzekera choyamba dzanja lamanzere pamlingo woyenera (mpaka mphindi imodzi), kenako mutembenuzire ndikupitiriza ntchitoyo mwanjira ina. Zochita izi zidzatambasula minofu yambuyo ndikutsitsa katunduyo.
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Pambuyo kutambasula minofu ya kumbuyo, chotsani mavuto kuchokera pamapewa. Pochita masewerawa, muyenera kufalitsa miyendo yanu pamapewa anu, kubwerera mmbuyo, kutsamira manja anu pa mpira. Kugwira dzanja-wringing, kupukuta mpira molunjika ndikubwerera pang'onopang'ono.
Kenaka pangani zochepa zochepa kumanzere ndi kumanja ndikupitiriza ntchitoyi ndi mpira.| |
Chofunika kwambiri chokwera ndi mpira kwa amayi apakati m'gawo lachitatu ndi ntchito yolimbitsa minofu ya kumbuyo ndi manja. Pachifukwa ichi, mutagwira mpira m'manja mwake, finyani ndikuwukhazikitsa.
Timaliza masewera olimbitsa thupi pa mpira ndi zochitika zolimbitsa thupi. Timagona pabwalo, timayika pamapazi athu, ndipo timayendayenda kumbuyo kwathu, ndikuyang'anira kuti miyendo ndi miyendo imakhala pansi. Kuchita masewera olimbitsa thupi mphindi 2-3, kusamala mpweya (kupuma mmwamba ndi mphuno, kupuma ndi pakamwa pako).
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Kupuma kumayenera kukhala kozama kwambiri. Kuchita zofufuzira kumathandiza kukonzekera kumenya nkhondo ndi kudzaza thupi ndi mpweya.
Malangizo a akatswiri oyembekezera omwe ali ndi pakati pa kubereka asanabadwe
Kulimbika kwambiri pano kulibe phindu, amayi apakati, kuchita masewera olimbitsa thupi asanayambe kubereka, poyamba amaganizira za momwe angatetezere kulemera, zomwe zinawonjezeka panthawi yoyembekezera. Koma ndi bwino kukumbukira ma axioms atatu: kusalala, kuphweka, kusamalira mwana wamtsogolo.
Choncho, ngati muwona zolakwika zilizonse kumoyo wathanzi: pali ululu pamutu, kunyozetsa, chizungulire, ndiye musapitirize kuchita zolimbitsa thupi. Lolani chirichonse chikhale chachilendo.
Zochita zazing'ono - chitsimikizo cha kuwonjezeka kwa mphamvu ndi maganizo abwino ndipo, ndithudi, kubadwa kosavuta, zomwe mukufuna! Chofunika koposa, kumbukirani kuti zonse zidzakhala zabwino, chifukwa sizingatheke!