Zojambulajambula kwa amayi apakati - 2 trimester

Kusuntha ndi moyo, ndipo lamuloli limagwira ntchito kwa aliyense, ngakhale amayi oyembekezera. Inde, pokhala ndi malo osangalatsa, ndibwino kuti mkazi asamapewera masewera othamanga, njinga zamoto, kuthamanga mofulumira komanso zinthu zina zoopsa. Komabe, kuyenda pa mpweya wabwino komanso kuchita masewera olimbitsa thupi panthawi yomwe mimba ingakhale yothandiza.

Kuchita masewero olimbitsa thupi nthawi zonse kumathandiza mzimayi wamtsogolo:

• sungani chinthu chabwino ndikuletsa kuoneka kolemera kwambiri;
• Masewera olimbitsa thupi kumbuyo adzathetsa ululu m'munsi kumbuyo pa nthawi ya mimba;
• Zochita za mapazi zidzathetsa chitukuko cha mitsempha ya varicose , kulimbitsa minofu ya pansi pa pakhosi ndi perineum;
• Kupititsa patsogolo kufalikira kwa magazi mu ziwalo zamkati ndikuzaza thupi ndi mpweya, umene umakhala ndi phindu pa chitukuko ndi chikhalidwe cha mwana wamwamuna;
• Kugwiritsa ntchito kupuma pa nthawi ya mimba, kumaphunzitsa mkazi kuti aziwongolera kupuma ndi kumasuka. Maluso oterowo adzafika pothandiza kwambiri panthawi ya ntchito.

Mwachiwonekere, kutenga mimba ndi masewera n'zogwirizana, koma usayiwale za zolephereka zomwe zilipo ndi zotsutsana.

Choyamba, pa nthawi ya pakati, mungathe kuchita masewera olimbitsa thupi mukatha kuonana ndi dokotala, popanda vuto lotha kutuluka padera, matenda oopsa, mahomoni komanso mavuto ena.

Chachiwiri, musaiwale kuti panthawiyi, muyenera kusamala kwambiri za thanzi lanu. Choncho, ochizira masewera olimbitsa thupi ndi zochitika zina zakuthupi pa nthawi yomwe ali ndi pakati amakhala osankhidwa malinga ndi nthawi yomaliza, poganizira zaumoyo wadziko lonse.

Zojambulajambula kwa amayi apakati mu trimester yachiwiri

Popeza kusewera masewera kumayambiriro nthawi zonse sikofunika. Choncho, tiyeni tiwone bwinobwino zochitika zathupi ndi masewera olimbitsa amayi omwe ali ndi pakati pa 2 trimester.

Pomwe thupi la mayi wamtsogolo lidzasinthidwa kuti likhale latsopano, toxemia ndi malaise zidzakhalabe m'mbuyomo, mukhoza kuyeseza zosangalatsa zanu ndi kupindula, mwachitsanzo:

• Lowani ku kampani yolimbitsa thupi kwa amayi apakati;
• Pangani aqua aerobics, pilates, yoga.

Kuchita masewera ndi mimba kunyumba

Kusankha zochitika zozizwitsa nokha, muyenera kulingalira za kusintha kwa thupi ndi mphamvu za akazi. Monga lamulo, masewera olimbitsa thupi pa nthawi ya mimba m'kati mwa trimester yachiwiri imaphatikizapo masewero olimbitsa thupi, kulimbikitsa mimba m'mimba ya perineum, m'mawere, kuwonjezeka kwa msana, komanso njira zopuma.

Nawa ena mwa iwo:

1. Mu malo okhala, phokoso lofufuzira, kwezani mmwamba dzanja limodzi ndi kutambasula mpaka ife tikumverera momwe minofu imatambasulira kuchokera m'chiuno mpaka mchiuno. Kenaka pang'onopang'ono mutambasula dzanja pamkono ndipo mulole kuti mutuluke. Ndipo kotero nthawi 4-5 pa dzanja lirilonse.
2. Timayima pambali pa khoma pamtunda wa masitepe awiri, ndikuyendamira ndi manja owongoka. Pewani manja athu pang'onopang'ono ndi kuyesetsa kubwerera ku malo oyambirira. Bwerezani zochitikazo nthawi 10-20.
3. Khala pansi ndikuweramitsa miyendo pansi pako, ndi manja ako pa mawondo ako. Kenaka timakweza manja athu pamlingo wa chifuwa ndi pulojekiti timamangirira manja. Timakhala pamalo amenewa kwa masekondi asanu.
4. Apanso, malo oyambira akukhala, miyendo imayendama pa mawondo ndikukankhira pamtengo. Pang'onopang'ono timayika manja pa gawo la chikazi, zomwe zimakhala 10 сек mu malo otere.
5. Timagona kumbali ya kumanzere, kuika dzanja lathu lamanzere pansi pa mutu, ndi dzanja lamanja lirilonse patsogolo pathu. Timayesera kupuma, ndipo pamphuno timakweza phazi lamanja ndi phazi loyendetsa, kenako pang'onopang'ono.
6. Kuti tilimbikitse makina osokoneza mimba, timayendayenda pamagulu onse anayi, tilephere kumbuyo msana, mutu umapitirizabe mzere wa msana. Kenaka timagwedeza msana wathu ndi chingwe, pamene timayambitsa minofu ya m'mimba.

Kuwonjezera pamenepo, masewera olimbitsa thupi angathe kuwonjezeredwa ndi machitidwe ena ofanana, kotero kuti nthawi yonse ya ntchitoyi siidapitilire 30-35 mphindi.