Munenge mamai ose, aberekwa mwana uye ave nezororo kubva pane izvi zvinorema uye zvine musoro, anouya pachionioni uye anoona kuti chimiro chake chiri kure neaakanga aine asati aita pamuviri. Asi iwe unoda kuve uchiri muduku uye wakakwana. Uye izvi zvose ndezvechokwadi, kana iwe ukazviwana iwe unofarira maminetsi gumi nemashanu kubva pazuva. Kudzorera chimiro mushure mekusununguka gymnastics yakagadzirwa yakagadzirwa, izvo zvidzidzo zvichange zvichibatsira amai vaduku kuti vadzokezve maitiro avo ekare.
Zviratidzo zvepanyama zvekureruka mushure mekusununguka
Iwe unogona kuita gymnastics mu postpartum period kana mukadzi wacho asina matambudziko panguva yekuberekwa uye chiremba haamurambidzi kuti aite. Pakuzadzisa chinangwa chekudzoka chimiro chakanaka, unofanirwa kuyeuka kuti zvinozoitika zvichabva pane nguva dzose yekuita zvakaoma zvekudzorera gymnastics mushure mokuberekwa.
Ndingaita rini rini gymnastics mushure mekusununguka ? Ita miitiro yekutanga yakadzika inogona kuva yekutanga zuva. Inofanira kurangarirwa kuti kurovedza hakusi kungoita kuti munhu ave nemafungiro akanaka, asi kunodzidzisawo mwoyo, maitiro ekufema, kunodzivirira kufambira mberi kwemaketani evaricose emucheto. Pakutanga kwedzidzo, mutoro unofanirwa kunge usina kukwana, uye ipapo motokari inokurudzirwa kuti iwedzere uye kuwedzera mitoro (dumbbells inogona kugadzirwa kubva mubhodhoro repurasitiki rakazara negecha kana mvura). Kubudirira kupema maitiro ekuberekwa kwekuberekwa, kudzidzira nekuwedzera uye gymnastics. Inokurudzirwawo kuita zviratidzo mushure mekusununguka nemwana, izvo zvichawedzera kushungurudzika kune amai vaduku uye zvichave zvakakosha kumucheche.
Nzira yekuwana nayo mushure mokuberekwa - tsanangudzo yezvidzidzo
Heano mimwe mimwe mitambo yekuita maitiro ezvidzidzo zvezvikamu zvakasiyana-siyana zvemuviri izvo zvichabatsira amai vaduku kuti vadzoke zvakare maitiro avo ekare.
- Gymnastics for the back and the stomach after the birth. Pakutanga, iwe unofanirwa kutarisana nemadziro, nemakumbo akapararira uye zvishoma zvakakotama pamabvi. Chengeta maoko nemapuranga mumadziro, nemakumbo ako achitarisa pasi. Dzvora kurudyi nebhokisi rweruboshwe uchidzvinyirira mutsara, asi michindwe haina kubvarura rusvingo, asi tsoka kubva pasi. Kana basa racho richiitwa nenzira yakarurama, mukadzi wacho anonzwa kushungurudzika pamutsara uye kumashure. Zvakakosha kufema zvakanaka.
- Gymnastics Kegel mushure mokuberekwa kunogona kusimbisa masumbu emapuranga maduku nemukadzi, pamwe nekudzivirira kusakanganiswa kwechibereko. Kuti uite izvi, dambudziko uye usunungure mishonga ye perineum kwemaminitsi makumi matatu, uye wozorora kwenguva yakafanana yenguva. Inofanira kuitwa 3-4 kusvika. Gymnastics for the vagina inokurudzirwa kwete mushure mokunge aberekwa, asiwo muupenyu hwevakadzi kuti vasimbise mazamu uye vadzivirire zviitiko zvinowedzera.
- Kudzidzira mazamu mushure mekuberekwa kunokosha kushandisa mushure mokudya. Kuti uite izvi, unofanidza kuenzanisa mavoko maviri uye nguva nenguva kuvhiringidza ivo kwemaminitsi gumi, zvino vanyengedze zvakare mushure mokunge kupera.
- Kudzidzira zvekudhinda mushure mokuberekwa kwekuberekwa kunofanira kuitwa katatu pazuva uye kune zvizhinji zvacho. Saka, munzvimbo yekutanga iri pamashure nemabvi akotama pamabvi, iwe unofanirwa kusimudzira muviri nekufambisa kwekukurumidzira, nekukurumidza kuputika pakukwira, maoko anofanirwa kubatwa mushure memusoro kana kuyambuka pachipfuva. Basa rechipiri rinobudirira zvikuru rinosimudza nhengo dzepasi
kubva panzvimbo yakatarisa, paanenge achizorora pamusuo.
Nokudaro, kana iwe uzvisarudzira iwe unofarira maawa 20-30 pazuva, unogona kutora zvishoma chimiro chawaiva nacho usati wava nepamuviri. Kuita sarudzo yekufambisa iwe unofanirwa kuva nemafungiro akanaka, zvipfeko zvakasununguka uye kamuri rakanyatsokonzerwa nemhepo inotonhora kwete yepamusoro 20-22 ° C. Nokuona zviri nyore uye zvinokurudzira, unogona kushandisa post-partum gymnastics yakagadzirwa naCindy Crawford kana imwe ipi inonzi stellar mummy inoshumira iwe uri chikonzero chakanaka.