Zvikonzero zvishanu zvaunoda Pamuviri Belly Bhendi

Zvemukati

• Mhedziso
• 1. Mabhandi eBelly anobatsira kudzikisa marwadzo ako
• Sacroiliac (SI) kurwadziwa pamwe chete
• Round maronda marwadzo
• 2. Belly mabhendi anopa zvinyoro kumanikidza panguva yezviitiko
• 3. Vanopa zvimiro zvekunze zvekumira
• 4. Vanokutendera kuti ubatanidzike zvakanaka mukuita kwezuva nezuva
• 5. Vanogona kupfeka mushure mekuzvitakura kuti vatsigirwe
• Zvakakosha zvinhu zvekuziva nezve kupfeka dumbu bhandi

Mhedziso

Mabhandi eBelly akagadzirirwa kutsigira zasi kumashure uye mudumbu panguva yekuzvitakura. Idzi nguo dzekutsigira dzinoshanduka dzinogona kupa mabhenefiti mazhinji kune vakadzi vanoshanda vane nhumbu, kunyanya panguva yechipiri neyechitatu trimesters.

Hedzino shanu nzira idumbu dumbu rinogona kukubatsira iwe.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Mabhandi eBelly anobatsira kudzikisa marwadzo ako

Kudzokera uye kubatana kurwadziwa panguva yekuzvitakura kunogona kushungurudza uye kuita kuti zviome kutora chikamu muzviitiko zvezuva nezuva. Chidzidzo chakatsvaga kuwanda kwemusana uye kurwadziwa kwepamuviri panguva yekuzvitakura. Vakaona kuti makumi manomwe neshanu muzana evakadzi vanotaura kurwadziwa kwepashure, uye makumi matanhatu neshanu muzana vanorondedzera kurwadziwa kwepachiuno.

Kupfeka dumbu bhendi panguva yekuzvitakura kunogona kubatsira kutsigira yako yepazasi musana uye yemwana bump panguva yezviitiko, izvo zvinogona kukonzera kudzikira kwekurwadziwa kwese.

Sacroiliac (SI) kurwadziwa pamwe chete

SI kurwadziwa kwekubatana kunowanzoitikawo panguva yekuzvitakura semhedzisiro yekuwedzera kwe relaxin, inonzi nemazvo mahormone ayo anoita kuti majoini ehudyu asununguke uye asadzikama.

Iyo inorwadza uye dzimwe nguva inorwadza kurwadziwa muzasi kumashure iri padhuze nemuswe wemuswe. Belly mabhendi uye mabhureki anotsigira ino nharaunda anobatsira kudzikamisa mubatanidzwa, izvo zvinogona kudzivirira marwadzo panguva yemabasa.

Round maronda marwadzo

Ichi chiratidzo chinoitika panguva yechipiri trimester. Inotsanangurwa sechinhu chero chipi zvacho kubva pakurwadziwa kusinganzwisisike kusvika pakurwadziwa kwakapinza kumberi kwechiuno uye pazasi peguvhu.

Zvinokonzerwa nehuremu hwakawedzerwa uye kumanikidza pamisungo inotsigira chibereko chiri kukura, idambudziko renguva pfupi asi dzimwe nguva risingatsungiririki. Mabhendi eBelly anobatsira kuendesa huremu hwemucheche kumusana uye padumbu, izvo zvinogona kubatsira kudzikisira kumanikidza pamatenderedzwa uye kutapudza kurwadziwa.

2. Belly mabhendi anopa zvinyoro kumanikidza panguva yezviitiko

Wakamboenda kumhanya usina bhasiketi yemitambo? Zvinonzwika zvakashata, handiti? Iwo iwo musimboti unoshanda kune ari kukura mwana bundu. Iko kunyorovera kumanikidza kwedumbu bhendi kunogona kubatsira kutsigira chibereko uye kudzikisira kusagadzikana kubva pakufamba panguva yekuita basa.

Izwi renyevero: Kumanikidza zvakanyanya padumbu kunogona kukanganisa kutenderera, uye kunogona kukonzeresa kukanganiswa kweropa. Inogona zvakare kubatsira pakurwadziwa kwepfungwa uye kuzvimba.

3. Vanopa zvimiro zvekunze zvekumira

Mabhandi eBelly anopa zvimiro zvekunze kumuviri wako kuti ufambise mamiriro akafanira. Nekutsigira yakaderera musana uye torso, dumbu mabhendi anokurudzira akakwana mamiriro uye kudzivirira overextension yezasi kumashure. Kuonekwa kwe "swayback" kwekubata kwepamuviri kunokonzerwa nehuremu hwakatakurwa hunotakurwa pamberi pemuviri pamwe chete nekutambanudza uye kushomeka kwemisungo yakakosha yepakati inotsigira musana.

4. Vanokutendera kuti ubatanidzike zvakanaka mukuita kwezuva nezuva

Kurovedza muviri panguva yekuzvitakura kune zvakawanda zvakanaka hutano hunobatsira. Chidzidzo mukati chinoratidza kuti kurovedza muviri kunobatsira pahutano.

Kurovedza muviri kunowedzera mhasuru toni uye kutsungirira uye kunoderedza kuitika kweBP, kushushikana, uye chirwere cheshuga. Vakadzi vazhinji havakwanise kurovedza muviri kana kuramba vachishanda panguva yepamuviri nekuda kwekurwadziwa uye kusagadzikana. Kupfeka dumbu bhandi kunogona kubatsira kudzikisira kusagadzikana uye kubvumidza kutora chikamu muzviitiko zvezuva nezuva, zvichikonzera mukubatsira kwemuviri uye kwemari.

5. Vanogona kupfeka mushure mekuzvitakura kuti vatsigirwe

Kuderera kwesimba kwakadzika kunowanzoitika mumavhiki anotevera kuberekwa. Tsandanyama nemarunda zvainge zvakatambanudzwa nekusvinwa panguva yekuzvitakura zvinoda nguva yekupora. Kushaya simba pamwe chete nebasa rinorema rekuchengeta mwana achangoberekwa rinogona kunetsa uye kutungamira mukukuvara.

Vakadzi vazhinji vanoona kuti kupfeka dumbu bhendi postpartum inopa yakawedzera rutsigiro padumbu uye nechepazasi kumashure, kudzikira kusagadzikana. Bhandi remudumbu rinogona kubatsira kuvakadzi vakasangana nekuparadzaniswa kwemhasuru dzemudumbu (diastasis recti) nekuunza nyama dzemudumbu pamwechete. Yakasanganiswa nemaitiro akasarudzika, izvi zvinogona kubatsira kuvhara musiyano uripakati pemhasuru dzemudumbu.

Rangarira, dumbu bhendi inguva pfupi kugadzirisa. Hazviporese mamiriro epasi kana kusagadzikana. Nekutsigira dumbu, rinogona "kudzima" mhasuru pasi, zvichikonzera kushaya simba kwenguva refu.

Zvakakosha zvinhu zvekuziva nezve kupfeka dumbu bhandi

• Pfeka bhandi remudumbu kana jasi rekutsigira kweasina kupfuura maawa maviri kana matatu panguva yekudzivirira kunyanyisa.
• Maekisesaizi ekusimbisa dumbu rinotenderera rinofanira kuitwa pamwe chete nekushandiswa kwedumbu bhendi yekusimbisa mhasuru yepakati panguva uye mushure mekuzvitakura.
• Nguva dzose bvunza chiremba wako usati washandisa chero zvipfeko zvekumanikidza. Vakadzi vane kutenderera kwakadzikama kana kukanganisika kweropa vanogona kupihwa zano pamusoro pekushandisa kwedumbu bhendi.
• Mabhandi eBelly ndeekushandisa kwenguva pfupi uye haasi ekugadzirisa zvechigarire. Izvo zvakakosha kugadzirisa kusagadzikana kuri pasi. Kuendeswa kurapi kwemuviri kunokurudzirwa kugadzirisa marwadzo anoenderera mukati nepashure pekubata.

Unogona kutenga dumbu bhendi pamhepo.