4 Matako, Hip, uye Gumbo Maekisesaizi Akachengeteka Pamuviri

Zvemukati

• Zvakanakira kurovedza muviri panguva yepamuviri
• Kusimudza gumbo repadivi
• Hip kuruka (kushanduka)
• Hip kuwedzera
• Ibvi kubhururuka (kushanduka)

Zvakanakira kurovedza muviri panguva yepamuviri

Kugara wakakwana panguva yako yepamuviri kwakanakira iwe nemwana wako. Kugara uchirovedza muviri uye kusimbisa kurovedza muviri kunogona kusimudzira mhedzisiro yekuzvitakura kwako munzira dzinoverengeka. Inogona:

• wedzera simba rako
• zvinokudzivirira kubva pakuwana huremu hwakawanda panguva yekuzvitakura
• kukubatsira kurara zvirinani
• kurerutsa kubata pamuviri zviratidzo sekurwadziwa musana uye kupatira
• deredza njodzi yako yepreeclampsia (kuwedzerwa kweropa panguva yekuzvitakura)
• dzikisa mikana yako yekuda kuitirwa cesarean
• batsira iwe kurasikirwa nepamuviri wako uremu nekukurumidza mushure mekusununguka

Kurovedza muviri kunogona zvakare kudzikisira mikana yako yekukura gestational chirwere cheshuga. Kuva nechirwere cheshuga cheshuga kunogona kuwedzera njodzi yako yekukura chirwere cheshuga chechipiri mushure mehupenyu. Kuita gestational chirwere cheshuga kunogona zvakare kuwedzera njodzi yemwana wako yekuzvarwa akafutisa.

Sekureva kweongororo ya2017, makumi maviri neshanu evakadzi vakafutisa kana vakafutisa vakapinda muchirongwa chemaminetsi makumi matatu katatu pasvondo vakagadzira gestational chirwere cheshuga, zvichienzaniswa neanosvika makumi mana nechimwe muzana yevakadzi vasina kutora chikamu muchirongwa ichi. Iri boka rekurovedza muviri rakawanawo huremu hushoma panguva yekuzvitakura.

Vakadzi vakafutisa kana vakafutisa vakadzi vanoita maekisesaizi kwemaminetsi makumi matatu kusvika makumi matanhatu pazuva, katatu kana kupfuura pasvondo vanogona kudzikisira mukana wekusununguka vana vavo nguva isati yakwana, vakawana vakadzi vane pamuviri vanosvika chiuru nemazana mashanu.

Heano matanho mana anogona kubatsira kusimbisa mhasuru muhudyu mako, garo, uye zvidya.

Kusimudza gumbo repadivi

Makumbo aya anosimudza simbisa mhasuru dziri kumativi ehudyu nehudyu. Makumbo akasimba anobatsira kutsigira huremu hwedumbu rako riri kukura uye anokupa iwe kuwedzera simba panguva yekusununguka kana yave nguva yekusunda.

Kana iwe uchida kushandisa zviyero zvemakumbo, bvunza chiremba wako kutanga uye chengeta iwo akareruka.

Simuka wakatwasuka, chaiko kuseri kwetafura kana cheya, tsoka zvishoma zvakaparadzana. Batisisa pachigaro kuti ubatsire kuchengetedza bharanzi.

• Tora masekondi matatu kusimudza gumbo rako rekuruboshwe 6 kusvika 12 inches kuenda kudivi. Chengetedza musana wako uye makumbo ese akatwasuka. Usanongedze zvigunwe zvako zvekunze; vachengete vakatarisa kumberi. Bata chinzvimbo chechipiri chechipiri.
• Tora masekondi matatu kudzikisa gumbo rako kunzvimbo yekutanga.
• Dzokorora negumbo rako rekuruboshwe.
• Mamwe makumbo, kusvikira iwe wadzokorora iko kurovedzwa ka8 kusvika ka15 negumbo rimwe nerimwe.
• Zorora, wozoita imwe seti ye8 kusvika ku15 uchidzokorora kudzokorora.

Hip kuruka (kushanduka)

Hip flexions inosimbisa chidya nehudyu mhasuru, zvichibatsira kugadzirira muviri wako kuitira basa. Iwe unogona kushandisa zviyero zvemakumbo kana chiremba wako akati zvakachengeteka.

• Mira kudivi kana kuseri kwechigaro chakasimba kana tafura, uchiibata neruoko rumwe kuti ive nechiyero.
• Tora masekondi matatu kukotamisa ibvi rako rekuruboshwe uye uuye naro kure kuchipfuva chako sezvinobvira. Mira yakatwasuka isina kukotama pachiuno kana muchiuno.
• Bata chinzvimbo chechipiri chechipiri, wobva watora masekondi matatu kuti udzikise gumbo rako rekuruboshwe kusvika pasi.
• Dzokorora negumbo rako rerudyi.
• Mamwe makumbo kusvika iwe waita kudzokorora zvisere kusvika gumi neshanu parutivi.
• Zorora, wozoita imwe seti ye8 kusvika ku15 uchidzokorora kudzokorora.

Hip kuwedzera

Chiitwa ichi chinosimbisa chiuno chako kuti chikubatsire kukugadzirira basa. Shandisa zviyereso zvemakumbo kana chiremba wako ati zvakachengeteka.

• Mira gumi nemasere kusvika gumi nemasere masendimita kubva patafura kana chigaro, tsoka zvishoma zvishoma.
• Bhendi kumberi kubva muchiuno pane ingangoita 45-degree angle, wakabatirira patafura kana cheya pachiyero.
• Pachinzvimbo ichi, tora masekondi matatu kusimudza gumbo rako rekurudyi rakanangana neseri kwako usina kukotamisa mabvi ako, uchinongedza zvigunwe zvako, kana kukotamisa muviri wako wepamusoro chero mberi. Bata chinzvimbo chechipiri chechipiri.
• Tora masekondi matatu kudzikisa gumbo rako rekuruboshwe kumashure kunzvimbo yekutanga.
• Dzokorora negumbo rerudyi. Mamwe makumbo, kusvikira iwe wadzokorora iko kurovedzwa ka8 kusvika ka15 negumbo rimwe nerimwe.
• Zorora, wozoita imwe seti ye8 kusvika ku15 uchidzokorora kudzokorora negumbo rimwe nerimwe.

Ibvi kubhururuka (kushanduka)

Chiitwa ichi chinosimbisa mhasuru dziri kumashure kwechidya icho chinokubatsira kuti urambe wakamira uye uchienzanirana nemutoro wako mukuru wepamberi. Kuti uwedzere dambudziko, shandisa zviyero zvemakumbo.

• Mira yakatwasuka, padyo padyo netafura kana cheya, wakabatirira pairi kuti uwane chiyero.
• Tora masekondi matatu kukotamisa ibvi rako rekuruboshwe, uchisimudza tsoka yako kuenda kumagaro ako, kuitira kuti mhuru yako iuye kure kumusoro kumusoro kwechidya chako sezvinobvira. Usafambisa gumbo rako repamusoro zvachose. Bhendesa ibvi rako uye fambisa chete rako repazasi gumbo.
• Tora masekondi matatu kuti udzikise gumbo rako rekuruboshwe rese kudzoka pasi.
• Dzokorora negumbo rako rerudyi.
• Mamwe makumbo kusvikira iwe waita kudzokorora zvisere kusvika gumi neshanu negumbo rimwe nerimwe.
• Zorora, wozoita imwe seti ye8 kusvika ku15 uchidzokorora kudzokorora.

Exercise chengetedzo panguva yekuzvitakura | Kudzivirirwa

Usati watanga chero chirongwa chekurovedza muviri, bvunza chiremba wako kuti uve nechokwadi chekuti chakachengeteka. Chiremba wako anogona kukunyevera pamusoro pekurovedza muviri kana iwe uine chero zvinetswa pakubata kwako pamuviri. Semuenzaniso, kana iwe:

• vane pamuviri pemapatya kana zvimwe zvakawanda
• vari panjodzi yekutangira basa
• vane BP yakakwira
• vane moyo wakagara uripo wehosha yemapapu
• vane placenta previa kana vari pangozi yakanyanya nokuda kwayo
• vanorwara zvakanyanya

Iwo akanyanya akanakisa maekisesaizi panguva yekuzvitakura akadzika maitiro, akadai se:

• kushambira
• kufamba
• kuchovha bhasikoro rakamira
• kuita yakaderera-inobata maekisesaizi
• kutamba
• kudzidzira yoga
• simba rekudzidzisa (bvunza chiremba wako kuti huremu hwakawanda sei hwakachengeteka kuti iwe usimudze)

Kana nhumbu yako iri noutano, iwe unofanirwa kuve uchigona kuita zvakafanana zviitwa zvawakaita usati wabata nhumbu, nekungori kushandurwa kushoma. Dzivisa izvi zviitwa, izvo zvinogona kuve zvine njodzi kwauri nemwana wako:

• yakakwira-inokanganisa mitambo senge tsiva, nhabvu, kana hockey yechando
• crunches kana mamwe maexercise kwaunorara wakatsetseka kumusana kwako, izvo zvinomanikidza tsinga inodzosera ropa kumoyo wako
• zviitiko zvine njodzi senge skydiving kana scuba diving
• yoga inopisa kana zvimwe zvirongwa zvekurovedza muviri izvo zvinoita kuti muviri wako tembiricha isimuke
• zviitiko zvinogona kukonzera kudonha, senge kugomo kuchovha, kutsika kutsika, kana kutasva bhiza

Tora matanho aya pese paunorovedza muviri:

• Inwa mvura yakawanda usati wasvika, panguva uye mushure mekudzidzira kwako.
• Muzhizha, kurovedza muviri mukati umo mune mhepo inodzorwa.
• Pfeka bhandi rekubata nhumbu kuti ubate dumbu rako munzvimbo, pamwe nebhora remitambo kutsigira mazamu ako.

Rega kudzidzira ipapo ipapo uye fonera chiremba wako kana iwe ukawana chero cheizvi zviratidzo panguva yako yekurovedza muviri:

• kubuda ropa kana kuyerera kunoyerera kubva mukati memukadzi wako
• kurwadziwa pachipfuva
• nekukurumidza kana zvisina kujairika kurova kwemoyo
• dzungu kana kupera simba
• kunetseka kufema
• kushaya simba, kurwadziwa, kana kuzvimba mumakumbo ako epasi
• zvipikiso zvenguva dzose