7 postpartum Exercises uye maitiro ekuita

Zvemukati

• Exercises kune pelvic pasi
• 1. Basic perineum contraction kurovedza muviri
• 2. Yepamberi perineum contraction kurovedzera
• 3. Kegel kurovedza muviri
• Maekisesaizi edumbu
• 1. Zambuko
• 2. Dumbu nebhora
• 3. Surfboard
• 4. Hypopressive jimunasitikisi
• Kuchengeta panguva yekurovedza muviri

Kudzidzira kwePostpartum kunobatsira kusimbisa dumbu uye chiuno, kugadzirisa mamiriro, kubvisa kushushikana, kudzivirira kushushikana kwepashure kwekubereka, kugadzirisa manzwiro uye kurara, uye kukubatsira kurasikirwa nehuremu.

Kazhinji, kurovedza muviri kunogona kutanga mazuva gumi nemashanu mushure mekuzvarwa kwakajairika kana mavhiki matanhatu kusvika masere mushure mekusiyiwa, sekureba sekunge chiremba anozvara achiburitsa zviitiko zvemuviri. Naizvozvo, zvinogara zvichikosha kuti uongorore zvekurapa uye uongorore kana zviitwa zvacho zvichigona kuitwa kuitira kuti usakanganisa kupora.

Kudzidzira kwePostpartum kunogona kuitirwa kumba uye hakufanirwe kushandisa macalorie akawandisa, kuti asakanganisa kugadzirwa kwemukaka wemukaka uye usakanganisa maitiro ekuyamwa. Panguva kana mushure mekuita maekisesaizi, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

Exercises kune pelvic pasi

Mimwe mitezo yepelvic pasi inogona kuitwa inosanganisira:

1. Basic perineum contraction kurovedza muviri

Iwo wekutanga kurovedza kwekupwanywa kwepineineum kunogona kuitwa iko chaiko mushure mekusununguka kuti ubatsire kusimbisa pechiuno pasi uye kurwisa weti kusagadzikana.

Kugadzira: rara nemusana ukotamise makumbo. Bvumirana neparineum kwemasekonzi mashanu kusvika gumi sekunge wakabata weti. Panguva imwecheteyo, chibvumirano cheanus sekunge chakateya chigaro. Kuzorora. Ita gumi seti yezvikamu gumi pazuva.

2. Yepamberi perineum contraction kurovedzera

Iyo yekumberi kurovedza muviri kwekudzvinyirira kweperineum inoshanda mhasuru dzepelvic pasi uye zvakare inobatsira mukusimbisa dumbu. Ichi chiitwa chinofanirwa kuitwa nerubatsiro rwebhora.

Kugadzira: uine musana wako kumadziro, isa bhora pakati pemadziro uye musana wako. Netsoka dzako upamhi-hupamhi hwakaparadzaniswa, bvumirana pasi pechiuno nedumbu. Bhendesa mabvi ako sekunge iwe ugere pachigaro chisingaonekwe. Iyo lumbar musana haifanire kurasikirwa nekubatana nebhora uye kufamba kunofanirwa kuitwa nekuumba musana kubhora. Gara munzvimbo iyoyo kwemasekonzi mashanu uye dzokera kunzvimbo yekutanga. Dzokorora chiitwa katatu.

3. Kegel kurovedza muviri

Kegel kurovedza muviri isarudzo yakanaka yekusimbisa mhasuru dzepelvic pasi, kurwisa weti kusagadzikana uye kugadzirisa hukama hwepedyo, semuenzaniso. Ona maitiro ekuita iko kegel kurovedza muviri.

Maekisesaizi edumbu

Mushure mekuregererwa kwekurapa, kurovera kwepamuviri kwepamuviri kunogona kuitwa kaviri kana katatu pasvondo, muzvikamu zvitatu zvekudzokorora gumi kusvika makumi maviri.

1. Zambuko

Iyo bhiriji chiitiko chinobatsira kusimbisa dumbu, kubwinya uye zvidya, pamusoro pekubatsira kudzikamisa pasi pechiuno.

Kugadzira: rara nemusana nemaoko ako ari mutsetse nemuviri wako, pfugama mabvi ako uye tsigira tsoka dzako pasi. Bvumirana chiuno, dumbu uye magaro uye simudza chiuno chako pasi, pasina kubata chigaro chako pasi. Bata chinzvimbo ichi kwemasekondi gumi uye udzikise chiuno chako.

2. Dumbu nebhora

Dumbu sarudzo yakanaka yekubatsira kusimbisa dumbu uye rinogona kuitwa nerubatsiro rwebhora.

Kugadzira: rara nemusana, maoko ako akaenzana nemuviri wako woisa bhora pakati pemakumbo ako, kumakumbo. Simudza makumbo ako nebhora, uchikotamisa mabvi ako, sekunge wakagara pachigaro chisingaonekwe. Dzokera kunzvimbo yekutanga, zorora uye dzokorora mafambiro gumi kusvika gumi neshanu.

3. Surfboard

Bhodhi chiitiko chinobatsira kusimbisa dumbu, kugadzirisa mamiriro, kuwedzera metabolism, mukuwedzera pakubatsira nemuviri wemuviri.

Kugadzira: rara nedumbu rako wosimudza muviri wako, uchitsigira maoko chete nezvigunwe zvako pasi, nguva dzose nedumbu rako rakabatwa uye musoro wako nemuviri zvakatwasuka, zvakabatana nemuzongoza wako. Inofanira kumiswa munzvimbo iyi kwemasekondi makumi matatu kusvika makumi matanhatu. Imwe sarudzo, kana uchinetseka kugadzira bhodhi uku uchitsigira zvigunwe zvako, kutsigira muviri wako nemabvi ako.

4. Hypopressive jimunasitikisi

Hypopressive gymnastics inoyevedza postpartum kurovedza muviri sarudzo yekutaurisa mudumbu, mukuwedzera pakusimbisa pechiuno, kurwisa weti kusagadzikana uye kugadzirisa kuyerera kweropa kwenzvimbo, izvo zvinovandudza kuita kwepabonde.

Tarisa vhidhiyo yemabatiro aungaita hypopressive gymnastics.

Kuchengeta panguva yekurovedza muviri

Dzimwe chengetedzo dzinofanira kutorwa panguva yekusununguka mushure mekubata muviri ndeiyi:

• Ramba uine hydrated kudzivirira kupera mvura mumuviri uye kusakuvadza kugadzirwa kwemukaka;
• Tanga zviitiko zvishoma nezvishoma uye zvishoma nezvishoma, zvishoma nezvishoma kuwedzera kusimba, kuremekedza miganho yemuviri kudzivirira kutaridzika kwekukuvara kana kukanganisa kupora kwepashure kwekubereka;
• Pfeka mbatya dzakanaka uye bhurera rekutsigira, kana iwe uchiyamwisa, kudzivirira kusagadzikana panguva yekurovedza muviri.

Uye zvakare, kana iwe uchinge uchinge uchirwadziwa nemudumbu, kubuda ropa mukati memadzimai kana kusagadzikana kamwe kamwe munzvimbo yemukati, unofanirwa kumira kuita zvekuita nekukasira uye kuzvitaurira chiremba wako.