Nhungamiro yaAmai Nyowani yekudzora uremu Mushure mekubata

Zvemukati

• Tanga nekufamba.
• Tora mweya.
• Ipa yako yepelvic pasi nguva yekuporeswa.
• Usaenda ham pane cardio.
• Usakanganwa diastasis recti.
• Simudza smart.
• Ita nguva yekutamba ishande.
• Tarisa pakuwedzera chikafu chine hutano mukudya kwako (kwete kubvisa).
• Chinja yako calorie kuverenga.
• Usakanganwa kuzvitarisira.
• Ongororo ye

Kuderedza uremu mushure mekuzvitakura inyaya inopisa. Ndiwo musoro wenyaya unosvetwa pamusoro pevhavha yemagazini uye unova furu yekukurumidza yehusiku hurukuro dzehusiku dzichingotaridza celeb. . , saka zvinogona kunge iwe uchinzwa kumanikidzwa kuti uone maitiro ekudzora huremu mushure mechecheche, pronto.

Asi kana iwe usina mukurumbira mudzidzisi uye uchida kudya zvinopfuura kungoita muto, kuraira kwese kukandwa kwauri kunogona kuvhiringidza. Ndosaka takabata nyanzvi dzezvekurapa nekusimba (avo vanoitikawo kuve vanaamai) kuti vadzidze matipi epamusoro ekudzora huremu mushure mekuzvitakura. Nekuti kana paine chero munhu anozo "tora," mumwe munhu anga aripo, akazviita-uye aine dzidzo yekuzvitsigira.

Tanga nekufamba.

Munyika yakanaka, "vakadzi vane nhumbu dzakagwinya havafaniri kurega kuita pre-delivery," anodaro Alyse Kelly-Jones, MD, bhodhi-gyn-yakasimbiswa ne Novant Health Mintview muCharlotte, North Carolina. Kuita izvi kunogona kukubatsira kuti uve nekuendesa kwakachengeteka uye kugadzirisa hupenyu hwako, anodaro. Uyezve, iyo American Congress yeVadzvanyiriri uye veGynecologists vanotaura kuti kurovedza muviri kwepamuviri kunoderedza njodzi yekubata chirwere cheshuga uye preeclampsia apo ichivandudza hutano hwepfungwa.

Kunyangwe uine hutano hwepamuviri, asi, Dr. Kelly-Jones anoti kana mwana achinge asununguka, iwe unofanirwa kumirira kweanenge mavhiki maviri usati watanga chero chimiro chekurovedza muviri zvakare. Asi iwo anongova iwo wega gwara rekutungamira: Zvakakosha kuti utaure nachiremba wako wega nezvezvakakurudzirwa mazano uye nguva.

Paunenge iwe wabviswa, Kelly-Jones anoti zvine hungwaru kuisa kufamba pamusoro peyako yepashure peshure-kurasikirwa chirongwa. Izvo zvakadzikira, zvinokuendesa kunze, uye kwemavhiki masere ekutanga, kufamba kwemaminetsi gumi kusvika gumi nemashanu kwakakwanira muviri wako, anodaro. (Kana uri kunzwa kuzvida, unogona kuwedzera furo kukunguruka nekutambanudza.) Rangarira, uchiri kupora. uye kujairira hupenyu nemwana achangozvarwa - hapana chikonzero chekumhanyira.

Tora mweya.

Ichi chikamu chakakomba chepashure-nepamuviri uremu hwaunogona kunge usipo, anodaro Sarah Ellis Duvall, murapi wepanyama uye muvambi weCoreExerciseSolutions.com. "Kunyangwe kufema kungaratidzika kunge kuri nyore, kana iwe uine pamuviri mwana anosundira kunze nekukwira padhiramu, unova musuru mukuru unobatanidzwa mukufema," anodaro. "Izvi zvinokanda vakadzi vazhinji mumaitiro asina kudzika ekufema izvo zvinoita kuti kupora kutore nguva yakareba, nekuti zvinoita kuti diaphragm iite flat pachinzvimbo chekuchengetedza chimiro chayo senge dome." Izvo zvinoita kuti zvive zvakaoma kuti diaphragm ibvumirane, anowedzera, uye sezvo diaphragm nepelvic floor zvinoshanda pamwechete pakufema kwega kwega, kudzikisira iyo yakasarudzika diaphragm basa zvakare kunoderedza yako yepelvic pasi basa.

Haisi chokwadi kana iwe uri kuona iyi isina kudzika yekufema maitiro? Kutanga, Duvall anoti mira pamberi pegirazi uye utore kufema kwakadzika. Kana wadaro, tarisa kwainoenda mhepo: Kana ikayerera ichienda kuchipfuva chako nedumbu, zvikuru-uri kuita chaizvo zvaunofanira kuita. Asi kana ikaramba iri mumutsipa wako nemapendekete (hauone chipfuva chako kana abs ichifamba), dzidzira kufema kwakadzika kurovera kanokwana kaviri pazuva kwemaminetsi maviri, anodaro Duvall.

Ipa yako yepelvic pasi nguva yekuporeswa.

Vakadzi vazhinji vakatarisana nemabatirwo ekudzora huremu hwevana nekukurumidza zvekuti, vasingatombozviziva, vanokanganwa nezve yavo pasi pechiuno. Iko kukanganisa, nekuti ongororo inoratidza kuti makumi mashanu neshanu muzana evakadzi vanounza vaginally uye makumi mana neshanu muzana nechikamu chekusiyiwa vanozove nerumwe rudzi rwepelvic pasi kusagadzikana. (PS Maopioid anodiwa here mushure meC-chikamu?)

Zvine musoro: Kununura idiki, pelvis inovhurika. Kunyangwe izvo zvakanaka zvekugadzirira kuburitsa mwana kunze, Duvall anoti hazvisi-zvakanyanya-zvekumisa kubuda uye kutsigira nhengo dzedu dzekubereka mushure mekusununguka. Saka kana iwe usingatenderi yakakodzera nguva yekudzoreredza uye chaiko "kusvetuka" mukudzikira uremu mushure mekuzvitakura, kutsvagurudza kunoratidza kuti ndiyo nzira zvingangoita kuti iwe uve nezvinetso zvedundira mumugwagwa.

Mhinduro: Panzvimbo pekukwakukira mukukwikwidza zvine simba sekumhanya kana kusvetuka tambo, namatira kuzvinhu zvine simba, sekufamba, kwemwedzi miviri yekutanga - wobva wawedzera mune dzimwe sarudzo (funga kushambira, kuchovha bhasikoro, yoga, kana Pilates) ye mwedzi wechitatu, kaviri kana katatu pasvondo, anodaro Duvall. "Zviri nyore kuisa simba rakawandisa pauriri hwepelvic paunenge uchivhima bhasikoro, uchikotama muyoga kana Pilates, kana kubata mweya wako mudziva," anotsanangura kudaro. "Zvinhu izvozvo zvinoshamisa kuwedzera mukati mushure nguva yekutanga nekupora kwepasuru yapfuura. "

Usaenda ham pane cardio.

Vakadzi vazhinji vanowira mumusungo wekuenda mabhora-kune-iwo-madziro pane cardio kuvabatsira kurasikirwa nehuremu hwemwana. Asi hazvo hachisi chinhu chakakomba chinhu sezvaungafunge: Kukwana mumaminetsi makumi maviri zvikamu katatu kana kana pavhiki mushure mekunge warova mwedzi wematatu pane zvakawanda, anodaro Duvall. Yese yenguva yako yekurovedza muviri inofanirwa kusimba pakuvakazve simba rako-kunyanya simba repakati, iro Duvall anoti rinotora kurova kukuru panguva yekusununguka.

Usakanganwa diastasis recti.

Uku kupatsanurwa kwemhasuru hombe yemudumbu, inonzi naDr Kelly-Jones "yakonzerwa nechibereko ichikura uye ichisundira kumberi," kunoitika kakawanda kazhinji kupfuura zvaungafungire: Kutsvagurudza kunoratidza kuti 60 muzana yaamai vatsva vari kubata nayo nhanhatu mavhiki mushure mekusununguka, uye nhamba iyoyo inongodonha kusvika ku32 muzana gore rakazara mushure mokuberekwa. Uye hazvina basa kana wanga uine abs yesimbi pamberi pemwana, kana. "Funga nezve izvi seyakakosha yekubatanidza nyaya kupfuura simba repamoyo," anodaro Duvall. "Zvinogona kuitika kune chero munhu, uye vakadzi vese vanopora pane imwe nhanho."

Usati wasvika pakupora, zvakadaro, iwe unofanirwa kuziva kana paine dambudziko. Nhau dzakanaka ndedzekuti iwe unogona kutarisa kumba (zvisinei, haisi pfungwa inotyisa kuti chiremba wako akutarise iwe). Tevedza bvunzo dzenhanho nhatu kubva kuDuvall pazasi, asi rangarira: Kubata kwakapfava, kunyoro ndiko kwakakosha. Kana uine diastasis recti, nhengo dzako dzinobuda pachena, saka kupuruzira zvine hukasha hakuna zvakunobatsira.

1. Rara wakarara pamusana wako nemabvi akakotama. Zvinyoro isa zvigunwe zvako pakati peabs yako, inenge inch pamusoro pegumbo rako.

2. Simudza musoro wako inchi kubva pasi uye nyatsodzvanya pasi neminwe yako padumbu rako. Inonzwa yakasimba here, kunge trampoline, kana minwe yako kunyura mukati? Kana ikanyura uye nzvimbo yacho inopfuura 2 1/2 minwe yakafara, izvo zvinoratidza diastasis recti.

3. Fambisa zvigunwe zvako kusvika pakati pakati pembabvu yako nebhatani redumbu, uye tarisa zvakare. Ita zvimwechetezvo pakati pechiuno chako nebhokisi redumbu. Diastasis recti inogonawo kuitika panguva idzi.

Kana iwe uchifunga kuti ungave uine diastasis recti, taura nachiremba wako kuti akwanise kukurudzira nzira yekuita, sezvo inogona kukonzeresa kumarwadzo ekumusana uye nenyaya dzemukati dzepelvic, sekusagadzikana. Kazhinji kesi dzinogona kuporeswa kuburikidza nekurovedza muviri, uye chiremba wako kana chiremba wepanyama anogona kupa zvakadzama info nezve zviitwa zvipi zvekudzivirira (kunge crunches) uye izvo zvekugara uchishanda mune yako maitiro.

Simudza smart.

Zvinonyanya kukosha kupfuura mushure memimba kurasikirwa kwehuremu isimba remuviri wako wepamuviri, sezvo iwe uchida kushandisa iyo bod zuva nezuva kutarisira mwana wako achangoberekwa, anodaro Dr. Kelly-Jones. Uye harisi basa riri nyore. "Hupenyu nemwana achangozvarwa hunoita kuti tisimudze zvinhu zvinorema mushure mekusununguka," anodaro Duvall. "Zvigaro zvemotokari zvino zvine zvinhu zvinoshamisa zvekuchengetedza, asi zvinogona kunzwa sokuti zvinorema zvakafanana necheche yenzou. Wedzera mwana uye bhegi reputi pamapfudzi, uye amai vatsva vanogona kunge vari paMitambo yeCrossFit."

Ndosaka Dr.Kelly-Jones achikurudzira kumwaya maekisesaizi semapapu, squats, uye mapush-up mune ako ezuva nezuva maitiro. Imwe neimwe inovaka simba repakati, rinova iro rinova hwaro hwekuti simba rako rose rinobva kupi pese paunosimudza zvakakosha izvi zvichangozvarwa. Zvino, pese paunotora chimwe chinhu, Duvall anoti chengeta fomu rakakodzera mundangariro: Bhendesa mabvi ako, shandura chiuno kumashure, uye chengetedza rako repazasi rakatsetseka paunenge uchidzikira padyo nepasi. Ah, uye usakanganwa kuburitsa mweya paunenge uchisimudza-izvo zvichabatsira kuita kuti kufamba kunzwe kuri nyore.

Ita nguva yekutamba ishande.

Kuva nemwana achangoberekwa kunogona kukurira, izvo zvinogona kuita nyore kuderedza uremu mushure memwana kunzwa sekunge kuzere kuremerwa. Ndosaka Duvall achikurudzira kuita zvakawanda. "Joinha moms 'fitness group ine yakasimbiswa postpartum kugwinya murairidzi kuti ushandise zvakanyanya mazuva emwana wako ekutamba, kana kurovedza muviri panguva yepashure uchishandisa chirongwa chemumba, senge maDVD kana nzira dzekushambadzira, kana zvanyanya kuoma kubuda mumba," akadaro anodaro. (Livestream Workouts iri kushandura maekisesaizi evanhu kumba.)

Kunyangwe zvakatonyanya kukosha kupfuura kuwanda kwemabasa akawanda, zvakadaro, kuri kukumbira rubatsiro kana iwe uchiida. "Hatitore rimwe bheji rekuremekedzwa nekuzviita wega," anodaro Duvall. Saka bvunza mumwe wako kuti atore nguva yekutarisa mwana paunenge uchitora pamakumbo, kana kuti zvimwe bhajeti yako mari yekuisa mari kumuchengeti kuitira kuti uwane imwe nguva yangu yekuita miitiro yekusimba yaunoda.

Tarisa pakuwedzera chikafu chine hutano mukudya kwako (kwete kubvisa).

Iko hakuna mashiripiti piritsi yekukubatsira iwe kurasikirwa nemwana mucheche, asi "chikafu ndicho chakasimba kwazvo mushonga watinoisa mumuviri wedu zuva rega rega," anodaro Dr. Kelly-Jones. "Kakawanda chikafu chinogadzirwa nemakemikari chatinodya, varombo chikafu chedu uye zvakanyanya kunzwa isu."

Asi pane kutarisa pane chikafu iwe handikwanise idya, Duvall anoratidza kufananidzira "gomba rekudya," iro rinozadzwa nekudya kwega kwega uye sarudzo yesvutugadzike yaunoita muzuva. Zvinokubatsira kuti upinde mupfungwa dzekuti, 'Chii chandingadururira mukati?' Panzvimbo pekuti, 'Chii chandinofanira kucheka?' Izvi zvinoita kuti uone nzira yekudzora huremu mushure mekubata pamuviri nekukurumidza kunzwa kuchikwanisika, anotsanangura. Iko kushanduka zvakare kunoderedza kushushikana, iyo inocheka pasi cortisol-a stress hormone inogona kuita kuti muviri wako ubatisise mafuta edumbu.

Kana iwe uchinetseka kuti uwane chekudya, Duvall anoti zvibvunze mibvunzo yakaita, "Pane mavara akakwana mundiro yangu here?" "Ndiri kuwana mafuta ane hutano here?" uye "Pane mapuroteni akakwana here kuti andibatsire kuvaka tsandanyama?" Imwe neimwe inogona kushanda senhungamiro yekubatsira iwe kuita sarudzo dzakanaka.

Chinja yako calorie kuverenga.

Kana vatengi vachibvunza Dr. Kelly-Jones marashiro emwana mafuta, chinhu chekutanga chaanovaudza ndechekusvetuka yakazara koriori. "Handifunge kuti kuverenga macalorie kwakakosha sekuverenga macronutrients, ayo ari ma carbs, mapuroteni, uye mafuta," anodaro. Sei? Unoda mafuta akakwana kuti upe uye uchengete mwana wako, uye dzimwe nguva iwo ane huwandu hwekoriori. (Zvichiri kuda gwara rakajairika? Iyo USDA inokurudzira kuti moms vatsva havazombonyura pazasi pe1,800 macalorie pazuva.)

Kuti uwane mufananidzo wakakomberedzwa wezvauri kudya, Dr. Kelly-Jones anokurudzira kuteedzera kudya kwako uye zvekudya zvekudya uine yemahara app senge MyFitnessPal. Chinangwa chingangoita makumi matatu muzana mafuta ane hutano, 30 muzana mapuroteni, uye makumi mana muzana carbs pakudya kwoga kwega kana postpartum uremu chiri chinangwa chako chikuru, anodaro.

Dr. Kelly-Jones anoti zvakare kuyamwisa kunogona kuve kwakakomba mutambo-shanduko mune yako post-nhumbu uremu-kurasikirwa chirongwa, kana iwe uchida uye uchikwanisa kuzviita. "Kuyamwisa kunopisa anokwana mazana mashanu macalorie pazuva, zvakada kufanana neizvo iwe zvaungatsve mukati mekufamba kweawa," anodaro Dr. Kelly-Jones. "Izvo zvinowedzera kusvika pamapaundi maviri kusvika maviri pasvondo."

Usakanganwa kuzvitarisira.

Kune angangoita mabhiriyoni matipi ekuti ungarasikirwa sei nemwana uremu nekukurumidza, asi Duvall anoti kuzvichengeta-chinhu chakanyanya kukosha chaungaitire iwe nemhuri yako. "Ndinoziva zvinoita kunge zvakapusa, asi paunenge uchiedza kusarudza kuti mbichana mbichana inofanira kugara mutswanda kusvika mangwana kana kuti iwe unofanirwa kurovedza muviri, ita sarudzo yekuti kuzvichengeta kwakakosha," anodaro. "Laundry inogona kumirira, asi hutano hwako, kugwinya, uye mufaro hazvifanirwe kudaro."

Ongororo ye