Kutaura Adieu kune Yako Postpartum Belly (asi Kuipemberera Izvo, Zvakare)

Zvemukati

• Chii chakaitika kudumbu rangu?
• Nguva yekurasikirwa nedumbu rekubereka
• Nhanho dzinoshanda kuti ubvise zvakachengeteka dumbu rako
• Exercise kurudyi
• Idya zvakanaka
• Belly inoputira, mabhanhire, uye corsets - chii rudyi?
• Kutora

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

Makorokoto! Muviri wako wakangokura munhu mutsva. Izvo zvinoshamisa kwazvo!

Kana iwe wakaita sevakawanda vedu, iwe ungangove uine mashoma "ehondo maronda" kuratidza kuti iwe wakapinda kuburikidza. Yup, tiri kutaura nezvekunakidzwa kwepashure pekusununguka sekuneta, rollercoaster manzwiro, misodzi… uye iro dumbu rekubereka.

Pane mamwe mazuva, iwe ungatonzwa sekunge iwe unofanirwa kusarudza pakati peguruva dumbu uye cuddles achangoberekwa! Asi zvirinani pakutanga, pemberera muviri wako nezvazvakaitwa uye ziva kuti chiriporipano dumbu rakadzika rakawedzeredzwa uye pamwe rinokodzera zvirinani kune vane mukurumbira nevarairidzi vega uye vanogara-mune vanamukoti.

Mushure meizvozvo, unogona kutora moyo mukuziva kuti pane zvinhu zvaunogona kuita kuti uderedze huremu hwecheche hunoratidzika kunge hwakaomarara panhavi yako yepakati.

Chii chakaitika kudumbu rangu?

Mwana abuda… saka chii chiri kugadzira dumbu kukura? Iro mafuta emudumbu kana akasununguka ganda kana mahormone kana chii?

Zvakanaka, zvishoma zvese. Iwe wakawana huremu, zvinova ndizvo chaizvo zvaunofanirwa kuita. Tsandanyama dzako dzemudumbu - mabhandi maviri akafanana etsandanyama anotsigira musimboti wako - wakatambanudzwa.

Funga nezvazvo: Avhareji achangoberekwa anorema anenge mapaundi manomwe (3.2 kilograms). Misumbu yako yemudumbu (abs) uye nyama yakabatana yaifanira kutambanuka kuti iite nzvimbo yeiyo. Panguva imwecheteyo, ura hwako hudiki, sigmoid colon, uye mudumbu zvakachinja zvine hunyoro kuti upe kunyange mwana imwe nzvimbo.

Pamusoro pehuremu hwekuwedzera uye kutambanudza, muviri wako wakaburitsa mahormone kuita kuti nyama yekubatanidza iwedzere kuwedzera. Kufema muhunhu uhwo huchangozvarwa - wakashanda nesimba kuti uwane.

Nguva yekurasikirwa nedumbu rekubereka

Iwe unoziva kuti wakazviwana sei - ikozvino unozvirasa sei?

American College of Obstetricians uye Gynecologists inoti zvichienderana nemuviri wako index (BMI), waifanira kunge wakawana pakati pegumi nemana kusvika makumi mana emapaunzi (mashanu kusvika gumi nemasere makirogiramu) panguva yepamuviri. Nhau dzakanaka ndedzekuti iwe ucharasikirwa nehumwe hwehuremu ipapo ipapo.

Kurema kwecheche kunotanga kubva - izvo zviri pachena. Iwe zvakare uchadonhedza nezvemamwe mapaundi mashoma ipapo paunorasikirwa neropa, zvinwiwa, uye amniotic fluid.

Kwevhiki yekutanga waberekwa, unogona kuona kuti uri kumhanyira kuchimbuzi kakawanda uye kuti paunomuka husiku, uri mapyjama akanyoroveswa nedikita. Idzi nhamo dzekuwedzera inzira yemuviri wako yekuzvibvisa pane imwe mvura.

Pakupera kwemwedzi wekutanga, unogona kunge wadurura kusvika pamakumi maviri emapaunzi pasina zvakanyanya kuyedza. Mirira mamwe mavhiki maviri kuti chibereko chako chidzokere kumashure kune saizi yayo yekutanga, uye dumbu rako rinotaridzika kunge rakapfava.

Uye kana iwe uchiyamwisa, ziva kuti kuyamwisa hakusi kwekungopa chete nekugumbatira - zvinogona zvakare kukubatsira kuti uderedze huremu.

Sekureva kweAccount of Nutrition uye Dietetics, vanaamai vanoyamwisa vanoshandisa mazana mana kusvika mazana mashanu macalorie zuva nezuva kuita huwandu hwakazara hwemukaka hunodiwa nevacheche vakawanda kubva pakuzvarwa kusvika pamwedzi mitanhatu.

Uye zvirinani zvakaratidza kuti amai vanoyamwisa chete kweinopfuura mwedzi mitatu vanowanzo kudzikira huremu hwakawanda kupfuura avo vasingadaro. (Izvo zvakati, kwete zvese amai vanodonhedza mapaundi nekukurumidza pavanenge vachiyamwa.)

Vazhinji vanachiremba uye varapi vemuviri vanokurudzira kumirira vhiki nhanhatu usati watanga chirongwa chepamutemo chekurovedza muviri kana iwe uine chisina kuomarara kusangana kwevakadzi kana masvondo masere kana iwe uine cesarean delivery.

Saka iwe uri mwedzi yakati wandei mushure mekusununguka uye uchinzwa kusimba uye zvakanyanya kunge wako wekare kuzvidzora? Heano maitiro ekushingairira uye nekuchengetedza wave adieu kudumbu rako.

Nhanho dzinoshanda kuti ubvise zvakachengeteka dumbu rako

Exercise kurudyi

Kuwana kurovedza muviri uye kudya zvine hutano kunobatsira iwe kuti udzokere kune yako yepamuviri uremu mukati memwedzi mishoma. Asi kana iwe uchida kuona iro dumbu rakadzika, uchafanirwa kuita maekisesaizi anotarisa ako mhasuru yemudumbu. Uye heino chakavanzika: Usakurumidza kuenda kunotsenga.

Rangarira iyo inobatanidza matishu pakati pemabhandi eako abs akatambanudzwa? Chinhu chidiki chekutambanudza chinoitika mune nhumbu dzese uye zvakajairika. Sezvo tishu rinotanga kupora, rinozozvigadzirisa pacharo. Asi zvinoratidza kuti dumbu crunches rakaitwa nekukurumidza chaizvo rinotambanudza rinobatanidza nyama kunyanya uye riite rakatetepa uye risina kusimba. Kwete izvo zvaunoda zveiyo yakasimba, inotsigira musimboti.

Kutanga neakakodzera maekisesaizi, iwe unoda kusimbisa yako yakadzika yepasuru mhasuru - yako inoyambuka abdominis. Funga nezve mhasuru iyi se "bhanhire" remukati remuviri wako.

Nepo iwe uchizoda kutaura kune wepanyama murapi kana chiremba wako kune akafanana maekisesaizi iwe aunogona kuita zvakachengeteka, pelvic tilts inzira yakanaka yekutanga. Sunga jira rakasimba zvakapoteredza dumbu rako kuti utsigire yako abs uye uite izvi:

• Nhema kumusana, isa tsoka dzako pasi, uye ukotamise makumbo ako.
• Dhonza bhatani rako remudumbu mukati kumusana wako uye simudza chiuno chako pasi.
• Simbisa magaro ako uye bata kwemasekonzi mashanu.
• Vavarira kwemaseti mashanu e20 kudzokorora.

Mukati memasvondo masere kusvika gumi nemaviri, iwe unofanirwa kunge wakagadzirira kuenda kune zvakadzika zvemudumbu. Mumwe wevakadzi makumi mana vakaratidza kuti epamoyo-inosimbisa kurovedza muviri inoshanda! Kufungisisa kuti zvinokwana kangani? Sekureva kweAmerican Council paKurovedza muviri, unogona kuita mhasuru-toning kurovedza kwepamuviri katatu pavhiki.

Heano mamwe matumbu makuru ekusimbisa maitiro iwe aungade kuedza:

• Forearm puranga. Rara pasi nezvigaro zvako pasi. Simukai zvigunwe zvenyu. Suck mudumbu rako. Simbisa magaro ako. Bata makumi maviri uye uvake paunenge uchisimba.
• Reverse crunch. Rara pasi nemusana nemabvi ako akakotama uye zvidya zvako zvakaringana pasi. Uchishandisa yako abs, isa mabvi kuchipfuva chako. Bata 2 kuverenga uye dzokorora kagumi.
• Scissor inorova. Nhema kumusana nemakumbo ako akatwasuka. Simudza makumbo maviri kubva pasi wobva wagera makumbo ako nekuadzikisa nekuasimudza neimwe nzira. Ita 15 kusvika makumi maviri kudzokorora.

Hechino chinhu iwe chaunofanirwa kuziva: Kana yako abs yakaparadzanisa anopfuura maviri kusvika 2,5 masentimita - diastasis recti - uye iwe usingaone chero kuvhara kweiyi nguva nenguva uye kurovedza muviri, ungangoda kuvhiyiwa kugadzirisa izvi.

Idya zvakanaka

Paunenge uchichengeta mwana achangoberekwa 24/7, zviri kuyedza kusvika kune chokoreti uye kurambidza kudya zvine hutano kune zvakapfuura - kunyanya pakati pehusiku apo imba yese yakarara zvakarara. Saka heano zvimwe zvakapusa, zvinonaka, zvine hutano zvekudya.

• high-fiber cereal yekuchengeta yako system ichimhanya zvakanaka (hapana munhu akakuudza kuti husimbe hura hunowanzo mushure mekuzvarwa - pomera yako hondo-yaneta kugaya system uye mahormone)
• cheka muriwo nemichero
• pakarepo oatmeal
• yogati yakaderera-mafuta inosaswa negranola kana michero yakaomeswa

Belly inoputira, mabhanhire, uye corsets - chii rudyi?

Izvi zvese zvinotsigira dumbu rako uye kudzika kumashure uye zvinokupa rakapfava dumbu, asi hazvichinje chimiro chako. Vanamai vakave necarearean delivery vanowanzo tout ivo nekuti vanogona kubatsira iyo incision kupora nekubvisa kumanikidza. Asi c-chikamu amai havasi ivo chete vateveri.

Heino nitty-gritty:

• Postpartum dumbu rinoputira zvakagadzirwa neshinda inogadziriswa inovhara torso yako kubva pambabvu kusvika muchiuno.
• Chiuno cincher inowanzo gadzirwa neyakaomarara zvinhu, inovhara iwe kubva pazasi pebust kusvika muchiuno, uye uine hoko uye kuvhara maziso. Ivo vanokupa iwe kuwedzera kudzvinyirira uko kunogona kukonzera kukuvadza kupfuura kunaka, saka iwe uchazoda kudzivirira izvi.
• Corsets haisi ingori chete ma1850s. Unogona kuvawana nanhasi, asi ivo vachakupa iyo yekuwedzera compression yaunoda kudzivirira.

Kana chiremba wako achikurudzira kuputira dumbu, ungangozvipfeka kwemaawa gumi kusvika gumi nemaviri pazuva kwemavhiki matanhatu kusvika masere. Kurira kunoyedza? Rangarira kuti iwe uchiri kuda kushanda avo abs usati wagona kutaura chokwadi kune iro dumbu.

Heano mamwe emakumbo ekuputira sarudzo yekufunga:

• Belly Bhanditi Yekutanga Belly Kuputira
• UpSpring Shrinkx Belly Postpartum Belly Kuputira
• Ingrid & Isabel Bellaband

Kutora

Uri kudya zvine hutano, kurovedza muviri, kushanda yako abs ... uye dumbu rako riri zvakadaro ipapo. Chii manje?

Usatombo kunetseka kana iwe uchiri uine dumbu pa3 kana kunyangwe mwedzi mitanhatu mushure mekusununguka. Chirevo "9 mwedzi yekuchiisa; 9 mwedzi kuti ubvise "inogona kunge isainzi sainzi, asi yakauya kubva pane zvakaitika kuna vanamai vazhinji senge iwe.

Kana iwe uchinzwa kuti huremu hwechecheche hwave chikamu chako nekusingaperi kana uine chero mimwe mibvunzo, svikira kune wako wezvehutano kuti akubatsire. Uye tora imwe whiff yeiyo inotapira yemwana kunhuhwirira uye udzivise muyedzo wekuenzanisa manotsi nevamwe amai. Nekuti isu tiri mumwe nemumwe parwendo rwake.