Zvese Zvaunoda Kuziva Nezve Kumhanya neJogging Stroller, Maererano Nenyanzvi

Zvemukati

• Iyo Kudzidza Curve
• Pelvic Floor Precautions
• Maekisesaizi Ekuwedzera
• Gara Wakachengeteka uye Gadzirira
• Stroller Kutenga
• Ongororo ye

Vanamai vatsva vari (zvinonzwisisika!) Vakaneta vese.nguva yacho., Asi kubuda panze kuti uwane mhepo nyowani nyowani uye (chiremba-anotenderwa) kurovedza muviri kunogona kuita nyika yakanaka kune amai nemwana. Kumhanya nemutambi wekumhanya isarudzo inoshamisa kune vanaamai vanotarisa kuti vapinde mune mamwe nhanho vachipedza nguva yakanaka nemwana wavo mudiki. Heano mamwe matipi usati wasimudza jog-inoshamwaridzika mutyairi.

Iyo Kudzidza Curve

Kunyangwe iwe uri mumhanyi ane ruzivo, anomhanya stroller newbies anofanirwa kutarisira curve yekudzidza. "Kumhanyisa kwako kuchanonoka pane kumhanya usina mutyairi, kunyanya kana uchinge wajaira huremu hwekufamba uye kuramba," anodaro Catherine Cram, M.S. Kudzidzira kuburikidza neMimba Yako Pamuviri.

Nezvekuchinja kwechimiro, "chinhu chikuru ndechokutanga kunzwisisa kumhanya kwechisikigo pasina mutyairi wekumhanya," anodaro chiremba wemuviri Sarah Duvall, D.P.T. "Unorasikirwa nemuchinjikwa wemuviri-mutenderera netambo yekumhanya. Uye kana iwe uchinge warasa iwo muchinjikwa-wemuviri unomhanya pateni, unorasikirwa nezvimwe zvinofanirwa kunge zvichishanda."

Anoti iyo yakamisikidzwa-yemberi chinzvimbo yaunochengeta paunenge uchisundidzira stroller zvinoreva kuti iwe unorasikirwa nepakati-kumashure kufamba, uye nekuti "zvakaoma kusundira kure kana usiri kutenderera, unorasikirwa kumwe kubatanidzwa." Sekureva kwaDuvall, isu tinofema zviri nyore kana paine kufamba mukati-kumashure, kuitira kuti kushomeka kwekufamba kunogona kutungamira kune isina kudzika yekufema maitiro.

Edza kutora nguva refu, kufema kwakadzika panguva yako yekumhanyisa stroller yekuchengetedza okisijeni kuyerera uye kunakirwa nejog neako mini kopi. (Yakabatana: 9 Zvinhu Zvaunofanira Kuziva Nezve Postpartum Exercise)

Pelvic Floor Precautions

Duvall anoti kufema kwakadzama kunogona kubatsira nenyaya dzepelvic floor dzinogona kusangana naamai vatsva, sekubuda dundira kudiki kusvika kune zvakakomba (kunyangwe zvisingawanzo kuitika) prolapse.

Chenjerera kuwedzera ovha yako yepazasi abs kana uchipwanya zvikomo. Ndechipi chiratidzo chekuudza zvekuzviwedzeredza? Duvall anoti tsandanyama dzako dzepazasi dzemudumbu dzichasundira kunze uye mberi. "Kumhanya chiiko chiitiko chikuru chepasi peguvhu. Iwe unofanirwa kungozvigadzirira," anowedzera. Zvinoreva, ita shuwa kuti muviri wako wakasimba zvakakwana kuti utsungirire maitiro - zvakare ive shuwa yekusanganisa yekurovedza muviri kugadzirisa gait shanduko (glute mabhiriji, clamshells, uye plank misiyano). Kana iwe uine pelvic pasi zvinonetsa, iye anokurudzira kuti uongororwe nachiremba wepanyama. (Yakabatana: Pelvic Floor Exercises Mukadzi wese Anofanirwa Kuita)

Kuti uderedze kuchinja kwekufamba kubva pakumhanya nemutambi wekumhanya, Duvall anokurudzira kuyedza kusunda mutakuri neruoko rumwe worega rimwe richidzungaira zvoga uye richichinjana kubva kune rimwe divi. Iye zvakare anokurudzira kuti uchengetedze kureba kwechimiro nekurenda kumberi. Mhanya neanofamba-famba padyo nemuviri wako kudzivirira mutsipa nepfudzi kuomarara.

Maekisesaizi Ekuwedzera

Kuti utsigire hupenyu hwako hwekumhanya-mhanya, ita shuwa kuti unosanganisira maekisesaizi ekuwedzera anogadzirisa glutes nemhuru dzako (dzinogona kuregeredzwa zvishoma panguva yekumhanya kwako). Duvall zvakare akakurudzira vese moms vatsva-vanofamba-famba vanomhanya kana neimwe nzira-kutarisa torso kutenderera kuvaka patsva simba. (Yakabatana: Iyo Post-Pregnancy Workout Chirongwa chekuvaka yakasimba Strong Core)

Saamai pachavo, Duvall anonzwisisa kuti hupenyu hwamai hupenyu hwakabatikana uye anoti, "ino nguva yauinayo yakakosha kwazvo." Sevha nguva nekudzora vako vanotambanudza-vazhinji amai vatsva "vane zvakawanda zvinochinjika postpartum." Anotsanangura kuti kunyangwe nzvimbo inganzwa yakasimba, "Nguva zhinji, zvinhu zvinovharika nekuti zvinoda kuenzanisa kana simba, kwete nekuti hazvichinjike." Edza mafambiro anoenda kuburikidza neiyo yakazara renji yekufamba kuti uwane yakanyanya kutambanudza uye kufamba bang kune yako buck. Semuenzaniso, yakazara-renji mhuru inomutsa inosanganisira kutambanudza, asi zvakare simbisa mhasuru dzegumbo repazasi uye kudzikamisa gumbo.

Gara Wakachengeteka uye Gadzirira

Kunanga kune kumhanya kwakachengeteka uye kwakaringana neyako inopenya nyowani yekumhanyisa stroller inotambanudza yapfuura kuva mumuviri wakagadzirira kurova mugwagwa. Chokutanga pane zvose, iwe unoda kucheneswa nachiremba wevana vako kuti ave nechokwadi chokuti mwana akagadzirira kukwira. "Tarisa nachiremba wako usati watanga nzira yekumhanyisa stroller kuti uve nechokwadi chekuti mwana wako akakura zvakakwana kuti akwanise kumisidzana zvakanakira mutyairi anofamba," anodaro Cram, "Vacheche vari pasi pemwedzi misere kazhinji havana mutsipa wakakwana uye mhasuru yemudumbu. kuitira kugara zvakachengeteka mutyairi yekumhanya, uye inogona kunge isina kuchengetedzeka pakamira kana. "

Kana mwana achinge aenda kumberi, Cram inokurudzira kuti utakure nhare uye rega mumwe munhu azive kwaunoda kumhanyira. Iye anoti iwe unofanirwa kutanga nekumhanya kwakadzika kuti ujaire kusunda iye anofamba uye uzive mabhureki. “Garai muchigadzirira kuchinja kwemamiriro ekunze uye ivai netwudyo nemvura,” anowedzera kudaro.

Stroller Kutenga

Neraki, vazhinji vanofamba vachimhanya vanouya nerunyorwa rurefu rwezvinhu zvekusarudzika izvo zvinogadzira zvese zvinodiwa nemhepo. Asi usati watenga zvese zvinowedzerwa, iwe unofanirwa kuve neshuwa kuti iwe neako wekumhanyisa stroller muri mutambo wakazara.

Paunenge uchiongorora zvaunogona kuita, nyatso verenga tsananguro dzevagadziri kuti usimbise mutyairi anotenderwa kumhanya. Kungoti ine mavhiri matatu kana "kumhanya" mumusoro hazvireve kuti zvakachengeteka kumhanya nemwana. Cram inokurudzira kuti utsvage zvifambiso zvinosanganisira vhiri remberi (mamwe mamodheru anotendera iwe kuti uchinje kubva kune yakatarwa kuenda ku swivel kana iwe uchida kushandisa stroller yako kune isiri-yekumhanya yekubuda), mubato unogadzirika kuti uise kureba kwako, chinogadziriswa. zuva canopy, nyore-kusvika-kuchengetedza, tambo shanu-mapoinzi yemucheche, ruoko-rwakamedura kunonoka kudzika kumhanya, uye chengetedzo yechiuno tether.

Dzimwe sarudzo dzine zvinhu izvi:

• Thule Urban Glide Jogging Stroller, $ 420 (Tenga iyo, amazon.com)
• Burley Dhizaini Solstice Jogger, $370 (Tenga, amazon.com)
• Joovy Zoom 360 Ultralight Jogging Stroller, $ 300 (Tenga iyo, amazon.com)

Funga nezve wrist tether senge iri pane yekutsika. Kashoma iwe uchazoda. Asi kana ukadaro, haudi kuzoshaya nekuti ichi "chidzivirira mutyairi kuti asabve pauri kana ukatadza kubata nemubato," anodaro Cram. Anokurudzirawo kutsvaga zvifambiso zvine matayi matatu akazadzwa nemhepo. Izvi hazvingobvumiri kufamba kwakatsetseka asi zvinoita kuti zvive zvakachengeteka kumhanya pane chero nzvimbo.

Sarudzo yako yezvimwe zvishongedzo zvinoenderana nestroller yaunosarudza. Kana iwe uchimhanya kunaya kana kupenya, tsvaga mamiriro ekunze nhoo, asi ita shuwa yekutevera yekumisikidza mirairo saka kuchine mhepo yekufema yemwana. Kana iwe uri mumhanyi wemamiriro ekunze anotonhora, kuisa mari mune ruoko muff iwe uye tsoka yemwana inobvisa kudiwa kwemagumbeze akawanda. Tsoka muffs inouya mune chero chinhu kubva kune isina kureruka gumbeze zvinhu kusvika gobvu, isina mvura yekurara bhegi - sekuvaka. Iwe unogona zvakare kukwirisa yako nyowani kukwira neconsoon yako (inobatsira yeyako nhare mbozha, bhodhoro remvura nemakiyi), teki yekudyira yemucheche uye, kunyangwe nzira yako yakavezwa kana kwete, zvinogara zvakangwara kumhanya nediki ruoko rwakabata pombi yematai asingatarisirwi akaputika.

Ongororo ye