Umthambo wasemva kokubeleka ubonelela ngezibonelelo zempilo ezifana nokomeleza kunye nokuthambisa izihlunu zesisu sakho, ukomeleza amandla akho, kukunceda ulale ngcono kwaye uthomalalise uxinzelelo. Kodwa ngenxa yezihlunu ezibuthathaka, umzimba obuhlungu kunye nokudinwa nje okucacileyo, usenokungaziva ukulungele okanye mhlawumbi unoloyiko oluncinane lokuqalisa ukusebenza kwakhona. Ukongeza, kukho umba wexesha. Ngokuqinisekileyo, unokucinezela umthambo ngelixa umntwana elala, kodwa unokubandakanya umntwana wakho omtsha kraca esenzweni ngezi mithambo zisixhenxe zikamama nosana.
mkenzie cordell1. I-Baby Overhead Press
Hlala unqumle imilenze, ubambe usana lwakho phambi kwesifuba sakho ugobe iingqiniba zakho kwaye ucinezele iimbambo zakho. Yolule iingalo zakho phezulu ngaphandle kokutshixa iingqiniba zakho. (Kuya kujongeka njengalo mzuzu UKumkani weNgonyama xa iSimba inikezelwa kubukumkani bezilwanyana.) Misa, emva koko wehlise usana lwakho kwindawo yokuqala. Yenza iireps ezilishumi, uphumle kwaye wenze iiseti ezimbini ezingakumbi.
mkenzie cordell2. Ukuhamba ngemiphunga
Gcina usana lwakho lukwindawo ekhululekileyo ngelixa lumile kwaye lujonge ngqo phambili. Thatha inyathelo elikhulu phambili ngomlenze wakho wasekunene kwaye ugobe amadolo omabini ama-90 degrees. Gcina idolo lakho langaphambili phezu kweqakala njengoko idolo lakho elingasemva lisondela emgangathweni, isithende siphakanyisiwe. Tshala umlenze ongasemva kwaye unyathele iinyawo zakho kunye. Phinda ngomlenze ochaseneyo.
mkenzie cordell3. I-Squats yobunzima bomntwana
Yima intloko yakho ijonge phambili kwaye isifuba sakho siphakamise phezulu nangaphandle. Gcina usana lwakho kwindawo ekhululekile. Beka iinyawo zakho ububanzi begxalaba ngaphandle okanye banzi kancinci, emva koko utyhale isinqe sakho ngasemva nasezantsi ngokungathi uhleli kwisitulo esicingayo. Amathanga akho kufuneka ahambelane nomgangatho ngokusemandleni, kwaye amadolo akho kufuneka abe phezu kwamaqatha akho. Cofa umva uze ume. Yenza iireps ezilishumi, uphumle kwaye wenze iiseti ezimbini ezingakumbi.
mkenzie cordell4. IiPush-ups zePeekaBoo
Lala usana lwakho kwindawo ecolekileyo kwaye ungene kwindawo yokutyhala (ngamadolo akho alungile ngokupheleleyo). Gcina iingqiniba zakho kufutshane nomzimba wakho, zithobe ezantsi ukuze ujongane nosana lwakho. Ukuqinisa i-core yakho, zityhale ubuyele kwindawo yokuqala. Yenza iireps ezilishumi, uphumle kwaye wenze iiseti ezimbini ezingakumbi. Unako kwakhona ukuyijika le ibe yiplanga ngokubamba indawo ephezulu ye-push-up position. (Qaphela: Ukuba umntwana wakho omncinci-njengemodeli yethu ethandekayo-akafuni ukuhlala uthe cwaka, banokuzulazula ngelixa ungenisa ezo mpendulo.)
Westend61/imifanekiso ye-getty5. Ibhentshi yosana Press
Lala ujonge phezulu phantsi amadolo akho agobile. Ikhontrakthi ye-abs yakho. Gcina usana lwakho lukhuselekile phezu kwesifuba sakho. Cinezela iingalo zakho ngqo phezulu, nqumama uze wehlise usana lwakho kwindawo yokuqala. Yenza iireps ezilishumi, uphumle kwaye wenze iiseti ezimbini ezingakumbi.
Imifanekiso yeMaskot/Getty6. Ukuhamba nge...Istrola
Kubonakala ngathi luhlobo olucacileyo, kodwa ukutyhala nje isilawuli somntwana wakho kwibhloko ngumsebenzi omkhulu-kunye nesizathu sokuphuma endlwini. Nje ukuba ufumane imvume yokuya phambili kugqirha wakho kwimisebenzi enzima ngakumbi, unokukujika oku kube kukubaleka okulula.
7. Yoga yomntwana
Kulungile, ke le incinci kakhulu kumntwana kunomama, kodwa intle kakhulu kuye kwafuneka siyifake. Namaste, bebe.
Westend61/imifanekiso ye-gettyIzinto ezi-4 ozaziyo malunga noMthambo wasemva kokubeleka
1. Ungaqalisa nini ukwenza umthambo emva kokubeleka?
Ekubeni ukuchacha kwebhinqa ngalinye emva kokubeleka kwahlukile, uHuma Farid, MD, weBoston’s Beth Israel Deaconess Medical Centre, uthi ixesha lokuqalisa ukwenza umthambo emva kokubeleka lixhomekeke kwindlela ibhinqa elalizilolonge ngayo ebudeni bokukhulelwa, luhlobo luni lokubeleka awayenalo nokuba kukho. kukho naziphi na iingxaki ngexesha lokuziswa.
Kwakhona, inqanaba lokufaneleka kwakho kwangaphambi kokukhulelwa linokuba yinto emiselayo. Ukuba ubusenza umthambo rhoqo kwaye ukwimeko entle emzimbeni ngaphambi kokuba ukhulelwe, mhlawumbi uya kuba nexesha elilula lokubuyela kulo emva kokubeleka. Kodwa ungazami ukwenza konke okwenzileyo ngaphambili okanye uqale inkqubo entsha enzima ubuncinci iinyanga ezimbalwa, utshilo. Felice Gersh, M.D., umseki kunye nomlawuli we-Integrative Medical Group ye-Irvine kunye nombhali we I-PCOS SOS: Indlela yokuphila yeGynecologist ukuze ubuyisele ngokwendalo izingqisho zakho, iiHormones kunye nolonwabo. .
Ngokubanzi, kubasetyhini ababenonikezelo lwelungu lobufazi olungantsonkothanga, banokuqalisa ukuzilolonga ngokuthe ngcembe xa beziva bekulungele, utshilo uGqr. Farid. Uninzi lwabasetyhini bayakwazi ukuphinda baqalise ukwenza umthambo malunga neeveki ezine ukuya kwezintandathu emva kokubeleka okungenabunzima. Qiniseka ukuba ujongana nogqirha wakho malunga nokuqalisa umthambo wesiqhelo (ngokuqhelekileyo ngexesha lokujongwa okuqhelekileyo kweeveki ezintandathu emva kokubeleka), ngakumbi ukuba ubeleke ngotyando okanye ezinye iingxaki. Kwabasetyhini abaye bane-C-section, elo [ixesha lokuqalisa] linokwandiswa ukuya kwiiveki ezintandathu emva kokubeleka. Abasetyhini banokubuyela kwindawo yokuzivocavoca ngokukhuselekileyo kwiiveki ezintandathu emva kokubeleka, kodwa amalungu abo kunye nemisipha ayinakubuyela kwimeko yabo yangaphambi kokukhulelwa de kube ziinyanga ezintathu emva kokubeleka.
Oku kungenxa ye-relaxin, ihomoni ekhulula amalungu akho ukulungiselela umsebenzi. Ingahlala emzimbeni wakho emva kokuzalwa, nto leyo ethetha ukuba unokuba nentlungu ngakumbi kwaye ube neentlungu ezingakumbi. Ke gcina loo nto engqondweni njengoko uqala ukusebenza kwakho kwangemva kokubeleka. UGqr Farid ucebisa ukuqala ngokuhamba ngokukhawuleza kwibhloko ukuze ufumane ingcamango yokuba umzimba wakho uphilise njani. Ngokubanzi, uya kufuna ukuqala ngokuthe ngcembe kwaye kancinci. Akukho mama omtsha uya kuba ekulungele ukubaleka i-marathon ngoko nangoko, kodwa unako ukuziva ngathi ubaleke yanye.
Ndicebisa izigulane zam ukuba ziphulaphule imizimba yazo kwaye zisebenzise kangangoko okanye zincinci njengoko zivakalelwa kukuba zinengqiqo, uDkt Farid uthi. Ukuba ukwenza umthambo kubangela intlungu, ndincoma ukuba balinde enye ukuya kwiiveki ezimbini ngaphambi kokuba baqale kwakhona. Bafanele bandise umlinganiselo wokuzilolonga ngokuthe ngcembe, kwaye kubasetyhini abaye bafumana i-C-section, ndincoma ukuphepha ukuphakamisa okunzima (njengokuqeqeshwa kobunzima) kwiiveki ezintandathu. Ndingacebisa ukuba uqale kancinci kancinci ngokuhamba ngokukhawuleza malunga nemizuzu elishumi ukuya kwe-15 ubude kwaye unyuke kancinci kancinci.
UGqr. Gersh uphinde uncome ukuthatha uhambo oluhamba kakuhle emva kwesidlo ngasinye kunye nokuqala ngeentsimbi ezilula kwiiveki ezintandathu emva kokubeleka kwi-vaginal kunye neeveki ezisibhozo emva kwe-C-section. Ungaphinda ufune ukusebenzela ukuya kuthi ga kwimithambo yobunzima bomzimba efana ne-push-ups, i-tsall-ups kunye ne-squats.
Eminye imisebenzi ye-aerobic enempembelelo ephantsi ekufuneka iqwalaselwe ibandakanya ukuqubha, iiaerobics zamanzi kunye neyoga ethambileyo okanye ukuzolula ngokulula. Kwi-gym, gxuma kwibhayisekile emileyo, i-elliptical okanye i-stair climber.
2. Kufuneka usebenzise malini emva kokubeleka?
Ngokutsho kwe-Ofisi yase-US yoThintelo lweSifo kunye nezikhokelo zoKhuthazo lwezeMpilo, abantu abadala kufuneka bafumane ubuncinci Imizuzu eyi-150 yokuzilolonga ngeveki (malunga nemizuzu engama-30 ngosuku, iintsuku ezintlanu ngeveki, okanye uhambo oluthathu lwemizuzu elishumi ngosuku). Kodwa eneneni, uninzi lwabasetyhini abaneentsana ezitsha bayasokola ukukrola ixesha lokuzilolonga, utshilo uGqr. Farid. Ukuba owasetyhini akakwazi ukufumana ixesha lokuzilolonga kwaye usandul’ ukubeleka, ndingamkhuthaza ukuba azinike ikhefu aze enze umthambo xa ekwazi. Ukuhamba nomntwana kwistroller okanye umthwali yindlela enkulu yokuzilolonga. Yaye xa enexesha, unokuphinda aqalise ukwenza umthambo ngamandla kwindawo yomthambo. Ezinye iindawo zokuzivocavoca zide zibonelele ngeenkonzo zokugcina umntwana, okanye ungajonga kwiiklasi zokomelela kunye nomama-kunye-mna njengenkqubo yenkampu yosana xa umntwana wakho emdala ngokwaneleyo. Kwakhona, gcinani engqondweni ukuba ezinye iiklasi ezifana nokuhamba ngebhayisikile yangaphakathi zinokubandakanya iintshukumo eziqatha kakhulu koomama abasemva kokubeleka, ngoko yazisa umqeqeshi ukuba usandul’ ukubeleka kwaye banokubonelela ngohlengahlengiso njengoko lufuneka.
3. Ingaba iiKegels ziyimfuneko ngenene?
Ngaphandle kwezihlunu ezoluliweyo ze-ab, umgangatho wakho we-pelvic nawo uya kuba buthathaka. Ukunceda ukuqinisa izihlunu zesinyi ezinokonakala ngexesha lokukhulelwa kunye nokubeleka, uGqr Farid uncoma ukwenza umthambo weKegel. Ukongeza kokuhamba, iiKegels kufuneka ibe yenye yemithambo yokuqala oyifakayo kwindlela yakho yokubeleka. Ukuze wenze, yenza ngathi uzama ukumisa ukuhamba kwe-pee ngokuqinisa imisipha yakho ye-pelvic ukusuka ngaphambili ukuya ngasemva. Bamba kwaye ukhulule. Yenza oku malunga namaxesha angama-20 imizuzwana elishumi sihlandlo ngasinye, kahlanu ngemini. Oku kuya kunceda ekulawuleni isinyi kunye namathumbu kunye nokulungiselela ilungu lobufazi lakho kwisondo emva kokubeleka.
4. Kuthekani Ngomsebenzi Ongundoqo?
Ngexesha lokukhulelwa, njengoko isisu sakho sikhula, izicubu ezixhumeneyo zesisu zoluliwe kwaye i-rectus abdominis (izihlunu ezihamba ngokuthe nkqo emacaleni esisu sakho) zinokutsalwa kwaye zahlukane phakathi. Oku kwaziwa ngokuba yi-diastasis recti, kwaye uninzi lwabasetyhini abakhulelweyo bayayifumana. Kwabanye abasetyhini, isithuba sivaleka ngokukhawuleza, ngelixa abanye banokuba nokwahlukana ukuya kwiinyanga ezintandathu emva kokubeleka. Ukuba isisu sakho sisabonakala sikhulelwe kwiinyanga emva kokuba ubelekile umntwana wakho, mhlawumbi une-diastasis recti. Yiyo loo nto ukubuyisela laa phakheji mithandathu (okanye okokuqala) kuya kuba ngumceli mngeni.
Endaweni yokwenza i-crunches yesigidi, enokuthi yenze imeko ibe mandundu ngokutyhalela kude izihlunu, zama ukwenza. iiplanga kwaye ugxininise ekomelezeni izihlunu zakho ezinzulu zesisu (ezaziwa ngokuba yi-abdominis enqamlezayo okanye i-TVA muscle) ukuze uphinde ufumane amandla akho angundoqo kunye nokuzinza. Kodwa cela ugqirha wakho ngaphambi kokuba uzame nayiphi na i-ab exercises kuba unokufuna ukubona umgulana womzimba ojongene noqeqesho lwasemva kokubeleka, kuxhomekeke ukuba i-diastasis recti inzima kangakanani.
ENXULUMENEYO : Ngaba Ndifanele Ndinike Umntwana Wam IiProbiotics? Okanye Ngaba Yinkcitho Yemali?
