Kuchita masewera olimbitsa thupi pa nthawi ya mimba si njira yokhayo yokhayokha, kusunga chiwerengero ndi kuteteza moyo wa chiberekero cha mwana, komanso kuti athetsere ubwino. Mu gawo lachiwiri (kuyambira pa 15 mpaka la sabata la 24), mosiyana ndi woyamba, ubwino wa mayi woyembekeza umakula bwino, ndipo chiopsezo chovulaza mwana chifupika. Mukhoza kupeza katundu wochepa, womwe m'tsogolomu ungathandize kwambiri kubwereranso chiwerengerocho ku zizindikiro zoyamba.
Kodi ndi zochitika ziti zomwe zingakhale ndi pakati?
Mosiyana ndi trimester yoyamba, pamene madokotala amalangiza kuti ayime pa zovuta ndi kutentha mitundu yonse, mu nthawi zotsatira zochitika zingakhale kwambiri. Kuchokera pa masabata 15 mpaka 24 omwe ali ndi mimba, palibe kusintha kwadzidzidzi kotchedwa hormonal yomwe imayambitsa matenda osokoneza bongo tsiku loyambirira, komanso chiberekero chikuwonjezeka kwambiri, chomwe chimapangitsa kulemera kwa msana ndi mitsempha ya mtima. Machitidwe ovuta kwa amayi omwe ali ndi pakati pa trimester yachiwiri ayenera kuphatikizapo zochitika zomwe zingathandize kusintha kwa thupi.
Momwemo, ngati zovuta zanu zolimbitsa thupi panthawi ya mimba ziphatikizapo kupita ku sukulu kwa amayi apakati mu dziwe. Mtolo ukhoza kusankhidwa chifukwa cha kukoma kwanu: aqua-yoga, kusambira, aqua aerobics. Madzi a madzi amachotsa zovuta zosafunikira kuchokera msana, ndipo amatsitsimutsa, ndipo panthawi yopuma mwana amaphunzira kusowa kochepa kwa mpweya umene amayenera kupirira panthawi yobereka. Komabe, ngati simungathe kupita ku dziwe, mungathe kuchita ndi yoga kwa amayi apakati kapena kuchita masewera olimbitsa thupi - izi zimaperekanso zotsatira zoyenera.
Kodi ndi zochitika ziti zomwe sizingachitike mimba?
Ngakhale ngati ndinu mseŵera wamasewera, panthawi ya mimba kulimbikitsana kulikonse kumapikisano sikuletsedwa, masewera olimbitsa mipiringidzo, jumps mitundu ndi kuthamanga. Kuphatikizanso apo, simungathe kuchita nawo maseŵera aliwonse omwe angayambe kuwomba m'mimba (kuchokera kumenyana mpaka masewera a mpira).
Kuonjezera apo, mu trimester yachiwiri, zochitika zomwe zimayimilira, kuimirira pa mwendo umodzi kapena kumbuyo kumbuyo, siziletsedwa.
Zochita zovuta kwa amayi apakati
Zochita kwa amayi apakati m'miyezi itatu iyenera kukhala ndi njira zosiyana zowonjezera, kulimbitsa minofu ya chifuwa, mimba ndi ntchafu, komanso machitidwe opuma.
- Kutentha: mutu akutembenukira. Khalani pansi "mu Turkish", dulani miyendo yanu, yongolani kumbuyo kwanu ndipo pang'onopang'ono mutembenuzire mutu wanu kumbali. Chitani nthawi 10.
- Kutentha: kupotoza msana. Khalani pansi "mu Turkish", dulani miyendo yanu, yongolani kumbuyo kwanu, tambani manja anu kumbali zonse. Pumphunzi, tembenuzira thupi kumbali, mu inhalation kubwerera ku malo oyamba. Pa kutuluka kwina, tembenuzirani njira inayo. Bweretsani maulendo asanu ndi limodzi mphambu zisanu ndi ziwiri pazitsogoleli iliyonse.
- Kuchita masewera olimbitsa thupi pachifuwa panthawi yoyembekezera (ndi fitball). Khalani ndi miyendo yanu pansi, mukugwedeza zidendene za zidendene zanu, mutambasula manja anu. Pewani mpirawo ndi manja onse awiri, kufooketsa minofu ya chifuwa. Bwerezani maulendo 12.
- Yesetsani kulimbitsa minofu ya m'mimba.
Khalani kumbali ya kumanja, miyendo ikugwada pansi pamadzulo, manja patsogolo pake podutsa thupi. Kutulutsa mpweya, kumtunda kumatanthauzira gawo lina pamwamba pa thupi lanu: lisunthirani kumbuyo kwanu ndi kuyenda kosavuta. Yang'anani mmbuyo, tayang'anani pa dzanja (tambani khosi) ndipo mubwerere ku choyambirira. Bweretsani maulendo 6-8 pa mbali iliyonse. - Kutambasula kotsiriza. Khalani ndi miyendo yanu pansi pa inu, mukukhudza mabowo a zidendene zanu, kukoketsani manja anu kutsogolo kwa inu, cholinga chanu chokhudza pamphumi ndi mphumi yanu. Onetsetsani kutsogolo kwa mikono yanu ndi kumasuka. Bwerezani maulendo 3-5.
Zojambulajambula kwa amayi apakati zingaphatikizepo masewero omwe sali nawo m'ndandanda uwu, koma ali ofanana ndi ophweka. Chinthu chachikulu ndi chakuti inu mumasangalala ndi kukwaniritsidwa kwawo, chifukwa malingaliro abwino ndi chinthu chofunikira pokonzekera kubereka.