Easy Zochita kwa amayi apakati: 3 trimester, 2 ndi 1st

Kubereka - masoka njira, ngakhale kapangidwe kake. Ngati mkazi inakonzedwa kale iye, ndi yabwino kwambiri yobereka kungakupatseni.

Ubwino thupi pa mimba

Njinga zochitika zothandiza kuti aliyense, kuphatikizapo amayi apakati. Ntchito tsiku zokambirana yosavuta zathupi zotsatira opindulitsa kwambiri ali pa dongosolo mtima, magazi, kuchepetsa chiopsezo cha hypoxia yoopsa. Minofu kubwera mu boma kamvekedwe, ndipo amathandiza kulimbana ndi wakewo kuwonjezeka mwezi uliwonse pamene mkazi nthawi zambiri amakhala kumverera zonse kufooka ndi kutopa. Nauza pa mimba - n'zotheka kupewa ya pogwiritsa owonjezera, komanso kuteteza maonekedwe zosonyeza Tambasula ndi cellulite.

dongosolo kupuma kukonzekera pobereka angathandize Zochita wapadera kwa amayi apakati. 3 trimester maphunziro amenewa - nyengo kwambiri. Ndikachite kupuma kumathandiza contractions zochepa chowawa ndi kuchepetsa chiopsezo asphyxia yoopsa, mwana pa ntchito adzalandira mpweya okwanira.

Iwo ali zotsatira zopindulitsa pa mafizo wamanjenje dongosolo. Chitani kumathandiza kuti asangalale ndi kupewa mantha chofunika mu nthawi ino.

Pakukhala kunyumba

Zochita ayenera analankhula kuchokera pachiyambi cha mimba, kusunga thanzi labwino ndi mawonekedwe kwa zaka antenatal. Koma kupita kwa gyms komanso malo olimba pa nthawi iyi ayenera kuzipewa, ndi bwino kuthana ndi kunyumba. Home masewero olimbitsa kwa amayi apakati sayenera kumwa mphindi yaitali kuposa 25 nthawi. Chinthu chovuta apa - za mosalekeza ndi kugwirizana. Makalasi iyenera kuchitikira tsiku ndi tsiku, osati pamene pali chilakolako nthawi. Choncho, muyenera kupanga iwo mu tsiku lililonse ndi mosamalitsa kulitsatira.

Independent kusankha zokambirana zina kuvulaza mayi woyembekezera kapena mwana. Iwo tsono zabwino kwambiri ngati kusankha zokambirana adzathandiza dokotala kuyang'anira mimba. Adzatha kuganizira ndi makhalidwe onse payekha ndi zofuna za thupi lililonse trimester.

Malamulo kusamala ndi contraindications

Ali woyembekezera ayenera kusonyezedwa kusamala kwambiri kuti katundu osiyanasiyana. Choncho, kutsatira malamulo pa masewera olimbitsa thupi kuthandiza kupewa mavuto:

• Musanayambe kuphunzira, muyenera kufunsa gynecologist wanu ndi kuonetsetsa palibe contraindications. Izi zimachitika makamaka kwa amayi amene tsogolo amene toxicosis amphamvu, kupweteka m'mimba, magazi, uterine minofu kamvekedwe kapena pali kuopseza kuchotsa mimbayo.
• Muyenera kupeza mtundu zolimbitsa thupi pa mimba adzakhala othandiza, ndipo kodi zizichitidwa.
• Musanyalanyaze zochangamutsa zimene konzekera minofu yanu ndi bwino kuti magazi aziyenda bwino.
• Malo pamaso makalasi ayenera bwino mpweya wokwanira, zovala ufulu.
• Inu simungakhoze kwambiri adatengedwa - nthawi zochita okha kwa mphindi 15-25, malingana trimester lapansi. Makamaka wina olimbitsa opepuka trimester akulimbikitsidwa amayi apakati, ali zosaposa 10-15 mphindi.
• M'pofunika kuthetsa kayendedwe lakuthwa - kuthamanga, kudumpha masewera yogwira maphunziro pa simulators.
• Kuwayang'anira kugunda kwa mtima. Kugunda sayenera kuposa 150 kumenyedwa.
• Pakuti aliyense siteji ya mimba waika yake zokambirana gymnastic.

Zochita pa 1 trimester

Kulimbikitsa minofu m'mimba, kukonza mitima kuwonjezeka katundu - izi ndi ntchito yaikulu kuti amathandiza kuthetsa siteji koyamba zokambirana kwa amayi apakati. Choyamba trimester - nthawi pamene thupi pachiopsezo Choncho, analimbikitsa Zochita zophweka kwambiri:

• Anyonyomala. Ataima pansi, miyendo kupatula, zala pang'ono popanda kunja, dzanja limodzi muyenera kugwirabe mpando wake, ndi chikoka wina pambali. Pang'onopang'ono akugwa, kusunga chidendene pansi, mawondo kupasuka mu dzanja. Nkofunika kuti minofu mkati mwa ntchafu kupsyinjika. 8-10 Kodi kukhala akuluakulu.
• Akuphedwa otsetsereka alternately ku dzanja lamanja ndi lamanzere, dzanja ungalimbelimbe m'chiuno kapena chigongono pamaso pake.
• Chitani kumalimbitsa minofu ya chifuwa: ataima molunjika, manja anu pa mlingo pachifuwa, kaphatikizidwe dzanja. Pokoka mpweya - amadza mikono, kutulutsa - kumasuka. Thamangani nthawi 15.
• Kudzongoka, kudzuka pa zala zako, khalani mu udindo umenewo ndipo atsika pang'onopang'ono. Bwerezani kukambiranako atasinthana maudindowo nthawi 10-15.
• Kwa mphindi 3-5 kuchita kuyenda pa malopo.
• Kuchita kukupiza manja ake pamaso pake, alternately wina ndi linzake.
• Atakhala pansi, kuchita kasinthasintha zozungulira mutu - mu umodzi ndi mbali zina alternately.

Nkofunika samalani mu ndondomeko ya thupi, muyenera kumvetsera thupi lanu ndi ntchito molakwika makalasi. kalasi nthawi sayenera upambana mphindi 10.

Olimbitsa kwa amayi apakati. 2 trimester

Nyengo 2 mawu si owopsa, ndi katundu si loopsa. Ndi osiyana pang'ono ndi zolinga anathamangitsa olimbitsa kwa amayi apakati. 2 trimester yoopsa magazi okwanira ayenera bwino, cholimbikitsa minofu kumbuyo, lumbar ndi makoma m'mimba. Kuti tichite zimenezi, tiyenera kulengeza Zochita zotsatirazi:

- "Lumo". Ataima pansi, kuchepetsa dzanja mu dzanja, ndi kudutsa iwo pamaso pake. Kuchita kayendedwe izi nthawi 10. Izi mulimbitse minofu ya pachifuwa.

- Khalani pansi, mawondo anu ndi mwamphamvu kulumikiza phazi, ndiye pang'onopang'ono kuchepetsedwa ndi mawondo pambali, kusunga mapazi padera. Bwerezani nthawi 3-4.

- kasinthasintha wa thupi kuimirira - poyamba njira imodzi ndiyeno ena.

- Kukhala pansi, ndi kutembenuzira mutu woyamba mbali zonse, ndiye torso, manja apangidwe pamaso pake.

Nthawi imeneyi, oyenera osati kuwala Zochita. Zochita kwa amayi apakati akhoza wodzilemekeza ndiponso anati yoga, olimba, kusambira dziwe ulendo.

Zogwiritsira zokambirana chifukwa 3 mawu

The miyezi yomaliza ya mimba ndi yovuta kwambiri. Nthawi zambiri zimayambitsa kupweteka kwa nsana, mwendo chisoni ndi kutupa, mavuto ndi mpando - zonsezi chingatithandize kupirira olimbitsa kwa amayi apakati. 3 trimester - nthawi Zochita ya mtendere ofotokoza mwachindunji akukonzekera pobereka. Cholinga cha maphunziro panthawi imeneyi - kuwongolera venous kufalitsidwa, olowa zoyendayenda, kuwonjezera elasticity wa m'chiuno pansi ndi matumbo kukondoweza. Mavesi Zochita:

- Kunama pa nsana wanu, miyendo alternately kumangitsa pamimba, kupinda iwo pa mawondo. Bwerezani nthawi 6-7.

- Pa maondo ake, pansi pa zidendene ndi wotukulidwa. Pa nthawi ya anyonyomala ku Chipilala, kukwera - kukhotetsa kumbuyo.

- Khala pansi, miyendo wopindidwa kukoka kwa iye, ndiyeno, mokoma kukanikiza manja ake pa maondo ake, kufalitsa padera, kuyesera kuti kukhudza pansi ndi iwo.

- Gwadani pa maondo anu, pang'onopang'ono zosinthira ndi imatambasula kumbuyo, kubwereza kasanu 5.

Sikuti kuchita Zochita zovuta kwambiri ndipo akugwira ntchito, T. Kwa. Mopambanitsa kungayambitse mimba. Mwamsanga pamene pali maganizo kutopa, maphunziro ayenera anasiya. Pofuna ntchito mosavuta zapita, analibe mavuto alionse pobereka ndi nthawi postpartum wadutsa popanda mavuto aakulu, achite Zochita tsiku lililonse kwa mphindi 25-30. Kwenikweni mu nthawi tsiku akhale Zochita kwa amayi apakati. 3 trimester ndi zofunika kwambiri pokonzekera kubereka.

Zochita ndi mpira mu 3 trimester (fitball)

Zochita ndi mpira mwachilungamo wophweka, koma zothandiza kwambiri, T. Kwa. Amathandiza kuchepetsa kuthamanga kwa magazi, matenda a magazi, kuthetsa kutopa. Izi makamaka ulesi Zochita kwa amayi apakati. Pa mpira, inu mukhoza kukhala, pogona, adatsamira pachifuwa pake, ndi modekha kupotokera.

Mu malo atakhala, kuika mpira kutsogolo kwa inu, inu mukhoza kutsegula ndi kutseka manja ake. Ntchitoyi kumathandiza kuti maphunziro a minofu pectoral. Kulimbikitsa minofu kumbuyo, simuyenera atakhala pa mpira, atembenuza ndi nyumba alternately mu umodzi kapena mbali inayo.

Kupuma kokoka kwa Litvinova njira

Yoyenera kupuma ndi zofunika kwambiri kwa amayi oyembekezera. Ingakuthandizeni matenda kugwira ntchito kwa ziwalo zonse ndi machitidwe thupi.

Zokha Svetlana Litvinova ya Zochita wapadera ali ndi ulesi ndi pansi anthuwo tingati bwino zimalepheretsa kwa nkhawa ndi kuchepetsa mlingo wa nkhawa. Phunzirani m'chifuwa kupuma ndi kuthandiza kukonzekera pobereka angathandize kupuma kokoka kwa amayi apakati. Litvinov m'gulu la ake zovuta kusankha kumodzi ndi bwino kuti Zochita zonse pa kukhazikitsa amene amafuna mphindi 10 zokha patsiku:

• Thoracic kupuma. Kuyambira malo - kudzongoka, manja m'chiuno. Pang'onopang'ono pokoka mpweya, nadzaza pachifuwa ndi oxygen. chifundamtima si nawo.
• Diaphragmatic kupuma. Kusunga dzanja limodzi pa pamimba ndi zina pa chifuwa, kupuma, akuponya ndi zakulera ndi pamimba pang'ono oumbidwa kunja. Ndiye - kutulutsa masekondi 4-5. kupuma koteroko bwino magazi a mwana wosabadwayo.
• Kupuma ngati galu. Kuchita masewera olimbitsa thupi adzakhala kudzatunga galu - ataima pa miyendo inayi ndi kum'mamatira lilime lake, timafunika kupuma kupyolera pakamwa pafupipafupi, nthawi zambiri monga agalu kuchita pamene iwo ali otentha. Pa nthawi yomweyo mapapo ndizodzazidwa ndi mpweya mofulumira kwambiri, ndipo mwana akupeza mpweya okwanira.

Zochita kuti sangathe anachita pa mimba

Pali zokambirana kuti tiyenera kupewa pa mimba. Izo zonse ndi kutambasula kwa minofu m'mimba kupindika, mlatho, zingwe, ndi makalasi gymnastic pamene zofunika kwezani miyendo ( "njinga", "birch" ndi zina zotero. N.).

Sports mimba

Woyembekezera, tikulimbikitsidwa masewera otetezeka. Koma ochepa kwambiri a iwo:

• Fitness. Kubwereza nyimbo mwaulesi yosavuta bwino minofu mtima, magazi, alowerere thupi ndi oxygen. Ndithu mosavuta anachita Zochita zimenezi kwa amayi apakati. 3 trimester ndi nthawi yapadera, choncho amachita olimba Sikuti nthawi ino.
• Kusambira. Izi mwina masewera kwambiri mimba, tikulimbikitsidwa pa siteji iliyonse. Ndipo inu mukhoza kusambira okha kapena pa gulu, koma pali ndondomeko ina bwino, ngati alipo pafupi mphunzitsi wa. Madzi angathe kuchitidwa, ndi ntchito zosiyanasiyana gymnastic. Only sibwino kuti overdo izo - kukhala mu dziwe sayenera kuposa mphindi 20.