Fitness akabereka, pamene inu mukhoza kuyamba kuchita?

Kumene, pa mimba - osangalala kwambiri mu moyo wa mkazi aliyense. Koma pa nthawi ino, ambiri yaikulu madona kupeza kulemera owonjezera. Ngakhale pali stereotype kuti ngati inu anaganiza ndi mwana, ndiye inu mukhoza kunena tiwonana chiŵerengelo ake. Zimenezi ndi okalamba kuti akazi ambiri akwanitsa yatsani izo. Aliyense amayi ayenera kubwerera ku mawonekedwe "ake" akale, ndipo zimenezi kudzakuthandizani olimba ake wangobereka kumene. Izi ndi zimene ayankhidwa m'nkhaniyi.

Kukhalanso chithunzi chanu akabereka

Bwezerani wake wakale mawonekedwe akabereka n'kofunika. Choyamba, ngati inu amamva bwino kwambiri, mudzakhala ndi maganizo abwino, choncho adzakhala mwana wabwino. Kachiwiri, pambuyo masewera a mudzakhala funde la mphamvu. Moms amene zikugwira kuchita masewera olimbitsa thupi, zikuoneka kuti yogwira ndiponso amphamvu. Amene kale kukonda masewera, mukudziwa kuti anaphunzitsidwa bwino ili ngati mpweya watsopano wa mpweya. Simundikhulupirira? Kenako yesani olimba akaweruka yobereka.

Bwezerani zimakwana akabereka tifunika amadzibisa zonse, osati kudzera masewera.

Choyamba m'pofunika matenda kulemera ndi n'zotheka ndi zakudya bwino. Kumene, pa nthawi kuyamwitsa ndi kuyiwala za mitundu yonse ya zakudya, kumene inu pansi pamaso, iwo ali ambiri mwa malo mu nthawi ino. Osati inu akabereka ali zisanathe okhwima, momwemonso zakudya kumana inu ndi mwana wanu zakudya.

kusintha zakudya

Chinthu choyamba pa msewu ndi chiwerengero poyamba ayenera abwereze ndi zakudya zanu. Ndithudi, ngati mukufuna kuyamwitsa mwana mkaka, inu kale amachita malamulo chakudya. Ndipotu, pamene mkaka wa m'mawere ali osavomerezeka kusuta, mafuta, enaake zakumwa, zakudya ndi mitundu yokumba ndi mchere; kutetezera. Ngati zimenezi kwa nthawi yaitali osadya, tikhoza kunena kuti theka ntchitoyo ichitidwe. Ine ayenera kuwonjezera zina zabwino ochepa:

1. Muyenera kudya chakudya yaing'ono nthawi 5 tsiku. Ngati pakati pa chakudya ndinu njala, kudya ena fruktik kapena kumwa chikho cha kefir.
2. Kutaya lokoma, mchere ndi kukhuthala zakudya. Awa ndi adani zitatu abwino chithunzi.
3. Kumamwa kowirikiza madzi. Mwachibadwa, munthu ayenera za 2 malita a madzi tsiku. Kupanda amakwiya ndi kagayidwe kuchepa, chotero, si ndadya. Komanso, madzi ndi 90% mkaka, kotero mkaka wa m'mawere kumwa madzi aukhondo ndi zofunika.

Pomaliza, kagayidwe nawonso amakhudza wathanzi tulo. Pamene mwana wanu ali m'tulo, ndipo Musalole kukagona, ndipo fumbi ndi uve sadzakhala kutha.

Pamene Ndipita chifukwa olimba akabereka?

Akazi ambiri amene anaganiza zobwerera ku mawonekedwe ake akale, nkhawa funso ili: "Kodi ambiri akabereka angachite olimba?". Choyamba, kutenga nthawi yanu kuthamanga masewero olimbitsa pa tsiku lachitatu kapena pambuyo kumaliseche. M'pofunikanso kuchenjeza mwakamodzi, kuti kuonda mwamsanga pambuyo pa kubadwa kwa mwana sadzapeza. Komabe, monga mmene naini miyezi ya kulemera owonjezera mwakhala wambirimbiri. Komanso, zoterezi kuwonda kungathandize nthabwala wankhanza, mukhoza kutha mkaka wa m'mawere. Choncho, nkhani zimenezi n'kofunika pang'onopang'ono.

Kawirikawiri, madokotala amalangiza kuti ayambe kuphunzitsidwa masewera pambuyo masabata 5-6 atabadwa. Mwa ngati kubadwa zinachitika mwachibadwa popanda mavuto alionse. Kenako yomweyo maphunziro tima Sikuti. Ngati ndinu mpaka ndi pa mimba izo zikugwira olimba, kenako nkubwerera ku yachibadwa masewera mode atatha kubereka sadzakhala kovuta.

Pali mfundo ina yofunika, chifukwa osati kuyamba maphunziro yogwira. mfundo ndi yakuti ngati pa mkaka wa m'mawere amayi akhala kwambiri mphamvu maphunziro, ndiye chionekera asidi lactic, zomwe zake kukoma kwa mayi "goodies". Ndiko kuti, mwana akhoza ndingosiya pachifuwa pake. Choncho, dekhani kuti mayendedwe nokha thupi. Ndipo ngati mukufuna kudyetsa mwana, ndi zina, ndi bwino kupereka mmalo Pilates kapena anati yoga. Chotero olimba akabereka molondola Sindizakubweretsanso zoipa.

Sport pambuyo cesarean

mwapadera chofunika choncho pamene kubadwa ndi gawo la Kaisara. Abwerera maphunziro kudzakhala kovuta kwambiri. Komanso, pali zochitika zapadera - olimba chifukwa kuwonda akabereka ndi gawo la Kaisara, komanso kuti iwo kuyamba adzakhala zotheka atakambirana ndi dokotala chilolezo. Kawirikawiri mkazi analoledwa kubwerera maphunziro mpaka pambuyo chilonda chakuwangisa kupewa kutenga matenda ndi welds wosweka. Childs, zimenezi zimafuna osachepera masabata 8.

maphunziro oyamba

Thupi lanu kupuma thupi yaikulu miyezi inayi, choncho basi akathyole barbells ndi dumbbells. Muyenera kuyamba kuonera ndi pang'onopang'ono, pa nthawi, kuwonjezeka katundu. Ngati inu simungakhoze kusunga mwana namwino kapena agogo masewero olimbitsa thupi, izo zilibe kanthu. Mungathe kukonza olimba pambuyo pobereka kunyumba, phindu kuchita zimenezi, pali zambiri kanema maphunziro. Komanso, tsiku kuyenda ndi mwana, nayenso, amaonedwa kukhala mtundu wa thupi. Kuyenda amayaka zopatsa mphamvu. Choncho usakhale pa mpando kuyenda, kuyenda ndi kuyenda.

Pali Zochita chomwe tingachite yomweyo atabwerera ku chipatala. Pambuyo pawo, mudzakhala zosavuta kwambiri kuyamba kulimbitsa thupi kwambiri. Choncho zimenezi ndi monga:

1. Kegel wokhulupirira. M'pofunika kubwezeretsa elasticity wa nyama za mafupa a chiuno ndi.
2. Zochita kupuma
3. Zochita ndi fitball. Kuchita ndi kufufuza, mukhoza kuchita tsiku ndi tsiku. Mwachitsanzo, pa kuyamwitsa, inu mukhoza kukhala pa fitball ndi kuchita zozungulira zoyenda mafupa a chiuno.

Ife kuphatikiza kusamalira mwana ndi olimba

Moms ambiri masewera, kunena za mfundo kuti nthawi zonse ntchito pa kusamalira mwanayo. Ife adzatsegula kwa iwo chinsinsi: makalasi awiri awa akhoza bwinobwino pamodzi. Njira yosavuta, amene takambirana kale - ndi kuyenda. Ndi ana ayenera tsiku lililonse kuti kukhala panja, ngakhale ngati izo kukhala zothandiza inu. Mwachitsanzo, pamene kuyenda, mukhoza kuchita zosiyanasiyana kayendedwe, ndiyeno pang'onopang'ono, ndiye mofulumira, pa tiptoe. Pamangofunika ena Mphindi 40, ndi zopatsa mphamvu 300 wapita.

Lililonse mayi alibe kukhala ndi kugona pabedi, limayenda kudutsa nyumba za, kugwira ntchito zapakhomo. Choncho kuyenda n'zotheka m'malo kuvina amphamvu. Mwa njira, anati yoga ndi Choncho pamodzi ndi nkhawa mwana wa mbuzi. Ndipo optionally kuchita asanas zovuta, kuphunzira kuika angapo ophweka.

Pamwamba mapulogalamu abwino a olimba akabereka

Tikupereka zabwino ndi pamwamba workouts yabwino kwambiri kunyumba kuti mukhoza kuchita pamene mwana wanu amagona:

1. Cindy Crawford olimba akabereka

Mwina ndi pulogalamu otchuka kwambiri kwa amayi achichepere, ndi Kufikika ndi wofatsa. Ngakhale ngati inu chisanadze mimba zolimbitsa samenya m'njira kanema mudzakhala paphewa. Sindi Krouford analenga pulogalamu ndi pang'onopang'ono kuwonjezeka katundu, mwachitsanzo inu choyamba kuyamba ukuyang'anira ndi mphindi 10 tsiku kwa 14 masiku, ndiyeno anati wina Mphindi 15 ndi zina zotero, kufikira zonse kulimbitsa thupi.

2. Treysi Anderson: Post Pregnancy

Tracy wakhazikitsa dongosolo zimene zimachitikadi wawo. kanemayu ndi zovuta zambiri kungakhale oyenera oyamba. Zogwiritsira zokambirana kwa mphindi 50, ndipo n'lalikulu kwambiri katundu, kotero inu mukhoza muchigawane mu njira ziwiri. pulogalamu chikuphatikizapo kwambiri zokambirana pa atolankhani.

3. Hot thupi lathanzi Amayi

Iyi ndi dongosolo latsopano wotchuka Dzhillian Maykls. Zogwiritsira zokambirana anaikira oyamba ndi amene yekha posachedwapa anachira wangobereka. Pamafunikanso 3 workouts magawo zosiyana za thupi.

Kukongola mankhwala amayi achichepere

Tsopano inu mukudziwa tanthauzo ndi postpartum olimba, makalasi angati mukhoza kuyamba ndi zimene Zochita kuchita bwino, ndipo kodi si. Zovuta mawonekedwe smartness kubwerera ku masewera chingatithandize mwai zodzikongoletsera. Pano pali njira zimene akhoza wodwala kwa mayi wachitsikana:

1. Home khungu. Kusintha khungu kapangidwe, mupatseni smoothness ndi elasticity, m'pofunika kawiri sabata ntchito wokolopa.
2. Self-kutikita. kangapo pa mlungu, mungachite nokha kutikita ndi creams wapadera odana cellulite.
3. Electrostimulation. Oyenera amayi unamwino. Izi ndi hardware ndondomeko imene zimakhudza zigawo m'munsi minofu. Ndiko kuti, ndi kuchita zina.
4. Mesotherapy. Kalanga ine, koma njira imeneyi si abwino kwa amayi unamwino. Koma ngati muli kuyamwitsa simutero, inu mukhoza kugwiritsa ntchito mesotherapeutic ndondomeko, zomwe cholinga chake ndicho moto mafuta ndi khungu kumangika.
5. Komanso kunyumba mukhoza opangidwa ndi nyimbo zosiyanasiyana. Iwo ali osavomerezeka pa mkaka wa m'mawere.

Malangizo

Kodi olimba atatha kubereka zofunika ndi zofunika, moonekeratu. Koma apa pali m'mene kutero, kuti kuvulaza okha kapena mwana? Muyenera kutsatira malamulo ndi malangizo ochepa:

• Ngati n'kotheka, ndi bwino kukalembera ndi mphunzitsi munthu amene angakuuzeni mwatsatanetsatane zimene olimba akabereka, pamene inu kuyamba ntchito ndi zimene amachitira mungachite.
• Ngati muli mnyumba yekha, ndiye kukhala dongosolo nokha kuti zachititsa kuti magulu onse minofu.
• Musati muchite Zochita onse amapita limodzi. Mukhoza azipereke tsiku lonse. Mwachitsanzo, pamene mwana amagona.
• Chitani maseŵerowo pokhapokha kudyetsa ola limodzi pamaso.
• Kodi kuchita kuvala postpartum bandeji. Iye akhoza kuthandiza minofu m'mimba ndi sanalole kuti khungu kugwa.
• Chifukwa cha kokoma sikuthandiza kuponya yoyamwitsa. Ndipotu ndi chakudya chofunika mwanayo. Komanso, kupanga mkaka wa m'mawere wonyeketsa 300 kcal.
• Muyenera kuchita zonse 3-5 nthawi sabata kwa mphindi 30-60.

Pomaliza

Pomaliza, tiyenera kuti olimba akabereka ndi koyenera kuti mkazi aliyense. Osati wina kusiya mwana kupita kumalo ochitira masewera a? Izi si vuto, kupita ku nyumba, mungafunire. Koma kumbukirani kuti chinthu chofunika kwambiri - ndi lalikulu, musati overreach, chifukwa muli ndi vuto kwambiri ndi mwanayo. Khalani wokongola!