Ukuzivocavoca kwangemva kokubeletha kunikeza izinzuzo zezempilo njengokuqinisa nokuqinisa imisipha yesisu sakho, kukhuphule amandla akho, kukusize ulale kangcono futhi ukhulule ingcindezi. Kodwa ngenxa yemisipha ebuthaka, umzimba obuhlungu kanye nokukhathala okuvamile, ungase ungazizwa ukulungele noma mhlawumbe uyesaba ngisho nokuqala ukusebenza futhi. Ngaphezu kwalokho, kuhlale kukhona inkinga yesikhathi. Impela, ungakwazi ukuminya ekuzilolongeni ngesikhathi ingane ilele, kodwa futhi ungabandakanya ingane yakho entsha esenzweni ngalezi zivivinyo eziyisikhombisa zikamama nengane.
OKUhlobene : Izingane Ziqala Nini Ukugingqika? Nakhu Okushiwo Odokotela Bezingane Nomama Bangempela
Mckenzie cordell1. Baby Overhead Cindezela
Hlala uphambanise imilenze, ubambe ingane yakho phambi kwesifuba sakho ugobe izindololwane bese uyicindezela ezimbanjeni zakho. Qondisa izingalo zakho phezulu ngaphandle kokukhiya izindololwane zakho. (Kufanele kubukeke njengaleso sikhathi INgonyama Inkosi lapho uSimba ethulwa ezilwaneni.) Yima kancane, bese wehlisela ingane yakho lapho iqala khona. Yenza izikhathi eziyishumi, uphumule bese wenza amasethi amabili ngaphezulu.
Mckenzie cordell2. Ukuhamba Amaphaphu
Bamba ingane yakho isesimweni esithokomele ngenkathi imile futhi ibheke phambili. Thatha igxathu elikhulu phambili ngomlenze wakho wesokudla bese ugoba womabili amadolo ngama-degree angama-90. Gcina idolo lakho langaphambili phezu kweqakala lakho njengoba idolo lakho langemuva lisondela phansi, isithende siphakanyisiwe. Phusha umlenze wangemuva bese unyathela izinyawo zakho ndawonye. Phinda ngomlenze ophambene.
Mckenzie cordell3. Izikwele Zesisindo Somntwana
Yima ikhanda lakho libheke phambili futhi isifuba sakho siphakanyiswe phezulu nangaphandle. Bamba ingane yakho isesimweni esihle. Beka izinyawo zakho zibe ububanzi behlombe noma ububanzi kancane, bese ucindezela izinqulu zakho emuva naphansi njengokungathi uhlezi esihlalweni esicatshangelwayo. Amathanga akho kufanele alingane nephansi ngangokunokwenzeka, futhi amadolo akho kufanele abe phezu kwamaqakala akho. Cindezela buyisela phezulu ukuze ume. Yenza izikhathi eziyishumi, uphumule bese wenza amasethi amabili ngaphezulu.
Mckenzie cordell4. Ama-Push-ups e-PeekaBoo
Lalisa ingane yakho endaweni eyisivikelo futhi ungene endaweni ephushayo (eguqe ngamadolo akho kahle). Gcina izindololwane zakho ziseduze nomzimba wakho, zehlise ukuze ubhekane ubuso nobuso nengane yakho. Uqinisa umgogodla wakho, uziphushele emuva ubuyele endaweni yokuqala. Yenza izikhathi eziyishumi, uphumule bese wenza amasethi amabili ngaphezulu. Ungakwazi futhi ukuguqulela leli libe yipulangwe ngokubamba ingxenye engaphezulu yesikhundla sokusunduza phezulu. (Qaphela: Uma ingane yakho encane—njengemodeli yethu enhle—ingafuni ukuhlala inganyakazi, ingavele izulazule ngenkathi uthola labo baphendule.)
Izithombe ze-Westend61/getty5. Ibhentshi Lengane Cindezela
Lala ubheke phansi amadolo akho egobile. Inkontileka ye-abs yakho. Bamba ingane yakho iphephile phezu kwesifuba sakho. Cindezela izingalo zakho ziqonde phezulu, yima kancane bese wehlisela ingane yakho lapho iqala khona. Yenza izikhathi eziyishumi, uphumule bese wenza amasethi amabili ngaphezulu.
Izithombe zeMaskot/Getty6. Uhamba nge...Inqola
Kubonakala sengathi kusobala, kodwa nje ukusunduza isilawuli sengane yakho eduze kwebhlokhi kuwumsebenzi omuhle kakhulu—futhi kuyizaba zokuphuma endlini. Uma usuthole imvume kudokotela wakho ukuze uthole imisebenzi enzima kakhulu, ungaphinda uguqule lokhu kube ukugijima okulula.
7. I-Yoga Yengane
KULUNGILE, ngakho-ke lena ingaphezulu kancane kweyomntwana kunomama, kodwa yinhle kakhulu bekufanele siyifake. Namaste, bebe.
Izithombe ze-Westend61/gettyIzinto Ezi-4 Okufanele Uzazi Ngokuzivocavoca Ngemva Kokubeletha
1. Ungaqala Nini Ukujima Ngemva Kokubeletha?
Njengoba ukululama kwawo wonke umuntu wesifazane ngemva kokubeletha kuhlukile, u-Huma Farid, MD, we-Beth Israel Deaconess Medical Centre, eBoston, uthi isikhathi sokuqala ukuzivocavoca ngemva kokubeletha sincike ekutheni owesifazane uzivocavoce kangakanani ngesikhathi ekhulelwe, hlobo luni lokubeletha abelethile nokuthi kukhona yini. bekunezinkinga ngesikhathi sokubeletha.
Futhi, izinga lakho lokufaneleka ngaphambi kokukhulelwa kungaba yisici esinqumayo. Uma ubuvivinya umzimba njalo futhi usesimweni esihle somzimba ngaphambi kokuba ukhulelwe, cishe uzoba nesikhathi esilula sokubuyela kukho ngemva kokubeletha. Kodwa ungazami ukwenza konke okwenzile ngaphambili noma uqale inqubo entsha ekhandlayo okungenani izinyanga ezimbalwa, kusho. Felice Gersh, M.D., umsunguli kanye nomqondisi we-Integrative Medical Group yase-Irvine kanye nombhali we I-PCOS SOS: Indlela Yokuphila Ye-gynecologist Yokubuyisela Ngokwemvelo Izigqi, Amahomoni Nenjabulo .
Ngokuvamile, kwabesifazane ababelethelwe esithweni sangasese sangasese esingelula, bangaqala ukuzivocavoca kancane kancane lapho bezizwa bekulungele, kusho uDkt. Farid. Iningi labesifazane liyakwazi ukuphinde liqale ukuzivocavoca emasontweni amane kuya kwayisithupha ngemuva kokubeletha okungenazinkinga. Qiniseka ukuthi uthintana nodokotela wakho mayelana nokuqala isimiso sokuzivocavoca (imvamisa phakathi nokuhlolwa kwakho okujwayelekile kwamasonto ayisithupha kwangemva kokubeletha), ikakhulukazi uma ubelethe ngokuhlinzwa noma ezinye izinkinga. Kwabesifazane ababe ne-C-section, leso [isikhathi sokuqala] singanwetshwa sibe amasonto ayisithupha ngemva kokubeletha. Abesifazane bangabuyela ejimini ngokuphepha emasontweni ayisithupha ngemva kokubeletha, kodwa amalunga abo nemigqa ingase ingabuyeli esimweni sabo sangaphambi kokukhulelwa kuze kube yizinyanga ezintathu ngemva kokubeletha.
Lokho kungenxa ye-relaxin, i-hormone ekhulula amalunga akho ekulungiseleleni umsebenzi. Ingahlala emzimbeni wakho ngemva kokuzalwa, okusho ukuthi ungase ube nokuntengantenga futhi uzwe izinhlungu nezinhlungu ezengeziwe. Ngakho-ke gcina lokho engqondweni njengoba uqala ukujima kwakho kwangemva kokubeletha. UDkt. Farid uphakamisa ukuthi uqale ngokuhamba ngokushesha ebhulokhini ukuze uthole umbono wokuthi umzimba wakho ululame kanjani. Ngokuvamile, uzofuna ukuqala kancane kancane futhi ngobumnene. Akekho umama omusha ozobe elungele ukugijima i-marathon ngaso leso sikhathi, kodwa ungakwenza ukuzwa sengathi usanda kugijima eyodwa.
Ngeluleka iziguli zami ukuba zilalele imizimba yazo futhi zivocavoce okuningi noma okuncane njengoba zinomuzwa wokuthi kunengqondo, kusho uDkt. Farid. Uma ukuzivocavoca kubangela ubuhlungu, ngincoma ukuthi balinde isonto elilodwa noma amabili ngaphezulu ngaphambi kokuthi baqale futhi. Kufanele bakhulise inani lokuzivocavoca kancane kancane, futhi kwabesifazane abaye bane-C-section, ngincoma ukugwema ukuphakamisa okunzima (njengokuqeqeshwa kwesisindo) amasonto ayisithupha. Ngingancoma ukuthi uqale kancane kancane ngokuhamba okusheshayo cishe imizuzu eyishumi kuya kweyi-15 ubude futhi ukhule kancane kancane.
UDkt. Gersh uncoma futhi ukuthi uhambe kahle ngemva kokudla ngakunye futhi uqale ngezisindo ezilula emasontweni ayisithupha ngemva kokubeletha ukuze ubelethe esithweni sangasese sangasese kanye namasonto ayisishiyagalombili ngemva kwesigaba C. Ungase futhi ufune ukusebenzela ukuzivocavoca kwesisindo somzimba njengama-push-ups, ama-pull-ups nama-squats.
Eminye imisebenzi ye-aerobic enomthelela omncane okufanele icatshangelwe ihlanganisa ukubhukuda, i-water aerobics kanye ne-yoga ethambile noma ukumane uzilule. Ejimini, gxuma ebhayisikilini elimile, i-elliptical noma umqwali wezitezi.
2. Kufanele Uzivocavoce Okungakanani Ngemva Kokubeletha?
Ngokusho kwemihlahlandlela yokusebenza ngokomzimba ye-U.S. Office of Disease Prevention and Health Promotion, abantu abadala kufanele bathole okungenani Imizuzu eyi-150 yokuzivocavoca ngesonto (cishe imizuzu engama-30 ngosuku, izinsuku ezinhlanu ngesonto, noma uhambo lwemizuzu eyishumi kathathu ngosuku). Kodwa eqinisweni, abesifazane abaningi abanezingane ezisanda kuzalwa bathwala kanzima ukuthola isikhathi sokuzivocavoca, kusho uDkt. Farid. Uma owesifazane engasitholi isikhathi sokuzivocavoca futhi esanda kubeletha, ngingamkhuthaza ukuba azinike ikhefu futhi azivocavoce lapho ekwazi. Ukuhamba nengane ku-stroller noma ophethe kuwuhlobo oluhle lokuzivocavoca. Futhi lapho enesikhathi, angaphinde aqale ukuvivinya umzimba okunamandla ejimini. Amanye amajimu aze anikeze nezinsizakalo zokugada izingane, noma ungabheka kumakilasi okuqina omama kanye nami njengohlelo lwekamu lokuqeqeshwa kwezingane uma ingane yakho isikhule ngokwanele. Futhi, khumbula ukuthi amanye amakilasi afana nokuhamba ngebhayisikili endlini angase ahlanganise ukunyakaza okuqine kakhulu komama abangemva kokubeletha, ngakho-ke yazisa umfundisi ukuthi usanda kubeletha futhi angakunikeza ukulungiswa njengoba kudingeka.
3. Ingabe Ama-Kegel Ayadingeka Ngempela?
Ngaphandle kwemisipha ye-ab eyeluliwe, i-pelvic floor yakho nayo izoba buthakathaka. Ukusiza ukuqinisa izicubu zesinye ezingalimala ngesikhathi sokukhulelwa nalapho ebeletha, uDkt. Farid utusa ukuzijwayeza ukuzivocavoca kwe-Kegel. Ngaphezu kokuhamba, i-Kegels kufanele ibe enye yezivivinyo zokuqala ozifaka ohlelweni lwakho lwangemva kokubeletha. Ukuze uzenze, yenza sengathi uzama ukumisa ukugeleza kokuchama ngokuqinisa imisipha yakho yaphansi ye-pelvic ukusuka phambili kuya emuva. Bamba ukhulule. Yenza lokhu izikhathi ezingaba ngu-20 imizuzwana eyishumi isikhathi ngasinye, kahlanu ngosuku. Lokhu kuzosiza ekulawuleni esinyeni namathumbu kanye nokulungiselela isitho sakho sangasese socansi lwangemva kokubeletha.
4. Kuthiwani Ngomsebenzi Obalulekile?
Ngesikhathi sokukhulelwa, njengoba isisu sakho sikhula, izicubu ezixhumene zesisu ziyanwetshwa futhi i-rectus abdominis (imisipha egijima iqonde phansi emaceleni esisu sakho) ingadonswa futhi ihlukanise phakathi nendawo. Lokhu kwaziwa nge-diastasis recti, futhi iningi labesifazane abakhulelwe bayabhekana nakho. Kwabanye besifazane, igebe livaleka ngokushesha, kanti abanye bangase babe nokuhlukana kuze kufike ezinyangeni eziyisithupha ngemva kokubeletha. Uma isisu sakho sisabukeka izinyanga ezikhulelwe ngemva kokubeletha ingane yakho, cishe une-diastasis recti. Futhi yingakho ukubuyisela lelo phakethe lesithupha (noma okokuqala) kuzoba inselele.
Esikhundleni sokwenza ama-crunches ayisigidi, empeleni angenza isimo sibe sibi kakhulu ngokuphusha izicubu ziqhelelane, zama ukwenza amapulangwe futhi ugxile ekuqiniseni imisipha yakho yesisu ejulile (eyaziwa ngokuthi i-transverse abdominis noma i-TVA muscle) ukuze uphinde uthole amandla akho ayisisekelo nokuzinza. Kodwa buza udokotela wakho ngaphambi kokuzama noma yikuphi ukuvivinya umzimba kwe-ab njengoba ungase udinge ukubona umhlinzeki womzimba onguchwepheshe ekuqeqeshweni kwangemva kokubeletha, kuye ngokuthi i-diastasis recti inzima kangakanani.
OKUhlobene : Ingabe Kufanele Nginikeze Ingane Yami Ama-Probiotics? Noma Ingabe Ukumosha Imali?
