Zochita za pamimba wangobereka kumene. Zochita kwa kumanga pamimba pambuyo mayi wangobereka unamwino

Panthawi ya kuyembekezera mwana, thupi la mkazi limasintha kwambiri, ndipo sikuti zonsezi zimawongolera kusintha kwake. Zoonadi: kuwonjezeka kwapadera "mahomoni okhudzidwa" amatha kutembenuzira tsitsi laulesi ndi lopweteka kukhala lokongola kwambiri, kumapangitsa kuti nkhope yowawa ndi yopweteka ikhale yowoneka bwino, kupereka mawonekedwe auzimu apadera. Koma panthawi imodzimodziyo khungu pamimba, chifuwa ndi manja zimataya mawonekedwe omwe kale anali otsika, kutambasula kumawonekera, minofu ya osindikizira imatambasula ndi kukalamba, zomwe zimawatsogolera kupundula kwa mimba ... Kodi munthu angachotse bwanji mimba atabereka mayi woyamwitsa? Kuchita masewera olimbitsa thupi kumathandizanso kubwezeretsa minofu, koma kuyesayesa kulikonse kumayenera kusamalidwa. Chifukwa chiyani? Pali zifukwa ziwiri izi.

Zoopsa Zachibwana

Choyamba cholepheretsa njira yopita ku chiwerengero chochepa pokhapokha atatha kubereka ndizofunikira kuti nthawi yayitali aziyamwitsa. Ndi masewera olimbitsa thupi, kuchuluka kwa mkaka wa m'mawere kumatha kuchepa kwambiri, ndipo nthawi zina madzi amtengo wapatali amawotcha. Vuto lachiwiri ndi diastase ya mitsempha ya m'mimba ya rectus. Izi zimatchedwa kusokonezeka kwa minofu ya makina osindikizira, komwe kulimbika thupi kwakukulu kumakhala kovulaza kwambiri ndipo kungayambitse kuwononga msana. Onetsetsani kukhalapo kwa diastasis ndikuyang'ana mokwanira madigiri ake ndi zowopsa zingakhale dokotala woyenera.

Komabe, si amayi onse omwe ali ndi mwana amatha kupita kuchipatala popanda chofunikira kwambiri, makamaka ngati palibe amene angasamalire mwanayo ndipo ayenera kupita naye kulikonse. Chotsatira chake, amai ambiri amangoona zoopsa, amayang'ana pa intaneti zochitika zosavuta kuti azigwiritsa ntchito pamimba atabereka ndi kutenga nkhaniyo, osanyalanyaza ululu mu minofu (yomwe, mwa njira, ingasonyeze njira yothetsera matenda, osati kupambana).

Kodi mungatani mukakhala kuti mimba safuna kuchoka ngakhale pamene mukudya, ndipo mukufuna kubwerera mwamsanga fomu? Yambani masewera ndi zosavuta komanso zosavuta kuzichita, zomwe sizidzawononga minofu yeniyeni ya mimba ndipo idzakulolani kuwona pagalasi chiuno chokhumba monga momwe mukufunira.

"Bridge"

Sikuti ntchito zonse zimayenera kuyeretsa mimba pambuyo pobereka mayi woyamwitsa. Kuchita zinthu ngati "mlatho" - zokondweretsa: siziwathandiza kuchepetsa mkaka wa mkaka wa m'mawere ndipo sizimapweteka ngakhale ndi diastasis yoopsa.

• Gawo 1. Ugone pamsana pako, wagwada, pumula mapazi ako pansi ndi kutambasula mikono yako pamodzi ndi thupi. Tengani mpweya wozama ndikukoka mimba.
• Khwerero 2. Kutuluka pang'onopang'ono kumatulutsa pakhosi kuti mbali yakumtunda ya thunthu ipange mzere umodzi wowongoka kuchokera pamabondo kupita kumapewa. Gwiritsani ntchito malowa kwa mphindi ziwiri: tengani mpweya wina wakuya, kenaka mutuluke ndikuwongolera pang'onopang'ono pansi.

Zochita zolimbitsa thupi "zana"

Zochitika zambiri za mimba pambuyo pobereka zimakhala kusintha kwa maphunziro odziwika. Cholinga cha "mazana" chikuwoneka mophweka ndipo chilimbikitsidwa ngati katundu woyamba kwa amayi omwe posachedwapa anabala:

• Khwerero 1. Malo oyambira ndi ofanana ndi omwe ali pamwambapa: kugona kumbuyo, mawondo akugwa, manja atambasulidwa pamsana, palmu ndi mapazi akugona pansi. Limbikitsani mozama ndikutsitsimutsa kwambiri minofu ya nyuzipepala.
• Khwerero 2. Kutuluka pang'onopang'ono kudula mutu ndi khosi kuchokera pansi, ndi kuchotsa manja anu kutali ndi thupi. Musaiwale kusunga minofu ya makina osindikizidwa nthawi zonse. Gwiritsani ntchito malowa kwa mphindi zingapo, kenaka mutenge mpweya watsopano ndi kutuluka pang'onopang'ono kutsika pansi.

Kuswana kwala

Zochita zodziwika bwino kwambiri za mimba yamimba pambuyo pobereka zimaphatikizapo chinthu chodziwika kwambiri monga kuswana kwa manja kapena mapazi. Okonda kwambiri nthawi zambiri amaphatikizapo pulogalamu yawo maphunziro oterewa ndi kupopera kwapadera, koma pa nthawi yoyamba yowonongeka, zimakhala zovuta kwambiri kugwiritsa ntchito zipolopolo ndi zipangizo. Zina mwazochita za mtundu umenewu zingathe kuchitidwa popanda kulemera kwina. Nzeru imaperekedwa kuti kusintha kwa miyendo kukhale kovuta.

• Gawo 1. Ugone kumbuyo kwako, kuika mapazi ako pansi, kugwada. Kwezani miyendo yanu pokhapokha kuti mabotolo akhale pamakona abwino. Ikani dzanja limodzi pamimba, ndipo chachiwiri - pansi kuti muyimire.
• Gawo 2. Ikani minofu ya makina osindikizira ndi pang'onopang'ono, musunthire bwino miyendo yomwe imakwera kumbali mpaka mutamva kupweteka kwa minofu. Mofananamo, bweretsani mapazi anu palimodzi.

Kuthamanga kwapelvic

Zina zomwe zimapangidwira m'mimba yanyumba pambuyo pa kubereka zimakhala kugwiritsa ntchito fitball. Mudzasowa mpira wokhazikika wa masewera olimbitsa thupi popanda kuwonetsetsa. Mphepete mwa mapirawo idzakhala yothandiza kwambiri popititsa maphunzirowo ndi mpira, koma ngati mulibe fitball, zotsatirazi zingatheke popanda izo.

Lembani kumbuyo kwanu, gwadirani mawondo anu ndipo mupumire mapazi anu pansi kapena mpira wa masewera. Limbikitsani minofu ya m'mimba ndikuyendetsa pakhosi, ndikukankhira pansi pamtunda. Gwiritsani ntchito malowa kwa mphindi zisanu, kenaka kambiranani zochitikazo.

"Boti" (yoga)

Mwina mwakhala kale mu yoga. Pachifukwa ichi, yesetsani kukhala osangalala ndi ma asanasana, maphunziro opuma ndi kupuma bwino. Ngati simukudziwa za luso lanu, yesetsani kuyamba ndi zosavuta zolimbitsa thupi, zomwe cholinga chake ndi kulimbikitsa mimba mutatenga mimba.

Khalani pansi, kugwada. Limbikitsani minofu ya makina osindikizira ndikusuntha pang'ono, ndikukweza pansi. Kwezani mapazi anu mpaka mapaziwo apange mzere wofanana ndi pansi. Kumbuyo kumakhala kolunjika, m'chiuno pambali ya madigiri makumi asanu ndi anai. Gwirani manja anu patsogolo kuti muthe kukhala osungika bwino muyiyi. Sungani malo awa kwa masekondi makumi atatu.

Dongosolo "la dolphin"

Machitidwe ovomerezeka a kubwezeretsa mimba pambuyo pa kubala amadziwika kwambiri. Choyamba, malankhulidwe, ndithudi, ali pafupi ndi bar ndi mitundu yake yambiri. Samalani amayi achichepere akupatsidwa "dolphin" yabwino kwambiri, yomwe mudzafunikira mpira wa masewera olimbitsa thupi.

Tengani malo oyambira a bar, kutsamira mphutsi pa fitball ndi kutambasula miyendo yake. Limbikitsani minofu ya zojambula ndi ntchafu, yongolani msana ndikugwira ntchitoyi kwa masekondi osachepera makumi atatu. Mukhoza kuganizira malo awa, kapamwamba, koma kuwonjezera zovuta za akatswiri amalimbikitsa kugwiritsa ntchito fitball, zomwe zimapangitsa kuti vutoli lisasinthe.

Mbali yayitali

Lembera kumbali yako, wotsamira pa chigoba chako, chomwe chikugwirizana ndi phewa lako. Finyani pamodzi m'chiuno ndi mapazi, onetsetsani kuti mukhalebe olimba, ndi kukweza m'chiuno chanu mpaka thupi lanu liwoneke molunjika. Gwirani malowa kwa masekondi osachepera makumi atatu. Bwerezani kumbali ina, mu malo abodza kumbali inayo. Mukamaliza machitidwe awa kuti muwone mimba mukatha kubereka, onjezerani kumbali ya khumi mpaka khumi ndi miyendo ya miyendo kuchokera pamalo oyambira. Kupititsa patsogolo pang'onoku kudzakuthandizani kuti muzitha kuphunzitsa minofu ngati chigoba ndi ntchafu, komanso kuti mukhale ndi luso lokhazikika.

Zovuta kwambiri?

Ngati muli ndi zovuta ndi zochitikazo, mwinamwake kuphunzitsidwa thupi kumakhala kofunikanso ngakhale mwana asanabadwe. Sizothandiza kuti mutha kubwereranso - makamaka ngati mukuyamwitsa. Siyani zovuta zogwirira ntchito panthawi ina ndikupita kumphweka:

• Kupuma mimba. Mazoloŵezi ofanana a mimba pambuyo pa kubereka amakhala ndi kumverera kwakukulu kwa kayendedwe ka mimba m'mimba panthawi yopuma. Lolani minofu kuti ikhale yochulukira ndi kuchuluka momwe zingathere pa mpweya uliwonse ndi kunja. Musaiwale kuti muyenera kupuma mokwanira.
• Sungani zovuta. Yambani kuchokera pa malo oyamba: atagona pansi. Pewani makina osindikizira, kudula minofu ya makungwa onse, ngati kukonzekera mimba m'mimba. Kuchokera pa malowa, yesani kayendedwe ka mitundu yosiyanasiyana, mwachitsanzo, kukweza dzanja limodzi kapena awiri pa mutu wanu kapena kutambasula miyendo yanu. Kumbukirani kuti kumbuyo kumayenera kugona pansi.

Kukula msinkhu

Zochita zolimbitsa mimba pambuyo pa kubala sizili zophweka, koma m'kupita kwanthawi mudzawona kuti n'zosavuta kuzichita. Izi zikutanthauza kuti mukufunikira kale kuwonjezera msinkhu wa maphunziro, kuti minofu isagwiritsidwe ntchito mofanana ndikupitiriza kukula. Pali mitundu yambiri ya zopotoka ndi zozizwitsa zina zomwe zimayambitsa kuchotsa mafuta ochulukirapo m'mimba komanso oyenerera kwa omwe ali ndi "zozoloŵezi" zowonongeka.

Kusokoneza Colber

Maphunzirowa akulimbikitsidwa ndi aphunzitsi ogwira ntchito yathanzi Petra Kolber, amene adapanga zovuta zambiri, zomwe zimawoneka ngati mavidiyo a miniti khumi.

• Gawo 1. Lembani kumbuyo kwanu, kwezani miyendo yanu, gwiritsani mawondo pambali ya madigiri 90. Mitsempha iyenera kukhala yofanana ndi pansi.
• Gawo 2. Ikani manja anu pamutu mwanu (ndizitsulo zanu ziziwoneka mosiyana, osati mmwamba) ndi kupotoza, kukweza mapewa anu pansi.
• Khwerero 3. Ikani miyendo yanu mozungulira, yongani mitsempha yanu ndi kutambasula manja anu pamwamba pa mutu wanu. Pogwiritsa ntchito izi, nthawi zisanu ndi zitatu zimatsata mapazi, kuyenda kwa "scise". Bwererani ku malo oyamba. Chitani zobwereza zisanu ndi zitatu.

Kuwombera kosinthidwa mu chithandizo chogona

Kodi chimachitika n'chiyani atabereka (chifukwa cha mimba, miyendo ndi mabowo nthawi yomweyo) akulimbikitsidwa ndi akatswiri? Izi, mosakayikira, zimadumphira pamalo opambana. Zingasinthidwe monga mukufunira - malingana ndi cholinga chophunzitsira, mlingo wophunzitsa thupi ndi wothamanga. Chosankhacho ndi choyenera kwa oyamba kumene, amayi omwe alibe maphunziro ochepa komanso amayi apang'ono, omwe thupi lawo silinapezekanso mwanayo atabadwa.

• Gawo 1. Malo oyambira ali ngati a squats, koma muyenera kutsamira pang'ono ndikugwiritsanso manja anu pansi.
• Khwerero 2. Yendetsani miyendo modzidzimutsa ("mmbuyo") kubwerera mmwamba. Popanda kuimitsa, yendetsani miyendo yanu imodzi pang'onopang'ono ku malo awo oyambirira.
• Khwerero 3: Yesetsani katatu 1-3 kuti mubwereze mobwerezabwereza.

Ngati mukufuna kuwonjezera zovuta za zochitikazo, kuchotsa mimba pambuyo pa kubala mwamsanga, yesetsani kudumpha ndi mapazi anu mmbuyo m'malo mopitilirapo.

Kusokoneza

Kuphwanyidwa panthaŵi imodzimodzimodzi kumaphunzitsa minofu ya manja, mapewa, chifuwa ndi zofalitsa.

• Gawo 1. Tengani malo oyambira, kudalira pansi ndi kanjedza ndi zala. Mtunda wa pakati pa mitengo ya kanjedza iyenera kupitirira pang'ono kupitirira mapewa.
• Gawo 2. Lembani zitsulo ndikuchepetsani chifuwa mpaka mutali pafupifupi masentimita awiri otsala pakati pawo ndi pansi.
• Gawo 3. Yambani manja anu ndikupita kumalo oyambirira.
• Khwerero 4. Yesetsani katatu 1-3 kuti mubwereze mobwerezabwereza.

Kukoka miyendo pamalo ovuta

Zochita zofananamo zolepheretsa kulemera kwa mimba pambuyo pa kubala panthawi yoyamba zikuwoneka kuti zikulepheretsa, koma zimalimbikitsa kwambiri minofu yotambasula ya makina okhudzana ndi mimba.

• Gawo 1. Ugone pansi, gwadama, mapazi - m'lifupi la lamba. Kokani mmimba mwanu. Zitsulo ziyenera kukhala pansi.
• Khwerero 2. Pamene mukusungunuka kuuma kwa mimba, tilembetseni, kenaka mutenge, mukugwiritsa ntchito minofu ya makina kuti muwongole mwendo wakumanzere (osati kumapeto: mawondo ayenera kukhala ochepa). Bwererani ku malo oyamba.
• Khwerero 3. Kusintha miyendo, yesetsani kubwereza kasanu mbali iliyonse. Pang'onopang'ono bweretsani nambalayi kuti mubwereze mobwerezabwereza.

Tsamba ndi thaulo

N'zotheka kuti pakati pa mitundu yosiyanasiyana ya kusintha, bukuli lidzakuwoneka kuti ndi loyenera kwambiri. Ngati mwamsanga kapena kenako mukukhumudwa ndi zovuta za zochitika zolimbitsa thupi, kumitsani mimba mukatha kubereka kudzakuthandizani kusintha kosinthasintha ndi kovuta.

• Gawo 1. Lembani kumbuyo kwanu, gwadirani mawondo anu. Finyani nsonga zosiyana za thaulo la sing'anga kutalika ndi manja anu ndi kulipukuta kumtunda kwa mapiko. Chotsani mapeto a thaulo ndi kufinya m'chiuno.
• Khwerero 2. Tengani mpweya wozama, kenaka mutuluke ndikukoka mimba yanu, ndikunyamula mapewa anu pansi. Gwiritsani ntchito izi.
• Khwerero 3. Sinthani ndi kumasula minofu ya makina 10 mpaka 12, pang'onopang'ono mubweretse nambalayi kuti mubwereze.

Kukwezera miyendo kuchokera ku malo osavuta

Zochita izi zingatchulidwe mwachangu ntchito yopambana yotchuka.

• Gawo 1. Lembani pansi, gwadirani mawondo anu ndi kutambasula manja anu pamodzi ndi thupi lanu. Limbikitsani minofu ya m'mimba ndikupatsanso miyendo kuti miyendo ikhale yofanana ndi pansi.
• Gawo 2. Finyani mchiuno ndi mapazi pamodzi ndikuwongolera miyendo yanu, ndiye pang'onopang'ono muwachepetse pansi, mutenge thupi lanu. Gwiritsani ntchito minofu ya makina kuti mutsirize miyendo ndi kuiwerama pamabondo kuti mubwerere ku malo awo oyambirira.
• Khwerero 3. Pangani mobwerezabwereza 20.

Zochita za mimba pambuyo pa kubereka kuchokera kwa Gillian Michaels

Makamaka kwa iwo amene akufuna kubwezeretsa mawonekedwe awo ndipo atha kukwaniritsa zotsatira zochititsa chidwi kwambiri, mlangizi wotchuka wotchuka padziko lonse, Gillian Michaels, wapanga mapulogalamu angapo a mavidiyo omwe ali osiyana kwambiri ndi momwe akuphunzitsira. Kuchita mwamsanga kwa mimba ndi mbali pambuyo pobereka kubwerezedwa muzolemba za wolemba "Kutaya kwa Poyambira kwa Oyamba". Monga dzina limatanthawuza, maphunzirowa ndi abwino kwa amayi aang'ono okha, komanso kwa iwo omwe sanasangalale nawo masewera, ndipo (makamaka) adapeza zolemera zambiri. Mwachidziwitso, mkazi aliyense atatha kupweteka kwa kubereka ndi kuchiritsa thupi lofooka akhoza kutchedwa kuyambira kumaseŵera ndi kutaya thupi. Gillian Michaels amadziwa bwino kuopsa kochita masewera olimbitsa thupi panthawiyi, ndipo mwiniwake amasonyeza zosavuta ndi zochepetsera zochitika za mimba pambuyo pa kubala. Kupindula kopanda malire kwa maphunziro ake, kuyembekezera masiku makumi atatu, ndilo gawo la zovuta ndi chidwi ku gawo lirilonse la thupi. Mtolo womwewo umalimbitsa minofu ya chigoba, ntchafu, chifuwa, mapewa.

Kwa omwe akugwiritsa ntchito kwambiri pa mapulogalamu ake a kanema, Michaels anapanga maphunziro ovuta "Kutaya kulemera kwa masiku 30." Pogwiritsa ntchito pulogalamu ya oyamba kumene, maphunziro a kanema awa ali ndi magawo atatu - monga kupita patsogolo, kuvutika kwa maphunziro. Zochita zogwiritsira ntchito mimba pambuyo pa kubala kuno zimalowetsedwa ndi katundu wovuta pamanyuzipepala pogwiritsira ntchito mankhwala osokoneza bongo.

Ngati simukufuna kuchepetsa kulemera kwa thupi, kuchuluka kwake kwa mimba yowonongeka ndi kubwerera kwa chiuno, ndikulimbikitsidwa kuti mudziwe ndemanga za pulogalamuyi "Mimba yamtunda kwa milungu isanu ndi umodzi." Maphunzirowa amatha nthawi imodzi ndi theka yokha kuposa maphunziro a Gillian Michaels, ndipo akukonzekera kuti azigwiritsa ntchito makina osindikizira. Icho ndi chiyanjano - maphunziro apamwamba kwambiri - ndipo amakhala ndi maselo angapo, kusinthasintha mafilimu ndi mphamvu zamakono. Pogwiritsa ntchito msinkhu woyamba, simungathe kulemetsa thupi ndi dumbbells, koma kusintha kwa gawo lachiwiri la pulogalamuyo kudzayenera kuwonjezereka.

Nkhani ya zakudya

Pamene iwo amati mbali ya moyo wathanzi, sonyezani nkhani peresenti makumi awiri okha bwino. Otsala eyite kugwa pa zakudya zoyenerera. Panopa, pali miyambo ina yofanana angapo a dongosolo la otchedwa PP. Kaya mwasankha nokha, musataye womberani. Kuchotsa mimba mafuta akabereka kufunika amayesetsanso zotheka.

Njira yosavuta ya zakudya zoyenerera - kusiyiratu zakudya zosapatsa thanzi kapena kuchepetsa ntchito yochepa. Kuti monga mitundu yonse ya maswiti zovulaza thanzi ndi mawonekedwe mankhwala ophika buledi mankhwala, mankhwala theka-kusasanyiwa, agalu otentha ndi sausages, sodas, tchipisi, crackers flavored ndi ena "zokhwasula-khwasula". Iwo m'pofunika kuchepetsa ntchito ya nyama mafuta (nkhumba, nkhosa) ndi kutibwezera ndi ng'ombe, nyama yamwana wang'ombe, kalulu, nyama nkhuku. Ngakhale kuti amakhulupirira kuti Frying malinga ndi malamulo a kudya wathanzi ayenera kugwiritsa ntchito masamba osati batala kapena margarine, ndiponso, PP salandira Frying mafuta. Mukhoza kuphika zikondamoyo mumaikonda, muffins ndi timagawo, koma pa youma Frying poto ndi zabwino sanali ndodo ❖ kuyanika. Nyama mwachangu wabwino pa Grill lapansi.

Zovuta buku la PP - ndi mtundu wa zakudya kuti timapitiriza zotsatira kuti kupereka Zochita atabereka pamimba, flanks ndi ntchafu. Malinga ndi malamulo ake kudya nthawi 5-6 tsiku chakudya chochepa (200-300 g). Kadzutsa, zakudya zomanga thupi ndi dzinthu kuti ali wolemera mu chakudya zovuta; pa nkhomaliro - mafuta wathanzi (monga mtedza) ndi chakudya. Pa nthawi yopuma, ndi zofunika kuphatikiza mapuloteni bwino, zovuta chakudya masamba (angakhale nyama ndi nsomba mbale ndi mbali mbale wa pasitala kapena mbatata ndi saladi masamba). Pa nkhomaliro kudya zamasamba ndi zakudya zomanga thupi (thovu bwino), chakudya - kachiwiri, mapuloteni ndi masamba. Usiku kumwa chikho cha kefir kapena kudya ena tchizi, popeza ngakhale akagona thupi sichitha ntchito ndipo amafuna kubwezeretsa. Ngati masana inu kuchita masewera olimbitsa thupi kwambiri pamimba pambuyo pobereka, ndi bwino amakonda kefir tchizi - iwo ali kwambiri nyama mapuloteni, lipindulitsa pa chitukuko minofu.

Ngati mukufunitsitsadi kusewera masewera, inu mukhoza kukhala ndi chidwi zakudya masewera. Choyamba okonda onse olimba kulabadira mapuloteni. agwedeza kwambiri thanzi ndi mipiringidzo mapuloteni ali olemera mu mapuloteni mosavuta degradable - iwo mulimbitse minofu ndi kuonjezera mphamvu wonse wa maphunziro mphamvu.