Miyendo ndi yolondola!
Njira yabwino kwambiri yochita masewera olimbitsa thupi pamene mukuyembekezera ndi kuyenda. Ngakhale chifukwa cha madokotala madokotala akuletsani inu mitundu yonse ya masewera, masewerawa sadzachotsedwa ndi wina aliyense. Kuyenda kumathandiza kuti thupi likhale lolimba komanso silikulola kuti minofu ikhale yovuta. Koma muyenera kuyenda panthawi yoyembekezera moyenera.
Zomwe zingakuthandizeni kuyenda moyenera pamene muli ndi pakati:
1. Mukamayenda, nthawi zonse muyenera kuyang'ana malo omwe ali kumbuyo - musaweramitse kwambiri, ndipo mugawire katunduyo pamisendo ya kumbuyo ndi mimba mofanana. Amathandizira pa nkhaniyi lamba wapadera kwa amayi apakati.
2. Pamene mukuyenda, ndi bwino kuyang'ana patsogolo pang'ono, koma osati pansi pa mapazi anu, popeza kusiyana kotsirizira kumadutsa kwambiri minofu ya pamapewa ndi pakhosi.
3. Yendani maulendo angapo, koma paulendo wautali, ngati kuyenda kwautali kumakhudza kwambiri ziwalo za m'chiuno ndi pakhosi. Pakati pa mimba m'thupi pali chitukuko cha hormone ya kupumula, kufooketsa mfundo ndi minofu.
Zochita za kutambasula musanayambe kuyenda
Ndikofunika kwambiri kuchita zolimbitsa thupi asanayambe komanso pambuyo. Koma muyenera kusamala kuti musatenge mitsempha. Ndipotu, panthawi yomwe ali ndi mimba amakhala osatetezeka kwambiri. Kotero, apa pali zochitika izi:
1. Kwezani manja anu pamwamba pa mutu wanu ndi kutambasula, kenaka tsitsani manja anu ndi kuwagwirizanitsa kumbuyo kwanu (mungathe kukwapula). Bweretsani kasanu. Manja ndi kumbuyo ayenera kuyesetsa kulunjika.
2. Ikani phazi lanu pambali pang'onopang'ono ndikugwedeza pang'ono pamadzulo. Pamene mukukhazikika, pendekani mutu ndi kutsogolo mpaka uoneke pansi pa mapazi, ndipo pang'onopang'ono mubwerere ku malo ake oyambirira. Bweretsani kasanu.
3. Manja awiri kumanja, kumanja kumanzere, khalani pamalo awa kwa masekondi 30. Chitani chimodzimodzi kumbali inayo.
4. Kuchita masewera olimbitsa thupi. Lembani pansi ndi kukweza mapewa mmwamba ndi pansi, ndiyeno pangani maulendo asanu ndi awiri pambali iliyonse.
5. Zochita za khosi. Sinthirani mutu, yupendeketse kumbali ya kumanja kapena ya kumanzere katatu pa kayendetsedwe ka mtundu uliwonse.
Zochita zathupi masiku 4 pa sabata
Ndondomekoyi ndi yoyenera kugwiritsa ntchito masiku anai onse a sabata. Komabe, ndi bwino kupatulira masiku a zochitika zochitika kuchokera kwa wina ndi mzake kuti alole kuti thupi libwezere.
Lolemba: Yendani pang'onopang'ono kwa mphindi 5-10 monga kutenthetsa, ndiye muyenera kutambasula pang'ono ndikuyenda kwa mphindi khumi ndi zisanu pawiro wanu. Pambuyo pa mphindi 15, pang'onopang'ono ndikuyenda pang'ono pang'onopang'ono.
Lachitatu: bwerezani chirichonse monga momwe mudachitira Lolemba. Ngati mumadzimva nokha, mukhoza kuwonjezera wina kukwera makwerero pang'onopang'ono.
Lachisanu: chirichonse chiri chimodzimodzi ndi Lolemba.
Loweruka: mungathe kuyenda mumasewera anu, popanda kukakamiza kuti musamuke pa liwiro lina lomwe nthawi yomwe munakonza. Mukamayenda, musaiwale kuchita masewera olimbitsa thupi.
Mitundu ya trimesters iliyonse
Ndi thupi lililonse, thupi lanu limasintha, ndipo mumayenera kusintha zochitika zanu zakuthupi.
Choyamba cha trimester: mwina mukhoza kudabwa kuti simunataye mphamvu, koma m'malo mwake mumakula. Chifukwa cha ichi ndi kuchuluka kwa magazi omwe amadzaza thupi lanu ndi mlingo wochuluka wa mpweya. Koma izi sizikutanthauza kuti muyenera kuchita zambiri kuposa kale. Cholinga chanu ndi kudzipezera wokhazikika, kutenga mimba sikuvomerezana ndi thupi. Kwa nthawi yonse ya maulendo apadera opanda kutentha (pafupi mphindi 20) mukhoza kuwonjezera zina zisanu mphindi, koma osati. Ndizovuta kugwira ntchito mopitirira nthawiyi.
Chachiwiri cha trimester: mukupeza kulemera mwamphamvu, zomwe ndizozolowereka. Panthawi imeneyi, kuyenda kwakukulu kuyenera kuchepetsedwa, mwachitsanzo, kuyenda mofulumira, koma m'kupita kwa nthawi mofanana ndi mu trimester yoyamba.
Chachitatu cha trimester: kuyenda mofulumira kuyenda momwe mungathere. Mukhoza kumamatira pazinthu masiku 4 pa sabata, koma kuyenda sikuli pa nthawi, koma malingana ndi momwe mumamvera. Ndikofunika kupewa kuyenda pansi pa dzuwa lotentha, malo osiyanasiyana osagwirizana ndi masitepe ndi masitepe. Kusintha kwanu pakati pa mphamvu yokoka kumawonjezera ngozi ya kugwa.
Chinthu chachikulu ndicho kumvetsera thupi lanu, kusangalala nthawi yonse ya mimba. Kutenga mimba sikutanthauza, koma kumasintha malinga ndi chikhalidwe chanu. Ndicho chifukwa chake ndi kofunikira kwambiri kuwerenga zizindikiro za thupi lanu ndi kumvetsera kwa iwo nthawi. Khalani wathanzi komanso wotanganidwa!