Kev ua si zoo rau cov poj niam cev xeeb tub - gymnastics, yoga, dej aerobics

2024 Tus sau: Priscilla Miln | [email protected]. Kawg hloov kho: 2024-02-18 01:27

Chav kawm rau cov poj niam cev xeeb tub yog ib feem tseem ceeb ntawm kev npaj rau yav tom ntej kev yug menyuam, thiab qhov tseem ceeb tshaj - thawj txoj hauv kev los tswj kev noj qab haus huv ntawm niam thiab menyuam. Txhua tus poj niam thaum cev xeeb tub ob leeg tos thiab ntshai hnub uas nws tus menyuam yuav yug los. Tom qab tag nrho, nws paub los ntawm nws cov phooj ywg thiab cov neeg paub tias kev yug me nyuam yog ib qho kev mob hnyav thiab tsis kaj siab. Tsis tas li ntawd, muaj ntau zaj dab neeg hais txog kev raug mob rau niam thiab tus me nyuam.

Yuav kom kov yeej qhov kev ntshai no, muaj kev ntseeg siab thiab ua kom txoj kev yug me nyuam yooj yim li sai tau, cov kev kawm rau cov niam txiv uas muaj kev cia siab tau tsim qhov uas koj tuaj yeem paub txog hom kev ua pa tseem ceeb thiab kawm ua pa ua pa kom zoo, kawm yuav ua li cas thawb thiab so kom txo qhov mob, txhim kho cov leeg nqaij plab, perineum thiab pelvis.

Yuav xaiv dab tsi?

Hnub no kev xaiv chav kawm loj heev, tab sis 1-2 chav kawm yuav txaus rau yav tom ntej niam. Ua ntej, vim hais tias nyob rau hauv kev npaj rau kev yug me nyuam, lub sij hawm, feem ntau yuav, yuav mob heev,Tom qab tag nrho, koj yuav tsum tau nruab lub chaw zov me nyuam, tsim kom muaj kev nyab xeeb hauv tsev thiab yuav ib pawg ntawm cov menyuam yaus cov khoom. Qhov thib ob, peb yuav tsum tsis txhob hnov qab txog kev so kom raug thiab pw tsaug zog zoo, vim qhov no yuav cuam tshuam rau kev noj qab haus huv ntawm leej niam thiab kev noj qab haus huv ntawm tus menyuam. Kev yug me nyuam yuav tsum tau mus so, yog li cia saib dab tsi yog qhov zoo tshaj plaws ua ntej?

School of Future Motherhood

Ib zaj lus qhia tshwj xeeb rau cov poj niam cev xeeb tub, yuav npaj rau kev yug menyuam thiab qhov tshwm sim ntawm tus menyuam hauv tsev. Cov kev kawm no yuav qhia rau koj:

• txog kev noj zaub mov thiab kev coj cwj pwm thaum cev xeeb tub;
• hais txog cov harbiners ntawm kev yug me nyuam thiab contractions (yuav ua li cas tshwm sim, yuav ua li cas, yuav ua li cas, yuav ua li cas coj thiab yuav hu xov tooj yog pib thaum yug me nyuam);
• txog nyiaj dow rau niam thiab tus me nyuam (tshwj xeeb, yuav ua li cas coj koj mus rau tsev kho mob thiab dab tsi yuav tsum nyob tom tsev tom qab rov qab nrog tus menyuam);
• txog cov khoom pab thawj zaug, tso cai thiab cov tshuaj tsim nyog rau tus menyuam, hais txog cov tshuaj pleev ib ce rau menyuam yaus (hmoov, cream, pawm);
• txog kev pub niam mis;
• txog kev pub mis thiab khoom noj ntxiv;
• hais txog cov kab mob tuaj yeem ntawm cov menyuam mos, lawv cov tsos mob thiab tiv thaiv lawv qhov tshwm sim.

Cov lus qhia rau cov niam uas muaj menyuam yuav muaj txiaj ntsig tshwj xeeb yog tias koj muaj menyuam thawj zaug. Paub txog cov hauv paus ntawm kev saib xyuas thiab tuav tus me nyuam, koj yuav cia siab tias nws yuav yug los thiab yuav ntsib teeb meem tsawg dua vim qhov tsis paub. Tau kawg, koj tuaj yeem nyeem txog qhov no hauv cov ntaub ntawv tshwj xeeb, tab sis tseem, kev sab laj ntawm tus kws kho mob uas muaj peev xwm thiab muaj peev xwm los daws tag nrho cov sab hauv.tsis ntseeg yuav muaj txiaj ntsig ntau.

Qhov ntawd yog txhua yam hais txog kev xav. Thiab hom kev xyaum twg yog qhov tsim nyog rau tus poj niam "hauv txoj haujlwm"?

Swimming

Cov chav kawm hauv lub pas dej rau cov poj niam cev xeeb tub yog ib qho kev nyab xeeb tshaj plaws hauv txoj hauj lwm, vim tsis muaj kev pheej hmoo ntawm kev ntog, pob txha thiab raug mob. Nyob rau tib lub sijhawm, dej aerobics lossis ua luam dej tsuas yog tso cai rau hauv lub xeev noj qab haus huv tsis muaj teeb meem, yog li nws yog qhov zoo dua mus ntsib kws kho mob ua ntej, tsuas yog nws yuav qhia koj txog qhov tseem ceeb rau cov poj niam cev xeeb tub.

Qhov kev ua luam dej nyab xeeb tshaj plaws yog kev nkag mus tsis tu ncua lossis rov qab nkag. Nco ntsoov tias cov chav kawm hauv pas dej ua ke rau cov poj niam cev xeeb tub tsis yog kev ua kis las ncaws pob, ua pa sib npaug, tsis txhob overexert koj tus kheej thiab tsis txhob hnov qab so. Tam sim no koj qhov kev ua luam dej siab tshaj plaws yog 150-200 meters. Thaum thawj zaug ntawm kev qaug zog, koj tuaj yeem pw ntawm koj sab nraub qaum thiab tsuas yog pw hauv dej, so cov leeg nruj ntawm nraub qaum, caj npab thiab txhais ceg. Koj tuaj yeem ua luam dej yooj yim nrog cov rooj ua luam dej tshwj xeeb.

Yog tias koj nyiam dhia dej, ua kom txaus siab rau qhov no. Qhov no yuav pab koj kawm tswj koj qhov ua pa, uas yog qhov tseem ceeb heev thaum yug menyuam. Los ntawm txoj kev, ntseeg tau tias tus poj niam uas tuav tau nws ua pa ntev tau yooj yim dua.

Aqua aerobics

Rau cov neeg ua luam dej tsis tau lossis ntshai kev tawm dag zog ntau dhau, dej aerobics rau cov poj niam cev xeeb tub tau tsim. Cov no yog cov kev tawm dag zog ua haujlwm xws li aerobics tsis tu ncua (xws li khiav, taug kev, cov ntsiab lus nrog dumbbells, ua luam dej boards), tsuas yog ntawmqhov tob tob.

Ua luam dej thiab dej aerobics zoo npaum li cas rau cov poj niam cev xeeb tub? Ua ntej, kev noj qab haus huv ntawm tus poj niam txhim kho - metabolism, kev ua haujlwm ntawm lub plawv, cov hlab ntsha tuaj yeem txhim kho, ntshav siab tuaj. Qhov thib ob, qhov no yog qhov kev xaiv tau lees paub rau kev tswj qhov hnyav thiab muaj peev xwm tshem tawm qhov tshwm sim tsis tu ncua ntawm cev xeeb tub - stretch marks thiab varicose veins, vim hais tias cov dej maj mam massages ntawm daim tawv nqaij. Thib peb, qhov kev thauj khoom ntawm cov pob qij txha raug txo, thiab tshwj xeeb tshaj yog cov txha nraub qaum, uas yog nyob rau hauv kev ntxhov siab loj heev vim qhov hnyav ntawm tus menyuam nce sai. Thib plaub, cov txheej txheem ua pa tshwj xeeb tau tsim los pab kov yeej kev sib kis, kev sim thiab kev yug menyuam kom yooj yim dua.

Thaum kawg, tus poj niam cev xeeb tub lub siab zoo dua, thiab yog li ntawd tus menyuam nws xav tau.

YYoga for Pregnancy

Ib yam li kev ua luam dej, yoga rau cov poj niam cev xeeb tub, uas nws cov chav kawm tuaj yeem ua rau muaj txiaj ntsig thiab muaj kev phom sij, yuav tsum tau pom zoo nruj me ntsis nrog tus kws kho mob gynecologist saib xyuas koj. Tsis pom zoo xyaum yoga:

• muaj kev pheej hmoo ntawm nchuav menyuam;
• Ynrog uterine hypertonicity;
• nrog cov placenta previa;
• rau ntshav siab lossis hypoxia;
• nrog toxicosis nyob rau hauv ib nrab ntawm cev xeeb tub;
• rau anemia;
• rau cov kab mob ntawm cov hlab plawv;
• hauv thawj peb lub hlis twg ntawm cev xeeb tub.

Tom qab tau txais kev tso cai ntawm tus kws kho mob, koj tuaj yeem pib tawm dag zog. Yog tias koj xyaum yoga ua ntej cev xeeb tub thiab paub meej hauv nws cov txheej txheem,Koj tuaj yeem kawm txuas ntxiv ntawm koj tus kheej tom tsev. Yog tias qhov no yog qhov kev nyiam tshiab rau koj, nws yog qhov zoo dua los pib nrog kev pab los ntawm tus kws qhia. Zoo dua, pib qoj ib ce ua ntej cev xeeb tub kom lub cev muaj sijhawm los npaj cov khoom hnyav.

Tau kawg, yoga rau cov poj niam cev xeeb tub muaj txiaj ntsig zoo:

• nce elasticity ntawm cov leeg thiab ligaments rau kev yug menyuam;

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• cov txheej txheem ua pa tshwj xeeb tab tom tsim, nrog kev pab ntawm kev cog lus thiab kev yug menyuam tuaj yeem pab tau zoo;
• nrawm cov txheej txheem rov qab los tom qab yug menyuam.

Ntxiv rau, nrog kev pabcuam tshwj xeeb, koj tuaj yeem hloov qhov kev nthuav qhia tsis raug ntawm tus menyuam hauv plab, hloov lub suab ntawm lub tsev menyuam thiab zam ntau yam teebmeem thaum yug menyuam.

Kev cev xeeb tub

Fitness txhais tau hais tias cov chav kawm rau cov niam txiv uas xav tau lub cev pob (pob loj), tawm dag zog los ntawm txoj haujlwm, zaum lossis pw, nrog rau taug kev. Tag nrho cov ntawm lawv yog tsim los txhim kho kev ncab thiab cov leeg nqaij ua haujlwm thiab tau tso cai rau yuav luag txhua tus, tshwj tsis yog rau cov xwm txheej hnyav thaum cev xeeb tub.

Yuav ua li cas xyaum?

Txoj cai rau kev tawm dag zog lub cev rau cov poj niam cev xeeb tub yog tib yam li cov poj niam tsis cev xeeb tub:

• kev tawm dag zog thaum sawv ntxov;
• tsis txhob ua rau lub plab khoob thiab tom qab noj mov tam sim;
• hnav khaub ncaws ua pa kom tsis txhob muaj kev pheej hmoo ntawm kub dhau thiab ua rau qaug zog, siv cov khau xis;
• tsis txhob tawm dag zog rau hauv pem teb nplua (nyiam dua ntawm lub lev roj hmab) kom tshem tawm qhov kev pheej hmooraug mob;
• tsis txhob ua haujlwm dhau.

Yuav tsis ua li cas?

Yuav ua li cas txwv tsis pub rau cov poj niam cev xeeb tub hauv lub xeev kev noj qab haus huv thiab hauv ib lub hlis twg? Muaj kev txwv nruj rau:

• caij nees;
• dej active kev ua si - surfing, dej skiing, caij;
• scuba dhia dej (vim muaj kev pheej hmoo ntawm oxygen tshaib plab);
• kev khiav deb;
• caij ntuj no kis las (skiing, skating, snowboarding);
• cycling;
• dhia (xws li dhia dej hauv qhov siab), txav nrawm nrawm.

Nco lub ntsiab! Kev tawm dag zog tsuas yog ua tau zoo hauv kev ua kom zoo thiab yuav muaj txiaj ntsig rau koj thiab koj tus menyuam yog tias koj mus kom zoo.

Ua ntej, sab laj nrog koj tus kws kho mob, tau txais kev pom zoo los xyaum qhov no lossis kev ua kis las.

Thib ob, tsuas yog ua cov kev tawm dag zog uas tau tso cai rau cov poj niam cev xeeb tub, tsis txhob khiav marathons thiab kov yeej lub roob siab, kev ua si yuav tsum nyob twj ywm thiab nyab xeeb.

Thib peb, tsis txhob ua haujlwm dhau ntawm koj tus kheej, thaum thawj zaug kev nkees lossis tsis xis nyob, so.

Fourthly, kev noj qab haus huv yog ib feem tseem ceeb ntawm txhua yam kev ua si, txawm tias nws yog kev qoj ib ce lossis ua luam dej, yog li noj ntau cov vitamins, zaub tshiab thiab txiv hmab txiv ntoo, nqaij thiab ntses, tsawg carbohydrates, rog (qab zib sodas thiab hamburgers nws. yog qhov zoo dua kom tsis suav nrog kev noj haus).

Thiab tau kawg koj yuav tsum muaj sijhawm rau qhov zoopw tsaug zog zoo, vim tag nrho hmo pw tsaug zog ua ntej ntawm koj!