Kuna da juna biyu kuma kuna son zama cikin siffa? Shin kuna son kiyaye kanku ba tare da cutar da kanku ba kuma ba tare da cutar da jaririnku ba a duk lokacin da kuke ciki? Kuna so ku guji yawan nauyi don lafiyar jaririn ku, kuma ku dawo da nauyi da sauri bayan haihuwa? Wannan labarin yana taimaka muku kasancewa cikin tsari.

Motsa jiki yayin da ake ciki akai -akai yana da fa'ida ga mai ciki da jaririnta. Koyaya, dole ne ku saurari jikin ku. Wasu kwanaki za ku gaji fiye da wasu, ba za ku so yin iyo ko yin yawo tare da babban ciki mai ciki.

Kuna iya so ku zauna a gida a cikin ɗan ƙaramin kwandon ku, kuma matsayin yoga na haihuwa zai zama lokacin jin daɗi a gare ku, saboda sun fi dacewa da abin da kuke ji.

Wata rana za ku kasance cikin siffa mai kyau kuma kuna son motsa duwatsu, washegari za ku kasance masu lebur. Haɓaka kyawawan halaye yana farawa tare da yarda da halin ku na yanzu, da motsawa akai -akai har zuwa lokacin da kuke jin daɗi da kwanciyar hankali a cikin aikin ku.

Sauraron halayen jikin ku a kullun kuma hanya ce mai kyau don koyan sakin jiki ta hanyar karɓar abin da ke cikin yanzu. Kasance masu sassaucin tunani, daidaita al'amuran ku na yau da kullun zuwa yanayin lokacin.

Wani lokaci za ku iya yin shimfidawa kawai waɗanda za su yi muku mafi kyau. Ku karɓa, amma ku yi. Don lafiyar ku da ta jaririn ku, ku zama al'ada na motsa jiki akai -akai, komai irin wasannin da kuka zaɓa lokacin ciki.

Akwai wasanni masu taushi da yawa ga mata masu juna biyu waɗanda zaku iya aiwatarwa a cikin watanni 9 na ciki, har zuwa haihuwa, kamar:

• yoga kafin haihuwa,
• pilates na prenatal,
• dakin motsa jiki,
• gidan motsa jiki mai laushi tare da ƙwallan swiss (babban ƙwal),
• motsa jiki na kegel,
• iyo,
• aerobics na ruwa ba tare da tsalle ba,
• tafiya, Nordic tafiya, brisk tafiya,
• keken da ke zaune da babur din heliptical,
• rawa,
• raket,
• tseren ƙetare

Ko kai mai farawa ne, ɗan wasa ko ɗan wasa, kula da tsawon lokaci da ƙarfin aikin motsa jiki na ciki. Anan akwai sikelin tsinkayen ƙoƙari wanda zai taimaka muku samun madaidaiciyar hanzari da ƙarfi. Koyaushe ku kasance a gaban iskar oxygen, dole ne ku iya kula da tattaunawa a duk lokacin aikin ku.

Girman tsinkayar ƙoƙari * don yin wasanni lokacin da kuke da juna biyu

*Adapté de Borg: Borg, G «Gwargwadon himma a matsayin mai nuna damuwa na damuwa", Jaridar Scandinavia na Magungunan Gyaran Jiki, vol.2, 1070, p. 92-98.

** Yawaitar ƙarfin aiki daidai gwargwado na iya canza hasashen sama.

Dabara: Haɗuwa da ƙaramin danginku ko mahaifin gaba shine hanya mai kyau don yin wasanni akai -akai, a cikin kanku tare da jin daɗi da annashuwa.

Kuna iya motsa jiki yayin da kuke ciki a duk lokacin da kuke ciki muddin ba ku da contraindication na likita, kuma ba ku jin rashin jin daɗi yayin aikin ku.

Duk wasannin da ake kira "cardio" ana iya yin su har zuwa haihuwa kamar:

• Tafiya,
• iyo,
• keken, musamman keken da ke zaune da keken helikofta,
• tsallake-tsallake-tsallake-tsallake-tsallake-tsallake da kankara a kan shimfidar ƙasa.

Hakanan ana iya yin darussan ƙarfafa tsoka da motsa jiki na bayan gida a duk lokacin ciki kamar:

• Ayyukan Kegel,
• pilates na prenatal,
• dakin motsa jiki,
• gidan motsa jiki tare da ƙwallan swiss

Gidan motsa jiki mafi annashuwa da motsa jiki da motsa jiki zai zama kyakkyawan shiri don haihuwa kamar:

• yoga da yoga na musamman,
• da Gi Qong,
• Tai Chi

Kamar yadda na faɗa a cikin wannan labarin, koyaushe ku kasance masu kula da jikin ku, abubuwan jin daɗin ku, yadda kuke ji don yin wasannin motsa jiki masu lafiya.

Rauni da hatsarori koyaushe suna faruwa tare da sakaci. Yi hattara da kowane motsi. Ciki kuma hanya ce mai kyau don koyan tunani a zahiri. Kasance tare da abin da kuke yi, kuma yin wasanni lokacin da kuke da juna biyu zai zama ainihin lokacin farin ciki da annashuwa a gare ku.

Koyaushe ku tuna don zaɓar wasan ciki mai daɗi wanda a cikin ku kuke jin daɗi kuma cikin nishaɗin ku. Af, kalmar ƙarshe ita ce "yi wa kanka alheri".