Menene amfanin motsa jiki lokacin da kuke ciki? Wasanni da ciki sun zama duo mai nasara. Ayyukan jiki shine tabbacin kyakkyawan ci gaban jariri. Gabaɗaya, yin wasan motsa jiki a matsakaicin matsakaici lokacin daukar ciki, ba shi da haɗari ga mai juna biyu cikin koshin lafiya, kuma ana iya yin wasan har zuwa ƙarshen lokacin idan ciki ya yi kyau. wasanni a lokacin daukar ciki, da kuma samun farfadowa bayan haihuwa, ko da yaushe tambayi likitan ku ko ungozoma don shawara.

Idan kana cikin koshin lafiya kuma ciki yana tafiya da kyau, yi aiki don gujewa ko rage wasu cututtukan ciki. Ku tafi yawo, kuyi tafiya na minti 30 don samun numfashi mafi kyau da samun iskar oxygen. Yana da kyau a gare ku da kuma ga jariri.

Ayyukan kunna zagayawa na jini da samar da iskar oxygen shine babban taimako wajen kawar da tashin zuciya.

Motsa jiki don kawar da cututtukan ciki

A farkon ciki, muna motsawa kadan saboda gajiya yana nan. Mutum ya zama mai zaman kansa, yana haifar da rashin jin daɗi da lahani ga jiki. Tsokoki suna da ƙarancin damuwa, kuma suna bayyana: ciwon baya, maƙarƙashiya, tashin zuciya, kafafu masu nauyi, sciatica ciki, da kuma wani lokacin ciwon sukari na ciki.

• Cutar cututtuka:

Wasanni yana ƙarfafa zurfin tsokoki na baya da ciki. Yana hana ciwon baya yayin daukar ciki. Bugu da ƙari, yana ba ku damar koyon samun matsayi mafi kyau a lokacin motsi na yau da kullum, kuma yana taimakawa wajen zama da kwanciyar hankali, don taimakawa baya.

Mikewa kafafunku. Bugu da kari inganta jini wurare dabam dabam da kuma hana varicose veins, mikewa ƙananan gaɓoɓi na sassauta da hana ciwon baya. Matsayin gripper yana da kyau. Baya ga mikewa, yana detoxifies jiki kuma yana kara karfin garkuwar jikin ku.

Matsayin Gripper

Zaune a ƙasa ko a kan matashin kai, ƙafafu madaidaiciya, ƙafafu dabam dabam gwargwadon girman ciki. Hannu suna hutawa kusa da duwawun ku, baya madaidaiciya amma ba tauri ba. Shaka kuma, ajiye bayanka a mike, tura sama a hannunka zuwa kasa, sannan numfashi waje ka karkatar da jikinka na sama, kirjin gaba.

Ɗaga yatsan ƙafar ƙafa zuwa fuskarka don shimfiɗa maruƙanku. Rike matsayi tsakanin hawan numfashi 3 zuwa 10 (shaka + exhale), numfashi da zurfi da nutsuwa. Hakanan zaka iya kawo madauri ko majajjawa da za ku wuce a ƙarƙashin ƙafafunku. Kama iyakar da hannuwanku, kuma a riƙe ta da madauri. Yana taimakawa wajen shakatawa da baya da hannaye. karkatar da ƙirjin daga ƙananan ciki don jin shimfiɗa a cikin maruƙa, baya na cinyoyi da ƙananan baya.

• Tashin zuciya

Yin yawo zai sauƙaƙa numfashi. Kawo iskar oxygen hanya ce mai kyau don kawar da tashin zuciya. Lokacin da tsarin bugun jini na zuciya ya ɗan tashi kaɗan, tashin zuciya yana raguwa sosai.

Yin iyo ko motsa jiki suma wasanni ne masu kyau don kawar da tashin zuciya.

• Ƙafãfunsu masu nauyi

Motsa jiki yayin daukar ciki yana hana nauyi kafafu. Tsarin lymphatic yana wucewa ta cikin idon sawu. Matsar da idon sawun ku lokacin da kuke jin nauyi a ƙafafunku. Wannan jin yana faruwa ne lokacin da kake zaune na dogon lokaci, cikin sufuri, lokacin da kake tsaye ko taka.

Ayyuka masu sauƙi don sauke nauyi kafafu:

1. Karkatar da idon sawu sau 10 hanya daya, sannan daya.
2. Tsaye, a hankali yana jujjuyawa baya da baya ba tare da takalmi ba. Tafi daga ƙafafu zuwa diddige, sannan sheqa zuwa ƙafafu. Yana kunna zagayawa na jini, yana sauke ƙafafu da ƙafafu, kuma yana motsa ƙasan ƙafafunku tare da matsi. Motsi ne mai daɗi wanda ke sakin jiki.
3. Tsaya kusa da bango don riƙewa, ɗaga ƙafa sama, jin kwangilar maruƙanku, tsaya 10 zuwa 15 seconds. Yi ƙoƙarin riƙe kanka kaɗan gwargwadon yiwuwa. Saki, dawo tare da nisan ƙafafu-kwakwalwa na tsawon daƙiƙa 10 zuwa 15. Sa'an nan kuma saki ƙafa ɗaya a bayanku, ku kwantar da diddige a ƙasa, ɗayan ƙafar ya dan lankwasa a gaba. Daidaitaccen ƙafafu. Ci gaba da shimfiɗa ta hanyar tsayar da baya ba tare da tayar da hankali ba.

• maƙarƙashiya:

Maƙarƙashiya sau da yawa yana bayyana a farkon lokacin ciki, kuma yana iya ɗaukar watanni 9. A ƙarƙashin tasirin hormones, wucewa yana raguwa. Yin motsa jiki a lokacin daukar ciki yana taimakawa wajen rage bayyanar cututtuka da kuma kawar da su cikin sauƙi.

Motsa jiki don sauke maƙarƙashiya lokacin da ciki:

1. zaune akan matashin matashin kafa, ko ƙafafu a miƙe, miƙe ta hanyar jingina da hannun dama da ka sa a bayan gindi. Hannun hagu yana kan gwiwa ta dama.
2. tafi cikin juyawa zuwa dama, daga perineum, ƙananan ciki. Za ku fara jin motsi a cikinsa a kusurwa, sannan zuwa ga kugu, da kuma ƙarƙashin hakarkarinku.
3. har yanzu numfashi mai zurfi, sannan ka jingina da hannun hagu don juya kafadu a karshe. Juyawan motsi yana jujjuyawa sama, daga ƙashin ƙugu zuwa kafadu.
4. Tsaya baya madaidaiciya, ƙwanƙwasa kaɗan a ciki don ci gaba da shimfiɗa wuyansa a layi tare da kashin baya. Kanka na iya juyawa a hankali zuwa dama.
5. Rike matsayin don ƴan numfashi.
6. A hankali ya dawo tsakiyar.

• Sciatica a cikin ciki:

Wasan da ya dace da mace mai ciki yana ba da damar samun wuri mafi kyau na jiki don kauce wa sciatica. Sciatica a cikin ciki shine sakamakon mahaifa wanda ke tsiro da kuma ja da lumbar vertebrae gaba. Yawanci yana faruwa a ƙarshen trimester na biyu, ko ma a lokacin na uku.

Dokta Bernadette de Gasquet ya ba da shawarar cewa mata masu juna biyu su shimfiɗa tsokoki a kusa da ƙashin ƙugu da ƙananan baya, don saki tashin hankali, da kuma samar da motsin motsi a kusa da wannan yanki mai matukar damuwa a lokacin daukar ciki.

Akwai matakan yoga don sakin jijiyar sciatic yayin da yake shimfiɗa tsokoki na kwatangwalo da glutes.

Tsayin saniya

Shi ne mafi kyawun matsayin ciki na anti-sciatica. Contraindicated a lokuta na ainihi sciatica, tare da herniated diski da pinching na tushen sciatic jijiya.

• Tashi duka hudu;
• kawo gwiwoyinku 2 tare;
• pivot akan gwiwoyi yana kawo kafafunku (shins) zuwa dama. Ya kamata ku ji mikewa a kugu, ba tare da kutsawa cikin kanku ba.
• ƙetare ƙafar dama a kan hagu, sa'an nan kuma yada ƙafafunku waje;
• zauna tsakanin ƙafafunku.

Ɗauki shi a hankali kuma a hankali, yana numfasawa don sauke gindin ku a hankali zuwa ƙasa. Idan kuna samun matsala wajen hutawa duwawunku biyu, sanya matashi a ƙarƙashin gindinku na dama. Za ku yi akasin haka lokacin da kuka fara ta hanyar canza hayewar kafafunku, hagu zuwa dama. Matashin da ke ƙarƙashin gindin hagu. Ɗauki lokaci don shakatawa a cikin matsayi, za ku ji cewa ya zama mai dadi.

Wasan da ke da juna biyu wanda ya dace da ciki, mintuna 30 sau 2 zuwa 3 a mako, ya dace don gujewa ko kawar da duk waɗannan cututtuka.

Motsa jiki yayin da ake ciki yana hana ɓatawar tsoka kuma yana taimaka muku dawo da su cikin sauri bayan haihuwa.

Gina tsoka kuma kawar da cellulite ciki

Gina tsoka ko kiyaye yawan tsoka yana haifar da hanyar sadarwa na microvessels waɗanda ke ba da jini ga ƙwayoyin tsoka. Wannan zagawar jini na cikin tsoka yana haifar da magudanar ruwa na ciki wanda ke rage bayyanar bawon lemu. Har ila yau, maɗaurin mai a kan tsokoki masu toned ba a iya gani.

Sarrafa kiba yayin daukar ciki, da sake samun kiba bayan haihuwa

Wasanni a lokacin daukar ciki shine mafi kyawun abokin ku don sarrafa nauyin kiba, kiyayewa da sake dawo da kiba da sauri bayan haihuwa.

Bayan haka, idan kuna da wasu ƙarin fam kafin yin ciki, motsa jiki yayin daukar ciki zai taimaka muku rasa su bayan an haifi jariri.

Matsar, rawa, tafiya, iyo, feda a matsakaicin ƙarfi. Yana da kyau a gare ku, don kiyaye adadi da hana cellulite. Yana da kyau ga kyakkyawan ci gaban jaririnku cikin ruwa, da kuma rayuwarsa ta sirri, kamar yadda na yi bayani kadan a cikin wannan labarin.

Zabi wasan da ya fi dacewa da ku yayin da kuke ciki.

Gajiya a farkon ciki yana faruwa ne saboda karuwar matakin progesterone a cikin jini, da kuma samuwar mahaifa, da muhimman ayyuka na jaririn da ba a haifa ba. Yana sa ka so barci.

Neman ma'auni tsakanin hutawa da wasanni

Don haka yana da mahimmanci a sami daidaito tsakanin hutu da wasanni. Matsa cikin matsakaici don korar gajiya da sake samun kuzari.

Sanannen abu ne cewa wasa yana kara kuzari kuma yana kore gajiya. Lallai wasanni masu ciki suna inganta zagayawan jini da numfashin uwar da za ta kasance. Tana ganin yanayin bugun zuciya da jijiyoyin jini yana inganta. Don haka ta fi karfin juriya da kasala.

Hormones na wasanni don ceto don kawar da gajiya mai ciki

Bugu da ƙari, wasanni yana taimakawa wajen ɓoye hormones na jin dadi na endorphins da dopamine. Suna taimakawa wajen kawar da damuwa da gajiya, da sake samun kuzari.

• Endorphins ne neurotransmitters kama a cikin tsari zuwa morphine, su ne tushen jin dadi da kuma mai karfi zafi.
• Dopamine shine hormone na jin dadi, da faɗakarwa. Godiya gare shi muna jin kasala kuma muna da amfani.

Fi son wasanni masu laushi a matsakaicin ƙarfi kamar:

• tafiya;
• iyo;
• keken motsa jiki;
• prenatal yoga wanda shine kyakkyawan shiri don haihuwa.

Guji matsananciyar wasanni, rukuni, tuntuɓar juna da haɗarin faɗuwa kamar hawan doki, hawan dutse ko hawa.

Idan kun riga kun buga wasanni kuma kuna son ci gaba, sauraron kanku kuma ku guji girgiza. Batun hankali ne. Hakanan yana iya zama damar gano wani wasa, wanda ya fi dacewa da ciki.

Idan kuna mamakin irin wasanni da za ku yi yayin daukar ciki, tambayi ungozoma ko likita don shawara.

Wasanni zai taimake ka ka saurari yadda kake ji don kada ka damu. Zai taimake ka ka san jikinka da kyau da sarrafa ƙoƙarinka. Saurari halayensa yayin motsa jiki lokacin da kuke ciki.

Wannan zai taimaka maka barin sauƙi a lokacin daukar ciki da haihuwa. Bari a bari shine maraba, yarda da abin da ke, ba tare da hukunci ko zargi ba:

• yarda da gaskiyar numfashi ƙasa da kyau yayin zaman ku yayin daidaitawa ga ƙoƙarin;
• yarda da jin wasu tashin hankali na tsoka;
• maraba zafi;

Wannan liyafar yana rage girman zafi. Juriya yana haɓaka shi.

Mace mai ciki kamar 'yan wasa ne

Shiri na haihuwa shine:

1. shirye-shiryen jiki: numfashi, ƙarfi, juriya, buɗewa na ƙashin ƙugu;
2. Shirye-shiryen tunani: shirya tunanin tunani don ƙoƙarin jiki na haihuwa da zafi, don mafi kyawun karɓa da sarrafa su.

Yi rayuwar haihuwarku cikakke tare da nutsuwa

Sau da yawa mace mai ciki ba ta da yawa yayin haihuwa. Wasanni za su ba ku damar ɗaukar nauyin haihuwa, saboda naku ne, kuma sau ɗaya kawai ya faru.

Wasanni a lokacin daukar ciki zai taimaka maka numfashi mafi kyau kuma oxygenate ka mafi kyau. Jinin da ke da iskar oxygen mai kyau yana rage radadin maƙarƙashiya, kuma yana taimaka wa jariri wajen wucewar ƙashin ƙugu.

Furture inna mai wasa tana numfashi da kyau kuma ba ta da damuwa. Tana da kyakykyawan matsayi da isasshiyar numfashi wanda ke samar da cikin nutsuwa ga jaririnta. Baby wanda ke neman wurinsa, yana haɓaka da kyau kuma yana jin ƙarancin damuwa daga mahaifiyarsa a cikin annashuwa.

Bugu da ƙari, mahaifiyar mai wasan motsa jiki na gaba ta san yadda za a guje wa ko kwantar da hankali ta hanyar numfashi mai kyau da matsayi mai kyau. Wannan zai hana zuwan jariri da wuri, kuma ya ba da damar samun nutsuwa da sauƙi a gare ku da shi.

Uwa mai wasa tana ɗaukar ɗanta da kyau, don haka ta fi dacewa, ta fi kwanciyar hankali kuma ta fi dacewa da ɗanta. Tana yawan saduwa da shi, tana yawan yin magana da shi, lokacin da ciki da bayan ciki.

Baby yana da abubuwan da yake so; ya fi son ku a wasu mukamai. Sauraron shi yana ba ku damar ragewa kanku, guje wa magunguna ko shawarwarin da ba su dace da yanayin ku ba.

Ciki, koyo ga uwa da jariri

"Cikin ciki makaranta ce mai kyau ga rayuwa"- Dr Bernadette de Gasquet

Mahaifiyar 'yar wasan motsa jiki ta gyara yanayinta, ta haɓaka amincewa da kai, cin gashin kai, kyakkyawar dangantaka da kanta, ƙarfin fahimtar kai, da sabuntawa akai-akai, ƙarfin ciki da ruhin fada don kawo jaririnta a duniya. Wannan jaririn da ke cikin ciki yana ɗauke da gadonta da gogewarta na ciki. Gado ne da ta bar masa, ilimin da ta ba shi.

Godiya ga wasanni, ta fi sani, kuma za ta san yadda za ta saurari yaronta don raka shi a tafarkin rayuwarsa.

Wasan motsa jiki a lokacin wannan lokacin haihuwa ya kamata a kowane hali ya iya kawo ku. Ko kuna cikin nutsuwa ko shakku, damuwa da ƙananan abubuwan rashin ciki, wasan da kuka zaɓa ya kamata ya zama abokin ku.