Wane wasa zan iya yi lokacin da nake ciki?

Mace mai ciki da wasanni: menene amfanin?

Amfanin motsa jiki yayin daukar ciki yana da yawa. Wasanni yana taimakawa wajen iyakance yawan kiba don haka yana rage haɗarin yin kiba yayin ciki. Yana inganta jin daɗin jiki da tunani, yana rage haɗarin damuwa bayan haihuwa kuma yana inganta dawowar venous. Ta hanyar haɓaka hankalin jiki ga insulin, hormone wanda ke daidaita matakan sukari na jini, ayyukan motsa jiki kuma yana rage haɗarin ciwon sukari na ciki. Hakanan, kar a yi jinkirin farawa a wannan lokacin saboda fa'idodin gaske ne.

Ciki da wasanni: menene contraindications ga mata masu juna biyu?

Akwai cikakkun contraindications - fashewar jakar ruwa, asarar ruwan amniotic, raguwar girma a cikin mahaifa, cututtukan huhu ko cututtukan zuciya, ko kuma mai tsanani… - contraindications na dangi: ciki tagwaye, tarihin prematurity, ɓarna na kwatsam, anemia mai tsanani… bisa ga al'ada, ya rage ga likita ko ungozoma don tantance fa'idodin yin wasanni, ko da matsakaici, a cikin fuskantar haɗarin haɗari.

Wadanne motsa jiki ne aka ba da shawarar yayin daukar ciki?

Wasannin "laushi" tare da ƙananan tasiri ana bada shawarar musamman a lokacin daukar ciki. 

Tafiya da iyo su ne wasanni mafi dacewa a lokacin daukar ciki, za su ci gaba da ƙarfafa ku. Wadannan darussan zasu taimaka maka inganta numfashi kuma za su karfafa perineum, don kyakkyawan shiri don haihuwa. 

Don tafiya, ku tuna don kawo kyawawan takalman takalma waɗanda ke goyan bayan idon ku kuma suna goyan bayan ku. 

Yayin da kake ciki, zaka iya yi Ayyukan Kegel, domin sautin perineum da rage hadarin yaye yayin haihuwa. Wadannan darussan za su karfafa tsokoki na perineum kuma su ba ka damar samun karin toned perineum bayan haihuwa. 

Zane-zane (miƙewa) kuma zai zama abokan hulɗarku mafi kyau a lokacin da kuke ciki, don samun sassauci da kuma kuɓutar da hankalin ku daga tarin tashin hankali. 

Yoga na ciki yana rage damuwa da damuwa, yana inganta daidaituwa kuma yana kawar da alamun ciki. Yoga na haihuwa kuma yana aiki akan gajiya kuma yana rage cututtukan narkewa. 

A lokacin da kake ciki, yoga na haihuwa zai taimake ka ka shirya kashin ƙashin ƙugu. Ƙashin ƙashin ƙugu wani nau'i ne na tsokoki da ke haɗe zuwa ƙashin ƙugu wanda ke goyan bayan gabobin mahimmanci, haihuwa da narkewa. Ga mata masu juna biyu, don haka yana da mahimmanci don motsa tsokar tsokoki na ƙashin ƙugu don hana su rauni, saboda yana ɗaukar ƙarin nauyi yayin daukar ciki. 

Yin iyo, wasan motsa jiki na ruwa, hawan keke, yoga, tafiya… Duk da haka ƙarfin dole ne ya kasance matsakaici: dole ne ku iya yin magana yayin motsa jiki, wanda ke nufin ƙoƙarin kada ya sa ku fita daga numfashi.

Mace mai ciki da wasanni: wadanne wasanni ne ya kamata a guji a farkon ciki?

Wasannin da ke cikin haɗarin faɗuwa ko rauni (wasannin yaƙi, wasanni na ƙungiyar, wasan tseren ruwa, tseren dusar ƙanƙara, rollerblading, skate-boarding, da sauransu) ya kamata a guji daga farkon ciki. Ruwan ruwa kuma ba a hana shi kwata-kwata, musamman saboda hadarin zubar da ciki ba tare da bata lokaci ba. Ana iya yin wasu wasanni har zuwa wata na 5, kawai idan an ƙware su sosai kafin farkon ciki: hawan dawaki, wasan tseren kan iyaka, wasan tennis da golf.

Wadanne wasanni za ku iya yi a farkon ciki?

A cikin watannin farko na ciki, ya zama dole a guji motsa jiki da ke haɗuwa da ciki kamar ɗaga ƙirji (ƙuƙuwa) ko ƙashin ƙugu. 

Ayyukan motsa jiki kamar tafiya, yin iyo, wasan motsa jiki marasa tsalle, Pilates, ko ma yoga na haihuwa. 

Ciki: abubuwan da za a ɗauka don aiwatar da ayyukan wasanni

Lokacin da kake ciki, aikin wasanni dole ne ya kasance aikin jin daɗi, ba tare da wani makasudin yin aiki ba. Abin da muke nema sama da duka shine mu kyautata! Yana da kyau ka shayar da kanka da kyau kafin, lokacin da kuma bayan zaman, don dumama da kyau, shirya isasshen lokacin dawowa da yuwuwar abun ciye-ciye. A yayin da tashin hankali, wahalar numfashi, ciwon kai, ciwon kai, ko zubar da jini da ba a bayyana ba, dole ne ka dakatar da duk wani aiki nan da nan, tuntuɓi ƙwararren likitan ku kuma ku huta.

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