Postnatal matambudziko: sei sungisa mudumbu?

Zvakanaka, chii mukadzi asingafukidzi hope kuva akanaka wakagwinya zvakasimba? Zvinhu iye anoita kuti zviitike kokurota. Nezvakawanda kudya uye kurovedza muviri nguva dzose, mumwe nhamba kurovedza uye anokosha muchiitwa kubatsira vasikana kusimba vari kubudirira pakati kubaya. Asi kazhinji pashure yokusununguka dumbu anorasikirwa ayo elasticity uye droops. Sei sungisa mudumbu pashure pakukurukura uye vadzoke kwaari elasticity? Ngatiedzei kuwana mhinduro yomubvunzo uyu.

Sei postpartum dumbu anorasikirwa elasticity

Long mwedzi mipfumbamwe mukadzi wacho muviri kuchinja. Kid, ari mudumbu, anovandudza uye inokura. Naye ari kukura uye wake padumbu. Zvakakosha kuti mwana akanga asiri yakazara, uye panokwanisika sezvinobvira.

ganda Human anokwanisa ruoko. Support uye usarega izvozvo sag tsandanyama tishu. Panguva iyoyowo, kana musingadi kutsigira tsandanyama zvakakodzera chimiro, ipapo pamusoro nguva zvinova lethargic uye simba. Kana totaura sei kubvisa post-partum dumbu, pano pane vamwe nuances. Zvinofanira kucherechedzwa kuti vakadzi vane pamuviri asina kudzidzisa kwako abdominal tsandanyama uye mudumbu, kuti padumbu pashure kusununguka kwakavharwa nenyama kunzwisisa. Kunyange zvose zvaikwanisa kuitwa nevanhu.

Panguva pamuviri, mumwe mukadzi anofanira kungwarira wauchazvara mwana. Akanga asina kubvumira muviri uye ose simba muviri. Zvishoma kumanikidza venhau kunogona kukonzera nokupfupfudzika kana kubuda ropa. Saka, sezvo akanga asingadi kurovedza, akatakura mwana pamusoro nguva unofanira kukanganwa nezvazvo. Uye pashure kusununguka - imwe nguva yakanaka kuvakazve muviri wako.

Inzira iri hubudirire

Pane nzira dzakawanda kuti anopa zano sei sungisa dumbu pashure kusununguka. Ndeupi zvokufambisa, zvakaoma kutaura. Mumwe mukadzi kuchabatsira Workout mumwe zvokudya, wechitatu - kupfuura zvose achawira munzvimbo pashure imwe nguva.

Ikodzero kutaura kuti kutevera mirayiridzo zvinodiwa nzira imwe chete, zano sei sungisa mudumbu, hazvisi zvakakodzera. nyaya iyi inofanira akaswedera comprehensively. Uye tichava.

Step One - Power

Chinhu chokutanga unofanira kuchinja mukadzi - simba zvitengeswa redunhu. Hongu, kudya uye kunyatsotevedza nguva zvokudya - iri danho rokutanga kuti yakanaka siyana. Mushure pamuviri, kunyanya kana ari mukadzi breastfeeds, pamusoro chero zvokudya haangazozarurirwi mubvunzo. Zvisinei, simba rayo rinofanira kuva pakati nepakati. Masikati, iye anofanira kudya kubatsira makabhohaidhiretsi, mapuroteni uye zvishoma mafuta. Zvakakosha kunwa mvura yakakwana yakachena chimiro. Late Dinner - muvengi munhukadzi nhamba.

Step maviri - hope

Hongu, ndizvo hope utano uye kunhuhwirira ari chikamu kupora kwacho munhukadzi nomuviri ari postpartum nguva. Mukadzi ovata sezvo zvikuru muviri sezvo kunoda izvozvo.

Step matatu - Exercise

Kwete, hatisi kutaura pamusoro vachishanyira yokurovedza muviri kana gym centre. Just kwemaminitsi mashomanana musha wako vanga vaneta rimwe zuva haazorambi chete kubatsira kusimbaradza tsandanyama, asi basa racho rikurumidze zviri nani mushure yokusununguka. Kana uchifarira sei kuti sungisa mudumbu kuti zvakanaka, ipapo Kutsvaga tsika yakanaka kutanga zuva pamwe zviitwa mangwanani: kurereka, dzokai, kusvetuka uye kudhonza ari abdominal netsandanyama. Morning ndinorova chinguva havachiri kupfuura maminitsi 5. Uyewo masikati tinofanira kurangarira kamwe zvakare pamusoro nokudzidziswa. Tanga nechiedza ushamwari-kumusoro, izvo zvichakubatsira kuti anodziya tsandanyama. Next, kuita madzoro shoma muviri kwakasiyana-siyana, tilts, kumusumudza. Pashure - nguva dzose kutora munhu asingatani nechinzvimbo, kuzunungusa muchina.

Very zvinobudirira rinobatsira sei kuti sungisa mudumbu, zvakajairika Makakatanwa wokudhinda akarara pasi netsandanyama. Zviya, zviitwa izvi zvinogona kuitwa chero nguva; kana muka kana kukotsira kana chete vakazorora, akarara pasi, kana kusuka Somuenzaniso, ndiro. Muviri nyore. Unganidzai mudumbu, sungisa yenyu abdominal tsandanyama uye magaro anotanha. Ndatura befu uye mubatirire mweya yenyu masekondi 20, ipapo exhale achishandisa muromo nokukurumidza. Pashure nedzinovengwa regai kumhanyira kuzorora, regai tsandanyama zvishoma basa.

Kuwedzera muviri, kurovedza muviri uye utano hope, kuti sungisa mudumbu, kubatsira, uye dzimwe nzira. Somuenzaniso, masaja kana kugeza pamwe zvinonhuwirira vamiririri, yokugezera kana sponging. Chete vanoda kuita zvose zvakaoma, uye ipapo dumbu kamwe zvakare kuva kwakavharwa nenyama achaita.