San haɗarin horar nauyi a cikin ciki

Wadatacce

• Wanene ba zai iya yin nauyin nauyi a ciki ba
• Ayyukan da aka ba da shawara ga mata masu ciki marasa ƙarfi
• Amfanin motsa jiki a ciki
• Motsa jiki ba da shawarar ga mata masu ciki

Matan da basu taɓa yin horo na nauyi ba kuma suka yanke shawarar fara waɗannan atisayen a lokacin daukar ciki na iya cutar da jariri saboda a cikin waɗannan halayen akwai haɗarin:

• Raunuka da tasiri mai ƙarfi akan cikin uwar,
• Rage adadin oxygen ga jariri,
• Rage girman tayi,
• Weightananan nauyin haihuwa da
• Haihuwar da wuri.

Hanya mafi kyau don gano ko atisayen suna cikin aminci yayin daukar ciki shi ne yin magana da likita da malamin motsa jiki kafin fara motsa jiki kuma idan matar ba ta yin wani atisaye kafin daukar ciki, ya kamata ta zabi motsa jiki masu sauki, tare da rashin tasiri. .

Koyaya, hatta mace mai ciki wacce ta riga ta saba yin nauyi kafin ta yi ciki tana bukatar yin taka tsan-tsan, ba yin atisaye sosai ba, ko horo fiye da sau 3 a mako. Kowane motsa jiki ya zama daga minti 30 zuwa awa 1, tare da saiti na maimaita 8 zuwa 10 a kowane motsa jiki. Wani mahimmancin kiyayewa shine zaɓi don motsa jiki mara tasiri, ba tare da tilasta yankin ƙashin ƙugu, ciki da baya ba, wanda dole ne ƙwararren masanin ilimin motsa jiki ya jagoranta.

Wanene ba zai iya yin nauyin nauyi a ciki ba

Matan da ba sa motsa jiki ya kamata su huta yayin farkon watanni uku kuma su fara aikin ne kawai a cikin watanni biyu na biyu, lokacin da haɗarin ɓarin ciki ya ragu.

Baya ga hana su ga matan da ba su yin horo na nauyi kafin su yi ciki, wannan nau'in aikin an hana shi musamman ga mata masu ciki waɗanda ke da:

• Ciwon zuciya;
• Riskarin haɗarin thrombosis;
• Kwanan nan huhu na huhu;
• Cutar cututtuka mai saurin gaske;
• Hadarin haihuwa ba tare da bata lokaci ba;
• Zuban jini na mahaifa;
• Rigakafin cutar mai tsananin gaske;
• Yawan kiba;
• Anemia;
• Ciwon suga;
• Hawan jini;
• Tashin dan tayi;
• Mai haƙuri ba tare da kulawar haihuwa ba.

Abinda yafi dacewa shine koyaushe zuwa ga likita kafin fara kowane motsa jiki, don tantance lafiyar ciki da neman izini don motsa jiki, ban da kasancewa tare da mai koyar da ilimin motsa jiki don yin komai lafiya. Duba lokacin da za a dakatar da motsa jiki a cikin ciki.

Ayyukan da aka ba da shawara ga mata masu ciki marasa ƙarfi

Ga matan da ba su yin horo na nauyi kafin ciki, abin da ya fi dacewa shi ne cewa suna yin tasirin motsa jiki don kashin baya da haɗin gwiwa, kamar Pilates, iyo, wasan motsa jiki na ruwa, Yoga, wasan motsa jiki, yin tafiya da keke a kan keke.

Bugu da kari, yin kananan motsa jiki a duk rana shima yana kawo fa'ida ga kwayar muddin tare suka kammala akalla motsa jiki na motsa jiki na mintina 30. Don haka, mace na iya yin sau 3 a rana na mintina 10 na tafiya, misali, wanda zai riga ya sami sakamako mai kyau don ɗaukar ciki.

Amfanin motsa jiki a ciki

Haske ko matsakaiciyar motsa jiki a cikin ciki yana da fa'idodi masu zuwa:

• Mother'saruwar nauyin uwa;
• Hana ciwon ciki na ciki;
• Riskananan haɗarin haihuwa da wuri
• Guntun lokacin aiki;
• Riskananan haɗarin rikitarwa a cikin haihuwa ga uwa da jariri;
• Rage haɗarin ciwon jiji;
• Karawa mace mai ciki karfi da kwarjini;
• Tsayar da jijiyoyin varicose;
• Rage ciwon baya;
• Taimakawa wajen sarrafa karfin jini;
• Flexibilityara sassauci;
• Sauƙaƙe dawo da haihuwa.

Baya ga fa'idodi ga jiki da jariri, motsa jiki yana kuma taimakawa wajen karawa mace kwarjini da kuma rage damuwa, damuwa da kuma barazanar bacin ran haihuwa.

Motsa jiki ba da shawarar ga mata masu ciki

Daga cikin atisayen da ba a ba da shawarar su ne na ciki, turawa, tsalle-tsalle da atisaye da ke bukatar daidaito, domin suna tasiri cikin ko kuma kara yiwuwar faduwa, wanda ka iya cutar da jariri.

Don haka, motsa jiki ko wasanni kamar wasan kwallon raga, kwallon kwando, dawakai, wasan motsa jiki mai tasiri da ruwa ya kamata a kauce masa gaba ɗaya yayin daukar ciki, har ma da matan da suka riga suka aikata waɗannan ayyukan kafin su sami ciki.

Toari da aikin horar da nauyi, ga sauran atisayen da ke sawwake haihuwa ta al'ada.