7 mafi kyawun motsa jiki don yin ciki

Wadatacce

• 1. Tafiya
• 2. Gudun haske
• 3. Pilates
• 4. Jirgin ruwa
• 5. Motsa motsa jiki
• 6. Mikewa
• 7. weightaramar nauyi
• Ayyukan motsa jiki da aka ba da shawara game da lokacin daukar ciki
• Yadda ake kiyaye nauyi mai kyau a ciki

Ayyuka mafi kyau da za'a gudanar a ciki suna tafiya ko mikewa, misali, yayin da suke taimakawa rage damuwa, yaƙar damuwa da ƙara girman kai. Koyaya, aikin motsa jiki a cikin ciki yakamata a yi shi kawai a ƙarƙashin jagorancin likita, saboda a wasu lokuta ba a ba da shawarar ba, kamar a cikin batun ɓarnawar mahaifa da kuma cikin haɗari mai haɗari.

Za a iya fara motsa jiki a kowane mataki na ciki kuma ana iya yin sa har zuwa ƙarshen ciki, kasancewa mai amfani don sauƙaƙa aikin al'ada da komawa zuwa nauyin da ya dace bayan haihuwa.

Matan da suke da salon rayuwa marasa kyau ya kamata su fi son motsa jiki mai sauƙi, kuma zai fi dacewa a cikin ruwa. Wadanda suka saba motsa jiki ya kamata su rage karfinsu don kar su cutar da jaririn.

Babban misalai na motsa jiki don motsa jiki a cikin ciki sune:

1. Tafiya

Mafi dacewa ga matan da suka kasance masu kwanciyar hankali kafin su sami ciki. Ya kamata a yi amfani da tufafi mai haske da na roba da sneakers tare da matashi mai kyau don hana rauni da shan ruwa da yawa don kauce wa rashin ruwa a jiki. Kuna iya tafiya sau 3 zuwa 5 a sati a wasu lokutan da rana bata da karfi sosai. Duba kyakkyawan motsa jiki na tafiya don mata masu ciki.

2. Gudun haske

Nuna ga waɗanda suka riga suka fara motsa jiki kafin su sami ciki. Ana iya yin shi a cikin watanni 9 na ciki, sau 3 a mako, na mintina 30, amma koyaushe tare da ƙarancin ƙarfi, koyaushe girmama rawan ku.

3. Pilates

Yana inganta numfashi, bugun zuciya, shimfidawa da ƙarfafa tsokoki kuma yana da kyau ga matsayi. Ana iya yin aiki dashi sau 2 ko 3 a sati. Duba: atisayen Pilates 6 na mata masu ciki.

4. Jirgin ruwa

Ana nuna shi har ma ga matan da suka kasance masu natsuwa kafin yin ciki kuma ana iya yin su a cikin watanni 9 na ciki. Yana rage radadi a kafa da bayan, da kuma kumburi a kafafun. Ana iya yin sau 2 zuwa 4 a sati.

5. Motsa motsa jiki

Ana iya yin sa a lokacin farkon farkon shekaru biyu na haihuwa, kwana 3 zuwa 5 a mako. Dole ne mutum ya mai da hankali ga bugun zuciya, bai wuce 140 bpm kuma ya lura idan zufa ta yi yawa. Girman ciki a ƙarshen ciki zai iya zama da wahala a yi wannan aikin.

6. Mikewa

Wadannan ana iya yin su kowace rana har zuwa haihuwa, walau na zaman ƙasa ko na ƙwarewa. Kuna iya farawa tare da madaidaiciyar madaidaiciya, kuma yayin da mace ta fara haɓaka, matsalolin wahala za su haɓaka. Duba: Mikewa cikin motsa jiki.

Don tabbatar da motsa jiki na lafiya, yana da mahimmanci a sami jagora da sa ido na ƙwararren masanin Ilimin Jiki da kuma izinin likitan da ke kula da haihuwa. Idan mace mai ciki ta sami wasu alamomi marasa dadi kamar ciwon ciki, zubar ruwa ko zubar jini daga farji, yayin motsa jiki ko 'yan awanni bayan darasi ya kamata ta nemi taimakon likita.

7. weightaramar nauyi

Mata masu ciki waɗanda suka riga sun yi horo kafin su yi ciki kuma waɗanda suke da ƙoshin lafiya, za su iya yin atisayen horar da nauyi, amma, ya kamata a rage ƙarfin atisayen, a rage aƙalla aƙalla cikin rabi, don kauce wa cuwa-cuwa da kashin baya., gwiwoyi, idon kafa da kuma ƙashin ƙugu.

Ayyukan motsa jiki da aka ba da shawara game da lokacin daukar ciki

Bai kamata a yi atisayen tasiri mai yawa yayin ciki ba saboda suna iya haifar da ciwo ko ma cutar da jariri. Wasu misalai na ayyukan hana juna cikin ciki sune:

• Motsa jiki na ciki;
• A tsaunuka masu tsayi;
• Wannan ya haɗa da faɗa kamar jiu-jitsu ko tsalle-tsalle, kamar azuzuwan tsalle;
• Wasannin kwallon kafa kamar kwallon kafa, kwallon raga ko kwallon kwando;
• Gudu mai wahala;
• Keke, a cikin watanni na ƙarshe na ciki;
• Gyaran jiki mai nauyi.

Motsa jiki kuma ana sanyaya gwiwa yayin da matar ta huta, ƙarƙashin jagorancin likita da kuma lokacin da mahaifa ta ware. Idan akwai shakka, tuntuɓi mai kula da haihuwa. Duba lokacin da za a dakatar da motsa jiki a cikin ciki.

Yadda ake kiyaye nauyi mai kyau a ciki

Ayyuka na taimakawa don kiyaye nauyin da ya dace yayin daukar ciki. Shigar da bayanan ku anan don gano ko kuna samun nauyi yadda yakamata ko kuna buƙatar yin ƙarin motsa jiki:

Hankali: Wannan kalkuleta bai dace da juna biyu ba.

Duba kuma yadda ake kiyaye nauyi mai kyau a cikin wannan bidiyon: