Oh, Baby! Aiki don Yin Yayin Sanya Jaririn

Wadatacce

• Menene ainihin kayan yara?
• San jikinki
• Motsa jiki
• Tafiya
• Billa kwallon Yoga
• Haihuwar bayan haihuwa CARiFiT
• Barre
• Jimlar jiki
• Yoga
• Sauran zaɓuɓɓuka
• Takeaway: Bada lokaci domin ka

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

A matsayin sabuwar mahaifi, yana da wuya a sanya komai a ciki (barci, shawa, cikakken abinci), ƙasa da samun lokaci don motsa jiki. A cikin shekarar farko ta rayuwar jaririn ku, yawancin lokacin ku da kuzarin ku sun fi mayar da hankali ne akan jaririn ku. Amma da zarar kun shiga tsagi, hakika za ku fara samun ɗan kuzari don saka kanku. Kuma kamar yadda dukkan iyaye mata suka sani, wannan shine ɗayan mahimman lokuta don ƙaddamar da motsa jiki da jujjuya jikinku, don haka zaku iya zama mai ƙarfi da damuwa ga danginku.

Kada ku yanke ƙauna, sababbin uwaye! Idan kun ji kamar ba za ku iya dacewa da motsa jiki tare da jariri a gida ba, ku sake tunani. Anan ga wasu motsa jiki masu sauƙi waɗanda zaku iya yi yayin sakawa - Ee, saka! - jaririn ku.

Menene ainihin kayan yara?

Kamar yadda sunan yake, sanya jariri yana nufin rike jaririn a jikinka ta hanyar amfani da dako. Akwai nau'ikan daban-daban, gami da nade-nade, zane-zane, jakunkuna, da masu jigilar kayayyaki masu laushi. Designsirƙirar ƙira mai taushi sune mafi kyau don motsa jiki saboda suna ba da tallafi na ergonomic ga mahaifiya da kuma tafiya mai kyau ga jaririn ku.

Sabbin masu jigilar kayayyaki masu laushi suna kan farashi daga kusan $ 35 zuwa $ 150 da sama. Idan ba za ku iya samun sabon wanda ya dace da kasafin ku ba, ziyarci kantin sayar da kaya na gida ko shagon na biyu don nemo masu jigilar da aka yi amfani da su a hankali cikin arha. Ko ta yaya, siyan ɗayan ba shi da tsada fiye da membobin gidan motsa jiki!

Da zarar kun sami dako, ku tabbatar kun san yadda za ku shigar da jaririn cikin lafiya. Bi umarnin kunshin, tambayi ma'aikacin shago, ko ma tuntuɓi “ƙwararren” aboki mai haihuwar yara. Yayinda kake motsa jiki, ka tabbata cewa kamfanin danka danshi ya matse sosai dan jaririn ba zai fita ba. Hakanan ya kamata ku iya ganin fuskar jaririn (don lura da numfashi) kuma kusantar da ita kusa da sumbata. Tare da kai da ƙaramin ɗanku kun daidaita, lokaci yayi da za ku fara gumi!

San jikinki

Yi shawara da likitanka kafin fara shirin motsa jiki bayan haihuwar jaririn. Matan da suka sami wahalar haihuwa ta farji na iya iya fara motsa jiki cikin 'yan kwanaki ko makonni. Idan kuna da aikin haihuwa, gyaran farji, ko kuma bayarwa mai rikitarwa, kuna iya jira na ɗan lokaci kaɗan.Hakanan, idan kun sami lacerations masu haɗari masu haɗari ko diastasis recti, wasu daga waɗannan darussan yakamata a guje ko gyaggyara su.

Amma idan kun kasance a shirye don ƙalubalantar kanku fiye da tafiya, tabbatar da tambayar likitanku abin da motsa jiki ya dace bayan ziyarar mako huɗu zuwa shida na haihuwa.

Motsa jiki

Tafiya

Daya daga cikin mafi sauki motsa jiki da zaka iya yi yayin saka jariri shine tafiya mai sauƙi. Slip wasu sneakers, sanya youran ƙaraminku a cikin jigilar, kuma ku fita ƙofar. Idan yanayi yayi sanyi ko ruwa, la'akari da zuwa babbar kasuwa ko wasu manyan wuraren cikin gida saboda haka zaka iya shiga wasu mil a ciki. Mafi kyawu game da wannan motsa jiki shine cewa zaku iya fara yinta ba da daɗewa ba bayan kawowa. Idan tafiya ba ta isa ƙalubale a gare ku ba, tafi tafiya ko buga wasu tsaunuka.

Billa kwallon Yoga

Wasu mata suna saka jari a cikin kwallayen yoga don sauƙaƙe ciwon baya da raɗaɗin ciki yayin ciki. Ana iya amfani da wannan ɓangaren kayan aiki dogon bayan bayarwa kuma. Sabuwar Shekarar Hippy Mama tazo da motsa jiki na motsa jiki mai ban sha'awa lokacin wasan ƙwallo wanda zai iya ma sanya ɗan ƙaraminku bacci. Tare da jaririn a cikin jigilar, zauna a kan ball tare da gwiwoyinku a buɗe a cikin V (yi tunanin matsayin 10 da 2 na agogo). Fara farawa, amma kada ku bari nauyi yayi iko. Haɗa ainihin ku da quads kuma ku haɗa da wasu juyawa kuma.

Haihuwar bayan haihuwa CARiFiT

Lokacin da kuka shirya don haɓaka aikinku, CARiFiT Post-Natal Foundations ta BeFIT wuri ne mai kyau don farawa. Designedaramar tasiri mai motsawa an tsara shi don dawo da ku cikin ƙoshin lafiya a hankali, kuma an tsara shi musamman don yi da jaririn ku. Yana ɗaukar mintuna 15 kawai don kammalawa kuma ya haɗa da ɗumi-ɗumi, ɗaga hannu, wasu huhu na huhu, tsayayyar gefen gefen gwiwa, gwiwowin gwiwa, squats, da kwantar da hankali.

Barre

Don samun alheri da rawa mai daɗi, gwada waɗannan babiesan mintuna na 30 a aikin motsa jiki na Brittany Bendall. Kuna buƙatar saiti mai nauyi na ma'aunin hannu da kujera don aiki a matsayin gwal ɗin ballet. Fara tare da jerin ƙwanƙun kafa masu ƙwanƙwasa kafin motsawa zuwa cikin ɗumbin bugun jini na yau da kullun da sauran motsawa waɗanda ke taimakawa tsawaita, ƙarfafawa, da haɓaka matsayi. Idan jaririnku ba zai iya yin komai ba a cikin tsawon minti 30, la'akari da raba zaman cikin guntun minti 10 a ko'ina cikin yini.

Jimlar jiki

Rabauki jariri da saitin nauyin nauyin 5 zuwa 12 don kammala aikin motsa jiki na minti 20 na Sterling Jackson. Za ku fara da wasu matattun matattun jirgi da lanƙwasa-matsawa, ci gaba zuwa huhun tafiya da layuka, sannan ku gama da squats don shura-baya da kujera-tsoma. Akwai “manyan taurari” guda uku a cikin duka kafin ɗauke jaririnku don yin wasu motsa jiki na ab. Shiga kowane saiti sau uku tare da maimaita 10 zuwa 15 kowane motsi.

Yoga

Wannan jerin yoga na mintina 10 na Eva K. an tsara shi kwata-kwata tare da tsaye don taimakawa ƙarfafa ƙafafunku da yankin ƙugu. Za ku gudana ta cikin huhun huhu, Kujerar kujeru, Bishiyar kujeru, Bautawa matsayi, da ƙari. A ƙarshe, ƙare tare da tsayayyar shakatawa na Savasana. Tabbatar haɗa da numfashi na yau da kullun, mai da hankali ko'ina, kuma haɗa numfashin ku zuwa motsinku.

Sauran zaɓuɓɓuka

Hakanan kuna iya bincika wuraren motsa jiki da dakunan karatu na gida don ganin idan suna ba da azuzuwan haihuwa ko zaman motsa jiki. Bambancin suna ta bayyana a duk fadin Amurka da kuma bayan. Tustin, California tana alfahari da rawa mai ban sha'awa. Prairie Crossfit a Winnipeg, Kanada tana ba da takalmin taya kayan ado na yara. Akwai ma aji mai suna Zumba aji a Lusby, Maryland. Duba ko'ina kuma zaku iya mamakin abin da kuka samu!

Takeaway: Bada lokaci domin ka

Kuna iya kula da jaririnku, amma wannan ba yana nufin ba za ku iya kula da kanku ba. Tare da kayan aiki kamar mai ɗauke da jariri, zaka iya haɗuwa da ɗanka kuma zama daya wuce yarda dace mama. A gefen juyawa, idan kuna samun karancin bacci da wahalar yin aiki, kada ku wahalar da kanku. Wannan, ma, zai wuce. Ko da zaman gumi na mintina 10 kowane lokaci sannan zai iya ba ka ƙarfin da ake buƙata.