Umhlahlandlela Womama Omusha Wokulahlekelwa Isisindo Ngemva Kokukhulelwa

-Delile

• Qala ngokuhamba ngezinyawo.
• Adonse umoya.
• Nikeza isikhathi sakho se-pelvic isikhathi sokuphulukisa.
• Ungafaki i-ham ku-cardio.
• Ungazibi i-diastasis recti.
• Phakamisa uhlakaniphile.
• Yenza isikhathi sokudlala sisebenze.
• Gxila ekungezeni ukudla okunempilo ekudleni kwakho (ungasusi).
• Shintsha ukubala kwakho kwekhalori.
• Ungakhohlwa ukuzinakekela.
• Buyekeza kwe-

Ukwehlisa isisindo ngemuva kokukhulelwa kuyisihloko esishisayo. Yisihloko esikhulu esivezwa amakhava kamagazini bese iba ifolishi eliseduze lemibukiso yezinkulumo zasebusuku ngokushesha nje lapho i-celeb iletha. (Bheka: Beyoncé, Kate Middleton, Chrissy Teigen.) Futhi uma ufana nabesifazane abaningi abathi, ngokusho kweCenters for Disease Control, bathola isisindo esikhulu kunalokho okunconywe ngokusemthethweni (amakhilogremu angama-25 kuye kwangama-35 kulabo abaphakathi kwebanga le-BMI enempilo) , lapho-ke kungenzeka uzizwe unengcindezi yokuthola ukuthi unganciphisa kanjani isisindo ngemuva kwengane, pronto.

Kepha uma ungenaye umqeqeshi wosaziwayo futhi ufuna ukusebenzisa okungaphezu nje kwejusi, zonke izeluleko eziphonswa kuwe zingase zidide. Kungakho siye sathinta ochwepheshe bezokwelapha nokufaneleka (abaphinde babe omama) ukuze sifunde amathiphu aphezulu okwehlisa isisindo ngemva kokukhulelwa. Ngoba uma noma ngubani "ezoyithola," ngumuntu okade ekhona, wenze lokho-futhi onemfundo yokukuxhasa.

Qala ngokuhamba ngezinyawo.

Ezweni elikahle, "abesifazane abakhulelwe abanempilo akufanele bayeke ukuzivocavoca ngaphambi kokubeletha," kusho u-Alyse Kelly-Jones, MD, i-ob-gyn eqinisekisiwe yebhodi ne-Novant Health Mintview eCharlotte, eNorth Carolina. Ukwenza kanjalo kungakusiza ukulethwa okuphephile futhi uthuthukise inhlalakahle yakho, usho kanje. Futhi, i-American Congress of Obstetricians and Gynecologists ibika ukuthi ukuzivocavoca ngaphambi kokubeletha kunciphisa ubungozi besifo sikashukela sokukhulelwa kanye ne-preeclampsia ngenkathi kuthuthukiswa impilo yengqondo.

Ngaphandle kokukhulelwa kwakho, uDkt Kelly-Jones uthi uma nje ingane ibelethile, udinga ukulinda okungenani amasonto amabili ngaphambi kokuqala noma yiluphi uhlobo lokuzivocavoca futhi. Kepha lokho kungumhlahlandlela ojwayelekile nje: Kubalulekile ukuthi ukhulume nodokotela wakho ukuthola izincomo ezikhethiwe kanye nesikhathi.

Uma ususuliwe, u-Kelly-Jones uthi kuwukuhlakanipha ukubeka ukuhamba phezulu ohlelweni lwakho lokwehlisa isisindo lwangemva kokubeletha. Kunomthelela ophansi, kukukhiphela ngaphandle, futhi emasontweni ayisishiyagalombili okuqala, ukuhamba imizuzu eyi-10 kuye kwengu-15 kungaphezu kokwanela umzimba wakho, usho kanjalo. (Uma uzizwa ukulungele, ungangeza ukugingqika nokwelula igwebu.) Khumbula, usalulama. futhi ukujwayela impilo nosana olusanda kuzalwa - asikho isidingo sokujaha.

Adonse umoya.

Lesi yingxenye ebalulekile yokuncipha kwesisindo sangemva kokukhulelwa okungenzeka ukuthi awukho, kusho uSarah Ellis Duvall, umelaphi womzimba nomsunguli we-CoreExerciseSolutions.com. “Nakuba ukuphefumula kungase kubonakale kulula, lapho ukhulelwe ingane iphusha iphinde ikhuphuke ku-diaphragm, okuwumsipha oyinhloko ohileleke ekuphefumuleni,” usho kanje. "Lokhu kufaka abesifazane abaningi ekuphefumuleni okungajwayelekile okwenza ukutakula kuthathe isikhathi eside, ngoba kubangela ukuthi i-diaphragm ithambe ngaphandle kokugcina isimo sayo esifana nedome." Uyanezela, lokho kwenza kube nzima ukuthi i-diaphragm ifinyezeke, futhi njengoba i-diaphragm nephansi le-pelvic lisebenza ndawonye ngokuphefumula ngakunye, ukwehlisa ukusebenza kwe-diaphragm yemvelo nakho kwehlisa ukusebenza kwesitezi se-pelvic.

Awunasiqiniseko sokuthi ngabe ubhekene nale phethini yokuphefumula engajulile? Okokuqala, uDuvall uthi ame phambi kwesibuko bese uthathela ngaphakathi. Uma wenza lokho, bhekisisa ukuthi umoya uya kuphi: Uma ugelezela esifubeni nasesiswini, wenza kahle kakhulu lokho okufanele ukwenze. Kepha uma ihlala entanyeni nasemahlombe (awusiboni isifuba sakho noma ukunyakaza kwe-abs), zijwayeze izivivinyo zokuphefumula okungenani kabili ngosuku imizuzu emibili, kuphakamisa uDuvall.

Nikeza isikhathi sakho se-pelvic isikhathi sokuphulukisa.

Abesifazane abaningi bagxile kakhulu ekutheni banganciphisa kanjani isisindo somntwana ngokushesha, ngaphandle kokukhumbula, bakhohlwa ngezitho zabo zangasese. Lokho kuyiphutha, ngoba ucwaningo lukhombisa ukuthi amaphesenti angama-58 abesifazane abethula ngokwesitho sangasese sangasese namaphesenti angama-43 ngesigaba sokuhlinzwa bazoba nohlobo oluthile lokungasebenzi kahle kwezitho zangasese. (P.S. Ingabe ama-opioid adingeka ngempela ngemuva kwesigaba se-C?)

Kunengqondo: Ukuletha encane, i-pelvis iyavuleka. Yize kukuhle lokho ukulungiselela ukukhipha ingane, uDuvall uthi akukuhle kangako ukumisa ukuvuza nokuxhasa izitho zethu zokuzala ngemuva kokubeletha. Ngakho-ke uma ungavumeli isikhathi esifanele sokutakula futhi ngokoqobo "gxumela" ekunciphiseni isisindo ngemuva kokukhulelwa, ucwaningo lukhombisa ukuthi kungenzeka kakhulu ukuthi uzoba nezinkinga zesinye esingezansi komgwaqo.

Isixazululo: Kunokuba ugxumele ekuzilolongeni okunomthelela omkhulu njengokugijima noma intambo yokugxuma, namathela emisebenzini engenamthelela omncane, njengokuhamba, izinyanga ezimbili zokuqala-bese wengeza ezinye izinketho (cabanga ngokubhukuda, ukugibela ibhayisikili, i-yoga, noma i-Pilates) inyanga yesithathu, kabili noma kathathu ngesonto, kusho uDuvall. "Kulula ukufaka ingcindezi enkulu esinqeni lapho uzingela ibhayisikili, ugoba i-yoga noma iPilates, noma ubamba umoya echibini," kuchaza yena. "Lezo zinto zimnandi ukwengeza ngemuva isikhathi sokuqala sokuphulukisa phansi kwe-pelvic sesidlulile."

Ungafaki i-ham ku-cardio.

Iningi labesifazane liwela ogibeni lokugibela amabhola ukuya odongeni ku-cardio ukuze babasize behlise isisindo somntwana. Kodwa empeleni akuyona ingxenye ebalulekile njengoba ungase ucabange: Ukufaka iseshini yemizuzu engu-20 izikhathi ezintathu kuya kwezine ngesonto ngemva kokuba ufinyelele umaki wezinyanga ezintathu kuningi, kusho uDuvall. Sonke isikhathi sakho sokuzivocavoca kufanele singene ekwakhiweni kabusha kwamandla akho-ikakhulukazi amandla ayisisekelo, u-Duvall athi kuthatha igalelo elikhulu ngesikhathi sokubeletha.

Ungazibi i-diastasis recti.

Lokhu kwehlukaniswa kwezicubu ezinkulu zesisu, uDkt Kelly-Jones athi "kubangelwa yisibeletho esikhulayo nokuqhubekela phambili," kwenzeka kaningi kakhulu kunalokho ongase ucabange: Ucwaningo lukhombisa ukuthi amaphesenti angama-60 omama abasha asebenzelana nawo ayisithupha amasonto ngemuva kokubeletha, futhi lelo nani lehla laya kumaphesenti angama-32 ngonyaka ogcwele ngemuva kokuzalwa. Futhi akunandaba ukuthi ubukade ungenayo yini insimbi ngaphambi kwengane, noma. "Cabanga ngalokhu njengodaba lokuxhumanisa okuyinhloko ngaphezu kwamandla ayisisekelo," kusho uDuvall. "Kungenzeka kunoma ngubani, futhi bonke abesifazane bayaphulukisa ngezinga elihlukile."

Ngaphambi kokuthi ufike ekwelapheni, noma kunjalo, udinga ukwazi ukuthi ikhona yini inkinga noma cha. Izindaba ezinhle ukuthi ungabheka ekhaya (noma kunjalo, akuwona umqondo omubi ukuthi udokotela wakho akuhlolele). Landela uhlolo lwezinyathelo ezintathu olusuka e-Duvall ngezansi, kodwa khumbula: Ukuthinta okuthambile, okuthambile kuyisihluthulelo. Uma une-diastasis recti, izitho zakho ziyavezwa, ngakho-ke ukuzulazula ngolaka ngeke kwenzele muntu okuhle.

1. Lala phansi ngomhlane uguqe ngamadolo. Beka kahle iminwe yakho maphakathi ne-abs yakho, cishe iyintshi ngaphezu kwenkinobho yesisu sakho.

2. Phakamisa ikhanda lakho ngamasentimitha emhlabathini bese ucindezela ngokucophelela phansi ngeminwe yakho esiswini sakho. Ingabe izwakala iqinile, njenge-trampoline, noma ingabe iminwe yakho iyacwila? Uma licwila futhi isikhala singaphezu kweminwe engu-2 1/2 ububanzi, lokho kubonisa i-diastasis recti.

3. Hambisa iminwe yakho maphakathi no-ribcage wakho nenkinobho yesisu, bese uphinde uhlole. Yenza okufanayo phakathi kwe-pelvis yakho nenkinobho yesisu. I-Diastasis recti nayo ingenzeka kulawa maphuzu.

Uma ucabanga ukuthi ungahle ube ne-diastasis recti, khuluma nodokotela wakho ukuze akwazi ukuncoma isenzo, ngoba kungaholela ezinhlungwini zangemuva nasezindabeni ezihlobene nezitho zangasese, njengokungalawuleki. Izimo eziningi zingelapheka ngokuzivocavoca umzimba, futhi udokotela wakho noma owelapha ngokomzimba anganikeza imininingwane ejulile mayelana nokuthi yikuphi ukuzivocavoca okufanele kukugwebe (njengama-crunches) nokuthi yini okufanele isebenze njalo enkambisweni yakho.

Phakamisa uhlakaniphile.

Okubaluleke kakhulu kunokwehla kwesisindo ngemuva kokukhulelwa amandla omzimba wakho emva kokukhulelwa, njengoba udinga ukusebenzisa leyo bod nsuku zonke ukunakekela usana lwakho, kusho uDkt Kelly-Jones. Futhi akuwona umsebenzi olula. "Ukuphila nengane esanda kuzalwa kusenza siphakamise izinto ezinzima ngemuva kokubeletha," kusho uDuvall. "Izihlalo zezimoto manje zinezici zokuphepha ezimangalisayo, kodwa zingazizwa sengathi zinesisindo esifanayo nesengane yendlovu. Faka izinyane kanye nesikhwama se-diaper ehlombe, futhi umama omusha angase abe seMidlalweni ye-CrossFit."

Kungakho uDkt Kelly-Jones ephakamisa ukuzivocavoca umzimba njengamaphaphu, ama-squats, kanye ne-push-up esimisweni sakho sansuku zonke. Ngayinye yakha amandla ayisisekelo, okuzoba yisisekelo lapho onke amandla akho evela khona noma nini lapho uphakamisa lezi zinto ezibalulekile ezisanda kuzalwa. Khona-ke, noma nini lapho ucosha okuthile, u-Duvall uthi gcina isimo esifanele engqondweni: Goba amadolo akho, buyisela izinqulu emuva, futhi ugcine umhlane wakho ophansi uphansi njengoba wehla usondela phansi. O, futhi ungakhohlwa ukukhipha umoya njengoba uphakamisa-lokho kuzosiza ukwenza ukunyakaza kuzwakale kulula.

Yenza isikhathi sokudlala sisebenze.

Ukuba nomntwana osanda kuzalwa kungaba yinto enzima kakhulu, engenza ukuncipha kwesisindo ngemva kokuzalwa kwengane kube njengokugcwala ngokweqile. Kungakho uDuvall ephakamisa ukwenza okuningi. "Joyina iqembu lomama elinomqeqeshi oqeqeshiwe wasemva kokubeletha ukuze usebenzise kakhulu izinsuku zakho zokudlala, noma uzivocavoca ngesikhathi sokuphumula usebenzisa uhlelo lwasekhaya, njengama-DVD noma izindlela zokusakaza, lapho kunzima kakhulu ukuphuma endlini," esho uthi. (Ukusebenza kwe-Livestream kushintsha indlela abantu abazivocavoca ngayo ekhaya.)

Okubaluleke nakakhulu kunokwenza izinto eziningi, noma kunjalo, ukucela usizo lapho uludinga. "Asitholi ibheji elengeziwe lokuhlonishwa ngokukwenza sisodwa," kusho uDuvall. Ngakho-ke cela umlingani wakho ukuthi aphenduke abuke ingane ngenkathi uthatha ithanga, noma mhlawumbe uhlele imali yakho ukuze utshale umnakekeli ukuze ube nesikhathi "sami" sokwenza imikhuba yokuzivocavoca oyithandayo.

Gxila ekungezeni ukudla okunempilo ekudleni kwakho (ungasusi).

Alikho iphilisi eliwumlingo elingakusiza wehlise isisindo somntwana, kodwa “ukudla kuyisidakamizwa esinamandla kakhulu esisifaka emizimbeni yethu nsuku zonke,” kusho uDkt. Kelly-Jones. "Uma sidla ukudla okugayiwe okugcwele amakhemikhali, kuya ngokuya kuba mpofu ukudla kwethu futhi siba mbi kakhulu."

Kodwa kunokuba ugxile ekudleni wena ngeke ngikwazi udle, uDuvall uphakamisa ukufanekisa "umsele wokudla okunempilo," ogcwaliswa ngokudla ngakunye nokudla okulula ongakwenza ngosuku. Kukusiza ukuthi ungene emcabangweni wokuthi, 'Ngingathela ngani?' esikhundleni sokuthi, 'Yini engidinga ukuyisika?' Lokhu kwenza ukuthi uthole ukuthi unganciphisa kanjani isisindo ngemuva kokukhulelwa ngokushesha uzizwe ungakhululeka, uyachaza. Ukushintsha futhi kunciphisa ukucindezeleka, okwehlisa i-cortisol-i-hormone yokucindezela engadala ukuthi umzimba wakho ubambelele emafutheni esiswini.

Uma uzama ukuthola ukuthi yini ozoyidla, u-Duvall uthi zibuze imibuzo efana nokuthi, "Ingabe ikhona imibala eyanele epuleti lami?" "Ngithola amafutha anempilo?" nokuthi "Ingabe kukhona amaprotheni anele ukungisiza ekwakheni imisipha?" Ngayinye ingasebenza njengezinkombandlela zokukusiza wenze izinqumo ezinempilo.

Shintsha ukubala kwakho kwekhalori.

Lapho amaklayenti ebuza uDkt Kelly-Jones ukuthi alahlekelwa kanjani ngamafutha engane, into yokuqala awatshela yona ukweqa inani eliphelele lekhalori. “Angicabangi ukuthi ukubala ama-calorie kubaluleke kakhulu njengokubala ama-macronutrients, okungama-carbohydrate, amaprotheni namafutha,” usho kanje. Kungani? Udinga uphethiloli ofanele ukuze uphakele futhi unakekele ingane yakho, futhi ngezinye izikhathi lokho kuba nenani eliphezulu lekhalori. (Usadinga umhlahlandlela ojwayelekile? I-USDA incoma ukuthi omama abasha bangalokothi bacwilise ngaphansi kwama-calories ayi-1,800 ngosuku.)

Ukuze uthole isithombe esiphelele salokhu okudlayo, uDkt Kelly-Jones uphakamisa ukulandelela ukudla kwakho kanye nokudla okulula ngohlelo lokusebenza lwamahhala olufana neMyFitnessPal. Khomba cishe ngamaphesenti angu-30 amafutha anempilo, amaphesenti angu-30 amaprotheni, namaphesenti angu-40 ama-carbs esidlweni ngasinye uma ukulahlekelwa isisindo ngemuva kokubeletha kuwumgomo wakho oyinhloko, uthi.

UDkt. Kelly-Jones naye uthi ukuncelisa ibele kungaba wushintsho olukhulu ohlelweni lwakho lokwehlisa isisindo ngemuva kokukhulelwa, uma uzimisele futhi ukwazi ukukwenza lokho. "Ukuncelisa ibele kushisa cishe ama-calories angu-500 ngosuku, okucishe kulingane nalokho ongakushisa lapho uhamba ibanga elide," kusho uDkt. Kelly-Jones. "Lokho kwengeza iphawundi elilodwa kuya kwamabili ngesonto."

Ungakhohlwa ukuzinakekela.

Kukhona amathiphu angaba yisigidi sendlela yokwehlisa isisindo somntwana ngokushesha, kodwa uDuvall uthi ukuzinakekela kuyinto ebaluleke kakhulu ongayenzela wena nomndeni wakho. "Ngiyazi ukuthi kubukeka kuwubuwula, kepha uma uzama ukunquma ukuthi iwashingi kufanele ihlale kubhasikidi kuze kube kusasa noma ukuthi kufanele uzilolonge yini, thatha isinqumo sokuthi ukuzinakekela kubaluleke kakhulu," esho. "Ukuwasha kungalinda, kodwa impilo yakho, ukuqina, nenjabulo akufanele kudingeke."

Buyekeza kwe-