Ukusho u-Adieu ku-Postpartum Yakho Belly (kodwa Ukukugubha, Nakho)

-Delile

• Kwenzekeni esiswini sami?
• Umugqa wesikhathi wokulahlekelwa yisisu sokubeletha
• Izinyathelo ezisebenzayo zokuqeda isisu sakho ngokuphepha
• Zilolonge kwesokudla
• Yidla kahle
• Ukugoqa kwe-Belly, amabhande, nama-corsets - yini kwesokudla?
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Halala! Umzimba wakho uvele wakhula waba ngumuntu omusha. Lokho kuhle kakhulu!

Uma ufana nabaningi bethu, mhlawumbe uthole "amanxeba empi" ambalwa ukufakazela ukuthi wadlula. Yup, sikhuluma ngokuzijabulisa kwangemva kokubeletha njengokukhathala, imizwa ye-rollercoaster, izinyembezi… nalesosisu sokubeletha.

Ngezinye izinsuku, ungahle uzizwe sengathi kufanele ukhethe phakathi kwesisu esisicaba kanye nezikhwama ezisanda kuzalwa! Kodwa okungenani ekuqaleni, bungaza umzimba wakho ngokwenziwe futhi wazi ukuthi isisu esisicaba esisheshayo sigcwele ngokweqile futhi mhlawumbe silungele kangcono osaziwayo abanabaqeqeshi bomuntu siqu kanye namanesi ahlala-ngaphakathi.

Ngemuva kwalokho, ungaduduzeka ngokwazi ukuthi kukhona izinto ongazenza ukuze wehlise isisindo sengane esibonakala sinenkani ukuhlangana phakathi nendawo yakho.

Kwenzekeni esiswini sami?

Ukuphuma kwengane… ngakho-ke yini eyenza isisu siqhume? Ngamafutha esiswini noma isikhumba esivulekile noma ama-hormone noma ini?

Yebo, kuyinto encane yakho konke. Uthole isisindo esithile, okuyilokho obekufanele ukwenze. Imisipha yakho yesisu - imisipha emibili efanayo yemisipha esekela ingqikithi yakho - yeluliwe.

Cabanga ngakho: Isanda kuzalwa sinesisindo esingamakhilogremu ayi-7 (3.2 kilograms). Imisipha yakho yesisu (i-abs) nezicubu ezixhumanisayo bekufanele zinwebeke ngaphandle ukuze kuvuleke isikhala salokho. Ngasikhathi sinye, amathumbu akho amancane, i-sigmoid colon, nesisu ngesizotha kudluliselwe ekunikezeni ngisho nengane indawo eyengeziwe.

Ngaphezulu kwesisindo nokwelula, umzimba wakho wakhiqiza ama-hormone ukwenza izicubu ezixhumene nokunwebeka. Phefumula lelo phunga elisanda kuzalwa - usebenze kanzima ukulithola.

Umugqa wesikhathi wokulahlekelwa yisisu sokubeletha

Uyazi ukuthi uyithole kanjani - manje ulahlekelwa kanjani?

I-American College of Obstetricians and Gynecologists ithi kuya ngesisindo somzimba wakho (BMI), bekufanele ngabe uthole phakathi kwamakhilogremu ayi-11 kuye kwangama-40 (ama-5 kuye kwayi-18 kilograms) ngesikhathi sokukhulelwa. Izindaba ezinhle ukuthi uzolahlekelwa yilesinye isisindo khona manjalo.

Isisindo sengane siphuma kuqala - lokho kusobala. Uzophonsa futhi amanye amakhilogremu ambalwa ngaso leso sikhathi lapho ulahlekelwa yigazi, uketshezi, ne-amniotic fluid.

Esontweni lokuqala ngemuva kokuzalwa, ungathola ukuthi ugijimela endlini yangasese kaningi nokuthi uma uvuka ebusuku, ugqoke amaphijama umanzi te ngomjuluko. Lezi zinhlupho ezingezelelwe ziyindlela yomzimba wakho yokuziqeda uketshezi olungeziwe.

Ekupheleni kwenyanga yokuqala, kungenzeka ukuthi usuchithe amakhilogremu angama-20 ngaphandle komzamo omkhulu. Linda amanye amasonto ama-2 ukuthi isibeletho sakho sibuyele emuva size saso sokuqala, bese isisu sakho sizobukeka sithambile.

Futhi uma uncelisa, yazi ukuthi ukuncelisa akusikho nje ukondla nokuganga kuphela - kungakusiza nokuthi wehlise isisindo.

Ngokwe-Academy of Nutrition and Dietetics, omama abancelisayo basebenzisa ama-calories angama-400 kuya kwangama-500 nsuku zonke ukwenza ubisi olugcwele oludingwa yizingane eziningi kusukela zizelwe ziye ezinyangeni eziyisithupha.

Futhi okungenani kukhombisile ukuthi omama abancelisa kuphela izinyanga ezingaphezu kwezingu-3 bathambekele ekunciphiseni isisindo esengeziwe kunalabo abangasenzi. (Lokho kusho, hhayi konke omama behlisa amakhilogremu ngokushesha ngenkathi bencelisa.)

Odokotela abaningi nabelaphi bomzimba bancoma ukulinda amasonto ayisithupha ngaphambi kokuqala uhlelo lokuzivocavoca olusemthethweni uma ngabe ubelethwe ngokungeyona inkimbinkimbi isitho sangasese sowesifazane noma amasonto ayi-8 uma ubelethwe ngozalo.

Ngakho-ke ingabe uyizinyanga ezimbalwa emva kokubeletha futhi uzizwa unamandla futhi ufana nobuntu bakho obudala? Nakhu ukuthi ungasebenza kanjani futhi uvikele ngokuphepha adieu esiswini sakho.

Izinyathelo ezisebenzayo zokuqeda isisu sakho ngokuphepha

Zilolonge kwesokudla

Ukuzivocavoca umzimba nokudla ngendlela enempilo kuzokusiza ukuthi ubuyele esilinganisweni sakho sokukhulelwa ezinyangeni ezimbalwa. Kepha uma ufuna ukubona lelo fulethi lesisu, kuzofanele wenze izivivinyo ezithile ezikhomba izicubu zakho zesisu. Nansi imfihlo: Musa ukuya ngokushesha ngezinhlamvu.

Khumbula izicubu ezixhuma phakathi kwamaqembu we-abs yakho enwebekile? Inani elincane lokwelula kwenzeka kukho konke ukukhulelwa futhi lokho kujwayelekile. Njengoba izicubu ziqala ukwelapheka, zizozilungisa. Kepha kukhombisa ukuthi ama-crunches esisu enziwe kusenesikhathi empeleni alula izicubu ezixhuma futhi na ngaphezulu futhi uyenze ibe mncane futhi ibe ntekenteke. Hhayi lokhu okufunela umnyombo oqinile, osekelayo.

Ukuqala ngokuzivocavoca okulungile, ufuna ukuqinisa imisipha yakho ejulile yesisu - isisu sakho esinqamulelayo. Cabanga ngalesi sicubu njenge “bhande” langaphakathi lomzimba wakho.

Ngenkathi uzofuna ukukhuluma nodokotela womzimba noma udokotela wakho ngokuzivocavoca okufanayo ongakwenza ngokuphepha, ama-pelvic tilts ayindlela enhle yokuqala. Bopha ishidi uvalane nesisu sakho ukuxhasa i-abs yakho bese wenza lokhu:

• Lala ngomhlane, beka izinyawo zakho phansi, bese ugoba imilenze yakho.
• Donsela inkinobho yakho yesisu ngasemgogodleni wakho bese uphakamisa ukhalo lwakho phansi.
• Qinisa izinqa zakho bese ubamba imizuzwana emi-5.
• Hlela amasethi ama-5 wokuphindaphinda okungama-20.

Kungakapheli amasonto ayi-8 kuye kwayi-12, kufanele ukuthi usukulungele ukudlulela ekuzivocavoca isisu okujulile. Abesifazane abangama-40 bakhombisile ukuthi ukuzivocavoca okuqinisa umongo kuyasebenza! Uzibuza ukuthi kwanele kangaki? Ngokwe-American Council on Exercise, ungenza izivivinyo zesisu eziqinisa imisipha izikhathi ezi-2-3 ngesonto.

Nazi ezinye izivivinyo zokuqinisa isisu ongafuna ukuzama:

• Ipulangwe lesandulela. Lala phansi ngengalo zangaphansi. Sukuma ungene ezinzwaneni zakho. Suck esiswini sakho. Qinisa izinqa zakho. Bamba okungama-20 futhi wakhe njengoba uya uqina.
• Ukubuyela emuva kwe-crunch. Lala phansi ngomhlane amadolo egobile namathanga akho eqondane nomhlabathi. Usebenzisa i-ABS yakho, ulethe amadolo ngasesifubeni sakho. Bamba ukubalwa okungu-2 bese uphinda izikhathi eziyi-10.
• Isikero siyakhahlela. Lala ngomhlane imilenze iqonde. Phakamisa imilenze yomibili phansi bese uyisika imilenze yakho ngokuyihlisa futhi uyiphakamise ngokushintshana. Phindaphinda okungu-15 kuye kwangama-20.

Nakhu okufanele ukwazi: Uma i-abs yakho ihlukanise ngaphezu kwamasentimitha ama-2 kuya kwangu-2,5 - i-diastasis recti - futhi awuboni ukuvalwa kwegebe ngesikhathi nokuzivocavoca umzimba, ungadinga ukuhlinzwa ukulungisa lokhu.

Yidla kahle

Lapho unakekela umntwana osanda kuzalwa u-24/7, kuyalinga ukufinyelela ushokoledi futhi ukhiphe imikhuba yokudla enempilo kokudlule - ikakhulukazi phakathi kwamabili lapho yonke indlu ilele ubuthongo. Ngakho-ke nakhu ukudla okulula okulula, okumnandi nokunempilo:

• okusanhlamvu okuphezulu kakhulu ukugcina uhlelo lwakho lusebenza kahle (akekho owakutshela ukuthi amathumbu avilaphayo ajwayelekile ngemuva kokuzalwa - sola uhlelo lwakho lokugaya oludiniwe empini namahomoni)
• usike imifino nezithelo
• i-oatmeal esheshayo
• iyogathi ephansi enamafutha efafazwe ngegranola noma izithelo ezomisiwe

Ukugoqa kwe-Belly, amabhande, nama-corsets - yini kwesokudla?

Lezi zonke zizokweseka isisu sakho nesingezansi bese zikunikeza isisu esicwebezelayo, kepha ngeke zikushintshe ukuma kwakho. Omama abathole ukulethwa ngokuhlinzwa bavame ukubabamba ngoba bangasiza ukusikwa kuqedwe ngokususa ingcindezi. Kodwa omama be-c-section akubona kuphela abalandeli.

Nayi i-nitty-gritty:

• Ukusonga kwesisu ngemuva kokubeletha zenziwe ngokunwebeka okuguqukayo okumboza i-torso yakho kusuka ezimbanjeni kuye okhalweni.
• Ama-cincher esinqeni zivame ukwenziwa ngento eqinile, zikumboze kusuka ngaphansi kwesibungu kuye ezinqulwini, futhi ube nokuvalwa kwengwegwe nokuvalwa kwamehlo. Bakunikeza ukucindezelwa okwengeziwe okungadala ingozi enkulu kunokuhle, ngakho-ke uzofuna ukukugwema lokhu.
• Ama-corsets akuzona nje izinsalela ezivela ngawo-1850. Usengabathola namuhla, kepha bazokunikeza ukucindezela okwengeziwe ofuna ukukugwema.

Uma udokotela wakho encoma ukugoqwa kwesisu, cishe uzokugqoka amahora ayi-10 kuye kwayi-12 ngosuku amasonto ayisithupha kuye kwayisishiyagalombili. Umsindo ulinga? Khumbula ukuthi usadinga ukusebenza labo abangaphambi kokuthi usivalelise kahle leso sisu.

Nazi ezinye izinketho zokugoqa isisu okufanele uzicabangele:

• Ukugoqwa Kwangempela KweBelly Bandit
• Ukusonga kwe-UpSpring Shrinkx Belly Postpartum Belly
• U-Ingrid no-Isabel Bellaband

Ukuthatha

Udla okunempilo, uzivocavoca, usebenza i-abs yakho ... nesisu sakho sinjalo namanje Lapho. Yini manje?

Ungakhathazeki uma ngabe usenesisu ezinyangeni ezi-3 noma eziyisithupha emva kokubeletha. Isisho esithi “izinyanga eziyi-9 ukusifaka; Izinyanga eziyi-9 ukuyikhumula ”kungahle kungabi yisayensi ezwakalayo, kepha kwavela kokuhlangenwe nakho komama abaningi njengawe.

Uma uzwa ukuthi isisindo sengane sesibe yingxenye yakho unomphela noma uneminye imibuzo, xhumana nodokotela wakho ukuze akusize. Futhi thatha esinye isikhunta salelo phunga elimnandi lengane bese umelana nesilingo sokuqhathanisa amanothi nabanye omama. Ngoba ngamunye usohambweni lwakhe.