Zochita kwa amayi apakati 3 trimester

Zochita za amayi apakati m'miyezi itatu yachitatu ndizofunikira: Kukonzekera kwa thupi pakubereka mwana kumayamba ndipo kulemera kwa thupi kwa amayi oyembekezerapo kwawonjezeka kwambiri, kupangitsa minofu ndi msana kufuna kuphunzitsidwa nthawi zonse. Pa nthawiyi, zochitika zonse zomwe zikhoza kuchitidwa m "mimba yoyamba ndi yachiwiri ya mimba zimaloledwa, koma ndibwino kuti mupange zosankha zosiyana.

Ndi zochitika ziti zomwe ndingathe kuchita kwa amayi apakati?

Ngati mwachita masewera olimbitsa thupi nthawi yoyamba, ndiye kuti mukudziwa kale zomwe mungachite panthawi ya mimba komanso zomwe simungathe. Kwa mndandanda wa zoletsedwa ndikudumphira, kuthamanga, masewera a mpira ndi zina zomwe zingayambitse mimba. Mu trimester yachitatu ya zosiyana zonse ayenera kuganizira pazochita zomwe mungathe kuchita. Ndi bwino kukhala pazochita ndi fitball kapena kuchita masewera, kukhala pa chotowa chofewa.

Kuchita masewera olimbitsa thupi kwa amayi apakati sikuli kotetezeka nthawi zonse, kupatula kulemera kwa phindu m'nthawi ino ndi gawo lachilengedwe la thupi lakazi. Tsopano ndi bwino kulimbitsa minofu, ndi kulemera pambuyo pa kubadwa. Koma osayiwala za ntchito zolimbitsa thupi tsopano, zidzakhala zosavuta kuti muyike kuti muwoneke bwanji mwanayo atabadwa.

Zochita pa fitbole ndipo popanda izo kwa amayi apakati

Zonse zomwe zimagwiritsidwa ntchito kumbuyo kwa amayi apakati zimalimbikitsidwa kuti azikhala pa fitbole. Chifukwa zimakuthandizani kuchepetsa mtolo pamsana ndi kuchepetsa kulemetsa thupi. Komabe, ngati inu ndi fitball simunapange mabwenzi ndipo nthawi zina amagwa, ndibwino kutenga masewera olimbitsa thupi popanda mpira, chifukwa kugwa ndi kudumpha kuli koopsa kwa inu ndi mwana.

Ngati mumagwiritsa ntchito fitball, ndiye mutha kuchita bwino zovuta kwa amayi apakati pa 3 trimester:

1. Kutentha: mutu akutembenukira. Khalani pa fitball, yang'anizani kumbuyo kwanu ndipo pang'onopang'ono mutembenuzire mutu wanu kumbali. Chitani nthawi 10.
2. Kutentha: kupotoza msana. Khalani pa fitball, yang'anizani kumbuyo kwanu, tambani manja anu kumbali kumbali. Pa kudzoza, tembenuzirani thupi kumbali, pumphunzi kubwerera ku malo oyamba. Pa mpweya wotsatira, khulupirirani njira ina. Bweretsani maulendo asanu ndi limodzi mphambu zisanu ndi ziwiri pazitsogoleli iliyonse.
3. Yesetsani kumbuyo kwa amayi apakati. Khalani pansi "mu Turkey", sungani msana wanu molunjika, mikono yolunjika imafalikira kumbali, gwirani pansi ndi zala zanu. Dulani, kwezani dzanja lanu lamanja ndikudalira kumanzere. Ikani dzanja lina pansi pambali pa bondo, ndikuwerama pang'ono pa chigoba. Njuchi pansi, yesetsani zochitika pang'onopang'ono, kumverera kutambasula kwa minofu. Pumapeto, bwererani ku malo oyamba. Bweretsani kasanu pa mbali iliyonse.
4. Kuteteza mitsempha ya varicose (ntchito yopindulitsa kwa amayi apakati m'masiku akale). Khalani pa fitball, phazi likhale lopatulira, kutsogolo, lolani mpira ndi manja. Kutulutsa mpweya kumangoyamba zidendene kuchokera pansi, pa kudzoza - kuika phazi lonse. Pa phulusa lotsatira, chotsani masokosi kuchokera pansi. Bwerezani nthawi 10.
5. Kulimbitsa minofu ya pakhosi ndi mbali yamkati ya ntchafu. Tsitsani fitball kumbali ya khoma, khalani, khulupirirani, mum'gwedeze mapazi anu. Khalani pansi mawondo anu pansi, mukuwakakamiza mwachikondi ndi manja anu. Ikani zochitika pang'onopang'ono, maulendo 5-6.
6. Kutambasula kotsiriza. Khalani ndi miyendo yanu pansi pa inu, mukugwedeza zidendene za zidendene zanu, kukoka manja anu kutsogolo kwa inu, cholinga chanu chokhudza pamphumi ndi mphumi yanu. Onetsetsani kutsogolo kwa mikono yanu ndi kumasuka. Bwerezani maulendo 3-5.

Kusamala kwambiri pa nthawiyi kuyenera kuperekedwa ku zochitika za kumbuyo pa nthawi ya mimba, monga kuwonjezeka kwa kulemera kwa thupi kumakhudza thanzi la msana. Zochita kwa amayi apakati mu 3 trimester zidzakuthandizani kukhala ndi malingaliro abwino, mosavuta kudutsa kubereka ndipo posachedwa mubwerere chiwerengero chanu.