Fitness pashure kusununguka, kana unogona kutanga kuita?

Chokwadi, panguva yepamuviri - kupfuura muupenyu mukadzi ose. Asi panguva ino, vazhinji wemadzimai hombe yokuwana mamwe uremu. Kunyange pane kufanana nevechiduku kuti kana iwe akasarudza kuva mwana, zvino unogona kutaura akaonekana navo kwaari nhamba. Izvi maonero yatovapo saka akwegura kuti vazhinji vakadzi vave vachikwanisa jana nayo. Amai nomumwe anofanira chete kudzokera "ayo" akwegura chimiro, uye izvi zvichabatsira wake kugwinya pashure yokusununguka. Izvi ndizvo zvichakurukurwa munyaya ino.

Kuwanazve mufananidzo wako pashure kuzvara

Dzosai unoriumba chimiro pashure achisununguka kunokosha. Chokutanga, kana uchinzwa zvakanaka nezvako, iwe uchava afare, saka mwana achava wakanaka. Chechipiri, mushure yemitambo unozonzwa sefungu simba. Moms vari kuita nokugara uchirovedza muviri, kuzviratidza kuva vanoshingaira uye akasimba. Vanotova vanoda mutambo, ziva kuti kurovedza zvakanaka akafanana yakachena kufema mhepo. Musinganditendi? Zvadaro edza kuti vanokodzera here zvinoitwa pashure pakukurukura.

Dzosera nomufananidzo pashure pakubereka zvakakodzera pamusoro fronts zvose, kwete chete kuburikidza zvemitambo.

Chekutanga zvose zvakafanira normalize kurema uye zvigoneke tiine zvokudya. Chokwadi, panguva uchiyamwisa kuti kukanganwa pamusoro ose zvokudya, pawanga vakagara pamberi, vari kazhinji kubva panzvimbo iyi. Kwete bedzi iwe pashure pokusununguka asati zvakazara yakura, saizvozvowo zvokudya mubairo Iwe mwana ari muviri.

change in diet

danho rokutanga pakufamba mumugwagwa aimbova mufananidzo vanofanira adzokorore zvaunodya. Zvirokwazvo, kana uri kuyamwisa iwe kare vanoita zvimwe mitemo zvokudya. Pashure pezvose, kana lactation haina varumbidzwa aisvuta, mafuta, carbonated zvinwiwa, zvokudya pamwe chakagadzirwa ruvara uye preservatives. Kana ukaita zvose izvi nokuda havadyi nguva refu, tinogona kutaura kuti hafu basa rinoitwa. Ndingadai wedzera nuances shoma:

1. Unofanira kudya maduku zvokudya 5 kanomwe pazuva. Kana pakati kudya uri nzara, mudye fruktik kana kunwa girazi kefir.
2. Kurasa zvinozipa, wakawanda uye starchy zvokudya. Ndivo vavengi huru nhatu yakanaka nhamba.
3. Inwa zvinwiwa. Kazhinji, munhu anofanira kuda 2 litres remvura pazuva. Kushaikwa chinokurwadzai vasanyanye muviri, naizvozvo, mugere kuparadzwa macalorie. Uyezve, nemvura 90% mukaka, saka mvura lactation chokunwa yakachena inodiwa.

Pakupedzisira, muviri zvakare kunokanganisa utano hope. Kana mwana wenyu avete, uye iwe uchirega kurara, uye guruva uye tsvina haingasviki kunyangarika.

Ndingaenda nokuda vanokodzera here pashure kusununguka?

Vakadzi Vakawanda vakasarudza kudzokera unoriumba chimiro, pamashoko mubvunzo: "Vangani pashure kusununguka kuita kugwinya?". Chokutanga, tora nguva yako kumhanyira yokurovedza muviri pazuva rechitatu kana mushure buditsa. Zvakakodzera kuyambira pakarepo, kuti nokukurumidza uremu pashure pakaberekwa mwana haazotsauki kubva. Kunyange zvakadaro, sezvo zvikuru sezvo mipfumbamwe mwedzi imwe uremu wanga kuunganidza. Mukuwedzera, kunoshamisa uremu kunogona kutamba kutamba kwoutsinye, unogona kunyangarika zamu mukaka. Saka, nyaya iyi inokosha zvishoma nezvishoma.

Kazhinji, vanachiremba vanoti kutanga kudzidzisa zvemitambo pashure 5-6 mavhiki pashure pokuberekwa. Zviri chete panyaya kana kuberekwa kwakaitika takasununguka pasina chero matambudziko. Zvino mberi pakarepo kune vanyatsodzidziswa hakusi zvakakodzera. Kana iwe uri kusvika uye panguva pamuviri zviri mubasa vanokodzera here, mugodzoka chaiko mutambo muoti pashure wakurukura hakuzovi kwakaoma.

Pane imwe pfungwa inokosha wadii chete kutanga kushingaira kudzidziswa,. Chokwadi ndechokuti kana panguva lactation amai vanga kudzidzisa simba kwazvo, zvino inomira kunze lactic acid, izvo kukuvadzisa manakiro "Goodies" ramai. Ndiko, nembudzana anogona chete mapfumo pachipfuva chake. Saka tora nguva yako kuti tifambirane pachako maekisesaizi. Uye kana uchida pakudyisa mwana, uye zvakare, zviri nani kupa kupfuura Pilates kana yoga. kugwinya kwakadaro pashure yokusununguka zvakarurama haazogumisi kukuvadza.

Sport pashure cesarean

Special nzeve kunodiwa kana apo marudzi vaiva Caesarean chikamu. Vanodzokera Kurovedza huchava kwakaoma. Uyezve, pane panorongwa - kugwinya kuti uremu pashure kusununguka kubudikidza caesarean chikamu, asiwo kuti kutanga vachava zvinogoneka chete pashure kubvunzana uye chiremba wacho mvumo. Kazhinji mukadzi kudzoka kurovedza kusvikira mushure ronda kwakuporesa kudzivisa mukana wokutapukirwa uye akaputsika welds. Kazhinji, izvi zvinoda kushoma 8 mavhiki.

kurovedza rokutanga

muviri wako zororo kubva mumuviri nesimba mwedzi mipfumbamwe, saka regai chete vanobata barbells uye dumbbells. Unofanira kutanga kuona uye zvishoma nezvishoma, pamusoro kwenguva, kuwedzera mutoro. Kana usingagoni kuchengeta mwana murapi kana mbuya kuenda yokurovedza muviri, hazvina basa. Unogona kuronga kugwinya pashure kusununguka pamba, kubatsirwa kuita izvi, kune vazhinji Video mapoka. Uyezve, zuva nezuva vanofamba mwana, zvakare, vanoonekwa kuti muviri zvimwe mhando. Kufamba kutsva macalorie. Saka regai pachigaro pabhenji uye kufamba, famba uye kufamba zvakare.

Pane Muchiitwa zvinogona kuitwa pakarepo Ndadzoka kubva kuchipatara. Shure kwavari, iwe uchava nyore kutanga Workout zvikuru. Saka, izvi zvinosanganisira:

1. Kegel anoratidza. Zvakakodzera umutse elasticity tsandanyama ari chiuno.
2. kurovedza kufema
3. Kurovedza pamwe fitball. Kuita pamwe uwandu ichi, unogona kuita zuva nezuva. Somuenzaniso, munguva uchiyamwisa, unogona kugara fitball uye kuita raundi inofamba chiuno.

We sangana kutarisira mwana pamwe kugwinya

moms vazhinji mapfumo mitambo, kureva kuti zvose nguva yakawandisa pakutarisira mwana. Tichafara kuzarura kwavari chakavanzika: makirasi maviri izvi zvinogona zvinobudirira aibatanidza. Nyore kuita, izvo isu kare kutaurwa - ndiko kufamba. With vana vanoda ose zuva kuva panze, saka kunyange kana zvichava richishanda kwauri. Somuenzaniso, munguva kufamba, iwe unogona kuita zvakasiyana-siyana kufamba, ipapo uende zvishoma nezvishoma, ipapo nokukurumidza, pasi tiptoe. Zvinotora chete maminitsi anenge 40, uye 300 macalorie raenda.

mai ose usingatangi kugara akavata pamubhedha, chinoita kuburikidza furati, kuita mabasa epamba. Saka kufamba zvinogoneka kutsiva nesimba kutamba. Zviya, yoga iri Zvakanakisa pamwe nezvemhosva nembudzana. Uye optionally kuita asanas yakaoma, dzidza nyore wandei kunoisawo.

Top yakanakisisa kugwinya zvirongwa pashure kuzvara

Tinopa iwe akanakisisa uye musoro inonyatsobudirira musha vanga vaneta kuti iwe unogona kuita apo mwana wako anorara:

1. Cindy Crawford kugwinya pashure kuzvara

Zvichida ichi ndicho nevakawanda purogiramu vanaamai vechiduku, sezvazvakaita nyore uye munyoro. Kunyange kana iwe pre-pamuviri muviri havaregi mavhidhiyo kosi ino uchange pamafudzi. Sindi Krouford wakasika munhu purogiramu zvishoma nezvishoma kuwedzera mutoro, kureva imi kutanga kutanga kuona uye maminitsi 10 pazuva kwemazuva 14, akabva awedzera mumwe maminitsi 15 uye zvichingodaro kusvikira zvizere Workout.

2. Treysi Anderson: Post Pregnancy

Tracy akagadza chirongwa kunobva dzavo pauzima. Vhidhiyo iyi zvikuru kunzwisisa uye murege kuva akakodzera beginners. A seti kurovedza kwemaminitsi 50, uye ndizvo chaizvo mutoro, saka unogona kuiganhura vachiita mharidzo mbiri. Chirongwa zvinosanganisira zvakawanda muchiitwa pamusoro muchina.

3. Hot Body Healthy Amai

Iri itsva chirongwa kubva yakakurumbira Dzhillian Maykls. A seti kurovedza rakagadzirirwa beginners uye vaya chete achangobva akapora kubva yokusununguka. Zvinosanganisira 3 vanga vaneta nokuda dzakasiyana-siyana dzomuviri.

Beauty Kurapwa vanaamai vechiduku

Zvino munoziva chii chinorehwa imwe postpartum kugwinya, sei makirasi zhinji unogona kutanga uye chii kurovedza kuita nani, uye chii haisi. The yakaoma Maumbirwo smartness huchadzokerazve mutambo kuchabatsira zvizorwa manipulations. Heano mamwe matanho kuti inogona kurumbidzwa kuti jaya mai:

1. Home peeling. Kuti uvandudze ganda magadzirirwo, kuzvipa kumeso uye elasticity, zvakakodzera kaviri pavhiki kushandisa kwesha.
2. Self-masaja. kakawanda pavhiki, unogona kuita pachako kuva masaja uchinyanya Anti-cellulite mumakenduru.
3. Electrostimulation. Yakakodzera ekukurerai. Ichi Hardware nzira umo kuva nezvahunoita dzakaderera akaturikidzana kuti tsandanyama. Kureva chinhu nzira muviri.
4. Mesotherapy. Haiwa, asi nzira iyi haisi yakakodzera ekukurerai. Asi kana uri uchiyamwisa regai, unogona kushandisa mesotherapeutic muitiro, nechinangwa unopfuta mafuta uye ganda tightening.
5. Uyewo pamba unogona kuita Achiputira vane nziyo zvakasiyana. Hazvina ndakarumbidzwa panguva lactation.

anobatsira zvahungava hwakaita zvakavimbika

Chii kugwinya pashure kukurukura kunokosha uye aida, pachena. Asi pano ari kuti kuita kudaro, kuti arege kukuvadza pachavo kana kuti mwana?! Unofanira kutevedzera mitemo uye nhungamiro shoma:

• Kana zvichiita, zvakanaka kuti kuhaya pachake anodzidzisa vachakuudza zvose chii kugwinya pashure mwana, kana ukatanga kushanda uye chii otenda zvaungaita.
• Kana uri mumba chete, zvino kuva chirongwa woga kuti yakatanga zvinobatanidzwa tsandanyama mapoka ose.
• Musaita zvose zviitwa mune imwe zvinofambidzana. Unogona kuparadzira navo zuva. Somuenzaniso, apo mwana anorara.
• Mberi kusvika kurovedza chete pashure kudyisa uye awa imwe pamberi.
• Regai kuregera kupfeka postpartum bhandiji. Iye anogona kutsigira abdominal tsandanyama uye kurega ganda droop.
• Nokuda rakaisvonaka mufananidzo hazvina kukodzera vachikanda achiyamwa. Shure zvose, ichi chinhu chikafu chinokosha kuti mwana. Uyezve, kukura mukaka unoparadza 300 kcal.
• Unofanira kuita nguva dzose 3-5 pavhiki kwemaminitsi 30-60.

mhedziso

Mukugumisa, zvinofanira kutaurwa kuti vanokodzera here pashure yokusununguka inodikanwa mukadzi ose. Kwete munhu kusiya mwana kuenda yokurovedza muviri?! Iyi haisi dambudziko, enda mumba, izvozvo aizoshuva. Asi yeuka kuti chinonyanya kukosha - zviri kukuru, regai overreach, nekuti iwe une zvakawanda dambudziko pamwe mwana. Stay akanaka!