Idan kana da juna biyu, akwai yiwuwar kana da shakku da yawa game da yadda zaka kula da kanka don jaririn ya sami ci gaba sosai. Zai yiwu, ɗayan waɗannan shakku, shine idan zaka iya ci gaba da motsa jiki ko kuma fara motsa jiki don taimaka muku ku kasance cikin shiri da shiri don isarwa.
To, amsar ita ce e. Ba wai kawai za ku iya aiwatar da shi ba amma ana ba da shawarar sosai, matuqar babu wani sabani game da shi ko kuma kana da hatsarin juna biyu. Akwai wasu yanayi waɗanda ba'a yarda da wasanni ba. Hawan jini, jijiyar jini, matsalolin zuciya da jijiyoyin jiki, aikin dysfunctions na thyroid, haɗarin ɓarin ciki…. Saboda haka, kafin fara kowane aiki, ya kamata ka yi shawara da ungozomarka ko likitan mata ta yadda zasu kimanta yanayin lafiyar ka.
Menene amfanin yin wasanni yayin daukar ciki?
Yin wasanni yana bamu ƙarfi da kuzari, mafi juriya ta jiki da jin daɗin rayuwa gaba ɗaya. Hakanan yana taimakawa wajen ƙarfafa ƙasusuwanmu da tsokoki, haɓaka ƙarfin huhu da zirga-zirgar jini, yana daidaita hanyoyin hanji da haɓaka kariya. Yawancin cututtukan cikikamar ƙananan ciwon baya, ciwon ciki, tashin hankali ko rashin barci, za a iya hana su ta motsa jiki matsakaici na yau da kullun.
Menene ya kamata ku tuna yayin yin wasanni yayin daukar ciki?
- Da farko dai, ya kamata ka sani cewa idan ba ka yi wani motsa jiki ba kafin ka yi ciki, wannan ba lokacin da ya dace ba don fara wasanni da ke buƙatar ƙoƙari da ƙarfi sosai. Jikinku yana canzawa yana daidaitawa don haɓaka ingantaccen ci gaban jaririnku. Kuna iya jin ƙarin gajiya ko jin wani ciwo, don haka Bai kamata ku sanya maƙasudai masu girma waɗanda ke haifar da cutar da ku fiye da kyau ba. Yi shi a hankali kuma ka kula da siginar jikinka.
- Idan, a gefe guda, kun riga kun yi wasanni, babu matsala idan kun ci gaba da yin su a kai a kai. Amma ka tuna cewa ya kamata ka dan sassauta kadan ka kuma mai da hankali ga abin da jikinka yake tambayarka. Gwada kada kuyi ƙari wanda zai iya haifar da rauni ko haɗari.
- Ya kamata ku fara motsa jiki a hankali kara karfi kadan kadan da tsawon lokacin aikin.
- Kafin fara ayyukanka, yi a prewarming don guje wa kamuwa, kwangila ko wasu raunuka. Haka kuma, idan ka gama ya kamata kayi kadan kwantar da hankali motsa jiki.
- Kasance da ruwa sosai kafin, lokacin da kuma bayan motsa jiki.
- Kula da abincinka. Ku ci lafiya da daidaito. Kada a taɓa motsa jiki a cikin komai a ciki yayin da ake fuskantar barazanar hypoglycemia. Hakanan, kar a sanya shi sabon ci saboda kuna iya yanke narkar da abinci.
- Sarrafa bugun zuciyar ka kuma kar ka yarda su wuce sama da 130/140 a minti daya. Idan bugun zuciyar ka ya karu, haka ma na jariri.
- Amfani tufafi masu dacewa da takalmi. Sneakers tare da matattara mai kyau da suturar numfashi.
Waɗanne wasanni ne suka fi dacewa yayin daukar ciki?
- Tafiya: 30 zuwa 60 mintuna sau da yawa a sati yana taimaka muku sautin muryoyin ku, oxygen a ku kuma kula da yanayi mai kyau. Atisaye ne wanda da ƙyar za a iya samun saɓani kuma ya dace da yawancin mutane.
- Jiki: Yana daya daga cikin cikakkun wasannin da ake dasu. Wahala muku sautin dukkan tsokoki na jiki kuma ku inganta tsarin zuciyarku. Bugu da kari, ruwa yana sa motsa jiki ya zama mai santsi kuma zai kasance da daɗi musamman a ƙarshen watanni huɗu na ciki saboda zai tallafawa nauyin ku.
- Keke: Yayin farkon farkon watanni uku zaku iya yin sa akan keke na al'ada. Amma, daga watanni biyu na biyu, lokacin da kuka fara samun ciki mai girma kuma cibiyar ƙarfinku ta sauya, zai fi kyau kuyi amfani da keke mai motsa jiki don kauce wa haɗari.
- Yoga, Tai Chi ko Pilates: Motsa jiki ne masu sauƙin gaske waɗanda zasu taimaka muku sautin tsokoki, haɓaka matsayi, sassauƙa da daidaitawa. Hakanan suna ba ka damar sanin jikinka da tunaninka, da kuma numfashinka, wanda zai yi amfani sosai a lokacin haihuwa.
Waɗanne wasanni ya kamata in guji?
- Duk waɗanda suke buƙatar a wuce gona da iri ko haɗarin rauni suna contraindicated a lokacin daukar ciki.
- matsananci wasanni kamar hawa, wasan kankara, wasan kankara, hawan dawakai….
- Gasa ko lamba wasanni kamar dambe, kokawa, ko wasan kare kai.
- Aerobics, mataki ko wasu babban tasirin motsa jiki da kuma tsanani.
- Jannatin ruwa saboda haɗarin embolism da tasirin teratogenic ga jariri.
Yanzu da yake kun san yadda ake yin wasanni cikin aminci yayin cikinku, ba ku da wata hujja don motsawa. Kada ku yi shakka, tafi da fara yin motsa jiki wanda kuke so. Jikinku da na jaririnku za su gode.