A lokacin daukar ciki yana da matukar mahimmanci ka kula da kanka, duka don jaririnka ya girma kuma ya bunkasa daidai, kuma ya kiyaye ka cikin tsari. Yin wasan motsa jiki a wannan lokacin ba wai kawai ana ba da shawarar ba ne, amma kuma yana da matukar amfani ta hanyoyi da yawa. Ta hanyar kasancewa mai aiki yayin cikinku, zaku sami damar murmurewa sosai bayan kun haihu.
Hakanan, kasance cikin yanayin jiki mai kyau zai taimake ka ka kasance cikin koshin lafiya a duk lokacin da kake da juna biyu, rage ciwon baya da sauran rashin jin dadi. Zai ma taimake ka idan ya zo haihuwa kuma murmurewar ka zata kasance da sauri da kuma tasiri sosai. Kamar yadda kake gani, akwai fa'idodi da yawa na motsa jiki yayin da cikinka ya dore, amma, yana da matukar mahimmanci ka nemi shawarar ungozomarka kafin aiwatar da kowane irin aiki.
Kowace mace daban take kamar kowace ciki, kowane haihuwa da kowane jiki. A saboda wannan dalili, bai kamata ku kwatanta kanku da sauran iyayen da za su zo nan gaba ba kuma dole ne ku tabbatar cewa kowane matakin da kuka ɗauka yana da cikakkiyar alama don takamaiman lamarinku. Koyaya, akwai wasu darussan da a ƙa'ida ake ba da shawarar kusan a kowane yanayi. Wannan aikin motsa jiki yana da aminci kuma idan likitanku ya gani da kyau, zaku iya aiwatar dashi ba tare da matsala ba.
Ayyuka mafi kyau ga mata masu ciki
Tafiya Shine babban motsa jiki kuma mafi kyau ga duka mata masu ciki, ba ya haifar da haɗari kuma kuna iya yinshi kowace rana. Ko da, zaka iya fara tafiya daga farkon watanni uku, kodayake yana da mahimmanci cewa motsa jiki yana da haske da matsakaici. Lokacin farko na ciki shi ne mafi haɗari, don haka ya kamata ku daidaita aikin motsa jikinku. Kuna iya fara yin tafiya mai sauƙi kowace rana, lokacin da aka bada shawara yana tsakanin minti 30 zuwa 60.
Daga na biyu, mafi kyawun motsa jiki da motsa jiki shine da iyo. Wannan aikin zai baku damar kiyaye dukkan jikinku cikin tsari, kuma shima wasa ne mai rauni wanda zaku iya yin ciki ba tare da haɗari mafi girma ba. Kuna iya iyo kowace rana na kimanin minti 30, amma kar ku manta da dumama na mintina 5-10 kafin farawa.
Yoga ga mata masu ciki ya zama cikakke don yin a duk lokacin daukar ciki. Matsayi da aka yi a yoga, da numfashi, suna da matukar alfanu ga mata yayin daukar ciki. Shirya jiki don lokacin haihuwa da kuma koyon sarrafa numfashi don jimre wa ciwo.
Aikin motsa jiki na mata masu ciki
Tsaya a kan tabarma da ƙafafunku kaɗan kaɗan. Fara da numfashi na minutesan mintoci kaɗan, yin katangun faifai da hannuwanku yayin shiga da fitar da iska. Bayan 'yan mintoci kaɗan za ku iya yin waɗannan darussan:
- Daukaka sheqa a daidai lokacin da kake daga hannu na baya, ma’ana, lokacin da ka daga diddigen hagu dole ne ka daga hannun dama. Riƙe numfashi yayin yin aikin na minti daya ko biyu.
- Yanzu, tanƙwara gwiwoyinka baya kafa kwana 90. Yayin yin wannan motsa jiki, motsa hannunka ba tare da tsayawa numfashi ba. Yana yin 10 sake da kowace kafa.
- Bugu da ƙari, sake motsa jiki na farko canzawa daga diddige da hannaye na kimanin dakika 30.
- Na gaba, ci gaba da daga diddige amma a wannan yanayin, daga hannunka ma. A wannan yanayin, yakamata ku shimfiɗa su sosai, yin musanya hannaye da diddige kowane lokaci.
- A kan tabarmar, sake numfasawa na dakika 30, tare da samar da da'irar zagayawa da hannunka.
Darasi akan ƙwallon motsa jiki
Tare da ƙwallon ƙafa za ku iya yin atisayen hip, yana da matukar amfani ka shirya jikinka wurin haihuwa. Suna da sauƙin samu a shagunan wasanni kuma bayan sun haihu za'a yi amfani dasu don yin motsa jiki. Yayin da kuke ciki zaku iya yin waɗannan ayyukan tare da ƙwallon ƙafa:
- Zauna a kan ƙwallan tare da ƙafafunku ɗaya, sanya hannayenku a kan kwatangwalo kuma yi kwalliya. Yi maimaita 10 a kowane gefe.
- Miƙa ƙafarka ta dama da hannun dama na secondsan daƙiƙa, maimaita motsa jiki tare da ƙafarka ta hagu da hannu.
Kuna iya yi wannan aikin motsa jiki kowace rana a gida a matsayin kari ga wani aiki kamar tafiya. Za ku ji da mahimmanci kuma ku shirya don lokuta masu ban mamaki da ke zuwa.