Iyo utwite, ihumure ni ngombwa, cyane cyane mugihe cy'imyitozo.Nubwo bisa nkaho bigaragara, abashinze ikigo cya Prenatal Yoga Centre baravuga ngo "menya neza ko imyenda ihumeka kandi ntakintu numva gikabije."Nubwo, mugihe batagomba kwikuramo, abagore batwite bakeneye imyenda ikora, Itanga infashanyo yinyongera yo gukura inda namabere.
3 Impuguke zo Kugura Inama Kubyara Yoga
1. Irinde hejuru yimbere
Heidi Kristoffer washinze CrossFlow Yoga agira ati: "Ibigega biguruka bihora bibangamira yoga kuko bigwa mu mutwe hamwe n'imbwa zose zimanuka."
Niba nabo bafite amajosi yagutse, barashobora kugwa burundu, ibyo bikaba bishobora gutuma abantu bamwe bumva batamerewe neza, Urukundo rwavuze.
Ahubwo, Kristoffer arasaba inama yo gushakisha ikigega cyo kubyara hejuru cyangwa ishati ikwiranye kandi ndende gato bityo ikarenga inzira yawe.
Kurugero, Icyegeranyo cya Nike's Infinalon Yoga kirimo imyenda ikora cyane igufasha kugenda mwisanzure mugihe ugitanga compression.Kuberako ibice bya Infinalon bikoresha ibikoresho byiza byudodo, imyenda nayo iroroshye, ihumeka, kandi yoroshye.Byongeye, iraboneka mubunini butandukanye kugirango ihuze ubwoko bwose bwumubiri hamwe nintambwe yo gutwita.
Bamwe mu bagore batwite nabo bashobora kumva bamerewe neza muri siporo ya siporo cyangwa hejuru yibihingwa kugirango bitanyura mu nda.Gerageza kumenya icyo ukunda.
2. Hitamo ipantaro yoga cyangwa amaguru
Kristoffer yavuze ko mu gihe abagore benshi batwite basanga amaguru arenze urugero yoroheje, abandi bashobora kuyasanga cyane.
Ati: "Imibiri yacu ihinduka buri munsi mugihe dutwite"."Nkunda ibirenge bya ultra-ndende-binini cyane ubunini cyangwa bubiri bunini kuruta uko ntatwite."
Ariko niba utazi neza niba ukunda ipantaro ifite amababa maremare, Kristoffer aragusaba guhindura imipira yababyeyi iguha uburyo bwo guhindura umukandara hejuru cyangwa hejuru yigituba.
Niba ubishoboye, jya mu iduka hanyuma ugerageze ku ipantaro yo kubyara cyangwa ipantaro (ntukibagirwe ikabutura n'ipantaro yahinzwe!) Kugira ngo ubeho neza kandi wumve iyo ukora siporo.
Urukundo rusaba kuzenguruka no kugerageza imyanya mike itandukanye kugirango urebe niba koko bumva bamerewe neza.Rukundo agira ati: "Ntabwo wifuza gukomeza kubazamukaho, bityo kubagerageza no kuzenguruka muri byo birashobora kugufasha kumenya neza ko abo wahisemo batanyerera."
Yemeza ko wunamye ukireba mu ndorerwamo uturutse inyuma kugira ngo umenye neza ko imyenda irambuye itagaragara.
Hanyuma, tekereza kubindi bintu byose wifuza ushaka muburyo bwo kubyara.Kurugero, umufuka urashobora kugufasha kubika byoroshye indangamuntu yawe na terefone munzira yo kuva no kuva mwishuri.
3. Shyira imbere siporo ishigikira siporo
Mugihe utwite, amabere yawe aba manini kandi yunvikana, urashobora rero gukenera ubunini bwimikino yo kubyara cyangwa bibiri binini kurenza uko bisanzwe.
Urukundo rutanga inama yo gushakisha siporo yimikino yoroheje izakura nawe mugihe cyose utwite ndetse na nyuma yo kubyara.Niba uteganya konsa, tekereza kuri siporo ya siporo ikubye kabiri nk'ubuforomo.
Christopher agira ati: "Urashobora kwifuza gushora imari muri siporo yubuforomo kugirango utagomba kugura imyenda itandukanye rwose mugihe umwana wawe yavutse.""Gusa menya neza ko bidakoreshwa, kuko bishobora kumva bikabije kandi biganisha kuri mastitis [gutwika imyenda y'ibere ubusanzwe biterwa n'imiyoboro y'amata ifunze]."
Kurugero, umurongo wa Nike (M) ugaragaramo Swoosh Maternity Sports Bra, ifite padi yingirakamaro hamwe nigitambara kigenzura ubushuhe ushobora gusubira inyuma byoroshye kugaburira umwana wawe.
Kimwe nimyenda yose yo gukora imyitozo, hitamo siporo ya siporo hamwe nigitambara cyo kubira ibyuya kugirango bigufashe kuguma wumye.Amazi menshi arashobora kugushikana, ubwoko bwumusemburo ukunze konsa.Thrush ikwirakwira byoroshye ahantu h'ubushuhe kandi birashobora gutera amabere, gutwika, no gukomeretsa amabere.Irashobora kandi gukwirakwira mu kanwa k'umwana wawe.
Mu buryo nk'ubwo, gerageza kuri siporo zitandukanye za siporo mububiko no kumurongo kugirango ubashe kugabanya ubushakashatsi bwawe.Irashobora kandi kuguha gusobanukirwa neza nigituma amabere yawe yumva ashyigikiwe kuruta kugabanuka.
Ibindi Byingirakamaro Kubyara Yoga
Grippy Yoga Mat: Hitamo matel itanga umusego uhagije hamwe ninkunga ivi, inkokora, nizindi ngingo, saba Kristoffer nurukundo.Rukundo ati: "Shora mu matiku yoga meza afite umusego uhagije utiriwe woroshye.""Mat ya 5mm yoga ni nziza kuko ushaka gushobora kuguma hasi kandi ugahuza nisi, cyane cyane mugihe ukora uburinganire."
Inzitizi, umusego, ibiringiti, cyangwa umusego: props irashobora kugufasha kumyanya runaka kandi igahindura neza.Christopher agira ati: "Mat yo yoga hamwe na buke bizagufasha kugira icyo uhindura uko utera imbere utwite.""Niba ukora yoga murugo, ndasaba cyane byibuze guhagarika."Niba udashobora kugera hasi mumwanya runaka, nka pose ya mpandeshatu, bloks zirashobora kuguha ikiruhuko, Urukundo ruvuga.
Niki ipantaro ya Yoga ushobora kwambara mugihe utwite?
Icya mbere, ni ngombwa kumenya ko uburyo bwihariye bwo kubyara butunganye ku bagore batwite.Iyi legge idasanzwe nibyiza kuko irimo imyenda ishigikira ihindagurika bihagije kugirango ihuze nimpinduka zumubiri.
Mubisanzwe, mugihembwe cya kabiri cyo gutwita, amaguru atangira kumva akomeye.Ariko, gukomera birashobora gutandukana kubagore.Kubwibyo, abagore batwite bakeneye gupima ihumure.
Mubisanzwe, abagore batwite bakeneye kumenya neza ko bambara ishati idakwiriye kugirango batwikire nyababyeyi mugihe bambaye ipantaro ifatanye.
Ibi bizatuma yizera kandi ingingo zimbere zitagaragara.Na none, abagore batwite bagomba kugura ubuziranenge bwo mu rwego rwo hejuru butagaragara.Nuburyo bwiza cyane bwo kwambara amaguru mugihe utwite neza.
Niki Utakwambara mugihe utwite?
Mugihe cyo gutwita, ubwoko bwiza bwimyenda burashobora kuzunguruka.Umubiri uhora uhinduka;kubwibyo, imyenda igomba guhora ihinduka.Ariko, abagore batwite bagomba kwirinda kwambara imyenda idasanzwe mugihe batwite.Harimo:
1. Imyenda ifunze cyane
Uribaza uko wambara amaguru utwite?Inzobere zihariye zo kubyara zirasabwa kwirinda kwikuramo byoroheje.Imyenda ifunze cyane yangiza abagore batwite.
Ni ukubera ko imyenda ifunze cyane igomba kubuza kugenda kwidegembya, kugabanya umuvuduko wamaraso, kandi bishobora gutera kurigata cyangwa guhubuka.
Kubwibyo, niba ugomba kwambara ikariso, ugomba guhitamo imyenda yo kubyara kimwe n imyenda ifasha yagenewe abagore batwite.
2. Inkweto ndende
Kuki abagore batwite badashobora kwambara imyenda ikarishye
Ntabwo bitangaje kumugore utwite cyane kwambara inkweto ndende.Ubwa mbere, inkweto ndende ntizingana neza kugirango zemere ibiro byumugore utwite.
Nkibyo, birashobora guteza byoroshye ubusumbane busiga abagore nimpinja.Byongeye kandi, ubusumbane buterwa n'inkweto ndende burashobora gutera b
Ububabare ku bagore batwite.Inkweto ndende zirashobora gutera ikibazo kuko zishobora kuba zikomeye kubirenge byumugore.Ibi birashobora gutera kubyimba ibirenge cyangwa amaguru, ntibyoroshye cyane kubagore batwite.
3. Imyenda n'impu
Abagore batwite bakunda kumva bishyushye kandi babira ibyuya kubera ubusumbane bwa hormone.Kubwibyo, mugihe umugore utwite yambaye imyenda imwe, nka jans, denim, cyangwa uruhu, agomba kumva atamerewe neza.Abagore batwite bagomba kwirinda ubu bwoko bwimyenda kandi bakambara imyenda idakurura ubushyuhe.
Vuga muri make
Kwambara mugihe utwite ni ngombwa cyane, kandi niba ushaka kugaragara neza kandi neza utiriwe wangiza umwana wawe, urashobora gusura urubuga rwamakuru menshi.
Kanda kugirango umenye byinshi kuriimyitozo yoga ipantaro
Igihe cyo kohereza: Jul-02-2022