Duk da cewa likitoci sun ba da shawara ga yin ƙwarewa na musamman a farkon matakan ciki, mata da dama sun ƙi su. Wasu suna jayayya da cewa bai isa lokaci ba, wasu suna koka game da aiki mai mahimmanci a aiki, amma yawancin lokaci dalili shine mafi sauki - rashin lalata. Amma aiwatar da ƙananan hadaddun, wanda ke ɗaukar kimanin minti 10-20, zai taimaka ba kawai don sake gina kwayar halitta ba sauƙi ga sababbin abubuwa, amma har ma don guje wa cututtuka mai zafi kuma har ma don sauƙaƙewa.
Waɗanne darussan za ku iya yin ciki cikin farkon matakai?
Ayyukan da aka halatta ga mata masu ciki a farkon farkon shekara uku basu da mahimmanci ko bambancin. A wannan lokaci, akasin haka, dole ne ku yi hankali, kauce wa horo a kan manema labaru, kowane irin tsalle, da kuma ɗaga nauyi (ciki har da shiga dakin motsa jiki). Irin waɗannan nauyin na iya haifar da rikitarwa na mahaifa da kuma ƙarewar ciki.
Gwanarwa ga mata masu ciki: Ayyuka
Amma ba za ka iya ba da kaya a komai ba, sai kawai ya zama dole ne a aiwatar da kayan aikin jiki na mata don mata masu juna biyu a farkon farkon watanni. Alal misali, za a iya haɗa waɗannan darussan na gaba a cikin hadaddun:
- Aikin motsa jiki (shakatawa). Tsaya daidai, ƙafafu ɗaya da juna, ƙafafu a fadin ƙashin ƙugu, hannuwan hannu cikin jiki, kai da za a jawo shi, an cire ciki ta tsakiya, ƙafarka ta mike. A cikin wannan matsayi, yin sighs bisa ga ka'idar pilates: kamar dai akwai alamar tsakanin ƙwayoyin cuta, wanda yake rawar jiki a cikin wahayi kuma ya sauka a kan exhalation. Maimaita sau 10.
- Ƙarfafa tsokoki na kirji. Saka daidai, kafadu ya shimfiɗa, kafafu kafafu baya baya, makamai a matakin ƙwanƙwasa a kan gindin doki, dabino da aka haɗa. Kuna da latsa hannunka a kan juna, sa'annan kuyi motsa, kai tsaye zuwa ga kirji, yayin da ku ajiye hannuwan ku a cikin matsayi. Dakata. Maimaita sau 8-10.
- Hanya don mata masu juna biyu don tsalle-tsalle (ƙarfafa tsokaɗɗen tsoka). Tsaya a mike tsaye, kafafu kafa a gwiwoyi a kan fadin kafadu, hannayensu akan farfajiya na cinya. Da farko juya cikin ƙashin ƙugu zuwa dama, kwatanta da'irar, sa'an nan kuma hagu. Maimaita sau 5.
- Yin motsa jiki daga mawuyacin haske a cikin ciki (don ƙwanƙwarar ƙwayar). Tsaya tsaye, kafafu tare, hannaye a cikin tarnaƙi. Wata kafa ta durƙusa a gwiwa, da kuma tsaye a kan na biyu, saita kafa a gaba, sannan a gefe da baya. Maimaita motsa jiki sau 5 ga kowane kafa.
- Yin motsa jiki don tsokoki na baya da kafafu. Zauna a ƙasa, kafafun kafafu suna yadawa, saka kayan sa a kan kanka, makamai suna yadawa a kasa. A kan shakatawa, kunna jiki a daya hanya, a kan fitarwa ya ɗauki wuri na farko, a kan gaba mai zuwa - curl a cikin wani shugabanci. Yi maimaita sau 5 a kowace jagora.
- Ƙararrawar motsa jiki (irin wannan motsa jiki a yayin daukar ciki ya kamata ba a yi la'akari ba!). Zauna tare da ƙafafuwanku a ƙarƙashinku, gwanayen da ke cike da diddige ku, ɗaga hannayenku gaba, yi kokarin taɓa goshin goshinku. Gyara hannunka a hankali, to, ku shakata. Maimaita sau da yawa. An bayar da shawarar don kammala ƙaddamar, kuma don hutawa tsakanin ayyukan.
Abubuwan da za a iya yi a lokacin daukar ciki, ya dogara ba kawai a kan lokacin ba, har ma a kan lafiyar ku. Idan a lokacin kisa ka ji jin kunya, to dole ne a dakatar da aikin kuma a maye gurbin wani.
Bugu da ƙari, kar ka manta cewa yin aikin ga mata masu ciki a farkon farkon watanni ya zama mai sauƙi, amma wannan lokacin yana da makonni 14 kawai. Bayan wannan lokaci, zaka iya samun ƙarin nauyin kaya (alal misali, gwagwarmaya ga mata masu ciki da dumbbells, wanda aka bari a kwanakin baya).