Post C-Karolo Boikoetliso Ho Theola Boima

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Ho tloaelehile ho fumana boima ba lipakeng tsa 9 kg ho 14 kg nakong ea bokhachane. Empa boima bo eketsehileng bo hlile bo o otla kamora hore ngoana a hlahe. Ka tšohanyetso mafura 'ohle a eketsehileng le matsatsi a ho ikhotsofatsa ka litakatso a khutla ho u tšoenya. 'Me haeba u bile le phano ea karolo ea c, joale ho theola boima ba' mele kamora 'pelehi ke ts'ebetso e liehang. Karolo ea hau ea c e ke ke ea u lumella ho qala boikoetliso hanghang. Ntle le moo, ho itšeha ka mpeng ho etsa hore ho be thata ho fumana mpa e sephara habonolo.

Hang ha u se u hlaphohetsoe opereisheneng e ka nkang eng kapa eng lipakeng tsa likhoeli tse 1 ho isa ho tse 3, u tlameha ho qala ka boitlhakiso ba mantlha ba karolo ea c. Boikoetliso bona bo sebetsa ka mpeng ea karolo ea hau ea 'c' hape bo matlafatsa mesifa ea hau ea 'mele. Boikoetliso ba poso ea c-section bo hloka ho nahanela taba ea hore mesifa ea hau ea mpa e ntse e le bonolo. U ke ke ua ikoetlisa ka thata joalo ka li-crunches hanghang.

Ho theola mpa ea hau ea karoloana ea poso, o tlameha ho qala ka boikoetliso bo bonolo ba mpa. Mefuta e meng ea boikoetliso ba karolo ea 'c' e kenyelletsa ho tsamaea ka potlako le boikoetliso bo bobebe ba aerobic. Ho theola boima ba 'mele kamora' pelehi ho bohlokoa joalo ka ho matlafatsa mesifa ea hau. Ka hona leka ho kenya li-cardios tse ling pusong ea hau ea likarolo tsa karolo ea c.

Mona ke tse ling tsa lithupelo tse sebetsang ka ho fetisisa tsa post c-section tseo u ka lekang ho li etsa kapele.

Ho Tsamaea ka Potlako

Kamora ho pepa ka karolo ea c, ho tsamaea ke e 'ngoe ea boikoetliso bo botle ho uena. Ho bolokehile ebile ho u thusa ho futhumatsa mesifa ea hau e khathetseng. Ha o na matla a ho matha leha ho le joalo ho tsamaea ka potlako ho tla u thusa ho theola boima ba 'mele qalong.

Leseli Aerobics

Boikoetliso bo bobebe ba ho ikoetlisa bo molemo bakeng sa ho theola boima ba 'mele ka kakaretso kamora ho pepa ka karolo ea c. 'Mino o tla u hlasimolla' me le uena u tla fufuleloa.

Tummy Twirls

Hopola ho bapala ka likopa bongoaneng? Etsa ketso e tšoanang ea ho sisinya mpa ntle le hoops hona joale. E thusa ho tsamaisa mesifa ea mpa ntle le ho e hatella haholo.

The Bridge Pose

Borokho ba yoga bo loketse basali ba pelehi. Qala ho robala ka mokokotlo ebe o iphahamisa ka maoto le matsoho ntle le ho mena mesifa ea mpa. Boikoetliso bona ba karolo ea c bo matlafatsa mokokotlo oa hau.

Boikoetliso ba Pelvic

Ho fihlela o ba le matla a lekaneng ho etsa li-crunches hape, ikoetlise ka mokokotlong. Robala fatshe mme o hule ka konopo ya mpa ya hao o e tshware ka matla metsotsoana e 30 mme o e lokolle.

Ho sesa

Kamora likhatello tsa pelehi, o ka fumana letamo e le sebaka se khathollang haholo. Metsi a tla matlafatsa 'mele oa hau' me ho sesa ke e 'ngoe ea mekhoa e metle ea ho ikoetlisa ho theola boima ba' mele kaha e sebetsa mesifeng eohle ea hau.

Spot ho matha

Basali ba sa khoneng ho tsamaea ba siea lesea la hao le sa tsoa tsoaloa ba le bang, ba ka leka ho matha kapele. Ema sebakeng se le seng 'me u qale ho matha. Sena se tla u fa boikoetliso ba pelo le mesifa ea hau e sithabetseng.

Ho tlola

Hang ha o qala ho fumana matla, o ka fetela ho ikoetlisetsa joaloka ho tlola thapo kapa ho tlola. Sena se tla u thusa ho ikoetlisa mesifa ea leoto hape u be le boima ba 'mele ka kakaretso.

Ho ikoetlisa le lesea

Le ha o ka tsamaea kapele le lesea la hao (le boima ba lik'hilograma tse 3-4) bakeng sa kilomitara, ho lekane ho u fa boikoetliso bo hlokahalang. Leka ho sututsa setuloana, tsamaea le ngoana oa hau mme o phathahane ka mosebetsi oa ntlo ho theola boima ba 'mele.

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang