Kowane wata, wani tsari da ake kira "kwanaki masu mahimmanci" yana faruwa a cikin jikin mata. Babban aikin haila shi ne rabuwa da kwan da ba ayi ba tare da samuwar sabo ba, don samun ciki da haihuwar mai zuwa.
A lokacin "ja", ya zama dole a kula da tsafta da jin daɗin jama'a. Da farkon jinin al'ada, jikin mace ya zama mai saukin kai da saurin kamuwa da cututtuka daban-daban.
Wasanni mabudin lafiya ne kuma kyakkyawan adadi. Amma menene ya kamata yarinya ta yi idan horon da aka shirya ya yi daidai da farkon ranaku masu mahimmanci? Wannan labarin zai taimaka muku fahimtar fa'idodi da raunin motsa jiki da ka'idojin horo na lafiya yayin al'ada.
Shin zan iya motsa jiki a lokacin al'ada?
Idan babu wata cuta da rikitarwa, bai dace ba a cikin aji yayin al'ada. Horon haske yana da sakamako mai kyau akan ayyukan ciki.
Yana da mahimmanci a bi shawarwarin gaba ɗaya waɗanda zasu taimaka rage haɗari da rikitarwa:
- Zabi mafi kyau tufafi.
- Gudanar da darasi a waje ko cikin gida tare da tsarin zafin jiki mafi kyau.
- Kar a cika shi, cika kayan da aka halatta.
- Kara yawan ruwan da kuke sha.
- Dakatar da motsa jiki kai tsaye idan ka ji ba ka da lafiya.
Kuna iya shiga cikin wasanni daga ranar farko ta lokacin ku, kuna bada fifiko ga atisaye tare da ƙananan ƙarfi.
Me yasa baza ku iya shiga don wasanni tare da jinin haila ba - contraindications
Mata masu jagorancin rayuwa mai kyau ya kamata su san gaskiyar cewa akwai ƙididdiga masu yawa ga wasanni yayin al'ada.
Wadannan sun hada da:
- Zuba jini. Abune na al'ada ga mata masu siffofin curvaceous, da kuma ga girlsan matan da suka gaji wannan sifa ta asali. A yadda aka saba, mace na rasa jini kusan mil 150 a tsawon lokacin al'ada. Fitar da ta wuce 60 ml kowace rana (sama da tablespoons 4) ana ɗaukarta mai yawa.
- Cututtukan cututtukan mata na ovaries, raɗaɗɗuwa da tsarin kwayar halittar jini. An haramta shi yin wasa tare da endometriosis da mahaifa myoma.
- Lalacewar jin daɗin rayuwa gaba ɗaya: tashin zuciya, jiri, rauni, rauni na ɓacin rai a cikin ciki.
- Kasancewar daskararren jini ko najasa a cikin fitowar.
- Heananan haemoglobin ko anemia.
Idan jinin al’adar mace baya tafiya daidai, to yana da kyau ka takaita da motsa jiki ‘yan kwanaki kadan kafin fara haila.
Tare da endometriosis
Endometriosis cuta ce mai tsanani na cikin cikin mahaifa.
Cutar ta zama gama gari, manyan alamun sun hada da:
- Fitar jini bayan jima'i.
- Bayyanar daskararren jan alhaji a cikin kwanaki masu mahimmanci.
- Tsarin al'ada.
- Fitar fitsari, tsawan kwanaki 5-7.
- Jin zafi mai tsanani yayin al'ada.
Ba a ba da shawarar wasanni don endometriosis. Ya cancanci jiran ƙarshen haila kuma ci gaba da horo don kauce wa rikitarwa.
Tare da maganin mahaifa
Kasancewar ciwon mara mai ciwo a cikin mahaifa ba abin hanawa bane ga motsa jiki. Wasanni na iya taimakawa inganta yanayin ilimin cuta.
Banda wasu kaya ne da aka yi yayin lokacin "ja". Suna iya haifar da lalacewa a cikin yanayin ilimin lissafi da motsin rai.
Amfanin motsa jiki yayin jinin al'ada
Mummunar tasirin motsa jiki a jikin mace yayin jinin al'ada ya daɗe ana ɗauka wani abu ne da ba za a iya musun sa ba. Karatun ilimin kimiyya na baya-bayan nan sun karyata bayanan karya.
Yin wasanni a cikin ranaku masu mahimmanci yana da fa'idodi da yawa:
- Rashin damuwa, damuwa, bacin rai.
- Inganta zagayawar jini.
- Imarfafa metabolism.
- Saukewar ciwon lumbar da spasms.
- Ciwon nono yana raguwa.
- Rashin irin wadannan alamun rashin dadi kamar: kumburin ciki, yawan zufa.
- Arin iskar oxygen mai cike da ƙwayoyin halitta yana faruwa.
Canje-canje masu kyau suna faruwa a yanayin yanayin takunkumin horo. Motsa jiki mai sauƙi yana haɓaka samar da endorphins, wanda ke haɓaka yanayi da mahimmanci kuma yana sauƙaƙa don jimre wa yanayin damuwa.
Nau'o'in motsa jiki na motsa jiki don al'ada
Yana da kyau a fifita fifiko ga waɗancan darussan waɗanda ke ba da gudummawa don inganta yanayin kiwon lafiya kuma ba sa cutar da jikin mace mai rauni:
- Gudu mai sauƙi. Zai fi dacewa don rufe nesa a cikin iska mai tsabta. Wurin da ake gudanar da tseren bai kamata ya sami canje-canje masu kaifi a tsawo ba. Surfaceaƙarin iska mai ƙarfi zai iya haifar da mummunan ƙwayar tsoka.
- Brisk tafiya babban madadin ne don gudu. Ana ba da shawarar yin aiki a farkon kwanakin jinin haila.
- Keke ko motsa jiki na motsa jiki na iya taimakawa sauƙaƙewa, jawo ciwo a cikin ƙananan ciki.
- Yin atisaye shine magani don ciwon baya.
- Yin iyo a cikin wurin waha Dangane da wasu sharuɗɗa, wannan shine aikin motsa jiki mafi dacewa a cikin kwanaki masu mahimmanci. Ya kamata ku yi iyo a cikin ruwa mai buɗe, kuma yanayin zafin ruwan bazara bai zama ƙasa da 24 bagame daC. Yin iyo yana rage zafi; a matsakaiciyar saurin motsa jiki, ƙwayar tsoka tana raguwa. Wannan kuma ya hada da azuzuwan aikin ruwa.
- Yoga yana taimakawa wajen kawar da rashin jin daɗi yayin al'ada.
- Wushu, kung fu - inganta yaduwar jini da bugun zuciya, wanda ke da tasiri mai amfani ga lafiyar mace.
Motsa jiki mai sauƙi ya zama al'ada ta wajibi ga kowane yarinya yayin al'ada. Wasanni yana taimakawa wajen kawar da jin gajiya, rauni, sauƙaƙa abubuwan jin zafi mara kyau. Whale ukun da aikin horo ke tsaye a waɗannan kwanakin sune daidaituwa, sauƙi, da ta'aziyya.
Wadanne motsa jiki ya kamata a guji yayin al'ada?
Don kauce wa mummunan sakamako, ya zama dole ayi aiki da hankali game da tsarin horo yayin al'ada. Lifarfafa kuzari da motsa jiki da ke buƙatar ƙazantattun motsi ya kamata a jinkirta su tsawon kwanaki 4-5.
Jerin ayyukan motsa jiki da aka haramta sun haɗa da masu zuwa:
- Ja sama a kan sandar kwance.
- Daban-daban tsalle: tsayi, tsayi, igiya.
- Motsa jiki ta amfani da barbell da dumbbells mai yalwa: kashewa, squats, lunges.
- Hoop, hulba.
- Karkatawa, daga kafafu. Cire kowane kaya a yankin ciki.
- Psarfin jiki da motsa jiki waɗanda suka haɗa da ƙashin lumbar: hauhawar jini, gluteal gada.
- Yawan motsa jiki.
- Amfani da shirye-shiryen horo mai ƙarfi (injin motsa jiki, motsa jiki, keke motsa jiki). Matsakaicin matsakaici kawai.
Yin waɗannan darussan yana cike da ƙarin zub da jini da faruwar irin waɗannan abubuwa marasa daɗi kamar:
- Tashin zuciya, amai.
- Ciwon kai na Migraine, jiri.
- Kaifi ko jan ciwo a ciki.
- Sumewa.
Shin za a iya samun jinkiri saboda wasanni?
Halin al'ada wanda bai dace ba koyaushe ya kasance damuwa ga mata da yawa. Al'adar bata lokaci ne bata wuce kwanaki 5 na kalanda ba.
Ayyukan wasanni na iya tsokano irin wannan mummunan yanayin. Musamman ƙwararrun yan wasa da whoan mata waɗanda kwanan nan suka fara horo mai ƙarfi sun gamu da shi.
Wannan shi ne saboda dalilai masu zuwa:
- Gajiya ta jiki - yana haifar da samar da cortisol, wani tashin hankali wanda ke shafar hawan kai tsaye.
- Canji mai sauƙi a cikin hanyar rayuwa ta yau da kullun shine mafi tsananin damuwa ga jiki.
- Wasanni na inganta ragin nauyi, kuma karancin kaso mai tsoka yana daya daga cikin abubuwan dake haifar da jinkirin jinin al'ada.
- Faruwar matsaloli tare da glandar thyroid saboda yawan damuwa.
Tsarin horo kanta ba zai iya haifar da tsangwama a cikin lokacin al'ada ba. Babban abin da ke iya haifar da matsalar shi ne yawan gajiya, gajiya, da karancin abubuwan gina jiki.
Idan kun fuskanci jinkiri, kada ku firgita. Samun isasshen hutu, lafiyayyen bacci da shan bitamin zasu taimaka don jimre wa aikin.
Wasanni da haila ra'ayi ne masu dacewa. Yana da kyau a saurari jikinku kuma ku yanke shawara da kanku ko za ku je gidan motsa jiki ko jinkirta darasi na kwanaki da yawa.
Motsa jiki, kamar dai hutawa, na iya samun kyakkyawan tasiri kan tsarin fitsari da juyayi na yarinya. Idan tsarin horo bai haifar da rashin jin dadi ba, sai dai ya kawo farin ciki, tabbatar da aikata shi a lokacin al'ada.
