Mata da yawa da ke yin atisaye akai-akai a cikin sigar tsere suna sha’awar tambayar ko zai yiwu a yi gudu a lokacin daukar ciki da kuma yadda yake shafar jaririn da ba a haifa ba.
Ya kamata a lura cewa irin wannan horon yana buƙatar tuntuɓar tuntuɓi tare da likitan mata kuma ya dogara da halaye na yanayin ɗaukar ciki.
Zan iya gudu yayin ciki?
Tare da motsa jiki na yau da kullun, jikin mai gudu yana canzawa, ciki yana buƙatar raguwar aikin motsa jiki. Matan da suke yin atisayen motsa jiki na dogon lokaci ba za su iya ƙin motsa jiki ba, saboda haka ana amfani da tsere, duk da haka, bayan likita ya bincika su. Hakanan mahimmin mahimmanci shine tsawon lokacin daukar ciki da halaye daban-daban na tsarin jiki.
A farkon matakan
Gudun tafiya a cikin makonni na farko bayan ɗaukar ciki za a iya aiwatarwa idan matar ba ta ji daɗin ciki ba. Koyaya, dole ne a tuna cewa motsa jiki na iya shafar yanayin lafiyar ta mummunar, sabili da haka ana bada shawarar a sake duba ƙarfin atisayen kuma a hankali a rage su.
A cikin makonnin farko na haihuwar ɗa, dole ne a yi la'akari da waɗannan siffofin:
- jikin mace ya fara saba da canje-canje, don haka ƙarin lodi na iya rushe aikin ƙirƙirar gabobin yaro;
- a farkon farkon ciki, jijiyoyi sun raunana, sabili da haka, tare da kaya masu nauyi, rashin jin daɗi na iya bayyana;
- yayin gudu, kumburin gabobin jiki ya karu;
- yayin gudu, gabobin ciki suna rawar jiki, wanda na iya haifar da zub da jini.
Gudun farawa a matakan farko yana da haɗari da yawa, amma, bin shawarwarin kwararru da kuma daidai aiwatar da atisayen zai ba da horo. Masana basu bayar da shawarar motsa jiki ba har zuwa makonni 10-12 na ciki. Tunda a wannan lokacin ne galibi ake lura da alamun jini, kuma akwai haɗarin dakatar da juna biyu.
A kwanan wata
Gudanar da motsa jiki a matakan karshe yana yiwuwa, duk da haka, ya kamata mace ta saurari jikinta kafin kowane zama. Yayin gudu, mace ya kamata ta kula da bugun jini da kyau kuma ta sha ruwa mai yawa. Kuna iya gudu zuwa makonni 36. A nan gaba, ana daina karatun.
Tafiya cikin kwanan wata ana aiwatar da shi a hankali, bai fi minti 30-35 ba, ya danganta da lafiyar matar. Mace tana zaɓar yanayin karatun a ɗaiɗaikun, yana iya zama tsalle ko yawo a hanzari.
Tsarin daukar ciki ma yana da matukar mahimmanci; a cikin mata da yawa, a mataki na gaba, dan tayi ya nutse sosai a sashin ƙashin ƙugu, saboda haka, da irin waɗannan alamun, ana hana gudu ko da da bandeji.
Amfanin motsa jiki yayin daukar yaro
Yayin gudu da sauran ayyukan motsa jiki, ana aiwatar da nau'ikan fa'idodi masu zuwa ga jikin mace mai ciki:
- tsokokin zuciya suna da ƙarfi kuma gabobin numfashi suna haɓaka, wanda yake da mahimmanci sosai kafin haihuwar da ke zuwa;
- inganta hanyoyin tafiyar da rayuwa a cikin jiki, yana ba ku damar saturantar da gabobin yara tare da abubuwan da ake buƙata;
- jijiyoyi na haɗin gwiwa sun haɓaka, waɗanda ke cikin aikin haihuwa;
- inganta tsarin yaduwar jini;
- ana cire gubobi da gubobi daga jiki;
- alamomin damuwa sun ragu. A cikin mata da yawa, a lokacin daukar ciki, matakin juriya na damuwa yana raguwa, wanda ke da alaƙa da matsalolin hormonal;
- toxicosis yana raguwa, wannan saboda isashshen oxygen ne na dukkan gabobi;
- tsokoki sun matse, wanda ke nufin cewa mace bayan haihuwa za ta iya dawowa da sauri zuwa cikin sifa.
Ana iya kiyaye fa'idodi ga mace mai ciki daga yin motsa jiki bayan makon 10-11, kafin wannan lokacin, ba a ba da shawarar wasanni.
Yadda ake gudu don mata masu ciki?
Tsaro da daidaitaccen hanzari sune mahimman sharuɗɗan motsa jiki yayin ɗaukar yaro.
Gudun yayin ciki yana buƙatar waɗannan ƙa'idodi masu zuwa:
- ba da shawarar yin jogging don farawa idan ba a yi horo na yau da kullun ba a baya;
- yayin aiwatarwa, dole ne koyaushe ku tuntubi likitan mata;
- yayin gudu, dole ne ku yi amfani da tufafi na musamman wanda ke tallafawa ciki;
- motsa jiki ya kamata bai fi minti 30 ba, ana iya maye gurbin gudu da tafiya ta hanzari;
- ba a gudanar da horo fiye da sau 2 a mako;
- ana gudanar da gudu ne kawai a cikin yanayin yanayi mai kyau;
- bayan horo, ya zama dole a kasance cikin yanayin kwanciyar hankali na mintina 15-20;
- yi amfani da mundaye na musamman don ba ka damar kula da bugun zuciyar ka;
- ana yin karatun ne kawai a waje;
- tare da kowane mako, dole ne a rage tsawon lokacin gudu;
- kafin fara karatun, kana buƙatar dumama tsokoki.
Yana da mahimmanci a tuna cewa duk wani rashin jin daɗi a cikin yanayin kiwon lafiya yana nuna buƙatar dakatar da motsa jiki da neman likita. Yin watsi da ƙoshin lafiya na iya haifar da haihuwar da wuri da nakasa haɓakar ɗan da ba a haifa ba.
Contraindications don jogging yayin ɗauke da yaro
Gudun yayin ɗauke da yaro yana da alaƙa a cikin sharuɗɗa masu zuwa:
- idan mace a baya ta sami zubar ciki ko ciki;
- akwai barazanar zubar ciki;
- cutar hawan jini;
- rage haemoglobin;
- jijiyoyin varicose;
- take hakkin jinin mahaifa;
- ciki tare da tayi biyu ko fiye;
- ɗaukar hoto bayan hanyar IVF;
- mai cutar kansa;
- rashin lafiyar mace;
- ƙara sautin mahaifa;
- cutar koda;
- cututtuka daban-daban na yanayi mai ɗorewa da na ɗan lokaci.
Ba'a ba da shawarar gudanar da azuzuwan ba tare da fara cinye gwaje-gwajen da likita mai halarta ya tsara ba.
Ciki ba hana ba ne a kan rayuwar yau da kullun. Rashin motsi na iya haifar da matsala a cikin lafiyar mace mai ciki da kuma haifar da kaifin kiba, wanda kuma ke shafar lafiyar uwa da dan da ke cikin.
Ga matan da suke son ci gaba da motsa jiki na yau da kullun, yana da mahimmanci su kula da tsarin tsere na daidai ba tare da ɓata jiki ba.
