AINA NA UMUHIMU WA MAZOEZI KWA MWENYE MIMBA

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Mazoezi kwa mjamzito yanasaidia kuimarisha misuli na kusaidia mfuko wa kuhifadhi mkojo, mji wa mimba na tumbo. Kwa kuimarisha misuli ya m...

Mazoezi kwa mjamzito yanasaidia kuimarisha misuli na kusaidia mfuko wa kuhifadhi mkojo, mji wa mimba na tumbo. Kwa kuimarisha misuli ya maeneo haya wakati wa ujauzito, unaweza kujenga uwezo wa kujilegeza na kukaza misuli ukiwa unajiandaa kwa ajili ya kujifungua. Mazoezi pia yanashauriwa kwa msisitizo mkubwa baada ya kujifungua ili tishu zipone haraka, kuimarisha misuli ya kuta za mji wa uzazi, kusaidia misuli iweze kurudi kwenye hali yake ya kawaida na kuweza kuzuia mkojo.
Kufanya mazoezi haya kwa ufasaha, fikiria kama unajaribu kuzuia mkojo usikutoke. Unapofanya hivi, unakuwa unabana misuli ya kuta za nyonga. Ukiwa unafanya mazoezi haya, unatakiwa kutokaza misuli ya miguu, makalio au ya tumbo. Kwa usahihi unaotakiwa, hakuna mtu yeyote anayetakiwa kugundua kama unafanya zoezi hilo, hata kama ukiwa umekaa jirani na mtu kwenye daladala. Kwahiyo, unaweza kufanya zoezi hili popote!
Inashauriwa mjamzito afanye zoezi hili mara tano kwa siku. Kila unapobana misuli ya kuta za nyonga, jizuie na uhesabu mpaka tano kisha jilegeze. Rudia zoezi hili mara kumi kukamilisha seti moja ya mazoezi (hii ndio inahesabika umefanya mazoezi mara moja). Uzuri wa zoezi hili ni kwamba linaweza kufanywa popote na hakuna mtu atayegundua unachofanya.
Mazoezi ya kunyoosha viungo kwa wajawazito
Mazoezi ya kumnyoosha viungo yanasaidia kufanya misuli iwe laini na kuipa joto, jambo litakalokusaidia sana wakati wa ujauzito wako. Haya ni baadhi ya mazoezi ya viungo unayoweza kufanya:
  • Kuzungusha shingo: Legeza shingo na mabega. Achia kichwa chako kiangukie upande wa mbele. Taratibu zungusha kichwa chako kuelekea bega la kushoto, kurudi katikati na kuelekea bega la kushoto. Fanya mizunguko minne kwenye kila uelekeo (wa kuanzia kati kwenda kulia na kinyume chake).
  • Kuzungusha mabega: Peleka mabega yako mbele kisha yazungushe kuelekea juu kwenye masikio yako, kisha yaelekee nyuma na mwisho kwenda chini. Fanya mizunguko minne kuelekea kila upande.Image result for pregnant woman shoulder rotation
  • Kuogelea: Kuogelea ni moja ya mazoezi bora kabisa kwa mjamzito kwakuwa kwanza unafanya mazoezi ya jinsi ya kalegeza misuli ya mwili pamoja na mazoezi ya kufunga na kufungua nyonga. Muda wowote kuanzia dakika ishirini unatosha kabisa kuwa umefanya mazoezi ya kutosha.Related image
  • Mazoezi ya mapaja: Simama ukiwa umeweka mguu mmoja walau futi mbili mbele ya mguu mwingine, vidole vikiwa vimeelekea mbele. Inama kuelekea mbele uzito wa mwili ukibebwa na paja la mguu wa mbele. Badili miguu na urudie zoezi hili. Rudia mara nne kwa kila upande.Image result for pregnant thigh exercise
  • Kutingisha mguu: Kaa chini ukiwa umetanua miguu. Inua miguu na kuirudisha chini taratibu ukiwa unaitingisha taratibu.Image result for pregnant woman sitting down legs apart

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Zotekali Blog: AINA NA UMUHIMU WA MAZOEZI KWA MWENYE MIMBA
AINA NA UMUHIMU WA MAZOEZI KWA MWENYE MIMBA
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