Dzokera kumitambo yekuzvidzivirira iwe pachako.
Vakadzi vazhinji vanovhunduka kuti vashandise pavanenge vane pamuviri. Asi zvakadini pashure pokunge apera pamuviri? Inguva yakareba sei iwe unofanira kumirira mushure mokunge uchinge uchinge uchinge uchinge uchinetseka usati wadzokerazve mune zvekuita muviri?
Sezvo zvakachengeteka kushandisa muviri wako paunenge uine pamuviri (mumatambudziko mazhinji), zvinonyatsochengetedzawo kushandisa mushure mokuenda pamuviri. Chirongwa chechiremba wako chinogona kunge chiri chekutevera tsika yako yekuita basa usati wabatwa kana kuti kujekesa, shanduro yakashandurwa.
Mune mamwe mazwi, kana iwe usati uri marathoner usati wava nepamuviri, hazvina musoro kuti tishandise mazana emakiromanga munguva kana kuti pakarepo mushure mokunge uine pamuviri.
Muviri Wako Mushure mekunge Uchishanda
Mushure mokunge uchinge uchinge wapinda pamuviri , muviri wako unodzokera kune wakajairika nekukurumidza. Hapana chikonzero nei iwe usingakwanisi kudzokera kumitambo yekurovedza kana kuita zvaunowanzoita maitiro kunze kwekunge chiremba wako akakurudzira kuchirwisa.
Izvo zvataurwa, kana iwe wakanga uchinonoka kana nguva yakazara yekudzivirira pamuviri , chiremba wako anogona kukurudzira kumirira kwemavhiki mashomanana. Izvi ndezvokuti muviri wako unoda nguva yakawanda yekuwanazve shure kwekutora nguva refu. Kana chiremba wako achida kuti iwe umirire, unogona kuedza kufunga uye kufema maitiro ekubatsira kubvisa kushungurudzika kupi zvako iwe unganzwa.
Kudzokera kuGym
Sezvamunoda iwe panguva ipi neipi yekuita basa, teererai mumuviri wenyu paunodzokera zvakare mukudengenyeka kwekurovedza muviri. Kunyange zvingave zviri kuedza kuzvikanda iwe, rega muviri wako uite izvo zvinouya zvakasikwa.
Tanga uine unyoro uye ushande nenzira yako kubva ipapo.
Chinangwa chako chinofanira kuva chekuita maitiro ekunyanyisa zvakanyanyisa zvishoma nemaminitsi 150 pavhiki. Aya maitiro emitambo anogona kugoverwa kuva zvikamu (somuenzaniso, zvidzidzo zvemaminitsi makumi matatu makumi matatu nemasere). Mienzaniso yekuenzanisa kwakasimba-kushanda kunosanganisira kufamba nokukurumidza, motokari pane nzvimbo yakadzika, gorofu, kana kutamba kwebhora.
Mukuwedzera, kwemazuva maviri pavhiki, iwe unofanirwa kuita zvinhu zvinowedzera masimba ako sekusimudza zvisikwa kana yoga.
Zvechokwadi, kana iwe uri kunze kwekufema kana kuti haugoni kutaura paunenge uchidzidzira, zvishoma nezvishoma. Kana iwe uchinzwa wakaneta kana kurwara, zvipe iwe mvura uye kupera. Kana iwe uchinzwa marwadzo, mira. Unofanira kuona chero zviratidzo zvinokubatsira iwe panguva yako yekuita basa, ita chiremba wako kuti akumbirane navo.
Funga Kutanga neKuderera-Kuita Maitiro
Kana iwe uchida kutanga kutora asi unotya kuzvisundira zvakanyanya, iwe unogona kuedza kutanga nemamwe maitiro mashoma-maitiro. Heano mamwe maitiro ekudzidzira mafungiro aunogona kuedza:
- Kufamba: Kufamba kwenguva pfupi kana kwenguva refu kunogona kukubatsira kufamba. Sarudza pane imwe nzvimbo yakajeka nokuda kwechimwe chekuwedzera kugadzirisa. Iwe unogonawo kuuya neshamwari kana kuti iwe unoda kuti utsigire.
- Yoga: Yoga uye mamwe maitiro ekudzidzira anogona kubatsira muviri wako uye kugadzirisa kuchinja. Dhimisa mwenje uye tamba mimwe mimhanzi inofadza kuti ikubatsire kunzwa uchinetseka.
- Mvura Aerobics: Haufaniri kuita chero chinhu chinotyisa, asi kuwedzera panzvimbo panevhu kunogona kubatsira kubvumira pamuviri wako uye mapfundo ako. Kana iwe usingafariri kufambisa, tanga kutenderedza uye ushande nzira yako kumusoro panzvimbo.
Kana iwe uchiri kunetseka pamusoro pekugona kwako kuita zvekuita, ita neshamwari kana kubhadhara mudzidzisi kuti aende pamwe nekukuongorora iwe sezvaunoshanda.
Shoko Rinobva Kunyanya
Kunze kwekunge chiremba wako akuudza iwe zvakasadaro, zvakanaka kuti utangezve mabasa ako ezuva nezuva ezuva nezuva uye kuita zvepurogiramu mushure mokunge uchinge wapona pamuviri pakarepo paunenge uchinzwa. Kutaura zvazviri, kurovedza kunogona kubatsira kubvisa zvimwe zvekuzvidya mwoyo, kuzvidya mwoyo, kana kuora mwoyo kunouya nekuva nepamuviri. Inogonawo kuvandudza simba rako rehutano uye kurara kwako.
Sources:
American Pregnancy Association. (August 2015). Mushure mekuenda kune imwe nyika: Physical Recovery.
American College yezvipfeko uye Gynecologists. (June 2015). Dzidzirai Kubata pamuviri.