ʻInglelo aku nei iā Adieu i kāu Postpartum Belly (akā ʻo ka hoʻolauleʻa pū kekahi ia.)

Anter

• Ua aha ʻia koʻu ʻōpū?
• Wā palena manawa no ka nalo ʻana i ka ʻōpū hānau
• Nā pae kūpono e hemo palekana ai i kou ʻōpū
• Pololei hoʻoikaika kino
• ʻAi maikaʻi
• Hoʻopili nā ʻōpū, nā kāʻei, a me nā corsets - he aha akau?
• ʻO ka lawe lawe ʻana

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Mahalo nui! Ua ulu wale kou kino i kanaka hou. Kupaianaha loa kēlā!

Inā like ʻoe me ka hapanui o mākou, ua loaʻa paha iā ʻoe kekahi mau "ʻeha kaua" e hōʻoia ai ua hele mai ʻoe. ʻAe, ke kamaʻilio nei mākou e pili ana i ka leʻaleʻa postpartum e like me ka luhi, nā manaʻo rollercoaster, nā waimaka ... a me kēlā ʻōpū hānau.

I kekahi mau lā, manaʻo paha ʻoe e koho ʻoe ma waena o kahi ʻōpū pālahalaha a me nā ʻūlū hānau hou! Akā ma ka liʻiliʻi ma ka mua, hoʻolauleʻa i kou kino no ka mea i hana ʻia a ʻike he ʻoi koke kahi tummy pālahalaha a kūpono paha i nā mea kaulana me nā mea hoʻomaʻamaʻa pilikino a me nā nannies ola.

Ma hope o kēlā, hiki iā ʻoe ke lawe i ka puʻuwai i ka ʻike ʻana he mau mea hiki iā ʻoe ke hana no ka lilo ʻana o ke kaupaona pēpē e like me ka paʻakikī e kau i kou midsection.

Ua aha ʻia koʻu ʻōpū?

ʻO ka pēpē i waho ... no laila he aha ka mea e hoʻonui ai i ka ʻōpū? ʻO ka momona o ka ʻōpū a i ʻole ka ʻili lewalewa a i ʻole nā ​​hormones a i ʻole He aha?

ʻĀ, he mea liʻiliʻi ia o nā mea āpau. Ua loaʻa iā ʻoe kekahi kaupaona, ʻo ia ka mea i manaʻo ʻia e hana. Kou mau ʻōpū ʻōpū - ʻelua mau kaula like o nā mākala e kākoʻo i kāu kumu - kikoo.

E noʻonoʻo e pili ana: kau kaupaona hānau hānau ma kahi o 7 mau paona (3.2 kilokilo). ʻO kou mau ʻōpū ʻōpū (abs) a me nā mea pili e pono e hoʻolōʻihi i kahi lumi no kēlā. I ka manawa like, ua neʻe kou ʻōpū liʻiliʻi, sigmoid kolona, ​​a me kou ʻōpū e hāʻawi i kahi lumi i ka pēpē hou.

Ma luna o ka waiwai kaupaona a me ke kau ʻana, ua hana kou kino i nā homone e hoʻonui i ka mea hoʻopili. E hanu i kēlā ʻaʻala hānau hou - ua hana nui ʻoe e loaʻa.

Wā palena manawa no ka nalo ʻana i ka ʻōpū hānau

ʻIke ʻoe pehea i loaʻa ai - i kēia manawa pehea e lilo ai?

Ke ʻōlelo nei ke Kulanui ʻAmelika o nā Obstetricians a me nā Gynecologists ma muli o ka helu o kou kino (BMI), ua loaʻa iā ʻoe ma waena o 11 a 40 mau paona (5 a 18 kilokika) i ka wā hāpai. ʻO ka nūhou maikaʻi e lilo ana ʻoe i kekahi o kēlā kaumaha i kēia manawa.

ʻO ke kaumaha o ke pēpē ke hele mai ma mua - maopopo ia. E hāʻule pū ʻoe ma kahi o kekahi mau paona i ka manawa ke lilo ʻoe i ke koko, nā wai, a me ka wai amniotic.

No ka hebedoma mua ma hope o ka hānau ʻana, ʻike paha ʻoe e holo pinepine ana ʻoe i ka lumipaku a ke ala ʻoe i ka pō, ua pulu ʻoe i nā lole moe me ka hou. ʻO kēia mau mea hoʻonāukiuki keu a ke ala o kou kino e hemo ai i ka wai keu.

I ka hopena o ka mahina mua, ua hoʻokahe ʻoe i 20 mau paona me ka ʻole o ka hoʻāʻo nui. E kali hou i ʻelua mau pule no ka hoʻi ʻana o kou kōpū i kona nui kumu, a e nānā palahalaha kou ʻōpū.

A inā e hānai ʻoe i ka waiū, e ʻike i ka hānai ʻana o ka waiū ʻaʻole wale e pili ana i ka hānai ʻana a me ka pelu ʻana - kōkua paha ia iā ʻoe e lilo i ka paona.

Wahi a ka Academy of Nutrition and Dietetics, hoʻohana nā makuahine hānai i 400 a 500 mau calorie i kēlā me kēia lā e hana i ka nui o ka waiū e pono ai ka hapanui o nā pēpē mai ka hānau ʻana a 6 mau mahina.

A ma ka liʻiliʻi hōʻike i nā makuahine e hānai pono wale ana no 3 mau mahina a ʻoi aku ka nui o ke kaumaha ma mua o ka poʻe ʻaʻole. (ʻ saidlelo ʻia, ʻaʻole nā mea āpau hāʻule koke nā māmā i nā paona i ka wā e hānai ana i ka waiū.)

ʻO ka hapa nui o nā kauka a me nā mea hoʻoponopono kino e paipai i ka kali ʻana i 6 mau pule ma mua o ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino inā loaʻa iā ʻoe kahi lawe wahine paʻakikī ʻole a i ʻole 8 mau pule inā loaʻa kahi hānau cesarean

No laila he mau mahina hope paha ʻoe a manaʻo ikaika a ʻano like me kou ʻelemakule? Eia pehea e hoʻoikaika ai a nalu palekana adieu i kou ʻōpū.

Nā pae kūpono e hemo palekana ai i kou ʻōpū

Pololei hoʻoikaika kino

ʻO ka loaʻa ʻana o ka hoʻoikaika kino a me ka ʻai ʻana i ke olakino e kōkua iā ʻoe e hoʻi i kāu kaumaha prepregnancy i loko o kekahi mau mahina. Akā inā makemake ʻoe e ʻike i kēlā pālahalaha ʻōpū, pono ʻoe e hana i kekahi mau hoʻomaʻamaʻa e kuhikuhi i kou mākala ʻōpū. A eia ka mea huna: Mai hele koke i nā crunches.

Hoʻomaopopo i nā mea hoʻopili i waena o nā kaula o kou abs i kīhaʻi ʻia? Hana ʻia kahi liʻiliʻi o ka hohola i nā hāpai āpau a he maʻamau ia. Ke hoʻomaka nei ke kino e hoʻōla, hoʻoponopono ia iā ia iho. Akā hōʻike i nā ʻōpū tummy i hana ʻia i kakahiaka nui e kikoo i ka mea hoʻopili nuinui loa a e lahilahi a nāwaliwali hoʻi. ʻAʻole ka mea āu e makemake ai i kumu nui ikaika.

No ka hoʻomaka ʻana me nā hoʻoikaika kūpono, makemake ʻoe e hoʻoikaika i kou mākala ʻōpū hohonu - kou ʻōpū transverse. E noʻonoʻo e pili ana i kēia mākala ma ke ʻano he "kāʻei." O kou kino.

ʻOiai makemake ʻoe e kamaʻilio i kahi mea hoʻoponopono kino a i kāu kauka paha no nā ʻano hana like e hiki ai iā ʻoe ke hana palekana, ʻo nā pelvic tilts kahi ala maikaʻi e hoʻomaka ai. E hoʻopaʻa paʻa i kahi pepa a puni kou ʻōpū e kākoʻo i kou abs a hana i kēia:

• Moe i kou kua, kau i kou mau wāwae i ka papahele, a pelu i kou mau wāwae.
• Huki i kou pihi ʻōpū i kou iwikuamoʻo a hāpai i kou pelvis mai ka papahele.
• E hoʻopaʻa paʻa i kou mau puʻupuʻu a paʻa no 5 kekona.
• Pahuhopu no 5 set o 20 repetitions.

Ma waena o 8 a 12 mau pule, pono ʻoe e mākaukau e neʻe i nā hana ʻōpū hohonu. Ua hōʻike ʻo A o 40 mau wahine i ka holo pono o nā hana hoʻoikaika kino! Ke noʻonoʻo nei i ka nui o ka manawa? Wahi a ka American Council on Exercise, hiki iā ʻoe ke hana i nā hoʻoikaika ʻōpū i nā mākala i nā manawa he 2-3 i hoʻokahi pule.

Eia kekahi ʻano hoʻoikaika paʻa ʻōpū i makemake ʻoe e hoʻāʻo.

• Papa paʻa. Moe i lalo me kou forearms ma ka papahele. E ala aʻe i kou manamana wāwae. Kuhi i kou ʻōpū. E hoʻopaʻa i kou mau puʻupuʻu. Paʻa no 20 a kūkulu i luna i kou ikaika ʻana.
• Crunch huliau. E moe i lalo i kou kua me kou mau kuli e kulou a me kou mau uha pili i ka honua. Ke hoʻohana nei i kou abs, lawe i nā kuli i kou umauma. Paʻa no 2 helu a hana hou he 10 mau manawa.
• ʻOki kik Scissor. Moe i kou kua me kou wāwae wāwae pololei. E hāpai i nā wāwae ʻelua mai ka papahele a ʻokiʻoki i kou mau wāwae ma ka hoʻohaʻahaʻa ʻana a hāpai ʻana iā lākou i kahi ʻokoʻa. Hana i 15 i 20 mau hana hou.

Eia kahi mea āu e ʻike ai: Inā ua hoʻokaʻawale kāu abs ma mua o 2 a 2.5 mau kenimika - diastasis recti - a ʻaʻole ʻoe e ʻike i kekahi pani o ke āpau me ka manawa a me ka hoʻoikaika kino, pono paha ʻoe i ke ʻoki e hoʻoponopono i kēia.

ʻAi maikaʻi

Ke mālama nei ʻoe i kahi keiki hānau hou 24/7, hoʻowalewale ia e kiʻi i ke kokoleka a hoʻopau i nā ʻano ʻai olakino i ka wā i hala - keu hoʻi i ka waena o ka pō ke hiamoe nui ke koena o ka hale. No laila eia kekahi mau meaʻai māmā maʻalahi, ʻono, olakino.

• ʻo ka cereal fiber kiʻekiʻe e hoʻomau i ka holo pono o kāu ʻōnaehana (ʻaʻohe mea i haʻi iā ʻoe he maʻamau nā ʻōpū lohi ma hope o ka hānau ʻana - e hoʻopiʻi i kāu ʻōnaehana digestive luhi a me nā hormones)
• ʻoki i nā mea ʻai a me nā huaʻai
• oatmeal koke
• ʻo ka yogurt momona momona i kāpīpī ʻia me ka granola a i ʻole nā ​​hua maloʻo

Hoʻopili nā ʻōpū, nā kāʻei, a me nā corsets - he aha akau?

E kākoʻo kēia mau mea āpau i kou ʻōpū a hoʻihoʻi i lalo a hāʻawi iā ʻoe i kahi ʻōpū palahalaha, akā ʻaʻole lākou e hoʻololi i kou kinona. ʻO nā makuahine i loaʻa i kahi hānau cesarean e hoʻokau pinepine iā lākou no ka mea hiki iā lākou ke kōkua i ka lūlū hoʻōla e ka lawe ʻana i ke kaomi. Akā ʻaʻole nā ​​māpuna māmā nā ʻāpana c wale nō.

Eia ka nitty-gritty:

• Pōpō ʻōpū ma hope o ka hānau ʻana hana ʻia i ka hoʻoliʻiliʻi hiki ke hoʻopili ʻia i uhi i kou kino mai nā iwi ʻaoʻao a i nā hiʻupuʻu.
• Nā ʻūlū pūhaka hana maʻamau ʻia i kahi mea ʻoʻoleʻa, uhi iā ʻoe mai lalo o ka umauma a hiki i nā hiʻupuʻu, a loaʻa ka makau a me ka pani ʻana o ka maka. Hāʻawi lākou iā ʻoe i kahi kaomi keu i hiki ke hōʻeha i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi, no laila makemake ʻoe e hōʻalo i kēia mau mea.
• ʻO Corsets ʻaʻole ia he relic wale mai nā makahiki 1850. Hiki iā ʻoe ke loaʻa iā lākou i kēia lā, akā hāʻawi lākou iā ʻoe i ka compression keu āu e makemake ai e hōʻalo.

Inā paipai kāu kauka i kahi ʻōpū ʻōpū, e hoʻokomo paha ʻoe iā ia no 10 a 12 mau hola i ka lā no 6 a 8 mau pule. Hoʻowalewale kani? E hoʻomanaʻo he pono nō ʻoe e hana i kēlā abs ma mua o ka hiki ke ʻōlelo maikaʻi i kēlā ʻōpū.

Eia kekahi mau koho ʻōpū e noʻonoʻo ai:

• ʻO Belly Bandit Original Belly Wrap
• ʻO UpS Spring Shrinkx Belly Postpartum Belly Wrap
• ʻO Ingrid & Isabel Bellaband

ʻO ka lawe lawe ʻana

Ke ʻai nei ʻoe me ke olakino, ka hoʻoikaika kino, ka hana ʻana i kāu abs ... a ʻo kou ʻōpū malie ma laila. He aha kēia?

Mai hopohopo inā he ʻōpū kou ma 3 a i ʻole 6 mau mahina postpartum. ʻO ka ʻōlelo “9 mahina e kau ai iā ia; 9 mau mahina e hemo ai ”ʻaʻole paha he ʻepekema maikaʻi ia, akā mai ka ʻike o nā makuahine he nui e like me ʻoe.

Inā manaʻo ʻoe ua lilo ke kaupaona pēpē i ʻāpana mau loa a i ʻole he nīnau ʻē aʻe kāu, e hele i kāu kauka olakino no ke kōkua. A lawe i kahi ʻano ʻē aʻe o kēlā honi pēpē momona a pale aku i ka hoʻowalewale e hoʻohālikelike i nā ʻōlelo me nā makuahine ʻē aʻe. No ka mea aia mākou i kā mākou huakaʻi ponoʻī.