Tseba likotsi tsa koetliso ea boima ba 'mele nakong ea bokhachane

Litaba

• Ke mang ea ke keng a etsa koetliso ea boima ba 'mele nakong ea bokhachane
• Litlhahiso tse khothalletsoang bakeng sa bakhachane ba lutseng
• Melemo ea ho ikoetlisa nakong ea bokhachane
• Boikoetliso ha bo khothalletsoe bakeng sa bakhachane

Basali ba e-so ka ba ikoetlisa 'meleng' me ba etsa qeto ea ho qala boikoetliso bona nakong ea bokhachane ba ka lematsa lesea hobane maemong ana ho na le kotsi ea:

• Likotsi le litlamorao tse matla mpeng ea mme,
• Ho fokotseha ha oksijene bakeng sa lesea,
• Ho fokotseha ha kholo ea lesea,
• Boima ba 'mele bo tlaase le
• Ho tsoaloa pele ho nako.

Mokhoa o motle oa ho tseba hore na boikoetliso bo bolokehile nakong ea bokhachane ke ho bua le ngaka le tichere ea boikoetliso pele o qala boikoetliso mme haeba mosali a sa ikoetlise pele a ima, o lokela ho khetha boikoetliso bo bobebe, ntle le tšusumetso e nyane. .

Leha ho le joalo, esita le mokhachane ea neng a se a tloaetse ho ikoetlisa pele a ima o lokela ho ba hlokolosi, a se ke a ikoetlisa haholo, kapa a koetlisa makhetlo a fetang a 3 ka beke. Boikoetliso bo bong le bo bong bo lokela ho ba ho tloha metsotso e 30 ho isa ho hora e le 'ngoe,' me ho be le lihlopha tse 8 ho isa ho tse 10 tsa boikoetliso bo bong le bo bong. Tlhokomelo e 'ngoe ea bohlokoa ke ho khetha boikoetliso bo nang le tšusumetso e tlase, ntle le ho qobella sebaka sa pelvic, mpa le mokokotlo, tse lokelang ho tataisoa ke setsebi sa thuto ea' mele.

Ke mang ea ke keng a etsa koetliso ea boima ba 'mele nakong ea bokhachane

Basali ba sa kang ba ikoetlisa ba lokela ho phomola nakong ea trimester ea pele mme ba qale mosebetsi ona feela ka trimester ea bobeli, ha kotsi ea ho senyeheloa ke mpa e fokotseha.

Ntle le ho haneloa bakeng sa basali ba sa kang ba ikoetlisa pele ba ima, mofuta ona oa ts'ebetso o haneloa haholo ho basali ba nang le:

• Lefu la pelo;
• Kotsi e eketsehileng ea thrombosis;
• Embolism ea morao-rao ea pulmonary;
• Lefu le tšoaetsanoang le hlabang;
• Kotsi ea ho hlaha pele ho nako;
• Ho tsoa mali ka popelong;
• Isoimmunization e matla;
• Botenya bo feteletseng;
• Khaello ea mali;
• Lefu la tsoekere;
• Khatello ea kelello;
• Khatello ea maikutlo ea fetal;
• Mokuli ea se nang tlhokomelo ea bakhachane.

Morero ke hore kamehla u ee ngakeng pele u qala ho ikoetlisa, ho lekola bophelo bo botle ba bokhachane le ho kopa tumello ea ho ikoetlisa, ntle le ho felehetsoa ke morupeli oa 'mele ho etsa tsohle ka polokeho. Bona nako ea ho emisa ho ikoetlisa nakong ea bokhachane.

Litlhahiso tse khothalletsoang bakeng sa bakhachane ba lutseng

Bakeng sa basali ba sa kang ba ikoetlisetsa boima ba 'mele pele ba ima, se setle ke hore ba ikoetlisa ka mokokotlo le manonyellong, joalo ka Pilates, ho sesa, ho ikoetlisa ka metsi, Yoga, aerobics, ho tsamaea le ho palama baesekele ka baesekele ea boikoetliso.

Ntle le moo, ho ikoetlisa hanyane ho pholletsa le letsatsi ho boetse ho tlisa melemo 'meleng ha feela ba kopane ba qeta bonyane metsotso e 30 ea boikoetliso. Kahoo, mosali a ka etsa makhetlo a 3 ka letsatsi metsotso e 10 ea ho tsamaea, mohlala, e tla ba le litholoana tse ntle tsa bokhachane.

Melemo ea ho ikoetlisa nakong ea bokhachane

Boikoetliso bo bobebe kapa bo itekanetseng nakong ea bokhachane bo na le melemo e latelang:

• Boima ba 'mele ba bo-mme;
• Thibela lefu la tsoekere;
• Kotsi e tlase ea ho hlaha pele ho nako;
• Nako e khuts'oane ea mosebetsi;
• Kotsi e tlase ea mathata a ho beleha 'm'a le lesea;
• Fokotsa kotsi ea ho ba le lesaarean;
• Eketsa matla le boits'oaro ba mokhachane;
• Thibela methapo ea methapo;
• Fokotsa bohloko ba morao;
• Thusa ho laola khatello ea mali;
• Eketsa ho tenyetseha;
• Thusa ho hlaphoheloa kamora 'pelehi.

Ntle le melemo ea 'mele le lesea, boikoetliso bo boetse bo thusa ho eketsa boitšepo ba mosali le ho fokotsa khatello ea maikutlo, matšoenyeho le kotsi ea khatello ea maikutlo kamora' pelehi.

Boikoetliso ha bo khothalletsoe bakeng sa bakhachane

Har'a boikoetliso bo sa khothaletsoang ke ba mpeng, li-push-up, ho tlola le ho ikoetlisa tse hlokang botsitso, kaha li ama mpa kapa li eketsa kotsi ea ho oa, e ka lematsang lesea.

Kahoo, boikoetliso kapa lipapali tse kang volleyball, basketball, equestrian, li-gymnastics tse nang le tšusumetso e matla le ho qoela li lokela ho qojoa ka botlalo nakong ea bokhachane, esita le basali ba neng ba se ba ntse ba ikoetlisa pele ba ima.

Ntle le ho ikoetlisa ka boima ba 'mele, bona boikoetliso bo bong bo nolofalletsang tsoalo e tloaelehileng.