Zamkatimu
Malangizo athu kuti mubwererenso bwino pambuyo pa mwana
Pa mimba ndi pobereka, minofu imayesedwa. Kuti ndikuthandizeni, nayi pulogalamu yolimbitsa thupi yopangidwa ndi zolimbitsa thupi zingapo zosavuta kuchita tsiku lililonse.
Bweretsaninso msana wanu pambuyo pa Mwana
Tambasulani msana wanu
Khalani pa chopondapo nsana wanu ku khoma. Tatambasulani msana pamene mukukokera m’mphuno mwanu, ngati kuti mukukana kulemera kwa chinthu cholemera chimene chili pamutu panu. Kenaka pumani pakamwa panu, kuyesera kusuntha mutu wanu kutali kwambiri ndi matako anu.
Bwerezani mayendedwe 10 nthawi.
Pewani minofu yanu
Pazinayi zonse, kupumula pamphumi, mmbuyo mowongoka ndi mimba yolowera mkati. Kokani mpweya osachita kalikonse. Pamene mukutulutsa mpweya, tambasulani mwendo umodzi kumbuyo. Kenaka, lowetsani mpweya pamene mukuweramitsa mwendo wanu kutsogolo ndikubweretsa bondo lanu pafupi ndi chifuwa chanu. Kuti muchite izi, zungulirani kumbuyo. Chitani izi katatu motsatizana osapumitsa mwendo. Sinthani miyendo ndikubwereza 3 mbali iliyonse.
Gona chagadanso, bondo limodzi m'dzanja lililonse ndipo chibwano chako chilowerere mkati. Pumani mpweya osasuntha. Mukatulutsa mpweya, bweretsani mawondo anu pafupi ndi chifuwa chanu. Pumani mpweya kachiwiri pamene mawondo anu abwerera kumalo oyambira.
Kusintha kwamalo : Gona pamimba, mikono ndi miyendo molunjika, manja ali pansi. Bweretsani dzanja lanu lamanja ndi mwendo kutsogolo, ndiyeno winayo, osadandaula za kupuma. Pamene mukumva kutopa, pumulani mphindi 2, kenaka mubwerere, kubwereranso mbali imodzi, kenako ina.
Minofu kumbuyo pambuyo pa mwana
Zochita izi ziyenera kuchitidwa ngati n'kotheka ndi dumbbells: 500 magalamu pachiyambi, ndiye kulemera ndi kulemera pamene mukupita patsogolo. Chitani m'magulu a 10 (kapena 15, ngati mukumva bwino).
Kukhala pa mpando ndi mapazi anu pansi, chitani masewera olimbitsa thupi pa inhale ndikubwerera ku malo oyambirira pa exhale.
Ndege
Poyamba, manja anu ali pambali panu. Muyenera kuwakweza mopingasa.
Moni
Manja pa maondo anu, inu kukwera manja anu kumwamba.
Mtanda
Manja amayandikira pamodzi, mikono yopingasa patsogolo panu, mumatambasula manja anu mpaka agwirizane ndi mapewa anu.
Chenjezo ! Pazochita zonsezi, yang'anani msana wanu: uyenera kukhala wotambasulidwa.
Sinthani perineum yanu
Simungayerekeze kukamba za izi ndipo kuyambira pamene munabadwa, mumavutika ndi vuto la mkodzo. Kuyetsemula, kuseka kwambiri, kuchita khama… ting'onoting'ono tambiri - nthawi zambiri popanda zotsatira zake - zomwe zimakupangitsani kutaya mkodzo mwadala. Kusapeza bwino komwe kumakhudza pafupifupi 20% ya amayi, atangobereka kumene kapena masabata angapo pambuyo pake ...
Ndi kusintha kwa mahomoni pamimba, kupanikizika kwa mwana wosabadwayo pachikhodzodzo ndi vuto la kubereka, minofu ya perineum imafooka kwambiri! Mwachibadwa, iwo anayesedwa. Ichi ndichifukwa chake ndikofunikira kuwapangitsa kuti abwererenso mamvekedwe awo onse. Ndipo ngakhale amayi ena atakhala ndi minyewa yosamva bwino kuposa ena, amayi onse achichepere amalangizidwa mwamphamvu kuti alandire chithandizo.
Perineum yanu imakhala yosalimba kwambiri ngati: mwana wanu akulemera makilogalamu 3,7 pakubadwa, mutu wake umaposa 35 cm, mwagwiritsa ntchito mphamvu pobala, iyi si mimba yoyamba.
Kupewa kukodza mkodzo : kumbukirani kuchita masewera olimbitsa thupi pang'ono, pewani kunyamula katundu wolemera, kumwa 1 lita mpaka 1,5 malita a madzi patsiku, kulimbana ndi kudzimbidwa ndipo, koposa zonse, musaiwale kupuma!