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ورزش های مناسب دوران شیردهی
ورزش های مناسب دوران شیردهی

ورزش های مناسب دوران شیردهی

تاریخ انتشار:
9 اسفند 1398
زمان مورد نیاز:
16 دقیقه
آخرین بروزرسانی:
6 آذر 1401
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ورزش برای یک زن شیرده بسیار مناسب است. تا ۵ ماه بعد از انجام زایمان، بهتر است ورزشهای خیلی سختی انجام نشود. ایروبیک یا دویدن تند با مسافتی طولانی در ماه های اول برای شما مناسب نیست اما می توانید به نرمی ورزش را شروع کرده و به بازگشت بدن خود به حالت قبل از بارداری کمک کنید. ورزش هایی که پس از زایمان سزارین یا طبیعی انجام می شود با هم متفاوت است اما در کل بهتر است در ماه‌های اول فشار زیادی به خود وارد نکنید.

نقش ورزش

 با انجام ورزش، مواد شیمیایی مفیدی در مغز شما افزایش پیدا می‌کند که بر حالت روحی و خلق و خوی شما اثر مثبتی دارد.

ورزش باعث کم شدن وزنی می شود که در طی ۹ ماه به شما اضافه شده است.

ورزش باعث جلوگیری از درد های مختلف می‌شود.

 ورزش انرژی شما را افزایش می دهد.

 ورزش از شما یک مادر قوی تر می سازد و شما به همان نسبت می توانید از نوزاد خود حمایت کنید.

ورزش و شیردهی

با چه ورزش هایی شروع کنیم

در روزهای اول پس از زایمان، بعد از اینکه پزشک اجازه انجام ورزش را به شما داد به سراغ ورزش های باسن بروید و بهترین حالت این است که روی این قسمت از بدن بیشتر و زودتر کار کنید. بعد از زایمان ممکن است خیلی ها دچار نشتی ادرار شوند یا نتوانند رابطه جنسی را با همسر خود شروع کنند، این ورزش ها به شما کمک می کند تا بتوانید این شرایط را کنترل کرده رو به بهبود ببرید.

ورزش باسن به شما کمک می کند که سریعتر به شرایط ایده آل خود برگردید انجام ورزش در ناحیه شکم و باسن، قسمت هایی که بعد از زایمان خیلی دچار تغییر شده‌اند، گردش خون را در آن نواحی بیشتر کرده و مانع از ورم می شود. می توانید در ابتدا با پیاده‌روی شروع کنید ورزشی که میتوان همراه با نوزاد خود انجام داد و از آن لذت برد. بهتر است پیاده روی را از ۱۰ دقیقه شروع کنید و آن را به نیم ساعت برسانید.

نکته: شما یک مادر شیرده هستید و نیاز فراوانی به آب دارید پس همیشه در هنگام ورزش، چه پیاده‌روی و چه انجام ورزش های دیگر آب به همراه داشته باشید.

 من خسته هستم!

 اگر می‌خواهید ورزشی داشته باشید که بدن شما را رو به سلامت ببرد، به حرف بدن خود گوش دهید! اگر می بینید ترشحات شما به سمت قرمزی رفته است یعنی فعالیت شما زیاد بوده پس ورزش خود را سبک کنید. ورزش های سنگین مانند ایروبیک و دویدن تا پنج ماه اول منع شده است.

بعضی مادران پس از زایمان دچار افسردگی می شوند و اصولاً این حالت تا ۶ هفته طول می کشد. اما اگر شما ورزش را شروع کنید مطمئن باشید این افسردگی از شما دور می شود. ورزش حالت مثبت نگری را بیشتر می کند. ورزشی که به طور منظم و روزانه انجام شود، اثر مستقیمی روی خواب شبانه دارد و آن را آرام تر و بهتر می کند.

نکته: بر خلاف تصور عده ای، ورزش بر روی میزان شیر تاثیر منفی ندارد.

بعد از زایمان شما وارد مرحله جدیدی از زندگی می‌شوید و بهتر است هر چه زودتر با این شرایط کنار بیایید. ورزش کردن به شما کمک می کند تا راحت تر و سریعتر شرایط جدید را بپذیرید.

ورزش و شیردهی

می توان بر روی عضلات پایین شکم کار کرد؟

 حتما! ورزش باسن و عضلات پایین شکم یکی از مهمترین قسمتهای ورزشی است که شما باید بعد از زایمان انجام دهید. ورزش هایی که بر روی این منطقه ها کار کرده و به شما کمک می کند تا زودتر به شرایط عادی برگشته و دردهایی که در این نواحی وجود دارد را تسکین دهد. ورزش باید به گونه ای انجام شود که عضلات شما را تقویت کند و به شما کمک کند درنتیجه هر گاه احساس کردید ورزش کردن موجب درد در بدن شما می شود، آن را سبک تر کرده یا تغییر دهید.

 چند حرکت ورزشی اصلاحی و مناسب دوران شیردهی

بر روی زمین صاف به پهلوی خود بخوابید. اگر خوابیدن به پهلو برای شما سخت است می توانید به پشت بخوابید.

زانوهای خود را خم کرده و کف پا را بر روی زمین قرار دهید.

 یک دم و بازدم عمیق بگیرید و عضلات باسن را منقبض کنید.

ناف خود را به سمت بیرون و داخل بکشید.

عضلات زیر شکم و باسن در همان حالت انقباض بماند.

 ده ثانیه در این حالت مانده و سپس عضلات منقبض شده را به آرامی رها کنید.

 ۵ ثانیه در حالت استراحت بمانید و دوباره حرکت را تکرار کنید.

در این ورزش بهتر است حواستان باشد که به کمر فشاری وارد نشود. بهتر است به ترتیب جلو بروید و مدت زمان و دفعه را بیشتر کنید. اول از حالت خوابیدن به پشت یا پهلو شروع کنید و کم کم وارد ورزشهای نشسته شوید. هنگامی که عضلات شما کمی تقویت شد، بهتر است ورزش با توپ را شروع کنید.

روی زمین بنشینید در حالی که پاها بر روی زمین قرار گرفته باشند.

 عضلات باسن و شکم را منقبض کنید.

یک پای خود را کمی از زمین فاصله دهید.

چند ثانیه در همین حالت بمانید و سپس پای خود را به آرامی پایین آورده و چند ثانیه استراحت کنید.

 می توانید در شروع برای هر پا ۵ بار این حرکت را تکرار کنید.

به آرامی چرخش باسن را انجام بدهید و عضلات شکمی را با ورزش درگیر کنید. اگر بتوانید پشت خود را کشیده و عضلات شکم را قوی کنید، درد پشت شما کاهش پیدا می کند. این ورزش را می توانید در حالت دراز کش، نشسته و با توپ انجام دهید.

حالت درازکش:

 بر روی یک سطح صاف به پشت دراز بکشید.

سر خود را با یک بالش کمی بالا بیاورید.

زانوی خود را به حالت زاویه ۹۰ درجه خم کرده و پاها را بالا ببرید.

 باسن و عضلات شکم را منقبض کنید به صورتی که شکم تا جایی که ممکن است به داخل کشیده شود.

خود را کمی از زمین بلند کنید.

این کار را می توانید ۱۰ بار انجام دهید.

حالت  نشسته:

 روی یک صندلی بنشینید بگونه ای که زانوهای شما نود درجه باشد.

کف پا بر روی زمین قرار بگیرد.

 عضلات شکم را به داخل فرو برده و عضلات باسن را منقبض کنید.

 پشت خود را قوس داده و پایین بیاورید به طوری که سینه شما به پاهایتان نزدیک شود.

ورزش و شیردهی

حالت با  توپ:

توپ را بر روی فرش قرار داده و روی آن بنشینید.

کف پای شما بر روی زمین قرار بگیرد.

 با کمک باسن خود توپ را به جلو و عقب ببرید. شانه ها در حالت ثابتی باشند.

می‌توانید این حرکت را به طرفین هم ادامه دهید. به گونه ای که بر روی کمر خود هم کار کنید.

برای این که قسمت بالایی کمر را تقویت کنید مخصوصا در دوران شیردهی که روی این ناحیه فشار زیادی وارد می شود، این ورزش را انجام دهید:

 به صورت صاف بنشینید.

 دست های خود را به دور سینه حلقه کنید و به سمت چپ و راست متمایل شوید.

 بهتر است ۱۰ بار این حرکت را ادامه دهید.

 سپس دستها را دور گردن قرار داده و بدن را به سمت راست و چپ متمایل کنید.

 این حرکت را هم ۱۰ بار انجام دهید.

 دستهای خود را به جلو آورده و در هم گره کنید.

 سپس دست ها را به بالای سر برده و به گونه‌ای بکشید که کمر و دستهای شما به صورت کامل کشیده شود.

 چند ثانیه توقف کرده و سپس دست ها را پایین بیاورید.

ورزش و شیردهی

ورزش مناسب برای گردن

 بر روی سطح صاف بنشینید.

 کمر خود را راست کنید سپس سر خود را به سمت راست و چپ حرکت دهید.

 هنگامی که سر خود را به سمت راست هدایت میکنید به گونه‌ای باشد که گوش شما به شانه یست برسد.

سپس همین کار را از سمت چپ تکرار کنید.

 ورزش هایی که بهتر است در یک ماه اول بعد از زایمان انجام نشود

 هنگامی که خونریزی و ترشحات واژن شما قطع نشده و ادامه دارد، بهتر است به استخر نروید.

اگر عمل سزارین را انجام داده اید بهتر است تا معاینه اول صبر کرده و با اجازه و تجویز پزشک ورزش‌های مناسب را شروع کنید.

  

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کپسول گیاهی کبد چرب موثرترین داروی گیاهی بدون عوارض برای درمان و بهبود کبد چرب و بیماری‌های کبدی است.

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2024-07-04 10:08:03
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2024-07-05 12:18:10
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2024-07-05 17:07:11
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2024-07-05 23:31:27
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2024-07-06 00:20:50
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2024-07-07 00:22:06
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2024-07-07 07:40:21
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Catharine Bleasdale
2024-07-08 19:02:51
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Unlock the Power of Dropshipping with Shopify: The Ultimate Solution for Your Online Business Looking for the best platform to launch your dropshipping business or start a blog? Shopify is your go-to solution! Here's why: Ease of Use: Shopify’s intuitive interface makes it easy for anyone to set up and manage their online store or blog without any technical skills. Extremely Affordable: With a range of pricing plans, Shopify offers solutions that fit any budget, ensuring you get the best value for your money. Comprehensive Tools: From powerful dropshipping integrations to blogging features, Shopify provides all the tools you need to succeed. Reliable and Scalable: Whether you're just starting out or scaling up, Shopify’s robust infrastructure supports your growth at every stage. Join millions of entrepreneurs who trust Shopify to bring their online business dreams to life. Start your free trial today and see how easy and affordable success can be! Simply Visit Us @ shopify.pxf.io/jr04aa And begin Your Own Business journey you Dreamed Of.
Drew Hulsey
2024-07-19 04:50:57
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Edwin Hill
2024-07-27 18:11:34
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Ruth Schreiber
2024-07-30 01:32:31
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Giselle Goffage
2024-07-30 02:55:53
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Katelyn Raiden
2024-07-30 06:41:15
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