Komawa Wurin Jima'i Bayan na Yi C-section

C-section ba "baƙon da ba shi da wuya" aikin tiyata ne na ciki wanda ke yankewa ta cikin bangarori da dama na bangon ciki zuwa cikin mahaifa. Shi ya sa komawa horo ya bi tsari da ba za ka iya tsallakewa ba, ko da yaya kake da ƙarfi kafin ka yi ciki. Ga wani tsari mai kyau: abin da, lokacin da, da yawa sets, da kuma yadda da yawa nauyi.

Abin da ke faruwa a zahiri a ƙarƙashin alamar

Ana yin ƙwanƙwasawa ta fata, ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin Ƙungiyar fascia tana da mahimmanci a nan shi ne abin da ke watsa kaya lokacin da ka ɗaga wani abu ko tari.

Lokacin warkarwa: a cikin makonni 6 Ƙarfin ƙwayar yana da kusan 50~60% na ƙarfin nama mai lafiya, a watanni uku a kusa da 70%, kuma bayan watanni 61212 wani wuri kusa da 80%. Ba ta taɓa komawa zuwa kashi ɗari ba. Wannan ba dalili ba ne na jin tsoro, dalili ne na kada ka gwada gwajinka na daya a cikin wata na uku.

An kuma yanke ƙananan jijiyoyin fata, don haka numbness ko jin dadi a sama da alamar al'ada ne kuma zai iya wuce watanni 61212.

Makonni 06: Wannan ba horo bane tukuna.

Manufarmu ita ce mu riƙa motsa jiki da numfashi ba tare da mun ɓata ciwon ba.

• Tafiya. Mako na ɗaya: 510 minti, 23 sau a rana, ƙasa mai faɗi. Makonni 2 3: Bayan minti 15. A mako na shida: 25-30 minti a daya tafi.
• Yadda nake numfashi. Sau 2 3 a rana, numfashi 10 a hankali. Ka kwanta a baya, ka ɗora hannunka a kan ƙananan haƙarƙarinka, ka numfasa na dakika 4 don haka haƙarƙarin ya faɗaɗa gefe, ka numfasa na dakika 6. Wannan shi ne tushen duk abin da zai faru daga baya.
• Ɗaga kaya. Babu wani abu da ya fi nauyin jaririn a cikin mai ɗaukar hoto a zahiri har zuwa kilo 5. Babu ɗaukan jariri mai nauyin kilo 12 zuwa 15, babu jakar kaya, babu motar hawa sama da matakala.
• Fitowa daga gado. Ka juya zuwa gefenka, ka sauke kafafunka, ka tura hannunka. Kada ka zauna tsaye daga yin ƙarya a watan farko.

Binciken makonni 6 ba ya ba da haske ga komai.

Binciken da aka saba yi na makonni shida ya tabbatar da cewa raunukan sun kasance masu tsabta kuma mahaifa ta warke. Hakan ba ya nufin cewa an ba ka izinin yin amfani da barbell. Yana nufin za ka iya fara haske, sarrafawa aiki. Idan za ka iya samun ɗaya, kimantawa da likitan ilimin lissafi na ƙasan ƙasan yana da daraja fiye da kowane shiri daga intanet C-section ba ya kare ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙasan ƙ ƙ ƙasan ƙasan ƙasan ƙ ƙ ƙasan ƙ ƙ ƙasan ƙasan ƙ ƙasan ƙ ƙasan ƙ ƙasan ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ

Makonni 612: gina tushe

Sau uku a mako, minti 15 zuwa 20. Babu gaggawa, kuma babu janyewa a kan scars idan ya ja, rage kewayon motsi.

1. Ƙungiyar Glute 3 sets na 12, 2 seconds riƙe a saman.
2. Ƙungiya mai mutuwa Saitin uku na 8 a kowane gefe, a hankali, ƙananan baya a ƙasa.
3. Karnuka masu yawa Saitin uku na 8 a kowane gefe.
4. A lokacin da aka yi amfani da shi a cikin wani wuri mai zurfi. 2 sets na 15.
5. Tafiya ta manomi 6 kg8 kg a kowane hannu, saiti uku na mita 20.
6. Ƙarƙashin jiki zuwa layi daya Saitin uku na 10.

Daga mako 68, da zarar an rufe alamar ba tare da ƙuƙwalwa ba, fara motsawar alamar: 35 minti a rana, ta amfani da yatsunsu don motsa fata sama da ƙasa, gefe zuwa gefe, da kuma cikin da'irar. Ya kamata ya zama abin mamaki, ba mai zafi ba.

Watanni 36: ainihin kaya

Yanzu dakin motsa jiki. Biyu zuwa uku na jiki a mako, 233 saiti na 81212 reps, RPE 6).7 (ma'ana 34 reps bar a cikin tank).

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ fara da 81010 kg.
• Ƙungiyar ta Romaniya ta mutu wani 20 kg mashaya ko 12 16 kg kettlebell.
• Ƙarƙashin ƙarfe guda ɗaya 81212 kg.
• Ƙarƙashin ƙuƙwalwa biyu 57 kg dumbbells.
• Rarraba ƙuƙwalwa nauyin jiki na farko, saiti 3 na 8 a kafa.

Yadda ake ci gaba: idan saiti na ƙarshe ya kasance mai tsabta, ba tare da fitsari ba kuma ba tare da janyewa a kan alamar ba, ƙara 2.5 kg da yawa a zaman na gaba. Idan ka ji ka zubar ko ka ji matsin lamba a ƙasa lokacin da kake amfani da kayan aiki, nauyin yana da nauyi ka ja da baya mataki daya ka koma aikin numfashi.

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ yadda za ka duba shi da kanka

Ka kwanta a kan bayanka, ka durƙusa gwiwoyi, ka ɗora yatsun hannu ɗaya a kan tsakiya a sama da ƙugu. Ka ɗaga kanka da kafaɗun ka kaɗan. Idan rata tsakanin tsokoki na ciki yana da yatsunsu 2 ko ƙasa da haka kuma kasan yana jin tsayayye, kuna da kyau. Idan yana buƙatar yatsunsu 3 ko fiye, ko kasan yana jin taushi da nutsewa, tsallake crunches, push-ups da allon don watanni 3 4 na farko kuma tsaya tare da kwari da tsuntsu da suka mutu, numfashi yayin da kuke aiki. A yatsunsu 3+, duba likitan kwantar da hankali.

Gudun da tsalle-tsalle

Ba kafin wannan ba. 12 makonni, kuma a zahiri makonni 16-20 ga yawancin mutane. Gwada kafin ka fara gudu: Mintuna 30 na tafiya mai sauri ba tare da wata alama ba, 10 na kafa ɗaya, 10 na kafa ɗaya da tsalle 20 a wuri duk ba tare da fitsari ba, ba ciwon pelvic ba kuma babu matsa lamba a ƙasa. Na farko gudu: Minti 1 na gudu / minti 2 na tafiya, mintuna 15 gaba daya.

Abinci, shayarwa da kuma saurin tafiya

Nono yana biyan karin 450500500 kcal a rana. Idan kana shayarwa, kada ka sauka kasa da 1,8002,0002,000 kcal samar da madara da kuma farfadowa ya sha wahala kafin kitsen jikinka. Protein 1.62.2.0 g da kilogram na nauyin jiki (don 70 kg wannan shine 110140140 g kowace rana). Ruwan ruwa 2.53 lita. Matsayin asarar mai mai yiwuwa shine 0.30.0.5 kg a mako, ba fiye da haka ba.

Wani abu kuma: a kan sa'o'i 5 na barci da aka katse, zaman da ya kasance RPE 6 shine RPE 8 a yau. Wannan ba koma baya ba ne, wannan gajiya ne. A irin waɗannan makonni, ka rage lokacin zuwa minti 20 maimakon ka yi watsi da shi.

Lokacin da za ka je wurin likita

Ka je asibiti nan da nan idan kana da:

• zazzabi sama da 38 °C, ja, zafi ko fitarwa daga scar;
• wani ciwo mai ciwo mai ciwo mai ciwo mai ciwo mai ciwo;
• zubar da jini mai yawa (yin wanka a cikin sa'a guda), ko zubar da jini tare da clots bayan mako 6;
• ciwo, ja ko kumburi a ɗaya daga cikin maraƙi, ko ƙarancin numfashi da ciwon kirji wannan yana da gaggawa;
• zubar da fitsari ko bargo, ko jin wani abu yana fitowa daga farji;
• Ciwon da ke ciwo yana kara muni mako bayan mako maimakon ya kwanta.

Gajerun bayanai

• Makonni shida na farko: tafiya kawai (har zuwa minti 30), aikin numfashi, kuma babu wani abu da ya fi 5 kg nauyi.
• Makonni 612: kwari mai mutuwa, tsuntsu kare, gadar glute, tafiya manomi sau 3 a mako na mintuna 152020, da kuma mintuna 35 na motsa jiki na yau da kullum.
• Watanni 36: gym 23x a mako, 23 sets na 812,12, RPE 67, ƙara 2.5 kg a lokaci daya.
• Ba a fara aiki ba a farkon mako na 12, kuma kawai bayan an wuce gwajin 10 na tsalle-tsalle guda ɗaya ba tare da kwarara ba.
• Idan kuna shayarwa: akalla 1,8002,0002,000 kcal, 1,62.2,0 g na furotin da kilogram, kuma ba fiye da 0.5 kg na asarar nauyi a mako ba.