Iingenelo zokuSebenza ngexesha lokukhulelwa kunye neeNzuzo zokuHamba

Wazi ntoni ngezibonelelo zokwenza umthambo ngexesha lokukhulelwa?

Abasetyhini abaninzi bafumanisa ukuba ukukhulelwa lelona xesha lifanelekileyo lokuhlala phantsi kwaye uphumle. Kodwa into abantu abaninzi abangayaziyo kukuba eli nqanaba lifuna ukuba umntu wasetyhini omelele kwaye alungiselele ukuzala okunempilo.

Umthwalo owongezelelweyo wokukhulelwa, ukukhathala kwasekuseni kunye neentlungu zangasemva kunokukwenza ukuba ufune ukuhlala yonke imini. Nangona kunjalo, ukungahambi okanye ukwenza umthambo omncinci akuyompilo kwimpilo yakho njengoko kunjalo kusana lwakho olungekazalwa.

Ngokwandayo, uphando lophando lubonisa ukuba izibonelelo zokwenza umthambo ngexesha lokukhulelwa zibaluleke kakhulu kwimpilo kamama neentsana. Imizuzu engama-20 ukuya kwengama-30 yokuzivocavoca okuphakathi kuyacetyiswa kubafazi abakhulelweyo yonke imihla yeveki.

Ngoku silapha kunye nenqaku elicacileyo malunga neenzuzo zokuzivocavoca ngexesha lokukhulelwa, iinzuzo zokuhamba ngexesha lokukhulelwa kunye nokuzivocavoca kufuneka kugwenywe. Ufundeka kakuhle…

Iingenelo Zokujima Ngexa Lokukhulelwa

Inqanda ukufumana ubunzima obugqithisileyo

• Ukuzuza ubunzima akunakuphepheka ngexesha lokukhulelwa, kodwa ukufumana ubunzima obuninzi kunokulimaza impilo yakho kunye nosana lwakho olungekazalwa. 
• Ubunzima obugqithisileyo ngexesha lokukhulelwa kwandisa umngcipheko wesifo sikashukela sokukhulelwa kunye noxinzelelo lwegazi oluphezulu.
• kodwa umthambo rhoqoKuya kukunceda utshise iikhalori ezongezelelweyo kunye nokulawula ubunzima.
• Ukongezelela, ukwenza umthambo ngexesha lokukhulelwa kunciphisa umngcipheko weengxaki zokukhulelwa kunye nokuba nokwenzeka kweengxaki zokuzalwa.

Iyanciphisa amathuba okuqunjelwa

• Ukusebenzisa izongezelelo zentsimbi kunye nokunyusa izinga leprogesterone emzimbeni ngexesha lokukhulelwa ukuqhina kutheni inokuba njalo. 
• Kodwa abasetyhini abakhutheleyo kwaye benza umthambo rhoqo abadli ngokuba nokuqhina.
• Umzimba osebenzayo uqinisekisa ukunyanzeliswa kwamathumbu. Imizuzu nje engama-30 yokuhamba ngokukhawuleza yonke imihla igcina ukuhanjiswa kwamathumbu rhoqo.
• Kwakhona, imithambo ekhanyayo inceda ukugaya kwaye ikhulule ukuqhina. 
• Kunye nokuzivocavoca, kuyafuneka ukonyusa ifayibha yokutya kunye nokuthatha ulwelo ukuthintela ukuqhina.

yehlisa uxinzelelo lwegazi

• Uxinzelelo lwegazi luyenyuka ngexesha lokukhulelwa, kodwa ukuba luyenzeka rhoqo okanye luphezulu kakhulu, lunokubangela i-preeclampsia. 
• Ukuxakeka kunceda ukunciphisa umngcipheko weengxaki zokubeleka ezifana noxinzelelo lwegazi oluphezulu.

Ikhusela isifo seswekile sokukhulelwa

• Ukuzivocavoca rhoqo ukusuka kwinqanaba lokuqala lokukhulelwa kunokunceda ukukhusela isifo sikashukela sokukhulelwa. Le yimeko exhaphake kakhulu kumabhinqa atyebe ngokugqithiseleyo.
• Ukuzivocavoca kuphucula imetabolism ye-glucose kwaye kuthintele ukufumana ubunzima obungenampilo ngexesha lokukhulelwa. ukumelana ne-insuliniyayinciphisa.

iphucula imo

• Enye yeenzuzo zokusebenzisa ngexesha lokukhulelwa kukuba kuphucula isimo sakho sengqondo ngexesha lokukhulelwa. Isebenza njengamachiza kulo mba. 
• Zilolonge, Izibonda ve ixhalaIxhasa ukukhululwa kwe-endorphins emzimbeni, enceda ukuphucula isimo sengqondo.
• Ukongezelela, kunceda ukuphucula umgangatho wokulala, odlala indima ebalulekileyo ekuphuculeni isimo sengqondo.

Ikhulula umqolo kunye neentlungu ze-pelvic

• Ngokuqhelekileyo, abasetyhini bafumana iintlungu ezisezantsi kakhulu ngakumbi njengoko zingena kwi-trimester yesibini neyesithathu. Oku kuzuza ubunzima kunokubangelwa kukutshintsha kwendlela yokuma kunye nezihlunu ezixineneyo.
• Ukuzilolonga yeyona ndlela ilungileyo yokukhulula umqolo okanye iintlungu ze-pelvic. 
• Ukuzivocavoca rhoqo kuqinisa imisipha, enceda umzimba ukuba ujongane kakuhle neentlungu zokukhulelwa.

Ukuphumelela ekujonganeni nokudinwa

• Umthambo wemihla ngemihla uya kukwenza uzive unamandla kwaye ulwe nokudinwa. Ngenxa yokuba umthambo womeleza inkqubo ye-cardiovascular system, ukuze ungadinwa ngokukhawuleza.
• Omnye unobangela wokudinwa ngexesha lokukhulelwa kukungaphumli nokungakwazi ukulala kakuhle ebusuku. Kodwa ukwenza umthambo rhoqo kuya kukhokelela ebuthongweni obunzulu kunye nokuphumla okubuyisela.

Ikhusela imibimbi

• Ukuba nolusu olusempilweni nolukhazimlayo yenye yeenzuzo zokuzilolonga ngexesha lokukhulelwa. Inceda ukugcina ukunwebeka kwesikhumba ngokuphucula ukujikeleza kwegazi.
• Xa umthambo ubangela ukubila, ukhupha netyhefu emzimbeni. Ukongezelela, ukuzivocavoca ngenye yeendlela ezifanelekileyo zokukhusela ubunzima obunzima, obunokuthi kwenzeke kwisisu sakho. stretch marks thintela ukonakala.
• Qalisa imithambo kwangethuba, yitya okunempilo kwaye unakekele kakuhle ulusu lwakho ukuze uthintele ukunwebeka okungathandekiyo kwisisu, esinqeni nasemathangeni.

Amanqaku okuqwalasela xa usenza umthambo ngexesha lokukhulelwa

• Ukuhamba ngumsebenzi omkhulu wokwenza ngexesha lokukhulelwa.
• Olunye ukhetho oluluncedo lubandakanya ukuqubha, umthambo onempembelelo ephantsi, kunye nokukhwela ibhayisekile ngebhayisekile emileyo.
• Kuphephe ukwenza umthambo ngamandla njengoko kuya kukudinisa kakhulu.
• Hlala ufudumele, ulula kwaye upholile ngexesha leseshoni yoqeqesho.
• Sela iziselo ezininzi ukuze uhlale unamanzi.
• Qala ngokucothayo, hlala unomdla kwaye uqhubele phambili.
• Kuya kuba mnandi ngakumbi ukuba wenza umthambo kunye neqabane lakho okanye umhlobo.
• Ukuba awuqinisekanga ukuba umsebenzi othile okanye umsebenzi womzimba ukhuselekile ngexesha lokukhulelwa, jonga ugqirha wakho kuqala.

Iingenelo Zokuhamba Ngexesha Lokukhulelwa

Ngaphezulu, sikhankanye iinzuzo zokuzilolonga ngexesha lokukhulelwa. Sathi owona mthambo umangalisayo onokwenziwa ngeli xesha kukuhamba. Ukuhamba ngexesha lokukhulelwa kunceda umntu ahlale esempilweni kwaye esempilweni. Kwakhona kubaluleke kakhulu kwaye kuyimfuneko kwimpilo yomntwana. Nokuba kukuhamba yonke imihla okanye ukuhamba ngokukhawuleza; Ukuze uzive ufanelekile ixesha elide, kuyimfuneko ukwenza umkhwa wokuhamba ngexesha lokukhulelwa.

Ngaba ukuhamba kunceda ngexesha lokukhulelwa?

Ukuhamba ngelixa ukhulelwe ngumsebenzi omkhulu koomama abakhulelweyo. Iluncedo kakhulu njengoko ayifuni imithambo enzima kwaye ayidinwa imilenze. Unokuhamba nangaliphi na ixesha. Ukongeza, ukuhamba kunceda ukubetha kwentliziyo kunye nemiphunga ngokulawula ukuzuza ubunzima obungenampilo.

Xa uhamba ngexesha lokukhulelwa

Ukuhamba kwabasetyhini abakhulelweyo kunconywa ngabasebenzi abaninzi bezonyango. Unokuqala ukuhamba ukusuka ngosuku lokuqala lokukhulelwa. Yindlela elula kwaye elula yokuzivocavoca enokuthi yenziwe ngexesha lokukhulelwa ngaphandle komngcipheko onokuthi ubekho. Kodwa ngokwengcebiso kagqirha, kufuneka uthathe amanyathelo okhuseleko ngokwexesha okulo.

Iinzuzo zokuhamba ngexesha lokukhulelwa

impilo yomntwana

• Umthambo olula wokuhamba ngexesha lokukhulelwa ugcina ubunzima bukamama nosana buphantsi kolawulo. Usana lutyeba ngendlela esempilweni.

isifo seswekile ekukhulelweni

• Into eqhelekileyo wonke umama omtsha ufumana amanqanaba aphezulu eswekile egazini eliya kukhokelela kuhlobo lwe-2 yeswekile emva kokubeletha. 
• Kwakhona kwandisa ingozi yokuzalwa kwangaphambi kwexesha. 
• Esinye isiphumo lusana olutyebileyo. Ukuhamba ngexesha lokukhulelwa kusempilweni njengoko kuya kugcina ubunzima phantsi kolawulo kwaye ugcine isifo seswekile sokukhulelwa.

Ithuba lokuzalwa eliqhelekileyo

• Ukuhamba ngexesha lokukhulelwa kuya kukuvumela ukuba ube nonikezelo oluqhelekileyo endaweni yecandelo lotyando. 
• Ukuhamba kwandisa ukuguquguquka kwemisipha ye-hip. 
• Kuye kwafakazelwa ukuba ukuhamba kusasa ekuseni ngexesha lokukhulelwa ukuhanjiswa ngokuqhelekileyo kunika iziphumo ezilungileyo.

Ukunciphisa intlungu kunye nokungakhululeki

• Iqhelekile into yokuba oomama abaninzi abakhulelweyo bafumane ukungakhululeki kunye neentlungu kwiindawo ezahlukeneyo zomzimba. 
• Ukuhamba kunceda kakhulu ekunciphiseni nayiphi na intlungu. 

Ilawula ukufumana ubunzima

• Njengoko sichazile kwicandelo malunga neenzuzo zokuzivocavoca ngexesha lokukhulelwa, ukuhamba kunceda umntu ahlale emile. 
• Ilawula ukuzuza ubunzima obungenampilo kwaye ikhuthaza indlela yokuphila esebenzayo. Ukongeza, ukuhamba kuqinisa imisipha kwaye kuphucula impilo yenhliziyo.

indlela yokuphila engenaxinzelelo

• Nokuba kukuxhalaba, ukuphuthelwa, okanye ukudinwa; ukuhamba kunceda ukubabetha bonke kwaye baphile ubomi obonwabisayo ngokubanzi.

Indlela yokuhamba ngexesha lokukhulelwa?

I-Trimester yokuqala

Ikota yokuqala ifikelela kwiiveki ezili-13. Ukuhamba kancinci kulungele kwi-trimester yokuqala. Eyona njongo yeli nqanaba kukuhamba. Ukuhamba ngemizuzu eli-15 ukuya kwengama-20 iintsuku ezine ngeveki kulungile. Unokuqhubeka ngokuyandisa ngokuthe ngcembe ngemizuzu emi-5 ngaphezulu izihlandlo ezihlanu ngeveki.

Inyathelo elilandelayo linqanaba eliphakathi. Kweli nqanaba, hamba iintsuku ezintandathu ngeveki. Qala ngemizuzu engama-20 yokuhamba kwaye ukwenze iintsuku ezintandathu ngeveki. Okokugqibela, jolise uhambo lwemizuzu engama-20 ukuya kwengama-40 iintsuku ezintandathu ngeveki.

Inqanaba elilandelayo linqanaba eliphezulu. Qala ngohambo lwemizuzu engama-20 iintsuku ezintlanu ngeveki. Thatha oko ukuya kwiintsuku ezintandathu. Yongeza umnqantsa kunye nezinyuko kwaye ekugqibeleni kufuneka ube ugubungele imizuzu engama-30 ukuya kuma-60 ekuhambeni kweentsuku ezintandathu.

Ikota yesibini

Ikota yesibini yiveki ye-13 ukuya kwe-25. Qala nge-4-minute yokuhamba 5-10 iintsuku ngeveki. Yandise ukuya kwimizuzu eyi-15 ukuya kwengama-30 kwaye ukwenze iintsuku ezintandathu ngeveki.

Kwinqanaba eliphakathi, qalisa ngemizuzu engama-20 yokuhamba iintsuku ezine ukuya kwezintandathu ngeveki, kunye nobude bexesha elipheleleyo le-30 ukuya kwi-40 imizuzu.

Kwinqanaba eliphezulu abafazi abakhulelweyo, ukuhamba kufuneka kuqalwe ngemizuzu engama-30-40 yokuhamba iintsuku ezintandathu ngeveki. Zimisele ukuhamba ngemizuzu engama-50 ngosuku olunye ngeveki, nokuba ukhwele izinyuko okanye unyuke intaba.

Ikota yesithathu

Iiveki ezingama-26 ukuya kwezingama-40 yikota yesithathu. Iintsuku ezintlanu ukuya kwezintandathu ngeveki luhambo olufanelekileyo ngeli xesha. Usenokungakwazi ukuhamba nesisu esikhulayo. Ukuba ungumqali, qalisa ngemizuzu eyi-10 yokuhamba ngeentsuku ezine ukuya ezintlanu ngeveki. Hamba ngokucothayo kwaye uzame ukungaphefumli ngelixa uhamba ngeli nqanaba. Yima kwaye ucothe ngamaxesha athile. Ekupheleni kokukhulelwa, ngokukodwa kwinyanga ye-9, ukuhamba kufuneka kwenziwe ngokucophelela ngokuthatha zonke izilumkiso.

Ekupheleni kweli xesha, kufuneka uhambe 5-6 imizuzu 15-30 iintsuku ngeveki.

Izinto zokuqwalasela xa uhamba ngexesha lokukhulelwa

Xa uhamba, hlala ukhumbula oku kulandelayo:

• Thatha uhambo lwakho ngokukhuselekileyo. Sukuba noxinzelelo olugqithisileyo. Ukuzigcina usempilweni kwaye usempilweni linyathelo lokhuseleko.
• Thetha ngelixa uhamba ngemizuzu embalwa. Ukuba uzifumana uphefumla nzima, mhlawumbi lixesha lokuba uyeke.
• Ukuba uvakalelwa kakhulu intlungu okanye ukuvuvukala ngokukhawuleza, isiyezi, ukuphelelwa amandla emva kokuhamba, kufuneka uyeke ukuhamba ngokukhawuleza kwaye uthethe nodokotela wakho malunga nokhuseleko lokuhamba phambili.
• Yazi inqanaba lokufaneleka kwakho. Ukuba ungumqali, qalisa ngokuhamba kancinci kwaye kathathu ngemini. Zama ukuthatha ikhefu phakathi kohambo ngalunye. Yongeza usuku okanye njalo xa uziva ulungile. Ekupheleni kokukhulelwa kwakho, kufuneka ukwazi ukuhamba ngokukhawuleza kunangaphambili kwaye ubuncinane iintsuku ezi-3-4 ngeveki. Ukuba uphakathi, qalisa ngokuhamba kane malunga nemizuzu engama-20. Isantya kufuneka sizanywe kwaye ekupheleni kokukhulelwa kwakho kufuneka ulunge ngakumbi kunangaphambili kwaye ukwazi ukuhamba malunga neentsuku ezintlanu ngeveki kwaye uziva unamandla ngayo.

Ukuzivocavoca ngexesha lokukhulelwa kunokuba nemiphumo emibi kunye neenzuzo.

Nangona sonke siyazi ukuba ukuhamba kuhle koomama abakhulelweyo, ngamanye amaxesha kunokuba nemiphumo emibi.

• isiyezi, isiyezi, ukudinwa, ukudinwa, ukopha kwilungu lobufaziQaphela iintlungu zesifuba okanye ubuthathaka. Ukuba ufumana nayiphi na kwezi zinto xa uhamba, jonga ugqirha ngokukhawuleza.
• Ukuba unoxinzelelo lwegazi oluphezulu, isifo senhliziyo okanye isifo semiphunga, qhagamshelana nodokotela ngaphambi kokuba uqale ukuhamba.
• Ukuhamba ngokukhawuleza ngexesha lokukhulelwa kusenokungasoloko kuchanekile. Ukuba unabo nabuphi na ubunzima ngesantya, thoba isantya kwaye unikele ingqalelo!

Indlela yokuhamba ngexesha lokukhulelwa?

Akulula ukuvuka uqalise ukuhamba ngoko nangoko. Nanga amanye amacebiso ekufuneka uwagcine engqondweni...

musa ukuzinyanzela

Ngokubanzi, ukuhamba malunga nemizuzu eyi-150 ngeveki kuthathwa njengekhuselekile kumfazi okhulelweyo. Xa kwahlulwe, kuthatha imizuzu engama-30 ukuhamba iintsuku ezintlanu ngeveki. Kufuneka usebenze ngeli xesha. Okukhona usebenza, kokukhona uya kufumana izibonelelo ezininzi.

Phatha ibhotile yamanzi

Eyona nto ibalulekileyo onokuyenza ngexesha lokukhulelwa akufuneki uphelelwe ngamanzi emzimbeni. Sela amanzi amaninzi xa uhamba kwaye uzilolonge.

Isihlangu esihambayo

Ukuxhasa amaqatha akho, eyona ndlela ilungileyo kukusebenzisa izicathulo zokuhamba. Musa ukunxiba iziliphu okanye izihlangu eziya kuphazamisa iinyawo zakho njengoko zinokutyibilika.

Ungalibali i-sunscreen

Ehlotyeni, ukuphuma ngaphandle kwe-sunscreen kunokubeka ubomi bomntwana wakho emngciphekweni ngenxa yemitha ye-ultraviolet. Iiambrela, iminqwazi kunye neebhotile zamanzi zezinye izinto ezingafanele zingahoywa. Ukuphelelwa ngamanzi emzimbeni kunokunyusa ubushushu bomzimba wakho, nto leyo engalunganga kusana lwakho.

Ukuba unoxinzelelo lwegazi oluphezulu, iingxaki zentliziyo okanye ukukhulelwa okuyingozi, soloko udibana nodokotela wakho ngaphambi kokuba uqale umthambo.

Ngelixa kukho iingenelo zokuzilolonga ngexesha lokukhulelwa, imeko kamama ngamnye okhulelweyo yahlukile. Ngoko ke, inqanaba kunye nemida yokuzivocavoca iya kwahluka kumntu nomntu.

Umzimba usabela njani ekusebenzeni ngexesha lokukhulelwa?

Ngexesha lokukhulelwa, umzimba utshintsha ngeendlela ezininzi. Xa usenza umthambo, unokufumana olu tshintsho:

Ibhalansi: Unokuphulukana nebhalansi yakho ngokulula ngakumbi ngelixa usenza umthambo ngexesha lokukhulelwa.

Ubushushu bomzimba: Ubushushu bomzimba buphezulu kancinci ngexesha lokukhulelwa. Ngenxa yesi sizathu, ubila ngokukhawuleza kunokuba wawungakhulelwanga.

Umphefumlo: Njengoko umntwana ekhula kwaye umzimba wakho utshintsha, uya kufuna ioksijini engakumbi. Xa isisu sakho sisiba sikhulu, ibeka uxinzelelo kwi-diaphragm, isihlunu esinceda ekuphefumleni. Usenokuziva uphelelwa ngumoya ngamanye amaxesha.

Amandla: Umzimba wakho usebenza nzima ukuqinisekisa ukukhula komntwana. Yiyo loo nto unokuziva ulivila ngexesha lokukhulelwa.

Ukubetha: Intliziyo isebenza ngamandla kwaye ibetha ngokukhawuleza ukunika umntwana ioksijini ngexesha lokukhulelwa.

Amalungu: Umzimba wakho uvelisa ngakumbi ezinye iihomoni ngexesha lokukhulelwa. Oku kwenza ukuba izicubu ezixhasa amalungu zikhululeke ngakumbi. Kuphephe iintshukumo ezitsala amalungu.

Imithambo ekufuneka uyiphephe ngexa lokukhulelwa

Nazi iinzuzo zokusebenzisa ngexesha lokukhulelwa. Ngaba ungenza naluphi na uhlobo lomthambo ngelixa ukhulelwe?  Iintlobo ezithile zokuzilolonga azikhuthazwa ngexesha lokukhulelwa. Kuba ibeka uxinzelelo kwisibeleko kwaye inokubulala. Ngoku makhe sijonge imithambo ekufuneka iphetshwe ngexesha lokukhulelwa.

iintshukumo zokuxhuma ezifana nokutsiba

Imithambo ebandakanya ukutsiba kunye neentshukumo zejaringi kufuneka ithintelwe ngokuqinisekileyo ngexesha lokukhulelwa. Iintshukumo ezinjalo ziyaphazamisa. Kunokubangela iingxaki zokulinganisela kumama nosana. Ukwenza naziphi na iintshukumo ezingcangcazelayo kunokukwenzakalisa wena nosana lwakho.

Ukubamba umoya

Kuba ukhulelwe kwaye kufuneka uhlangabezane neemfuno zemizimba yomibini, kucetyiswa ngamandla ukuba uphephe umthambo obandakanya ukubamba umphefumlo. Wena nosana lwakho kufuneka nifumane ioksijini rhoqo, kwaye ukubamba umoya wenu kunokuba yingozi. Nakuphi na ukusilela kwinani le-oksijini ngexesha lokukhulelwa kunokubangela isiphene ekuphuhliseni umntwana ongakazalwa.

Ukudayiva emanzini

Njengoko sitshilo, nayiphi na imithambo ebangela ukungabikho kweoksijini kufuneka igwenywe ngexesha lokukhulelwa. Ukuntywila kwi-scuba diving kuyingozi kakhulu kumama kunye nosana lwakhe olungekazalwa, njengoko kuthintela ukubonelelwa kweoksijini. Lo msebenzi kufuneka ugwenywe ngokungqongqo ngexesha lokukhulelwa ukuze ube nomntwana ophilileyo.

Imithambo ebandakanya iintshukumo eziphambili zesisu

Imithambo efana nokuhlala ngokupheleleyo okanye ukunyuswa kwemilenze ephindwe kabini kukuhamba phambili kwesisu. Ukuzivocavoca okunjalo kubangela uxinzelelo kwimisipha yesisu kwaye kunokubangela ukuba izihlunu zesisu zihlukane kwaye zikrazule kumgca ophakathi, oyingozi kumama kunye nosana.

Imidlalo enomngcipheko wokuwa

Ekubeni umngcipheko wokuwa kunye nokulimala uphezulu kakhulu, i-gymnastics, i-skiing ephantsi, i-snowboarding, njl. Ikuluhlu lwemithambo ekufuneka uyiphephe ngelixa ukhulelwe. Ukufumana ukwenzakala yinto ekungafanele ujongane nayo ngexesha lokukhulelwa kuba inokukhokelela ekuphuphumeni kwesisu. Eminye imidlalo ebandakanyiweyo kolu didi kukutyibiliza emkhenkceni, ukukhwela ihashe, ihoki, ibhola ekhatywayo, ukutsiba bungee, njl. Imisebenzi enjalo kufuneka igwenywe ngokungqongqo ngelixa ukhulelwe, ngakumbi ukhuseleko lomntwana wakho.

Imithambo ebandakanya ukulala ngomqolo

Imithambo yokuphepha ngexesha lokukhulelwa yileyo ibandakanya ukulala ngomqolo. Kuba ukungqengqa ngomqolo ngeli xesha kunokuba yingozi kakhulu kwaye kungakhululeki. Kwesi sithuba, ubunzima besibeleko esakhulayo bucinezela imithambo yegazi emikhulu, ithintela ukujikeleza, nto leyo enokwenzakalisa umntwana ekugqibeleni.

ngasemva

Ii-backbends okanye ezinye ii-twist ziyingozi kakhulu kusana lwakho, ngakumbi ngexesha lokukhulelwa. Ezinye iintshukumo ezibandakanya ukuguquguquka okunzulu kwamalungu nako kunokubangela ukulimala kuwe nakumntwana wakho. Ngoko ke, ukuze ube nokukhulelwa okunempilo, ngokuqinisekileyo kufuneka ugweme ukugoba ngasemva.

ukuma

Ukuma ngxi kunokuthintela ukuhamba kwegazi kwaye ekugqibeleni kukhokelele ekunqongophelweni kweoksijini. Oku kunqongophala kweoksijini kumzimba kamama kunokubangela iingxaki ezahlukeneyo ezinjengokuncipha kokuhamba kwegazi kwimveku engekazalwa. Ngoko ke, kunokubangela imiphumo eyingozi kusana olungekazalwa okanye ukuphuphuma kwesisu.

Kufuneka ndiyeke nini ukwenza umthambo ngexesha lokukhulelwa?

Kukho iimpawu ezilumkisayo ezithunyelwa ngumzimba ezibonisa ukuba umntu makayeke ukwenza umthambo. Kubaluleke kakhulu ukunikela ingqalelo kwezi zibonakaliso zilumkiso, kungenjalo zinokubulala zombini usana kunye nomama ozayo. Ukuba ufumana nayiphi na kwezi mpawu zilandelayo, kufuneka udibane nogqirha ngokukhawuleza:

• Ukopha kwilungu lobufazi: Ukuzivocavoca akufanele kube ngunobangela wokopha kwilungu lobufazi, kodwa ukwenza umthambo ngexesha lokukhulelwa ukopha kwilungu lobufazi kunokubangela ukuphuma kwesisu.
• Ubunzima bokuphefumla ngexesha lokuzilolonga.
• Intloko ebuhlungu
• Ukuba nesiyezi
• iintlungu zesifuba
• ubuthathaka bemisipha
• ukudumba okanye intlungu yethole
• Ukuzalwa kwangoko
• ukunciphisa intshukumo yomntwana
• ukuvuza kwe-amniotic fluid

Imithambo ekhuselekileyo yokwenza ngexesha lokukhulelwa

Ngexesha lokukhulelwa, kubalulekile ukukhetha imisebenzi enomngcipheko omncinci wokuwa okanye nayiphi na ingozi kwi-ligament. Nantsi imithambo ekhuselekileyo nelula onokuyenza lula ekhaya ngexesha lokukhulelwa:

• zotha: Le yinxalenye ebalulekileyo yokuqalisa nawuphi na umthambo. Ukufudumala kulungiselela umzimba wokuzivocavoca kwaye kuthintele ukwenzakala okunokwenzeka.
• Hamba: Lo ngowona msebenzi uxhaphakileyo wenziwa ngexesha lokukhulelwa.
• ibhayisekile emileyo: Lo ngomnye umthambo wokwandisa amandla emisipha yemilenze. Ukukhwela ibhayisekile emileyo ngexesha lokukhulelwa kungcono kunokukhwela ibhayisekile eqhelekileyo. Ngenxa yokuba ukulinganisa ibhayisikili kunye nesisu esikhulayo kunokuba nzima.
• Ukubaleka: Ukubaleka ngexesha lokukhulelwa nako kunokuba yingenelo.
• Yoga
• Pilates
• I-aerobics yamanzi kunye nokuqubha.

Imithambo yokwenza ngexesha lokukhulelwa

Zama ukwenza imithambo endiya kuyichaza ngezantsi imihla ngemihla ngexesha lokukhulelwa. Le mithambo iya kuqinisa imisipha yakho. Iya komeleza amalungu akho, iphucule ukujikeleza, ikhulule iintlungu zomqolo kwaye ikuncede uzive ulungile xa uwonke.

Ukuzivocavoca ukomeleza isisu

Njengoko umntwana wakho ekhula, uya kuqaphela ukuba i-cupping kwi-back back yakho iyanda. Oku kubangela intlungu yakho yomqolo. Ezi ziqhelo zomeleza izihlunu zesisu kwaye zikhulule iintlungu zangasemva.

• Qala kwindawo yebhokisi (kwiinyawo ezi-4) ngamadolo phantsi kwezinqe, izandla phantsi kwamagxa, iminwe ijonge phambili, kunye ne-abs phezulu ukugcina umqolo wakho uthe tye.
• Bamba i-abs yakho kwaye uphakamise umva wakho ukuya kwisilingi. Gcoba i-torso yakho kwaye uvumele intloko yakho iphumle kancinci phambili. 
• Hlala unje imizuzwana embalwa. Emva koko ngokucothayo ubuyele kwindawo yebhokisi. Ulumkele ukuba ungagobeki umqolo wakho.
• Yenza oku amaxesha ali-10 ngokucothayo nangesingqisho.
• Shenxisa umqolo wakho kangangoko unako ukuhamba kakuhle.

Imithambo ye-pelvic tilt

• Yima ngamagxa akho kunye nempundu ngodonga.
• Gcina amadolo akho ethambile.
• Budala umva wakho eludongeni. Hlala ngolu hlobo imizuzwana emi-4 kwaye emva koko ukhulule.
• Phinda ukuya kumaxesha angama-10.

Ungaphinda uqalise nini ukwenza umthambo emva kokuba ubelekile?

Kufuneka uthethe nogqirha wakho malunga nokuba uqala nini ukwenza umthambo kwakhona. Ukuba ubeleke kwilungu lobufazi ngaphandle kweengxaki, ngokuqhelekileyo kukhuselekile ukuqala imithambo kwiintsuku ezimbalwa emva kokubeleka. Ukuba uye waqhawuka uqhaqho okanye ufumana iingxaki, kuyafuneka ukuba ulinde ixesha elide ukuze uqale umthambo emva kokubeleka.

Ukuba wenza umthambo ngexesha lokukhulelwa, kulula ukuqalisa imithambo kwakhona emva kokuba umntwana ezelwe. Qala ngokucotha. Ukuba ufumana intlungu okanye ezinye iingxaki ngelixa usenza umthambo, yima kwaye uthethe nogqirha wakho.

Umthombo: 1, 2, 3, 4