Izinzuzo Zokuzivocavoca Ngesikhathi Ukhulelwe kanye Nezinzuzo Zokuhamba

Yini oyaziyo ngezinzuzo zokuzivocavoca ngesikhathi sokukhulelwa?

Abesifazane abaningi bathola ukukhulelwa njengesikhathi esikahle sokuhlala uphumule. Kodwa abantu abaningi abangakwazi ukuthi lesi sigaba sidinga ukuthi owesifazane aqine futhi alungiselele ukubeletha okunempilo.

Umthwalo owengeziwe wokukhulelwa, ukukhathala kwasekuseni nobuhlungu beqolo kungakwenza ufune ukuhlala usuku lonke. Kodwa-ke, ukunganyakazi noma ukuvocavoca umzimba okuncane akunempilo njengengane yakho engakazalwa.

Ngokwandayo, ucwaningo lubonisa ukuthi izinzuzo zokuzivocavoca ngesikhathi sokukhulelwa zibaluleke kakhulu empilweni kamama nezinsana. Imizuzu engu-20-30 yokuzivocavoca okuphakathi kuyanconywa kwabesifazane abakhulelwe nsuku zonke evikini.

Manje silapha nge-athikili enemininingwane mayelana nezinzuzo zokuzivocavoca ngesikhathi sokukhulelwa, izinzuzo zokuhamba ngesikhathi sokukhulelwa nokuthi yiziphi izivivinyo okufanele zigwenywe. Ukufunda okuhle…

Izinzuzo Zokuzivocavoca Ngesikhathi Sokukhulelwa

Ivimbela ukukhuluphala ngokweqile

• Ukuzuza isisindo akunakugwenywa ngesikhathi sokukhulelwa, kodwa ukukhuluphala kungalimaza impilo yakho kanye nengane yakho engakazalwa. 
• Ukukhuluphala ngokweqile ngesikhathi sokukhulelwa kwandisa ingozi yesifo sikashukela sokukhulelwa kanye nomfutho wegazi ophakeme.
• kodwa ukuvivinya umzimba njaloKuzokusiza ukuthi ushise ama-calories engeziwe futhi ulawule isisindo.
• Ngaphezu kwalokho, ukuzivocavoca ngesikhathi sokukhulelwa kunciphisa ingozi yezinkinga zokukhulelwa kanye namathuba okuba nezinkinga zokuzalwa.

Yehlisa amathuba okuqunjelwa

• Ukusebenzisa izithako zensimbi nokwandisa izinga le-progesterone emzimbeni ngesikhathi sokukhulelwa ukuqunjelwa kungani kungaba njalo. 
• Kodwa abesifazane abakhuthele futhi abazivocavoca njalo abavamisile ukuqunjelwa.
• Umzimba osebenzayo uqinisekisa ukujwayelekile kwamathumbu. Imizuzu engama-30 nje yokuhamba ngokushesha nsuku zonke igcina ukuhanjiswa kwamathumbu kujwayelekile.
• Futhi, izivivinyo ezilula zisiza ukugaya futhi zikhulule ukuqunjelwa. 
• Kanye nokuzivocavoca, kuyadingeka ukwandisa i-fiber yokudla kanye nokudla okuwuketshezi ukuze kuvinjelwe ukuqunjelwa.

kwehlisa umfutho wegazi

• Umfutho wegazi uyakhuphuka ngezikhathi ezithile ngesikhathi sokukhulelwa, kodwa uma kwenzeka kaningi noma uphakeme kakhulu, kungabangela i-preeclampsia. 
• Ukukhuthala kusiza ukunciphisa ingozi yezinkinga zokubelethisa ezifana nomfutho wegazi ophakeme.

Ivimbela isifo sikashukela sokukhulelwa

• Ukuzivocavoca njalo kusukela esigabeni sokuqala sokukhulelwa kungasiza ekuvimbeleni isifo sikashukela sokukhulelwa. Lesi yisimo esijwayeleke kakhulu esitholwa kwabesifazane abakhuluphele.
• Ukuzivocavoca kuthuthukisa i-glucose metabolism futhi kuvimbele ukukhuluphala okungenampilo ngesikhathi sokukhulelwa. ukumelana ne-insuliniyayinciphisa.

kuthuthukisa imizwa

• Enye yezinzuzo zokuzivocavoca ngesikhathi ukhulelwe ukuthi kuthuthukisa isimo sakho sengqondo ngesikhathi ukhulelwe. Isebenza njengezidakamizwa kulokhu. 
• Zivocavoce, izinhlungu ve khathazekaIsekela ukukhululwa kwama-endorphin emzimbeni, okusiza ukuthuthukisa isimo sengqondo.
• Ngaphezu kwalokho, kusiza ukuthuthukisa izinga lokulala, elidlala indima ebalulekile ekuthuthukiseni isimo sengqondo.

Ikhulula iqolo kanye nobuhlungu be-pelvic

• Ngokuvamile, abesifazane babhekana nobuhlungu obuphansi emuva ngokugqama kakhulu njengoba bengena ku-trimester yesibili neyesithathu. Lokhu kuzuza kwesisindo kungabangelwa ukushintsha kokuma kanye nemisipha eqinile.
• Ukuzivocavoca kuyindlela engcono kakhulu yokudambisa iqolo noma ubuhlungu be-pelvic. 
• Ukuzivocavoca njalo kuqinisa imisipha, okusiza umzimba ukubhekana kangcono nezinhlungu zokukhulelwa.

Isebenza kahle ekubhekaneni nokukhathala

• Ukuzivocavoca nsuku zonke kuzokwenza uzizwe unomdlandla futhi ulwe nokukhathala. Ngoba ukuvivinya umzimba kuqinisa isimiso senhliziyo, ukuze ungakhathali ngokushesha.
• Enye imbangela yokukhathala ngesikhathi sokukhulelwa ukungaphumuli nokungakwazi ukulala kahle ebusuku. Kodwa ukuvivinya umzimba njalo kuzoholela ebuthongweni obujulile nokuphumula okuvuselelayo.

Ivimbela imibimbi

• Ukuba nesikhumba esinempilo nesicwebezelayo kungenye yezinzuzo zokuzivocavoca ngesikhathi sokukhulelwa. Isiza ukugcina ukunwebeka kwesikhumba ngokwenza ngcono ukujikeleza kwegazi.
• Uma ukuvivinya umzimba kubangela ukujuluka, kuphinde kukhiphe ubuthi emzimbeni. Ngaphezu kwalokho, ukuzivocavoca kungenye yezindlela ezingcono kakhulu zokuvimbela ukuzuza kwesisindo esiningi, okungenzeka esiswini sakho. ama-stretch marks vimbela ukubhebhetheka.
• Qala ukuzivocavoca kusenesikhathi, yidla ukudla okunempilo futhi unakekele isikhumba sakho ukuze uvimbele ama-stretch marks angathandeki esiswini, ezinqulwini nasemathangeni.

Amaphuzu okufanele acatshangelwe lapho uvivinya umzimba ngesikhathi sokukhulelwa

• Ukuhamba kuwumsebenzi omkhulu wokuzivocavoca ngesikhathi sokukhulelwa.
• Ezinye izinketho eziwusizo zihlanganisa ukubhukuda, ukuvivinya umzimba kwe-aerobic okunomthelela omncane, nokuhamba ngebhayisikili ngebhayisikili elimile.
• Gwema ukuzivocavoca umzimba kakhulu ngoba kuzokukhathaza kakhulu.
• Hlala ufudumele, welula futhi uphole ngesikhathi sokuqeqeshwa.
• Phuza uketshezi oluningi ukuze uhlale uhlanzekile.
• Qala kancane, hlala ukhuthazekile futhi uqhubekele phambili.
• Kuzoba mnandi kakhulu uma uzivocavoca nophathina wakho noma nomngani.
• Uma ungaqiniseki ukuthi umsebenzi othile noma umsebenzi womzimba uphephile ngesikhathi sokukhulelwa, hlola nodokotela wakho kuqala.

Izinzuzo Zokuhamba Ngesikhathi Sokukhulelwa

Ngenhla, sikhulume ngezinzuzo zokuzivocavoca ngesikhathi sokukhulelwa. Sathi ukuzivocavoca okuhle kakhulu okungenziwa phakathi nalesi sikhathi ukuhamba ngezinyawo. Ukuhamba ngesikhathi sokukhulelwa kusiza umuntu ukuthi ahlale eqinile futhi enempilo. Kubaluleke kakhulu futhi kuyadingeka empilweni yengane. Noma ngabe ukuhamba kwansuku zonke noma ukuhamba ngokushesha; Ukuze uzizwe ufanelekile isikhathi eside, kuyadingeka ukwenza umkhuba wokuhamba ngesikhathi sokukhulelwa.

Ingabe ukuhamba kuyasiza ngesikhathi sokukhulelwa?

Ukuhamba ngesikhathi ukhulelwe kuwumsebenzi omuhle kakhulu komama abakhulelwe. Iwusizo kakhulu njengoba ayidingi ukuvivinya umzimba okunzima futhi ayikhathali imilenze. Ungakwazi ukuhamba noma nini. Ngaphezu kwalokho, ukuhamba kuzuzisa ukushaya kwenhliziyo namaphaphu ngokulawula ukuzuza kwesisindo okungenampilo.

Ukuhamba nini ngesikhathi sokukhulelwa

Ukuhamba kwabesifazane abakhulelwe kunconywa ochwepheshe abaningi bezokwelapha. Ungaqala ukuhamba kusukela ngosuku lokuqala lokukhulelwa. Kuyindlela elula futhi elula yokuzivocavoca engenziwa ngesikhathi sokukhulelwa ngaphandle kwengozi engaba khona. Kodwa ngokweseluleko sikadokotela, udinga ukuthatha izinyathelo zokuphepha ngokwesikhathi okuso.

Izinzuzo zokuhamba ngesikhathi sokukhulelwa

impilo yengane

• Ukuzivocavoca okulula kokuhamba ngesikhathi sokukhulelwa kugcina isisindo sikamama nengane silawulwa. Umntwana ukhuluphala ngendlela enempilo.

isifo sikashukela sokukhulelwa

• Into evamile wonke umama osanda kuzalwa abhekana nayo amazinga aphezulu kashukela egazini azoholela ohlotsheni lwesifo sikashukela sohlobo 2 ngemva kokubeletha. 
• Futhi kwandisa ingozi yokuzalwa ngaphambi kwesikhathi. 
• Omunye umphumela kuba ingane ekhuluphele. Ukuhamba ngesikhathi sokukhulelwa kunempilo impela njengoba kuzogcina isisindo silawulwa futhi kuvimbele isifo sikashukela sokukhulelwa.

Amathuba okuzalwa okuvamile

• Ukuhamba ngesikhathi sokukhulelwa kuzokuvumela ukuthi ube nokubeletha okuvamile esikhundleni sokuhlinzwa. 
• Ukuhamba kwandisa ukuguquguquka kwemisipha ye-hip. 
• Kuye kwafakazelwa ukuthi ukuhamba ekuseni kakhulu ngesikhathi sokukhulelwa ukubeletha okuvamile kunikeza imiphumela emihle.

Yehlisa ubuhlungu nokungaphatheki kahle

• Kuvamile ukuthi omama abaningi abakhulelwe bathole ukungakhululeki nobuhlungu ezingxenyeni ezihlukahlukene zomzimba. 
• Ukuhamba kusiza kakhulu ekwehliseni noma yibuphi ubuhlungu. 

Ilawula ukuzuza kwesisindo

• Njengoba sishilo esigabeni sezinzuzo zokuzivocavoca ngesikhathi sokukhulelwa, ukuhamba kusiza umuntu ukuthi ahlale esesimweni esihle. 
• Ilawula ukuzuza kwesisindo esingenampilo futhi ikhuthaza indlela yokuphila esebenzayo. Ngaphezu kwalokho, ukuhamba kuqinisa imisipha futhi kuthuthukisa impilo yenhliziyo nemithambo yegazi.

ukucindezeleka ukuphila free

• Kungakhathaliseki ukuthi ukukhathazeka, ukuqwasha, noma ukukhathala; ukuhamba kusiza ukubahlula bonke futhi kuphile impilo ejabulisayo.

Indlela yokuhamba ngesikhathi sokukhulelwa?

I-Trimester yokuqala

I-trimester yokuqala ingafika kumaviki ayi-13. Ukuhamba kancane kulungele ku-trimester yokuqala. Inhloso yalesi siteji wukuhamba ngezinyawo. Ukuhamba imizuzu engu-15 kuya kwengama-20 izinsuku ezine ngesonto kulungile. Ungaqhubeka ngokuyikhulisa kancane kancane eminye imizuzu emi-5 izikhathi ezinhlanu ngesonto.

Isinyathelo esilandelayo yizinga eliphakathi. Kulesi sigaba, hamba izinsuku eziyisithupha ngesonto. Qala ngemizuzu engama-20 yokuhamba futhi ukwenze izinsuku eziyisithupha ngesonto. Ekugcineni, hlose ukuhamba imizuzu engama-20 kuye kwengama-40 izinsuku eziyisithupha ngesonto.

Isigaba esilandelayo yisigaba esithuthukisiwe. Qala ngokuhamba imizuzu engu-20 izinsuku ezinhlanu ngesonto. Thatha lokho kuze kube yizinsuku eziyisithupha. Engeza umqansa kanye nezitebhisi futhi ekupheleni kufanele ngabe usuhlanganise imizuzu engama-30 kuya kwengama-60 phakathi nezinsuku eziyisithupha.

I-Trimester Yesibili

I-trimester yesibili isukela ku-13 kuye ku-25. Qala ngokuhamba kwemizuzu engu-4 izinsuku ezingu-5-10 ngesonto. Yengeze imizuzu eyi-15 kuye kwengama-30 futhi ukwenze izinsuku eziyisithupha ngesonto.

Esigabeni esimaphakathi, qala ngemizuzu engama-20 yokuhamba izinsuku ezine kuya kweziyisithupha ngesonto, ubude besikhathi obuyimizuzu engama-30 kuye kwengama-40.

Esigabeni esithuthukile kwabesifazane abakhulelwe, ukuhamba kufanele kuqalwe ngemizuzu engama-30-40 yokuhamba izinsuku eziyisithupha ngesonto. Zimisele ukuhamba imizuzu engu-50 usuku olulodwa ngeviki, noma ukugibela izitebhisi noma ukuhamba ukhuphuka.

I-Trimester Yesithathu

Amaviki angama-26 kuye kwangama-40 yi-trimester yesithathu. Izinsuku ezinhlanu kuya kweziyisithupha ngesonto uhambo oluhle ngalesi sikhathi. Ungase ungakwazi ukuhamba nesisu esikhulayo. Uma ungumuntu osaqalayo, qala ngokuhamba kwemizuzu engu-10 izinsuku ezine kuya kweziyisihlanu ngesonto. Hamba kancane futhi uzame ukungaphefumuli ngenkathi uhamba phakathi nalesi sigaba. Yima futhi wehlise ijubane ngezikhathi ezithile. Ekupheleni kokukhulelwa, ikakhulukazi ngenyanga ye-9, ukuhamba kufanele kwenziwe ngokucophelela ngokuthatha zonke izinyathelo zokuphepha.

Ekupheleni kwalesi sikhathi, kufanele uhambe imizuzu engu-5-6 izinsuku ezingu-15-30 ngesonto.

Izinto okufanele uzicabangele lapho uhamba ngesikhathi sokukhulelwa

Ngenkathi uhamba ngezinyawo, hlala ukhumbula okulandelayo:

• Thatha uhambo lwakho ngokuphepha. Ungabi nengcindezi ngokweqile. Ukuzigcina uphilile futhi unempilo kuyisinyathelo sokuzivikela.
• Khuluma ngenkathi uhamba njalo emizuzwini embalwa. Uma uzithola uhefuzela, cishe yisikhathi sokuma.
• Uma uzwa ubuhlungu obuningi noma ukuvuvukala okungazelelwe, isiyezi, ukuphelelwa amandla ngemva kokuhamba, kufanele uyeke ukuhamba ngokushesha futhi ukhulume nodokotela wakho mayelana nokuphepha kokuhamba ngokuqhubekayo.
• Yazi izinga lakho lokufaneleka. Uma usaqala, qala ngokuhamba kancane futhi kathathu ngosuku. Zama ukuthatha usuku lokuphumula phakathi kohambo ngalunye. Engeza usuku noma ngaphezulu lapho uzizwa ulungile. Ekupheleni kokukhulelwa kwakho, kufanele ukwazi ukuhamba ngokushesha kunangaphambili futhi okungenani izinsuku ezingu-3-4 ngesonto. Uma uphakathi nendawo, qala ngokuhamba izikhathi ezine cishe imizuzu engama-20. Isivinini kufanele sizanywe futhi ekupheleni kokukhulelwa kwakho kufanele uphile kangcono kunangaphambili futhi ukwazi ukuhamba cishe izinsuku ezinhlanu ngesonto futhi uzizwe unomdlandla ngakho.

Ukuzivocavoca ngesikhathi sokukhulelwa kungaba nemiphumela engemihle kanye nezinzuzo.

Nakuba sonke sazi ukuthi ukuhamba kuhle komama abakhulelwe, ngezinye izikhathi kungaba nemiphumela engemihle.

• ukuquleka, ukukhathala, isiyezi, ukudlikiza, ukopha kwesitho sangasese sowesifazaneQaphela ubuhlungu besifuba noma ubuthakathaka. Uma uhlangabezana nanoma yikuphi kwalokhu ngenkathi uhamba, bonana nodokotela ngokushesha.
• Uma unomfutho wegazi ophakeme, isifo senhliziyo noma isifo samaphaphu, thintana nodokotela ngaphambi kokuba uqale ukuhamba.
• Ukuhamba ngokushesha ngesikhathi sokukhulelwa kungase kungabi njalo njalo. Uma unobunzima ngesivinini, yehlisa ijubane futhi unake!

Indlela yokuhamba ngesikhathi sokukhulelwa?

Akulula ukusukuma uqale ukuhamba ngaso leso sikhathi. Nawa amathiphu okufanele uwakhumbule...

ungaziphoqi

Ngokuvamile, ukuhamba imizuzu engaba ngu-150 ngesonto kuthathwa njengokuphephile kowesifazane okhulelwe. Uma kuhlukaniswa, kuthatha uhambo lwemizuzu engama-30 izinsuku ezinhlanu ngesonto. Kufanele usebenze ngalesi sikhathi. Uma usebenza kakhulu, uzothola izinzuzo ezengeziwe.

Phatha ibhodlela lamanzi

Into ebaluleke kakhulu okufanele yenziwe ngesikhathi sokukhulelwa akufanele uphelelwe amanzi. Phuza amanzi amaningi ngenkathi uhamba futhi uzivocavoca.

Isicathulo sokuhamba

Ukusekela amaqakala akho, indlela engcono kakhulu ukusebenzisa izicathulo zokuhamba. Ungawagqoki ama-slippers noma izicathulo ezizophazamisa izinyawo zakho njengoba zingashelela.

Ungakhohlwa ukuvikela ilanga

Ehlobo, ukuphuma ngaphandle kokuvikela ilanga kungabeka impilo yengane yakho engozini ngenxa yemisebe ye-ultraviolet. Izambulela, izigqoko namabhodlela amanzi ngezinye izinto okungafanele zishaywe indiva. Ukuphelelwa amanzi emzimbeni kungakhuphula izinga lokushisa lomzimba wakho, okungekuhle enganeni yakho.

Uma unomfutho wegazi ophakeme, izinkinga zenhliziyo noma ukukhulelwa okuyingozi, njalo thintana nodokotela wakho ngaphambi kokuqala ukuvivinya umzimba.

Nakuba kunezinzuzo zokuzivocavoca ngesikhathi sokukhulelwa, isimo sikamama okhulelwe sihlukile. Ngakho-ke, izinga nemikhawulo yokuzivocavoca izohluka kumuntu nomuntu.

Umzimba usabela kanjani ekuzilolongeni ngesikhathi sokukhulelwa?

Ngesikhathi sokukhulelwa, umzimba ushintsha ngezindlela eziningi. Lapho uzivocavoca, ungase ube nalezi zinguquko:

ibhalansi: Ungase ulahlekelwe ibhalansi yakho kalula ngenkathi uzivocavoca ngesikhathi ukhulelwe.

Izinga lokushisa lomzimba: Izinga lokushisa lomzimba liphakeme kancane ngesikhathi sokukhulelwa. Ngenxa yalesi sizathu, ujuluka ngokushesha kunangesikhathi ungakhulelwe.

Ukuphefumula: Njengoba umntwana ekhula futhi umzimba wakho ushintsha, uzodinga umoya-mpilo owengeziwe. Lapho isisu sakho siba sikhulu, sicindezela i-diaphragm, umsipha osiza ekuphefumuleni. Ungase uzizwe uphelelwa umoya ngezinye izikhathi.

Amandla: Umzimba wakho usebenza kanzima ukuqinisekisa ukukhula komntwana. Yingakho ungase uzizwe uvilapha ngesikhathi sokukhulelwa.

I-Pulse: Inhliziyo isebenza kanzima futhi ishaya ngokushesha ukuze inikeze umntwana umoya-mpilo ngesikhathi ekhulelwe.

Amalunga: Umzimba wakho ukhiqiza amahomoni amaningi ngesikhathi sokukhulelwa. Lokhu kwenza izicubu ezisekela amalunga zibe ntofontofo. Gwema ukunyakaza okucindezela amalunga.

Ukuzivocavoca Okufanele Ugweme Ngesikhathi Sokukhulelwa

Nazi izinzuzo zokuzivocavoca ngesikhathi sokukhulelwa. Ngakho ungakwazi ukwenza noma yiluphi uhlobo lokuzivocavoca ngenkathi ukhulelwe?  Izinhlobo ezithile zokuzivocavoca azinconywa ngesikhathi sokukhulelwa. Ngoba icindezela esibelethweni futhi ingabulala. Manje ake sibheke izivivinyo okufanele zigwenywe ngesikhathi sokukhulelwa.

ukunyakaza okunyakazayo njengokugxuma

Ukuzivocavoca okubandakanya ukugxuma kanye nokunyakaza kwe-jarring kufanele nakanjani kugwenywe ngesikhathi sokukhulelwa. Ukunyakaza okunjalo kuyaphazamisa. Kungadala izinkinga zokulinganisela kubo bobabili umama nengane. Ukwenza noma yikuphi ukunyakaza okungama-jerky kungalimaza wena nengane yakho.

Ebambe umoya

Njengoba ukhulelwe futhi kufanele uhlangabezane nezidingo zayo yomibili imizimba, kunconywa kakhulu ukugwema ukuvivinya umzimba okuhlanganisa ukubamba umoya. Wena nosana lwakho nidinga umoya-mpilo njalo, futhi ukubamba umoya wenu kungabulala. Noma yikuphi ukuntuleka kwenani le-oxygen ngesikhathi sokukhulelwa kungabangela ukukhubazeka ekuthuthukiseni umntwana ongakazalwa.

Ukuntweza emanzini

Njengoba sishilo, noma yikuphi ukuzivocavoca okubangela ukuntuleka komoya-mpilo kufanele kugwenywe ngesikhathi sokukhulelwa. I-scuba diving iyingozi kakhulu kumama kanye nengane yakhe engakazalwa, njengoba inqamula umoya-mpilo. Lo msebenzi kufanele ugwenywe ngokuqinile ngesikhathi sokukhulelwa ukuze ube nomntwana onempilo.

Ukuzivocavoca okubandakanya ukunyakaza kwesisu okuthuthukisiwe

Ukuzivocavoca okufana nokuhlala ngokugcwele noma ukuphakamisa imilenze ephindwe kabili kungukunyakaza kwesisu okuya phambili. Ukuzivocavoca okunjalo kubangela ukucindezeleka emisipha yesisu futhi kungabangela imisipha yesisu ukuba ihlukane futhi idabuke emgqeni ophakathi, okuyingozi kubo bobabili umama nengane.

Ezemidlalo ezisengozini yokuwa

I-Gymnastics, ukushushuluza ekwehleni, i-snowboarding, njll., njengoba ingozi yokuwa nokulimala iphezulu kakhulu. Isohlwini lwezivivinyo okufanele uzigweme ngenkathi ukhulelwe. Ukulimala yinto okungafanele ubhekane nayo ngesikhathi ukhulelwe ngoba kungaholela ekuphuphumeni kwesisu. Eminye imidlalo efakwe kulesi sigaba ukushushuluza eqhweni, ukugibela amahhashi, ihokhi, ibhola likanobhutshuzwayo, i-bungee jumping, njll. Imisebenzi enjalo kufanele igwenywe ngokuqinile ngenkathi ukhulelwe, ikakhulukazi ukuphepha kwengane yakho.

Ukuzivocavoca okubandakanya ukulala ngomhlane

Izivivinyo okufanele uzigweme ngesikhathi ukhulelwe yilezo ezibandakanya ukulala ngomhlane. Ngoba ukulala ngomhlane phakathi nalesi sikhathi kungaba yingozi kakhulu futhi kungakhululeki. Kulesi simo, isisindo sesibeletho esikhulayo sicindezela imithambo yakho yegazi emikhulu, sinqande ukujikeleza kwegazi, okungase kulimaze umntwana ekugcineni.

ama-backbends

Ama-backbends noma amanye ama-twist ayingozi kakhulu enganeni yakho, ikakhulukazi ngesikhathi sokukhulelwa. Okunye ukunyakaza okubandakanya ukuguquguquka okujulile kwamalunga nakho kungabangela ukulimala kuwe nosana lwakho. Ngakho-ke, ukuze ube nokukhulelwa okunempilo, kufanele nakanjani ugweme ukugoba emuva.

ukuma namanje

Ukuma unganyakazi kunganqanda ukugeleza kwegazi futhi ekugcineni kuholele ekuntulekeni komoyampilo. Lokhu kuntuleka komoyampilo emzimbeni kamama kungabangela izinkinga ezihlukahlukene njengokuncipha kokugeleza kwegazi embungwini. Ngakho-ke, kungabangela imiphumela eyingozi enganeni engakazalwa noma ukuphuphuma kwesisu.

Kufanele ngiyeke nini ukuzivocavoca ngesikhathi sokukhulelwa?

Kunezimpawu zokuxwayisa ezithunyelwa ngumzimba ezikhomba ukuthi lowo muntu akayeke ukujima. Kubaluleke kakhulu ukunaka lezi zimpawu eziyisixwayiso, ngaphandle kwalokho zingabulala kokubili umbungu kanye nomama okhulelwe. Uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo, kufanele uthintane nodokotela ngokushesha:

• Ukopha kwesitho sangasese sowesifazane: Ukuzivocavoca akufanele kube yimbangela yokopha esithweni sangasese, kodwa ukuzivocavoca ngesikhathi sokukhulelwa ukopha kungabangela ukuphuphuma kwesisu.
• Ukuphefumula kanzima ngesikhathi sokuzivocavoca.
• Ubuhlungu bekhanda
• Isiyezi
• ubuhlungu besifuba
• ubuthakathaka bemisipha
• ukuvuvukala noma ubuhlungu bethole
• Ukuzalwa ngaphambi kwesikhathi
• ukunyakaza kwe-fetus kuncishisiwe
• ukuvuza kwe-amniotic fluid

Ukuzivocavoca okuphephile okufanele ukwenze ngesikhathi sokukhulelwa

Ngesikhathi sokukhulelwa, kubalulekile ukukhetha imisebenzi enengozi ephansi yokuwa noma ukulimala komsipha. Nazi izivivinyo eziphephile nezilula ongazenza kalula ekhaya ngesikhathi sokukhulelwa:

• Kufutfumeta: Lokhu kuyingxenye ebalulekile yokuqala noma yikuphi ukuvivinya umzimba. Ukufudumala kulungiselela umzimba ukuvivinya umzimba futhi kuvimbela ukulimala okungenzeka.
• Hamba: Lona ukuzivocavoca okuvamile okwenziwa ngesikhathi sokukhulelwa.
• ibhayisikili elimile: Lona omunye umsebenzi wokwandisa amandla emisipha yemilenze. Ukugibela ibhayisikili elimile ngesikhathi sokukhulelwa kungcono kunokugibela ibhayisikili elivamile. Ngoba ukulinganisa ibhayisikili ngesisu esikhulayo kungaba nzima.
• ukugijima: Ukugijima ngesikhathi sokukhulelwa nakho kungaba yinzuzo.
• Yoga
• Pilates
• I-aerobics yamanzi nokubhukuda.

Ukuzivocavoca okufanele ukwenze ngesikhathi sokukhulelwa

Zama ukwenza izivivinyo engizozichaza ngezansi nsuku zonke ngesikhathi sokukhulelwa. Lezi zivivinyo zizoqinisa imisipha yakho. Kuzophinde kuqinise amalunga akho, kuthuthukise ukujikeleza kwegazi, kudambise izinhlungu emuva futhi kukusize uzizwe ukahle ngokuphelele.

Izivivinyo zokuqinisa isisu

Njengoba ingane yakho ikhula, uzobona ukuthi i-cupping emhlane wakho ophansi iyanda. Lokhu kubangela ubuhlungu bakho emuva. Lezi zivivinyo ziqinisa imisipha yesisu futhi zikhulule ubuhlungu emuva.

• Qala endaweni yebhokisi (ngamafidi angu-4) ngamadolo ngaphansi kwezinqulu, izandla ngaphansi kwamahlombe, iminwe ibheke phambili, kanye ne-abs phezulu ukuze ugcine umhlane wakho uqondile.
• Bamba i-abs yakho bese uphakamisa umhlane wakho ubheke ophahleni. Gcoba i-torso yakho bese uvumela ikhanda lakho likhululeke kancane liye phambili. 
• Hlala kanje imizuzwana embalwa. Bese ubuyela kancane endaweni yebhokisi. Qaphela ukuthi ungagodli umhlane wakho.
• Yenza lokhu izikhathi ezingu-10 kancane futhi ngesigqi.
• Nyakazisa umhlane wakho ngendlela ongakwazi ngayo ukunyakaza kahle.

ukuzivocavoca kwe-pelvic enyakazayo

• Yima namahlombe akho futhi ubambelele odongeni.
• Gcina amadolo akho ethambile.
• Budala emuva odongeni. Hlala kanje imizuzwana emi-4 bese uyakhulula.
• Phinda izikhathi ezingu-10.

Ungaqala nini ukuvivinya umzimba futhi ngemva kokubeletha?

Kufanele ukhulume nodokotela wakho mayelana nokuthi ungaqala nini ukujima futhi. Uma ubeletha esithweni sangasese sangasese ngaphandle kwezinkinga, ngokuvamile kuphephile ukuqala ukuvocavoca umzimba ezinsukwini ezimbalwa ngemva kokubeletha. Uma ngabe uhlinzwe ngokuhlinzwa noma uhlangabezana nezinkinga, kuyadingeka ukuthi ulinde isikhathi eside ukuze uqale ukuzivocavoca ngemva kokubeletha.

Uma uzivocavoca ngesikhathi ukhulelwe, kuba lula ukuthi uqale futhi ukuzivocavoca ngemva kokuzalwa kwengane. Qala kancane. Uma uzwa ubuhlungu noma ezinye izinkinga ngenkathi uzivocavoca, yima futhi ukhulume nodokotela wakho.

Izithenjwa: 1, 2, 3, 4