Impilo yowesifazane okhulelwe nokuzivocavoca

Qaphela ngokwakho isiqalo sakho esisha esisha, ngoba kunakho okuqala impilo yakho. Impilo yowesifazane okhulelwe kanye nokuzivocavoca okwandisa ukuqina kwesikhumba nokuzalwa okulula kuyosiza ukunqoba izithiyo ezibuhlungu.

Akusiyo imfihlo ukuthi ngokubonakala kwendoda encane endlini, isikhathi sokulala nokuphumula komama osemncane sincishiswe kakhulu. Kumele sibekezelele ukuthi ukwamukela ukugeza okuphumuzayo kuholela endleleni yokugeza umntwana, futhi cishe akusekho isikhathi esisele sokupheka izitsha zakho ozithandayo ... Isithombe asiyona into ejabulisayo. Ngakho, sithatha konke ezandleni zethu futhi ngaphansi kokulawula kwethu.


Umzuzwana oyinhloko kufanele ulahle isilingo sokuzinikela ngokuphelele kumntwana. Sidinga ukuthola isikhathi sokuzinakekela thina ngokwethu. Uma uzikhukhumeza, ngeke ube namandla anele ukulalela omunye umuntu. Ukuze impilo yowesifazane okhulelwe futhi iqeqeshe imishini ekhethekile, kuphela isifiso somama esizayo sanele.


Buza umbuzo: "Ngingenzenjani mina ukuze nginakho okumele nginike ingane yami?" Futhi kuqala uvumele ukuphumula okuncane. Ukuzama ukuba abazali abahle kakhulu abaphelele. Yamukela ukuthi nakanjani uzokwenza amaphutha, ngoba nje wazi kangane nengane. Futhi lokhu kuvamile. Ingane yakho izofunda futhi ukuvumelanisa nomama nobaba. Indlela engcono kakhulu yokubhekana nalesi simo ukuqonda ukuthi awodwa. Ukusekelwa kwabantu abaseduze kubaluleke kakhulu kumama osemncane kunanini ngaphambili. Yenza isikhathi sokuzilungisa kumyeni wakho, cela abangani bakho ukuthi banakekele imikhiqizo noma, isibonelo, thatha ukuhlanza okwesikhashana ekhaya. Ukuze ube ngumama ongcono, kufanele ube nguye. Futhi manje udinga ukuzizwa unendaba futhi unothando. Lalela iseluleko sethu!

Kusukela ngosuku lokuqala lokuphila komntanakho, khohlwa ukuthi akekho onendaba nawe kangcono kunalena! Akunjalo. Futhi-ke, ngesibindi wabelane isikhathi, ongayinikela yona kuphela. Ukunakekela impilo yowesifazane okhulelwe nokuzivocavoca nsuku zonke, khona-ke uzozizwa kangcono kakhulu.


Vikela ubuhlobo bakho

Kubaluleke kakhulu ukuthi ungakhohlwa ukuthi ungowesifazane, unomuntu othandekayo, ubaba wengane. Ubuhlobo bombhangqwana bungumkhakha lapho izingane zikhula khona. Ubuhlobo obuhle nomngani wakho uzokusiza futhi ekukhuliseni imvuthu. Landela lawa macebiso ukuze ugcine isimo sengqondo sakho futhi ungaphazamisi impilo enhle yowesifazane okhulelwe kanye nokuzivocavoca ukuze uthole impilo enhle kakhulu.


Vumelana

Ukuze ugweme ukuxabana nokungaqondani emva kokuzalwa kwemvuthu, kusengaphambili noma ngemva kokuzalwa kwakhe, usakaze imisebenzi ethile (obani abazohlanganyela ekulungiseni amaphepha, indlu, ukupheka, ukugeza, ukuhamba ngezinyawo).


Khulumisana

Ngamaqiniso futhi masinyane nikhulume ngalokho enikuhlangenwe nakho kokubili-kokubili okuhle nokubi. Shiya indlu ukuhamba. Zama ukwakha izinhlelo zokujoyina masonto onke, noma okungenani kanye ngenyanga. Thola indlela yokuphuma okungenani amahoreni ambalwa ngaphandle kwesigubhu sezinyawo njalo. Nikeza. Nika othandekayo wakho ithuba lokuchitha okungenani isikhathi esisodwa nengane yakho yedwa. Kukhona ithuba lokuthi emva kwalokho uzoqala ukukuqonda kangcono. Into esemqoka ukuthi, ungaphazamisi futhi ungagxeki, ngisho noma enza konke okuhlukile kunakho. Ukunakekela impilo yowesifazane okhulelwe nokuzivocavoca, ngaleyo ndlela udala induduzo ekhululekile kakhulu kwengane yakho.


Dala iqembu

Ngesikhathi sezemidlalo, inkampani yabantu abanomqondo ofanayo uyasiza. Amakilasi wokuzivocavoca ngaphambi kokubeletha noma amaqembu "Mina nomama" sigqugquzela futhi sinciphise amathuba okucindezeleka, ubuyisele impilo kubesifazane abakhulelwe nokuzivocavoca ukuze siphumelele imiphumela engcono kakhulu yokududuzeka ngesikhathi sokuzalwa okuzayo.


Isikhathi sakho

Ngemuva kokuqinisekisa ukuthi unesikhathi samahhala, cabangela, isibonelo, yoga, ukuzindla kanye ... ungazizwa unecala ngakho.

Ungamangazi uma uthola ukuthi isikhathi sakho sokuphumula sehlehlile kakhulu: omama abaningi abasha abaqedi amahora amane kuya kwangu-7 ebusuku. Esimweni esihle kakhulu.


Ithimba lokudla

Ngemuva kwamasonto amane, cela isilwane ukuze unike ingane ibhodlela lokudla ebusuku. Ithuba lokwenza isikhathi sokulala. Ukulala eceleni komntwana. Ukuze bobabili balale ngokushesha ngemuva kokudla, ake u-crumb adle embhedeni wakhe. Yenza abangane nge-nap. Phumla ngenkathi ingane ilele, ngisho noma ikhishi linentitsha yezitsha ezingcolile.


Yiba nesineke

Ucwaningo lubonisa ukuthi omama abancane babhekana nokuntula kokulala kangcono kunabanye abantu, impilo yowesifazane okhulelwe

I-Mood ishintshela, impilo yabesifazane abakhulelwe kanye nezivivinyo ukukhulisa ubuhlungu bokuziphendulela. Abaningi abangama-70-80% omama abasha abhekene "nobunzima bomama" - ukushintsha kwemizwelo ezinsukwini ezimbalwa zokuqala ngemuva kokuzalwa kwengane. Ukucindezeleka kwangempela kwe-postpartum kwe-50% kuqala. Kuvame ukuvela kubesifazane abaye bahlupheka nge-PMS ngaphambilini.

I-Omega-3 Kuvezwe ukuthi emazweni lapho abantu badla khona ukudla okunosolwandle, abacebile ku-Omega-3, i-CDP ikhula kancane kakhulu. Ngosuku, udinga ukuthola okungenani igramu ye-Omega-3. Le asidi ewusizo iqukethe ama-sardine, i-saumon, ama-shrimp, i-avocado, amafutha ashukela namafutha wezinhlanzi.


Ukulala

Uma ingane ilele, awuphumuli? Lokhu kungenye yezici eziyinhloko ezingozini ezenza i-CDP kumama omncane. Yasebenza. Ukuzivocavoca kuyindlela engokwemvelo yokugcina isimo sengqondo esihle. Thuthukisa impilo yengqondo, unciphise ukucindezeleka.


Masihambe!

Akukho lutho ngokushesha futhi kahle ngeke lulahle ukunganakwa ngemva kokubeletha, njengokuzivocavoca. Qala ngokuhamba kalula - nge-1 indlela. Kancane kancane, uzizwa ungcono, qalisa ukwenza imishanguzo esiyincomayo. Usuku nosuku, ukwandise inani lokuphindaphinda, ubalethele izikhathi ezingu-20. Yenza umzimba njalo njalo.


Ukugoba nokuphakamisa

Sukuma, ubambe ama-dumbbell enesisindo esingama-1.5 kuya ku-4 kg ngokuqondile emzimbeni wezintende zezandla ngaphakathi. Lunge, unyawo lwesokunxele emuva, ukuguqa ngamabili amadolo: ibhande langakwesokudla ngaphezu kwe-ankle, liwehlisa phansi phansi phansi, liphakamisa isithende. Lungisa imilenze yakho bese uphuma, uphakamise umlenze osindayo phezulu, uphakamise izingalo zakho emahlombe akho. Buyela endaweni yokuhlala, ngenkathi wehla izandla zakho. Buyela emuva esimweni sokuqala futhi ushintshe umlenze wakho. Ingxenyeni yangaphambili yethanga iqiniswa ngabesifazane, izibhamu, imisipha yamathole kanye ne-biceps.


Ukuzivocavoca ukuphakama kwe-hip ne-dumbbells

Yima emuva esihlalweni, ubambe ama-dumbbell enesisindo esingu-1.5-2.5 kg (izandla eceleni komzimba). Ngokuphefumulelwa, yenza isikwele, uthinte izintambo zesitulo, ngesikhathi esifanayo ugobe izingalo zakho ezinhlangothini ezingeni lehlombe, izintende zibhekane. Lungisa imilenze yakho bese uphuma, uphakamise i-hip yakho yesobunxele, uphakamise izingalo zakho ngama-dumbbells ngaphezu kwekhanda lakho. Buyela esimweni sokuqala. Shintsha unyawo lwakho. Amathanga, ubuso obusenhla kwethanga, ama-hamstrings namahlombe aqiniswa.


Ukuzivocavoca isikhundla sezinambuzane

Yima phambi kwesihlalo esinemuva eliphezulu. Ukubamba ngesandla sakho sokunene, sithembe phambili, kuze kube sezingeni elifanayo kuya phansi. Ngakwesobunxele, bamba i-dumbbell enesisindo esingama-1.5-2.5 kg. Phakamisa isandla sokunene ngakwesokunene, ohlangothini lwehlombe. Ukubamba emuva ngokuqondile, ukugoba isandla sokunxele phansi, ngenkathi ugcina isikhundla se-elbow. Phakamisa ingalo yakho ohlangothini bese ubuyela esimweni sokuqala. Uma usuqedile indlela, shintsha isandla sakho. Ama-shoulder and back back aqiniswa.


Ukuzivocavoca ukugoba ngomlenze wesiphakamiso

Hlala kuzo zonke izingxenye ezine, izingalo ezinkulu kunamahlombe, amadolo ngaphansi kwezintambo zakho. Phakamisa umlenze wesokunxele emuva - ukuze umzimba kusuka ezithende kuya ekhanda udala umugqa oqondile. Ukugcina imisipha yomzimba isisindo, bhonsa izimbambo zakho, wehlisa isifuba sakho phansi. Gcina unyawo lwakho kwisisindo, buyela emuva esimweni sokuqala. Shintsha unyawo lwakho. Uqinisa imisipha yesifuba, iminyango yangaphambili yomzimba we-deltoid, i-triceps, izintambo kanye nemisipha yomzimba.


Ukudonsa umlenze owodwa

Qala emhlane wakho, amadolo atholakala esifubeni sakho. Bhala, bese uphuma, uhlunga imisipha yomzimba, uphakamise ikhanda namahlombe phansi. Ngesikhathi esifanayo, phakamisa umlenze wesokunxele 45 degrees ngenhla. Ukujikijela umlenze wesokudla, udonsela esifubeni bese uwubopha ngezandla zombili. I-Strand imilenze yakho, isikhathi ngasinye sokuphefumula. Uqinisa imisipha yomzimba.


Ukuzivocavoca umzimba

Beka emhlane wakho, uphakamise imilenze yakho uguqe ngamadolo akho, imilenze yakho ifana phansi, faka izandla zakho ngaphansi kwakho. Bhala, bese uphuma, uphakamise ikhanda, amahlombe kanye namahlombe kusukela phansi, udonsa umzimba ezinyaweni, ngenkathi uzigcina ukhona. Buyela esimweni sokuqala. Phinda izikhathi eziningi uma kudingeka. Ngenxa yalolu hlelo, imisipha yomzimba iqiniswa.