Ukubuyela esimweni esivamile emva kokubeletha kuyinto yokuqala ohlwini lokufisa kunoma yimuphi umama osemncane. Iphesenti elincane kakhulu labesifazane abakwazi ukubuyisela ngokugcwele ifomu labo eliphelele ngokugcwele. Ngokuyisisekelo, kungenziwa yiwo wonke umuntu onendlela efanele ebhizinisini. Futhi into yokuqala okufanele ucabange ngayo kusengaphambili indlela yokuqinisa imisipha yomzimba ngesikhathi sokukhulelwa. Phela, lesi yisimo sokuqala sokuthola isibalo esihle kakhulu ngemva nje kokuzalwa.
Inkolelo eqinile yokuthi abesifazane akufanele bathuthele futhi bahlanganyele emidlalweni esebenzayo ngesikhathi sokukhulelwa sekuyisikhathi esidlule into yesikhathi esedlule. Uma kungekho ukuphikisana okhethekile nokukhubazeka okuzalwa, umama akanalo isizathu sokungasebenzi ngesikhathi sonke sokukhulelwa. Imidlalo enemodemu futhi enempilo kuye - isihluthulelo sokululama okulula emva kokubeletha, kanti nangomntwana, naye akasize. Ukubandakanyeka ngokuqondile kule nkambo nokuthuthukiswa kokukhulelwa kuthathwa ngamasipha omzimba. Futhi, ngeshwa, lena yindawo eyinkinga kakhulu yabesifazane abaningi kakhulu.
Ukuzivocavoca ngesikhathi sokukhulelwa kungaqinisa imisipha yomzimba, kugcine isimo esihle, ukuthuthukisa ukujikeleza kwegazi emzimbeni kamama nokunciphisa ingozi yokuvuvukala emaphethelweni nokuthola i-varicose veins.
Futhi, ukuzivocavoca okunjalo kukhulisa ukuzethemba komuntu wesifazane, kumsize alondoloze ithoni yakhe, ngokushesha nokulungiselela kalula ukubeletha futhi, ngokuyinhloko, lula ukubuyela ngokushesha kwifomu esikhathini sokuhamba kwesikhathi.
Kuyinto efiselekayo ukuthi owesifazane ngaphambi kokuqala koqeqesho axoxe nodokotela, lapho ungaqala noma uqhubeke nokuqeqesha ngezinhlelo ezithile. Udinga futhi ukwazi ukuthi kunezimo ezithile ngesikhathi sokukhulelwa ezingavumelani nemidlalo ethile.
Izivivinyo azisebenzisi nini?
Akufanele wenze noma yimuphi umsebenzi uma kunezici ezilandelayo:
- Umfutho wegazi ophakeme obangelwa ukukhulelwa;
- Ukuphazamiseka kwamapulazi;
- Iziphazamiso zangaphambi kwesisu (ithoni ekhuphukile);
- Ukusuka okuqhubekayo ngemva kwamasonto angu-12;
- Ukwanda okweqile komlomo wesibeletho;
- Ukunciphisa ekukhuleni komntwana;
- Ukukhulelwa okuningi;
- Ubukhona bokuphutha noma ukubeletha ngaphambi kwesikhathi.
Uma engekho kulezi zimo ezisebenza kuwe, uma udokotela wakho evuma, ngakho-ke kunconywa ukuba uqale amakilasi ngezinyawo ezincane imizuzu engama-30 nangaphezulu kwezinsuku ezingu-4-5 ngesonto.
Ukuze uvimbele ukulimala ngesikhathi sokukhulelwa, ukuqeqeshwa okuthile kuyadingeka - ukufudumala kahle, ukusebenza kahle kokuzivocavoca, kanye nokusebenzisa amandla noma ukudansa. Imithwalo ngesikhathi sokukhulelwa kumele ihambisane nomthwalo ngaphambi kwayo. Lokhu kusho ukuthi uma owesifazane engakaze ahlanganyele emfundweni engokwenyama, ukukhulelwa akusona isikhathi escono kakhulu sokuthi "udilize" phambili. Kubalulekile ukuqala ukwenza kancane kancane, ngokulinganisela futhi kancane, ngaphandle kokugxila ekusebenzeni kwamakilasi. Uma ngabe usesimweni esihle ngaphambi kokukhulelwa, khona-ke ungakwazi ukushintsha kancane uhlelo loqeqesho, ukulungisa izivivinyo zesibalo sakho esisha. Ngokuvamile, umthwalo awukwazi ukuncishiswa kakhulu - umzimba wakho usulungele wona ..
Ukucindezeleka okukhulu kwesisu nokukhulelwa
Umbuzo othakazelisayo: ingabe umshini wokugcoba omzimba oqinile futhi oqinile ungathinta ukukhula kwesisu ngesikhathi sokukhulelwa? Kukhona umbono wokuthi ngokucindezela okuqinile isisu sizokhula kancane noma ngeke kubonakale nhlobo. Ingabe kuyiqiniso? Impendulo yalo mbuzo ayikho ngokwezigaba. Amaqembu omfutho we-muscle we-press angeke abe "isithiyo esingenakuqothulwa" esibelethweni esikhulayo kanye nokwanda okulandelayo kwesisu. Ama-muscle tissue stretches, ngokuphindaphindiwe ngokweqile ubukhulu bawo bokuqala. Imisipha yomzimba ilungisa futhi ivumelane nezibalo zamanje zomzimba. Kuze kube manje, isayensi ayengazi icala lapho umshini wokunyathelisa osathuthuka ngokweqile wawuyinkinga yenkambo evamile yokukhulelwa.
Ungakhohlwa ukuthi abagijimi abaningi abakhuthele bakhulelwe, bebhebhe futhi babeletha izingane ngaphandle kwethonya elibi lemisipha eqinile yesisu. Ngokuphambene nalokho, ifomu labo elihle elibonakalayo libasiza kuphela, eliphethe isimilo esihle, njengoba imisipha eqeqeshwe yenza umzimba uguquguquke futhi uhlale unomphela, futhi izinguquko emdongeni wesisu azizinkinga futhi kulula. Yingakho inkinga yokuqinisa imisipha yesisu ngesikhathi sokukhulelwa kunoma yikuphi owesifazane kubalulekile, ngakho-ke ngisho nangesikhathi sokukhulelwa i-muscle ithoni yomshini wesisu igcinwa ezingeni. Yiqiniso, ukucabangela izimo ezithile kanye nezici zomzimba womama.
Ukuzivocavoca kwemisipha yomzimba
Ezinyangeni ezine zokuqala, yenza lokhu okulandelayo:
- Themba ngemuva kwakho bese ulungisa imilenze yakho.
- Phakamisa ikhanda lakho bese uzama ukuthinta isifuba sakho ngezinyane lakho.
- Bamba imizuzwana engu-3 bese ubuyela esimweni sokuqala.
- Phinda izikhathi ezingu-5. Yenza lo msebenzi kabili ngosuku.
Bese wenze ukuhamba okufanayo, kodwa ume ngemuva kwakho futhi uncike odongeni. Gcina imisipha enesisu. Phinda usebenzise izikhathi ezingu-5 kabili ngosuku.
Esikhathini emva kwekota yokuqala yokukhulelwa, ukuhlolwa okulandelayo kunconywa:
- Yima emadolweni akho ku-pose "kitty", umgogodla kufanele uhambisane nesitezi.
- Philisa kakhulu bese uzama ukuphumula esiswini sakho, bese uphumelela bese udweba isisu sakho phezulu nangaphezulu.
- Bamba imizuzwana engu-10, uphefumule ngokujwayelekile.
- Yenza isethi esheshayo sezinhlamvu eziqondiswe ngaphakathi. Ngomoya ngamunye, imisipha yabezindaba iqina.
- Ungavumeli imisipha iphumule ngokuphelele phakathi kokuzivocavoca.
- Phuma lapho uzwa ukuthi "uhlaba" hhayi lapho kufanele khona. Ngesikhathi sokuzivocavoca, ungabeki umoya wakho - lokhu kungamisa ukufinyelela kwe-oksijeni kumntwana.
Yenza imizimba kancane futhi igxile. Lalela ngokucophelela umzimba wakho - ngisho noma uzizwa ungakhululekile kahle, yeka ukuzivocavoca.
Ukuhamba okude isikhathi eside kungcono kakhulu kunezemidlalo ekhulelwe i-aerobic, ephakanyiswa kakhulu. Iningi lokuzivocavoca kwe-yoga, liphuma, libuye lifanelekele omama abalindele. Ukuhlala okuhlezi noma ukuma, ukulinganisa okulinganisiwe nokulawulwa nokuphefumula okukhulu - konke kuzohlanganisa ukukhula kwamasipha omzimba. Uma owesifazane ehlanganyela ezemidlalo ezisebenzayo ngaphambi kokukhulelwa, kungamthanda kuphela.