Ingxenye 2. Ukuzilibazisa ngesikhathi sokukhulelwa: yini engakwazi futhi engenakwenziwa?

Siyaqhubeka sicabangela izinketho uma umama esizayo efuna ukuchitha ukuzijabulisa nokuzijabulisa, kodwa ngesikhathi esifanayo ukuhlala ezindaweni zokuphumula akulimazanga kokubili impilo yowesifazane okhulelwe ngokwabo kanye nombuso wengane yakhe yesikhathi esizayo. Kungenzeka yini ukuba ube khona ezinhlanganweni ezifana nezamabhayisikobho, amakhonsathi, amapaki amanzi kanye nama-bowling clubs ngesikhathi sokukhulelwa? Futhi yimiphi imithetho okudingayo ukuze uhambisane nayo?
Imicimbi evelele
Ngesikhathi sokukhulelwa, kuhle kakhulu ukuthola imizwelo emihle kanye nokubuka lapho ubheka amafilimu amnandi noma ukudlala kwezemidlalo, ukuya emakhonsathini. Kulesi simo, umzimba uveza ama-hormone enjabulo - i-endorphins, efakazela ekuthuthukiseni isimo sengqondo kanye nenhlalakahle jikelele yowesifazane okhulelwe kanye nezinhlanzi zakhe. Kusukela ekubukeni amabhayisikobho ama-horror, izimbangi zigcwele izigcawu ezidla igazi, ubudlova kanye namafilimu anezicabha ezinzima ezingokwengqondo ngesikhathi sokukhulelwa, kungcono ukuyeka. Ukucindezeleka okuhlangenwe nakho komuntu lapho ubheka leyo mafilimu nemidlalo, kuphakama ukukhathazeka, ngisho nokuthula kwangaphandle kwengqondo. Amahomori okucindezeleka aholela ekugxileni kwemithambo yegazi, ukwandisa umfutho wegazi, ukwandisa izinga lokushaya kwenhliziyo, ukwandisa i-viscosity yegazi, ukuwohloka kwegazi le-utero-placental blood flow. Ukukhulelwa yisikhathi esihle sokubukeza amabhayisikobho wakho owathandayo, ukufunda izincwadi zakho ozithandayo. Manje kunezinkiza eziningi zomculo nezinoma zokuphumula, nemisindo yemvelo, ehloselwe ukulalela omama besikhathi esizayo.

Imihlangano yamaMisa, izixuku zabalandeli bebhola, abalandeli bezinkanyezi zomculo ze-pop nelasegangeni kufanele bagwenywe ngesikhathi sokukhulelwa, njengoba lokhu kungaba yingozi kakhulu: isixuku singacindezela, sisabise, amathuba okulimala aphezulu. Ngakho-ke, ukuvakasha kwebhola kuhambisana, amakhonsathi, lapho intsha enhle kakhulu-inomqondo omuhle ingcono ukuhlehlisa.

Imisebenzi yamanzi
Amapaki amanzi okuvakasha ungenye yezokuzijabulisa zanamuhla. Amadolobha amakhulu akhiqiza izindawo eziningi ezihamba phambili zamanzi, izibhuku zokubhukuda, ama-saunas nezindawo zokugeza.

Uma kungekho ukuphikisana nezinkinga, ungaqala ukuqhuba echibini nganoma isiphi isikhathi sokukhulelwa. Okokuqala kubalulekile ukubonisana nodokotela, okuholele ukukhulelwa kwakho. Abesifazane abasolisayo ikakhulukazi besaba ukuvakashela amapaki namanzi okubhukuda ngenxa yokwesaba ukutheleleka. Kodwa-ke, ngenkathi ugcina imithetho yokuhlanzeka komuntu siqu (ama-rack slippers, i-cap cap, uvakashele eshaweni ngaphambi nangemva kokugebha echibini), ukuhlala emachibini epaki yamanzi kuphephile ngokuphelele. Ukubhukuda kuyindlela enhle yokuzivocavoca kwabesifazane abakhulelwe futhi kunconywa ochwepheshe abaningi. Lokhu kubangelwa ukuthi ngesikhathi sokubeletha kwengane, umthwalo emapulazini omzimba we-musculo-articular ukwanda, ikakhulukazi emisipha kanye namalungu emilenze nangemuva. Njengoba ukwanda kwesikhathi sokubeletha, isikhungo esivamile sokuvuthwa komzimba siyashintsha, ukuhlanganiswa kokuhamba komama wesifazane okhulelwe kuyashintsha. Amanzi aqeda ukunyakaza okubukhali, kukhululeka kakhulu amalunga omgogodla wemilenze, imilenze, inciphisa ukungezwani kwemisipha, okuyi-akhawunti yesisindo somzimba owengeziwe ezimweni ezivamile, ikuvumela ukuba uphumule, unciphise ukukhathala, ukukhathazeka, kusize ukuvame ukulala. Ukuzivocavoca emzimbeni wokuzivocavoca kwamanzi (ukubhukuda, i-aqua aerobics) kuneqhaza ekuqiniseni imisipha yangemuva, i-press abdominal, imilenze, ithuthukise umzimba, isimo se-cardiovascular, respiratory, central central system. Lokhu ukuqeqeshwa okuhle nokulungiswa komzimba womama esizayo ekuzalweni ngokwaso. Emanzini, umthwalo osebenza emlenzeni wesigungu wezinyopho wehlisa, okuvimbela ukuthuthukiswa noma ukwehla kokubonakaliswa kwe-varicose.

Kodwa-ke, akulungile ukuthi umama wesikhathi esizayo uchungechunge lokuqapha. Ukukhulelwa akunconywa ukuba kuguqulwe amaslayidi amanzi: ukuzamazama komzimba, impikiswano engenzeka emadongeni, ukwesaba nokuhlukumezeka, okungabangela ukwehlukana kwesibeletho, akudingi neze nezingane zakho zesikhathi esizayo. Ngezizathu ezifanayo, kungcono ukuvakashela amapaki amanzi ngesikhathi samahora ambalwa ngosuku. Umsindo, ukuklabalaza ukukhathala, futhi ukushayisana kwamanzi okugibela amanzi noma emigwaqeni yezibibi kungase kube yingozi kulabo omama abalindele. Uma ukubhukuda kungavunyelwe ukunyakaza okubukhali, izimpukane, ukuhlanekezela emuva okuqinile, isici sezitayela ze-crawl, butterfly, ukugijima emanzini avela emaphethelweni emifula kanye nemibhoshongo, egcwele ukushaywa nokulimala. Ivumelekile ukuba i-hydromassage emuva, intamo nendawo yehlombe ngokucindezela okulinganiselwe kwamanzi, kodwa kufanele uqinisekise ukuthi i-jet yamanzi ayishayi isisu.

Ngokuphathelene nokuvakashela ukugeza kwamabhinqa abakhulelwe noma ama-saunas epaki lamanzi, ochwepheshe abaningi bahlelekile kakhulu ngalolu daba: ngesikhathi sokukhulelwa akukhuthazwa ukuvakashela igumbi lomusi. Ngakho-ke, umbuzo wokuthi noma ungayibonakalisa yini umthwalo owengeziwe emzimbeni we-sauna noma i-sauna, kubalulekile ukuxoxa nodokotela, okuholele ukukhulelwa kwakho. Ukushisa ngokweqile kuyingozi kakhulu emzimbeni wengane okhulayo kanye nendlela ejwayelekile yokukhulelwa. Indawo ephephile yokuvakashela i-sauna ne-sauna yi-2 trimester yokukhulelwa, izinga lokushisa ku-sauna kufanele libe ngama-80 degrees. Ku-trimesters ye-1 neyesi-3, lapho uvakashela ibhafu noma i-sauna, amathuba okuqeda ukukhulelwa aphezulu. Ngakho-ke, ukubaluleka okubaluleke kakhulu ukuhlolisisa nokuhamba kancane kancane kukho konke.

Amabhola nezikhonkwane
Umdlalo we bowling uthola ukuthandwa okwandayo. Izinzuzo ze-Bowling ngoba azidingi ukuqeqeshwa okukhethekile, ukuqeqeshwa okude nokuqeqeshwa okukhethekile, kukuvumela ukuba ulayishe okunye ukuphumula, ugweme ukhathala kwabadlali.

Uma kungabikho izinkinga zokukhulelwa, i-bowling ayikhiphi ikambiso yabomama esikhathini esizayo. Noma kunjalo, kufanele kukhunjulwe ukuthi isisindo sebhola akumele sidlule u-2-2.5 kg. Kubuye kudingeke ukuba ugweme ukunyakaza okubukhali kakhulu, ama-amplitude amakhulu. Ngenxa ye-hormone i-relaxin eyenziwa ngesikhathi sokukhulelwa, i-ligamentous apparatus yamajoyina iba lula kakhulu - lokhu kulungiswa kwamalungu e-pelvic kuze kube sekuzalweni kwenza wonke amajoyina (ama-elbow, amadolo) athathwe kalula, okwandisa amathuba okulimala uma enza umzimba omkhulu. Lokhu kumele futhi kukhunjulwe ngenkathi kuqhutshwa ibhola.

Ngakho-ke, isikhathi sokulinda kwengane singashintsha ezinyangeni ezithakazelisayo, sivumele ukuba siphile impilo egcwele kulokhu kungakapheli isikhathi eside sokulungiselela ukugcwaliseka kwesimangaliso esiyinhloko ekuphileni - ukuzalwa kwengane enempilo ende elinde isikhathi eside.