Esikhathini somkhuba wesisu namuhla kusetshenziswa kabanzi ukuqeqeshwa ngokomzimba wokwelapha. Ukuzivocavoca okhethekile ngesikhathi sokukhulelwa kuthuthukisa ukujikeleza kwegazi, izinqubo zokuxuba umzimba, imisebenzi yokuphefumula nokugaya umzimba. Ukuphefumula kahle komama ongomuso kunomthelela ekudleni oksijeni egazini nasekuseni kwe-fetus emoyeni. Ngaphezu kwalokho, ukuvivinya umzimba kuthuthukisa ukuqina kwemisipha kanye nemigudu, kuqeda izenzakalo eziqhubekayo emilenzeni nasesikhwameni esincanyana, kusiza ukuqinisa imisipha yegumbi lomzimba.
Izindlela zokuzivivinya umzimba
Kusukela ngesonto lokuqala lesonto le-16, owesifazane okhulelwe ufundiswa amakhono okufunda njalo, ufundiswa ukuphefumula kahle futhi enze umzimba. Ukuzivocavoca phakathi nalesi sikhathi sokukhulelwa kuqinisa uhlelo lwe-musculoskeletal, izinhlelo zokuphefumula nezenhliziyo.
Ukuzivocavoca, kusukela emavikini angu-17 kuya emavikini angu-32, kuhloswe ekuthuthukiseni izimo zokuthuthukiswa komntwana, ukuqinisa imisipha ye-perineum nesisu.
Ukuzivocavoca okungamaviki angu-32 okukhulelwa kuhloswe ukugcina ukusebenza kwezinhlelo ezihlinzeka ukuthuthukiswa nokukhula kwe-fetus.
Ukuzivocavoca kuhlanganisa ukuzivocavoca umzimba okuyimilenze, isiqu, izandla. Ukuzivocavoca okukhethekile nokuphefumula ukuqinisa izinyawo, izibeletho, imisipha yangemuva. Kanti futhi izivivinyo ezithuthukisa ukwandiswa kwe-perineum.
Ukuze uqinise umshini wesisu, yenza lokhu okulandelayo: ngenkathi umile endaweni yokuqala (PI), senza i-torso nokujika kwe-trunk. Silala phansi bese silingisa ibhayisikili, sidabula imilenze yethu (njengezikhali), sikhulisa imilenze yethu nokubhala imidwebo ngemilenze ephakanyisiwe, emidwebeni. Ukwandisa ukuguqulwa kwe-perineum, yenza umzimba nge-flexion enkulu kakhulu, ukukhishwa kwemilenze, ukuzaliswa kwamadolo kanye nokufakwa kwamagundane ndawonye.
Isethi esilinganisiwe yokuzivocavoca
Isiyinkimbinkimbi sokuqala
- Ukuzivocavoca ngeviki 17-32 kuqala ngokuhamba kancane endaweni. Ukuphefumula kufanele kube yifane futhi ikhululekile (2 iminithi). Izandla ezinhlangothini zezitshalo, bese uphakamisa, ume phezu kwezwane, uphefumule, ubuyele ku-FE, siphefumula (phinda kufika ku-6 r).
- Izandla ezihambisana nesifuba, imilenze ye-shoulder width apart. Umzimba uphendukela ngakwesokudla, ngenkathi sisakaza izingalo zethu phambi kwesifuba, siphumule, sibuyele ku-FE, siphumelela (3-4 izikhathi esiqondeni ngasinye).
- Hlala phansi wakho - ukuphefumula, ukugxila phansi ngezingaphambili, uphakamise, uphumelele, ubuyele ku-FE, uthathe umoya, usulele emuva, siphefumula (kuze kube izikhathi ezingu-6). Imilenze egobile imizuzwana engu-30. silingisa ukugibela ibhayisikili. Ngemuva kwemizuzwana engu-30. Senza ukuhamba komlenze wokuhamba (ukulingisa izikhali) Siphakamisa umlenze owodwa, siwususe eceleni, ubuyisele ku-FE (3-4 ama-ruble ngezinyawo ngalinye). Kancane kancane bese uphefumula kakhulu (kufika ku-8 r).
- Siphuma "emine". Siphakamisela isandla sokunxele phambili, futhi umlenze wesokudla uthathwe emuva - umoya, sibuyela ku-FE, siphefumula. Manje ingalo yesokudla ihamba phambili, futhi umlenze wesobunxele uphindela emuva (kuze kube izikhathi ezingu-6).
- Siguqa phansi, sihlale ezithende, siphefumula, sivuke ngamadolo, siphumelele (kuze kube izikhathi eziyi-8).
Isiyinkimbinkimbi sesibili
- Ukuzivocavoca ngeviki lama-32-40 (iqembu elibuthakathaka). Ukuhamba kancane kancane. Ukuphefumula kufanele kube yifane (2 iminithi). Amandla eduze kwesibindi, imilenze ebubanzi bezinhlombe-sikhulisa isandla sethu sokunene phezulu, sithatha isandla sethu sokunxele emuva, siphefumula, sibuyela ku-FE, siphefumula. Sishintsha izandla futhi siphindaphinda umzimba (4 р). Izandla esikhweni, imilenze ihlukaniswe kakhulu - inhale, incike ngakwesokudla, iphakamise isandla sokunene, ibuye, ibuyele ku-FE, ithathe umoya (ngakunye uhlangothi 3 r).
- Silala phansi ngemuva, imilenze iyagoba ukuze izinyawo ziphumule phansi - zifake, ziphakamise isikhumba bese zidweba i-anus, yenza ukuphefumula, ubuyele ku-FE - ukuphefumula, sesivele silele phansi.
- Ukulala emhlane wakhe, imilenze yakhe iqondile, izandla zakhe ngaphansi kwekhanda lakhe - zifakaza, ziqonde imilenze yakhe - i-exhale. Faka - sidlulisela imilenze yethu ezinhlangothini, siphumelele - sinciphisa imilenze yethu, siyathuthukisa - siyanciphisa imilenze yethu, sidlule emhlane (4-6 r).
- Ukulala ohlangothini lwakhe. Siphambukisa umlenze wokunene nesandla sokunene ohlangothini - singenele, singene ku-IP esiyikhiphayo. Ukuzivocavoca sibuyele ngakwesinye icala 4-6 r.
- Ukuma kuzo zonke ezine - ukuphefumula, ukujikijela isiphakamiso sethu, ukwehlisa ikhanda lethu - ukuphefumula, ukuguqula phansi, nokuphakamisa ikhanda lethu phezulu - ukuhumusha (phinda kufika ku-6 r).