Kubalulekile ukukhumbula ukuthi ukukhulelwa akusona isifo, futhi ngokuthuthukiswa kwayo okujwayelekile umama ozayo kufanele adlulise. Lokhu akuthinti nje umzimba wakhe kuphela, kodwa futhi ukuthuthukisa ingane. Kunconywa ukuthi usebenzise ukuzivocavoca umzimba ngokulinganisela imizuzu engama-30 noma ngaphezulu.
Kungani ukudansa kwesisu kuqhubekela phambili ngokwengeziwe phakathi kwabesifazane abakhulelwe? Udaba lokuthi emkhakheni waseMpumalanga kukhona ukunakwa okukhethekile okukhokhwa owesifazane njengomama ozayo, futhi impilo yakhe ingaphansi kokulawula ngokucophelela. Kwabesifazane abakhulelwe izincomo ezikhethekile zenziwa, futhi imidlalo iyinxenye yabo ebalulekile. Lapho kuthuthukiswa uhlelo lwamakilasi, kukhethwa ukuqeqeshwa okukhethekile, okuhlose ukulungiselela lawo maqembu omzimba ahlanganyela ekubelethweni. Ukunyakaza kweplastiki ezinqulwini kunika umthwalo omuhle kakhulu emisipha ye-pelvis kanye nomshini wesisu, futhi empeleni banomthwalo wemikhakha eqinile enqubo yokubeletha.
Kucaciswa ukuthi uma ngesikhathi sokukhulelwa owesifazane ehlanganyela ekudanseni, ingozi yezinkinga kanye namathuba okungenelela kwezokwelapha ngesikhathi sokubeletha kuncishisiwe, isikhathi sokucindezeleka ngemuva kokubeletha sincishisiwe, kuncane kakhulu. Ngemuva kokubeletha, imisipha eqeqeshiwe ngokushesha ibuyele emveni futhi omama abancane bakuthola kulula ukubuyisela ifomu lokubeletha ngaphambi kokubeletha.
Ngaphezu kwemisipha ye-pelvis kanye nomshini wokucindezela, imisipha yezingalo namahlombe nawo aqeqeshwa ngesikhathi sokuzivocavoca, ngenxa yalokho, ingxenye engaphezulu ye-trunk ibheka i-taut, kanti isifuba sigcina isimo sayo sokubeletha.
Yiqiniso, phakathi nemidanso, imisipha yemilenze ithola umthwalo. Lena yindlela enhle kakhulu yokuvimbela ukuvuvukala okuvame ukwenzeka phakathi nonyaka wokugcina futhi kungaholela emithanjeni ye-varicose.
Ngesikhathi sokukhulelwa, abesifazane abaningi bakhononda ubuhlungu esifundeni se-lumbar futhi babuyele ngokujwayelekile. Lokhu kungenxa yokuthi umthwalo ongenhla wenyuka, futhi isikhungo sokuvuthwa komzimba siyashintsha, futhi lokhu kubangela ukuba owesifazane ahambe, elele kancane emuva - ngakho kulula ukugcina umzimba uqobo, kodwa ngemuva kokukhathala ngaphezulu. Ngamazinga okudansa avamile, umzimba ulungele ukwanda kwesisindo, omama abazayo baqala ukulawula kangcono umzimba wabo, kulula ngabo ukugcina ibhalansi. Ukungahambi kahle nokungahambi kahle okungavela ngenxa yesisu esikhulayo, ukunyamalala, ukunyakaza kube bushelelezi futhi kunomusa.
Futhi indima yengqondo yemidanso ibaluleke kakhulu. Ngaphandle kokuthi beletha injabulo yokuzijabulisa, ukudansa kusiza owesifazane ukuba alondoloze ukuzethemba, azizwe eguquguqukayo, wesifazane, enhle. Futhi imizwelo emihle nemicabango emihle kuyadingeka kakhulu kumama ozayo.
Uma owesifazane enquma ukwenza isidlo sokubeletha ngesikhathi sokukhulelwa, anganikezwa amathiphu ambalwa.
Okokuqala, phakathi nezifundo kudingeka ulalele imizwa yakho. Ungakhathazeki. Ukuhlanganyela ngothando ngokudansa noma ezinye izinhlobo zomsebenzi ongokomzimba kungaba ngemuva kokubeletha (futhi hhayi ngokushesha), futhi esimweni esinzima kangaka kudingeka uzivikele. Uma ngokungazelelwe phakathi neseshini kwakukhona ugozi, ubuhlungu noma uhlobo oluthile lokungahambi kahle, kungcono ukuyeka ukuqeqeshwa, uthathe ikhefu emakilasini, uthintane nodokotela.
Okwesibili, udinga ukhetho ngokuthanda umqeqeshi onolwazi lokusebenza nabesifazane abakhulelwe neziqu ezifanele. Manje kunezikhungo eziningi ezikhethekile kanye nezifundo zabomama abalindele abanikela ngemidanso yase-belly, amanzi aerobics nezinye izinsizakalo.
Okwesithathu, kufanele ukhumbule ngokudla okufanele: udinga ukuphuza amanzi amaningi ngehora ngaphambi kokuqeqesha kanye nehora ngemva kwalo.
Uma ukhetha indawo yokuqeqesha, kubalulekile ukuba unake umoya wokugcoba ekamelweni: kufanele kube nokuphuza umoya. Akunakwenzeka ukuthi angeke asebenze egumbini elithengayo, noma egumbini elinomswakama ophezulu.
Ukuphishekela, omama abakusasa akufanele benze izivivinyo, behlezi emhlane noma bahlale isikhathi eside endaweni eyodwa, ikakhulukazi emva kokuphela kwe-trimester yokuqala. Ukuzivocavoca okunjalo kunciphisa ukugeleza kwegazi esibelethweni. Kubalulekile futhi ukugwema ukugoba emuva, ukunyakaza okuzumayo nokuphenduka, nakuba, njengamanje, yonke izinhlelo zokudansa zesisu kwabesifazane abakhulelwe nazo azibandakanyi ukunyakaza okuzumayo, ukuthuthumela, njll. Ngemuva kwamaviki angu-20 okukhulelwa, kubalulekile ukunciphisa ukuhamba nokuqina kokuzivocavoca, kanye nokunciphisa kancane kancane ijubane lokuzivocavoca phakathi nonyaka wokugcina. Into ebaluleke kakhulu ukulalela imizwa yakho. Kungenzeka ukuthi emasontweni okugcina ngaphambi kokubeletha, kuyoba nzima ukuqeqesha, futhi kulokhu kungcono ukuyeka amakilasi noma ukushintshela uhlobo oluthile lokuzivocavoca. Umgomo oyinhloko wamakilasi ukuqinisa umzimba ngaphambi kokubeletha, uthole imizwa emihle emakilasini futhi uxoxe nabanye omama esikhathini esizayo.
Uma ungeke uhlanganyele emidlalweni yesisu ngesizathu esithile, akufanele uthuthuke. Ungenza ezinye izinhlobo zokuqeqesha. Yiqiniso, ukugibela ibhayisikili namavidiyo akhishiwe, kodwa ungenza ngisho ne-aphoyintimenti ye-aqua aerobics noma i-yoga yabesifazane abakhulelwe. Ngisho nokuhamba okulula nokuhamba ngezinga elivamile kunomthelela omuhle emzimbeni womama wesikhathi esizayo. Into esemqoka ukugcina isimo sengqondo esihle, imimoya emihle, idle kahle futhi ujabulele ukwazi ukuthi ezinyangeni ezimbalwa isimangaliso sangempela siyokwenzeka - ukuzalwa komuntu omncane!
Manje uyazi ukuthi izifundo zokudansa eziwusizo futhi ezibalulekile zikhulelwe kanjani.