Ungabeki umoya wakho ngenkathi wenza izivivinyo, kungenjalo ingane izohlupheka ngenxa yokuntuleka kwe-oksijeni, futhi amanoni ngeke akwazi ukushisa nokuhlala ngaphansi kwesikhumba.
Izembatho zokuqeqesha akufanele ziqiniswe esifubeni, ziphazamise ukuphefumula mahhala.
Ungapheli ngaphezulu. Ngomsebenzi womzimba, izinga lokushisa lomzimba likhuphuka. Futhi akufanele kudlule u-38 ° С! Ungase ungaboni ukuthi ufudumele kakhulu, ngoba uphefumula kakhulu futhi uphuthuma. Ngakho-ke, thatha amakhefu phakathi kwezindlela futhi unganiki konke okusemandleni akho!
Phuza amanzi amaminerali (ngaphandle kwegesi) ngaphambili, ngesikhathi sokuzivocavoca nangemva kwalokho, ugxile ekuzizweni kokoma: akumelwe uchithe amanzi!
Gxila enhlalakahleni futhi uphumule kaningi. Ukulalela imizwa yakho ngobuqotho futhi ungalokothi ukhathele. Thumela umshini wokuzivivinya, uma unesihlungu noma isizungu, uzizwa ungavulekile, izimpukane ezimnyama zikhanya phambi kwamehlo akho. Kufanele ube namandla anamandla namandla okuqeqesha!
Ungaphoqeleli izenzakalo. Uma ngaphambi kokukhulelwa ungakaze uhlanganyele emzimbeni onyangeni engaphezu kwengu-6, nikeza umzimba wama-aerobic imizuzu engu-20 izikhathi ezintathu ngesonto. Ingabe yayihlala njalo izinyanga ezintathu ngaphambi kokukhulelwe? Ungaqeqesha kaningi, futhi isikhathi samakilasi senyuke sibe yingxenye yehora. Abesifazane abangenalutho kufanele bakhethe imisebenzi yamanzi njengama-aerobics amanzi noma ukubhukuda.
Xhumana nodokotela wakho. Buza ukuthi kungenzeka yini ukuba uhlanganyele emzimbeni, futhi yimiphi imithwalo okufanele igwenywe ngqo kulokho. Ngemuva kokuqeqeshwa, bekukhona ukubonakala? Tshela umjozi wezifo ngokushesha!
Phakathi nokukhulelwa konke, faka ngaphandle ...
Ukuphikisana nokugubha - kungabangela isibeletho sibe ithoni.
Ukunyakaza okuthuthumayo (ukuhamba, ukugijima, ukugijima, ama-squats) kanye nemidlalo (ukukhuphuka, ukushushuluza kwamanzi, ukuhamba nge-snowboarding, i-tennis, ukugibela amahhashi, u-squash, ibhayisikili, i-skate, i-rollers): kungenzeka ukuthi awe noma hit isisu sakho.
Ukunyakaza okuhambayo nokuguqula ekubhukuda - akukho ukusika, ithusi ne-butterfly! Ukuguqulwa okuqinile ngemuva akufanele kubekezelelwe (ikakhulukazi, lapho ubhukuda "injenge-inja"): kuyingozi esikhwameni (sesivele ibhekene nomthwalo osindayo ngenxa yokufuduka kwendawo yedonsela phansi njengoba isisu sisakhula.) Kuwusizo omama ukuba badonsa ngesisu Ngemuva wakhe, ikakhulukazi egxilisa ikhanda lakhe ebhodini le-foam.
Ukudabuka nokudilika nakho akumukelekile ngenxa yokulibaleka ekuphefumuleni, ukusongelwa kwendlala ye-oksijini, ukwehla kwamandla okucindezela kanye nengozi yokulahlekelwa phansi kwamanzi ngaphansi kwamanzi: ukuphazamiseka akuvamile kubantu besifazane abakhulelwe.
Ku-yoga, i-asanas engenaweni ephikisiwe (imilenze ngaphezulu kwekhanda) nokulula okunamandla (kungaholela ekukhulelweni kwesisu) akuvumelekile.
Ukuphakamisa izisindo kanye nemithwalo eyengeziwe emzimbeni nasemuva, ukusetshenziswa kwemishini yokuzivocavoca ngebhande elisekhalweni.
Ukuqala nge-trimester yesibili
Gwema ukuzivocavoca okusele emuva kwakho (kuleso sikhundla isibeletho sishaya izitsha ezinkulu, futhi ingane ihlangabezana nendlala ye-oksijini) futhi imile (emibi emithanjeni): esikhundleni sayo nalabo abenziwa behlezi ngokusekelwa emuva nangamadolo ngokusekelwa kwezandla.
Ungasebenzisi kabi izivivinyo ezifana nama-squats nama-deadlifts.
Yima ngokushesha ukusebenzisa imishini ye-cardio, uzizwe izimpawu zokuqala zokukhathala.
Ngo-3rd trimester
Gwema ukuzivocavoca kakhulu ngenxa yengozi yokubeka amanxeba esikhumba - striae. Zivame ukuvela ezindaweni eziyingozi: ezinqulwini, emuva ephansi kanye ne-sacrum ngakho-ke kuthiwa yi-striae yomzamo womzimba. Kodwa kumama ozayo ukuqhutshwa kwemfundo yabo sekuvele kwanda (yonke i-progesterone efanayo iye yazama)!