Ukuzivocavoca kwabesifazane abakhulelwe ekhaya kuboniswa njengendlela yokuzivocavoca kwe-trimester. Ngaphambi kokuqalwa koqeqesho, kubalulekile ukutshela udokotela mayelana nokuphikisana okusemandleni emisebenzini yomzimba.
Ukuvocavoca kwabesifazane abakhulelwe - 1 trimester
Ezinyangeni zokuqala ngemuva kokukhulelwe, isizinda semvelo se-hormone asizinzile, futhi isimo sengqondo siyashintsha njalo. Futhi-ke, i-toxicosis ngumngani ongenakugwemeka wesifazane okhulelwe ezinyangeni ezintathu zokuqala ngemva kokukhulelwe! Ngakho-ke, ukuxilongwa kokuzivocavoca kwabesifazane abakhulelwe kuhloswe ekuthuthukiseni amasu okuphefumula: ukuphefumula okuphelele, kwe-thoracic kanye ne-diaphragmatic breathing. Futhi akukho ukucindezeleka emzimbeni - ukugwema ukukhulelwa kwesisu.
Funda ukukhipha kahle!
Ngosizo lwalolu hlelo, imisipha ye-trunk, imilenze namathanga angaphakathi aqeqeshiwe. Sidinga isihlalo noma ungakwazi nje ukuma odongeni. Ngakho-ke, sithatha isikhundla sokuqala - izithende ndawonye, amasokisi ahlukene. Uma kunesidingo, sinamathela emuva ngemuva kwesihlalo noma udonga. Siyazama, siguqa ngamadolo futhi sisakaze. Uma wenza lo msebenzi, gcina imhlane yakho iqondile, futhi izinyawo zakho zithinta phansi phansi. Uma konke kwenziwa kahle, maduzane uzozwa ukungezwani okuncane emisipha ye-intrageneric. Phinda izikhathi ezingu-8 kuya kwezi-10.
Ukuzivocavoca ukuqinisa imisipha ye-pectoral
Ukushintshaniswa kwepelvic
Sifaka izinyawo ebubanzi bamahlombe futhi sigoqa kancane emadolweni, izandla ezinqulwini. Manje ujikeleze isikhumba (kumbuthano) ngokuhlukile ngakwesokunxele ngasinye: izikhathi ezinhlanu ngakwesobunxele nakwesokudla. Kuphelele, kunezindlela ezinhlanu ezinjalo. Ukuvivinya umzimba kuqeqesha imisipha futhi kuthuthukise ukunikezwa kwegazi ezingxenyeni zomzimba.
Ukuqinisa imisipha yomzimba oblique
Lapho ethwele ingane, "umthwalo" oyinhloko nje imisipha ye-oblique yomshini wesisu. Isibeletho esivame ukukhula asikona nje umthwalo esezansi emuva, kodwa futhi sinomthelela ekubunjweni kwamanothi esondlo odongeni lwangaphakathi lomzimba. Siba ncamashi, izinyawo ze-shoulder-width ngaphandle. Phakamisa ingalo yakho yangakwesokudla bese wenza isigqoko somlilo kwesokudla - welula ingalo yakho. Sibuyela esimweni sokuqala futhi siphinda ukunyakaza okufanayo, kodwa kakade kwesokunxele. Senza izindlela ezingu-7.
Vimbela ukuthuthukiswa kwemivimbo ye-varicose
Inkimbinkimbi yokuzivocavoca kwabesifazane abakhulelwe kumele kuhlanganise nokuzivocavoca okuthuthukisa ukuphuma kwegazi emilenzeni. Ukuhamba nge-tiptoe, izithende, amasokisi, ngaphandle kwezinyawo, ukunyakaza kwezinyawo, ukufaka izinzwane zezinto ezincane phansi - lezi zivivinyo zizothatha imizuzu embalwa nje kuphela, kodwa kuzoba ukuvimbela kakhulu imivimbo ye-varicose.
Indlela yokuzivocavoca kwabesifazane abakhulelwe ekhaya? Sincoma ukubukela ividiyo ngokusetha okuningiliziwe kokuzivocavoca kwe-1 trimester.
Ukuvocavoca kwabesifazane abakhulelwe - 2 trimester
Le nkathi yokuphila komama ozayo yilapho ikhululekile kakhulu - nje "phakathi kwegolide" phakathi. I-Toxicosis isidlulile kakade, isimo sempilo siphindele esimweni esijwayelekile, futhi isisu asibonakali kakhulu. Sekuyisikhathi sokunaka impilo yakho futhi uthuthukise impilo yakho yomzimba. Kusobala ukuthi isinqumo sokuzivocavoca kufanele samukelwe udokotela obuka owesifazane okhulelwe.
Siqala ngokufudumala: ukuhamba endaweni, i-torso ye-trunk ezinhlangothini, ukujikeleza kwamahlombe, izandla nezinyawo. Siyaqhubeka ukwenza ingxenye enkulu.
Siqeqesha amaphuzu aphansi, imisipha ye-perineum kanye nohlangothi lwangaphakathi lwethanga
Ukuze senze lo msebenzi, silala emhlane bese sibeka izinyawo zethu odongeni. Ukudonsa izinyawo phambili - kufanele uzizwe ukucindezeleka okugcwele kwamalungu. Manje lungisa izinyawo ngendlela yokuthi kukhona umuzwa wokuhlukunyezwa ngemuva kwonyawo. Siphinda izikhathi ezintathu kuya kwezi-4. Khona-ke sijoyina izinyawo zethu ndawonye (ngesikhathi esisodwa sisahlala siphambanise nodonga) futhi siguqa ngamadolo. Qala ukuhambisa imilenze yakho bese uhamba emuva uze uzizwe ukuhlukumeza kwemisipha yangaphakathi. Ngemuva kokuphindaphinda kabili kwezinyawo kunciphisa.
Ukuzivocavoca ngebhola (fitball) - ngemuva nangemuva
Ukuzivocavoca nge-fitball yemisipha yesifuba
Sifinyelela ezinyaweni zethu bese sibamba ibhola ezandleni ezivuliwe. Manje ekuthunjeni komunye kufinyelela i-fitball ngezandla zakho - uzozizwa ukucindezeleka kwemisipha ye-pectoral. Uma kungenjalo i-fitbola, ungakwazi ukumane uxhumane nezintende ezisezingeni lesifuba futhi uzicindezele lapho ukhulisa. Senza izindlela ezingu-15 - 20.
Ukufunda ukuphumula
Ukuphumula okuphelele komzimba kubaluleke kakhulu ikhono ngesikhathi sokubeletha njengengcindezi ye-muscle. Samukela isikhundla esinqunyiwe (sibeka phansi ngemuva), sesihleli phansi emotweni yokuzivocavoca. Uma isisu sithintela, lo msebenzi ungenziwa ohlangothini lwawo. Sizama ukulalela umzimba wakho, ngoba kungcono ukuvala amehlo akho. Manje ngengqondo "hamba" kusukela ezinzwane eziphezulu kuze kube phezulu, ubonisa ukuthi ukuphumula okuphezulu kwengxenye ngayinye yomzimba kwenzeka kanjani. Zama ukungalali ngesikhathi senqubo.
Le vidiyo ibonisa isethi elula futhi ephumelelayo yokuzivocavoca kwabesifazane abakhulelwe - izifundo ezimnandi ngawe!
Ukuvocavoca kwabesifazane abakhulelwe - 3 trimester
Ngakho inyanga yesikhombisa yokukhulelwa sekuphelile - ukuzalwa sekusekuqaleni! Kuyacaca ukuthi ekuqaleni kwe-trimester yesithathu, isisu sesifinyelele ubukhulu obukhulu kakhulu, ngokuvamile kuvinjelwa ukuvuvukala kwemilenze nokudweba kwe-back in the back back. Kodwa-ke, ukuqeqeshwa ngokomzimba ngalesi sikhathi kubaluleke kakhulu, ngoba ukuzivocavoca okukhethiwe kahle ngeke kukhulule kuphela ukucindezeleka kwemisipha, kodwa futhi kusize ukulungiselela umsebenzi ozayo.
Ngaphezu kwalokho, kuyadingeka ukuthola imvume evela kudokotela oya khona, ngoba ngalesi sikhathi kungase kube nokuphikisana kokusebenza ngokomzimba - i-toxicosis ephuzile, ukukhishwa kwegazi, i-polyhydramnios, ithoni yesibeletho.
Ukwenza ama-gymnastics kwabesifazane abakhulelwe ekhaya, udinga imishini yokuzivocavoca, i-fitball kanye nomoya wakho omuhle. Ake siqale!
Ukuzivocavoca umzimba
- Esinye isundu kumele sibekwe esiswini, esinye esesifubeni. Sithatha umoya ojulile ngaphakathi nangaphandle. Ngesikhathi esifanayo, isisu kufanele sikhuphuke ekuphuzeni, futhi isifuba ngalesi sikhathi sihlala singasakwazi ukuhamba. Ukuphefumula kubizwa ngokuthi i-diaphragmatic. Phakathi nokuzivocavoca uphefumule ngekhala.
- Isikhundla sokuqala sifana nokusebenza kwangaphambilini. Kulapha kuphela esiphefumulayo, nesisu - ngokuphumula (ukuphefumula kwesifuba). Ubude besifundo okungenani imizuzu engu-30.
Ukuqinisa imisipha yezandla
Ukuzivocavoca kuzodinga ukusetshenziswa kwezingqungquthela, isisindo sawo esingadluli 1 kg. Ukuhlala ku-fitbole, ukugoba ngezandla zakho, izikhathi ezingu-10 kuya kwezi-15 ngesandla ngasinye.
Ukuzivocavoca "Ukujikeleza kwesiyingi kwesikhumba"
Sithatha isikhundla sokuqala: hlala ku-fitball (noma isihlalo), gcina imhlane yakho iqondile, ububanzi bezintendeni buhlangene ngaphandle. Izintende zihlangene ezingeni lesifuba bese ziqala ukujikeleza isikhumba - izikhathi ezingu-10 ekuqondeni ngalunye. Uma kunzima ukugcina ibhalansi, ungathembela izandla zakho ebhola.
Ngokuba imisipha ye-perineum
Ukubeletha maduze kakhulu, ngakho-ke, kufanele ulungiselele imisipha ye-perineum ye "umsebenzi" ozayo. Ukuze senze lokhu, sisebenzisa imishanguzo ye-Kegel - okokuqala siyancipha, bese siphumuza imisipha engumuthi.
Ukunakwa sicela! Ukuzivocavoca ekuposeni "ngemuva" ku-trimester yesithathu akunconywa. Iqiniso liwukuthi isisindo esibalulekile sesibeletho singabangela ingcindezi kwi-vena cava engezansi, ebangela ukunikezwa kwegazi kwe-placenta. Ngenxa yalokho, ingane ingathola isamba esinganele ngokomoya.