Ingabe kulula ukukhulelwa?
Ezifundweni zabazali besikhathi esizayo, obaba banikezwa ukuba bahlale endimeni yabesifazane abakhulelwe, lapho bebopha khona ibhande elikhethekile emathunzini abo. Lesi isifanane sokufakelwa kwesisu "esikhulelwe". Ngokweqiniso, kukhona okumele ubone lapho obaba ozayo abanebhande bezama ukukhipha izicathulo zabo, bahlanganise izikebhe, baphakamise okuthile phansi noma baphume embhedeni. Emva kwalokhu inqubo abapapa babheka abafazi babo ngokoqobo futhi banake amehlo. Kodwa ... abadade ekupheleni kwesifundo "isisu" basuswe, futhi kusadingeka baphathe unina izinyanga ezimbalwa.
Futhi lokhu kusho ukuthi kudingeka bafunde kabusha indlela yokwenza izinto ezijwayelekile. Hhayi lokho okusha ngokuphelele, kodwa wenze izilungiso. Buza ukuthi kungani? Hhayi ngenxa yobuhle, kodwa empilweni yakho kanye nengane yakho yesikhathi esizayo. Akuqinisekisi kakhulu? Bese ulalele. Ngesikhathi sokukhulelwa, umzimba wesifazane uhamba nezinguquko ezinkulu: ivolumu yokujikeleza igazi cishe cishe kabili, kunezinguquko ezikhethekile emsebenzini wezinso, isisu kanye nezinye izitho zangaphakathi. Futhi konke ngenxa yokuthi i-tummy ekhula iyakha kabusha umgogodla. Sekuvele kusukela ku-trimester yesibili, uqala ukufana nencwadi yesiNgisi S: i-lumbar lordosis iyakhula, futhi umama uthola inzuzo yokudada yodada. Ngezinye izikhathi uzizwa ungeke ujabule esifundeni sezintambo - "njengokungathi amathambo ahlukene"? Lena enye "ibhonasi" yokukhulelwa, lapho imigqa ye-articular ne-cartilages ikhululiwe kancane.
Ngingaphila kanjani isigamu sesibili sokukhulelwa ngenduduzo? Akunzima ukukufeza uma ulandela iseluleko sethu. Uchitha usuku lonke ehhovisi ehlezi edeskini yakho? Ukuzivocavoca okudingekayo okunempilo kwabesifazane abakhulelwe. Kulesi simiso sisebenza ngokugcwele ekuphileni kwansuku zonke? Qaphela ukuphumula okusebenzayo, ukunyakaza okulungile nezikhundla zomzimba wakho. Ukwenza lolu hlelo lokuzivocavoca kulula. Futhi njengomvuzo uzothola ukuzwa okuthakazelisayo kuphela kusuka "esimweni esithakazelisayo", lapho ungafundi khona ngezinhlungu emilenzeni, ukuvuvukala, ukuguquka kwenhliziyo, ukubuhlungu emuva nezinye izinkinga. Futhi okubaluleke kakhulu, ukuthi emathunjini omama onempilo, enhle futhi anelisekile, umntwana uhlala ngokunethezeka kakhulu!
Ukuhleleka okulungile - isiqinisekiso sempilo
Phindela emuva, amahlombe aqondile, ikhanda elikhukhumezayo - ukuthi lihle kangakanani. Ngomama wesikhathi esizayo, ukuhleleka okuhle kusebenza ngokubaluleka okukhulu. Iqinisekisa isimo esifanele kanye nomsebenzi ojwayelekile kuzo zonke izitho zangaphakathi. Kodwa-ke, kusukela ngo-trimester wesibili, isisu siqala ukwandisa kakhulu, shintsha ukuma kwesifazane okhulelwe. Futhi manje ake ucabange ukuthi kungakhathazeki kanjani ingane yakho iba yisisu sakho, uma uguqa, uzingela futhi uhlale egumbini elinyathelisiwe libe yingxenye yosuku! Khumbula ukuhlala kwakho nasekhaya, nasezokuthutha, nasemsebenzini, okuqinisa njalo imisipha yangemuva. Kanjani? Ukuhamba ukuhamba, ukwenza ukuvivinya umzimba okujwayelekile, kanye nezikhathi ezingu-10-15 ngosuku ukwenza umzimba olula futhi ongasebenzi. Sukuma uqonde, faka izandla zakho okhalweni lwakho, vula emuva futhi uzame ukufinyelela. I-muscle izokwenziwa ngokugcwele nge-oxygen futhi iqiniswe. Ukuhleleka okulungile kuqinisekisiwe!
Iresiphi yokukhathala
Isikhathi esiphuthumayo kakhulu sowesifazane okhulelwe asikho emsebenzini, kodwa ekhaya. Emva kwakho konke, umama wesikhathi esizayo akahambisani nokusondeza. Udinga ukugeza izitsha, wenze isidlo sakusihlwa, futhi ubeke izingubo zakho. Ngesisu sakhe ngesikhathi esilungile, umsebenzi wesikole wenza ngokushesha ukuthi uphephe kakhulu - iminyango yakhe, izinyawo zakhe ziyagubha. Ukuze unikeze isikhashana ukuphumula emathanjeni akho, yenza umsebenzi wokuqala wabesifazane abakhulelwe. Ukuma esitofu noma ngemuva kwebhodi le-ironing, zibeke ngaphansi kwebhokisi elincane noma isihlalo. Ngokuhlukile, shintsha umlenze wakho - ngakho uzokwazi ukugwema ukungezwani ngemuva. Ngokuphelele!
Gqoka ingane kahle
Ingabe usanda kuba umama futhi ulinde enye i-crumb? Noma ingabe uvakashele umngane wakho, futhi awukwazi ukugwema ukufuna ukuwuthatha? Qaphela! Ukuphakamisa nokubamba umntwana kumama okhulelwe kuyadingeka ukuze kungabangeli ngaphezulu kwemisipha yangemuva nomshini. Gcina umntwana ngendlela efanele - ephakeme, ezingeni lesifuba, bese ugoqa ikhanda lehlombe lakho ehlombe. Ngesikhathi esifanayo, zama ukuguqa esifundeni sezinkukhu futhi ikakhulukazi ukungathwali umntwana esiswini sakho.
Ukusekela isisu
Bonke omama ngaphandle kokuphela kwezinyanga ezingu-4-5 zokukhulelwa kwe-trimester yesibili kunconywa ukuba bandise ikhabethe labo ngebhande lokubeletha ngaphambi kokubeletha. Kulula kakhulu ukungena, kodwa uma "into entsha" igqoke kahle. Gqoka njalo i-bandage, ungayiqinisa ngokuqinile ukuze isundu sakho singene phakathi kwesisu nesisu. Gqoka i-bandage engekho amahora amathathu ulandelana, ngekhefu okungenani amahora amabili. Futhi ukuphumula emva kokuhamba, yenza lokhu okusebenzayo okulandelayo: ulale eceleni kwakho, kanti phakathi kwesikhumba ubeke umcamelo. Akunqatshelwe kule ndawo futhi ukulala.
Ukuphakama okuphephile
Kusasa - yisikhathi sokuvuka. Futhi noma ngabe iwashi le-alamu seliyakhala, ungagxili embhedeni! Ukuphakama okubukhali kwesimo se-supine ngasemuva kubangele ukucindezeleka okukhulu kwemisipha yomshini wesisu. Ngakho-ke kumama ubuhlungu obungaphansi kwesisu bungabonakala, njengoba i-tonus yesibeletho ikhulisa. Odokotela bacebisa abesifazane abakhulelwe, kuhlanganise ne-trimester yesibili, imithetho nemigomo elandelayo:
- Vuka kancane, ngaphandle kokugubha. Kusukela endaweni ye-supine ngemuva, phindela kuqala, ukhulule imilenze ebhedeni, ngenkathi uphumule izandla zakho phezulu. Bese uya endaweni ehlezi kahle bese uvuka.
- Uma unomsindo omuhle ekuseni, uhlezi emgqonyeni, ume endaweni yama knee-elbow. Hlala kulesi sikhundla imizuzwana engu-20-30.
- Kusukela endaweni yokulala phansi (isibonelo, emva kokuzivocavoca noma yoga) ivuka futhi ngezigaba. Okokuqala, uvule uhlangothi lwakho, ume phezu kwazo zonke ezine, bese ugibela emadolweni akho. Beka umlenze osekelayo emadolweni futhi, uphumule ngawo ngezandla zakho (kungenzeka futhi mayelana nesihlalo ngemuva), vuka uphinde uqondise, ungakhohlwa ukugcina ukuma okulungile.
Relax for the spine
Lokhu kusetshenziselwa abesifazane abakhulelwe be-trimester yesibili kuyindlela enhle yokukhulula umgogodla emva kosuku lokusebenza, uhambo noma uhambo olude. Isikhundla sokuqala sisekugcineni, imilenze iguqa ngamadolo, izinyawo zicindezelwe ngokuphelele phansi. Phumla ngakho kungabi ngaphezu kwemizuzu engu-10-15. Uma kuleso simo ubhekene nokucindezeleka emilenzeni, bese ubeka i-roller ebhokisini eliboshiwe noma i-pad encane ngaphansi kwamadolo akho. Umphumela owengeziwe walokhu kuthunyelwa ukukhipha ukukhathala emilenzeni nokuvimbela imivimbo ye-varicose. Kodwa-ke, uma ungakhulumi amanga ngalesi sikhundla, isizungu senzeke, zama ukubeka umcamelo omncane ngaphansi kwesokudla (ingxenye engezansi ye-sacrum kanye ne-buttock). Ngesikhathi esifanayo, i-pelvis izophakama ngokungenakuqhathaniswa, okuzokwenza ngcono ukujikeleza kwegazi, kuqede ukucindezela emgodini ongenalutho. Uma lezi zinyathelo zingasizi futhi isiyezi singadluli, kungcono ukulahla lo msebenzi.
Ukuzivocavoca kwaBhizinisikazi abakhulelwe
Uma usemsebenzini, akunandaba. Lapha ungaphinda wenze izivivinyo eziningi ezisebenzayo, ukugcina imithetho ethile. Qaphela futhi uhlale, ubeke izinyawo zakho kunoma yikuphi ukuma - i-ottoman noma isitulo esincane, emsebenzini - ibhokisi noma amaphakethe amabili wephepha. Ukuhlala "endaweni" etafuleni, futhi, kufanele kwenziwe ngendlela efanele. Kule sihlalo esinzima ngokulinganisela, sondela eduze kwetafula, gcina emuva kwakho ngqo. Beka izinyawo esihlalweni (singashintshwa ngamaphakethe ambalwa afanayo wephepha noma ibhokisi) ukuze amadolo akho angaphansi kwezinga lesikhumba. Uma kunesidingo sokuphakamisa okuthile kusuka phansi (isibonelo, isikhwama, iphepha), ungaxhomeki ngokuqinile, ikhanda lakho lihle kakhulu. Kufanele uhlale phansi kancane, ugcine ukuma kwakho, futhi ukhuphuke kanye ne-back flat.
Abesifazane abakhulelwe ku-trimester yesibili njalo ngemizuzu engu-15-20 kuyadingeka ukuvuka ngenxa yedeskithophu ukunikeza ukuphumula emuva nasemilenzeni. Kulula ukuhlela "i-breather", ixhomeke esihlalweni futhi iguqa emuva. Kungcono ukubeka izinyawo ebubanzi bamahlombe noma ngokubanzi. Yima kule ndawo ngamasekhondi angu-8-10, uphumule futhi uphinde izikhathi ezingu-2-3. Njengoba ukusekelwa kwezandla kungenza isitayela, i-windows sill noma enye indawo efanelekayo.
Ukuze uphumule emuva, ume emdongeni, uguqe ngamadolo (u-squat kancane) bese uzama ukulungisa uboya (cindezela ngokumelene nodonga). Bamba isikhundla semasekhondi angu-6-8, phinda izikhathi ezingu-3-4. Ungakhohlwa ukuqeqesha ukuhlelwa kwakho. Ukwenza lokhu, hamba odongeni uphinde ubeke emuva ngokumelene nalo ngempambu yakho ukuze uthinte intamo yakho, amahlombe, ama-rump, shins kanye nezithende. Bese usuka odongeni bese uzama ukugcina lesi sikhundla isikhathi eside ngangokunokwenzeka.
Ukwenza imisebenzi elula yabesifazane abakhulelwe ku-trimester yesibili, ukhulula umzimba emzimbeni wakho futhi usize u-fetus uzizwe ukhululekile.