Imfundo yemvelo isiza ukukhokhela ukungabi nokunyakaza, okuvame ukuvela ngesikhathi sokukhulelwa. Kuba lula ukulawula isisindo esikhulayo, ukuqinisa imisipha yangemuva, ibhande lehlombe, ukunciphisa ingozi yokuthuthukisa imivimbo ye-varicose. Uzoba nesimo esihle, inhlalakahle kanye nokwethemba okuqinisekisiwe kuwe. Umzimba wakho uzolungisa umcimbi obalulekile futhi obhekene nokubeletha. Abesifazane abanamandla ngokomzimba, njengombuso, babeletha lula. Ngaphezu kwalokho, umzimba oqeqeshwe ngemuva kokuqeda ukukhulelwa uzobuyela ngokushesha esimweni sawo sangaphambili. Ukuzivocavoca ngebhola lokufaneleka ngesikhathi ukhulelwe yilokho okudingayo.
Ungakwazi noma awukwazi?
Ingabe kufanele uqhubeke nokuqeqeshwa komzimba ngesikhathi ukhulelwe, uma ujwayele ukuya eklabhu ngaphambili, futhi izifundo ziye zaba umkhuba wakho? Lo mbuzo ubuzwa abesifazane abaningi, ikakhulukazi labo abalindele umntwana okokuqala. Khuluma nodokotela wakho owazi zonke izinkinga zakho. Gxila enhlalakahleni yakho kanye nemizwelo ngalesi sikhathi esithile. Ngaphandle kwalokho kufanele uziphoqe ukuba ukwenze uma ungafuni. Qaphela ngokuzivocavoca ngesikhathi ukhulelwe uma unesinye sezinqunquthela ezilandelayo:
♦ i-hypotension engapheliyo;
♦ Izifo zegciwane le-thyroid;
♦ izifo zesimiso senhliziyo;
♦ Izifo zesimiso sokuphefumula;
♦ Polyhydramnios;
♦ Ama-fetus amaningi;
♦ i-anemia;
♦ isethulo esingalungile se-fetus;
♦ imivimbo ye-varicose emigqeni ephansi.
Ukungaziphathi kahle okuphelele ekusebenzeni ngempilo ngesikhathi sokukhulelwa yilokhu:
♦ ukucindezeleka okuhlobene nokukhulelwa;
♦ usongo lokukhipha isisu;
♦ Ukuphuma kwamagciwane ngesikhathi sokukhulelwa;
♦ Ukuzalwa ngaphambi kwesikhathi, ukukhulelwa kwesisu. intombazane engakhiwe ngesikhathi sokukhulelwa kwangaphambilini;
♦ isikhundla esingavamile somlomo wesibeletho;
♦ ukungasebenzi kahle kwe-ischemicocervical;
♦ ukunamathisela okuncane kwe-placenta;
♦ i-placenta previa;
♦ ukungasebenzi kahle kwe-uteroplacental;
♦ ukuphuza ukuthuthukiswa kwe-intrauterine ye-fetus;
♦ zonke izimo ze-feverish:
♦ isifo se-toxicosis esisheshayo sabesifazane abakhulelwe;
♦ ukubonakaliswa okuhlelekile kokuhlukunyezwa kwesisu esiswini esingaphansi ngemuva kokuzivocavoca.
Kuzo zonke izinto udinga ukwazi isilinganiso
Sikukhumbuza: ngaphambi kokuba uqale ukuqeqeshwa okuvamile, umama olindelekile kufanele abonane nodokotela omlindile. Phela, yena kuphela owazi izici zomzimba wakho futhi uzokwenza izincomo mayelana nokuqeqeshwa kwakho. Uma wenza imidlalo ngaphambi kokukhulelwa, ungaqhubeka nokuqeqesha, unciphise kancane umthwalo. Kulesi simo, ungahlanganyeli emidlalweni eyingozi. Isibonelo, akunconywa ukuba uhlasele kuma-skate roller nama skates uma ungaqiniseki kakhulu kubo. Lezi zigaba zihlotshaniswa nobungozi bokuwa, okuyinto, ozovumelana nayo, kuyinto engathandeki kakhulu kuwe manje. Kunezifundo eziningi zabomama abasha, lapho, ikakhulukazi, imidlalo ihlelwe khona, kunezinhlelo ezikhethekile kwabesifazane abakhulelwe kumaqembu ezemidlalo. Ukuziqhuba ngamaqembu amancane kuyamnandi, kumnandi futhi kuphephile. Uma ukhetha ukwenza lokho ngokwakho, nansi eminye imithetho elula ekhuthazwa ukuba ilandelwe uma uqala ukuqeqeshwa.
♦ Izifundo kufanele zibe njalo: 3-4 izikhathi ngesonto.
♦ Isikhathi sokuqeqeshwa nokuqina kwawo kufanele senyuke kancane kancane.
• Uma ungenzi ukuvivinya umzimba ngaphambi kokukhulelwa, ukuqala kokusebenza akufanele kube yisikhathi eside. Yandisa umthwalo kancane kancane kancane. uzibuze ukuthi umthwalo ukhulu kakhulu.
• Ukuqeqeshwa ngalunye kufanele kuqale ngokuzivocavoca okufudumele, ukuphela kokuzivocavoca.
• Ingxenye eyinhloko ngesikhathi sokuqeqeshwa kokuqala ayidluli imizuzu emi-5-7.
• Kufanele uthande ukwenza. Gqoka izingubo ezikhululekile, vula umculo ojabulisayo.
Qaphela ngebhayisikili! Ungabeki futhi amarekhodi wejubane nobubanzi ekusebenzeni noma ekuhambeni
• Gwema ukuphelelwa amandla kwamanzi. Phuza amanzi ngaphambi kokuqeqesha, ungahlanganyeli esiswini esingenalutho.
• Qaphela inhlalakahle emva kokuzivocavoca. Ukushaya kwenhliziyo okusheshayo, ubuthakathaka, isizungu kungase kubonise ukuthi umthwalo uphezulu kakhulu kuwe.
• Buza udokotela wakho uma kukhona izimpawu ezibonakala zinganqamuki futhi ungahambi isikhathi eside.
• Yiba ohlakaniphile ngokuhlakanipha, nakuba uyenze njengesikebhe se-crystal, ukugwema ukuzikhandla kancane kancane, akusizi ngalutho.
Masiqale
Ngakho, wanquma ukuzikhandla. Qala ngesenzo sokufudumala: ukuhamba endaweni, ukuguqula ikhanda nesiqu ngezindlela ezihlukene, ukwandisa izingalo ezinhlangothini. Esikhathini sokuqala sokushaja omama, ungafaka izivivinyo ezilula.
Ikati
Ukuzivocavoca ukunciphisa umthwalo emgodleni. 1. Isikhundla sokuqala: ukuguqa nokusekelwa kwezandla. Sula imisipha yakho emuva. 2. Bendisa umgogodla, wehlise ikhanda bese uhlunga imisipha yamathumbu namadolo. 3. Nciphisa kancane imisipha yomzimba futhi ubuyele kahle esimweni sokuqala. Ungasheshi, phinda lo msebenzi izikhathi ezingu-2-3.
Swallow
Ukuzivocavoca ekusekeleni ukuqinisa imisipha emihle. 1. Vuka ngokuqondile, uncike kunoma iyiphi into ezingeni lebhande, ugobe kancane umlenze osekelayo. 2. Thatha umlenze owodwa emuva kancane (cishe ama-degree angu-45), wehlisa kancane kancane kuwo. Phinda izikhathi ezingu-10 zomlenze ngamunye.
Ijika
Ukuzivocavoca ukuqinisa imisipha ye-oblique yesisu futhi ukhulule futhi uphumule umgogodla. 1. Hlala uqonde, imilenze ihlangene-ububanzi eceleni, izandla phambi kwakho. 2. Shintsha umzimba kancane kancane ngakwesokudla, bese uhlangothi lwesobunxele. Phinda ukuvivinya umzimba izikhathi ezingu-10 ekuqondeni ngalunye.
Umsila
Ukuzivocavoca ukuqinisa imisipha ye-oblique yesisu nemisipha evulekile ngemuva. 1. Hamba phansi ngamadolo ngokusekelwa kwezandla zakho. 2. Vula ikhanda lakho ngakwesokudla uphinde ubheke phezu kwehlombe lakho emaqenjini akho. 3. Okufanayo - ngakwesobunxele. Phinda izikhathi ezingu-10.
Butterfly
Ukuzivocavoca ukwandiswa kweziqhwa kanye nesifuba. 1. Hlala phansi, uphakamise imilenze yakho, uhlanganise izinyawo zakho uphakamise amadolo akho ezinhlangothini. 2. Nciphisa kancane imisipha ye-groin kanye nomnyango wangaphakathi wethanga, uzama ukuthinta amadolo phansi. Bamba ngomzuzu owodwa. Phinda izikhathi ezingu-3. Gcwalisa ukuzivocavoca ngezivivinyo ukuze uphumule imisipha yentamo, ibhande elibhekene nekhanda, imiphetho ephezulu nephansi.
Ukuphumula kwentamo
1. Hlala phansi phansi imilenze yakho idlule. Ukuze kube lula, ungafaka ama-rollers amancane phansi kwamadolo akho. Philisa ngokuthula nangokujulile, phumula. 2. Sula indawo yezinhlanzi, izandla, amahlombe. Gcina umhlane wakho uqonde. 3. Yenza izinyathelo eziningana zokujikeleza zekhanda ngakwesokudla nangakwesobunxele eceleni. Phinda izikhathi ezingu-5.
Ukuphumula kwesibhande sehlombe
1. Yamukela isikhundla sokuqala, njengokwenza umsebenzi odlule. 2. Phakamisa izandla zakho phezulu. 3. Yehlisa izandla zakho. Qaphela ukuthi ukuzivocavoca nge-show of hands akufanele kwenziwe ngemuva kweviki lama-34 lokukhulelwa, ngezinye izikhathi kungabangela ukuzalwa ngaphambi kwesikhathi.
Ukuphumula kwesibhande sesisu
1. Isikhundla sokuqala: goqa ngokusekelwa kwezandla. Khumula intamo yakho, phefumula ngokujulile. 2. Bendela emuva ukuze i-coccyx ibhekiswe ngqo, kuya ezithende. 3. Bamba kule ndawo imizuzwana embalwa, bese uphumule futhi uthathe indawo ekhululekile. Phinda usebenzise izikhathi ezingu-5-10.
Ukuphumula komhlane ophansi
1. Isikhundla sokuqala: uhlale phansi, uncike emuva emuva odongeni. Ngokusabalalisa imilenze yakho, wabeka izandla zakho emadolweni. 2. Jikela ngakwesokudla, ubambe idolo lakho langesokudla ngesandla sakho sobunxele. 3. Phuma emuva emuva, buyela esimweni sokuqala. 4. Phinda okufanayo ngokuphenduka ngakwesobunxele. Phinda izikhathi ezingu-5-8.
Ukuzivocavoca ukuphumula okuvamile
Themba ngakwesokunene sakho, bhonta idolo lakho. Hlala kahle, ungafaka imithwalo embalwa ngaphansi kwekhanda lakho. Philisa ngokujulile, kulinganiswa. Qala ukuphumula kancane kancane umzimba wonke - qala ngamasu ezinzwane zakho, kancane kancane "uhumushe" ukuzulazula ezandleni zakho, entanyeni, ngisho nangobuso bakho. isisindo somzimba asizwa kangako, kuyamjabulisa kakhulu ukukwenza.Umthwalo emajoyini mncane, ukunyakaza kuba lula kakhulu futhi kulula.Ufanele usebenzise izikhathi ezingu-1-2 ngesonto. ravilo, ukwelashwa kwamanzi ukuncoma uthome kwesigamu sokukhulelwa yesibili kukhona contra-izinkomba, khona okuyinto engathandeki ukuba swimming pool Lezi zihlanganisa ..:
♦ ukukhukhumeza:
♦ Ukuphefumula:
♦ ukucindezela kwehla;
♦ izinguquko ekushiseni komzimba emva kokuzivocavoca.
Ukuze uqeqeshwe emanzini, izidingo zifana naso "emhlabathini": qaphela impilo yakho, ulalele izinzwa - uphume emanzini ngesibonakaliso esincane kakhulu se-malaise.
Yenza ukubeletha kube lula!
Ngisho noma ungenayo isikhathi esanele sokwenza imidlalo noma uya echibini, qaphela ama-Kegel umzimba, ongaqinisa ngayo imisipha ye-pelvic, ufunde ukuwaphatha futhi wenze kube lula ukwenza inqubo yokubeletha. Kunombono wokuthi omama abasha abawenza lezi zivivinyo babe nekhefu elingaphansi kwezicubu ezenzeka ngesikhathi sokuzalwa kwengane. 1. Zama ukumisa ukuchama, bese uphinda uphinde uqhubeke. Phinda izikhathi ezingu-5. Uma uphumelele, bese ucindezela lo msebenzi - nje uthathe futhi uphumule imisipha yesitezi sezintambo. Qala ngokuphindaphinda izikhathi ezingu-4 ngosuku, ukwandise ukuphindaphinda kuze kube ngu-50 ngendlela eyodwa. 2. Bese unciphisa imisipha ye-pelvic imizuzwana emihlanu, bese uphumule. Phinda izikhathi ezingu-5. Kancane kancane ukwandisa isikhathi se-muscle contraction. 3. Phinda ama-Kegel umzimba ngezikhundla ezihlukene: hhayi nje ukuhlala esihlalweni, kodwa futhi nasesikhwameni, ngesiTurkey. Futhi khumbula ukuthi ngenhlalakahle yakho nokulethwa okuphumelelayo, umoya wakho wangaphakathi ubalulekile futhi. Ukukhulelwa akusona isifo, ngakho-ke uziphathe ngokwemvelo futhi ukhululeke. Hambisa ngokushesha ngangokunokwenzeka, ugweme okuningi ngangokunokwenzeka ukunyakaza okungazelelwe, uphumele futhi, eqinisweni, uwe, uqhume futhi uphakamise izisindo. Hamba okuningi, ulalele umculo omnandi, uye embukisweni, iminyuziyamu namabhayisikobho, uhlangabezane nabangane nezintombi. Konke okuthandayo, njengengane yakho!
I-Aqua aerobics complex
Uhlelo lwezifundo eziningi zomama abasha kuhlanganisa amakilasi e-aqua aerobics. Uma ungazange uphathe ukungena eqenjini elinjalo noma ukhetha ukwenza lokho ngokwakho, ungenza lokhu okulula okulula.
1. Ulale emhlane wakho bese uphumule, amanzi azosekela ngomzimba wakho ngobumnene, awuqhubekele phezulu. 2. Thatha umoya ojulile bese ulala phansi emanzini ebheke phansi. Spread izingalo nemilenze yakho. Bamba lesi sikhundla ngamasekhondi ambalwa. Kancane kancane ufike ezinyaweni zakho. 3. Thatha umoya ojulile, faka imilenze yakho ngezandla zakho - thatha "ukuma kombungu." Bamba umoya, hlala kuleso simo cishe imizuzwana engama-20 Vuka ngaseceleni Uhambise isisindo kusuka ezithende kuya ezinzwaneni. Hamba emuva emhlane, uguqe imilenze yakho phambi kwakho emanzini, ubambelele ekuthukeni, uphendukela ngakwesokudla nangakwesobunxele, phinda usebenzise izikhathi ezingu-10. Lala ngemuva kwakho, izandla zihamba eceleni kwesiqu Ngokuzama futhi uzama ukungathathi umoya, ukubhukuda, ukusebenza kuphela Ukhathele? i-hanker.