Ngesikhathi sokukhulelwa, owesifazane njalo ushintsha isimo sakhe sebele. Lokhu kungenxa yokulungiselela ukubeletha. Abesifazane abaningi bakhathazeka ngokuthi amabele abo ngemuva kokubeletha azolahlekelwa ukuqina kwawo kwangaphambili. Omama abaningi emva kokubeletha ngisho nokula ukudla ingane. Kodwa lokhu kuyisimungulu, ngoba kungakhathaliseki ukuthi kuzokondla isifuba somntwana noma cha, isimo sesifuba sizoqhubeka sishintsha. Iqiniso liwukuthi isimo sesifuba sithinta isimo semisipha esisekela esifubeni. Ukuze uncelise ngesikhathi sokukhulelwa futhi emva kokuzalwa uhlelekile, udinga ukugcina imisipha yesifuba ngethoni. Cabangela ezinye izivivinyo ze-muscle zesifuba ngesikhathi sokukhulelwa, ngoba i-corset ene-muscular eqinile ngeke ivumele ukugoqa kwesifuba.
Ukuzivocavoca ukuqinisa imisipha yesifuba ngesikhathi sokukhulelwa
Owesifazane okhulelwe wokuzivocavoca kuhle ukuthi abe nomatethi okhethekile wokuzinza. Ngaphambi kokuba uqale ukuzivocavoca, udinga ukufudumala: ukuhamba endaweni, ukujikeleza i-pelvis namahlombe, ukuphakamisa amadolo.
Izingibe kufanele zibekwe ububanzi bamahlombe, ama-bent elbows kufanele abekwe ezingeni lesifuba ezinhlangothini. Ngaphambi kokuba ubeke izandla zakho ndawonye, ngeminwe yakho phezulu. Cindezela izandla zakho kanzima komunye nomunye futhi kancane kancane, ngaphandle kokuphumula ukucindezela, phakamisa izandla zakho ebusweni bakho, bese uyanciphisa kancane kancane esiswini sakho. Yenza lo msebenzi izikhathi ezinhlanu. Kusukela esimweni sokuqala, shayela kancane ngezintende zokucindezela kusuka kwesobunxele kuya kwesokudla, ngenkathi uzama ukuthutha amahlombe akho.
Omunye umsebenzi ovela endaweni yokuhlala uyenziwa. Gudlulela izandla zakho futhi ugobe izingxube zakho ezingeni lesifuba, ulethe izibopho zakho ndawonye. Gcina izingalo zakho kancane, bese phansi, nge-amplitude ngamasentimitha angama-20. Ngesikhathi esifanayo, zama ukuhambisa amahlombe nomzimba wakho, futhi ugcine izintambo zakho eduze kwakho. Ngemuva kokuphakamisa izingalo kancane kancane futhi ugobile ezinhlangothini. Ngemizuzwana embalwa, lungisa isimo, bese ubuyela izandla kwisimo sabo sangaphambilini.
Eminye imizimba yabesifazane abakhulelwe ukuqinisa imisipha yebele
Kubalulekile ukuguqa ngamadolo bese uncike ezandleni zakho. Beka amadolo akho nezandla ngobuningi bezinkalo zakho. Beka phambili emahlombe, ukuhambisa isikhungo sedonsela phansi. Gwema kancane izingalo zakho, ngenkathi ugcina isifuba sakho ngokuqondile. Phinda usebenzise izikhathi ezingu-10.
Hlala phansi uphinde uwele imilenze yakho. Ngokukhulelwa okude kuyoba nzima kakhulu. Buyela emuva ngqo, futhi ulethe ndawonye amahlombe ehlombe. Ezandleni, thatha ibhola (encane) bese uyibamba phambi kwakho. Ukwenza ukuphefumula, cindezela ibhola ngangokunokwenzeka. Lapho uphefumula, phumula amahlombe akho. Yenza izikhathi ezintathu izikhathi ezingu-10. Ngendlela yokuqala, gcina ibhola esesiswini somzimba, endleleni yesibili - ezingeni lesifuba, okwesithathu - ngenhla kwekhanda.
Yima iqonde nezandla ezinhlangothini. Ngemuva kwamahhala bese uphonsa ngokushesha i-rugi ezinhlangothini futhi "uphonsa phambili phambili. Ngokwenza kanjalo, phakamisa izandla phezulu. Lezi zinyakaza ziqinisa ngokuphumelelayo imisipha ye-pectoral.
Ukuzivocavoca ukuphumula imisipha yesifuba nokuqinisa imisipha yentamo. Lokhu kusebenza kahle kwabesifazane abakhulelwe ngaphambi kokuzivocavoca, lapho kusetshenziselwa khona izimbumbulu. Hlala uqonde, ubeke phambili phambili. Kulesi simo, ngemuva kufanele kube okuqondile. Kulesi sikhundla, qala ukufaka izandla zakho ukusuka kolunye uhlangothi.
Themba ngemuva kwakho futhi uguqe amadolo akho. Faka izinyawo zakho ububanzi bezinkalo zakho. Thatha ama-dumbbells amancane ezandleni zakho uphakamise phezulu kwesifuba. Dedula izandla zakho kancane ezinhlangothini, bese uzibuyisela emuva. Phinda lokhu kusebenza izikhathi ezingu-15-20.
Ukubamba ama-dumbbell ezandleni zakho, ukuphakamisa, bese wehlisa amahlombe akho. Uma uphakamisela amahlombe, gcina lezi zimbongolo ezihambisana nendawo phansi, kanti izimbambo kufanele ziboshwe kancane. Udinga ukwenza lo msebenzi ukuze uthole amaqoqo amabili okuphindaphinda okungu-10.
Hlala esihlalweni noma ibhola, vula emuva. Ezandleni zithatha izimbumbulu kanye nengalo ehlukile engxenyeni. Sidinga ukuqinisekisa ukuthi izandla zisondelene ne-torso. Gcwalisa amaqoqo amabili wephindaphinda izikhathi ezingu-15.
Kunqatshelwe ukwenza noma yikuphi ukuvivinya ngesikhathi sokukhulelwa: uma kukhona usongo lokuqeda ukukhulelwa, ne-gestosis ne-toxicosis, uma i-placenta previa ephansi. Futhi ngokuphuma kwegazi, nge-malaise, isizungu, ngokushisa, kubanda. Kusukela ngenyanga yesikhombisa yokukhulelwa, ukuzivocavoca akufanele kwenziwe ngendlela eqinile.
Uma owesifazane okhulelwe njalo enza izivivinyo ezifana nalezi, khona-ke isifuba ngesikhathi sokukhulelwa futhi ngemuva kokuba sibe nesimo esihle kakhulu.