Ukuzivocavoca nokunye okuqeqeshwayo kwabesifazane abakhulelwe

Egijima epaki, ebhukuda echibini noma ephakamisa ama-dumbbells, umama wesikhathi esizayo wayeka ukumangala. Namuhla, ezemidlalo ziyingxenye yokukhulelwa okuphephile. Ukuzivocavoca nokunye okusetshenziselwa abesifazane abakhulelwe kusiza umama ozayo ukuba agxile empilweni, ngakho ungazala ingane enempilo.

Abantu basetshenziselwa ukucabanga ukuthi ukuphumula kuyinto evamile, futhi ukuzivocavoca kuyingozi, kepha namhlanje saqaphela ukuthi uma ukhulelwe ngaphandle kokucindezeleka, okuphambene nalokho kuyiqiniso. Ukufaneleka kusiza ukuqeda ubuhlungu obuphansi, ukubuya, ukuvuvukala neminye imiphumela engathandeki ehambisana nesimo esithakazelisayo. Ukuvivinya umzimba akuvimbeli kuphela ukuzuza ngokweqile, kodwa futhi kwenza umsebenzi ube lula. Ngenxa yokuzivocavoca kanye nokunye okuqeqeshwayo kwabesifazane abakhulelwe, ngokushesha ubuyisela ukuma ngemva kokuvela komntwana.

Qala ukwenza manje

Lapho usuhamba phambili, kungcono ukuthi uzolungisa umzimba wakho ekubelethweni nasekutholeni. Ama-physiologists aqinisekile: noma ngabe uhola impilo yokuphila, ukuqala uhlelo lokuzivocavoca ngemithwalo elinganiselayo ngesikhathi sokulinda kwengane iphephile ngokuphelele. Ngo-2005, i-American College of Obstetrics ne-Gynecology yakhipha inguqulo entsha yencwadi yakhe edumile "Ukukhulelwa Kwakho Nokubeletha Kwabantwana." Uhlelo olunikezwe kulo luyanconywa ngisho nalabo besifazane abaphoqelelwe ukuba baphile ngendlela yokuphila.

Hlala uhamba ngokucophelela

Akekho owazi ngokuqinisekile ukuthi izivivinyo eziningi ngesikhathi sokukhulelwa zanele, kodwa kungakanani kakhulu. Iningi labachwepheshe liyavuma ukuthi imizuzu engama-30 yokuqeqeshwa okuqhubekayo iphephile ngokuphelele. Lokhu akusho ukuthi kufanele ume ngokuzumayo ngehora elilodwa.

Yehla kancane kancane bese uzinika imizuzu emihlanu egcwele ukuze ululame. Njalo thintana nodokotela ngaphambi kokuqala noma yiluphi uhlelo lokuqeqesha. Futhi khumbula ukuthi ukuzivocavoca akunconywa kwabesifazane abane-placenta previa noma nge-hypertension, ebangelwa ukukhulelwa. Omama abaningi abanamanje banamathuba okuzivocavoca kanye nezinye izindlela zokuqeqesha abesifazane abakhulelwe.

Beka izinyawo zakho ubukhulu kunezinyathelo zakho, amadolo akho aphelile, izinyawo zakho ziyavela ukuze zikhululeke, futhi izandla zakho ziphelile. Bhonqa amadolo bese uthinta isandla sokunene sogu lwesokunxele, njengoba kuboniswe esithombeni (A). Swayipha isandla sakho sokunene phezulu futhi ngakwesokudla, njengokungathi udonsa inkemba ngemuva kwesihenqo sakho, bheka phezulu, ngakwesokunene sakho (B). Yenza okuphindaphindiweyo, ushintshe izinhlangothi futhi wenze okufanayo.

Lokhu kunikeza: kuqinisa umhlane, imilenze nesisu, kukhuthaza ukuvumelana.

Ukuzivocavoca ukushaya umsila

Ukuhlala emadolweni akho, ume phezu kwazo zonke ezine, faka ama-wrists akho ngaphansi kwamahlombe akho. Dweba esiswini; izindlebe - kulayini owodwa ngamahlombe. Phakamisa ibhande langakwesokunxele uphinde uhlangothini (A) uphinde udwebe imibuthano ngokubambelela isisu (B). Yenza inombolo edingekayo yokuphindaphinda futhi ushintshe imilenze yakho.

Ukuzivocavoca nokunye okusetshenziselwa abesifazane besifazane abakhulelwe kusiza ukuqinisa emuva nesisu esisencane, ukwandisa ukuguquguquka nokulinganisela komzimba.

Kunzima kangakanani ukwenza?

Uma ulinganisela umsebenzi esikalini kusukela ku-kuya kuya, ke indawo yakho isukela ku-5 ukuya ku-8 (izinga ongagcina nalo ingxoxo), kodwa ungakhathazeki uma uphefumulelwe ngenxa ye-hillock esheshayo noma ijubane lokudansa okusheshayo.

Lungiselela ukubeletha nge-pilates

Ngisho nezinsika ezingapheli ngesikhathi sokukhulelwa kuzokusiza ukuba ugxile futhi ngesikhathi esifanayo ukhululeke ngesikhathi sokubeletha. Lolu hlelo lwezivivinyo zanamuhla lunikeza umzimba wakho umuzwa wokuvumelana, amandla nokukhuthazela. Kuzoholela kunoma yiliphi izinga lokufaneleka emnene futhi ngokuphepha kunoma yiliphi i-trimester. Ingabe lezi zivivinyo zivame kathathu ngesonto, ziphindaphinda izikhathi ezinhlanu. Ukushaya indlwabu kusengaphambili ngendwangu yokuhamba ngomzuzu-15. Ungakhohlwa ukubonana nodokotela wakho ngaphambi kokuqala umzimba.

Ukuzivocavoca kokwelula izintambo

Esikhundleni samadolo akho, donsela esiswini sakho, wehlisa izingalo zakho eceleni kwesiqu; uma kunesidingo, faka ingubo eyodwa noma ezimbili ngaphansi kwamadolo akho ukuze kube lula (A). Ukucindezela izinkinobho, ukufiphaza, ukuxubha kancane, kodwa hhayi ukwehlisa ngokuphelele izinkalo. Vula izingalo zakho phambili ezingeni le-shoulder, izintende zibheke phansi (B). Exhale, ulethe izinyathelo zakho emuva endaweni eqondile bese wehlisa izingalo zakho. Okunikezayo: kuqinisa iziqhwa, imbongolo, emuva okuphansi nesisu.

Hlanganisa umkhumbi wenkemba

Hlala ngakwesokunene sakho, bese ubeka isandla sakho sokunene ngaphansi kwehlombe lakho. Donsela umlenze wesokunxele uhlangothi olulodwa, ubeke unyawo phansi; i-hip ibheka ngokuqondile futhi isisu siyadonsela. Thepha isandla sokunxele phansi, ubheke phansi. Vula bese uphonsa ingalo yakho kancane, uvula isifuba sakho futhi ubheke isandla sakho. Exhale, ufaka isandla sakho esimeni sokuqala. Yenza okuphindaphindiweyo, shintsha izinhlangothi bese uphinda. Lokhu kunikeza: kuqinisa izandla, isisu, iziqhaqho kanye nomhlane, kukhuthaza ukuvumelana.