Ayikho imfihlo yokuba ngokubonakala komntu omncinci endlwini, ixesha lokulala nokuphumla komama omncinci lifutshane. Sifanele sibekezele ukuba ukwamkela ukuhlamba okuphumayo kunika indlela yokuhlamba umntwana, kwaye akukho phantse ixesha elisele lokupheka izitya zakho ezizithandayo ... Umfanekiso awukhoyoyo. Ngoko, sithatha yonke into ezandleni zethu naphantsi kolawulo lwethu.
Umzuzu osisiseko kufuneka ulahle isilingo sokuzinikela ngokupheleleyo kumntwana. Sifuna ukufumana ixesha lokuzinyamekela. Ukuba uzikhupha, awuyi kuba namandla okwaneleyo ukuhlawula omnye umntu. Ukuze impilo yowesifazane okhulelweyo kwaye usebenzise izixhobo ezikhethekileyo, kuphela umnqweno womama ozayo ukwanele.
Buza umbuzo: "Yintoni endiyenzela yona ukuze ndibe nento engayinika umntwana wam?" Okokuqala vumela ufumane ukuphumla okufutshane. Imizamo yokuba ngabazali abalungileyo abafezekanga. Yamkela ukuba uya kuwenza iimpazamo ngokuqinisekileyo, kuba uyazi nje umntwana. Kwaye oku kuqhelekileyo. Umntwana wakho uya kufunda ukuvumelanisa nomama noyise. Indlela efanelekileyo yokujongana nale meko kukuqonda ukuba awuyedwa. Inkxaso yabantu abasondeleyo ibaluleke kakhulu kumama oselula kunanini ngaphambili. Yenza ixesha lokuzilungisa kumyeni wakho, cela abahlobo bakho ukuba banakekele imveliso okanye, umzekelo, thabatha ukucoca kwesikhashana ekhaya. Ukuze ube ngumama ongcono, kufuneka ube nguye. Kwaye ngoku kufuneka uziva unomdla kwaye uyamthanda. Mamela lethu icebiso!
Ukususela ngosuku lokuqala lokuphila komntwana wakho, khumbula ukuba akukho mntu unomdla ngaphezu kwakho! Akunjalo. Kwaye ke, ngesibindi wabela ixesha, oza kunika lona kuphela. Unakekele impilo yowesifazane okhulelweyo kwaye usebenzise yonke imihla, ngoko uya kuziva ungcono.
Khusela u manyano
Kubalulekile ukuba ungakhohlwa ukuba ungowesifazane, unomthandekayo, uyise womntwana. Ubuhlobo benkwenkwezi ngumyezo apho abantwana bekhula khona. Ulwalamano oluhle kunye neqabane liyakunceda kwaye ekukhuliseni imvuthu. Landela la macebiso ukuze ugcine isimo sengqondo kuwe kwaye ungaphazamisi impilo efanelekileyo yowesifazane okhulelweyo kunye nokuzilolonga kwezempilo.
Vu melani
Ukuphepha ukuxabana nokungaqondani emva kokuzalwa kweemvumba, kwangaphambili okanye emva kokuzalwa kwakhe, ukusabalalisa imisebenzi ethile (ngubani oza kubandakanywa kwilungiselelo loxwebhu, indlu, ukupheka, ukuhlamba, ukuhamba kunye ne-crumb).
Ukuthetha
Ngenyameko kwaye nangoko nithethe malunga nento enokuva ngayo-kokubili kokulungileyo nokubi. Shiya indlu ukuze uhambe. Zama ukwakha izicwangciso ezihlangeneyo zeveki, okanye ubuncinane kanye ngenyanga. Fumana indlela yokuphuma ngaphandle ubuncinane iiyure ezimbalwa ngaphandle kwesigxina. Nika kwakhona. Nika umhlobo wakho ithuba lokuchitha ubuncinane ixesha elinye nomntwana wakho wedwa. Kukho ithuba lokuba emva koko uza kuqala ukukuqonda kangcono. Into ephambili kukuba, musa ukuphazamisa kwaye ungagxeki, nangona wenza konke okungafaniyo. Ukunyamekela impilo yowesifazane okhulelweyo kunye nokuzilolonga, ngaloo ndlela udala intuthuzelo ekhululekile yintsana yakho.
Yakha iqela
Ngexesha lemidlalo, inkampani yabantu abanomdla unceda. Iiklasi zengqondo zomzimba zangasese okanye amaqela "Umama kunye nam" sivuselela kwaye sinciphise amathuba okudandatheka, ubuyisele impilo kubasetyhini abakhulelweyo kunye nokuzivocavoca ukufezekisa iziphumo ezingcono kakhulu zentuthuzelo ngexesha lokuzalwa kwangaphambili.
Ixesha lakho
Emva kokuqinisekisa ukuba unethuba lokukhulula, cinga, umzekelo, yoga, ucamngce kwaye ... ungaziva unetyala ngalo.
Ungamangaliswa xa ufumanisa ukuba ixesha lakho lokuphumla liye lahla kakhulu: omama abaninzi abaselula abazange bafumane iiyure ezisi-ezine ukuya kwi sixhenxe ngobusuku. Kwimeko efanelekileyo.
IQela lokutya
Emva kweeveki ezi-4, cela isilwanyana ukuba unike umntwana ibhotile ebusuku. Yithuba lokuba wenze ixesha lokulala. Kulala eceleni komntwana. Ukuze bobabili baphuphe ngokukhawuleza emva kokutya, mayeke i-crumb idle ebhedeni labo. Yenza abahlobo nge-nap. Phumla ngelixa umntwana elele, nokuba ikhitshi inentaba yeetya ezingcolileyo.
Yiba nomonde
Uphando lubonisa ukuba oomama abaselula banokujamelana nokusilela kokulala okungcono kunabanye abantu, impilo yemfazi okhulelweyo
Ukuguquguquka kwemizi, impilo yabasetyhini abakhulelweyo kunye nokuzivocavoca ukunyusa intlungu ye-reflex. Abaninzi abangama-70-80% omama abancinci banamava omama "- blues" - ukuguquka kwemizwa ezinsukwini ezimbalwa zokuqala emva kokuzalwa komntwana. Uxinzelelo lwangempela lwe-post% Ngokuqhelekileyo kubakho kwabasetyhini abaye bavalelwa yi-PMS ngaphambili.
I-Omega-3 Kubonakaliswe ukuba kumazwe apho abantu badla ukutya kwezilwanyana, abazityebi kwi-Omega-3, i-CDP ikhula kangangoko. Ngomhla, kufuneka ufumane ubuncinane igram ye-Omega-3. Le asidi enomxholo iqukethe i-sardines, i-salmon, i-shrimp, i-avocado, ioli kunye neoli yeentlanzi.
Ukulala
Xa umntwana elele, awuphumli? Le ngenye yezinto ezinobungozi ezisemgangathweni obangela i-CDP kumama omncinci. Yasebenza. Ukuzivocavoca indlela yendalo yokugcina isimo esihle. Ukuphucula impilo yengqondo, ukunciphisa uxinzelelo.
Masihambe!
Akukho nto ngokukhawuleza kwaye ayiyi kuphelisa ukunganakwa emva kokubeletha, njengokuzilolonga. Qala ngokuhamba ngokulula - kunye nendlela eyi-1. Kancinci, uzive ungcono, qalisa ukwenza izivivinyo esizicebisayo. Usuku emva komhla, ukwandisa inani lokuphindaphinda, ukukhupha amaxesha angama-20. Ngaba usebenzise yonke imihla.
Ukubopha nokuphakamisa
Sukuma, ubambe izithambile ezinesandla esingu-1.5 ukuya kwi-4 kg ngezandla ngokuthe ngqo kumzimba weentendelezo ngaphakathi. I-Lunge, inyawo elingasekhohlo, liguqa ngamadolo: idolo elingaphambi kwe-ankle, linciphisa idolo ngaphantsi, liphakamisa isithende. Gweba imilenze yakho kwaye uphume, uphakamise umlenze oqhekezayo phezulu, uphakamise iingalo zakho emahlombe akho. Buyela kwindawo yokuhlala, ngelixa unciphisa izandla zakho. Buyela kwisimo sokuqala uze utshintshe umlenze wakho. Umgangatho wangaphambili wethanga uqiniswa ngabasetyhini, izibonda, izihlunu zethole kunye ne-biceps.
Ukuzivocavoca ukuphakanyiswa kwe-hip kunye ne-dumbbells
Hamba nomva wakho esihlalweni, ubambe iigulum ezilinganisa i-1.5-2.5 kg (izandla kunye nomzimba). Kuphefumlelwe, yenza i-squat, uthinte amaqhosha esihlalo, ngokukhawuleza ugobe iingalo zakho kwiingqungquthela kwinqanaba lomgangatho, iintendelezo zijongene. Phakamisa imilenze uze uphume, uphakamise i-hip yakho yesobunxele, uphakamise iingalo zakho kunye nezikhonkwane ezingaphezulu kwentloko yakho. Buyela kwisikhundla sokuqala. Shintsha unyawo lwakho. Amacangci, ubuso obunzulu bomlenze, imisipha kunye namagxa ayaqiniswa.
Ukuzivocavoca
Yima phambi kwesihlalo esinomqolo ophezulu. Ukubamba ngesandla sakho sokunene, uxhomekeke phambili, kwinqanaba elifana nomgangatho. Ngasesandleni sasekhohlo, ubambe isalathisi esilinganisa i-1.5-2.5 kg. Phakamisa isandla sokunene ngakwesokunene, kwinqanaba lehlombe. Ukubamba umqolo ngqo, ukugoba isandla sokunene phantsi, ngelixa ugcina isikhundla se-elbow. Gweba ingalo yakho kwicala uze ubuyele kwindawo yokuqala. Xa usugqibile indlela, tshintsha isandla sakho. Amagxa kunye namacandelo angentla aqiniswa.
Ukuzivocavoca ukutshiza ngomlenze wokuphakamisa umlenze
Yima kuzo zonke ezine, izingalo zikhulu kunamahlombe, amadolo phantsi kweenyawo zakho. Phakamisa umlenze wangakwesobunxele wesigxina - ukuze umzimba uvela ezintendeni ukuya entloko unomgca ochanekileyo. Ukugcina izihlunu zesisu, zibophe izibonda zakho, zinciphise isifuba sakho phantsi. Gcina unyawo lwakho kwisisindo, buyela kwisikhundla sokuqala. Shintsha unyawo lwakho. Iqinisa imisipha yesifuba, iintambo zangaphambili ze-deltoid muscle, i-triceps, izibonda kunye nezihlunu zesisu.
Ukudonsa umlenze omnye
Uxoxe emhlane wakho, amadolo athathwe esifuba sakho. Bhala, uze uphume, uhluthe iisisu zomzimba, phawula intloko kunye namagxa phantsi komgangatho. Ngelo xesha, phakamisa umlenze wesobunxele 45 degrees ngaphantsi komgangatho. Ukuguqula umlenze wokunene, udonsa idolo kwisifuba uze uyigubungele ngezandla zombini. I-Strand yakho imilenze, ngexesha ngalinye ukucinywa. Uqinisa imisipha yomzimba.
Ukuzivocavoca
Beka emhlane wakho, pha kamisa imilenze uze uyibophe ngamadolo, imilenze yakho ifana nomgangatho, faka izandla zakho phantsi kweenyawo zakho. Bhuqa, uze uphume, uphakamise intloko, amahlombe kunye namagxa emagxeni ukusuka kumgangatho, ukudonsa umzimba kwiinyawo, ngelixa uqhubeka uzigcina. Buyela kwisikhundla sokuqala. Phinda kaninzi kangangoko kunyanzelekile. Ngenxa yo msebenzi, izihlunu zesisu zisomelezwa.