Kubalulekile ukukhumbula ukuba ukukhulelwa akusisifo, kwaye kunye nophuhliso oluqhelekileyo umama ozayo kufuneka ahambe. Oku akuchaphazeli nje kuphela umzimba wakhe, kodwa kunye nokuphuhliswa komntwana. Kunconywa ukuba usebenzise umthamo wokunyamekela ngokulinganayo imizuzu engama-30 okanye ngaphezulu.
Kutheni ukuba ukudansa kwesisu kuqhube ngakumbi nakwabesetyhini abakhulelweyo? Umba kukuba inkcubeko yaseMpuma ihlawulwa ngokukodwa kwintombi njengomama ozayo, kwaye impilo yakhe ilawulwa ngokugqithiseleyo. Kuba iikhompyutyhini ezikhulelweyo zinconywa ziphuhliswa, kwaye imidlalo iyinxalenye yazo. Xa kuphuhliswa inkqubo yeeklasi, ukukhethwa kwemisebenzi ekhethekileyo, iinjongo ezijoliswe ekulungiseleleni amaqela omzimba athabatha inxaxheba ekuzalweni. Ukunyakaza kweplastiki kwimivulo kunika umthwalo omuhle kwimisipha ye-pelvis kunye nesicindezelo esiswini, kwaye ngokwenene banembopheleleko yokuqhekeka okuzinzile kwinkqubo yokubeletha.
Kucaciswe ukuba xa ngexesha lokukhulelwa lo mfazi wayedlala, umngcipheko weengxaki kunye nokunokwenzeka kwongenelelo lwezonyango ngexesha lokubeleka kuncitshiswa, ixesha lokudakumba kwengqondo emva kwexesha lokunciphisa liyancishiswa, lincinci. Emva kokuzalwa, izihlunu eziqeqeshwe ngokukhawuleza zibuyela kumama oqhelekileyo kwaye oomama abatsha bafumana lula ukubuyisela ifom yezimba zomzimba.
Ukongeza kwimisipha ye-pelvis kunye ne-press, izihlunu zeengalo kunye namahlombe nazo ziyaqeqeshwa ngexesha lokuzivocavoca, ngenxa yoko, inxalenye ephezulu ye-trunk ibukeka i-taut, kwaye isifuba sigcina isisu sayo sesisu.
Kakade ke, ngexesha lomdaniso, iimisipha zemilenze zithola umthwalo. Le yindlela enhle kakhulu yokuthintela ukukhukhuma okuqhelekileyo kwenzeka ngexesha lokugqibela kwekota kwaye kunokukhokelela kwimithanjeni ye-varicose.
Ngethuba lokukhulelwa, abaninzi abafazi bayakhalaza intlungu kwi-lumbar esifundeni kunye nasemva ngokubanzi. Oku kubangelwa kukuba umthwalo onomkhuhlane uyanda, kwaye isikhulu sokwenza ubunzima bomzimba sitshintsha, kwaye oku kubangela ukuba lo mfazi ahambe, elele kancane emuva - ngoko kulula ukugcina umzimba uqobo, kodwa umva usuke ukhathele ngakumbi. Ngamaqela okudanisa ngokuqhelekileyo, umzimba ulungele ukwanda komzimba, oomama abazayo baqala ukulawula kakuhle umzimba wabo, kulula ukuba bahlale bengalindelekanga. Ukungahambi kakuhle nokungahambi kakuhle okungavela ngenxa yesisu esisakhulayo, sinyamalale, ukunyakaza kuya kukhanya kwaye kuyamkeleka.
Kananjalo indima yengqondo yemidaniso ibaluleke kakhulu. Ngaphandle kwento yokuba bazisa umdlalo wokuzonwabisa, imidanso inceda umfazi ukuba alondoloze ukuzithemba, azive eguquguqukayo, wesifazane, omhle. Kwaye iimvakalelo ezintle kunye neemeko ezintle ziyimfuneko kakhulu kumama ozayo.
Ukuba umfazi uthatha isinqumo sokwenza ukudansa ngesisu ngexesha lokukhulelwa, unokunika iingcebiso ezimbalwa.
Okokuqala, ngexesha leemfundo kufuneka uphulaphule iimvakalelo zakho. Musa ukukhupha. Ukuthandana ngokuxhonyayo kumdaniso okanye ezinye iintlobo zomsebenzi ongaphantsi komzimba kungenziwa emva kokubeletha (kwaye ngoko kungekudala), kwaye kwiimeko ezinzima kufuneka uzikhusele. Ukuba ngokukhawuleza kwiseseshoni kwakukho utywala, intlungu okanye uhlobo oluthile lokungahambi kakuhle, kungcono ukumisa uqeqesho, uthathe ikhefu kwiiklasi, uthintane nodokotela.
Okwesibini, kufuneka ukhethe ngokukhetha umqeqeshi onamava ekusebenzeni nabasetyhini abakhulelweyo kunye neziqinisekiso ezifanelekileyo. Ngoku kukho iindawo ezininzi ezizodwa kunye nezifundo zabamama abalindayo abanikela ngemidanso yesisu, amanzi aerobics kunye nezinye iinkonzo.
Okwesithathu, kufuneka ukhumbule ngokutya okufanelekileyo: kufuneka uphuze amanzi amaninzi kwiyure ngaphambi kokuqeqesha kunye neyure emva kwayo.
Xa ukhetha indawo yokuqeqesha, kuyimfuneko ukunyamekela ukungena kwendawo egumbini: kufuneka kube nokuphucula umoya. Akukho mzekelo ongeke usebenze egumbini elincinciweyo, okanye kwigumbi elinomswakama ophezulu.
Ukuphishekela, oomama abazayo akufanele benze imisebenzi yokulala, belele emhlane okanye bahlale ixesha elide kwisithuba esinye, ngakumbi emva kokuphela kwekota yokuqala. Ukuzivocavoca okunjalo kunciphisa ukugeleza kwegazi kwi-uterus. Kwakhona kuyimfuneko ukuphepha ukujika, ukuhamba ngokukhawuleza kunye nokujika, nangona, njengomthetho, zonke iinkqubo zokudansa zesisu zabesetyhini abakhulelweyo nazo zibandakanya ukuhamba ngokukhawuleza, ukuthuthumela, njl. Emva kweeveki ezingama-20 zokukhulelwa, kubalulekile ukunciphisa intambo kunye nokunyaniseka kokuzivocavoca, kunye nokunciphisa ngokukhawuleza isivinini somsebenzi ngexesha lokugqibela kwekota. Into ebaluleke kakhulu kukuphulaphula iimvakalelo zakho. Kungenzeka ukuba kwiiveki ezidlulileyo ngaphambi kokubeleka, kuya kuba nzima ukuqeqesha, kwaye kulo mzekelo kungcono ukuyeka iiklasi okanye ukutshintshela kwindawo ephantsi kakhulu yokuzilolonga. Injongo ephambili yeeklasi kukuqinisa umzimba ngaphambi kokuzala, ukufumana iimvakalelo ezintle ukusuka kwiklasi kunye nokuthetha nabanye oomama.
Ukuba awukwazi ukubandakanya kwimidanso yesisu ngesizathu esithile, ngoko akufanele uthuthuke. Unokwenza ezinye iintlobo zoqeqesho. Ngokuqinisekileyo, ukukhwela ngebhayisikili kunye namavidiyo akhankanywe, kodwa unokwenza i-aphoyintimenti ye-aqua aerobics okanye i-yoga ngabafazi abakhulelweyo. Ukuhamba okulula kunye nokuhamba ngesantya esiqhelekileyo kunemiphumo emihle emzimbeni womama wesikhathi esizayo. Into eyona nto kukugcina isimo sengqondo esihle, imimoya emihle, idle ngokufanelekileyo kwaye ujabulele ukuqonda ukuba ezinyangeni ezimbalwa ummangaliso wokwenene uya kwenzeka - ukuzalwa komntu omncinci!
Ngoku uyazi ukuba iiklasi zokudibanisa ezibalulekileyo kunye ezibalulekileyo zikhulelwe.