Ukunyaniseka kunye nezinye iindlela zokusebenzisa abafazi abakhulelweyo

Ukugijima epakini, ukubhukuda echibini okanye ukuphakamisa i-dumbbells, umama ozayo wayemangaliswa. Namhlanje, imidlalo iyingxenye yokukhulelwa okunempilo. Ukunyaniseka kunye nezinye iindlela zokufundisa abafazi abakhulelweyo banceda umama ozayo ukuba agxininise kwimpilo, ngoko unokuzala umntwana onempilo.

Abantu basebenzise ukucinga ukuba ukuphumla kuyinto evamile, kwaye ukuzivocavoca kuyingozi, kodwa namhlanje saqonda ukuba xa ukhulelwe ngaphandle kweengxaki, into echasene nayo iyinyani. Ukunyaniseka kukunceda ukuphelisa intlungu ephantsi, ukuzithemba, ukuvuvukala kunye nezinye iziphumo ezingathandekiyo ezinxulumene nesimo esinomdla. Ukuzivocavoca okuqhelekileyo akuthinteli kuphela ukuthintela ubunzima obuninzi, kodwa kwenza kube lula ukusebenza. Ndiyabulela ukufaneleka kunye nezinye iindlela zokuzibandakanya kwabasetyhini abakhulelweyo, ngokukhawuleza ubuyisele umlo emva kokuvela komntwana.

Qalisa ukuqhuba ngoku

Xa uhamba phambili, bhetele uza kulungiselela umzimba wakho ekuzalweni nasekuzaleni. I-Physiologists iqinisekile: nangona uholele indlela yokuphila, ukuqala inkqubo yovavanyo kunye nemithwalo ephakathi kwexesha lokulinda usana lukhuselekile ngokupheleleyo. Ngo-2005, i-American College ye-Obstetrics kunye ne-Gynecology yakhulula incwadi entsha yeencwadi zakhe ezidumile "Ukukhulelwa kwakho nokubeletha." Inkqubo enikwe kuyo iyanconywa nangabo bafazi abaphoqelelwe ukuba baphile ngendlela yokuphila.

Qhubeka uhamba ngokunyamekileyo

Akukho mntu uyazi ngokuqinisekileyo ukuba zininzi iindlela zokukhulelwa ngexesha lokukhulelwa zanele, kodwa kuninzi kangakanani. Uninzi lweengcali ziyavuma ukuba imizuzu engama-30 yoqeqesho oluqhubekayo lukhuselekile ngokupheleleyo. Oku akuthethi ukuba ufanele ukuyeka ngokukhawuleza kwisigama seyure.

Yehlisa ngokukhawuleza kwaye uzenzele imizuzu emi-5 epheleleyo ukuze ufumane kwakhona. Njalo qhagamshelana nodokotela ngaphambi kokuba uqale nayiphi na inkqubo yoqeqesho. Yaye ugcine ukhumbule ukuba umsebenzi awukhuthazelwanga kubafazi abanepentecenta previa okanye ngengozi yomshukela, obangelwa ukukhulelwa. Oomama abaninzi abanamhlanje banomdla kunye neminye imizimba yabasetyhini abakhulelweyo.

Beka iinyawo zakho ububanzi ngaphezu kweenyawo zakho, amadolo akho aphelile, iinyawo zakho ziphendukile ukuze ukhululeke, kwaye izandla zakho ziphelile. Gqiba ngamadolo uze uthinte isandla sokunene sodolo olukhohlo, njengoko kuboniswe kwisithombe (A). Sula isandla sakho sokunene phezulu uye ngakwesokunene, njengokungathi uthabatha ikrele emva kwesihenqo sakho, khangela phezulu, kwicala lesandla sakho (B). Yenza ukuphindaphinda, utshintshe amacandelo wenze okufanayo.

Oko kunika: ukuqinisa umva, imilenze kunye nesisu, kukhuthaza ukuvisisana.

Ukuzivocavoca ukugubha umsila

Ukuhlala emadolweni, hlala kuzo zonke ezine, faka izibilini zakho phantsi kwamagxa akho. Dweba esiswini; iindlebe - ngomgca omnye ngamagxa. Phakamisa idolo elingasekhohlo uze uhlangothini (A) uze udwebe izibonda ngokubamba isisu esiphendukile (B). Yenza inani elifunekayo lokuphindaphinda kwaye utshintshe imilenze yakho.

Ukunyaniseka kunye nezinye iindlela zokufunda kwabasetyhini abakhulelweyo banceda ukuqinisa umva osezantsi nangesisu, ukwandisa ukuguquguquka nokulinganisela komzimba.

Kunzima kangakanani ukwenza?

Ukuba ulinganisela umsebenzi kwisikali ukusuka kwaye ukuya kuthi, indawo yakho ivela kwi-5 kuya kwi-8 (inqanaba apho unako ukugcina incoko), kodwa ungakhathazeki ukuba uphumelele ngenxa yokunyuka kwe-hillock okanye intambo yokudanisa ngokukhawuleza.

Lungiselela ukubeletha kunye nama-pilates

Nangona iipresati ezingapheliyo ngexesha lokukhulelwa ziya kunceda ukuba ugxilwe kwaye ngexesha elifanayo ukhululekile ngexesha lokubeletha. Le nkqubo yokuzivocavoca kwanamhlanje iya kunika umzimba wakho ingqiqo, amandla kunye nokunyamezela. Kuya kubakho nawuphi na umgangatho wempilo ngokunyamekileyo nangokukhuselekileyo kunoma yiyiphi i-trimester. Ngaba ezi zihlandlo kathathu ngeveki, ziphindaphinda amaxesha amahlanu. Ukugcoba ngaphambi kokuhamba ngeemitha ezili-15. Ungakulibali ukudibana nogqirha wakho ngaphambi kokuba uqale ukuzivocavoca.

Ukuzivocavoca ukululalisa iinqununu

Esikhundleni samadolo akho, sitsala esiswini sakho, phantsi ezantsi iingalo zakho; ukuba kuyimfuneko, faka iingubo enye okanye ezimbini phantsi kwamadolo ukulungiselela (A). Ukucwenga amaqhosha, ukuphazamisa, ukuxubha ngokukhawuleza, kodwa ukuthotywa ngokupheleleyo. Gudla iingalo zakho phambili kwinqanaba lomgangatho, iintendelezo zijongene phantsi (B). Exhale, ukubuyisela iinqunqa zakho kwindawo yokuma kwaye unciphise iingalo zakho. Oko kunikayo: kuqinisa i-hips, imbongolo, i-back back and esiswini.

Qalisa i-hilt yekrele

Yima emadolweni akho okunene, wabeka isandla sakho sokunene phantsi kwegxala lakho. Gudla umlenze wesobunxele kwelinye icala, ubeke unyawo phantsi; umlenze ubheka ngokuthe tye kwaye isisu sisondele. Thepha isandla sobunxele somgangatho, ukhangela phantsi. Bhoxa kwaye uphuphe ingcambu yakho ingcambu, uvula isifuba sakho kwaye ubukele isandla sakho. Exhale, ufake isandla sakho kwindawo yokuqala. Yenza ukuphindaphinda, utshintshe amacandelo uze uphinde. Oko kunika: ukuqinisa izandla, isisu, isisu kunye nomva, kukhuthaza ukuvisisana.