Imfundo yemvelo inceda ukuhlawulela ukungabikho kokuhamba, okudla ngokubonakalayo ngexesha lokukhulelwa. Kuba lula ukulawula ubunzima obandayo, ukuqinisa imisipha yomva, ibhinqa lehlombe, ukunciphisa umngcipheko wokuhlakulela imilenze ye-varicose. Uya kuba yimeko enhle, ukuzinyameka nokuzithemba kuyaqinisekiswa kuwe. Umzimba wakho uya kulungiselela lo mbandela obalulekileyo kunye noxanduva njengokuba uzala. Abasetyhini abaqinileyo, njengomthetho, babeletha lula. Ukongezelela, umzimba oqeqeshwe emva kokupheliswa kokukhulelwa uza kukhawuleza ukubuyela kwifom yangaphambili. Ukuzivocavoca ngebhola lokufaneleka ngexesha lokukhulelwa yinto oyifunayo.
Unakho okanye awukwazi?
Ngaba kulungele ukuqhubeka nokuqeqeshwa komzimba ngexesha lokukhulelwa, ukuba wawuqhele ukuya kwiklabhu ngaphambili, kwaye izifundo ziye zaba ngumkhwa wakho? Lo mbuzo ubuzwa ngabasetyhini abaninzi, ngakumbi abo balindele umntwana okokuqala. Thetha nodokotela wakho owazi zonke iingxaki zakho. Gxininisa impilo yakho kunye nomoya ngeli xesha. Akukho mzekelo kufuneka uziphoqe ukuba wenze oko ukuba awufuni. Qaphela ukusetyenziswa ngexesha lokukhulelwa xa unesinye sezichaso ezilandelayo:
♦ ingxaki engapheliyo;
♦ Izifo zegciwane le-thyroid;
♦ izifo zesimo senhliziyo;
♦ Izifo zenkqubo yokuphefumula;
♦ Polyhydramnios;
♦ Amafestile amaninzi;
♦ i-anemia;
♦ Inkcazo engafanelekanga yomntwana;
♦ ziphawulwe imilenze ye-varicose yemigangatho ephantsi.
Ukuchasana okungaqhelekanga kwintsebenzo ngempilo ngexesha lokukhulelwa kukuba:
♦ uxinzelelo olunegazi lokukhulelwa;
♦ isongelo sokukhupha isisu;
♦ Ukuphuma kwintsholongwane ngexesha lokukhulelwa;
♦ Ukuzalwa ngaphambi kokuzalwa, ukukhulelwa kwesisu. umntwana ongaphangeliyo ngexesha lokukhulelwa kwangaphambili;
♦ isikhundla esingaqhelekanga somlomo wesibeleko;
♦ ukungasebenzi ngokwamachiza;
♦ ukuxhomekeka okuphantsi kwe-placenta;
♦ i-placenta previa;
♦ ukungafezeki kwamanzi;
♦ Ukulahlwa kwe-intrauterine yentuthuko yomntwana;
♦ zonke izimo ezikhuphayo:
♦ Ukuchazwa kwe-toxicosis ngokukhawuleza kwabasetyhini abakhulelweyo;
♦ Ukubonakaliswa kwenkqubo yokubethelela intlungu kwisisu esiswini emva kokuzivocavoca.
Kukho konke okufuneka ukwazi umlinganiselo
Siyakukhumbuza: ngaphambi kokuba uqale uqeqesho oluqhelekileyo, umama okhuselekileyo kufuneka axubushe ugqirha omlindileyo. Emva koko, nguye kuphela owaziyo iimpawu zomzimba wakho kwaye uya kunika iingcebiso malunga noqeqesho lwakho. Ukuba uqhuba imidlalo ngaphambi kokukhulelwa, ngoko unokuqhubeka noqeqesho, ukunciphisa umthwalo. Kule meko, ungabandakanyeki kwimidlalo engqongqo. Umzekelo, akukhuthazwa ukuba uphononise kwiikhredithi ezikhuphayo kunye nezikhwele ukuba awuqinisekanga kakhulu kubo. Ezi klasi zidibene nomngcipheko wokuwa, oya kuthi uyavuma, awunqweneli kakhulu kuwe ngoku. Zininzi izifundo zoomama abancinci, apho, ngokukodwa, imidlalo ihlelwe, kukho iinkqubo ezikhethekileyo kwabasetyhini abakhulelweyo kwiiklabhu zezemidlalo. Ukuziqhelanisa namaqela amancinci kumnandi, kumnandi kwaye kuphephile. Ukuba ukhetha ukwenza oko ngokwakho, nantsi imigaqo elula ekhuthazwa ukuba ilandelwe xa uqala uqeqesho.
♦ Izifundo kufuneka zihlale zihleli: amaxesha 3-4 ngeveki.
♦ Ubungakanani boqeqesho kunye nokunyaniseka kwazo kufuneka kwandiswe kancane kancane.
• Ukuba awukwenzi i-gymnastics ngaphambi kokukhulelwa, ngoko-ke ukuqala kokusebenza akufanele kuthathe ixesha elide. Ukwandisa umthwalo kancane nangokuthe ngcembe. ukuzibuza ukuba umthwalo ukhulu kakhulu.
• Uqeqesho ngalunye lufanele luqale ngemisebenzi yokufudumala, iphele ngokuzivocavoca.
• Inxalenye ephambili ngexesha loqeqesho lokuqala alugqithanga 5-7 imizuzu.
• Ufanele usebenze. Gqoka iimpahla eziphathekayo, vula umculo omnandi.
Yilumkele ngebhayisikili! Ungabeki kwakhona iirekhodi zesantya kunye nebala lokusebenza okanye ukuhamba
• Gwema ukungcola. Phuza amanzi phambi koqeqesho, ungazibandakanyi kwisisu esingenalutho.
• Nika ingqalelo kwintlalo emva kokuba wenze ukuqeqeshwa. Ukunyamekela kwentliziyo, ubuthathaka, ukuxakeka komzimba kungabonisa ukuba umthwalo uphezulu kakhulu kuwe.
• Dibana nodokotela wakho ukuba kukho naziphi iimpawu ezibonakala zingenakulungiswa kwaye ungahambi ixesha elide.
• Yiba nengqiqo, nangona uthabatha isitya se-crystal, ukuphepha ukunyameka komzimba, akunakuncedo.
Masiqalise
Ngoko, wanquma ukuzikhangela. Qala ngomsebenzi ofudumeleyo: ukuhamba kwindawo, ukujika intloko kunye ne-trunk kwiindlela ezihlukeneyo, ukwandisa iingalo kumacala. Kwinkqubo eyintloko yokuhlawula oomama, unokufaka imilenze elula.
Ikati
Ukuzivocavoca ukunciphisa umthwalo emgodini. 1. Ukuqala indawo: ukuguqa kunye nenkxaso yezandla. Hlaziya imisipha yakho emva. 2. Bhinqa umququ, uphantsi kwentloko uze uhluthe iisisu kunye nesisu. 3. Kancinci kancinci iisifuba zesisu kwaye ubuyele ngokucacileyo kwindawo yokuqala. Musa ukukhawuleza, phinda lo msebenzi kathathu amaxesha.
Sula
Ukuzivocavoca ekuxhaseni ukuqiniswa kwezihlunu ezinobunzima. 1. Phakamisa ngokuthe ngqo, uxhomekeke kuyo nayiphi na into kwinqanaba lebhanti, ukugoba kancane umlenze oxhasa. 2. Thatha omnye umlenze wancinci (emva kwee-degrees ezingama-45), unciphise ngokukhawuleza ukuya kwizwane. Phinda amaxesha ama-10 ngomlenze ngamnye.
Ujika
Ukuzivocavoca ukuqinisa imisipha ye-oblique yesisu kwaye ukhulule kwaye uphumule umlenze. 1. Hlala uqonde, imilenze ibanzi ububanzi banzi, izandla phambi kwakho. 2. Kancincizela ukujika umzimba kuqala ukuya ngasekunene, uze ungene kwicala lasekhohlo. Phinda usebenze izikhathi ezili-10 kwicala ngalinye.
Umsila
Ukuzivocavoca ukomeleza izihlunu ze-oblique zesisu kunye nobuhlungu obukhulu kunemva. 1. Hamba phantsi ngamadolo kunye nenkxaso yezandla zakho. 2. Jikela intloko yakho ngakwesokudla kwaye ujonge phezu kwegxala lakho kwiimpahla zakho. 3. Kuyafana-ngakwesobunxele. Phinda kathathu.
Butterfly
Ukuzivocavoca ukwandiswa kweminqweno kunye neentsimbi. 1. Hlala phantsi, phakamisa imilenze yakho, udibanise iinyawo zakho kwaye ululade amadolo akho kumacala. 2. Hlenga ngokukhawuleza izihlunu ze-groin kunye nomgangatho wangaphakathi wethanga, uzama ukuchukumisa ngamadolo emgangatho. Gcina enye ngomzuzu. Phinda kathathu. Gqiba umzimba kunye nokuzivocavoca ukuphucula izihlunu zentanyeni, ibhinqa legxina, umgca ophezulu kunye nezantsi.
Ukuphumla kwentamo
1. Hlala phantsi kunye nemilenze yakho yawela. Ukulungelelanisa, unokubeka iincinci ezincinci phantsi kwamadolo. Ukuphefumula ngomoya othobileyo nangenene, phumula. 2. Hlaziya indawo ye-pelvic, izandla, amahlombe. Gcina umva wakho ngqo. 3. Yenza izintlu ezininzi zokujikeleza zentloko kwicala lokunene nelincinane. Phinda amaxesha amahlanu.
Ukucola ibhinqa lehlombe
1. Yamkela isikhundla sokuqala, njengokuba kusebenza kwangaphambili. 2. Phakamisa izandla zakho phezulu. 3. Phula izandla zakho. Qaphela ukuba ukuqhuba ngokuboniswa kwezandla akufanele kwenziwe emva kweveki yama-34 yokukhulelwa, ngamanye amaxesha kunokuvusa ukuzalwa ngaphambi kokuzalwa.
Ukuphumla kwebhande leplavic
1. Isiqalo sokuqala: ukuguqa kunye nenkxaso yezandla. Phula intamo yakho, phefumula. 2. Bhinqa wakho ukuze i-coccyx ibhekiswe ngqo, kwizithende. 3. Gcina kule ndawo imizuzwana embalwa, uze uphumule kwaye uthathe indawo ekhululekile. Phinda usebenzise amaxesha ama-5-10.
Ukuphumla kwe-back back
1. Isikhundla sokuqala: hlala phantsi, uncike emva kwakho eludongeni. Ngokubanzi usasaza imilenze yakho, wabeka izandla zakho ngamadolo. 2. Jikela ngakwesokudla, ubambe idolo lakho lokunene ngesandla sakho sasekhohlo. 3. Phula umva osezantsi, ubuyele kwindawo yokuqala. 4. Phinda ulandele okufanayo kunye nokujika ngakwesobunxele. Phinda amaxesha ama-5-8.
Ukuzivocavoca ukuphumla ngokubanzi
Uxoxe ngecala lakho, bhinqa idolo. Hlala ukhululekile, unokubeka imithwalo embalwa phantsi kwentloko yakho. Ukuphefumla kakhulu, ulinganise. Qalisa ukuphucula umzimba wonke ngokukhawuleza - qalisa ngeengcebiso zezwane zakho, ngokuthe ngcembe "guqulela" umtsalane wokuphumla ezandleni zakho, entanyeni, nangobuso bakho. Isisindo somzimba asinakuvakalelwa, kuyona nto imnandi ukuyenza. Umthwalo kumalungu amancinci, ukunyakaza kulula kakhulu kwaye kulula.Ufanele usebenzise i-1-2 ngamaxesha ngeveki. ravilo, unyango amanzi sincoma ukuqalela kwisiqingatha sesibini lokukhulelwa kukho contra-iimpawu, ubukho apho ayinqweneleki echibini lokuqubha Ezi ziquka ..:
♦ ubuqhophololo:
♦ Ukuphefumula okufutshane:
♦ uxinzelelo lwamanzi;
♦ utshintsho kwiqondo lokushisa lomzimba emva kokuzivocavoca.
Ukuqeqeshwa emanzini, iimfuno ziyafana "kumhlaba": qaphela ngempilo yakho, phulaphula kwiimvakalelo - phuma emanzini ngesibonakaliso esincinci se-malaise.
Yenza lula ukubeletha!
Nangona ungenayo ixesha elaneleyo lokwenza imidlalo okanye ukuya echibini, qaphela ukuqeqeshwa kweKegel, onokuyomeleza ngayo imisipha ye-pelvic, ufunde indlela yokuyilawula kwaye ululaze inkqubo yokubeleka. Kukho uluvo lokuba oomama abancinci abaye benza le mizimba babe nekhefu elingaphantsi kwamaxesha amathishu ayenzeka ngexesha lokuzalwa komntwana. 1. Zama ukuyeka ukuhamba, uze uphinde uqhubeke kwakhona. Phinda amaxesha amahlanu. Ukuba uyaphumelela, ke unyanzelisa lo msebenzi - uzonqumla kwaye ukhulule umxube we-pelvic floor. Qala ngokuphindaphindiweyo kwezihlandlo ezi-4 ngosuku, ukwandisa ukuphindaphinda ukuya kuma-50 ngendlela enye. 2. Emva koko, mfutshane imisipha yomzimba we-pelvic imizuzwana emihlanu, uze ukhulule. Phinda amaxesha amahlanu. Ukunyuka kancinci ixesha lokuqhaqhazeka kwemisipha. 3. Phinda usebenzise i-Kegel izikhundla kwiindawo ezahlukeneyo: kungekuphela nje ukuhlala esihlalweni, kodwa nakwi-squat position, kwisiTurkey. Yaye ukhumbule ukuba ngenxa yokuphila kwakho kunye nokunikezelwa ngempumelelo, umoya wakho wangaphakathi ubalulekile. Ukukhulelwa akusisifo, ngoko uziphatha ngokwemvelo kwaye ukhululekile. Hambisa ngokukhawuleza kunokwenzeka, ugweme ngokukhawuleza ukuhamba ngokukhawuleza, ukuhlahlela kwaye, ngokuqinisekileyo, ukuwa, ukuqhuma nokuphakamisa izisindo. Hamba ngaphezulu, mamela umculo omnandi, uye kwimiboniso, kumyuziyam kunye nama-movie, udibana nabahlobo kunye namantombazana. Yonke into oyithandayo, njengomntwana wakho!
Aqua aerobic complex
Inkqubo yezifundo ezininzi zamama omncinci ziquka iiklasi ze-aqua aerobics. Ukuba awuzange ulawule ukungena kwiqela elinjalo okanye ukhetha ukwenza oko ngokwakho, ngoko unokwenza oku kuluhlu olulula.
1. Buxoki emhlane wakho kwaye uphumule, amanzi aya kukunceda kakuhle umzimba wakho, uphakamise phezulu. 2. Thatha umoya kwaye ulale phantsi emanzini. Yandisa iingalo zakho nemilenze. Gcina le ndawo embalwa imizuzwana. Kancinci ufike ezinyaweni zakho. 3. Thatha intliziyo ephilileyo, gcaza imilenze yakho ngezandla zakho - thabatha "ukukhulelwa komzimba." Gcina umoya, hlala kwindawo leyo malunga nemizuzu engama-20 Yima ngasecaleni Ukhuphe isisindo kwizithende. Yima umqolo wakho ngasecaleni, uguqa imilenze phambi kwakho emanzini, ubambelele ekuhlaseleni, jikela ngakwesokunene nangesobunxele, phinda usebenzise izihlandlo ezili-10. Ukulala emhlane wakho, izandla zolule phezu kwesiqu Ngokuzenzekelayo kwaye uzama ukungathathi umoya, ugude, usebenze kuphela Ukukhathala? hanker.