Ukubuyela kwimimiselo emva kokubeleka yinto yokuqala kwindawo efunwayo yimuphi umama oselula. Ipesenti encinci yabasetyhini abakwazi ukubuyisela ngokugcwele ifomu yabo epheleleyo. Eyona nto, inokuthi yenziwe ngumntu wonke onendlela efanelekileyo yezoshishino. Kwaye into yokuqala yokucinga ngayo kwangaphambili indlela yokuqinisa imisipha yomzimba ngexesha lokukhulelwa. Emva koko, le yimiqathango yokuqala yokufumana umfanekiso ogqithiseleyo emva nje kokuzalwa.
Inkolelo enzima yokuba abesifazana akufanele bathuthele kwaye bahlanganyele kwimidlalo esebenzayo ngexesha lokukhulelwa lide lide lixesha elidlulileyo. Ukuba akukho zichasiselo ezikhethekileyo kunye neentlungu zomntwana, unina akanaso isizathu sokuthi asebenze ngexesha lokukhulelwa. Iimidlalo ezisezingeni elilinganayo kunye nempilo - isitshixo sokubuyiswa okulula emva kokunikezelwa, kwaye kumntwana, naye akayize. Ukubandakanyeka ngokuthe ngqo kwikhosi kunye nokuphuhliswa kokukhulelwa kuthathwa ngamathambo esiswini. Kwaye, ngelishwa, le ndawo yinkxalabo kunabesifazane abaninzi.
I-Gymnastics ngexesha lokukhulelwa liyakomeleza iisifuba zomzimba, kugcinwe i-posture efanelekileyo, ukuphucula ukujikeleza kwegazi emzimbeni womama nokunciphisa ingozi yokuvuvukala kwimida kunye nokufumana imifuno ye-varicose.
Kwakhona, ukuzivocavoca okunjalo kwandisa ukuzithemba komfazi, kumnceda ukuba alondoloze ithoni yakhe, ngokukhawuleza kwaye kulula ukulungiselela ukubeletha kwaye, ngokukodwa, kulungele ukubuyela ngokukhawuleza kwifom kwisithuba sokugqibela.
Kuyinto enqwenelekayo ukuba ibhinqa ngaphambi kokuqala koqeqesho ludityaniswe nodokotela, xa ungaqalisa okanye uqhubeke noqeqesho kwiiprogram ezithile. Kufuneka kwakhona ukwazi ukuba kukho iimeko ezithile ngexesha lokukhulelwa ezingahambelani nemidlalo ethile.
Ziziphi iimeko zokufunda ezingasebenzi?
Akufanele wenze nayiphi na umsebenzi ukuba kukho izinto ezilandelayo:
- Uxinzelelo oluphezulu lwegazi lubangelwa ukukhulelwa;
- Ukuphazamiseka kwePlacental;
- Izicatshulwa zokuqala zesisu (ithoni ephakamileyo);
- Ukuphuma ngegazi emva kweveki ezili-12;
- Ukwandisa ngokweqile komlomo wesibeleko;
- Ukulahla ekukhuleni komntwana;
- Ukukhulelwa okuninzi;
- Ubuninzi bamathambo okanye ukuzalwa kwangaphambi kwexesha elidlulileyo.
Ukuba akukho nanye yale miqathango isebenza kuwe, ukuba ugqirha wakho uyavuma, ngoko kuyacetyiswa ukuba uqalise iiklasi kunye nokuhamba amancinane kwimizuzu engama-30 kunye neentsuku ezi-4-5 ngeveki.
Ukuthintela ukulimala ngexesha lokukhulelwa, uqeqesho oluthile luyimfuneko - ukufudumala okufanelekileyo, ukusetyenziswa kwemisebenzi yokulula, kunye nokusebenza kwamandla okanye udaniso. Imithwalo ngexesha lokukhulelwa kufuneka ihambisane nomthwalo phambi kwayo. Oku kuthetha ukuba ukuba umfazi akakaze asebenze kwimfundo yenyama, ukukhulelwa akusona xesha elona xesha lihle kakhulu "lokugubha" phambili. Kubalulekile ukuba uqale ukwenza okufutshane, ngokulinganiselayo kwaye ngokukhawuleza, ngaphandle kokugqithiseleyo kwinkqubo yeeklasi. Ukuba unesimo esihle ngokwenyama ngaphambi kokuba ukhulelwe, ngoko unokuguqula kuphela inkqubo yoqeqesho, ulungelelanise ukuqeqeshwa komntu wakho omtsha. Ngokubanzi, umthwalo awukwazi ukuncitshiswa kakhulu - umzimba wakho ulungele wona.
Ingcinezelo esiswini esiswini kunye nokukhulelwa
Umbuzo onomdla: ngaba i-press ekhutshiwe neyomeleleyo yecindezelo yomzimba ichaphazela ukukhula kwesisu ngexesha lokukhulelwa? Kukho uluvo lokuba ngokunyanzela ngamandla isisu siya kukhula ngaphantsi okanye asiyi kubonwa nhlobo. Ngaba kunjalo? Impendulo yalo mbuzo ayikho. Amaqela omsiza omacinci angasayi kuba ngumqobo "ongenakunqandeka" kwi-uterus ekhulayo kunye nokwanda kwenyanga. Isalathisi se-muscle esolula, ngokuphindaphindiweyo ngaphezu kobukhulu bayo bokuqala. Izisipha zomzimba zilungele kwaye zilungelelanise ukulinganiswa kwamanani omzimba. Kuze kube ngoku, inzululwazi ayikwazanga ityala apho inkcenkcesha yokuphuphuma kwesisu yayisisengxaki kwisifundo esiqhelekileyo sokukhulelwa.
Ungakulibali ukuba abaninzi abadlali abakhutheleyo bakhulelwa, babuthwala kwaye babelethe abantwana ngokulula ngaphandle kwefuthe elibi lezitho zomzimba. Ngokuphambene noko, ifomu labo elisebenza kakuhle libanceda kuphela, bephethe isimo esihle, njengoko imisipha eqeqeshiwe yenza umzimba uguquguquke kwaye uhlale unomphela, kwaye utshintsho kwindonga yesisu aluyiyo ingxaki kwaye kulula. Yingakho umba wokuqinisa izixathulo zesisu ngexesha lokukhulelwa kwanoma yiyiphi na ibhinqa ibalulekile, ukuze nangona ngexesha lokukhulelwa i-tone ye-muscle yesibilini esiswini igcinwa kwinqanaba. Ewe, ukuqwalasela iimeko kunye nempawu zomzimba kamama.
Ukuzivocavoca izidumbu zesisu
Kwiinyanga ezine zokuqala, yenza oku kulandelayo:
- Thetha emhlane wakho kwaye ulungise imilenze yakho.
- Phakamisa ikhanda lakho kwaye uzame ukuchukumisa isifuba sakho ne-chin yakho.
- Gcina imizuzwana emithathu uze ubuyele kwindawo yokuqala.
- Phinda amaxesha amahlanu. Yenza lo msebenzi kabini ngosuku.
Emva koko yenza inye-ntshukumo efanayo, kodwa umele emva kwakho kwaye uncike eludongeni. Gcina imisipha yomzimba. Phinda usebenze ngokuphindwe kabini ngosuku.
Kwithuba emva kwekota yokuqala yokukhulelwa oku kukhuthazwayo:
- Yima emadolweni akho kwi-pose "kitty", umgudu kufuneka ufanane nomgangatho.
- Ukuphefumula kwaye uzame ukukhulula isisu sakho, uze uphume kwaye udwebe esiswini sakho phezulu.
- Gcina imizuzwana eyi-10, phefumla ngokuqhelekileyo.
- Yenza isetyenziswe ngokukhawuleza kwezichaso ezijoliswe ngaphakathi. Ngomphefumlo ngamnye, izihlunu zenkcazelo ziqina.
- Ungavumeli ukuba imisipha ikhululeke ngokupheleleyo phakathi kokuzivocavoca.
- Hlaziya xa uvakalelwa kukuba "uhlaba" apho ungayifuni. Ngexesha lokusebenzisa, musa ukuphefumula - oku kunokumisa ukufikelela kwe-oksijeni kumntwana.
Yenza izinto ngokukhawuleza kwaye uzigxininise. Mamela ngokucophelela emzimbeni wakho - nokuba uziva ukhululekile, yima ukuzisebenzisa.
Ukuhamba ngexesha elide mhlawumbi kulungele imidlalo ye-aerobic ekhulelwe, ekhuthazwa kakhulu. Uninzi lwentsebenzo ye-yoga, luya kuvela, lufanelekile noomama abalindayo. Ukuhlala kwimihlali okanye ukuma, ukuxhatshazwa okulinganayo nokulawula ukuphefumula - zonke ziya kubandakanya ukukhula kwezihlunu zesisu. Ukuba ibhinqa lidlala kwimidlalo esebenzayo ngaphambi kokukhulelwa, iyakwazi ukumthanda kuphela.