Xa ufumanisa ukuba ulindele umntwana, kukho imibuzo emininzi efika engqondweni, akunjalo? Omnye wemibuzo emikhulu abantu abaninzi abanayo kukuba, "Ingaba kulungile na ukuzilolonga ngeli xesha?" Abanye abantu bayoyika ukuba ukuzilolonga kuya kulimaza umntwana wabo. Abanye bafuna ukwazi indlela yokuzilolonga ngokukhuselekileyo. Ngoko ke namhlanje, masithethe ngento ekufuneka uyazi malunga nokuzilolonga ngexesha lokukhulelwa.
Kutheni ukuzilolonga ngexesha lokukhulelwa kulungile kuwe?
Ukuzilolonga yindlela entle yokuhlala usempilweni kulo lonke ixesha lokukhulelwa kwakho. Oku kubalulekile kungekuphela kuwe, kodwa nakomntwana osesiswini sakho.
Ngamafutshane, ukwenza umthambo ngokuchanekileyo kuya kukunika izibonelelo ezininzi, ezinje ngezi:
- Iintlungu zomqolo kunye nokudinwa komzimba kuyancitshiswa. Kuqhelekile ukuba oomama abaninzi babe neentlungu zomqolo ngeli xesha. Ukuzilolonga kunokunceda ekulawuleni ubukhulu becala.
- Ikunceda ugcine ukuma kwakho ngokuchanekileyo. Njengoko umntwana wakho ekhula, ibhalansi yomzimba wakho iyatshintsha, ngoko ukuma kwakho kunokutshintsha. Ungayiphucula ngokwenza umthambo.
- Iyanciphisa uxinzelelo kwaye iphumze ingqondo. Oku kulungile ekulawuleni utshintsho lweemvakalelo oluhambisana notshintsho lweehomoni.
- Inciphisa umngcipheko wesifo seswekile sokukhulelwa , imeko echaphazela oomama abaninzi.
- Iyandisa amandla kunye nokuqina okufunekayo ekuzalweni nasekubelekeni. Kufana noqeqesho lokhuphiswano olukhulu.
- Ikunceda ukuba uphile ngokukhawuleza emva kokuba nomntwana.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho uze ufumane imvume ngaphambi kokuba uqale naluphi na umthambo. Uza kuvavanya impilo yakho aze akuxelele ukuba yintoni ekulungeleyo.
Ngubani ongafanele azenze umthambo? Ziziphi iimeko ekufuneka uzilumkele kuzo?
Ngokubanzi, umfazi okhulelweyo osempilweni akanangxaki yokuzilolonga phantsi kwengcebiso kagqirha. Nangona kunjalo, ukuba uneengxaki ezithile zempilo, kungcono ukungazilolongi. Kubalulekile ukuthetha nogqirha wakho ngale nto.
Jonga itheyibhile engezantsi ukuze ubone ukuba kufuneka uyeke nini ngokupheleleyo ukuzilolonga, kwaye kufuneka wenze umthambo ngononophelo olukhulu.
| Iimeko zempilo ekufuneka ziqwalaselwe xa uzilolonga | |
|---|---|
| Kuphephe ukuzilolonga (ingakumbi i-aerobic) ukuba unayo nayiphi na kwezi meko: | |
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| Lumka kakhulu xa uzilolonga ukuba unezi meko zilandelayo: | |
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Zithini iindlela zokuzilolonga ezikhuselekileyo ngexesha lokukhulelwa?
Kulungile, makhe sijonge eminye imithambo ekhuselekileyo neluncedo kakhulu onokuyenza emva kokufumana imvume kugqirha wakho.
Ukuzilolonga okulula nokukhuselekileyo
Le yeyona mithambo icetyiswayo kakhulu:
- Ukuhamba ngokukhawuleza: Ukuhamba ngokukhawuleza malunga nemizuzu engama-30 ngosuku kulungile kakhulu.
- Ukudada: Ubunzima bomzimba buyancipha emanzini, nto leyo ethetha ukuba uxinzelelo oluncinci lufakwa kumalungu. Olu luqheliselo oluhle kakhulu.
- Ukukhwela ibhayisekile ngaphakathi endlini ungashukumi: Oku kukhuselekile kakhulu kuba akukho mngcipheko wokuwa.
- I-Yoga kunye nePilates: Yiya kwiiklasi ezenzelwe ngokukodwa oomama abakhulelweyo.
- Uqeqesho lobunzima obulula: Musa ukuphakamisa ubunzima obuninzi kakhulu. Ungaziqinisa izihlunu zakho ngokusebenzisa ubunzima obulula.
Zeziphi izivivinyo zeKegel esithetha ngazo?
Le yinto ekufuneka uyenze ngokuqinisekileyo. Uqheliso lweKegel luqheliso oluqinisa izihlunu ezisezantsi kwesisu sakho, ezixhasa isinyi sakho, isibeleko, kunye namathumbu (imisipha yomgangatho wepelvic).
Khawuthelekelele uzama ukuyeka ukuchama ngequbuliso. Ezi zimisipha ezikwisisu sakho esisezantsi eziqina. Ungaziqinisa ezo zihlunu kangangemizuzwana emi-5 uze uziphumze. Yenza oku malunga nezihlandlo ezili-10 zilandelelana. Kufuneka ukwenze oku malunga nezihlandlo ezi-5 ngemini. Oku kuya kwenza kube lula ukuba nomntwana, kwaye kuya kukunceda uphinde uphile emva kokuba nomntwana.
Ukuzilolonga ngeBhola yokuZala
Mhlawumbi ukhe wababona abafazi abakhulelweyo behleli kwibhola enkulu (ibhola yokubeleka). Ukuzilolonga ngale nto kuya kuyiqinisa indlela oma ngayo umzimba wakho kunye nomongo. Kuya kunceda nomntwana wakho ukuba angene kwindawo efanelekileyo. Ungenza izinto ezilula njengokushukuma ukusuka kwelinye icala ukuya kwelinye uze unyuke uye kwelinye kule bhola.
Ukuzilolonga ekufuneka ukuphephe ngexesha lokukhulelwa
Ukuze wena nomntwana wakho nikhuseleke, kungcono ukuba niziphephe ezi zinto ngeli xesha.
- Ukuzilolonga ukuze wehlise umzimba: Kuqhelekile ukuba wehle umzimba ngendlela enempilo ngexesha lokukhulelwa. Luphawu lokukhula komntwana osempilweni. Libazisa ukwehla kobunzima de kube semva kokuba umntwana ezelwe.
- Ziphephe imidlalo eyonyusa umngcipheko wokuwa: Ukutyibiliza eqhweni, ukukhwela ihashe, kunye nokunyuka intaba. Kwanokukhwela ibhayisekile eqhelekileyo kunokuba yingozi xa isisu sakho sikhula.
- Imidlalo enokubangela ukuba umntu adibane: Imidlalo efana nebhola ekhatywayo, ibasketball, kunye nehoki inobungozi obukhulu bokubetheka esiswini.
- Ukuzilolonga ngokutsiba nokutsiba: Amalungu akho anokuba sengozini yokwenzakala ngeli xesha (ngenxa yotshintsho lweehomoni). Ngoko ke kuphephe ukwenza ii-aerobics kunye ne-kickboxing enefuthe elikhulu.
- Ukuzilolonga xa ulele ngomqolo: Imizuzu embalwa ilungile. Nangona kunjalo, ukulala ngomqolo ixesha elide kunokubangela ukuba isibeleko esikhulayo sicinezele umthambo omkhulu wegazi (i-vena cava), nto leyo enciphisa ukuhanjiswa kwegazi kuwe nakumntwana wakho.
- Ubushushu obugqithisileyo: Ukuzilolonga kwiindawo ezishushu kakhulu, njenge-hot yoga, akulunganga. Ungalibali ukusela amanzi amaninzi.
Lumka kwezi zinto xa uzilolonga.
Ukuba uqala inkqubo yokuzilolonga, khumbula la macebiso.
- Impahla: Nxiba impahla ekhululekileyo nekhululekileyo. Kubalulekile nokunxiba ibra enenkxaso efanelekileyo.
- Izihlangu: Nxiba izihlangu ezilungileyo ezifanelekileyo kumthambo owenzayo.
- Ukutya: Yitya ubuncinane iyure ngaphambi kokuba uzilolonge. Udinga malunga neekhalori ezingama-300 ezongezelelweyo ngosuku ngexesha lokukhulelwa.
- Amanzi: Sela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga.
- Vuka:Xa uvuka emva kokuzilolonga phantsi, yima kancinci. Ukuma ngequbuliso kunokubangela isiyezi.
Eyona nto ibalulekileyo kukumamela umzimba wakho. Ukuba uziva udiniwe okanye uneentlungu, musa ukuzinyanzela. Yima uphumle.
Ufanele uyeke nini ukuzilolonga uze ubonane nogqirha?
Ukuba ufumana naziphi na iimpawu ezingezantsi ngelixa usenza umthambo, yeka ngoko nangoko umthambo uze uthethe nogqirha wakho.
- Ukopha kwangasese okanye ukukhupha amanzi.
- Intloko ebuhlungu kakhulu okanye umbono ofipheleyo.
- Iintlungu zesisu ezingaqhelekanga okanye ukushwabana kwesibeleko.
- Ukuphelelwa ngumphefumlo okanye iintlungu zesifuba.
- Ukuba uziva unesizungu okanye utyhafile.
- Ukudumba ngequbuliso kwezandla, iinyawo, okanye ubuso.
Ukuba ufumana nayiphi na kwezi zinto ngelixa uzilolonga, musa ukucinga ukuba yinto eqhelekileyo. Funa ingcebiso kagqirha ngoko nangoko.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga ngexesha lokukhulelwa kulungile kuwe nakumntwana wakho. Kodwa kufuneka kwenziwe ngokuchanekileyo nangokukhuselekileyo.
- Ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, qiniseka ukuba uqhagamshelana nogqirha wakho.
- Mamela umzimba wakho. Ukuba uziva udiniwe okanye uneentlungu, yeka ngoko nangoko. Musa ukuzinyanzela ukuba wenze umthambo.
- Khetha imithambo ekhuselekileyo njengokuhamba ngokukhawuleza, ukudada, kunye neyoga kwabasetyhini abakhulelweyo. Ziphephe imidlalo enokubangela ukuwa kunye nokwenzakala esiswini.
- Ukuba ufumana naziphi na iimpawu ezilumkisayo, ezinje ngobunzima bokuphefumla, ukopha, okanye iintlungu eziqatha, yeka ukuzilolonga ngoko nangoko uze ubone ugqirha.
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