Ngaba kulungile ngokwenene ukwenza umthambo ochaphazela kakhulu ngexesha lokukhulelwa? Masithethe ngale nto!

Ngeli xesha lixabisekileyo xa ulindele ukuba ngumama, unemibuzo emininzi engqondweni yakho, akunjalo? Phakathi kwayo, umbuzo omkhulu abantu abaninzi abanawo ngulo, "Ngaba kulungile ukuba ndizilolonge ngeli xesha? Ukuba kunjalo, loluphi uhlobo lomthambo olulungileyo?" Abanye abantu banokuba noloyiko oluncinci, ingakumbi malunga "noMthambo oMkhulu", esiwubiza ngokuba "lubuhlungu". Ngoko ke, masithethe ngale nto ngokucacileyo namhlanje, ngokungathi sithetha nomhlobo.

Ngaba kulungile ngokwenene ukwenza umthambo ngexesha lokukhulelwa?

Okokuqala, ukuzilolonga kulungile kubafazi abaninzi abakhulelweyo abasempilweni. Enyanisweni, kunokukwenza uzive ungcono kakhulu kwaye kuncede umzimba wakho ulungiselele ukuzala. ISebe lezeMpilo neNkonzo zoLuntu lase-US (`(iSebe lezeMpilo neNkonzo zoLuntu lase-US)`) likwacebisa ukuba abafazi abakhulelweyo abasempilweni (abo bangekasebenzi kakhulu kwaye bengaqhelanga ukuzilolonga nzima) bafanele benze ubuncinci imizuzu eli-150 (oko kukuthi iiyure ezi-2 1/2) zomsebenzi we -aerobic ophakathi ngeveki.

Khawuthelekelele uhamba ngokukhawuleza malunga nemizuzu engama-30 yonke imihla ngexesha lesidlo sasemini emsebenzini. Yiloo nto ithethwa yile nto.

Uyazi ukuba kuthetha ukuthini "ukuqina okuphakathi"? Kulula kakhulu. Ukuba ungaqhubeka nencoko eqhelekileyo nomntu ngelixa usenza umthambo, yiloo nto ithetha ukuqina okuphakathi. Awuyi kuziva udiniwe, kodwa uza kwenza umthambo omncinci.

Zeziphi ezi ziqhelo 'ezinempembelelo ephantsi' kunye 'nempembelelo ephezulu'?

Ngoku makhe sijonge ezi ntlobo zimbini zokuzilolonga.

• Ukuzilolonga Okungaphazamisi Kakhulu : Ezi zizinto zokuzilolonga ezineentshukumo ezithambileyo nezigudileyo kwaye ezingabeki uxinzelelo olukhulu kumalungu akho. Cinga ngokuhamba, ukudada, njl. Ezi zilungele ukukhulelwa.

• Ukuzilolonga Okunefuthe Eliphezulu : Ezi zizinto zokuzilolonga ezibandakanya ukutsiba kancinci, ukubaleka, kunye neentshukumo ezinzima kancinci kumalungu. Imizekelo ibandakanya ukubaleka kunye nezinye iziqhelo zokuzilolonga ze-aerobics.

Ngoku usenokuba ucinga, "Ngoko ke ndiye ndaya kubaleka ndaza ndenza ii-aerobics ngaphambi kokuba ndikhulelwe, andinakukwenza ngoku?" Enyanisweni, ukuba ukukhulelwa kwakho kuhamba kakuhle kwaye akukho ngxaki, kwaye ugqirha wakho uthi kulungile, ungenza eminye imithambo enamandla aphakathi (oko kukuthi, hayi enzima kakhulu). Akukho bungqina bokuba kuya kulimaza umntwana.

Kodwa kukho into ethile, ezi zivivinyo "ezinefuthe eliphezulu" zizinto ezibeka uxinzelelo olukhulu emzimbeni. Ngoko ke njengoko isisu sakho sikhula, ungaziva ungakhululekanga kwaye unentlungu ngelixa usenza ezi zinto. Ukuba uziva ungakhululekanga kancinci, musa ukuba nenkani uthi, ''Kulungile, masikwenze kancinci.'' Kufuneka uyeke ngoko nangoko. Eyona nto ibalulekileyo kukumamela umzimba wakho.

Ukuzilolonga okunamandla kukunika uluvo lokuba "wow, yayilulo qeqesho oluhle." Nangona kunjalo, ukuzilolonga okunamandla kunokunyusa izinga lentliziyo yakho kunye nokutya ioksijini. Kukwakunceda ukuba uphephe iintshukumo ezingxamisekileyo nezishukumisayo ezibeka uxinzelelo olungeyomfuneko kumalungu akho, amathambo kunye nemisipha.

Kuthekani ukuba ubusebenza kakhulu ngaphambi kokuba ukhulelwe?

Usenokuba ubusebenza kakhulu ngaphambi kokuba ukhulelwe, mhlawumbi ude wenze nemisebenzi enzima ye-aerobic. Ukuba ugqirha wakho uthi kukhuselekile kuwe nakumntwana wakho, unokukwazi ukuqhubeka nesiqhelo sakho sokuzilolonga ukuya kuthi ga kwinqanaba elithile. Nangona kunjalo, oku kunokutshintsha njengoko ukukhulelwa kwakho kuqhubeka . Ke ngoko, kubalulekile ukuthetha nogqirha wakho malunga neengenelo kunye neengxaki zenkqubo yakho yokuzilolonga oyithandayo kunye nokuba ifanelekile na kuwe ngeli xesha.

Zeziphi izivivinyo ekufuneka uziphephe ngokuqinisekileyo ngexesha lokukhulelwa?

Eminye imithambo kunye nemisebenzi ayilunganga kwaphela ngexesha lokukhulelwa. Kububulumko ukuyiphepha. Makhe sibone ukuba yintoni na:

• Ukuphakamisa iintsimbi kunye nokuqeqesha iintsimbi : Oku kufuneka kuphetshwe, ingakumbi emva kwekota yokuqala (oko kukuthi, emva kweenyanga ezintathu zokuqala).
• Ukuzilolonga okwenziwa ulele ngomqolo : Umzekelo, imithambo efana ne "Sit-ups". Le ayifanelekanga nasemva kwekota yokuqala. Uyazi ntoni? Xa ulele ngomqolo, ubunzima besibeleko bubeka uxinzelelo kumthambo wegazi omkhulu, onokukwenza uzive unesizungu, kwaye inani legazi eliya kumntwana nalo linokwehla.
• Imidlalo yoQhagamshelwano : Cinga ngemidlalo efana nehoki, ibasketball, kunye nenetball. Umngcipheko wokufumana isisu uphezulu kwezi zinto. Ngoko ke, hlala kude nale midlalo ngokupheleleyo ngeli xesha.
• Ukuntywila elwandle olujulileyo (`(Ukuntywila kwi-Scuba)`) : Oku akufanelekanga konke konke koomama abakhulelweyo.
• Imithambo equka ukunyuka nokuhla okuninzi : Izinto ezifana nokukhwela ihashe ngumzekelo woku.
• Imisebenzi enobungozi obukhulu bokuwa : I-gymnastics, ukuhamba intaba, ukuskiya, ukuskiya nge-roller, njl. ayikhuthazwa ngeli xesha. Nokuba ukuwa okuncinci kunokuba yingozi.
• Izinto ezonyusa ubushushu bomzimba kakhulu : Umzekelo, `(Hot Yoga)` (kwezinye iindawo, i-yoga yenziwa kumagumbi ashushu kakhulu). Kwakhona, izinto ezinjengokuhlamba emanzini ashushu kakhulu nokuhlala kwi-sauna (`(Sauna)`) azilunganga ngeli xesha. Kuba ukunyuka okungeyomfuneko kobushushu bomzimba akulunganga kumntwana.

Ngaba kukho amaxesha apho kungcono ukungazilolongi?

Ewe, ngamanye amaxesha kungcono ukuba wena nomntwana wakho niphephe ukwenza umthambo. Makhe sijonge ezinye zezo meko:

• Ukuba unesifo sentliziyo okanye semiphunga.
• Ukuba ukhulelwe abantwana abaninzi (njengamawele, amawele amathathu) ngaxeshanye (`(Ukukhulelwa Okuninzi)`).
• Ukuba une-high blood pressure kunzima ukuyilawula.
• Ukuba une-anemia enzima.
• Ukuba ugqirha wakho ukuxelele ukuba ungayenzi umthambo ngenxa yesinye isizathu sezonyango.

Kwiimeko ezinje, kubaluleke kakhulu ukulandela imiyalelo kagqirha wakho .

Ngoko ke zeziphi iindlela zokuzilolonga ezifanelekileyo omele uzenze ngexesha lokukhulelwa? Yintoni enye ekufuneka uyazi?

"Ngoko ke yeyiphi eyona ndlela ilungileyo yokuzilolonga ngeli xesha lonyaka?" usenokuba uzibuza. Nazi ezinye zezinto ezintle onokuzenza:

• Ukuhamba : Olu lolona qheliselo lulula nolukhuselekileyo. Ungakwenza nangaliphi na ixesha, naphi na.
• Ukuqubha : Ukuqubha kunciphisa ukuziva ubunzima emzimbeni kwaye kulula nakwiindawo ezidityanisiweyo.
• I-Aerobics Yamanzi : Oku kulungile kakhulu ekuqubheni. Kulula ukuzilolonga ngenxa yokuba amanzi ayaphaphazela.
• I-Yoga : Kukho iiklasi ze-yoga ezenzelwe ngokukodwa abafazi abakhulelweyo (i-Prenatal Yoga). Ezi zibonelela ngokuguquguquka komzimba kunye nokuzola ingqondo. Nangona kunjalo, njengoko bekutshiwo ngaphambili, musa ukwenza izinto ezifana ne-Hot Yoga.
• I-Pilates : Lo ngumthambo onceda ukuqinisa izihlunu nokuphucula ulungelelwano. Kukho umthambo we-Pilates oye waguqulwa ukuze ulungele oomama abakhulelweyo.

Eyona nto ibalulekileyo kukuba ngaphambi kokuba uqale naluphi na umthambo, okanye ukuba uyaqhubeka nomthambo osele uwenza, ngokuqinisekileyo kufuneka uthethe nogqirha wakho kwaye ufumane imvume yakhe. Ugqirha nguye oza kujonga impilo yakho kunye nempilo yomntwana aze akuxelele ukuba yintoni ekulungeleyo.

Khumbula, kufuneka uzive ukhululekile xa uzilolonga. Yeka ngoko nangoko ukuba uziva udiniwe, uqaqanjelwa, okanye unesiyezi. Sela amanzi amaninzi. Nxiba impahla ekhululekileyo nephefumlayo.

Okokugqibela, eyona nto ibalulekileyo (Umyalezo Wokuya Ekhaya)

Kulungile, ngoko ke ndicinga ukuba izinto ezininzi esithethe ngazo zicacile kuwe. Ngamafutshane:

• Ukuzilolonga okuphakathi kuluncedo kakhulu koomama abaninzi abakhulelweyo abasempilweni.
• Ukuzilolonga okunempembelelo encinci yeyona ikhuselekileyo. Nangona kunjalo, ngemvume kagqirha, abanye abantu banokwenza umthambo oneempembelelo eziphezulu ophakathi.
• Mamela umzimba wakho. Ukuba uziva ungakhululekanga, yeka ngoko nangoko.
• Ngokuqinisekileyo kukho imithambo kunye nemisebenzi ekufuneka uyiphephe.
• Ukuzilolonga akufanelekanga kwiimeko ezithile zempilo.
• Eyona nto ibalulekileyo: Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqale okanye uqhubeke naluphi na uhlobo lomthambo.

Awukho wedwa kolu hambo. Ugqirha wakho, usapho lwakho, kunye nabahlobo bakho bonke bakhona ukukunceda nokukukhokela. Ngoko ke, ungoyiki ukubuza imibuzo nokufumanisa. Ndikunqwenelela okuhle kodwa ngeli xesha lihle, wonwabile kwaye usempilweni!

"Ukukhulelwa, Ukuzilolonga, Ukuzilolonga Okunempembelelo Enkulu, Ukuzilolonga Okunempembelelo Ephantsi, Impilo Yokukhulelwa, Ukuzala, Ukuzilolonga Okukhuselekileyo