Ukulindela umntwana lixesha elimnandi ebomini bakho, akunjalo? Kodwa njengoko isisu sakho sikhula imihla ngemihla, uqala ukuziva iintlungu kunye nokungonwabi emqolo wakho, akunjalo? Akunyanzelekanga ukuba ukhathazeke ngale nto, ayinguwe wedwa, malunga nabasetyhini abakhulelweyo abasixhenxe kwabalishumi bafumana iintlungu emqolo . Kodwa akufuneki ukuba ubandezeleke yile ntlungu. Makhe sibone ukuba kutheni oku kusenzeka kwaye zeziphi izinto ezilula esinokuzenza ukuze sifumane isiqabu kuyo.
Kutheni umqolo wam ubuhlungu ngexesha lokukhulelwa?
Kukho izizathu ezininzi eziphambili zoku. Masiyiqonde ngokulula.
Khawucinge nje, njengoko umntwana wakho ekhula, isisu sakho siya phambili kancinci kancinci. Emva koko indlela ubunzima bomzimba wakho obusasazwa ngayo, oko kukuthi, 'iZiko loMbane' wakho, iyatshintsha. Ngoko ke, ukuze ugcine ibhalansi , ugoba kancinci ngokungazi. Oku kwandisa ukugoba kwendalo kumqolo wakho ongezantsi, kubeka uxinzelelo olungakumbi kwimisipha kunye nomqolo kuloo ndawo.
Ukongeza, iihormone ezikhutshwayo ngexesha lokukhulelwa zibangela ukuba amalungu esinqeni sakho kunye nomqolo akhululeke. Oku kukulungiselela umzimba wakho ukuzala. Nangona kunjalo, oku kukhululeka kunokunciphisa inkxaso efunyanwa ngumqolo wakho, nto leyo enokubangela iintlungu. Konke oku xa kudibene kudla ngokukhokelela kwiintlungu zomqolo.
Iindlela ezi-5 ezilula zokunciphisa iintlungu zomqolo
Kulungile, makhe sijonge izinto ezilula esinokuzenza ekhaya ukunciphisa le ntlungu.
1. Masigcine ukuma kwethu kulungile!
Oku kungabonakala ngathi yinto elula, kodwa kunokuba nzima kancinci ukuhlala uthe nkqo xa isisu sakho sikhula. Kodwa ukuhlala umile kakuhle kunokunciphisa kakhulu uxinzelelo emqolo wakho. Hlala esihlalweni, ubeke izandla zakho emathangeni akho, uze wehlise amahlombe akho. Emva koko, jika amahlombe akho umva uze ucinezele amahlombe akho malunga nemizuzwana emi-5. Yenza oku kathathu ukuya kwemine ngemini. Oku kuya kuqinisa izihlunu zakho zomqolo kwaye kunike isiqabu esihle emqolo wakho.
2. Ukuzilolonga ngumhlobo osenyongweni
"Ngaba kulungile ukwenza umthambo ngelixa ukhulelwe?" usenokuba uzibuza. Enyanisweni, umthambo ongenampembelelo ingako sesona sisombululo silungileyo seentlungu zomqolo ngeli xesha. Umthambo uqinisa izihlunu kwaye wonyusa ukuguquguquka. Oku kwenza kube lula ngomqolo ukuba uvumelane notshintsho emzimbeni wakho .
- Ukuhamba : Kulungile kakhulu ukuhamba kancinci yonke imihla.
- Ukuqubha: Ukuqubha ngumthambo omhle kakhulu emqolo kuba umzimba uziva ungenabunzima bungako xa usemanzini.
- Ukukhwela ibhayisekile engashukumiyo: Oku kukwayindlela ekhuselekileyo nethambileyo yokuzilolonga.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho kwaye ufumane imvume yakhe ngaphambi kokuba uqalise naluphi na umthambo.
3. Valelisa izihlangu eziphakamileyo okwethutyana.
Ukunxiba izihlangu eziphakamileyo kutshintsha indawo ye -pelvis yakho, kubeke uxinzelelo olungakumbi emqolo wakho. Oku kunokubangela iintlungu emqolo nokuba awukhulelwanga. Ngoko ke, kuphephe ukunxiba izihlangu eziphakamileyo ngokupheleleyo ngeli xesha. Endaweni yoko, nxiba izihlangu ezithe tyaba nezikhululekileyo ezifakwe kakuhle kwaye zixhasa iinyawo zakho, njengezihlangu ze-tennis.
4. Imiqamelo inika intuthuzelo xa ulele
Eyona ndlela ilungileyo yokulala ngexesha lokukhulelwa kukulala ngecala . Xa ulele ngolu hlobo, beka umqamelo phakathi kwamadolo akho. Oku kuya kunciphisa kakhulu uxinzelelo kumqolo wakho ongezantsi. Ungazama ukubeka imiqamelo ngeendlela ezahlukeneyo. Umzekelo, ukuba unentlungu emqolo ongasentla, ungabeka umqamelo phakathi kweengalo zakho. Njengoko isisu sakho sikhula, ungabeka nomqamelo phantsi kwesisu sakho ukuze uxhase. Oomama abaninzi bakufumanisa kuluncedo ukusebenzisa 'umqamelo womzimba wonke' onika inkxaso yomzimba wonke.
5. Thetha nogqirha.
Nangona iintlungu zomqolo ziqhelekile kwiimeko ezininzi, soloko umamela umzimba wakho. Ukuba iintlungu zinzima, azinyamezeleki, okanye ukuba uneengxaki, ungaze woyike ukufuna ingcebiso kagqirha . Ugqirha wakho unokuzihlola ngokuchanekileyo iintlungu zakho aze akucebise ngonyango olungcono kuwe.
Imithambo emi-3 elula onokuyenza ekhaya (Ukuzolula)
I-Prenatal Yoga, eyenzelwe ngokukodwa ukukhulelwa, yindlela entle yokuthintela iintlungu zomqolo nokunciphisa iintlungu osele unazo. Ukuba awunalo ixesha lokuya eklasini, zama ezi ndlela zilula zokolula umzimba ekhaya.
| Ukuzilolonga (Ukolula) | Indlela yokwenza oko |
|---|---|
| Ukolula iikati | Geda ngezandla zakho namadolo uze uqhube ngeenyawo ezine. Ngoku phefumla kancinci, tsala isisu sakho ngaphakathi uze ugobe umqolo wakho (njengekati enomsindo). Bamba le ndawo imizuzwana eli-10-20, uze ubuyele esiqhelweni. Yenza oku malunga nezihlandlo ezili-10. |
| Ukuthambekela kwePelvic okuMileyo | Yima uthe nkqo, uxhomekeke eludongeni. Yandisa iinyawo zakho ububanzi bamagxa. Ngoku cinezela umqolo wakho ongezantsi (isithuba esiphakathi komqolo wakho nodonga) eludongeni. Bamba umzuzwana uze uphumle. Yenza oku izihlandlo ezili-10. Oku kuya kuqinisa izihlunu kumqolo wakho ongezantsi. |
| Ukolula Ibhola Lomzimba | Hlala phantsi phambi kodonga. Beka 'iBhola yokuzilolonga' phakathi kwakho nodonga. Ngoku goba amadolo akho, ubeke iinyawo zakho phantsi, uze uxhomekeke ebholeni. Ngoku cinezela umqolo wakho ongezantsi nxamnye nebhola uze uyinyuse. Yibambe imizuzwana eli-10-20, uze ubuyele kwindawo yokuqala. Yenza oku izihlandlo ezili-10. |
Umyalezo Wokuya Ekhaya
- Iintlungu zomqolo ngexesha lokukhulelwa zixhaphakile kakhulu, ngoko ke ungakhathazeki kakhulu ngazo.
- Ukugcina ukuma okufanelekileyo, ukwenza umthambo olula nothambileyo, kunye nokunxiba izihlangu ezithambileyo nezikhululekileyo kunokubonelela ngesiqabu esikhulu.
- Unganciphisa uxinzelelo emqolo wakho ngokulala ngecala lakho uze ubeke imiqamelo phakathi kwamadolo akho naphantsi kwesisu sakho.
- Ukuba iintlungu zinzima, zihlala ixesha elide, okanye zihamba nezinye iimpawu ezinje ngomkhuhlane, ukungaziva mnandi kwamalungu omzimba, njl.njl., musa ukuchitha ixesha kwaye ngokuqinisekileyo bonana nogqirha wakho .
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