Ufikelele kwinqanaba lokugqibela nelona linzima lokukhulelwa kwakho. Njengoko umntwana wakho ekhula, mhlawumbi uziva ubuhlungu obukhulu emqolo, ukudumba, kunye nokudinwa. Okwangoku, negama elithi "ukuzilolonga" linokukwenza uzive udiniwe. Kodwa ubusazi na ukuba ukwenza ezinye izivivinyo ezilula nezikhethwe kakuhle ngeli xesha kunokunciphisa kakhulu ukungonwabi okuzivayo? Nangona kunjalo, ukuba uneengxaki ngexesha lokukhulelwa kwakho, kungcono ukuphepha izivivinyo ezithile. Siza kuthetha ngazo zonke ezi zinto namhlanje.
Zeziphi iindlela zokuzilolonga ezilungileyo nezikhuselekileyo onokuzenza kwiinyanga ezintathu ezidlulileyo?
Kwiinyanga ezintathu zokugqibela zokukhulelwa kwakho, ukususela kwiiveki ezingama-28 ukuya kwezingama-42, kukho iindlela ezahlukeneyo zokuzilolonga ezikhuselekileyo kuwe nakumntwana wakho. Kodwa khumbula, kubalulekile ukuthetha nogqirha wakho kwaye ufumane imvume yakhe ngaphambi kokuba uqale nayiphi na inkqubo yokuzilolonga.
I-Yoga kunye nePilates
Ezi zizinto zokuzilolonga ezithambileyo ezingabeki xinzelelo luninzi emzimbeni. Ziqinisa izihlunu zakho zangaphakathi nezesinqe. Oku akuncedi nje kuphela ukugcina ibhalansi yakho nokunciphisa ukungonwabi, kodwa kukwanceda nasekubelekeni.
Ukuziqhelanisa neyoga kunokukunceda ulale ngcono, kunciphise uxinzelelo kunye nexhala, kwaye kunike isiqabu kwiimpawu eziqhelekileyo zokukhulelwa ezifana neentlungu zomqolo, iintloko ezibuhlungu, ukuphefumla okufutshane , kunye nokucaphuka.
Kungcono ukujoyina iklasi yeyoga eyenzelwe ngokukodwa abafazi abakhulelweyo. Khumbula ukusela amanzi amaninzi ngexesha lokuzilolonga kwakho kwaye uthathe ikhefu ukuba uziva udiniwe. Ukuba ukhe wayenza iyoga ngaphambili, buza ugqirha wakho ukuba ungayenza na ekhaya.
Ukuhamba ngeenyawo
Ukuhamba ngokukhawuleza yenye yezona ndlela zilungileyo nezilula onokuzenza ngeli xesha lonyaka. Ingakumbi ukuba awuqhelanga ukuzilolonga ngaphambili, licebo elihle ukuqala ngokuhamba. Luqheliso olulula lwe-cardio olungafaki uxinzelelo olukhulu kumalungu akho. Ukuba unokugcina imizuzu engama-30 kuphela ngosuku, kufanelekile.
Ukuqubha
Ukuba semanzini kuya kwenza umzimba wakho uzive ulula kwaye ukhululekile. Oku kubaluleke kakhulu ngeli xesha lonyaka apho isisu sakho sikhula khona. Ukuqubha echibini okanye ukwenza i-aerobics yamanzi kunokuba yindlela entle yokwenza umthambo olungileyo wentliziyo yakho ngaphandle kokubangela intlungu.
Ukuzilolonga okulula okunokwenziwa ekhaya
Kukwakho nemithambo elula onokuyenza ekhaya. Umzekelo, ukuqubha, ukutyibiliza umzimba, kunye nokuphakamisa imilenze neengalo kungenziwa ngeentsimbi ezilula okanye ngaphandle kwazo.
Ukuzilolonga ngeKegel ngumthambo omele wenziwe ngeli xesha. Kuqinisa izihlunu zakho zomgangatho we-pelvic. Emva kokubeleka, abanye abafazi banokubona ukuvuza komchamo ngokungazikhetheliyo xa bekhohlela okanye behleka. Ukuzilolonga ngeKegel kunokunceda ekuthinteleni oku. Ngamafutshane, uqinisa izihlunu kuloo ndawo ngokungathi uyeka ukuchama, uzibambe imizuzwana embalwa, uze uziphumze.
Zimisele ukuzilolonga ubuncinane imizuzu engama-30 ngosuku. Kodwa mamela umzimba wakho. Ukuqala ngemizuzu emi-5 ngosuku sisiqalo esihle. Yongeza kancinci kancinci imizuzu emi-5 ngosuku ude ufikelele kwimizuzu engama-30.
Ezi ziqhelo azifanelekanga ngeli xesha lonyaka - izinto ekufuneka uziphephe!
Ezinye iintlobo zokuzilolonga zinokuba yingozi kuwe nakumntwana wakho ngeli xesha, ngoko ke qiniseka ukuba uzigcine kude nezi zinto.
| Iintlobo zokuzilolonga ekufuneka uziphephe | Isizathu |
|---|---|
| I-Yoga eshushu | Akulunganga ukufudumeza umzimba wakho kakhulu ngexesha lokukhulelwa. Oku kunokubangela ukuba umzimba wakho ufudumale ngokungeyomfuneko kwaye kubangele iingxaki. |
| Ukuzilolonga ukolula umzimba ngaphezulu | Xa ulala ngecala, isibeleko sakho esikhulayo sinokucinezela umthambo omkhulu wegazi othwala igazi uye entliziyweni yakho. Oku kunokukwenza uzive unesizungu kwaye uphelelwe ngamandla. |
| Ukuma kwindawo efanayo ixesha elide | Xa ume ungashukumi kakhulu, igazi lingaqokelelana emilenzeni nasezinyaweni zakho. Oku kunokubangela ukuba uxinzelelo lwakho lwegazi lwehle ngequbuliso luze lukwenze uphelelwe ngamandla. |
| Nxibelelana neMidlalo | Ziphephe imidlalo edibanisa abantu efana nebhola ekhatywayo kunye nevolibholi. Kwakhona, ziphephe izinto ezinokubangela ukuwa, njengokuskiya, ukusefa, okanye ukukhwela ihashe. |
Zithini iingenelo zokuzilolonga kuwe nakumntwana wakho?
Ukuhlala usebenza ngexesha lokukhulelwa kuneenzuzo ezininzi kuwe nakumntwana wakho.
- Intlungu yomqolo iyancipha.
- Inika isiqabu ekudinweni okuhlala kuvakala.
- Inciphisa ukuqhinwa (ukuhamba kwamathumbu okomileyo).
- Ukudumba kwamalungu kuyancipha.
- Iyanciphisa umngcipheko weengxaki ngexesha lokukhulelwa ezifana nesifo seswekile sokukhulelwa , i-preeclampsia , kunye nesidingo sotyando lwe-cesarean (C-section) .
- Iphucula impilo yentliziyo yakho neyomntwana wakho.
- Ikhusela amalungu akho.
- Iyandisa ukujikeleza kwegazi eluswini kwaye inceda ukugcina ulusu lukhanya .
Nika ingqalelo kwezi mpawu xa uzilolonga!
Eyona nto ibalulekileyo kukumamela umzimba wakho. Ukuba uziva ungakhululekanga ngexesha lomthambo, yeka ngoko nangoko uphumle. Ukuba ufumana naziphi na iimpawu ezilandelayo, kufuneka unciphise umthambo wakho okanye uyeke ngaloo mini.
- Ukuba uziva unesizungu
- Ukuba intliziyo ibetha ngokukhawuleza ngendlela engaqhelekanga
- Ukuba uziva ngathi unengxaki yokuphefumla
- Ukuba uziva udiniwe kakhulu
- Ukuba unentlungu emqolo okanye kwindawo ye-pelvic
- Ukuba uzive udiniwe kakhulu ukuba ungathetha ngelixa uzilolonga
Kuphephe ukuzilolonga ngeentsuku ezishushu okanye ezifumileyo. Ukuba ufumana iintlungu zesisu ezingapheliyo, ulusu oluthambileyo, okanye ukoma kakhulu, usenokuba unesifo sobushushu okanye ukudinwa bubushushu. Fowunela ugqirha wakho ngoko nangoko.
Umyalezo Wokuya Ekhaya
- Ngaphambi kokuba uqale naluphi na uhlobo lomthambo ngexesha lokukhulelwa, thetha nogqirha wakho kuqala uze ufumane imvume.
- Mamela umzimba wakho. Ukuba uziva ungakhululekanga okanye unentlungu, yeka ukuzilolonga ngoko nangoko uze uphumle.
- Sela amanzi amaninzi ngexesha lokuzilolonga nasemini yonke. Musa ukuvumela umzimba wakho uphelelwe ngamanzi emzimbeni.
- Ziphephe ngokupheleleyo imithambo equka ukulala ngomqolo, equka ukubetheka, ukuwa, kunye nokushisa umzimba kakhulu.
- Hlala uqaphela iimpawu ezilumkisayo ezifana nesiyezi, ukubetha kwentliziyo ngokukhawuleza, kunye nobunzima bokuphefumla. Ukuba uneengxaki, yazisa ugqirha wakho ngokukhawuleza.
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