Ingabe kuhle ngempela ukwenza ukuzivocavoca okunamandla ngesikhathi sokukhulelwa? Ake sixoxe ngalokhu!

Phakathi nalesi sikhathi esiyigugu lapho ulindele ukuba ngumama, unemibuzo eminingi engqondweni yakho, akunjalo? Phakathi kwayo, umbuzo omkhulu abantu abaningi abanawo uthi, "Kulungile yini ukuthi ngizivocavoce phakathi nalesi sikhathi? Uma kunjalo, hlobo luni lokuzivocavoca oluhle?" Abanye abantu bangase besabe kancane, ikakhulukazi mayelana "nokuzivocavoca okunamandla kakhulu", esikubiza ngokuthi "ubuhlungu". Ngakho-ke, ake sixoxe ngalokhu ngokucacile namuhla, njengokungathi sikhuluma nomngane.

Ingabe kuhle ngempela ukuzivocavoca ngesikhathi sokukhulelwa?

Okokuqala, ukuzivocavoca kuhle kakhulu kwabesifazane abaningi abakhulelwe abanempilo. Eqinisweni, kungakwenza uzizwe ungcono kakhulu futhi kusize ukulungiselela umzimba wakho ukubeletha. UMnyango Wezempilo Nezinsizakalo Zabantu wase-US (`(uMnyango Wezempilo Nezinsizakalo Zabantu wase-US)`) uncoma nokuthi abesifazane abakhulelwe abanempilo (labo abangakasebenzi kakhulu futhi abangakajwayele ukuzivocavoca kanzima) kufanele benze okungenani imizuzu eyi-150 (lokho amahora amabili nesigamu) womsebenzi we -aerobic olinganiselayo ngesonto.

Zicabange uhamba ngokushesha cishe imizuzu engama-30 ngesikhathi sekhefu lakho lasemini nsuku zonke emsebenzini. Yilokho okushiwo yilokhu.

Uyazi ukuthi kusho ukuthini ukuthi "ukuqina okumaphakathi"? Kulula kakhulu. Uma ungaqhubeka nengxoxo evamile nothile ngenkathi uzivocavoca, yilokho okushiwo ukuqina okumaphakathi. Ngeke uzizwe ukhathele, kodwa uzothola ukuzivocavoca okuncane.

Yiziphi lezi zivivinyo 'ezithinta kancane' kanye 'nezithinta kakhulu'?

Manje ake sibheke lezi zinhlobo ezimbili zokuzivocavoca.

• Ukuzivocavoca Okungakhiphi Ithonya : Lokhu ukuzivocavoca okunokunyakaza okuthambile nokubushelelezi futhi okungacindezeli kakhulu amalunga akho. Cabanga ngokuhamba, ukubhukuda, njll. Lokhu kuhle kakhulu ekukhulelweni.

• Ukuzivocavoca Okunamandla : Lokhu ukuzivocavoca okuhilela ukugxuma kancane, ukugijima, kanye nokunyakaza okunzima kancane emalungeni. Izibonelo zifaka phakathi ukugijima kanye nokuzivocavoca kwe-aerobics.

Manje ungase ucabange, "Ngakho-ke ngagijima futhi ngenza ama-aerobics ngaphambi kokuba ngikhulelwe, angikwazi yini ukukwenza manje?" Empeleni, uma ukukhulelwa kwakho kuhamba kahle futhi ngaphandle kwezinkinga, futhi udokotela wakho ethi kulungile, ungenza ezinye izivivinyo ezinamandla aphakathi nendawo (okungukuthi, hhayi ezinzima kakhulu). Abukho ubufakazi bokuthi kuzolimaza ingane.

Kodwa kukhona okuthile kukho, lezi zivivinyo "ezinethonya elikhulu" ziyizivivinyo ezibeka ingcindezi enkulu emzimbeni. Ngakho-ke njengoba isisu sakho sikhula, ungase uzizwe ungakhululekile futhi ubuhlungu ngenkathi wenza lokhu. Uma uzizwa ungakhululekile kancane, ungabi nenkani uthi, ''Kulungile, ake sikwenze kancane.'' Kufanele ume khona lapho. Into ebaluleke kakhulu ukulalela umzimba wakho.

Ukuzivocavoca okunamandla kukunikeza umuzwa wokuthi "wow, lokho bekuwukuzivocavoca okuhle." Kodwa-ke, ukuzivocavoca okunamandla kungakhuphula izinga lokushaya kwenhliziyo yakho kanye nokungenisa umoya-mpilo. Kukusiza futhi ugweme ukunyakaza okungazelelwe, okushukumisayo okubeka ukucindezeleka okungadingekile emalungeni akho, emathanjeni, nasemisipheni.

Kuthiwani uma ubukhuthele kakhulu ngaphambi kokuba ukhulelwe?

Kungenzeka ukuthi ubumatasa kakhulu ngaphambi kokuba ukhulelwe, mhlawumbe wenza nemisebenzi enamandla ye-aerobic. Uma udokotela wakho ethi kuphephile kuwe nakumntanakho, ungase ukwazi ukuqhubeka nesimiso sakho sokuzivocavoca esivamile ngezinga elithile. Kodwa-ke, lokhu kungashintsha njengoba ukukhulelwa kwakho kuqhubeka . Ngakho-ke, kubalulekile ukukhuluma nodokotela wakho ngezinzuzo nezingozi zesimiso sakho sokuzivocavoca osithandayo nokuthi siyakufanelekela yini okwamanje.

Yimiphi imithambo okufanele uyigweme ngempela ngesikhathi sokukhulelwa?

Eminye imizimba nemisebenzi ayilungile nhlobo ngesikhathi sokukhulelwa. Kuwukuhlakanipha ukuyigwema. Ake sibone ukuthi iyini:

• Ukuphakamisa izinsimbi nokuqeqesha izinsimbi : Lokhu kufanele kugwenywe, ikakhulukazi ngemva kwe-trimester yokuqala (okungukuthi, ngemva kwezinyanga ezintathu zokuqala).
• Ukuzivocavoca okwenziwa ulele ngomhlane : Isibonelo, ukuzivocavoca okufana "nama-Sit-up". Lokhu futhi akufanelekile ngemva kwe-trimester yokuqala. Uyazi ukuthini? Uma ulele ngomhlane, isisindo sesibeletho sibeka ingcindezi emthanjeni wegazi omkhulu, okungakwenza uzizwe udidekile, futhi inani legazi eliya enganeni nalo lingancipha.
• Ezemidlalo Zokuxhumana : Cabanga ngemidlalo efana ne-hockey, i-basketball, ne-netball. Ingozi yokushaywa esiswini iphezulu kulezi zinto. Ngakho-ke, gwema le midlalo ngokuphelele phakathi nalesi sikhathi.
• Ukuntywila olwandle olujulile (`(Ukuntywila e-Scuba)`) : Lokhu akufaneleki nhlobo komama abakhulelwe.
• Ukuzivocavoca okuhilela ukwehla nokwenyuka okuningi : Izinto ezifana nokugibela ihhashi ziyisibonelo salokhu.
• Imisebenzi enobungozi obukhulu bokuwa : Ukujima, ukuhamba ngezinyawo, ukushushuluza eqhweni, ukushushuluza nge-roller, njll. akukhuthazwa okwamanje. Ngisho nokuwa okuncane kungaba yingozi.
• Izinto ezikhulisa izinga lokushisa lomzimba kakhulu : Isibonelo, `(Hot Yoga)` (kwezinye izindawo, i-yoga yenziwa emakamelweni ashisa kakhulu). Futhi, izinto ezinjengokugeza emanzini ashisayo kakhulu nokuhlala e-sauna (`(Sauna)`) azilungile okwamanje. Ngoba ukwanda okungadingekile kwezinga lokushisa lomzimba akukuhle enganeni.

Ingabe zikhona izikhathi lapho kungcono khona ukungazivivinyi umzimba?

Yebo, ngezinye izikhathi kungcono ukuthi wena nomntanakho nigweme ukuzivocavoca. Ake sibheke ezinye zalezo zimo:

• Uma unesifo senhliziyo noma samaphaphu.
• Uma ukhulelwe izingane eziningi (njengamawele, amawele amathathu) ngesikhathi esisodwa (`(Ukukhulelwa Okuningi)`).
• Uma unomfutho wegazi ophakeme lokho kunzima ukukulawula.
• Uma une-anemia enzima.
• Uma udokotela wakho ekutshelile ukuthi ungazivivinyi nganoma yisiphi esinye isizathu sezokwelapha.

Ezimweni ezinjengalezi, kubaluleke kakhulu ukulandela imiyalelo kadokotela wakho .

Ngakho-ke yiziphi izivivinyo ezingcono kakhulu ongayenza ngesikhathi sokukhulelwa? Yini enye okudingeka uyazi?

"Ngakho-ke yikuphi ukuvivinya umzimba okungcono kakhulu kulesi sikhathi sonyaka?" ungase uzibuze. Nazi ezinye ezinhle kakhulu:

• Ukuhamba : Lokhu kuyindlela elula nephephile yokuzivocavoca. Ungakwenza noma nini, noma kuphi.
• Ukubhukuda : Ukubhukuda kunciphisa umuzwa wokusinda emzimbeni futhi kulula nasemalungeni.
• Ama-Aerobics asemanzini : Lokhu kuhle kakhulu njengokubhukuda. Kulula ukujima emanzini ngenxa yokuthi athambile.
• I-Yoga : Kunezifundo ze-yoga ezenzelwe ngqo abesifazane abakhulelwe (i-Prenatal Yoga). Lezi zinikeza ukuguquguquka emzimbeni futhi zithulise ingqondo. Kodwa-ke, njengoba kushiwo ngaphambili, ungenzi izinto ezifana ne-Hot Yoga.
• I-Pilates : Lokhu futhi kuwukuzivocavoca okusiza ukuqinisa imisipha nokuthuthukisa ibhalansi. Kukhona ukuzivocavoca kwe-Pilates okushintshiwe ukuze kufanelane nomama abakhulelwe.

Into ebaluleke kakhulu ukuthi ngaphambi kokuba uqale noma yikuphi ukuvivinya umzimba, noma uma uqhubeka nokuvivinya umzimba osuvele ukwenza, kufanele nakanjani ukhulume nodokotela wakho futhi uthole imvume yakhe. Udokotela nguyena ozobheka impilo yakho kanye nempilo yengane bese ekutshela ukuthi yini engcono kakhulu kuwe.

Khumbula, kufanele uzizwe ukhululekile lapho uzivocavoca. Yeka ngokushesha uma uzizwa ukhathele, ubuhlungu, noma unesiyezi. Phuza amanzi amaningi. Gqoka izingubo ezikhululekile neziphefumulayo.

Okokugcina, into ebaluleke kakhulu (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho ngicabanga ukuthi izinto eziningi esikhulume ngazo sezicacile kuwe. Ngamafuphi:

• Ukuzivocavoca okunamandla aphakathi nendawo kuhle kakhulu komama abaningi abakhulelwe abanempilo.
• Ukuzivocavoca okunomthelela omncane yikho okuphephile kakhulu. Kodwa-ke, ngemvume kadokotela, abanye abantu bangenza nokuzivocavoca okunamandla aphakathi nendawo okunomthelela omkhulu.
• Lalela umzimba wakho. Uma uzizwa ungakhululekile, yeka ngokushesha.
• Kukhona ngempela izivivinyo nemisebenzi okufanele uyigweme.
• Ukuzivocavoca umzimba akufaneleki ezimweni ezithile zempilo.
• Okubaluleke kakhulu: Njalo thintana nodokotela wakho ngaphambi kokuqala noma ukuqhubeka nanoma yiluphi uhlelo lokuzivocavoca.

Awuwedwa kulolu hambo. Udokotela wakho, umndeni wakho, nabangani bakho bonke bakhona ukukusiza nokukuqondisa. Ngakho-ke, ungesabi ukubuza imibuzo nokuthola impendulo. Ngikufisela konke okuhle ngalesi sikhathi esihle, ujabule futhi uphilile!

'Ukukhulelwa, Ukuzivocavoca, Ukuzivocavoca Okunethonya Eliphezulu, Ukuzivocavoca Okunethonya Eliphansi, Impilo Yokukhulelwa, Ukubeletha, Ukuzivocavoca Okuphephile