Usufike esigabeni sokugcina nesinzima kakhulu sokukhulelwa kwakho. Njengoba ingane yakho ikhula, cishe uzizwa ubuhlungu obukhulu emhlane , ukuvuvukala, nokukhathala. Kuleli qophelo, ngisho negama elithi "ukuzivocavoca" lingakwenza uzizwe ukhathele. Kodwa bewazi ukuthi ukwenza ezinye izivivinyo ezilula nezikhethwe kahle phakathi nalesi sikhathi kunganciphisa kakhulu ukungakhululeki okuzwayo? Kodwa-ke, uma unezinkinga ngesikhathi sokukhulelwa kwakho, kungcono ukugwema izivivinyo ezithile. Sizoxoxa ngakho konke lokhu namuhla.
Yimiphi imizimba engcono kakhulu nephephile okufanele uyenze ezinyangeni ezintathu ezedlule?
Ezinyangeni ezintathu zokugcina zokukhulelwa kwakho, kusukela emavikini angu-28 kuya kwangu-42, kunezindlela eziningana zokuzivocavoca eziphephile kuwe nakumntwana wakho. Kodwa khumbula, kubalulekile ukukhuluma nodokotela wakho futhi uthole imvume yakhe ngaphambi kokuqala noma yimuphi umkhuba wokuzivocavoca.
I-Yoga kanye ne-Pilates
Lokhu kuyizivivinyo ezithambile kakhulu ezingacindezeli umzimba kakhulu. Ziqinisa imisipha yakho yangaphakathi neyesinqe. Lokhu akugcini nje ngokukusiza ukuthi ugcine ibhalansi yakho futhi kunciphise ukungakhululeki, kodwa futhi kuyakusiza ngesikhathi sokubeletha.
Ukuzijwayeza i-yoga kungakusiza ulale kangcono, kunciphise ukucindezeleka nokukhathazeka, futhi kunikeze impumuzo ezimpawini ezivamile zokukhulelwa njengobuhlungu bomhlane, ikhanda elibuhlungu, ukuphelelwa umoya , kanye nesicanucanu.
Kungcono ukujoyina ikilasi le-yoga elenzelwe ngqo abesifazane abakhulelwe. Khumbula ukuphuza amanzi amaningi ngesikhathi sokuzivocavoca kwakho futhi uthathe ikhefu uma uzizwa ukhathele. Uma uke wenza i-yoga ngaphambili, buza udokotela wakho ukuthi ungakwenza yini lokhu ekhaya.
Ukuhamba ngezinyawo
Ukuhamba ngokushesha kungenye yezivivinyo ezinhle kakhulu nezilula ongazenza ngalesi sikhathi sonyaka. Ikakhulukazi uma ungajwayele ukuzivocavoca ngaphambili, kungumqondo omuhle ukuqala ngokuhamba. Kungukuzivocavoca okulula kwe-cardio okungafaki ukucindezeleka okukhulu emalungeni akho. Uma ungachitha imizuzu engama-30 kuphela ngosuku, kuyafaneleka.
Ukubhukuda
Ukuba semanzini kuzokwenza umzimba wakho uzizwe ulula futhi ukhululekile. Lokhu kubaluleke kakhulu ngalesi sikhathi sonyaka lapho isisu sakho sikhula khona. Ukubhukuda echibini noma ukwenza i-water aerobics kungaba yindlela enhle yokuthola ukujima okuhle kwenhliziyo yakho ngaphandle kokubangela ubuhlungu.
Ukuzivocavoca okulula okungenziwa ekhaya
Kukhona futhi izivivinyo ezilula ongazenza ekhaya. Isibonelo, ukugoqa, ukulula, kanye nokuphakamisa imilenze nezingalo kungenziwa ngezinsimbi ezilula noma ngaphandle kwazo.
Ukuzivocavoca nge-Kegel kuwukuzivocavoca okumele ukwenze ngalesi sikhathi. Kuqinisa imisipha yakho yaphansi kwe-pelvic. Ngemva kokubeletha, abanye besifazane bangase babe nokuvuza komchamo okungenangozi lapho bekhwehlela noma behleka. Ukuzivocavoca nge-Kegel kungasiza ekuvimbeleni lokhu. Kalula nje, uqinisa imisipha kuleyo ndawo njengokungathi uyama ukuyochama, uyibambe imizuzwana embalwa, bese uyiphumuza.
Hlosa ukuzivocavoca okungenani imizuzu engama-30 ngosuku. Kodwa lalela umzimba wakho. Ukuqala ngemizuzu emi-5 ngosuku kuyisiqalo esihle. Engeza kancane kancane imizuzu emi-5 ngosuku uze ufinyelele imizuzu engama-30.
Lezi zivivinyo azifaneleki kulesi sikhathi sonyaka - izinto okufanele uzigweme!
Ezinye izinhlobo zokuzivocavoca zingaba yingozi kuwe nakumntwana wakho phakathi nalesi sikhathi, ngakho-ke qiniseka ukuthi ugwema lezi zinto.
| Izinhlobo zokuzilolonga okufanele uzigweme | Isizathu |
|---|---|
| I-Hot Yoga | Akukuhle ukushisa umzimba wakho ngokweqile ngesikhathi sokukhulelwa. Lokhu kungabangela ukuthi umzimba wakho ushise ngokweqile ngokungadingekile futhi kubangele izinkinga. |
| Ukuzivocavoca okwelula umzimba | Uma ulala ngohlangothi, isibeletho sakho esikhulayo singacindezela umthambo wegazi omkhulu othwala igazi uye enhliziyweni yakho. Lokhu kungakwenza uzizwe unesiyezi futhi uphelelwe amandla. |
| Ukuma endaweni efanayo isikhathi eside | Uma ume unganyakazi kakhulu, igazi lingahlangana emilenzeni nasezinyaweni zakho. Lokhu kungabangela ukuthi umfutho wegazi wakho wehle ngokuzumayo futhi kukwenze uphelelwe amandla. |
| Xhumana Nezemidlalo | Gwema imidlalo yokuthintana njengebhola lezinyawo kanye ne-volleyball. Futhi, gwema imisebenzi engabangela ukuwa, njengokushushuluza, ukushwibeka emanzini, noma ukugibela ihhashi. |
Yiziphi izinzuzo zokuzivocavoca umzimba kuwe kanye nomntwana wakho?
Ukuhlala umatasa ngesikhathi sokukhulelwa kunezinzuzo eziningi kuwe nakumntwana wakho.
- Ubuhlungu bomhlane buyancipha.
- Kunikeza impumuzo ekukhathaleni okuvame ukuzwakala.
- Kunciphisa ukuqunjelwa (ukunyakaza kwamathumbu okomile).
- Ukuvuvukala ezithweni zomzimba kuyancipha.
- Kunciphisa ingozi yezinkinga ngesikhathi sokukhulelwa ezifana nesifo sikashukela sokukhulelwa , i-preeclampsia , kanye nesidingo sokuhlinzwa (C-section) .
- Kuthuthukisa impilo yenhliziyo yakho neyengane yakho.
- Kuvikela amalunga akho.
- Kwandisa ukujikeleza kwegazi esikhumbeni futhi kusiza ukugcina isikhumba sikhanya .
Naka lezi zimpawu lapho uzivocavoca!
Into ebaluleke kakhulu ukulalela umzimba wakho. Uma uzizwa ungakhululekile ngesikhathi sokuzivocavoca, yeka ngokushesha bese uphumula. Uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo, kufanele unciphise ukuzivocavoca kwakho noma uyeke usuku lonke.
- Uma uzizwa unesiyezi
- Uma inhliziyo ishaya ngokushesha okungajwayelekile
- Uma uzizwa sengathi unenkinga yokuphefumula
- Uma uzizwa ukhathele kakhulu
- Uma uzwa ubuhlungu emhlane wakho noma endaweni ye-pelvic
- Uma uzizwa ukhathele kakhulu ukukhuluma ngenkathi uzivocavoca
Gwema ukuzivocavoca ngezinsuku ezishisayo noma ezinomswakama. Uma uzwa ubuhlungu besisu obuqhubekayo, isikhumba esibandayo, noma ukoma ngokweqile, kungenzeka ukuthi unesifo sokushisa noma ukukhathala okushisa. Shayela udokotela wakho ngokushesha.
Umlayezo Wokuya Nawe Ekhaya
- Ngaphambi kokuqala noma yikuphi ukuvivinya umzimba ngesikhathi sokukhulelwa, khuluma nodokotela wakho kuqala bese uthola imvume.
- Lalela umzimba wakho. Uma uzizwa ungakhululekile noma ubuhlungu, yeka ukuzivocavoca ngokushesha bese uphumula.
- Phuza amanzi amaningi ngesikhathi sokuzivocavoca umzimba kanye nosuku lonke. Ungavumeli umzimba wakho uphelelwe amanzi emzimbeni.
- Gwema ngokuphelele ukuzivocavoca okuhilela ukulala ngomhlane, okubandakanya ukushayisana, ukuwa, kanye nokushisa umzimba ngokweqile.
- Hlala uqaphele izimpawu eziyisixwayiso ezifana nokuzungeza, ukushaya kwenhliziyo okusheshayo, kanye nobunzima bokuphefumula. Uma unenkinga, yazisa udokotela wakho ngokushesha.
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