Amanqatha ama-4, i-Hip, kunye neThanga lokuzivocavoca umzimba ngokukhuselekileyo ekukhulelweni

Umxholo

• Izibonelelo zokuzilolonga ngexesha lokukhulelwa
• Ukuphakamisa umlenze osecaleni
• I-Hip flexion (ukuguquguquka)
• Ulwandiso lwehip
• Ukuguquka kwamadolo (ukuguquguquka)

Izibonelelo zokuzilolonga ngexesha lokukhulelwa

Ukuhlala ulungile xa ukhulelwe kulungile kuwe nakumntwana wakho. Ukuzivocavoca rhoqo i-aerobic kunye namandla kunokuziphucula iziphumo zokukhulelwa kwakho ngeendlela ezininzi. Inga:

• yandisa amandla akho
• kuthintela ukuba ufumane ubunzima kakhulu ngexesha lokukhulelwa
• kukunceda ulale ngcono
• phelisa iimpawu zokukhulelwa njengeentlungu zangasemva kunye nokuqhinwa
• ukunciphisa umngcipheko we-preeclampsia (uxinzelelo lwegazi oluphezulu ngexesha lokukhulelwa)
• ukunciphisa amathuba okufuna ukuhanjiswa kwe-cearean
• kukunceda ulahlekelwe sisisindo sakho sokukhulelwa ngokukhawuleza emva kokuba uhambisile

Ukuzivocavoca kunokunciphisa amathuba akho okuphuhlisa isifo seswekile. Ukuba nesifo seswekile kunokunyusa umngcipheko wokukhula kwesifo seswekile emva kwexesha ebomini. Ukuba nesifo seswekile sokukhulelwa kunokunyusa umngcipheko wokuba umntwana wakho azalwe etyebe kakhulu.

Ngokophando lwe-2017, iipesenti ezingama-22 zabafazi abatyebe ngokugqithisileyo okanye abatyebe kakhulu abathathe inxaxheba kwinkqubo yokuhamba ngebhayisikile yemizuzu engama-30 kathathu ngeveki baphuhlise isifo seswekile sokukhulelwa, xa kuthelekiswa phantse neepesenti ezingama-41 zabasetyhini abangakhange bathathe inxaxheba kule nkqubo. Iqela lokuzivocavoca lifumene ubunzima obuncinci ngexesha lokukhulelwa kwabo.

Abasetyhini abatyebe kakhulu okanye abatyebe kakhulu abenza umthambo kangangemizuzu engama-30 ukuya kwengama-60 ngosuku, amaxesha amathathu okanye nangaphezulu ngeveki bangawunciphisa umngcipheko wokuhambisa iintsana zabo ngaphambi kwexesha, bafumene abafazi abakhulelweyo abali-1,500.

Nazi iindlela ezine ezinokukunceda ukomeleza izihlunu ezinqeni, emathangeni nasemathangeni.

Ukuphakamisa umlenze osecaleni

Le milenze inyusa yomeleza izihlunu emacaleni esinqeni nasemathangeni akho. Imilenze eyomeleleyo inceda ukuxhasa ubunzima besisu sakho esikhulayo kwaye iya kukunika amandla ngakumbi ngexesha lokuhambisa xa ilixesha lokutyhala.

Ukuba ufuna ukusebenzisa iintsimbi zamaqatha, cela ugqirha kuqala kwaye uzigcine zilula.

Yima nkqo, ngqo emva kwetafile okanye isitulo, iinyawo zithe qelele kancinci. Bamba esihlalweni ukunceda ukugcina ibhalansi yakho.

• Thatha imizuzwana emi-3 ukuphakamisa umlenze wakho wasekhohlo ii-intshi ezi-6 ukuya kwezi-12 ecaleni. Gcina umqolo wakho kunye nemilenze yomibini ithe nkqo. Musa ukukhomba iinzwane zakho ngaphandle; zigcine zijonge phambili. Bamba indawo umzuzwana omnye.
• Thatha imizuzwana emi-3 ukuthoba umlenze wakho kwindawo yokuqala.
• Phinda ngomlenze wakho wasekhohlo.
• Eminye imilenze, de ube uphinde umthambo amaxesha ama-8 ukuya kwali-15 ngomlenze ngamnye.
• Phumla, emva koko wenze enye iseti yokuphindaphinda enye ku-8 ukuya ku-15.

I-Hip flexion (ukuguquguquka)

I-Hip flexions yomeleza ithambo kunye nezihlunu ze-hip, ukunceda ukulungiselela umzimba wakho ukuba usebenze. Ungasebenzisa ubunzima beqatha ukuba ugqirha wakho uthi kukhuselekile.

• Yima ecaleni okanye ngasemva kwesitulo esomeleleyo okanye itafile, uyibambe ngesandla esinye sokulinganisa.
• Thatha imizuzwana emi-3 ukugoba idolo lasekhohlo kwaye ulizise ukuya kuthi ga esifubeni sakho kangangoko kunokwenzeka. Yima nkqo ungakhange ugobe esinqeni okanye esinqeni.
• Bamba indawo umzuzwana omnye, emva koko uthathe imizuzwana emi-3 ukuthoba umlenze wakho wasekhohlo yonke indlela ezantsi.
• Phinda ngomlenze wakho wasekunene.
• Eminye imilenze ude wenze ukuphindaphinda okungama-8 ukuya kweli-15 kwicala ngalinye.
• Phumla, emva koko wenze enye iseti yokuphindaphinda enye ku-8 ukuya ku-15.

Ulwandiso lwehip

Lo msebenzi uqinisa isinqe sakho ukunceda ukulungiselela umsebenzi. Sebenzisa izisindo zamaqatha ukuba ugqirha wakho ukhuselekile.

• Yima i-intshi ezili-12 ukuya kwezi-18 kude netafile okanye isitulo, iinyawo zithe qelele kancinane.
• Bend phambili ukusuka esinqeni malunga ne-angle ye-45-degree, ubambe etafileni okanye usihlalo webhalansi.
• Kule ndawo, thabatha imizuzwana emi-3 ukuphakamisa umlenze wakho wasekhohlo ngqo emva kwakho ngaphandle kokuguqa ngamadolo, ukukhomba iinzwane zakho, okanye ukugoba umzimba wakho ongasentla naphi na ngaphambili. Bamba indawo umzuzwana omnye.
• Thatha imizuzwana emi-3 ukuthoba umlenze wakho wasekhohlo ubuyele kwindawo yokuqala.
• Phinda ngomlenze wasekunene. Eminye imilenze, de ube uphinde umthambo amaxesha ama-8 ukuya kwali-15 ngomlenze ngamnye.
• Phumla, emva koko wenze enye iseti yokuphindaphinda enye ku-8 ukuya ku-15 ngomlenze ngamnye.

Ukuguquka kwamadolo (ukuguquguquka)

Lo msebenzi uqinisa imisipha ngasemva kwethanga ekunceda uhlale uthe tye kwaye ulinganise nomthwalo wakho omkhulu ngaphambili. Ukongeza umceli mngeni, sebenzisa ubunzima beenyawo.

• Yima nkqo, usondele kakhulu etafileni okanye kwisitulo, ubambelele kuso ukuze ulungelelanise.
• Thatha imizuzwana emi-3 ukugoba idolo lasekhohlo, uphakamise unyawo lwakho kwiimpundu zakho, ukuze ithole lakho lifike linyuke liye ngasemva kwethanga lakho. Musa ukuhambisa umlenze wakho wangasentla konke konke. Gobisa idolo lakho kwaye ushukumise umlenze wakho ongezantsi kuphela.
• Thatha imizuzwana emi-3 ukuthoba umlenze wakho wasekhohlo yonke indlela ebuyela ezantsi.
• Phinda ngomlenze wakho wasekunene.
• Eminye imilenze de ube uyiphindaphindile i-8 ukuya kwi-15 ngomlenze ngamnye.
• Phumla, emva koko wenze enye iseti yokuphindaphinda enye ku-8 ukuya ku-15.

Ukuzilolonga ngexesha lokukhulelwa | Ukhuseleko

Ngaphambi kokuba uqale nayiphi na inkqubo yokwenza umthambo, jonga kugqirha wakho ukuze uqiniseke ukuba ikhuselekile. Ugqirha wakho unokukuxwayisa ngokuzilolonga ukuba unayo nayiphi na ingxaki ekukhulelweni kwakho. Umzekelo, ukuba:

• ukhulelwe amawele okanye ezinye izinto ezininzi
• basemngciphekweni wokuqalwa ngaphambi kwexesha
• ukuba noxinzelelo lwegazi
• unentliziyo esele ikho yesifo semiphunga
• ube ne-placenta previa okanye usemngciphekweni omkhulu wayo
• banesifo esikhulu segazi

Eyona mithambo ilungileyo ngexesha lokukhulelwa ziimpembelelo eziphantsi, ezinje:

• ukuqubha
• ukuhamba
• ndikhwele ibhayisekile emileyo
• ukwenza i-aerobics eneempembelelo eziphantsi
• ukudanisa
• ukuziqhelanisa neyoga
• uqeqesho lwamandla (buza ugqirha wakho ukuba bungakanani ubunzima obukhuselekileyo ukuba ubuphakamise)

Ukuba ukukhulelwa kwakho kusempilweni, kuya kufuneka ukwazi ukwenza imisebenzi efanayo oyenzileyo ngaphambi kokuba ukhulelwe, kunye nokulungiswa nje okumbalwa. Gwema le mithambo, enokuba yingozi kuwe nakumntwana wakho:

• imidlalo echaphazela kakhulu umdlalo wamanqindi, ibhola ekhatywayo, okanye ihoki yomkhenkce
• crunches okanye ezinye imithambo apho ulele tyaba emqolo, okubeka uxinzelelo kumthambo obuyisela igazi entliziyweni yakho
• imisebenzi enobungozi njengokuntywila esibhakabhakeni okanye ukuntywila emanzini
• i-yoga eshushu okanye ezinye iinkqubo zokuzilolonga ezibangela ukuba ubushushu bomzimba wakho bunyuke
• imisebenzi enokubangela ukuwa, njengokuhamba ngebhayisikile entabeni, ukuskiya ekwehleni, okanye ukukhwela ihashe

Thatha la manyathelo okhuseleko xa usenza umthambo:

• Sela amanzi amaninzi ngaphambi, ngexesha nasemva kokuzilolonga.
• Ehlotyeni, sebenzisa ngaphakathi apho kukho umoya opholileyo.
• Nxiba ibhanti yenkxaso yokukhulelwa ukuze ubambe isisu sakho endaweni, kunye nebhodi yezemidlalo yokuxhasa amabele akho.

Yeka ukuzivocavoca kwangoko kwaye ubize ugqirha wakho ukuba unazo naziphi na kwezi mpawu ngexesha lokuzilolonga kwakho:

• ukopha okanye ulwelo oluvuzayo kwilungu lakho lobufazi
• iintlungu zesifuba
• ukukhawuleza kwentliziyo okanye okungaqhelekanga
• isiyezi okanye isiqaqa
• ingxaki yokuphefumla
• ubuthathaka, iintlungu, okanye ukudumba kwimilenze yakho esezantsi
• ukucutha rhoqo