Ukuphulukana njani nesisu emva kokukhulelwa?

Umxholo

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Umthambo 3
• Ukuzilolonga 4

Ukunciphisa inani lamafutha omzimba emva kokukhulelwa kuyacetyiswa ukuba ulandele ukutya okuncinci kwe-calorie kunye nokuzilolonga okuqinisa isisu kunye nokubuyela umva ukuphucula ukuma, ukunqanda iintlungu zomqolo, eziqheleke kakhulu emva kokuzalwa komntwana, ngenxa yokuma kakubi ngexesha lokukhulelwa kunye nokuncancisa.

Ungaqala ukwenza imithambo ukunciphisa amanqatha ubunzima ukusuka kwiintsuku ezingama-20 emva kokuzalwa okuqhelekileyo kunye neentsuku ezingama-40 emva kwecandelo le-cearean, okanye ngokwezikhokelo zonyango. Eminye imizekelo ukuzilolonga ukomeleza izihlunu zesisu emva kokukhulelwa bazi:

Ukuzivocavoca 1

Ukulala emqolo, phakamisa isinqe sakho kubude obuphezulu obunokuhlala kwaye ubume kuloo ndawo kangangemizuzu eyi-1 uze wehlise isinqe sakho. Phinda umthambo ka-5.

Ukuzivocavoca 2

Ulele emqolo, gcina i-torso yakho isemgangathweni ngelixa uphakamisa imilenze yomibini ngaxeshanye njengoko kubonisiwe kumfanekiso ongentla. Gcina imilenze yakho iphakanyisiwe umzuzu omnye, ngelixa ugcina imisipha yakho yesisu ikontraki. Ukuba kukho imfuneko, phakamisa okanye wehlise umlenze wakho kancinci de ube uva ukusisu esiswini. Yenza lo msebenzi izihlandlo ezi-5 ngokuphindaphindiweyo.

Umthambo 3

Hlala umile kwindawo eboniswe kumfanekiso ongentla umzuzu omnye emva koko uphumle. Phinda umthambo ka-5.

Ukuzilolonga 4

Yima kwindawo eboniswe kumfanekiso ongentla kwaye imilenze yakho isondelelene, wehlise isinqe sakho de ube uphantsi uze uphakamise umzimba wakho ngamandla engalo zakho. Yenyuka usihla amaxesha ali-12 ngokulandelelana. Xa ugqibile, buyela ekwenzeni uthotho olunye amaxesha ama-2.

Ukongeza kule mithambo, kubalulekile ukuba owasetyhini enze uhlobo oluthile lokuzivocavoca i-aerobic ukutshisa iikhalori ezaneleyo kunye nokunciphisa umzimba ngokukhawuleza. Inokuba yi-rollerblading, ukuhamba ngebhayisikile, ukubaleka okanye ukuqubha, umzekelo.

Umqeqeshi womzimba uya kuba nakho ukwenza uvavanyo lomntu kwaye abonise ezona mithambo zifanelekileyo zomama oselula, xa injongo ikukufumana kuphela imeko yakhe, ngaphandle kweenjongo zonyango. Kodwa xa kukho i-diastasis esiswini, oko kukuthi ukwahlula i-rectus abdominis, eyona mithambo ifanelekileyo ichaziwe apha.

Nanku umthambo ogqwesileyo omele ukwenziwa emva kokuba umntwana ezelwe ukuze abuye abe sempilweni, nokuba une-diastasis yile:

Ukongeza kwindlela yokutya nokuzilolonga, into onokuyenza ukuze uphulukane nesisu emva kokukhulelwa kukusebenzisa ikrimu equlathe icaffeine ekwakhiweni kwayo kuba iyanceda ukutshisa amanqatha asekhaya. Eminye imizekelo yale khrimu yokuphulukana nesisu yikhrimu esetyenzisiweyo yeXantina ngamaxabiso aphakathi: R $ 50, kunye neCellu Destock, yohlobo lweVichy ngexabiso eliphakathi eli-100 reais.

Bona kwakho:

• Ukutya ukunciphisa isisu

• Iingcebiso ezi-5 ezilula zokunciphisa umzimba kunye nokulahla isisu