Ukuzilolonga oku-9 emva kwecandelo le-cearean kunye nendlela yokwenza

Umxholo

• Ukuzivocavoca kwiiveki zokuqala ezi-6
• 1. Hamba
• 2. Ukuzilolonga kukaKegel
• 3. Ukuma komzimba
• 4. Ukukhanya kuzolula
• Ukuzivocavoca emva kweeveki ezi-6 zokuyeka
• 1. Ibhulorho
• 2. Ukuphakamisa umlenze osecaleni
• 3. Ukuphakamisa imilenze ethe nkqo
• 4. Ukukhanya kwesisu
• 5. IPlank kwizixhaso ezi-4
• Ukunyamekela ngexesha lokuzilolonga

Ukuzivocavoca emva kwecandelo le-cearean kuqinisa isisu kunye ne-pelvis kunye nokulwa nesisu esiswini. Ukongeza, banceda ukuthintela uxinzelelo lwasemva kokubeleka, uxinzelelo kunye nokonyusa imeko kunye namandla.

Ngokubanzi, ukuzivocavoca umzimba kungaqalwa malunga neeveki ezi-6 ukuya kwezi-8 emva kwecandelo lokuyeka, kunye nemisebenzi enefuthe eliphantsi, njengokuhamba, umzekelo, logama ugqirha ekhuphe kwaye ukubuyela kwimeko yesiqhelo kwenzeka ngokuchanekileyo. Funda ngakumbi malunga nokubuyela kwimeko yesiqhelo emva kokubeleka.

Ezinye iindawo zokuzilolonga zivumela iklasi ukuba ikhatshwe lusana, olwenza ukuba imisebenzi ibe mnandi, ukongeza ekwandiseni ukudibana ngokweemvakalelo nonina.

Imisebenzi yomzimba emva kwecandelo le-cearean lidla ngokwenziwa ngezigaba ezibini, ngokwemeko yowasetyhini kunye nokukhululwa ngugqirha:

Ukuzivocavoca kwiiveki zokuqala ezi-6

Kwiiveki ezintandathu zokuqala emva kwecandelo le-cearean, ukuba ugqirha uyakuvumela, le mithambo ilandelayo inokwenziwa:

1. Hamba

Ukuhamba kunceda kwimvakalelo yentlalontle kwaye kufuneka kwenziwe ngokuthe chu kwimigama emincinci njengokuhamba ujikeleze ibhloko kwaye ngokuthe chu ukonyusa umgama ogqunywe. Jonga izibonelelo zempilo zokuhamba.

2. Ukuzilolonga kukaKegel

Ukuzivocavoca kweKegel kubonisiwe ukomeleza izihlunu ezixhasa isinyi, amathumbu kunye nesibeleko kwaye zinokwenziwa ngexesha lokukhulelwa okanye ukubeleka. Ke, kwiintsuku ezimbalwa emva kwecandelo le-cearean kunye nokususwa kwe-catheter ye-urinary, le mithambo inokwenziwa. Funda indlela yokwenza umthambo kaKegel.

3. Ukuma komzimba

Kokubini ukukhulelwa, icandelo lokuyeka kunye nokuncancisa kunokuba negalelo kukuma okungalunganga. Kwisigaba sokuqala sasemva kokubeleka, ukungahambi kakuhle kwimisebenzi yemihla ngemihla njengokuthwala umntwana, ukubeka umntwana ebhedini okanye ukuncancisa, kunokubangela iintlungu.

Ukuthintela iintlungu zangasemva kunye nokomeleza izihlunu zesisu kunye nomqolo osezantsi, ukuzilolonga okulula njengokuhlala esihlalweni ngomqolo othe ngqo kunye namagxa aqikelelweyo ngasemva okanye ukwenza ujikelezo oluncinci lwegxa ngasemva kunokwenziwa. Omnye umthambo onokwenziwa, uhleli esihlalweni, kwaye unxulunyaniswa nokuphefumla kukukhupha umoya nokuphakamisa amagxa akho kwaye uwathobe xa uphuma.

4. Ukukhanya kuzolula

Ukolula kunokwenziwa kodwa kugxilwe entanyeni, emagxeni, ezingalweni nasemilenzeni ukuba nje zikhaphukhaphu kwaye musa ukubeka uxinzelelo kubola beli candelo lokuyeka. Jonga eminye imizekelo yokwolula intamo.

Ukuzivocavoca emva kweeveki ezi-6 zokuyeka

Emva kwemvume kagqirha yokuqalisa umsebenzi womzimba, kukho imithambo enokwenziwa ekhaya.

Le mithambo inokwenziwa ngeeseti ezi-3 zokuphindaphinda ezingama-2 amaxesha ama-3 ukuya kwezi-3 ngeveki. Nangona kunjalo, kubalulekile ukuba ungenzi imithambo enzima njengokuhlala ngaphezulu kweyure e-1 ejimini kunye nokuchitha ngaphezulu kweekhalori ezingama-400 njengoko oku kunganciphisa ukuveliswa kobisi.

1. Ibhulorho

Ibhulorho iyacetyiswa ukomeleza i-pelvis, i-gluteal kunye nemisipha yethanga, ukongeza ekunwebeni nasekuboneleleni ngozinzo kunyonga.

Indlela yokwenza: lala ngomqolo imilenze neengalo ithe nkqo, ugobe amadolo uxhase iinyawo zakho phantsi. Yenza ikhontrakthi yezihlunu ze-pelvis kwaye uphakamise isinqe sakho phantsi, ugcine izandla zakho phantsi, imizuzwana eli-10. Yehlisa isinqe sakho kwaye ukhulule izihlunu zakho.

2. Ukuphakamisa umlenze osecaleni

Ukuphakanyiswa komlenze osecaleni kunceda ukomeleza izihlunu zesisu kunye nethanga kwaye, ukongeza kwi-toning glute.

Indlela yokwenza: lala ngecala imilenze ithe tye kwaye ngaphandle komqamelo, phakamisa phezulu kangangoko unakho ngomlenze omnye, ngaphandle kokugoba idolo imizuzwana emi-5, uze wehle kancinci. Yenza umthambo womnye umlenze.

3. Ukuphakamisa imilenze ethe nkqo

Ukuphakamisa imilenze ethe tye kunenzuzo yokomeleza isisu kunye nokuphucula imeko yokuma, ukongeza kuthintelo lwasemva.

Indlela yokwenza: lala ngomqolo imilenze neengalo zithe nkqo ngaphandle komqamelo, phakamisa phezulu kangangoko unako ngemilenze yomibini ngokudibeneyo, ungakhange uguqe ngamadolo imizuzwana emi-5, uze wehle kancinci.

4. Ukukhanya kwesisu

Ukukhanya kwesisu kuyacetyiswa ukomeleza kunye nokuthambisa isisu, ukuphucula ukuphefumla, ukuthintela iingxaki zomqolo, ukongeza ekuncedeni ukuphucula iintshukumo zemihla ngemihla.

Indlela yokwenza: lala ngomqolo, ngaphandle komqamelo, imilenze igobile kwaye iingalo zakho zoluliwe, yenza imisipha ye-pelvis yakho kwaye uphakamise umzimba wakho ophezulu kangangoko unako, ujonge phezulu imizuzwana emi-5, wehle kancinci.

5. IPlank kwizixhaso ezi-4

Ibhodi kwi-4 ixhasa ukusebenza koxinzelelo kunye nokomelezwa kwezihlunu zesisu, ukongeza kumgangatho we-pelvic kunye ne-diaphragm, ikwaphucula nokuphefumla.

Indlela yokwenza: Xhasa iingqiniba kunye namadolo akho emgangathweni ugcina umqolo wakho uthe nkqo, thintela isisu sakho imizuzwana eli-10. Eli xesha kufuneka lenyuswe veki nganye de lifike kumzuzu omnye. Umzekelo, kwiveki yokuqala imizuzwana emi-5, kwiveki yesibini imizuzwana eli-10, kwiveki yesithathu imizuzwana engama-20, njalo njalo.

Ukunyamekela ngexesha lokuzilolonga

Ezinye iindlela zokukhusela ezenziweyo ngexesha lokuzilolonga emva kwecandelo le-cearean zezi:

• Sela ulwelo oluninzi ukunqanda ukomelela emzimbeni kwaye ungonakalisi ukuveliswa kobisi olunama-87% wamanzi ekubunjweni kwalo;

• Qalisa imisebenzi kancinci kancinci kancinci emva koko wandise amandla, kuthintelwe iinzame ezinokubangela ukwenzakala;

• Nxiba ibra yokuxhasa kwaye usebenzise ii-disc zokuncancisa ukufunxa ubisi, ukuba une-drip, ukuba uyancancisa, ukunqanda ukungonwabi ngexesha lomsebenzi womzimba;

• Misa umsebenzi womzimba ukuba uziva nayiphi na intlungu ukunqanda ukwenzakala kunye neengxaki kwithuba lasemva kokubeleka.

Imisebenzi yamanzi efana nokuqubha kunye ne-aerobics yamanzi kufuneka iqalwe kuphela emva kokuba ugqirha obelekisayo ekhutshiwe, malunga neentsuku ezingama-30 ukuya kwezingama-45 emva kokubeleka, kuba kulapho umlomo wesibeleko sele uvaliwe ngokufanelekileyo, ukuthintela umngcipheko wosulelo.

Ukuzivocavoca umzimba emva kwexesha lokugqibela kunceda abasetyhini ukuba baphinde babuyise imizimba yabo, baphucule ukuzithemba nokuzithemba. Jonga iingcebiso ezi-4 zokunciphisa umzimba ngokukhawuleza emva kokubeleka.