Eyona mithambo ilungileyo yokuyenza xa ukhulelwe

Umxholo

• 1. Hamba
• 2. Ukukhanya okubalekayo
• 3. Iipilates
• 4. I-aerobics yamanzi
• 5. Sebenzisa ibhayisekile
• 6. Ukolula
• 7. Ukuqeqesha ubunzima bokukhanya
• Ukuzivocavoca okucetyiswayo ngexesha lokukhulelwa
• Indlela yokugcina ubunzima obufanelekileyo xa ukhulelwe

Eyona mithambo ilungileyo kufuneka yenziwe ekukhulelweni kukuhamba okanye ukuzolula, umzekelo, kuba banceda ukunciphisa uxinzelelo, ukulwa nexhala kunye nokwandisa ukuzithemba. Nangona kunjalo, ukuziqhelanisa nokuzilolonga xa ukhulelwe kufuneka kwenziwe kuphela phantsi kolawulo lwezonyango, kuba kwezinye iimeko azikhuthazwa, njengakwimeko yedisara ye-placenta kunye nokukhulelwa okuyingozi.

Ukuzivocavoca umzimba kungaqalwa nangaliphi na inqanaba lokukhulelwa kwaye kunokwenziwa kude kube sekupheleni kokukhulelwa, kuluncedo ekuqhubeni umsebenzi oqhelekileyo kunye nokubuyela kubunzima obufanelekileyo emva kokubeleka.

Abasetyhini ababephila ngokuhlala bodwa kufuneka bakhethe umthambo olula, kwaye ngokukhethekileyo emanzini. Abo bebesebenzisa imithambo kufuneka banciphise isingqisho sabo ukuze bangonzakalisi umntwana.

Imizekelo emihle yokuziqhelanisa nokukhulelwa yile:

1. Hamba

Ilungele abafazi ababehleli ngaphambi kokuba bakhulelwe. Ukukhanya kunye nempahla yokunxiba kunye neziteki ezinokuqiniswa okuhle kufuneka zisetyenziselwe ukuthintela ukwenzakala kunye nokusela amanzi amaninzi ukuthintela ukomisa. Unokuhamba kathathu ukuya kwisihlanu ngeveki ngamaxesha apho ilanga lingenamandla kangako. Jonga ukuzilolonga okuhle kakhulu kwabafazi abakhulelweyo.

2. Ukukhanya okubalekayo

Kubonakaliswe kwabo sele bezilolonge ngaphambi kokukhulelwa. Inokwenziwa ngeenyanga ezili-9 zokukhulelwa, kathathu ngeveki, kwimizuzu engama-30, kodwa ihlala inamandla asezantsi, ihlala ihlonipha isingqisho sakho.

3. Iipilates

Iphucula ukuphefumla, ukubetha kwentliziyo, yolule kwaye yomeleze izihlunu kwaye ilungele ukuma komzimba. Inokwenziwa kabini okanye kathathu ngeveki. Bona: I-6 yokuzivocavoca umzimba kwabafazi abakhulelweyo.

4. I-aerobics yamanzi

Kuboniswa nakwabasetyhini ababehleli ngaphambi kokuba bakhulelwe kwaye banokwenziwa ngeenyanga ezili-9 zokukhulelwa. Iyanciphisa iintlungu ezinyaweni nasemqolo, kunye nokudumba kwemilenze. Inokwenziwa amaxesha ama-2 ukuya kwezi-4 ngeveki.

5. Sebenzisa ibhayisekile

Inokwenziwa ngexesha lokukhulelwa kwezi-2 zokuqala, iintsuku ezi-3 ukuya kwezi-5 ngeveki. Umntu makanike ingqalelo ekubetheni kwentliziyo, engadluli kwi-140 bpm kwaye ajonge ukuba ukubila kugqithile. Ubungakanani besisu ekupheleni kokukhulelwa kunokwenza kube nzima ukwenza lo msebenzi.

6. Ukolula

Oku kunokwenziwa yonke imihla de kuzalwe, nokuba uhlala phantsi okanye unamava. Ungaqala ngokulula ngokukhaphukhaphu, kwaye njengoko umfazi esiba nobuthathaka, ubunzima bokwanda buya kunyuka. Bona: Ukuzolula imithambo xa ukhulelwe.

Ukuqinisekisa ukuba umzimba ukhuselekile, kubalulekile ukuba ukhokelwe kwaye ubeke iliso kubuchwephesha boqeqesho lomzimba kunye nokugunyaziswa ngugqirha owenza unonophelo lwangaphambi kokubeleka. Ukuba umfazi okhulelweyo ufumana naziphi na iimpawu ezingathandekiyo ezinjengeentlungu zesisu, ukuphuma okanye ukuphuma kwegazi kwilungu lobufazi, ngelixa esenza umthambo okanye kwiiyure ezimbalwa emva kweklasi kufuneka afune uncedo kwezonyango.

7. Ukuqeqesha ubunzima bokukhanya

Abafazi abakhulelweyo abasele bekwenzile uqeqesho lobunzima ngaphambi kokuba bakhulelwe kwaye benesimo esihle somzimba, banokwenza imithambo yokuqeqesha ubunzima, nangona kunjalo, amandla okuzivocavoca kufuneka ancitshiswe, ukunciphisa ubunzima ubuncinci kwisiqingatha, ukunqanda ukugcwalisa umqolo., amadolo, amaqatha kunye nomgangatho we-pelvic.

Ukuzivocavoca okucetyiswayo ngexesha lokukhulelwa

Ukuzivocavoca okunempembelelo ephezulu akufuneki kwenziwe ngexesha lokukhulelwa kuba kunokubangela iintlungu okanye ukwenzakalisa umntwana. Eminye yemizekelo yokuziqhelanisa nokungqinelana nokukhulelwa yile:

• Ukuzilolonga esiswini;
• Kwiindawo eziphakamileyo;
• Oko kubandakanya imilo efana ne-jiu-jitsu okanye ukutsiba, njengeeklasi zokutsiba;
• Imidlalo yebhola njengebhola ekhatywayo, ivolibholi okanye ibhola yomnyazi;
• Ukusebenza nzima;
• Ibhayisikile, kwiinyanga zokugqibela zokukhulelwa;
• Ukwakha umzimba okunzima.

Ukuzilolonga kuyadimazeka xa umntu wasetyhini kufuneka ephumle, phantsi kolawulo lwezonyango naxa iplacenta ingekho. Kwimeko yokuthandabuza, nxibelelana nengcali yokubelekisa. Jonga ukuba uyeke nini ukusebenza komzimba xa ukhulelwe.

Indlela yokugcina ubunzima obufanelekileyo xa ukhulelwe

Ukuzivocavoca umzimba kunceda ukugcina ubunzima obufanelekileyo ngexesha lokukhulelwa. Faka iinkcukacha zakho apha ukufumanisa ukuba ufumana ubunzima ngokufanelekileyo okanye ukuba ufuna ukwenza imithambo engaphezulu:

Ingqwalaselo: Esi sibali-manani asifanelekanga ukukhulelwa okuninzi.

Jonga kwakhona indlela yokugcina ubunzima obufanelekileyo kule vidiyo: