Yonke into ofuna ukuyazi malunga nokubaleka nesiQina sokubaleka, ngokweeNgcali

Umxholo

• Ijika lokuFunda
• Amanyathelo okhuseleko kumgangatho wePelvic
• Imithambo eyongezelelweyo
• Hlala ukhuselekile kwaye uzilungiselele
• Ivenkile yokuthenga
• Uphengululo lwe

Oomama abatsha (ngokuqondakalayo!) badiniwe lonke ixesha., kodwa ukuphuma ngaphandle ukuze ufumane umoya omncinci kunye (okuvunywe ngugqirha) umthambo unokwenza ihlabathi elihle kumama nosana. Ukubaleka kunye ne-jugging stroller yindlela emangalisayo yoomama abafuna ukungena kumanyathelo athile ngelixa bechitha ixesha elisemgangathweni kunye nomntwana wabo omncinci. Nazi ezinye iingcebiso ngaphambi kokukhetha istroller esinobuhlobo.

Ijika lokuFunda

Nokuba uyimbaleki enamava, abaqalayo bokubaleka kufuneka balindele ijiko lokufunda. UCatherine Cram, uM. Ukuzivocavoca ngokukhulelwa kwakho.

Ngokubhekisele kutshintsho lwefomu, "eyona nto inkulu kukuqala uqonde ukubaleka kwendalo ngaphandle kokuhamba ngenyawo," utshilo ugqirha uSarah Duvall, D.P.T. "Ulahlekelwa yindalo yokujikeleza komzimba kunye nestroller ebalekayo. Kwaye xa ulahlekelwa yipatheni yokugijima enqumla umzimba, ulahlekelwa yinto ekufuneka iyasebenza."

Uthi indawo esisigxina yokuqhubela phambili oyigcinayo ngelixa utyhala isilawuli sithetha ukuba uphulukene nokushukuma okuphakathi ngasemva, kwaye ngenxa yokuba "kunzima ukutyhala xa ungajikelezi, uphulukana nokuzibandakanya okumnandi." NgokukaDuvall, siphefumla lula xa kukho intshukumo embindini womva, ukuze ukungabikho kwentshukumo kungakhokelela kwipateni yokuphefumla engekho nzulu.

Zama ukuthatha ixesha elide, uphefumle nzulu ngexesha lokubaleka kwe-stroller ukugcina ioksijini ihamba kwaye wonwabe ngejog kunye ne-mini copilot yakho. (Inxulumene: 9 Izinto Ofanele Uzazi Ngokuzilolonga emva kokubeleka)

Amanyathelo okhuseleko kumgangatho wePelvic

UDuvall uthi ukuphefumla nzulu kunokunceda kwimiba yomgangatho we-pelvic onokuthi oomama abatsha bafumane, njengokuvuza okuncinci kwesinyi ukuya kokubi ngakumbi (nangona kunqabile kakhulu).

Qaphela ukuba usebenzise kakhulu i-abs yakho esezantsi xa utyumza iinduli. Uphi uphawu oluxeliweyo lokulugqithisa? U-Duvall uthi izihlunu zakho ezisezantsi zesisu ziya kutyhala ngaphandle naphambili. "Ukubaleka kukuzilolonga kakhulu kumgangatho we-pelvic. Kuya kufuneka ulungele oko," uyongeza. Intsingiselo, qiniseka ukuba umzimba wakho womelele ngokwaneleyo ukuba ungamelana nefuthe-kwaye uqiniseke ukuba ubandakanya ukuzivocavoca ukuxhasa ukutshintsha utshintsho (iibhlorho ezinobungangamsha, ii-clamshells, kunye nokwahluka kweplank). Ukuba unenkxalabo yomgangatho we-pelvic, ucebisa ukuba uhlolwe ngugqirha womzimba. (Idibeneyo: Umgangatho wePelvic Exercises Wonke uMfazi omele ayenze)

Ukunciphisa utshintsho lokuhamba ekubalekeni ngestroller ebalekayo, uDuvall ucebisa ukuba uzame ukutyhala istroller ngengalo enye kwaye uyeke enye ijiwuze ngokwemvelo kwaye itshintshane ukusuka kwelinye icala ukuya kwelinye. Ukwacebisa ukuba ugcine ukuma okude kunye nokubheka phambili. Gijimisa istroller kufutshane nomzimba wakho ukuthintela ukuqina kwentamo kunye negxalaba.

Imithambo eyongezelelweyo

Ukuxhasa ubomi bakho be-stroller stroller, qiniseka ukuba ubandakanya imithambo eyongezelelweyo ejongana ne-glute kunye namathole akho (banokufumana ukungakhathalelwa kancinci ngexesha lokubaleka kwakho). UDuvall uphinde wacebisa bonke oomama abahambahambayo bejogger okanye ngenye indlela-ukugxila kuthutho lomzabalazo ukwakha amandla asisiseko. (Eyeleleneyo: ISicwangciso sokuSebenza sasemva kokukhulelwa soKwakha iNdlela eNgqongileyo)

Njengomama ngokwakhe, uDuvall uyaqonda ukuba ubomi bomama bubomi obuxakekileyo kwaye uthi, "ngeli xesha onalo lixabiseke kakhulu." Yonga ixesha ngokunciphisa ukolula kwakho-oomama abatsha "banokuguquguquka okukhulu emva kokubeleka." Ucacisa ukuba nangona indawo inokuziva ingqongqo, "Amaxesha amaninzi, izinto zitshixwa kuba zifuna ibhalansi okanye amandla, hayi kuba zingenakuguquka." Zama iintshukumo ezihamba kuluhlu olupheleleyo lwentshukumo ukuze ufumane eyona nto ilula kunye nokushukuma kwebhanga yakho. Umzekelo, ukuphakamisa uluhlu olupheleleyo lwethole kubandakanya ukolula, kodwa ukomeleza izihlunu zomlenze ongezantsi kwaye uzinzise iqatha.

Hlala ukhuselekile kwaye uzilungiselele

Ukuphuma uye kuhambo olukhuselekileyo nolusebenzayo kunye nesitayile sakho esitsha esimenyezelayo sokubaleka sidlulela kwixesha elidlulileyo sikulungele ukubetha indlela. Okokuqala, uya kufuna ukucocwa ngugqirha wezilwanyana ukuze uqiniseke ukuba umntwana ukulungele ukukhwela. "Jongana nodokotela wezingane ngaphambi kokuba uqale umgaqo wokubaleka ukuze uqiniseke ukuba umntwana wakho ukhule ngokwaneleyo ukuba angamelana ngokukhuselekileyo nomqhubi obalekayo," utshilo uCram, "Iintsana ezingaphantsi kweenyanga ezisibhozo zihlala zingenantamo eyaneleyo yomzimba kunye nesisu esiswini. kuba uhleli ngokukhuselekileyo kwisitrato sokubaleka, kwaye usenokungabi sengozini kwindawo yokulala.

Nje ukuba usana lufumane ukuqhubeka, uCram ucebisa ukuba uphathe iselfowuni kwaye wazise umntu apho uceba ukubaleka khona. Uthi kuya kufuneka uqale ngokubaleka ngokuthe tyaba ukuze uqhelane nokutyhala isitrato kwaye uziqhelanise neziqhoboshi. "Hlala uzilungiselele ukutshintsha kwemozulu kwaye ube nokutya okulula kunye namanzi," uyongeza.

Ivenkile yokuthenga

Ngethamsanqa, uninzi lwabahambi bokubaleka beza noluhlu olude lwezinto ezikhethiweyo ezenza ukugcinwa kwazo zonke izinto ezifunekayo zomoya. Kodwa ngaphambi kokuba uthenge zonke izongezo, kuya kufuneka uqiniseke ukuba wena kunye nesitroli sakho sokubaleka nikumdlalo opheleleyo.

Xa uphonononga iinketho zakho, funda ngononophelo iinkcazo zomenzi ukuze uqinisekise ukuba istroller ivunyiwe ukuba isebenze. Kungenxa yokuba inamavili amathathu okanye "ukubaleka" kwisihloko akuthethi ukuba kukhuselekile ukubaleka nosana. I-Cram icebisa ukuba ukhangele abahambahambayo ababandakanya ivili langaphambili eliqingqiweyo (ezinye iimodeli zikuvumela ukuba utshintshe ukusuka ku-fixed to swivel ukuba ungathanda ukusebenzisa i-stroller yakho ukuphuma okungahambelaniyo), isiphatho esihlengahlengisiweyo ukuseta ukuphakama kwakho, uhlengahlengiso i-sun canopy, indawo yokugcina ekulula ukufikelela kuyo, i-harness enamanqaku amahlanu yosana, i-hand-brake ukuze icothise ukuhla, kunye nesixhobo sokukhusela isihlahla.

Olunye ukhetho olunale miba:

• I-Thule Urban Glide Jogging Stroller, $420 (Yithenge, amazon.com)
• Uyilo lweBurley Solstice Jogger, $ 370 (Yithenge, amazon.com)
• IJoovy Zoom 360 Ultralight Jogging Stroller, $ 300 (Yithenge, amazon.com)

Cinga nge-tether tether efana naleyo ikwiphepha lokunyathela. Akunqabile oya kuyidinga. Kodwa ukuba uyayenza, awuzukufuna ukungabinayo kuba iya "kuthintela istroller ukuba siqengqele kude kuwe ukuba ulahlekelwa kukudibana nesiphatho," utshilo uCram. Ukwacebisa ukufumana iistrollers ezinamavili amathathu azaliswe ngumoya. Oku akuvumeli kuphela ukukhwela ngaphandle kodwa kwenza ukuba kukhuseleke ukubaleka nakweyiphi na indawo.

Ukhetho lwakho lwezincedisi ezongezelelweyo luya kuxhomekeka kwisitulo osikhethileyo. Ukuba uqhuba imvula okanye ukhanye, fumana ikhuselo lemozulu, kodwa qiniseka ukuba ulandela imiyalelo yokufaka ukuze kusekho ukuhamba komoya kosana. Ukuba ungumgijimi wemozulu ebandayo, ukutyala imali kwi-muff yesandla kunye ne-muff yonyawo kumntwana kuya kuphelisa imfuno yeengubo ezinkulu. I-muffs yeenyawo ingena kuyo nantoni na ukusuka kwimpahla yengubo ekhaphukhaphu ukuya kwingxowa yokulala engqindilili engenamanzi-efana nolwakhiwo. Unokukuhombisa uhambo lwakho olutsha ngeconsole yakho (eluncedo kwiselfowuni yakho, ibhotile yamanzi kunye nezitshixo), itreyi yesnack yomntwana kwaye, nokuba indlela yakho igayiwe okanye hayi, kuhlala kubulumko ukubaleka ngomoya omncinci ophathwa ngesandla. ukumpompa amatayala asicaba angalindelekanga.

Uphengululo lwe