Uqeqesho lokuhamba kwabafazi abakhulelweyo
Umxholo
- Izibonelelo zokuhamba ukhulelwe
- Isicwangciso sokuhamba sabasetyhini abakhulelweyo
- Isicwangciso sokuhamba kwikota yokuqala
- Isicwangciso sokuhamba ngekota yesi-2
- Isicwangciso sokuhamba seKota yesi-3
Olu qeqesho lokuhamba kwabafazi abakhulelweyo lunokulandelwa ngabasetyhini iimbaleki okanye ukuhlala phantsi kwaye, kwiimeko ezininzi, kunokwenziwa ngalo lonke ixesha lokukhulelwa. Kwesi sicwangciso, kuyacetyiswa ukuba uhambe phakathi kwemizuzu eli-15 ukuya kwengama-40 ngosuku, malunga namaxesha ama-3 ukuya kwayi-5 ngeveki, kodwa kubalulekile ukudibana nengcali yokubelekisa ngaphambi kokuqala uhambo.
Ngokubanzi, owasetyhini okhulelweyo kufuneka athathe uhambo olufutshane kwaye ahambe ngesantya esincinci, kwiinyanga zokuqala zokukhulelwa, ngenxa yomngcipheko okhulayo wokuphuphuma kwesisu kwaye, ekupheleni kokukhulelwa, ngenxa yokungahambi kakuhle okuziswa ngumthamo wesisu ibhinqa.
Ukuhamba kunceda abasetyhini abakhulelweyo ukuba bagcine ubunzima babo obufanelekileyo. Faka iinkcukacha zakho kuvavanyo lomntu:
Izibonelelo zokuhamba ukhulelwe
Ukuhamba yenye yeyona mithambo ilungileyo yabasetyhini abakhulelweyo, kuba:
- Kuyanceda ukuba unganxibi kakhulu xa ukhulelwe;
- Ayithwali umthwalo wamadolo kunye namaqatha;
- Kuthintela ukudumba kwemilenze;
- Iphucula ibhalansi kuba yomeleza izihlunu, ngakumbi isinqe kunye nemilenze.
Ukuhamba kunceda abasetyhini abakhulelweyo ukuba bagcine ubunzima babo obufanelekileyo. Faka iinkcukacha zakho kuvavanyo lomntu:
Ingqwalaselo: Esi sibali-manani asifanelekanga ukukhulelwa okuninzi.
Ukuzilolonga rhoqo ngexesha lokukhulelwa kukwaququzelela ukuhanjiswa okuqhelekileyo. Jonga eminye imizekelo yokuzivocavoca: Ukuzivocavoca umzimba ukulungiselela ukubeleka okuqhelekileyo.
Isicwangciso sokuhamba sabasetyhini abakhulelweyo
Uqeqesho lokuhamba lunokwenziwa ngaphandle okanye kwitreadmill kwaye uninzi lwamaxesha kufuneka lwenziwe ngexesha lonke lokukhulelwa, kutshintsha phakathi kwexesha lokuhamba kancinci kunye nokukhawuleza.
O tIxesha lokuhamba kufuneka lihluka phakathi kwemizuzu eli-15 ukuya kwengama-40 kwaye kufuneka ilungelelaniswe nenyanga yokukhulelwa apho umntu okhulelweyo akhoyo. Yiyo loo nto isicwangciso kufuneka sihloniphe:
- Isantya sokukhanya: inyathelo kufuneka licothe, lihambelane ne-4 km / h kwitayitile kwaye, isebenza ukufudumeza umzimba kunye nokulungiselela izihlunu kunye namalungu kunye nokunceda umzimba ukuba uphinde emva komzamo;
- Isantya esiphakathi: inyathelo lomntu okhulelweyo linokwahluka phakathi kwe-5 kuye kwi-6 km / h, ukuvumela ukuba uthethe ngokwendalo ngaphandle kokuphefumla.
Ngaphambi nasemva kohambo, umfazi okhulelweyo angenza imithambo eyolulayo, ngakumbi imilenze kunye nesinqe esinokuboniswa ngutitshala wokuzivocavoca. Jonga eminye imizekelo: Ukuzolula imithambo xa ukhulelwe.
Isicwangciso sokuhamba kwikota yokuqala
Okwangoku, umfazi okhulelweyo unokufumana isicaphucaphu nokugabha, kwaye unengozi ephezulu yokuphuma kwesisu, enokuthi inciphise umnqweno wokuzilolonga. Ke ngoko, umfazi kufuneka ahambe, kodwa kufuneka agcine isantya, ehamba kabini ukuya kathathu ngeveki imizuzu eli-15 ukuya kwengama-30, ngokukhethekileyo ngaphandle, kwindawo ezolileyo nenoxolo.
Isicwangciso sokuhamba ngekota yesi-2
Kwikota yesi-2 yokukhulelwa, umfazi okhulelweyo kufuneka anyuse kancinci ixesha lokuhamba kunye nenani lamaxesha ahamba ngeveki, ukusuka kuma-3 ukuya kuma-5 amaxesha. Ukulandela sisicwangciso sokuhamba kwabafazi abakhulelweyo kweli nqanaba lokukhulelwa.
| Iveki yokukhulelwa | Uqeqesho | Iimpawu |
| Iveki ye-13 | 20 imiz Mon | Wed | Fri | Ukukhanya kwe-5 min + i-10 min ngokuphakathi + i-5 min ukukhanya |
| Iveki ye-14 | 20 imiz Mon | Wed | Fri | Ilanga | Ukukhanya kwe-5 min + i-10 min ngokulinganayo + i-5 min ukukhanya |
| I-15 ukuya kwi-16 yeveki | 20 imiz Mon | Wed | Fri | Sat | Ilanga | Ukukhanya kwe-5 min + i-10 min ngokuphakathi + i-5 min ukukhanya |
| I-17 ukuya kwi-18 yeveki | Imizuzu engama-25 Mon | Wed | Fri | Ilanga | Ukukhanya kwe-5 min + i-15 min ngokulinganayo + i-5 min ukukhanya |
| 19 ukuya 20 ngeveki | 30 imiz Mon | Tue | Wed | Sat | Ilanga | Ukukhanya kwe-5 min + i-20 min ngokulinganayo + i-5 min ukukhanya |
| 21 ukuya 22 ngeveki | 35 imiz Mon | Tue | Wed | Fri | | Ukukhanya kwe-5 min + i-25 min ngokuphakathi + i-5 min ukukhanya |
| 23 ukuya 24 ngeveki | 40 imiz Mon | Tue | Fri | Sat | Ilanga | Ukukhanya kwe-5 min + i-30 min ngokuphakathi + i-5 min ukukhanya |
Kwimeko apho umfazi okhulelweyo akufumanisa kunzima ukuthobela esi sicwangciso, kuya kufuneka anciphise imizuzu emi-5 yoqeqesho veki nganye.
Isicwangciso sokuhamba seKota yesi-3
Kwi-trimester yesithathu, umfazi okhulelweyo kufuneka anciphise ixesha lokuhamba, kuba kweli nqanaba ukonyuka kweentlungu zomqolo ngenxa yokwanda kwesisu, kubangele ukungonwabi okukhulu. Ngale ndlela, umfazi okhulelweyo unokusebenzisa esi sicwangciso silandelayo:
| Iveki yokukhulelwa | Uqeqesho | Iimpawu |
| I-25 ukuya kwi-28 iveki | 30 imiz Mon | Tue | Wed | Sat | Ilanga | Ukukhanya kwe-5 min + i-20 min ngokulinganayo + i-5 min ukukhanya |
| 29 ukuya 32 ngeveki | Imizuzu engama-25 Mon | Wed | Fri | Ilanga | Ukukhanya kwe-5 min + i-15 min ngokulinganayo + i-5 min ukukhanya |
| I-33 ukuya kwi-35 iveki | 20 imiz Mon | Wed | Fri | Ilanga | Ukukhanya kwe-5 min + i-10 min ngokuphakathi + i-5 min ukukhanya |
| I-36 ukuya kwi-37 iveki | 15 imiz tue | umtshato | isondo | ilanga | Ukukhanya kwe-3 min + i-9 min ngokulinganayo + i-3 min ukukhanya |
| I-38 ukuya kwi-40 iveki | 15 imiz tue | thu | hlala | | Ukukhanya kwe-3 min + i-9 min ngokulinganayo + i-3 min ukukhanya |
Ukugcina ukukhulelwa okusempilweni, umfazi okhulelweyo, ukongeza ekuhambeni, kufuneka agcine ukutya okufanelekileyo. Bukela ividiyo ngeengcebiso ezithile.
Yazi nezinye iindlela zokuzivocavoca ezinokwenziwa ngumfazi okhulelweyo:
- Ukuzivocavoca ngamanzi kwabasetyhini abakhulelweyo
Ngaba abasetyhini abakhulelweyo banokwenza uqeqesho lobunzima?
Khetha Ulawulo
Ungazikhusela njani kwiimeko ezi-5 ezinokuba yingozi, ngokweeNgcali