Okuqukethwe
Iseluleko sethu sokubuyela esimweni ngemva komntwana
Ngesikhathi sokukhulelwa nokubeletha, izicubu ziyahlolwa. Ukukusiza, nali uhlelo lokuzilolonga olwakhiwe izivivinyo ezimbalwa ezilula okufanele uzijwayeze nsuku zonke.
Vuselela iqolo lakho ngemva koMntwana
Yelula umhlane wakho
Hlala esitulweni ufulathele odongeni. Yelula umhlane ngenkathi uhogela ngamakhala, njengokungathi umelana nesisindo sento esindayo ebekwe ekhanda lakho. Bese uphefumula ngomlomo wakho, uzama ukususa ikhanda lakho kude ngangokunokwenzeka kusuka ezinqeni zakho.
Phinda lokhu kunyakaza izikhathi ezingu-10.
Thuthukisa imisipha yakho
Ngemilenze emine, uphumule ezingalweni zakho, ubuyele emuva uqonde futhi isisu sishutheke phakathi. Hofa ngaphandle kokwenza lutho. Njengoba ukhipha umoya, nweba umlenze owodwa emuva. Bese, donsa umoya njengoba ugobela umlenze wakho phambili bese usondeza idolo lakho esifubeni sakho. Ukuze wenze lokhu, zungeza emuva. Yenza lokhu izikhathi ezi-3 zilandelana ngaphandle kokuphumula umlenze. Shintsha imilenze bese uphinda izikhathi ezi-4 ohlangothini ngalunye.
Lala ngomhlane futhi, idolo elilodwa esandleni ngasinye futhi isilevu sakho singene phakathi. Hofa umoya unganyakazi. Lapho ukhipha umoya, sondeza amadolo akho esifubeni sakho. Adonse umoya futhi lapho amadolo akho esebuyele endaweni yokuqala.
Isikhundla siyashintsha : Lala ngesisu, izingalo nemilenze iqonde, izandla zibheke phansi. Letha ingalo yakho yangakwesokudla nomlenze phambili, bese omunye, ngaphandle kokukhathazeka ngokuphefumula. Uma uzizwa ukhathele, phumula amaminithi angu-2, bese ubuyela emuva, ubuyela emuva ohlangothini olulodwa, bese omunye.
Imisipha emuva ngemva kwengane
Lezi zivivinyo kufanele zenziwe uma kungenzeka ngama-dumbbells: 500 amagremu ekuqaleni, bese usinda futhi unzima njengoba uqhubeka. Kwenze ngamasethi angu-10 (noma angu-15, uma uzizwa ulungile).
Ukuhlala esitulweni izinyawo zakho zibheke phansi, yenza umsebenzi wokudonsa umoya bese ubuyela endaweni yokuqala ekukhipheni umoya.
Indiza
Ekuqaleni, izingalo zakho ziseceleni kwakho. Kufanele uwaphakamise ngokuvundlile.
Sawubona
Izandla emadolweni akho, ukhuphukela izingalo zakho ezulwini.
Isiphambano
Izandla zisondelene, izingalo zivundlile phambi kwakho, welula izingalo zakho zize zihambisane namahlombe akho.
Isexwayiso ! Phakathi kwazo zonke lezi zivivinyo, bukela umhlane wakho: kufanele uhlale unwetshiwe.
Thuthukisa i-perineum yakho
Awulokothi ukhulume ngakho kodwa selokhu wazalwa, unenkinga yokungakwazi ukuzibamba umchamo. Ukuthimula, ukuqhuma kokuhleka, umzamo womzimba… izikhathi eziningi ezincane - ngokuvamile ngaphandle kwemiphumela - ezibangela ukuba ulahlekelwe umchamo ngokuzenzakalelayo. Ukungaphatheki kahle okuthinta cishe u-20% wabesifazane, ngokushesha ngemva kokubeletha noma emasontweni ambalwa kamuva ...
Ngokushintsha kwama-hormone okukhulelwa, ingcindezi yengane esesinyeni kanye nobunzima bokubeletha, izicubu ze-perineum yakho ziba buthaka kakhulu! Ngokuvamile, bavivinywa. Yingakho kubalulekile ukubenza baphinde bathole ithoni yabo. Futhi noma ngabe abanye besifazane banama-perineum angazweli kakhulu kunabanye, bonke omama abasebancane bayelulekwa ngokuqinile ukuthi babhekane nokuvuselelwa kwe-perineal.
I-perineum yakho iba ntekenteke nakakhulu uma: ingane yakho inesisindo esingaphezu kuka-3,7 kg lapho izalwa, isiyingi sekhanda layo singaphezu kuka-35 cm, usebenzise i-forceps lapho ebeletha, akukhona ukukhulelwa kokuqala.
Ukuvimbela ukungakwazi ukuchama : khumbula ukwenza i-gymnastics encane, ugweme ukuthwala imithwalo esindayo, uphuze 1 litre kuya ku-1,5 amalitha amanzi ngosuku, ulwe nokuqothulwa futhi, ngaphezu kwakho konke, ungakhohlwa ukuphumula!