Ukuhamba kweNordic ngesikhathi sokukhulelwa: kanjani futhi kuze kube nini?
Ukuhamba nge-Nordic ngenkathi ukhulelwe kungenye yezindlela ezingcono kakhulu zokuzivocavoca ngesikhathi sokukhulelwa! Ukuhamba kuyingxenye yempilo yakho yansuku zonke, futhi kungaba isiko elinamandla lokuqina nokuphila kahle phakathi nangemuva kokukhulelwa. Ukuhamba okunconywayo ngesikhathi sokukhulelwa ukuhamba ngezigxobo ze-Nordic, ngoba ukuma kwayo phambili kuvikela emuva.Ngaphambi kokuzijwayeza umdlalo ngesikhathi sokukhulelwa, kanye nokululama ngemva kokubeletha, cela njalo udokotela noma umbelethisi wakho ukuze uthole iseluleko.
Ukuhamba nge-Nordic, umdlalo ofanelekile wabesifazane abakhulelwe
Ukuhamba ngokufaneleka kuvame ukutuswa kwabesifazane abakhulelwe. Kodwa uqala kanjani uma unezifinyezo, ubuhlungu obuphansi emuva, lapho udonsa i-pelvis ngemizwa yobunzima, noma lapho uzwa ubuhlungu ku-pubic symphysis (ku-pubis)? Kungenzeka ngezigxobo, futhi kubizwa ngokuthi ukuhamba kweNordic!
Izigxobo ngaphezu kokukusiza ukuthi uqhubekele phambili, ugcine umhlane wakho usesimweni esihle, okuvimbela ubuhlungu obuningi. Ngakho-ke ungazihlomisa ngezigxobo (thatha izigxobo zakho zokushushuluza), uhambe uyoshaywa umoya.
Uzongitshela ukuthi kuhle, kodwa izigxobo azifanele ukuhamba ngezinyawo edolobheni, futhi azisebenziseki kakhulu uma uthenga! Ngakho nginethiphu kuwe! Zicabange! Ungakwazi futhi ukucabanga ukuthi uphethe ubhaka. Uma kufanele uhambe isikhathi eside, zihlomise ngebhande lokukhulelwa.
Izinzuzo zokuhamba kweNordic kwabesifazane abakhulelwe
Ukuhamba nge-Nordic ukuhamba kwezemidlalo okwenziwa ngezigxobo, okusiza ukugcina umzimba wakho ophezulu usebenza. Kunezinzuzo eziningi zokusebenzisa izinti ngesikhathi sokukhulelwa.
Yiziphi izinzuzo zokuhamba nge-Nordic uma ukhulelwe?
Ukuhamba nge-Nordic nokukhulelwa: izinzuzo eziyi-13
- ikhulula amalunga ezitho ezingezansi. Basekela isisindo esincane somzimba;
- igwema ukufinyela;
- ikhulula umgogodla;
- ikhulula i-pelvis;
- igwema ubuhlungu ku-pubic symphysis;
- iqinisa i-cario-vascular kanye ne-cardio-respiratory systems, ewusizo kakhulu ngesikhathi sokubeletha;
- ivumela i-oxygenation engcono yengane;
- iqinisa imisipha;
- kusiza ukugaya;
- kwenza ukubeletha kube lula futhi kuthule;
- kusiza ukuthi ungatholi isisindo esiningi ngesikhathi sokukhulelwa, futhi ukubuyisela ngokushesha ngemva kokubeletha;
- ilungele impilo yengane ngesikhathi sokukhulelwa nangemva kokukhulelwa!
- inciphisa ubungozi bokucindezeleka kwangemva kokubeletha (baby blues).
Kuze kube nini ukuya ngezinyawo Nordic?
Ungakwazi ukuhamba nge-Nordic kuze kube sekupheleni uma uzizwa ufinyelela kukho! Ukuhamba nge-Nordic ngenkathi ukhulelwe kuyindlela enhle yokugijima cishe izinyanga ezingu-5 zokukhulelwa.
Abanye abagijimi asebemnkantshubomvu, noma abasubathi, abasakwazi ukugijima nesisindo somntwana esibabangela ubuhlungu esinqeni, ezinqulwini, emhlane noma e-pubic symphysis.
Njengoba umthelela kumalungu kanye nemigqa incane uma kuqhathaniswa nokugijima, ukuhamba kwe-Nordic kulungele ngesikhathi se-2nd ne-3rd trimesters yokukhulelwa, uma uzwa ubuhlungu nokungahambi kahle ngenkathi ugijima, noma kwezinye imidlalo.
Isibonelo seseshini yokuhamba ngeNordic yabesifazane abakhulelwe
Ukuhamba ngokushesha kuzokusiza ukuthi ube sesimweni esihle futhi ushise ama-calories engeziwe! Ukujima kwakho kungahluka ngokushintsha inkambo, ngokuhamba esihlabathini, eqhweni, ezintabeni noma endaweni enamagquma. Dlala ngokuqina kohambo lwakho kanye nokukhetha kwezwe. Futhi ngaphezu kwakho konke, zitike!
Kuseshini yesibonelo elandelayo, uzoshintshana phakathi kokuhamba ngokushesha nokunensa, ngokuqina okuhlukile.
DURATIONS | IZIVIVINYO | UKUKHANYA | UKUZIQINISA |
10 amaminithi | Ukufudumala: ukuhamba ngokushesha | 2-3-4 - itholakala kuphela ngesiPolish! |
|
1 amaminithi | Hamba ngokushesha, ngaphandle kokugijima | 5-6-7 - itholakala kuphela ngesiPolish! | Shintsha ubude besikhathi iminithi elingu-1 nemizuzu emi-2 izikhathi ezi-5! |
2 amaminithi | Ukuhamba njalo | 2-3 |
|
5 amaminithi | Phola: ukuhamba kancane | 2 |
|
Iseluleko sami: zihlomise ngezicathulo ezinhle, kanye ne-pedometer ebala isivinini sakho. Ungathola kalula le mishini ezitolo zezemidlalo. Ungumqeqeshi omuhle ozokusiza uhlale ugqugquzelekile!
Ukuhamba nge-Nordic ngemva kokubeletha
Umsebenzi womzimba ngemva kokukhulelwa kusiza futhi usheshise ukutakula ngemva kokubeletha. Isiza ukuvuselelwa kwe-perineum, inciphisa ubungozi bokwehla kwesitho cishe ngama-50% ngokuya nge-SOGC *.
Ukuhamba nge-Nordic kuzokuvumela ukuthi ubuyele esimweni esijwayelekile, kodwa okokuqala kubalulekile ukufundisa kabusha i-perineum, imisipha yesisu enqamulayo, kanye nemisipha eqinile yomgogodla.
Ungaphinda uqalise ukuhamba nge-Nordic amaviki angu-2 ukuya kwangu-3 kuye ngendlela yokulethwa onayo, kanye nesimo sakho sokukhathala esijwayelekile. Ukunakekela umntwana kungase kukhathaze ngokuntuleka kokulala, futhi kudle isikhathi. Ukuhamba ngokufaneleka kuzokusiza ukuthi uphinde uthole amandla, uxoshe ukukhathala nokucindezeleka kwengqondo ukuze ujabulele izikhathi ezinhle nengane yakho.
Ungakwazi futhi ukuzijwayeza ukuhamba nge-Nordic ne-stroller! Izigxobo zithathelwa indawo yi-stroller. Uzothola izifundo zokuhamba ngezinqola, ezilungele ukuhlangana nokuxhumana nabanye omama. Lapho umntwana esanda kuzalwa, ngokuvamile sizizwa sisodwa, ngisho singenakuzisiza. Ukukhuluma nabanye omama kuwukusekela kwangempela, futhi kugwema ukucindezeleka kwangemva kokubeletha noma okuluhlaza kwengane.