Ezemidlalo nengane
Qala kusukela ezinyathelweni zokuqala ngokuhamba kancane futhi kancane. Ngenxa yesilawuli sezingane, ingane yakho izofakwa ngokunethezeka futhi uzokwazi ukuphinda uvivinye umzimba kancane. Uma uphatha ingane yakho ngesihlilingi, ukhululekile nje ukuhambahamba. Ekuqaleni, hamba ngokujwayelekile, ukuze ubuyele kukho kancane. Ngemva kwesonto, khulisa ijubane futhi uhambe ngesivinini esisheshayo. Ungakhathazeki, ingane yakho izokujabulela ukugibela! Kukhona izinqola eziklanyelwe ngokukhethekile ukugijima ngaphandle kokudonsa emhlane wakho. Phakathi namasonto, ungathatha amagxathu amafushane futhi welule isikhathi sokuphuma.
Iseshini yami yezemidlalo ekhaya
Ngaphambi kokwenza ukuqeqeshwa kwesisindo ukuze uthole isisu esiqinile nesiyisicaba, kufanele uphinde ufundise i-perineum yakho. Lo msipha, obuye ubizwe nge-pelvic floor, unesibopho sokusekela isitho sangasese sowesifazane, esinyeni kanye ne-rectum. Ihlakazekile ngesikhathi sokukhulelwa kanye nokubeletha, idinga ukubuyisela yonke ithoni yayo ukuze igweme ukuvuza komchamo ikakhulukazi. Izikhathi zokuvuselela nodokotela womzimba noma umbelethisi zithatha isikhathi esingangenyanga. Uma i-perineum yakho isilungisiwe, gxila ekuqineni: kuyisixazululo esihle sokuqinisa umzimba wakho ngobumnene. Kodwa ukuphuma uyobamba iqhaza ezifundweni zeqembu akulula ngaso sonke isikhathi kumama omusha. Thatha ithuba lokulala kwengane yakho ukuze uzizwe ujabule ngengane yakho encaneiseshini yezemidlalo ekhaya. Ungatshali imali kuma-DVD anohlelo lwezifiso ngoba kufanele uhloniphe umzimba wakho. Zijwayeze ukuzivocavoca okuthambile, ukuphefumula kahle futhi njalo uzama ukwenza isibeletho sakho siphakame esikhundleni sokusibuyisela emuva (sikhohlwa "i-crunch abs"). Iqhinga liwukuphephetha ngokunyakazisa isisu esibuyela emuva, kube sengathi uyaphefumula. Ngale ndlela uyazivikela.
Hamba ngaphandle
Uma unesikhathi esincane uwedwa, ukubhukuda kuwumdlalo ofanele komama abasebasha. Uqinisa umzimba wakho wonke ngaphandle kokuzizwa ucindezelwe yizinyanga zakho zakamuva zokubeletha. Kodwa-ke, linda amasonto ayisithupha ngemva kokubeletha, uma ukuvakasha kwangemva kokubeletha sekudlulile ukuze ugweme ingozi yokutheleleka, ikakhulukazi uma udabukile noma i-episiotomy. Isigamu sehora esihle sokubhukuda kabili ngesonto kufanele sikunikeze ukholo emzimbeni wakho.
Ukukhuphuka, okungaziwa kakhulu kunokubhukuda, futhi kuwumdlalo ophelele owenza kahle emisipha yakho. Namuhla, kunezikhungo eziningi kulo lonke elaseFrance. Umbono omuhle wokwethula izinselele ezintsha!