Yiziphi izinzuzo zokuzivocavoca lapho ukhulelwe? Ezemidlalo nokukhulelwa kwakha i-duo ewinayo. Umsebenzi womzimba uyisiqiniseko sokukhula okuhle kwengane. Ngokuvamile, umkhuba wezemidlalo ngomfutho olinganiselayo ngesikhathi sokukhulelwa, awunangozi kowesifazane okhulelwe onempilo enhle, futhi lo mdlalo ungenziwa kuze kufike isikhathi uma ukukhulelwa kuhamba kahle. ezemidlalo ngesikhathi sokukhulelwa, kanye nokululama ngemva kokubeletha, hlala ucela iseluleko kudokotela noma umbelethisi wakho.

Uma unempilo enhle futhi ukukhulelwa kuhamba kahle, sebenza ukuze ugweme noma unciphise izifo ezithile zokukhulelwa. Hamba ngezinyawo, thatha uhambo lwemizuzu engu-30 ukuze uphefumule kangcono futhi uthole umoya-mpilo. Kuhle kuwe nakumntwana.

Isenzo sokwenza kusebenze ukujikeleza kwegazi nokunikeza umoya-mpilo kuwusizo olukhulu ekudambiseni isicanucanu.

Izivivinyo zokukhulula izifo zokukhulelwa

Ekuqaleni kokukhulelwa, sihamba kancane ngoba ukukhathala kukhona. Umuntu uba nokuhlala, okubangela imiphumela engemihle futhi eyingozi emzimbeni. Imisipha ayicindezelwe kancane, futhi ibonakala: ubuhlungu emuva, ukuqothulwa, isicanucanu, imilenze esindayo, i-sciatica yokukhulelwa, futhi ngezinye izikhathi isifo sikashukela sokukhulelwa.

• Isifo se-Dos:

Ezemidlalo ziqinisa imisipha ejulile yomhlane kanye nesisu. Ivimbela ubuhlungu beqolo ngesikhathi sokukhulelwa. Ngaphezu kwalokho, kukuvumela ukuthi ufunde ukuba nesimo esingcono ngesikhathi sokunyakaza kwansuku zonke, futhi kusiza ukuhlala kangcono nokulala phansi, ukukhulula umhlane.

Yelula imilenze yakho. Ngaphezu kokuthuthukisa ukujikeleza kwegazi nokuvimbela imithambo ye-varicose, ukwelula izitho ezingezansi kuyaphumuza futhi kuvimbela ubuhlungu emuva. Ukuma kwe-gripper kuhle kakhulu. Ngaphezu kokuzelula, ikhipha ubuthi emzimbeni futhi ikhuphule amasosha akho omzimba.

Ukuma kwe-Gripper

Ukuhlala phansi noma kumcamelo, imilenze iqondile, izinyawo zihlukene ngokobukhulu besisu sakho. Izandla eziphumule eduze kwezinqe zakho, zibuyele emuva ziqondile kodwa aziqinile. Donsa umoya futhi, ugcine umhlane wakho uqondile, phushela phezulu ezandleni zakho uye phansi, bese uphefumula bese utshekisa umzimba wakho ongenhla, isifuba siye phambili.

Phakamisa izinzwane zakho zibheke ebusweni bakho ukuze welule amathole akho. Bamba isikhundla phakathi kwemijikelezo yokuphefumula engu-3 kuya kweyi-10 (phefumula + khipha umoya), uphefumule ngokujulile nangokuzolile. Ungakwazi futhi ukuletha ibhande noma isihlilingi ozodlula ngaphansi kwezinyawo zakho. Bamba iziphetho ngezandla zakho, futhi ubanjwe yibhande. Kuyasiza ukukhulula iqolo nezingalo. Tshekisa isifuba kusuka ngaphansi kwesisu ngokwanele ukuzwa ukwelula kwamathole, ngemuva kwamathanga kanye nomhlane ophansi.

• I-nausea

Ukuhamba ngezinyawo kuzokwenza uphefumule kalula. Ukuletha umoya-mpilo kuyindlela enhle yokudambisa isicanucanu. Uma isistimu yakho yokuphefumula kwenhliziyo ishesha kancane, isicanucanu siyehla ngempela.

Ukubhukuda noma ukuvocavoca ibhayisikili nakho kuyimidlalo emihle kakhulu yokuqeda isicanucanu.

• Imilenze esindayo

Ukuzivocavoca ngesikhathi sokukhulelwa kuvimbela imilenze esindayo. I-lymphatic system idlula emaqakaleni. Nyakazisa amaqakala lapho uzwa umuzwa wokusindwa emilenzeni yakho. Lokhu kuzwa kwenzeka uma uhlezi isikhathi eside, usendleleni, uma umile noma unyathela.

Ukuzivocavoca okulula ukukhulula imilenze esindayo:

1. Phendula amaqakala izikhathi ezingu-10 ngendlela eyodwa, bese enye.
2. Imile, inyakaze kancane uye phambili ngaphandle kwezicathulo. Ukusuka ezinzwaneni uye ezithendeni, bese kuthi izithende uye ezinzwaneni. Ivuselela ukujikeleza kwegazi, ikhulule imilenze nezinyawo zakho, futhi ivuselele ngaphansi kwezinyawo zakho ngokucindezela. Kungumnyakazo omnandi ophumuzayo.
3. Yima eduze nodonga ukuze ubambelele, uphakamise izandla, uzwe amankonyane akho efinyela, hlala imizuzwana engu-10 kuya kwengu-15. Zama ukuzibamba kancane ngangokunokwenzeka. Khulula, buya izinyawo zakho zihlukene ngobubanzi be-hip amasekhondi ayi-10 kuye kwayi-15. Bese ukhulula umlenze owodwa ngemuva kwakho, ubeke isithende phansi, omunye umlenze ugobe kancane ngaphambili. Izinyawo ezihambisanayo. Gcina ukunwebeka ngokugcina umhlane wakho uqondile ngaphandle kokuqinisa.

• ukuqunjelwa:

Ukuqunjelwa kuvame ukuvela ekuqaleni kokukhulelwa, futhi kungathatha izinyanga eziyi-9. Ngaphansi komphumela wama-hormone, ukuhamba kuhamba kancane. Ukuzivocavoca ngesikhathi sokukhulelwa kusiza ukunciphisa izimpawu ezingemnandi futhi uziqede kalula.

Ukuzivocavoca ukuze ukhulule ukuqunjelwa lapho ukhulelwe:

1. uhlezi phezu komcamelo unemilenze ephambanisayo, noma imilenze yeluliwe, uqonde ngokuncika esandleni sokudla osibeke ngemuva kwezinqe zakho. Isandla sakho sobunxele sisemadolweni angakwesokudla.
2. hamba ngokuphenduka uye kwesokudla, ukusuka ku-perineum yakho, isisu sakho esingezansi. Uyoqala ukuzwa umnyakazo kuwo nge-engeli, bese uya okhalweni lwakho, nangaphansi kwezimbambo zakho.
3. usaphefumula ngokujulile, bese uncika esandleni sakho sobunxele ukuze uphendukise amahlombe akho ekugcineni. Ukunyakaza okujikelezayo kuyazungeza, kusuka okhalweni kuya emahlombe.
4. Gcina umhlane wakho uqondile, isilevu sifakwe kancane ukuze ugcine intamo yeluliwe ngokuhambisana nomgogodla. Ikhanda lakho lingakwazi ukujika kancane liye kwesokudla.
5. Bamba ukuma kancane.
6. Buya kancane kancane phakathi nendawo.

• I-Sciatica ngesikhathi sokukhulelwa:

Umdlalo olungiselelwe owesifazane okhulelwe uvumela ukuba nokubekwa komzimba okungcono ukugwema i-sciatica. I-Sciatica ekukhulelweni ingumphumela wesibeletho esikhula futhi sidonsa i-lumbar vertebrae phambili. Ngokuvamile kwenzeka ekupheleni kwe-trimester yesibili, noma ngisho naphakathi kwesithathu.

UDkt. Bernadette de Gasquet uncoma ukuthi abesifazane abakhulelwe balule imisipha ezungeze i-pelvis kanye nomhlane ophansi, ukukhulula ukucindezeleka, nokuhlinzeka ngokunyakaza okuzungezile kule ndawo ecindezeleke kakhulu ngesikhathi sokukhulelwa.

Kukhona ukuma kwe-yoga ukukhulula i-sciatic nerve ngenkathi yelula imisipha yezinqulu kanye nama-glutes.

Ukuma kwenkomo

Yindawo engcono kakhulu yokukhulelwa kwe-anti-sciatica. I-Contraindicated ezimweni ze-sciatica yangempela, nge-disc ye-herniated kanye nokupinwa kwempande ye-sciatic nerve.

• Hamba kuzo zonke ezine;
• hlanganisa amadolo akho angu-2;
• zungeza emadolweni uletha imilenze yakho (izinsini) kwesokudla. Kufanele uzwe ukwelula okhalweni, ngaphandle kokuzicindezela.
• weqa umlenze wesokudla ngakwesobunxele, bese wendlala izinyawo zakho ngaphandle;
• hlala phakathi kwezinyawo zakho.

Thatha kancane kancane futhi kancane, uphefumule ujule ukuze wehlise kancane izinqe zakho phansi. Uma unenkinga yokuphumula izinqe zakho ezimbili, beka umcamelo ngaphansi kwesinqe sakho sokudla. Uzokwenza okuphambene lapho uqala phansi ngokushintsha ukuwela kwemilenze yakho, ukusuka kwesobunxele kuya kwesokudla. Umcamelo ngaphansi kwesinqe kwesokunxele. Thatha isikhathi sokuphumula ekumeni, uzozwa ukuthi kuba mnandi.

Umdlalo okhulelwe ofanele ukukhulelwa, imizuzu engama-30 izikhathi ezi-2 kuya kwezi-3 ngesonto, ulungele ukugwema noma ukukhulula zonke lezi zifo.

Ukuzivocavoca ngenkathi ukhulelwe kuvimbela ukuwohloka kwemisipha futhi kukusize ubuyele esimweni ngokushesha ngemva kokubeletha.

Yakha imisipha futhi uqede ukukhulelwa kwe-cellulite

Ukwakha izicubu zomzimba noma ukugcina izicubu zomzimba kwakha inethiwekhi yama-microvessel ahlinzeka ngegazi kumaseli emisipha yakho. Lokhu kujikeleza kwegazi ku-intramuscular kubangela ukugeleza kwangaphakathi okunciphisa ukubukeka kwekhasi lewolintshi. Futhi ungqimba lwamafutha emisipha ethonisiwe lubonakala kancane.

Lawula ukukhuluphala ngesikhathi sokukhulelwa, futhi ubuyise isisindo ngemva kokubeletha

Ezemidlalo ngesikhathi sokukhulelwa ungumlingani wakho ongcono kakhulu wokulawula ukukhuluphala kwakho, ugcine futhi ubuyise isisindo ngokushesha ngemva kokubeletha.

Ngaphandle kwalokho, uma ubunamakhilogremu ambalwa engeziwe ngaphambi kokukhulelwa, ukuzivocavoca ngesikhathi sokukhulelwa kuzokusiza ukuthi ulahlekelwe yiwo ngemva kokuzalwa komntwana.

Hambisa, dansa, hamba, bhukuda, unyathele ngomfutho ophakathi. Kuhle kuwe, ngokugcina isibalo nokuvimbela i-cellulite. Kuhle ekukhuleni okuhle kwengane yakho esibelethweni, nangokuphila kwakhe kobuqili, njengoba ngichaza ngokuqhubekayo kulesi sihloko.

Khetha umdlalo ofanelana nawe kangcono ngesikhathi ukhulelwe.

Ukukhathala ekuqaleni kokukhulelwa kungenxa yokwanda kwezinga le-progesterone egazini, kanye nokwakheka kwe-placenta, kanye nemisebenzi ebalulekile yomntwana ongakazalwa. Kukwenza ufune ukulala.

Ukuthola ibhalansi phakathi kokuphumula nezemidlalo

Ngakho-ke kubalulekile ukuthola ibhalansi phakathi kokuphumula kanye nezemidlalo. Hamba ngokulinganisela ukuze ugijimise ukukhathala futhi uphinde uthole amandla.

Kuyaziwa ukuthi ezemidlalo zinyusa amandla futhi zixosha ukukhathala. Ngempela, umdlalo okhulelwe uthuthukisa ukujikeleza kwegazi nokuphefumula kukamama ozoba ngumama. Ubona izimo zakhe zenhliziyo nemithambo yokuphefumula ziba ngcono. Ngakho unokukhuthazela okwengeziwe futhi akakhathali.

Amahomoni ezemidlalo asiza ukuqeda ukukhathala kokukhulelwa

Ngaphezu kwalokho, ezemidlalo zisiza ekukhipheni amahomoni enhlalakahle ye-endorphins ne-dopamine. Zisiza ukuxosha ukucindezeleka nokukhathala, futhi zibuyise amandla.

• Ama-endorphin ama-neurotransmitters afana nesakhiwo se-morphine, angumthombo wenjabulo kanye nesidambisi sobuhlungu esinamandla.
• I-Dopamine iyi-hormone yenjabulo, nokuphaphama. Ngenxa yalokho sizizwa sikhathele kancane futhi sikhiqiza kakhulu.

Uncamela ezemidlalo ezithambile ezinomfutho omaphakathi njenge:

• ukuhamba;
• ukubhukuda;
• ibhayisikili lokuzivocavoca;
• i-yoga yokubeletha okuyilungiselelo elihle lokubeletha.

Gwema imidlalo eyeqisayo, iqembu, ukuthintana kanye nengozi yokuwa njengokugibela amahhashi, ukuhamba ngebhayisikili ezintabeni noma ukugibela.

Uma usuvele udlala ezemidlalo futhi ufuna ukuqhubeka, zilalele futhi ugweme ukushaqeka. Kuyindaba yomqondo ophusile. Kungase futhi kube yithuba lokuthola omunye umdlalo, ofaneleka kakhulu ekukhulelweni.

Uma uzibuza ukuthi yiluphi uhlobo lwezemidlalo okufanele uzilolonge ngesikhathi ukhulelwe, cela iseluleko kumbelethisi wakho noma udokotela.

Ezemidlalo zizokusiza ukuthi ulalele imizwa yakho ukuze ungacindezeli. Kuzokusiza ukuthi uwazi umzimba wakho kangcono futhi ulawule imizamo yakho. Lalela ukusabela kwakhe phakathi nokuzivocavoca kwakho lapho ukhulelwe.

Lokhu kuzokusiza ukuthi udedele kalula ngesikhathi sokukhulelwa kanye nokubeletha. Ukudedela ukwamukela, ukwamukela lokho, ngaphandle kokwahlulela noma ukugxekwa:

• yamukela iqiniso lokuphefumula kancane phakathi neseshini yakho ngenkathi uzivumelanisa nomzamo;
• vuma ukuzwa ukungezwani okuthile kwemisipha;
• ukwamukela ubuhlungu;

Lokhu kwamukela kunciphisa ukushuba kobuhlungu. Ukumelana kuyayikhulisa.

Okhulelwe ufana nomsubathi

Ukulungiselela ukubeletha yilokhu:

1. ukulungiswa ngokomzimba: ukuphefumula, amandla, ukukhuthazela, ukuvulwa kwe-pelvis;
2. ukulungiselela ngokwengqondo: ukulungiselela ngokwengqondo umzamo womzimba wokubeletha kanye nobuhlungu, ukuze ukwamukele futhi ulawule kangcono.

Phila ukubeletha kwakho ngokugcwele ngokuzola

Isikhathi esiningi owesifazane okhulelwe usuke engenzi lutho ngesikhathi ebeletha. Ezemidlalo zizokuvumela ukuba ulawule ukubeletha kwakho, ngoba kungokwakho, futhi kwenzeka kanye kuphela.

Imidlalo ngesikhathi sokukhulelwa izokusiza ukuthi uphefumule kangcono futhi ikunikeze umoya-mpilo kangcono. Igazi elinomoya-mpilo kahle linciphisa izinhlungu zokufinyela, futhi lisize ingane ukuba idlule okhalweni lwakho.

Umama we-sporty furture uphefumula kangcono futhi akacindezeli kangako. Unesimo esihle sokuma nokuphefumula ngokwanele okunikeza isisu esikhululekile enganeni yakhe. Ingane efuna indawo yayo, iba ngcono futhi izwa ukucindezeleka okuncane okuvela kumama wayo esiswini esikhululekile.

Ngaphezu kwalokho, umama we-athletic wesikhathi esizayo uyazi ukuthi angakugwema kanjani noma ukuthulisa ukuphefumula ngokuphefumula okuhle kanye nesimo esihle. Lokhu kuzovimbela ukufika ngaphambi kwesikhathi kwengane, futhi kuvumele ukulethwa okuzolile nokulula kuwe nakuyo.

Umama wezemidlalo uthwala ingane yakhe kangcono, ngakho iphile saka, ikhululeke kakhudlwana futhi izwana kakhudlwana nengane yakhe. Uhlangana naye kaningi, akhulume naye kakhulu, ngesikhathi sokukhulelwa nangemva kokukhulelwa.

Umntwana unezinto azithandayo; ukhetha wena ezikhundleni ezithile. Ukumlalela kukuvumela ukuthi uzikhulule, ugweme imithi noma iseluleko esingahambisani nesimo sakho.

Ukukhulelwa, ukufundela umama nengane

"Ukukhulelwa kuyisikole esihle kakhulu empilweni"- UDkt Bernadette de Gasquet

Umama wezemidlalo ulungisa ukuma kwakhe, uthuthukisa ukuzethemba, ukuzimela, ubuhlobo obungcono naye, ukuzazi okuqinile, nokuvuselela njalo, amandla angaphakathi nomoya wokulwa ukuze alethe ingane yakhe emhlabeni. Lo mntwana ongakazalwa uphethe ifa lakhe kanye nolwazi lwakhe lokukhulelwa. Kuyifa alishiyela yena, ulwazi aludlulisela kuye.

Ngenxa yezemidlalo, uqaphela kakhulu, futhi uzokwazi ukulalela ingane yakhe ukuze imphelezele endleleni yakhe yokuphila.

Umdlalo omnene ngalesi sikhathi sokubeletha kufanele noma kanjani ukwazi ukukuletha. Noma ngabe uthula noma uhlushwa ukungabaza, ukukhathazeka nokuphazamiseka okuncane kokukhulelwa, umdlalo owukhethayo kufanele ube ngumlingani wakho.