Imuphi umdlalo engingayenza uma ngikhulelwe?

Owesifazane okhulelwe kanye nezemidlalo: yiziphi izinzuzo?

Izinzuzo zokuzivocavoca ngesikhathi sokukhulelwa ziningi. Ezemidlalo zisiza ekunciphiseni ukukhuluphala futhi ngenxa yalokho zehlisa ingozi yokukhuluphala ngokweqile ngenkathi ukhulelwe. Ithuthukisa ukuphila kahle ngokomzimba nangokwengqondo, yehlisa ingozi yokudangala kwangemva kokubeletha futhi ithuthukise ukubuya kwe-venous. Ngokwandisa ukuzwela komzimba ku-insulin, i-hormone elawula amazinga kashukela egazini, umsebenzi wokugijima nawo unciphisa ingozi yesifo sikashukela sokukhulelwa. Futhi, ungangabazi ukuqala ngalesi sikhathi ngoba izinzuzo zingokoqobo.

Ukukhulelwa kanye nezemidlalo: yiziphi contraindications kwabesifazane abakhulelwe?

Kukhona ukuphikisana okuphelele - ukuqhekeka kwesikhwama samanzi, ukulahlekelwa uketshezi lwe-amniotic, ukukhubazeka kokukhula esibelethweni, izifo zamaphaphu noma zenhliziyo, noma izifo ezibucayi ... - ukuphikisana okuhlobene: ukukhulelwa okungamawele, umlando wokuzala ngaphambi kwesikhathi, ukuphuphunyelwa kwezisu ngokuzenzakalelayo, i-anemia enzima... ngesisekelo secala, kukudokotela noma umbelethisi ukuhlola izinzuzo zokuprakthiza imidlalo, ngisho nokulinganisela, lapho ebhekene nezingozi ezingase zibe khona.

Yiziphi izivivinyo ezinconywayo ngesikhathi sokukhulelwa?

Imidlalo "ethambile" enomthelela omncane inconywa ikakhulukazi ngesikhathi sokukhulelwa. 

Ukuhamba nokubhukuda yimidlalo efanelekile kakhulu ngesikhathi sokukhulelwa, izokugcina unamandla. Lezi zivivinyo zizokusiza uthuthukise ukuphefumula kwakho futhi zizoqinisa i-perineum yakho, ukulungiselela kangcono ukubeletha. 

Ngokuhamba, khumbula ukuletha amateki amahle asekela iqakala futhi asekele umhlane wakho. 

Ngesikhathi sokukhulelwa kwakho, ungakwenza Ukuzivocavoca kwe-Kegel, ukuze ithoni perineum yakho kanye nokunciphisa ingozi yokudabuka ngesikhathi sokubeletha. Lezi zivivinyo zizoqinisa imisipha ye-perineum futhi zikuvumele ukuthi uthole i-perineum ethonisiwe ngemva kokubeletha kwakho. 

Ukunciphisa umzimba (ukuzelula) kuzoba abalingani bakho abakhulu phakathi nokukhulelwa kwakho, ukuze uthole ukuguquguquka futhi ukhulule ingqondo yakho ekucindezelekeni okunqwabelene. 

I-yoga yokukhulelwa kunciphisa ukucindezeleka nokukhathazeka, kuthuthukisa ibhalansi futhi kukhulule izimpawu zokukhulelwa. I-yoga yokubeletha iphinde isebenze ekukhathaleni futhi inciphise ukuphazamiseka kokugaya ukudla. 

Ngesikhathi sokukhulelwa kwakho, i-yoga yokubeletha izokusiza ukulungisa i-pelvic floor. I-pelvic floor iyiqoqo lemisipha exhunywe ku-pelvis esekela izitho ezibalulekile, zokuzala nezokugaya. Kwabesifazane abakhulelwe, ngakho-ke kubalulekile ukusebenzisa imisipha ye- isinqe ukuze zibavimbele ekubeni buthaka, njengoba kufanele bathwale umthwalo owengeziwe ngesikhathi sokukhulelwa. 

Ukubhukuda, ukuvivinya umzimba emanzini, ukugibela ibhayisikili, i-yoga, ukuhamba ngezinyawo… Amandla kufanele nokho ahlale emaphakathi: kufanele ukwazi ukukhuluma ngenkathi uzivocavoca, okusho ukuthi umzamo akumele ukwenze uphelelwe umoya.

Owesifazane okhulelwe kanye nezemidlalo: yimiphi imidlalo okufanele igwenywe ekuqaleni kokukhulelwa?

Imidlalo esengozini yokuwa noma yokulimala (imidlalo yokulwa, imidlalo yeqembu, ukushushuluza emanzini, ukushushuluza kwe-alpine, i-rollerblading, i-skate-boarding, njll.) kufanele igwenywe kusukela ekuqaleni kokukhulelwa. I-scuba diving nayo iphikisana ngokuphelele, ikakhulukazi ngenxa yengozi yokuphuphuma kwesisu okuzenzakalelayo. Eminye imidlalo ingenziwa kuze kube yinyanga yesi-5, kuphela uma ikwazi kahle ngaphambi kokuqala kokukhulelwa: ukugibela amahhashi, ukushushuluza ezweni, ithenisi negalofu.

Yimiphi imidlalo ongayenza ekuqaleni kokukhulelwa?

Ezinyangeni zokuqala zokukhulelwa, kubalulekile ukugwema ukuvivinya umzimba okufinyeza izisu njengokuphakamisa isifuba (ama-crunches) noma i-pelvis. 

Thanda ukuzivocavoca okufana nokuhamba, ukubhukuda, ama-aerobics amanzi angagxumi, i-Pilates, noma i-yoga yangaphambi kokubeletha. 

Ukukhulelwa: ingqondo okufanele uyithathe ukuze uzilolonge umsebenzi wezemidlalo

Uma ukhulelwe, umkhuba wezemidlalo kufanele uhlale uwumsebenzi wokuzijabulisa, ngaphandle kwanoma yimuphi umgomo wokusebenza. Esikufunayo ngaphezu kwakho konke ukwenza okuhle! Kunconywa ukuthi uzifake emanzini ngaphambi, phakathi nangemuva kweseshini, ukufudumala kahle, ukuhlela isikhathi esanele sokululama kanye nokudla okulula. Uma kwenzeka kuba nesiyezi, ubunzima bokuphefumula, ikhanda elibuhlungu, ukufinyela, noma ukopha okungachazwanga, kufanele uyeke ngokushesha wonke umsebenzi, uthintane nochwepheshe bezempilo futhi uphumule.

Uyafuna ukukhuluma ngakho phakathi kwabazali? Ukunikeza umbono wakho, ukuletha ubufakazi bakho? Sihlangana ku-https://forum.parents.fr.