Ukuzivocavoca Izinqe, I-Hip, Nethanga Kuphephile Ukukhulelwa

-Delile

• Izinzuzo zokuzivocavoca ngesikhathi sokukhulelwa
• Ukuphakanyiswa komlenze oseceleni
• I-Hip flexion (ukuguquguquka)
• Isandiso se-Hip
• Ukuguqa kwamadolo (ukuguquguquka)

Izinzuzo zokuzivocavoca ngesikhathi sokukhulelwa

Ukuhlala uphilile ngesikhathi ukhulelwe kuhle kuwe nakumntanakho. Ukuvivinya umzimba njalo nokuzivocavoca ngamandla kungathuthukisa imiphumela yokukhulelwa kwakho ngezindlela eziningi. Ingakwazi:

• khuphula izinga lamandla akho
• kukuvimbela ekutholeni isisindo esiningi ngesikhathi sokukhulelwa
• ikusize ulale kangcono
• ukuqeda izimpawu zokukhulelwa njengobuhlungu beqolo nokuqunjelwa
• ukunciphisa ubungozi be-preeclampsia (umfutho wegazi ophakeme ngesikhathi ukhulelwe)
• yehlisa izingqinamba zakho zokudinga ukulethwa ngokuhlinzwa
• ikusize ulahlekelwe isisindo sakho sokukhulelwa ngokushesha ngemuva kokubeletha

Ukuzivocavoca umzimba kunganciphisa namathuba akho okuba nesifo sikashukela sokukhulelwa. Ukuba nesifo sikashukela sokukhulelwa kungakhuphula ingozi yokuba nesifo sikashukela sohlobo lwesibili kamuva empilweni. Ukuba nesifo sikashukela sokukhulelwa nakho kungandisa ingozi yengane yakho yokuzalwa ikhuluphele ngokweqile.

Ngokusho kocwaningo lwango-2017, amaphesenti angama-22 abesifazane abakhuluphele ngokweqile noma abakhuluphele ababambe iqhaza ohlelweni lwemizuzu engu-30 lokuhamba ngebhayisikili kathathu ngesonto baba nesifo sikashukela sokukhulelwa, uma kuqhathaniswa namaphesenti angama-41 abesifazane abangazange babambe iqhaza kulolu hlelo. Iqembu lokuzivocavoca liphinde lathola isisindo esincane ngesikhathi sokukhulelwa kwabo.

Abesifazane abakhuluphele noma abakhuluphele ngokweqile abazivocavoca imizuzu engama-30 kuya kwengama-60 ngosuku, kathathu noma ngaphezulu ngesonto bangehlisa amathuba okubeletha izingane zabo ngaphambi kwesikhathi, bathola abesifazane abakhulelwe abangu-1,500.

Nakhu ukuhamba okune okungasiza ekuqiniseni imisipha ezinqulwini zakho, emathangeni, nasemathangeni.

Ukuphakanyiswa komlenze oseceleni

Lokhu kuphakama komlenze kuqinisa imisipha ezinhlangothini zamathanga akho namathanga akho. Imilenze eqinile isiza ukuxhasa isisindo sesisu sakho esikhulayo futhi izokunikeza amandla amaningi ngesikhathi sokubeletha lapho sekuyisikhathi sokuphusha.

Uma ufuna ukusebenzisa izisindo zamaqakala, buza udokotela wakho kuqala bese uwagcina elula.

Sukuma uqonde, ngqo ngemuva kwetafula noma isihlalo, izinyawo ziqhelelene kancane. Bamba esihlalweni ukusiza ukugcina ibhalansi yakho.

• Thatha imizuzwana emithathu ukuphakamisa umlenze wakho wesobunxele ngamasentimitha ayisi-6 kuye kwayi-12 eceleni. Gcina umhlane wakho kanye nemilenze yomibili iqonde. Ungakhombi izinzwane zakho ngaphandle; zigcine zibheke phambili. Bamba isikhundla umzuzwana owodwa.
• Thatha imizuzwana emi-3 ukwehlisa umlenze wakho endaweni yokuqala.
• Phinda ngomlenze wakho wesobunxele.
• Eminye imilenze, uze uphindaphinde ukuvivinya umzimba izikhathi eziyi-8 kuye kwezingu-15 ngomlenze ngamunye.
• Phumula, bese wenza elinye isethi lokuphindaphinda okungu-8 kuye ku-15.

I-Hip flexion (ukuguquguquka)

Ukuguquguquka kwe-Hip kuqinisa imisipha yethanga neyezinqe, kusize ukulungiselela umzimba wakho ukusebenza. Ungasebenzisa izisindo zamaqakala uma udokotela wakho ethi kuphephile.

• Yima eceleni noma ngemuva kwesihlalo noma itafula eliqinile, ulibambe ngesandla esisodwa ukuze ulinganise.
• Thatha imizuzwana emi-3 ukugoba idolo lakho langakwesobunxele ulilethe kude nasesifubeni sakho ngangokunokwenzeka. Yima uqonde ngaphandle kokugoba okhalweni noma okhalweni.
• Bamba isikhundla umzuzwana owodwa, bese uthatha imizuzwana emithathu ukwehlisa umlenze wakho wesobunxele phansi.
• Phinda ngomlenze wakho wesokudla.
• Eminye imilenze uze wenze ukuphindaphinda okungu-8 kuya ku-15 ohlangothini ngalunye.
• Phumula, bese wenza elinye isethi lokuphindaphinda okungu-8 kuye ku-15.

Isandiso se-Hip

Lokhu kuvivinya umzimba kuqinisa izinkalo zakho ukusiza ukukulungiselela ukusebenza. Sebenzisa izisindo zamaqakala uma udokotela wakho ethi kuphephile.

• Yima amasentimitha ayi-12 kuye kwayi-18 ukusuka etafuleni noma esihlalweni, izinyawo ziqhelelene kancane.
• Bend phambili kusuka okhalweni cishe nge-angle engu-45-degree, ubambe etafuleni noma esihlalweni sokulinganisela.
• Kulesi sikhundla, thatha imizuzwana emi-3 ukuphakamisa umlenze wakho wesobunxele ngemuva kwakho ngaphandle kokugoba idolo, ukukhomba izinzwane zakho, noma ukugoba umzimba wakho ongaphezulu noma ikuphi phambili. Bamba isikhundla umzuzwana owodwa.
• Thatha imizuzwana emi-3 ukwehlisa umlenze wakho wesobunxele emuva endaweni yokuqala.
• Phinda ngomlenze wangakwesokudla. Eminye imilenze, uze uphindaphinde ukuvivinya umzimba izikhathi eziyi-8 kuye kwezingu-15 ngomlenze ngamunye.
• Phumula, bese wenza elinye isethi lokuphindaphinda okungu-8 kuye ku-15 ngomlenze ngamunye.

Ukuguqa kwamadolo (ukuguquguquka)

Lokhu kuvivinya umzimba kuqinisa imisipha engemuva kwethanga okusiza ukukugcina ume mpo futhi ulinganise nomthwalo wakho omkhulu ongaphambili. Ukuze ungeze inselelo, sebenzisa izinsimbi zamaqakala.

• Yima uqonde, usondele kakhulu etafuleni noma esihlalweni, ubambelele kuso ukuze ulinganise.
• Thatha imizuzwana emi-3 ukugoba idolo lakho langakwesobunxele, uphakamise unyawo lwakho ubheke ezinqeni zakho, ukuze ithole lakho likhuphuke liye phezulu emuva kwethanga lakho ngangokunokwenzeka. Ungagudluli umlenze wakho ongaphezulu nhlobo. Gobisa idolo uhambise umlenze wakho ongezansi kuphela.
• Thatha imizuzwana emi-3 ukwehlisa umlenze wakho wesobunxele yonke indlela emuva phansi.
• Phinda ngomlenze wakho wesokudla.
• Eminye imilenze uze wenze ukuphindaphinda okungu-8 kuya ku-15 ngomlenze ngamunye.
• Phumula, bese wenza elinye isethi lokuphindaphinda okungu-8 kuye ku-15.

Vivinya umzimba ngesikhathi sokukhulelwa | Ukuphepha

Ngaphambi kokuba uqale noma yiluphi uhlelo lokuzivocavoca, buza nodokotela wakho ukuze uqiniseke ukuthi kuphephile. Udokotela wakho angakuxwayisa ngokuzivocavoca umzimba uma unezinkinga zokukhulelwa kwakho. Isibonelo, uma:

• ukhulelwe amawele noma ezinye iziphindaphindo
• basengozini yokusebenza ngaphambi kwesikhathi
• ube nomfutho wegazi ophakeme
• unenhliziyo esivele ikhona yesifo samaphaphu
• une-placenta previa noma usengozini enkulu yokuthola lokho
• bane-anemia enkulu

Ukuzivocavoca okuhle kakhulu ngesikhathi sokukhulelwa kunomthelela ophansi, njenge:

• ukubhukuda
• ukuhamba
• ukugibela ibhayisikili elimile
• ukwenza i-aerobics enomthelela ophansi
• ukudansa
• ukuzijwayeza i-yoga
• ukuqeqeshwa kwamandla (buza udokotela wakho ukuthi kungakanani isisindo esiphephile ongasiphakamisa)

Uma ukukhulelwa kwakho kunempilo, kufanele ukwazi ukwenza imisebenzi efanayo oyenzile ngaphambi kokukhulelwa, ngokuguqulwa okumbalwa nje. Gwema lezi zivivinyo, ezingaba yingozi kuwe nasenganeni yakho:

• ezemidlalo ezinomthelela omkhulu njengesibhakela, ibhola, noma iHockey yeqhwa
• ama-crunches noma okunye ukuzivocavoca lapho ulele khona emhlane, okufaka ingcindezi emthanjeni obuyisela igazi enhliziyweni yakho
• imisebenzi eyingozi efana nokushibilika esibhakabhakeni noma nge-scuba diving
• i-yoga eshisayo noma ezinye izinhlelo zokuvivinya umzimba ezibangela ukuba izinga lokushisa komzimba wakho likhuphuke
• imisebenzi engadala ukuwa, njengokuhamba ngebhayisikili entabeni, ukwehla eqhweni, noma ukugibela ihhashi

Thatha lezi zinyathelo zokuphepha noma nini lapho uzivocavoca umzimba:

• Phuza amanzi amaningi ngaphambi kokuzivocavoca, ngesikhathi nangemva kokuzivocavoca.
• Ehlobo, vivinya umzimba ngaphakathi lapho kunomoya opholile khona.
• Gqoka ibhande lokuxhasa ukukhulelwa ukuze ubambe isisu sakho endaweni efanele, kanye nebhola lezemidlalo lokuxhasa amabele akho.

Misa ukuzivocavoca zisuka bese ushayela udokotela wakho uma uhlangabezana nalezi zimpawu ngesikhathi sokuzivocavoca umzimba:

• ukuphuma noma uketshezi oluvuza esithweni sakho sangasese
• ubuhlungu besifuba
• ukushaya kwenhliziyo okusheshayo noma okungajwayelekile
• isiyezi noma ukuquleka
• inkinga yokuphefumula
• ubuthakathaka, ubuhlungu, noma ukuvuvukala emilenzeni yakho engezansi
• ukucindezela okuvamile