Ukuzivocavoca okhalweni

-Delile

• Isigaba sokuqala sokuzivocavoca
• Isigaba sesibili sokuzivocavoca
• Isigaba sesithathu sokuzivocavoca

Ukuzivocavoca okuhle ukunciphisa okhalweni futhi ulwe nalawo mafutha asemaceleni, ngokwesayensi abizwa ezinhlangothini, yipulangwe eliseceleni, ukwehluka kokuzivocavoca kwesisu okutshekile.

Lolu hlobo lokuzivocavoca luqinisa imisipha yesisu ngoba luyacelwa kakhulu ukuthi luhlale luhle ngesikhathi sokuzivocavoca futhi lungalimazi umgogodla noma imisipha ye-perineum, njengesisu sendabuko.

Kodwa-ke, ukuze unciphise okhalweni, kubalulekile ukulwa namafutha asendaweni, ngakho-ke, umuntu kufanele akhuphule izinga lokushaya kwenhliziyo ngokwenza uhlobo oluthile lokuzivocavoca umzimba imizuzu engu-15, njengokugijima noma ukuhamba ngebhayisikili, nokudla ukudla okunamafutha aphansi okuqukethwe noshukela.

Isigaba sokuqala sokuzivocavoca

Ukwenza umsebenzi wokuqinisa okhalweni, lala phansi ngesisu bese uxhasa izindololwane zakho phansi, shiya imilenze yomibili iqonde, omunye phezu komunye, bese uphakamisa isigaxa sonke phansi, ubambe isisindo somzimba wakho ngezandla zakho kuphela nezinyawo, njengoba kukhonjisiwe esithombeni ngakwesobunxele, bese uhlala kule ndawo imizuzwana engama-20 bese uphumula. Yenza lo msebenzi izikhathi ezimbili ngosuku.

Isigaba sesibili sokuzivocavoca

Isigaba 2 salo msebenzi siqukethe ukuma imizuzu engama-20 njengoba kukhonjisiwe esithombeni esiphakathi.

Isigaba sesithathu sokuzivocavoca

Esigabeni sesi-3, ukwenza lo msebenzi ube nzima kakhulu, kufanele uhlale unganyakazi endaweni ekhombisa isithombe sokugcina, okungenani imizuzwana engama-20.

Lapho kuba lula ukuhlala unganyakazi kulezi zikhundla, kufanele ukhulise isikhathi sokuvivinya umzimba.

Lokhu kuvivinya umzimba kuqinisa imisipha futhi kusize ekuchazeni, kepha akushisi amakhalori amaningi futhi, ngakho-ke, uma kwenzeka kunamafutha asendaweni, kubalulekile ukulandela indlela yokudla nokwenza izivivinyo ze-aerobic, ekhaya noma ejimini, ngaphansi ukuqondiswa kukathisha womzimba.