Ukuzivocavoca ukwenza lula ukubeletha okujwayelekile

-Delile

• Ukuzivocavoca 1- Hamba
• Ukuzivocavoca 2- Izitebhisi ezinyukayo
• Ukuzivocavoca 3: Ukudansa
• Isivivinyo 4: Ukushaya ibhola
• Ukuzivocavoca 5: Ukuzivocavoca kweKegel
• Amathiphu okusiza abasebenzi
• Bona futhi:

Ukwenza lula ukubeletha okujwayelekile kubalulekile ukwenza izivivinyo njengokuhamba, ukukhuphuka izitebhisi noma ukudansa, isibonelo, ukunyakazisa izinkalo nokwenza lula ukungena kwekhanda lengane okhalweni lowesifazane okhulelwe. Kodwa-ke, owesifazane okhulelwe kufanele enze izivivinyo eziningana kukho konke ukukhulelwa hhayi ngosuku lokubeletha kuphela.

Ukubeletha okungokwemvelo kuyinqubo ejwayelekile, lapho imizimba yowesifazane neyengane ilungiselela ukubeletha futhi ijwayele ukwenzeka ngemuva kokukhulelwa amasonto angama-37, okokuqala ngezingqinamba ezingajwayelekile, eziqina, zize zivame futhi njalo ngemizuzu eyishumi. Bona ukuthi ungazibona kanjani izingqinamba ku: Ungazibona kanjani izingqinamba.

Okunye kokuzivocavoca okungasiza ngomsebenzi kufaka:

Ukuzivocavoca 1- Hamba

Ukuphumela ngaphandle ngosizo lozakwethu noma elinye ilunga lomndeni, kusiza ukukhuphula izinga lokuncipha okuzwiwa owesifazane okhulelwe, kunciphisa izinhlungu zokubeletha nesikhathi esingasithatha. Owesifazane okhulelwe angahamba phakathi kwezingqinamba bese eyeka ukuphumula lapho evela.

Ukuzivocavoca 2- Izitebhisi ezinyukayo

Owesifazane okhulelwe obelethayo angakhuphuka nezitebhisi ezolile ukusiza ingane ijikeleze futhi idlule okhalweni, ikwazi ukuzalwa futhi yehlise nobuhlungu.

Ukuzivocavoca 3: Ukudansa

Ukwenza lula ukubeletha, owesifazane okhulelwe angadansa noma avele azungeze nje, okungenza kube lula ukubeletha, njengoba ukunyakaza kowesifazane okhulelwe kukhuthaza ukunyakaza kwengane esiswini, kusiza ukubeletha.

Isivivinyo 4: Ukushaya ibhola

Owesifazane okhulelwe angahlala ebholeni le-Pilates eyedwa noma ngosizo lomlingani wakhe bese egingqika kancane imizuzu embalwa, lapho enezingcindezi, ngoba kuwukuzivocavoca okuphumuzayo futhi ngasikhathi sinye uzivivinya imisipha yezitho zangasese.

Ukuzivocavoca 5: Ukuzivocavoca kweKegel

Owesifazane okhulelwe angenza izivivinyo zokuqinisa imisipha yaphansi, njengokwenza izivivinyo zeKegel, okwenza kube lula ukukhishwa kombungu.

Ngale ndlela, owesifazane okhulelwe kufanele anwebe futhi akhuphule imisipha ngangokunokwenzeka, azigcine isikhathi eside ngangokunokwenzeka abese ephumuza imisipha, ehlise imilenze nasemhlane.

Amathiphu okusiza abasebenzi

Ngaphezu kokuzivocavoca umzimba, kunezindlela ezithile zokwenza ukubeletha okujwayelekile njengoku:

• Chama okungenani kanye ngehora, ngoba isinye esigcwele siletha ukungaphatheki kahle nobuhlungu;
• Ukulawula ukuphefumula ngesikhathi sokufinyela, egcwalisa isifuba ngomoya sengathi unuka imbali bese ededela umoya kancane kakhulu sengathi ushaya ikhandlela;
• Phuza amanzi amaningi, ukuhlala unamanzi;
• Ukudla ukudla okulula uma owesifazane okhulelwe ezizwa elambile, njengokudla izithelo noma isinkwa, ukugwema ukuba nesicanucanu nokuhlanza ngesikhathi sokubeletha;
• Ukukhetha isikhundla somzimba ukudambisa izinhlungu ngesikhathi sokuphambana, njengokuma okungu-4 noma ukuhlala phansi uvule imilenze. Yazi ezinye izikhundla ku: Ungabudambisa kanjani ubuhlungu ngesikhathi sokubeletha.

Ngaphezu kwalokho, owesifazane okhulelwe kufanele abe sendaweni enokuthula, ekukhanyeni okuphansi futhi ngaphandle komsindo, futhi kufanele acabange kahle, ekholelwa ukuthi isikhathi ngasinye lapho kwenzeka isisu futhi ubuhlungu bunamandla, ukuzalwa kwengane kuyasondela futhi kusondele.

Bona futhi:

• Ingabe abesifazane abakhulelwe bangenza ukuqeqeshwa kwesisindo?
• Izinzuzo zokuzalwa okujwayelekile