Zazi izingozi zokuqeqeshwa kwesisindo ekukhulelweni

-Delile

• Ubani ongakwazi ukwenza ukuqeqeshwa kwesisindo ekukhulelweni
• Ukuvivinya okunconyiwe kwabesifazane abakhulelwe abahleli phansi
• Izinzuzo zomsebenzi womzimba ekukhulelweni
• Ukuzivocavoca akunconyelwe abesifazane abakhulelwe

Abesifazane abangakaze baqeqeshe isisindo futhi banqume ukuqala lezi zivivinyo ngesikhathi sokukhulelwa bangalimaza ingane ngoba kulezi zimo kunengozi yoku:

• Ukulimala nemithelela enamandla esiswini sikamama,
• Ukwehla kwenani le-oxygen yengane,
• Ukwehla kokukhula kombungu,
• Isisindo sokuzalwa esiphansi futhi
• Ukuzalwa ngaphambi kwesikhathi.

Indlela engcono yokuthola ukuthi ngabe ukuvivinya umzimba kuphephile yini ngesikhathi sokukhulelwa ukukhuluma nodokotela kanye nothisha wokuzivocavoca ngaphambi kokuqala izivivinyo futhi uma owesifazane engazange enze noma yikuphi ukuzivocavoca ngaphambi kokukhulelwa, kufanele akhethe ukuzivocavoca okulula, okunomthelela omncane. .

Kodwa-ke, ngisho nowesifazane okhulelwe obevele ejwayele ukukala isisindo ngaphambi kokuba akhulelwe udinga ukuthi aqaphele, angenzi ukuzivocavoca okukhulu kakhulu, noma aqeqeshe ngaphezu kwezikhathi ezintathu ngesonto. Ukuvivinya ngakunye kufanele kube kusuka emizuzwini engama-30 kuye ehoreni eli-1, kube namaqoqo okuphindwaphindwa okuyisi-8 kuye kwayi-10 ngokuvivinya umzimba ngakunye Okunye ukuqaphela okubalulekile ukukhetha izivivinyo ezinomthelela ophansi, ngaphandle kokuphoqa isifunda se-pelvic, isisu kanye nomhlane, okumele kuqondiswe ngungoti wezemfundo yomzimba.

Ubani ongakwazi ukwenza ukuqeqeshwa kwesisindo ekukhulelweni

Abesifazane abangazange bavivinye umzimba kufanele baphumule phakathi ne-trimester yokuqala bese beqala umsebenzi ku-trimester yesibili kuphela, lapho ingozi yokukhulelwa kwesisu incipha.

Ngaphezu kokuphikiswa kwabesifazane abebengenzi ukuqeqeshwa kwesisindo ngaphambi kokukhulelwa, lolu hlobo lomsebenzi luphakanyiswa ikakhulukazi kwabesifazane abakhulelwe abane:

• Isifo senhliziyo;
• Ingozi eyengeziwe ye-thrombosis;
• I-embolism yakamuva yamaphaphu;
• Izifo ezibucayi ezithathelwanayo;
• Ubungozi bokuzalwa ngaphambi kwesikhathi;
• Ukuphuma kwesibeletho;
• Ukususwa kanzima kwamehlo;
• Ukukhuluphala ngokweqile;
• Ukushoda kwegazi;
• Isifo sikashukela;
• Umfutho wegazi ophezulu;
• Ukucindezelwa kombungu okusolwayo;
• Isiguli ngaphandle kokunakekelwa ngaphambi kokubeletha.

Inhloso ukuthi uhlale uye kudokotela ngaphambi kokuqala noma yikuphi ukuzivocavoca umzimba, ukuhlola impilo yokukhulelwa futhi ucele ukugunyazwa kokuzivocavoca umzimba, ngaphezu kokuhambisana nomfundisi wezempilo ukwenza konke ngokuphepha. Bona ukuthi ungamisa nini ukusebenza komzimba ngenkathi ukhulelwe.

Ukuvivinya okunconyiwe kwabesifazane abakhulelwe abahleli phansi

Kwabesifazane abangazange baqeqeshe ukuqeqeshwa kwesisindo ngaphambi kokukhulelwa, okuhle ukuthi benza umthelela ophansi wokuzivocavoca umzimba womgogodla nokuhlangana, njenge-Pilates, ukubhukuda, i-aerobics yamanzi, i-Yoga, i-aerobics, ukuhamba nokuhamba ngebhayisikili ebhayisikili lokuzivocavoca.

Ngaphezu kwalokho, ukwenza izivivinyo ezincane usuku lonke nakho kuletha izinzuzo kumzimba uma nje bebonke baqeda okungenani imizuzu engama-30 yokuzivocavoca umzimba. Ngakho-ke, owesifazane angenza kathathu ngosuku imizuzu engu-10 yokuhamba, ngokwesibonelo, okuzovele kube nemiphumela emihle yokukhulelwa.

Izinzuzo zomsebenzi womzimba ekukhulelweni

Ukukhanya noma ukulinganisa ngokomzimba ekukhulelweni kunezinzuzo ezilandelayo:

• Ukwanda kwesisindo somama ophansi;
• Vimbela isifo sikashukela sokukhulelwa;
• Ubungozi obuncane bokuzalwa ngaphambi kwesikhathi;
• Isikhathi esifushane sokusebenza;
• Ubungozi obuncane bezinkinga ekubelethweni komama nomntwana;
• Nciphisa ubungozi bokuhlinzwa;
• Khulisa amandla nokuziphatha komuntu okhulelwe;
• Vimbela imithambo ye-varicose;
• Nciphisa ubuhlungu emuva;
• Siza ukulawula umfutho wegazi;
• Khulisa ukuguquguquka;
• Lungiselela ukutakula kwangemva kokubeletha.

Ngaphezu kwezinzuzo zomzimba nezengane, ukuzivocavoca umzimba futhi kusiza ekwandiseni ukuzethemba kowesifazane futhi kwehlise nengcindezi, ukukhathazeka kanye nengozi yokudangala kwangemva kokubeletha.

Ukuzivocavoca akunconyelwe abesifazane abakhulelwe

Phakathi kokuzivocavoca okunganconyiwe kubalwa izisu, ama-push-up, ukugxuma nokuzivocavoca okudinga ibhalansi, njengoba kuthinta isisu noma kwandisa ingozi yokuwa, okungalimaza ingane.

Ngakho-ke, ukuzivocavoca noma ezemidlalo ezifana ne-volleyball, i-basketball, i-equestrian, i-gymnastics enomthelela omkhulu kanye nokuntywila kufanele kugwenywe ngokuphelele ngesikhathi sokukhulelwa, ngisho nangabesifazane asebevele benza le misebenzi ngaphambi kokukhulelwa.

Ngaphezu kokuzijwayeza ukuqeqeshwa kwesisindo, bona okunye ukuzivocavoca okwenza kube lula ukuzalwa okujwayelekile.