Ukuzivocavoca umzimba okungu-7 okuhle ongakwenza uma ukhulelwe

-Delile

• 1. Hamba
• 2. Ukugijima okulula
• 3. Ama-Pilates
• 4. Amanzi aerobics
• 5. Ukuzivocavoca ibhayisikili
• 6. Ukwelula
• 7. Ukuqeqeshwa kwesisindo esincane
• Ukuzivocavoca kwelulekwa ngesikhathi sokukhulelwa
• Ungasigcina kanjani isisindo esifanele ekukhulelweni

Ukuzivocavoca okuhle kakhulu okufanele kwenziwe ekukhulelweni kuhamba noma ukuzelula, isibonelo, njengoba kusiza ukunciphisa ukucindezeleka, ukulwa nokukhathazeka nokwandisa ukuzethemba. Kodwa-ke, umkhuba wokuzivocavoca ekukhulelweni kufanele wenziwe kuphela ngaphansi kokuqondiswa kwezokwelapha, ngoba kwezinye izimo akunconywa, njengasendleleni yokuhlukaniswa kwe-placenta kanye nokukhulelwa okuyingozi.

Ukuzivocavoca kungaqalwa nganoma yisiphi isigaba sokukhulelwa futhi kungenziwa kuze kube sekupheleni kokukhulelwa, kube wusizo ekwenzeni umsebenzi ojwayelekile futhi ubuyele esisindweni esifanele ngemuva kokubeletha.

Abesifazane abebekade behlala phansi kakhulu kufanele bakhethe ukuzivocavoca okulula, futhi ikakhulukazi emanzini. Labo abebekade bezivocavoca umzimba kufanele banciphise isigqi sabo ukuze bangalimazi ingane.

Izibonelo ezinhle zokuzivocavoca umzimba lapho ukhulelwe yilezi:

1. Hamba

Ilungele abesifazane ababehlala phansi ngaphambi kokukhulelwa. Izimpahla zokukhanya nezokunwebeka namateku anokusonga okuhle kufanele kusetshenziselwe ukuvikela ukulimala nokuphuza amanzi amaningi ukugwema ukuphelelwa amandla. Ungahamba izikhathi ezi-3 ukuya kwezi-5 ngeviki ngezikhathi lapho ilanga lingenamandla kakhulu. Bona ukuzivocavoca okuhle kakhulu kwabesifazane abakhulelwe.

2. Ukugijima okulula

Kuboniswe kulabo asebevele bezilolonga ngaphambi kokukhulelwa. Kungenziwa phakathi nezinyanga eziyi-9 zokukhulelwa, kathathu ngesonto, imizuzu engama-30, kepha njalo ngamandla aphansi, uhlala uhlonipha isigqi sakho.

3. Ama-Pilates

Ithuthukisa ukuphefumula, ukushaya kwenhliziyo, yelule futhi iqinise imisipha futhi ilungele ukuma komzimba. Kungenziwa kabili noma kathathu ngesonto. Bheka: Ukuzivocavoca kwe-Pilates kwabesifazane abakhulelwe abayi-6.

4. Amanzi aerobics

Kuboniswa nakwabesifazane ababehlala phansi ngaphambi kokukhulelwa futhi bangenziwa phakathi nezinyanga eziyi-9 zokukhulelwa. Kunciphisa izinhlungu ezinyaweni nasemhlane, kanye nokuvuvukala kwemilenze. Kungenziwa izikhathi ezimbili kuya kwezi-4 ngesonto.

5. Ukuzivocavoca ibhayisikili

Kungenziwa phakathi kwama-trimesters amabili okuqala okukhulelwa, izinsuku ezi-3 ukuya kwezi-5 ngeviki. Umuntu kufanele anake ukushaya kwenhliziyo, okungadluli i-140 bpm futhi abheke ukuthi ukujuluka kukweqile yini. Ubukhulu besisu ekupheleni kokukhulelwa kungenza kube nzima ukwenza lo msebenzi.

6. Ukwelula

Lokhu kungenziwa nsuku zonke kuze kube sekuzalweni, noma ngabe uhlala phansi noma unolwazi. Ungaqala ngokwelula okulula, futhi njengoba owesifazane eba nobulukhuni, ubunzima bokwelula buzokhula. Bona: Ukwelula umzimba ekukhulelweni.

Ukuqinisekisa ukuzivocavoca umzimba okuphephile, kubalulekile ukuba nokuholwa kanye nokuqashwa kongoti oqeqeshiwe weMfundo Yomzimba kanye nokugunyazwa kukadokotela owenza ukunakekelwa kokubeletha. Uma owesifazane okhulelwe ehlangabezana nezimpawu ezingezinhle ezifana nobuhlungu besisu, ukuphuma noma ukuphuma kwegazi esithweni sangasese, ngenkathi ezivocavoca noma emahoreni ambalwa ngemuva kwekilasi kufanele afune usizo lwezokwelapha.

7. Ukuqeqeshwa kwesisindo esincane

Abesifazane abakhulelwe asebevele benza ukuqeqeshwa kwesisindo ngaphambi kokukhulelwa futhi abanesimo esihle somzimba, bangenza izivivinyo zokuqeqesha isisindo, noma kunjalo, ukuqina kokuzivocavoca kufanele kwehliswe, kunciphise izinsimbi okungenani ngesigamu, ukugwema ukulayisha ngokweqile umgogodla., amadolo, amaqakala kanye naphansi.

Ukuzivocavoca kwelulekwa ngesikhathi sokukhulelwa

Ukuvivinya umzimba okunomthelela omkhulu akufanele kwenziwe ngesikhathi sokukhulelwa ngoba kungadala ubuhlungu noma kulimaze ingane. Ezinye izibonelo zokuzivocavoca okuphikisanayo ekukhulelweni yizi:

• Ukuzivocavoca isisu;
• Ezindaweni eziphakeme kakhulu;
• Lokho kufaka izimpi ezifana ne-jiu-jitsu noma ukweqa, njengezigaba zokugxuma;
• Imidlalo yebhola efana nebhola, i-volleyball noma i-basketball;
• Ukugijima kanzima;
• Ibhayisikili, ezinyangeni zokugcina zokukhulelwa;
• Ukwakha umzimba okunzima.

Ukuzivocavoca nakho kuyadikibala lapho owesifazane kufanele aphumule, ngaphansi kokuqondiswa ngudokotela nalapho i-placenta ibambekile. Uma kwenzeka ungabaza, xhumana nodokotela wokubelethisa. Bona ukuthi ungamisa nini ukusebenza komzimba ngenkathi ukhulelwe.

Ungasigcina kanjani isisindo esifanele ekukhulelweni

Ukuzivocavoca umzimba kusiza ukugcina isisindo esifanele ngesikhathi sokukhulelwa. Faka imininingwane yakho lapha ukuthola ukuthi uzuza isisindo kahle yini noma uma udinga ukwenza izivivinyo eziningi:

Ukunakwa: Lesi sibali asikulungele ukukhulelwa okuningi.

Bona nokuthi ungasigcina kanjani isisindo esifanele kule vidiyo: