Konke Odinga Ukukwazi Ngokugijima Nge-Jogging Stroller, Ngokusho Kochwepheshe

-Delile

• Ijika Lokufunda
• Izinyathelo Zokuqapha Zaphansi
• Ukuzivocavoca okwengeziwe
• Hlala Uphephile Futhi Uzilungiselele
• Ukuthengwa Kwama-Stroller
• Buyekeza kwe-

Omama abasha (kuyaqondakala!) Bakhathele sonke isikhathi., Kepha ukuphuma phandle ukuze uthole umoya omncane ohlanzekile nokuzivocavoca (okugunyazwe ngudokotela) kungenza okuhle kumama nengane. Ukugijima nge-stroller yokugijima kuyindlela emangalisayo yomama abafuna ukungena kwezinye izinyathelo ngenkathi bachitha isikhathi sekhwalithi nomncane wabo. Nawa amanye amathiphu ngaphambi kokuthatha isilawuli esilungele ukugijima.

Ijika Lokufunda

Ngisho noma ungumgijimi osemnkantshubomvu, abaqalayo bezitimela zokugijima kufanele balindele ijika lokufunda. "Ijubane lakho lizohamba kancane kunokugijima ngaphandle kohamba ngezinyawo, ikakhulukazi uma ujwayela isisindo sogandaganda nokumelana naso," kusho uCatherine Cram, M.S., coauthor of Ukuzivocavoca Ngesikhathi Ukhulelwe.

Ngokuphathelene nezinguquko efomini, "into enkulu kunazo zonke ukuthi uqale uqonde ukugijima kwemvelo ngaphandle kwesihamba sokugijima," kusho owelapha ngokomzimba uSarah Duvall, D.P.T. "Ulahlekelwa ukuzungezisa kwemvelo okuphambene nomzimba ngesinqola sokugijima. Futhi uma ulahlekelwa yileyo phethini yokugijima ewela umzimba, ulahlekelwa okunye kwalokho okufanele ngabe kuyasebenza."

Uthi ukuma okungaguquki phambili okugcina ngenkathi ucindezela isitiloli kusho ukuthi ulahlekelwa ukuhamba okuphakathi maphakathi, futhi ngoba "kunzima ukushiya lapho ungashintshi, ulahlekelwa ukuzibandakanya okukhazimulayo." NgokukaDuvall, siphefumula kalula uma kukhona ukunyakaza phakathi no-back, ukuze ukunganyakazi kungaholela ephethinini yokuphefumula engajulile.

Zama ukuthatha umoya omude, ojulile ngesikhathi isilawuli sakho sigijima ukuze ugcine umoya-mpilo ugeleza futhi ujabulele ukugijima nomshayeli wakho omncane. (Okuhlobene: Izinto ezi-9 Okufanele Uzazi Ngokuzivocavoca Kwe-Postpartum)

Izinyathelo Zokuqapha Zaphansi

UDuvall uthi ukuphefumula okujulile kungasiza ngezinkinga zangaphansi okhalweni okungenzeka ukuthi omama abasha bangabhekana nakho, njengokuvuza kwesisu okuncane kuye ekuqhumeni okungathi sína (yize kungavamile kakhulu).

Qaphela ukusebenzisa ngokweqile i-abs yakho engezansi lapho uchoboza amagquma. Luthini uphawu lokutshela ukuthi weqisile? UDuvall uthi izicubu zakho zangaphansi zesisu zizophuma ziye phambili. "Ukugijima kuwumsebenzi omuhle kakhulu we-pelvic floor. Kufanele nje ulungele," uyanezela. Okusho ukuthi, qiniseka ukuthi umzimba wakho uqine ngokwanele ukumelana nomthelela-futhi uqiniseke ukuthi ufaka izivivinyo ezisekelayo zokubhekana nezinguquko ze-gait (amabhuloho we-glute, ama-clamshells, kanye nokuhlukahluka kweplank). Uma unokukhathazeka phansi kwe-pelvic, uncoma ukuthi uhlolwe ngumelaphi womzimba. (Okuhlobene: I-Pelvic Floor Exercises Njalo Owesifazane Okufanele Ayenze)

Ukuze unciphise izinguquko zokuhamba kusukela ekugijimeni ngesilawuli sokugijima, u-Duvall uncoma ukuthi uzame ukusunduza isilawuli ngengalo eyodwa futhi uvumele enye ukuthi isyike ngokwemvelo futhi ishintshane ukusuka kolunye uhlangothi kuya kolunye. Ubuye ancoma ukuthi ugcine ukuma okude ngokuncika phambili. Gijimani ngesilayidi eduze komzimba wakho ukuze ugweme ukucinana kwentamo namahlombe.

Ukuzivocavoca okwengeziwe

Ukuze uxhase impilo yakho yokuhamba ngezinyawo, qiniseka ukuthi ufaka izivivinyo ezengeziwe ezidingida ama-glute akho namathole akho (angathola ukunganakwa okuncane phakathi ne-stroller jog yakho). UDuvall uphinde waphakamisa ukuthi bonke abagijimi bomama-stroller joggers noma okunye-ukugxila ekujikelezeni kwe-torso ukwakha kabusha amandla ayisisekelo. (Okuhlobene: Uhlelo Lokuzivocavoca Ngemuva Kokukhulelwa Lokwakha Isisekelo Esiqinile)

Njengomama uqobo, uDuvall uyaqonda ukuthi impilo kamama impilo ematasa futhi uthi, "lesi sikhathi onaso siligugu kakhulu." Yonga isikhathi ngokunciphisa omama bakho abasha abasolulayo "banokuguquguquka okuningi emva kokubeletha." Uyachaza ukuthi noma ngabe indawo ingazizwa iqinile, "Izikhathi eziningi, izinto zikhiywa ngoba zidinga ibhalansi noma amandla, hhayi ngoba zingaguquguquki." Zama ukuhamba okudlula uhla olugcwele lokunyakaza ukuze uthole i-bang elula kakhulu nokuhamba kwebhakede lakho. Isibonelo, ukuphakanyiswa kwethole eligcwele ligcwele ukufaka, kepha futhi kuqinisa imisipha yomlenze ongezansi futhi uzinzise iqakala.

Hlala Uphephile Futhi Uzilungiselele

Ukuphumela ekugijimeni okuphephile nangempumelelo ngesilawuli sakho sokugijima esisha esicwebezelayo sidlulela lapho usulungele ukushaya umgwaqo. Okokuqala, uzofuna ukugunyazwa udokotela wakho wezingane ukuze uqiniseke ukuthi ingane isilungele ukugibela. "Buza nodokotela wezingane ngaphambi kokuqala indlela yokugijima yezinqola zokuhamba ukuze uqiniseke ukuthi ingane yakho ikhule ngokwanele ukumelana ngokuphepha nomuntu ohamba ngezinyawo," kusho uCram, "Izingane ezingaphansi kwezinyanga eziyisishiyagalombili ngokuvamile azinawo amandla anele emisipha nasesiswini. ngoba uhleli ngokuphepha enqoleni yokugijima, futhi kungenzeka ungaphephile lapho ulele khona. "

Lapho nje ingane isiqhubeka, uCram uncoma ukuthi uphathe iselula bese wazisa othile ukuthi uhlela ukugijimela kuphi. Uthi kufanele uqale ngama-flat run ukujwayela ukuphusha istiller uzijwayeze namabhuleki. "Hlala uzilungiselele ukuguquka kwesimo sezulu futhi ube nokudla okulula namanzi," uyanezela.

Ukuthengwa Kwama-Stroller

Ngenhlanhla, izinqola zokugijima eziningi ziza nohlu olude lwezinsiza ozikhethela lona ezenza isitoreji sazo zonke izidingo kube nomoya oshisayo. Kepha ngaphambi kokuthi uthenge zonke izengezo, udinga ukuthi uqiniseke ukuthi wena nesihamba sakho sokugijima niyafana.

Lapho ubuyekeza izinketho zakho, funda ngokucophelela izincazelo zomkhiqizi ukuqinisekisa ukuthi isitilara sivunyelwe ukusebenza. Ukuthi inamasondo amathathu noma "ukugijima" esihlokweni akusho ukuthi iphephile ukugijima nengane. UCram uncoma ukuthi ufune izinqola ezibandakanya isondo langaphambili elingaguquki (amanye amamodeli akuvumela ukuthi ushintshe kusuka kokungaguquki uye ekushintsheni uma ungathanda nokusebenzisa isitiloli sakho ukuphuma okungahambi), isibambo esingaguquguqukayo ukusetha ukuphakama kwakho, okuguquguqukayo i-sun canopy, isitoreji esifinyeleleka kalula, ihhanisi elinamaphuzu amahlanu lengane, ibhuleki lesandla ukuze lihambe kancane ukwehla, kanye nokubopha esihlakaleni sokuphepha.

Ezinye izinketho ezinalezi zinto:

• I-Thule Urban Glide Jogging Stroller, $420 (Yithenge, amazon.com)
• IBurley Design Solstice Jogger, $ 370 (Ithenge, amazon.com)
• IJoovy Zoom 360 Ultralight Jogging Stroller, $ 300 (Ithenge, amazon.com)

Cabanga nge-tether yesihlakala njengaleyo esesitayeleni. Kuyaqabukela uzodinga. Kepha uma wenza kanjalo, ngeke ufune ukungabi nayo ngoba "izovimbela isitiloli ukuthi singasuki kuwe uma ulahlekelwa ukuxhumana nesibambo," kusho uCram. Ubuye aphakamise ukuthi kutholwe abahamba ngezinqola ezinamathayi amathathu agcwaliswe umoya. Lokhu akuvumeli ukuhamba kalula kuphela kodwa kwenza kuphephe ukugijima kunoma iyiphi indawo.

Ukukhetha kwakho izesekeli ezingeziwe kuzoncika kusitroli osikhethayo. Uma kunemvula noma libalele, thola isivikelo sezulu, kodwa qiniseka ukuthi ulandela imiyalelo yokufaka ukuze kusekhona ukugeleza komoya kwengane. Uma ungumgijimi wesimo sezulu esibandayo, ukutshala imali ku-muff yesandla kuwe kanye ne-muff yonyawo yengane kuzosusa isidingo sezingubo zokulala ezinamandla. Ama-muffs ezinyawo angena noma yini kusuka ezintweni zokulala ezingasindi kuya kusikhwama sokulala esijiyile, esingangeni manzi – njengokwakhiwa. Ungakwazi futhi ukukuhlobela uhambo lwakho olusha ngekhonsoli yakho (ephathekayo kumakhalekhukhwini wakho, ibhodlela lamanzi nokhiye), ithreyi lengane encane futhi, kungakhathaliseki ukuthi umzila wakho ugandayiwe noma cha, kuhlale kuhlakaniphile ukugijima ngomoya omncane ophathwa ngesandla. futha amathayi angalindelekile aphantshile.

Buyekeza kwe-