O, Baby! Ukuzivocavoca okufanele ukwenze ngenkathi ugqoke ingane yakho

-Delile

• Kuyini ngempela ukugqoka izingane?
• Wazi umzimba wakho
• Ukusebenza
• Ukuhamba
• I-yoga ibhola igxuma
• I-CARiFiT Yokubeletha
• Barre
• Ingqikithi yomzimba
• I-Yoga
• Ezinye izinketho
• Ukuthatha uhambo: Zenzele isikhathi

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Njengomama omusha, kunzima ukufaka noma yini (ukulala, ishawa, ukudla okugcwele), ingasaphathwa eyokuthola isikhathi sokuzivocavoca umzimba. Ngonyaka wokuqala wempilo yengane yakho esanda kuzalwa, isikhathi sakho esiningi namandla kugxile enganeni yakho. Kepha uma usungena emgodini, empeleni uqala ukuba namandla amancane okuzibuyisela kuwe. Futhi njengoba bonke omama bazi, lesi ngesinye sezikhathi ezibaluleke kakhulu sokunaka ukuzivocavoca umzimba kanye nokuthambisa umzimba wakho, ukuze uhlale uqinile futhi ungakhathazeki ngomndeni wakho.

Ungalahli ithemba, omama abasha! Uma uzizwa sengathi ngeke ukwazi ukuzivocavoca nosana ekhaya, cabanga futhi. Nakhu ukusebenzisa okulula ongakwenza ngenkathi ugqoke - yebo, ukugqoka! - ingane yakho.

Kuyini ngempela ukugqoka izingane?

Njengoba igama lisho, ukugqoka ingane kusho ukubamba usana lwakho emzimbeni wakho usebenzisa umphathi. Kunezinhlobo eziningi ezahlukahlukene, kufaka phakathi ukusongwa, izilingi, ojosaka, kanye nabathwali abahleleke kahle. Imiklamo ehleleke kahle ingcono kakhulu ekusebenzeni ngoba ihlinzeka ukusekelwa kwe-ergonomic kumama nokuhamba kahle kwengane yakho.

Izithwali ezintsha ezihlelwe kahle zitholakala ngentengo kusuka ku- $ 35 kuya ku- $ 150 nangaphezulu. Uma ungakwazi ukuthola entsha elingana nebhajethi yakho, vakashela okuthunyelwa endaweni noma isitolo esidayisiwe ukuze uthole abathwali abasetshenziswe ngobunono ezishibhile. Kunoma ikuphi, ukuthenga eyodwa cishe akubizi kangako kunobulungu bejimu!

Uma usuphethe umphathi wakho, qiniseka ukuthi uyazi ukuthi ungayifaka kanjani ingane yakho futhi uyiphume kuyo ngokuphepha. Landela imiyalo yephakeji, buza umabhalane wesitolo, noma uze ubonisane nomngani “oqeqeshiwe” ogqoka izingane. Ngenkathi uzivocavoca umzimba, qiniseka ukuthi umphathi wakho uqinile ngokwanele ukuze ingane yakho ingaphumi. Kufanele futhi ukwazi ukubona ubuso bengane yakho (ukuqapha ukuphefumula) futhi uyisondeze ngokwanele ukuthi ingange. Nawe nengane yakho encane nizilungiselele, sekuyisikhathi sokuqala ukujuluka!

Wazi umzimba wakho

Xhumana nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca ngemuva kokuzalwa kwengane yakho. Abesifazane abebenenkinga yokuhanjiswa kwezitho zangasese eziyinkimbinkimbi bangakwazi ukuqala ukuzivocavoca umzimba okulula ezinsukwini ezimbalwa noma emasontweni. Uma ngabe ukulethwa kwe-Cesarean, ukulungiswa okubanzi kwesitho sangasese sowesifazane, noma ukulethwa okunzima ngenye indlela, kungadingeka ukuthi ulinde isikhashana. Futhi, uma uthola ukusikeka okukhulu kwe-perineal noma i-diastasis recti, okunye kwalokhu kuvivinya kufanele kugwenywe noma kuguqulwe.

Kepha uma usukulungele ukuziphonsela inselelo ngaphezu kokuhamba, qiniseka ukuthi ubuza udokotela wakho ukuthi yikuphi ukuzivocavoca okufanelekile ngemuva kokuvakasha kwakho kwamasonto amane kuya kwayisithupha ngemuva kokubeletha.

Ukusebenza

Ukuhamba

Enye yezivivinyo ezilula ongazenza ngenkathi ugqoke ingane ukuhamba okulula. Slip kwamanye amateki, faka encane yakho othwele, bese uphumela emnyango. Uma isimo sezulu sibanda noma lina, cabanga ukuya enxanxatheleni yezitolo yendawo noma kwenye indawo enkulu yasendlini ukuze ungene ngaphakathi. Ingxenye ehamba phambili mayelana nalokhu kuzivocavoca umzimba ukuthi ungaqala ukukwenza ngokushesha ngemuva kokubeletha. Uma ukuhamba kunganele inselelo kuwe, hamba uyonyuka intaba noma ushaye amanye amagquma.

I-yoga ibhola igxuma

Abanye besifazane batshala imali kumabhola e-yoga ukunciphisa izinhlungu zangemuva nezokhalo ngesikhathi sokukhulelwa. Le ngcezu yemishini ingasetshenziswa isikhathi eside ngemuva kokulethwa. Umama we-New Age Hippy Mama uqhamuke ne-nap-time yoga ball bounce Workout engabeka nokulala kwakho okuncane. Nengane yakho ethwele, hlala ebholeni uvule amadolo ku-V (cabanga ngezikhundla zehora le-10 nelesi-2). Qala ukushaya, kodwa ungavumeli amandla adonsela phansi alawule. Bandakanya umnyombo wakho kanye ne-quads yakho bese ufaka nokusonta okuthile.

I-CARiFiT Yokubeletha

Lapho usukulungele ukukhulisa ukuzivocavoca umzimba kwakho, i-CARiFiT Post-Natal Foundations eyenziwe yi-BeFIT yindawo enhle yokuqala. Ukuxuba okunomthelela ophansi kuklanyelwe ukukuphindisela ekuqineni ngobumnene, futhi kuklanyelwe ngokukhethekile ukwenza nengane yakho. Kuthatha imizuzu eyi-15 kuphela ukuqeda futhi kufaka phakathi i-warmup, ukuphakama kwengalo, ukushintshana kwemiphunga, ama-crunches ohlangothini olumi, amadolo, ama-squats, nokunwetshwa okupholile.

Barre

Ngokujuluka ngomusa nokudansa, zama lezi zingane zemizuzu engama-30 lapho kuqeqeshwa khona i-barre nguBrittany Bendall. Uzodinga isethi elula yezisindo zezandla nesihlalo ukuze usebenze njenge-barre barre. Qala ngochungechunge lwama-pliés avutha umlenze ngaphambi kokudlulela kuma-pulse-squats akudala nakwezinye izinyathelo ezisiza ukwelula, ukuqinisa, nokwenza ngcono ukuma komzimba. Uma ingane yakho ingakwazi ukudlula yonke imizuzu engama-30, cabanga ukuhlukanisa iseshini ibe iziqeshana zemizuzu eyi-10 usuku lonke.

Ingqikithi yomzimba

Bamba ingane yakho kanye nesethi yamakhilogremu angu-5 kuye kwayi-12 ukuze uqedele ukuzivocavoca umzimba kukaSterling Jackson okwemizuzu engu-20. Uzoqala ngokufa okuthile kanye nama-curl-to-presses, uqhubekele ekuhambeni okuhamba phambili nasemigqeni, bese uqedela ngama-squats ukukhahlela emuva kanye nosihlalo. Kukhona “ama-superset” amathathu kukho konke ngaphambi kokuba uthathe ingane yakho uyokwenza izivivinyo ezithile ze-ab. Dlula isethi ngayinye isamba esiphindwe kathathu ngokuphindaphindwa okungu-10 kuye kokungu-15 kokuhamba ngakunye.

I-Yoga

Lokhu kulandelana kwe-yoga kweminithi elingu-10 ngemizuzu engu-Eva K. kuklanywe ngokuphelele ngokuma ukuma ukusiza ukuqinisa imilenze yakho nendawo yokhalo. Uzogeleza ngamaphaphu, i-Chair pose, i-Tree pose, i-Goddess pose, nokuningi. Ekugcineni, qeda ngokuma okuphumuzayo kweSavasana. Qiniseka ukuthi ufaka ukuphefumula okujwayelekile, okugxile kuyo yonke indawo, bese uxhuma ukuphefumula kwakho ekuhambeni kwakho.

Ezinye izinketho

Ungase futhi uthande ukubheka ezindaweni zokuzivocavoca zasendaweni nezitudiyo ukuze ubone ukuthi zinikeza yini amakilasi okugcotshwa kwabantwana noma ama-stroller sessions. Ukuhlukahluka kuyaqhamuka ngaphesheya kwe-United States nangaphezulu. I-Tustin, eCalifornia ine-ballet emangalisayo yezingane. IPrairie Crossfit eWinnipeg, eCanada inikeza nge-bootcamp yokuthwebula izingane. Kukhona ngisho ikilasi leZumba eligqoka usana eLusby, eMaryland. Bheka nxazonke futhi ungamangala ngalokho okutholayo!

Ukuthatha uhambo: Zenzele isikhathi

Kungenzeka ukuthi uyayinakekela ingane yakho, kodwa lokho akudingeki ukuthi kusho ukuthi awukwazi ukuzinakekela. Ngethuluzi elifana nomthwali wengane, ungasondelana nengane yakho futhi ube ngumama oyedwa ofanele kahle. Ehlangothini le-flip, uma uthola ukulala okuncane kakhulu futhi ukuthola kunzima ukuzivocavoca, ungabi nzima kuwe. Lokhu, nakho, kuzodlula. Noma iseshini esheshayo yemizuzu engu-10 njalo ngezikhathi ezithile ingakunika umfutho odingeka kakhulu.