Ukusebenza rhoqo kwendlela yokuzivocavoca elula kuya kunceda umama ozayo:
- ugcine umfanekiso omhle kwaye ukhusele ukubonakala kobunzima obukhulu;
- i-gymnastics kumqolo iya kunciphisa intlungu kwi-back back ngexesha lokukhulelwa;
- Ukuzivocavoca kweenyawo kuya kunciphisa ukuphuhliswa kwemithanjeni ye- varicose , ukuqinisa imisipha yomgangatho we-pelvic kunye ne-perineum;
- ukuphucula ukujikelezwa kwegazi kwizitho zangaphakathi kunye nokuzalisa umzimba nge-oksijeni, eya kuba nenzuzo ekuphuhliseni kunye nemeko jikelele yomntwana;
- Ukuphefumula ngexesha lokukhulelwa, kuya kufundisa umfazi ukuba aphephe ukuphefumula nokuphumula. Ezi zakhono ziza kusebenza kakhulu kwinkqubo yabasebenzi.
Kucacile ukuba, ukukhulelwa kunye nemidlalo kuyahambelana, kodwa ungakulibali malunga nokunciphisa kunye nokuchasene.
Okokuqala, ngexesha lokukhulelwa, ungasebenzisa kuphela emva kokubonisana nogqirha, ngokungabikho kwesongelo sokukhulelwa kwesisu, ingozi yexinzelelo, iingxaki ze-hormone kunye nezinye iingxaki zokusebenza.
Okwesibini, ungalibali ukuba ngeli xesha, kufuneka uqaphele ngakumbi ngempilo yakho. Ngoko ke, i-gymnastics yokwelapha kunye neminye imisebenzi yomzimba ngexesha lokukhulelwa likhethwe ngokuhambelana nomhla wokugqibela, ngokuqwalasela imeko jikelele yezempilo.
I-Gymnastics yabasetyhini abakhulelweyo kwi-trimester yesibini
Ukususela ekudlalweni kwezemidlalo kwiinqanaba zokuqala akusoloko kunqweneleka. Ngoko ke, makhe sijonge ngokunyameko ukuzilolonga umzimba kunye ne-gymnastics kubafazi abakhulelweyo kwi-trimester yesi-2.
Emva kokuba umzimba womama ozayo ulungelelanise nemeko yawo entsha, i-toxemia kunye ne-malaise iya kuhlala kwixesha elidlulileyo, ungazama ukudibanisa ukuzonwabisa kwakho kunye nenzuzo, umzekelo:
- ubhalise kwiklabhu yokuzimelela yabasetyhini abakhulelweyo;
- yenza aqua aerobics, pilates, yoga.
Ukwenza imidlalo ngokukhulelwa ekhaya
Ukukhetha isethi yokuzivocavoca ngokwakho, kufuneka uqwalasele iimpawu eziphathekayo kunye nezikhono zabasetyhini. Njengomthetho, i-home gymnastics ngexesha lokukhulelwa kwi-trimester yesibini kubandakanya isetyenziselwa ukuthambisa, ukuqinisa izixathulo zesisu esiswini, isifuba, ukwandisa ukuhamba komgudu, kunye neendlela zokuphefumula.
Nazi ezinye zazo:
- Kwiindawo zokuhlala, ekuphumeni, phakamisa ingalo enye kwaye wolule size sivale ukuba izihlunu zisuka njani kunqeni. Emva koko uguqule ingalo entombeni uze uyikhuphe ngelixa uthumela. Kwaye ke amaxesha angama-4-5 kwisandla ngasinye.
- Simi sibheke eludongeni kumgama wamanyathelo amabini, sincike kuyo ngokuthe tye. Gxobhisa iingalo zethu ngokukhawuleza kunye neenzame zokubuyela kwindawo yokuqala. Phinda usebenzise amaxesha angama-10-20.
- Hlala phansi phantsi kwaye ugobe imilenze yakho phantsi kwakho, ngezandla zakho emadolweni. Emva koko siphakamise izandla zethu kwinqanaba lesifuba nangokungcolisa sisinyamezela iintendelezo. Sihlala kule ndawo malunga nemizuzwana emihlanu.
- Kwakhona, indawo yokuqala ihleli, imilenze iguqa ngamadolo kwaye igxininiswe nesiqu. Kancinci sinezela izandla kwicandelo langaphakathi le-femur, eliseleyo kwi-10 сек kwindawo enjalo.
- Salala kwicala lasekhohlo, sibeke isandla sethu sobunxele phantsi kwentloko, kunye nesandla esiphambi kwesandla phambi kwethu. Kwi-inhalation sizama ukuphumla, kwaye ekuphumeni kwethu sikhulisa umlenze ongakwesokudla ngonyawo othobekileyo, uze uhlawule kancane.
- Ukomeleza inkomfa yesisu, sifumana kuzo zonke ezine, sigcine imqolo yethu iqonde, intloko iyaqhubeka nomgca wesihlwele. Emva koko sithintela umqolo wethu ngesigxina, ngelixa sisenza izixande zesisu.
Ukongezelela, i-gymnastics inokuxhaswa kunye nezinye izinto ezifanayo, ukwenzela ukuba kubungakanani ubude bomsebenzi abuzange budlule kwi-30-35 imizuzu.
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