Ukuhlawula abafazi abakhulelweyo - 1 trimester

Ngokungathandabuzekiyo, uhlobo lwesimo somfazi ngaphambi kokukhulelwa ludlala indima ebalulekileyo ekumandleni akhe okuvuya nokusebenzayo ngexesha lokuthwala umntwana. Ukongezelela, ifom ebonakalayo ihambelana ngokukhawuleza kwinqanaba elithile eliza kubuyela emva kwexesha lokugqibela. Nangona kunjalo, ngexesha lokukhulelwa, imidlalo ibalulekile, njengoko engekho. Imithwalo yemidlalo enokulinganayo yowesifazane ophilileyo ojwayele kubo ayinakuphikiswa, kwaye, ngokuchaseneyo, inomphumela onobuncedo kwimpilo kunye nokuphila okukhuselekileyo kokukhulelwa. Musa ukulibala ngokuthetha nogqirha, kuba indlela yokuzivocavoca umzimba kufuneka ibe ngabanye.

A nga khuthazwa:

• ukuphakamisa okunzima;
• izenzo ezihambelana nomngcipheko womzimba;
• ihashe;
• ngebhayisikili;
• yezemidlalo ethintekayo;
• ukuhamba okubukhali;

Kwakhona kuyingozi kumfazi okhulelweyo ukuba achithe ixesha elide ngaphandle kokuhamba kwaye ahlale kwindawo yokulala ixesha elide. Owesifazane okhulelweyo, njengomntwana okhulayo, udinga okwaneleyo oksijini, kwaye ekuphumleni, ukungena kuwo umzimba kuya kwehla ngokuphawulekayo. Ngoko ke, kufuneka uhambe kangangoko kunokwenzeka, kaninzi ukuhlala kwindawo evulekile kwaye rhoqo uvuselele igumbi.

Ukuhlawula abafazi abakhulelweyo kwi-trimester yokuqala

Kufuneka kunikwe ingqwalasela eninzi ukuhlawula. Ukuhlawulwa kwabasetyhini abakhulelweyo kwi- trimester yokuqala (iiveki ezi-12 zokuqala) kufuneka bafake, okokuqala, ukuphefumula okulungileyo, ukuvuya kunye nokuphila kakuhle. Ngenxa yoko, kubalulekile ukwenza ukunyakaza okulula rhoqo rhoqo, ukujonga ukuqhutyelwa kwazo.

Umthetho wokuqala wokuzibandakanya kwabasetyhini abafazi abakhulelweyo kukuba benze izivivinyo kuphela emva kokukhupha isisu kunye namathumbu. Okwesibini - ngexesha lokutsala, kufuneka uphefumle umoya ococekileyo. Ngoko ke, ukusetyenziswa kwentsasa yowesifazane okhulelweyo kuqale ngokuvula iwindow okanye iwindow, kuxhomekeke kwithuba lonyaka.

Senza iziqhelo: iziqheliselo ezisisiseko kubafazi abakhulelweyo

1. Ukuzivocavoca ukuphefumla. Ukunyamekela okuphambili kwemiphunga yinto ebangela ukukhusela izifo ezininzi nokuququzelela ukubeletha. Thetha emhlane wakho, bhonqa amadolo uze ubakhuphe kwisisu sakho. Izisu zomzimba kufuneka zikhululeke. Phonsa izandla zakho emva kwentloko yakho. Thatha umoya uze uhlale wesibini kunye namaphaphu azaliswe ngomoya. Emva koko wolule imilenze uze unciphise iingalo zakho emzimbeni wakho. Ukufakela umoya ngexesha elifanayo umlomo ovulekileyo kunye neempumlo. Phumla ngaphandle ngomlomo wakho kuphela.
2. Emva kokuphefumula, kuyacetyiswa ukuba wenze amanyathelo omzimba. Ekubeni umgudu ngoku ufumana imithwalo emitsha, kwaye kwii-trimesters ezizayo kuya kufuneka unyanzele utshintsho olungakumbi kwi-posture, kubalulekile, njengoko kufanelekile, ukulungiselela oko. Ukuhlawulwa emva komntu wesifazane okhulelweyo kunokwenziwa ngaphandle kokusetyenziswa kwezixhobo zemidlalo ezikhethekileyo, kunye nesicelo sabo. Sizazisa okulula kubo: ukusika kunye nokuhlawula ibhola ye-fitball yabasetyhini abakhulelweyo.

Ukukhupha. Akulula lula ukulula. Udinga ukuphosa izandla zakho emva kwentloko yakho kwaye uxinzelele zonke iimisipha zakho kunye namalungu. Emva koko, ukubambelela iingalo, ngokuthe kancinci ngakumbi kwaye kwandise ngakumbi umgudu - umlomo wesibeleko, i-thoracic, i-lumbar spines-ukwenzela ukuba wonke umlenze ugobe umda. Ngale ntshukumo, umva uhlala uphethile, amahlombe awawuthathi inxaxheba ekuhambeni, inqanawa ayivuki, izihlunu zangasese zangaphambili zihlala zihamba.

Ukuhlawula ibhola ye- fitball yabasetyhini abakhulelweyo kuyimfuneko kwi-pelvis nasinqeni. Hlalani kwi-ballball ukuze i-fulcrum kunye nobunzima bonke be-trunk bewele kwi-protuberance ye-bones ischium. Hlala uqonde, faka izandla zakho ngamadolo okanye uwele kwi sakho esifubeni. Ngokungahambi kakuhle kwentloko, intamo nesifuba, qalisa kumda wokugoba phambili kwintlambo, kwaye i-pelvis kunye nenxalenye ye-sciatic iyahamba. Kule meko, izihlunu zesisu kufuneka zikhululeke. Emva koko uguqule umqolo ongaphantsi emva koko uqinisa imisipha yomzimba kwaye uhambise i-pelvis kunye nesigxina phambili. Uhambelwano lwenziwe ngokufanelekileyo, ngokuhambelana nesigqi sokuphefumla. Ukuhlawula ibhola kubhinqa abakhulelweyo kwenziwa maxesha amaninzi kwaye kuqinisa intsimbi yokuqhawula kunye ne-lumbar spine.