Isifundo esiwusizo kwabesifazane abakhulelwe yizo zokuzivocavoca, i-yoga, i-aqua aerobics

Ukuqeqeshwa kokukhulelwa yingxenye ebalulekile yokulungiselela ukubeletha esikhathini esizayo, futhi okubaluleke kakhulu - indlela yokuqala yokugcina impilo yomama nengane. Owesifazane ngamunye ngesikhathi sokukhulelwa ngesikhathi esifanayo ukhulelwe, futhi wesaba usuku lapho ingane yakhe izozalwa. Ngemuva kwalokho, kusuka kubangane nakwabajwayele uyazi ukuthi ukubeletha kuyinkqubo ebuhlungu kakhulu futhi engathandeki. Ngaphezu kwalokho, kunezindaba eziningi mayelana nendlela abaye baba nengozi ngayo ngomama nengane.

Ukuze sinqobe lokhu kwesaba, ukuze sizethembe futhi senze uhlelo lokuzalwa ngangokunokwenzeka, senze izifundo zabesomama esizayo, lapho ungazijwayeza khona izinhlobo zokuphefumula eziyisisekelo futhi ufunde ukuphefumula okufanelekile, funda indlela yokuphoqa ngokuphumelelayo nokuphumula ukuze unciphise ubuhlungu, uthuthukise isisu, isisu .

Yini ongayikhetha?

Namuhla ukhetho lwamakilasi lukhulu, kodwa umama ozayo uzoba nezifundo ezanele 1-2. Okokuqala, ngoba lapho ulungiselela ukuzalwa kwengane, isikhathi kungenzeka sibe siphuthumayo, ngoba udinga ukuhlomisa i-nursery, ukudala indawo ephephile ekhaya futhi uthenge izinto zezingane. Okwesibili, akufanele sikhohlwe ngokuphumula okuhle nokulala okuhle, ngoba kuyothinta impilo kamama, kanye nempilo yengane. Ekuzalweni okudingeka uyenze ukusondela ukuphumula, ngakho ake sihlaziye ukuthi yini engcono ukuyenza kuqala?

School of motherhood esizayo

Isifundo esikhethekile sokufundiswa kwabesifazane abakhulelwe, sizovumela ukulungiselela ukubeletha nokubonakala kwengane endlini. Kulezi zifundo uzotshelwa ukuthi:

• Mayelana nokudla nokuziphatha ngesikhathi sokukhulelwa;
• Mayelana nezandulela zokubeletha kanye nokuvuthwa (ukuthi kwenzeka kanjani, ukuthi yini okufanele uyenze, indlela yokuziphatha nokuthi ungabiza kuphi, uma ukuqala sekuqalile);
• Mayelana ne-dowry yomama nengane (ikakhulukazi ukuthi yini okufanele uyithathe nabo esibhedlela nokuthi yini okufanele iqiniseke ekhaya ngemva kokubuya nengane);
• Mayelana nekizi lokuqala lokusiza, imithi evunyelwe futhi edingekayo yengane, mayelana nezimonyo zezingane (i-powders, creams, diapers);
• Mayelana nokuncelisa;
• Mayelana nokudla okufakwayo nokudla okuhambisanayo;
• Mayelana nezifo ezikhona phakathi kwezinsana, izimpawu zabo nokuvimbela okwenzekayo.

Uthi amathiphu omama abalindelekile azoba usizo ikakhulukazi uma unomntwana wokuqala. Ukwazi izinto eziyisisekelo zokunakekelwa nokwelashwa nengane, uzolindela ngokuzethemba ukuthi uzozalwa futhi kancane uzobhekana nobunzima ngenxa yokungazi. Yiqiniso, lokhu kungafundwa ezincwadini ezikhethekile, kodwa noma kunjalo, ukubonisana nodokotela wezingane okwazi kahle kanye nethuba lokuxazulula zonke ukungabaza kwangaphakathi kuzoba usizo kakhulu.

Konke mayelana nenkolelo. Futhi yiluphi uhlobo lomkhuba oludingekayo owesifazane "esimweni"?

Ukubhukuda

Ukuzivocavoca echibini labesifazane abakhulelwe - esinye seziphephelo esimweni, ngoba akukho ngozi yokuwa, ukulimala nokulimala. Ngesikhathi esifanayo, i-aqua aerobics noma ukubhukuda kuvunyelwe kuphela endaweni enempilo ngaphandle kokucindezeleka, ngakho-ke kungcono ukubonana nodokotela wamazinyo kusengaphambili, kuphela okuzokutshela ukuthi yini ewusizo kwabesifazane abakhulelwe.

Isitayela esiphephile kunazo zonke sokubhukuda yi-"crawl" evamile noma "ukukhahla ngemuva". Khumbula ukuthi amakilasi echibini labesifazane abakhulelwe - hhayi imidlalo yama-Olimpiki, ukuphefumula kahle, ungazitholi ngokwengeziwe futhi ungakhohlwa ukuphumula. Manje isibalo sakho sokubhukuda esiphezulu singama-150-200 amamitha. Lapho uzwa ukukhathala kokuqala, ungase ulale emhlane wakho bese ulala emanzini, ukhululeke emisipha yomhlane wakho, izingalo nemilenze. Kungenzeka ukuba lula ukubhukuda ngamabhodi okubhukuda akhethekile.

Uma uthanda ukudilika, ungaziphili lokhu kujabulisa. Lokhu kuzokusiza ufunde ukulawula ukuphefumula kwakho, okuwusizo kakhulu ngesikhathi sokubeletha. Ngendlela okukholelwa ngayo ukuthi owesifazane ongakwazi ukumbamba umoya isikhathi eside kulula ukubeletha.

I-Aqua aerobics

Kulabo abangakwazi ukubhukuda noma besaba ukucindezeleka ngokweqile, i-aqua aerobics yabesifazane abakhulelwe isungulwa. Lezi zivivinyo, zenziwa njengama-aerobics ajwayelekile (njengokugijima, ukuhamba, izibhamu, amabhodi wokubhukuda), kuphela ekujuleni okungakajulile.

Yini enhle ngokubhukuda kanye ne-aqua aerobics kwabesifazane abakhulelwe? Okokuqala, impilo yowesifazane iyathuthukisa - imetabolism, umsebenzi wezinhliziyo, uhlelo lokujikeleza luyathuthuka, ukucindezelwa komzimba kuyasungulwa. Okwesibili, kuyindlela eqinisekisiwe yokulawulwa kwesisindo kanye nokukwazi ukuqeda imiphumela evamile yokukhulelwa - welula amamaki kanye ne-varicose, ngoba amanzi ngokucophelela ahlambalaza isikhumba. Okwesithathu, umthwalo emajoyini ikakhulukazi umgogodla wehlisiwe, ohambisana nenkinga enkulu ngenxa yokwanda okusheshayo kwesisindo somntwana. Okwesine, kuthuthukiswa indlela ekhethekile yokuphefumula, okusiza ngokukhululeka ukunqoba ukulwa, ukuzama nokubeletha.

Ekugcineni, isimo somama okhulelwe sithuthukisa , okusho ukuthi umntwana ulindele.

I-Yoga yabesifazane abakhulelwe

Njengalapho ebhukuda, i-yoga yabesifazane abakhulelwe, abangabasebenzi abangabanikeza kokubili inzuzo nokulimala, kufanele bahlanganiswe ngokuqondile nomjozi wezinkinga zokubeletha okukubona. Ungayisebenzisi i-yoga:

• Ngesongo sokukhulelwa kwesisu;
• Unomfutho wegazi ophezulu wesibeletho;
• Nge-placenta previa;
• With hypertension noma hypoxia;
• With toxicosis engxenyeni yesibili yokukhulelwa;
• Nge-anemia;
• Ezifo zesimiso senhliziyo;
• Ku-trimester yokuqala nokugcina yokukhulelwa.

Emva kokuthola imvume evela kudokotela, ungaqala izivivinyo. Uma ngabe uhlanganyele e-yoga ngaphambi kokukhulelwa futhi wazi ukuthi ubuchwepheshe bakhe buphelele, ungaqhubeka nezifundo wena ekhaya. Uma lokhu kuyisimo sokuzijabulisa esisha kuwe, qala ngosizo lomfundisi. Futhi kungcono ukuqala amakilasi ngaphambi kokukhulelwa, ukuze umzimba unesikhathi sokulungiselela imithwalo enzima enzima.

Yiqiniso, umsebenzi wabesifazane abakhulelwe abane-yoga unenzuzo enkulu:

• Ukuqina kwemisipha kanye nemigqa ekukhulisweni kwezidingo;
• Uqinisa umgogodla;
• Yakha inqubo ekhethekile yokuphefumula, okuyinto okungenzeka ukuthi ikwazi ukusiza kakhulu izakhi zokubeletha nokubeletha;
• Yasheshisa inqubo yokuthola ngemuva kokubeletha.

Ngaphezu kwalokho, ngosizo lwezokuzivocavoca okukhethekile ungashintsha isethulo esingalungile sesezibelethweni, shintsha ithoni yesisu bese ugwema ubunzima obukhulu ngesikhathi sokubeletha.

Ukufaneleka kwabesifazane abakhulelwe

Ngokuzimela kusho izindlela zabafelokazi abalindelekile nge-fitball (ibhola elikhulu), izivivinyo ezivela endaweni, zihlezi noma zilele phansi, kanye nokuhamba. Zonke zazo zenzelwe ukuthuthukisa ukunweba nokusebenza kwemisipha futhi zixazululwa cishe wonke umuntu, ngaphandle kwezimo ezingavamile ukukhulelwa.

Indlela yokuzijwayeza?

Imithetho yokusebenza ngokomzimba kwabesifazane abakhulelwe ifana neyabangakhulelwe:

• Yenza izenzo ekuseni;
• Ungabenzi ngesisu esingenalutho futhi ngokushesha ngemva kokudla;
• Gqoka izingubo zokuphefumula ukugwema ingozi yokushisa nokuphelelwa amandla, sebenzisa izicathulo ezikhululekile;
• Ungahlanganyeli esiteji esishayo (kangcono - ematheni we-rubber) ukukhipha ingozi yokulimala;
• Ungasebenzi ngokweqile.

Kunokuba awukwazi ukwenza?

Ngumuphi umsebenzi wabesifazane abakhulelwe onqatshelwe kunoma yikuphi isimo sempilo futhi kunoma yikuphi ukulinganisa? Kunokuvinjelwa okuqinile ku:

• Ukugibela amahhashi;
• Imidlalo esebenzayo yamanzi - ukushisa, ukushushuluza kwamanzi, ukukhangisa;
• Ukuhamba nge-Scuba (ngenxa yengozi yokudoba oksijini);
• Ukugijima amabanga amade ;
• Imidlalo yasebusika (i-skis, i-skates, ama-snowboard);
• Ukugibela ibhayisikili;
• Izindebe ezijulile neziphambano;
• Ukuhamba (kufaka phakathi ukungena emanzini kusuka ekuphakameni), ukunyakaza okungazelelwe.

Khumbula into esemqoka! Ukuzivocavoca umzimba kuhle kuphela ngokulinganisela futhi kuzokuzuzisa wena nomntanakho uma usondela ngokuhlakanipha.

Okokuqala, thintana nodokotela ozofika, uthole imvume yakhe yokwenza lokhu noma uhlobo lomdlalo.

Okwesibili, umsebenzi kuphela kwabesifazane abakhulelwe, musa ukugijima ama-marathon futhi unqobe izintaba zezintaba, umsebenzi kufanele ube nokuthula futhi uphephile.

Okwesithathu, ungasebenzi ngokweqile, lapho uqala ukukhathala noma impilo engafanele, uthathe ikhefu.

Okwesine, ukudla okunempilo kuyingxenye ebalulekile yomsebenzi wokuzivocavoca, kungaba ukuqina noma ukubhukuda, ngakho-ke udle amavithamini amaningi, imifino kanye nezithelo ezintsha, inyama kanye nenhlanzi, ama-carbohydrates angaphansi, amafutha (iziphuzo ezinomsoco kanye nama-hamburger kungcono ngaphandle kokudla) .

Futhi-ke, kufanele njalo ube nesikhathi sokulala okuhle, ngoba bonke ubusuku obuthongo bungaphambi kwakho!