Ukushaja abesifazane abakhulelwe - 1 trimester

Ngokungangabazeki, isimo somzimba ngaphambi kokukhulelwa sibambe iqhaza elibaluleke kakhulu ekwenzeni kwakhe ukujabula nokusebenza ngesikhathi sokubeletha kwengane. Ngaphezu kwalokho, ifomu lomzimba lihlobene ngokuqondile nokuthi owesifazane uzobuya kanjani ngokushesha ngesikhathi sokuhamba kwesikhathi. Noma kunjalo, ngesikhathi sokukhulelwa, imidlalo nayo ibalulekile, njengoba engekho. Imithwalo yemidlalo enembile yowesifazane onempilo ejwayele kubo ayikho into ephikisanayo, futhi, ngokuphambene nalokho, inomthelela omuhle ekwenzeni inhlalakahle futhi enempilo yokukhulelwa. Ungakhohlwa ngokubonisana nodokotela, ngoba indlela yokuzivocavoca umzimba kufanele ibe ngabanye.

Akunconywa:

• ukuphakamisa okunzima;
• ukuzivocavoca okuhlobene nomcibisholo womzimba;
• ukugibela amahhashi;
• ukuhamba ngebhayisikili;
• imidlalo ethintekayo;
• ukunyakaza okubukhali;

Kulimaza owesifazane okhulelwe ukuba asebenzise isikhathi esiningi ngaphandle kokunyakaza nokuhlala endaweni yokulala isikhathi eside. Owesifazane okhulelwe, njengomntwana okhulayo, udinga okwanele oksijini, futhi ekuphumuleni, ukungena kuwo emzimbeni kunciphisa ngokuphawulekayo. Ngakho-ke, kudingeka udlulise ngangokunokwenzeka, kaningi uhlale emoyeni ovulekile njalo uvuselele igumbi.

Ukushaja abesifazane abakhulelwe ku-trimester yokuqala

Kufanele kunakekelwe kakhulu ukushaja. Ukukhokhisa abesifazane abakhulelwe ku- trimester yokuqala (amasonto angu-12 okuqala) kufanele benze, okokuqala, ukuphefumula okuhle, imizwa ejabule nenhlalakahle. Ngenxa yalokhu, kubalulekile ukwenza ukunyakaza okulula okujwayelekile njalo, ukubuka ukukhishwa kwabo okubushelelezi.

Umthetho wokuqala wokuzivocavoca kwabesifazane abakhulelwe ukukwenza umzimba emva kokukhipha isisu nesisu. Okwesibili - ngenkathi ushaja, udinga ukuphefumula umoya ohlanzekile. Ngakho-ke, umsebenzi wesifazane okhulelwe kufanele uqale ngokuvulwa kwefasitela noma iwindi, kuye ngokuthi isikhathi sonyaka.

Senza izivivinyo: izivivinyo eziyisisekelo kubesifazane abakhulelwe

1. Ukuzivocavoca ukuphefumula. Ukuphuza umoya emaphashini kuyisici esibangela ekuvimbeleni izifo eziningi nokusiza ukubeletha. Themba empileni yakho, bhonqa amadolo bese uwadonsa esiswini sakho. Imisipha yomzimba kufanele ikhululeke. Phonsa izandla zakho ngemuva kwekhanda lakho. Thatha umoya bese uhlala wesibili ngamapayipi agcwele umoya. Bese welula imilenze yakho bese wehlisa izingalo zakho emzimbeni wakho. Hlela umoya ngesikhathi esifanayo umlomo ovulekile nomlomo. Philisa ngaphandle komlomo wakho kuphela.
2. Ngemuva kokuzivocavoca, kunconywa ukuthi wenze izivivinyo zamajoyina. Njengoba umgogodla uthola imithwalo emisha manje, futhi ezinyangeni ezizayo kuzodingeka ukuthi ubhekane nezinguquko ezinkulu nakakhulu ekuhambeni kwesikhathi, kubalulekile, njengoba kufanele, ukukulungisela lokhu. Ukukhokha emuva kwabesifazane abakhulelwe kungenziwa kokubili ngaphandle kwemishini ekhethekile yezemidlalo, kanye nesicelo sabo. Sethula okulula kubo: ukusika nokushaja i-fitball yabesifazane abakhulelwe.

Sipping. Akulula kakhulu ukwelula kahle. Udinga ukuphonsa izandla zakho ngemuva kwekhanda lakho bese uhlunga yonke imisipha yakho namalungu akho. Khona-ke, ubambe izingalo, kancane kancane kakhulu futhi ukhulise kakhulu umgogodla - izibeletho zomlomo wesibeletho, i-thoracic, i-lumbar - ukuze wonke umgogodla ugobele umkhawulo. Ngalokhu ukunyakaza, umhlane uhlala uphethile, amahlombe awahlanganyeli ekuhambeni, ama-chinki akavuki, imisipha yomzimba yangaphakathi isakwazi ukuhlala ingahambi kahle.

Ukushaja i-fitball yabesifazane abakhulelwe kuyadingeka ukuze kukhishwe isikhumba. Hlala ku-fitball ukuze i-fulcrum nayo yonke isisindo se-trunk iwele kuma-protuberance we-bones ischium. Hlala ngqo, faka izandla zakho ngamadolo noma uwele esifubeni sakho. Ngokungahambi kahle kwekhanda, intamo nesifuba, qala emkhawulweni wokugoba phambili umgogodla we-lumbar, futhi i-pelvis kanye nengxenye ye-sciatic ibuyele emuva. Kulokhu, imisipha yomzimba kufanele ikhululeke. Bese ugoba emuva emuva emuva ngesikhathi esifanayo uqinisa imisipha yomzimba futhi uhambise isifuba kanye nesihlalo phambili. Ukuhamba kahle kwenziwa ngokushelelayo, ngokuhambisana nesigqi sokuphefumula. Ukushaja ibhola kwabesifazane abakhulelwe kwenziwa izikhathi eziningana futhi kuqinisa kahle izingxenyana ze-hip kanye ne-lumbar spine.