Ukusebenza njalo kwemizimba elula yokuzivocavoca kuzosiza umama ozayo:
- gcina isithombe esihle futhi uvimbele ukubukeka kwesisindo esiningi;
- Ukuzivocavoca emhlane kuyonciphisa ubuhlungu emhlane ophansi ngesikhathi sokukhulelwa;
- Ukuzivocavoca ngezinyawo kuzokwenza ukuthi kuthuthukiswe imivimbo ye- varicose , uqinise imisipha ye-pelvic kanye ne-perineum;
- ukuthuthukisa ukujikeleza kwegazi ezingxenyeni zangaphakathi futhi kugcwalise umzimba nge-oksijeni, okuyoba nomthelela omuhle ekuthuthukiseni nesimo esijwayelekile somntwana;
- ukuphefumula umzimba ngesikhathi sokukhulelwa, kuzofundisa owesifazane ukulawula ukuphefumula nokuphumula. Amakhono anjalo azoba usizo kakhulu ekusebenzeni komsebenzi.
Ngokusobala, ukukhulelwa kanye nemidlalo kuyahambisana, kodwa ungakhohlwa mayelana nokulinganiselwa okukhona nokuphikisana.
Okokuqala, ngesikhathi ukhulelwe, ungasebenzisa kuphela ngemuva kokubonisana nodokotela, lapho kungekho isongo sokukhulelwa kwesisu, isifo somfutho wegazi ophezulu, izinkinga ze-hormonal nezinye izinkinga zokusebenza.
Okwesibili, ungakhohlwa ukuthi phakathi nalesi sikhathi, kudingeka uqaphele ngokwengeziwe ngempilo yakho. Ngakho-ke, ukuvivinya umzimba nokunye okusebenzayo ngesikhathi sokukhulelwa kukhethwe ngokuhambisana nesikhathi esibekiwe, kucabangela isimo jikelele sempilo.
Ukuvocavoca kwabesifazane abakhulelwe ku-trimester yesibili
Njengoba ukudlala ezemidlalo ezinkathini zakuqala akuyona into efiselekayo ngaso sonke isikhathi. Ngakho-ke, masihlolisise ukuvivinya umzimba kanye nokuzivocavoca kwabesifazane abakhulelwe ku-trimester yesibili.
Ngemuva kokuthi umama ozayo uzoshintshela esimweni saso esisha, i-toxemia ne-malaise izohlala esikhathini esidlule, ungazama ukuhlukanisa ukungcebeleka kwakho ngenzuzo, isibonelo:
- bhalisa ekliniki yokuzivocavoca kwabesifazane abakhulelwe;
- yenza aqua aerobics, pilates, yoga.
Ukwenza imidlalo ngokukhulelwa ekhaya
Ukukhetha iqoqo lokuzivocavoca ngokwakho, kufanele ucabangele izici zomzimba eziguqukayo njalo namakhono abesifazane. Njengomthetho, ukuvivinya ekhaya ngesikhathi sokukhulelwa ku-trimester yesibili kubandakanya isethi yokuzivocavoca, ukuqinisa imisipha yomzimba ye-perineum, isifuba, ukwandisa ukuhamba komgogodla, kanye nezindlela zokuphefumula.
Nazi ezinye zazo:
- Esikhundleni sokuhlala, ekukhunjweni, phakamisa ingalo eyodwa futhi welula kuze kube yilapho sizizwa ukuthi izihluthulelo zisuka kanjani ezinkalweni kuya esikhwameni. Bese ugoqa kancane ingalo emgqeni bese uyiyeka ngenkathi ukhulisa. Futhi ngakho izikhathi ezingu-4-5 zesandla ngasinye.
- Simi sibhekene nodonga kude namanyathelo amabili, sincike ngokumelene nalo ngezandla eziqondile. Gwema kancane izingalo zethu emaceleni futhi ngomzamo ubuyele esimweni sokuqala. Phinda usebenzise izikhathi ezingu-10-20.
- Hlala phansi bese ugoba imilenze yakho ngaphansi kwakho, ngezandla zakho ngamadolo akho. Khona-ke siphakamisela izandla zethu ezingeni lesifuba nangokungcolisa thina sinezela izintendana ngokuqinile. Sihlala kule ndawo cishe imizuzwana emihlanu.
- Futhi, isikhundla sokuqala sihlezi, imilenze iguqa ngamadolo futhi icindezelwe ngokumelene nesiqu. Kancane kancane sishaya izandla engxenyeni yangaphakathi ye-femur, esele i-сек engu-10 kusikhundla esinjalo.
- Salala ngakwesobunxele, sibeke isandla sethu sobunxele ngaphansi kwekhanda, futhi isandla esinene siphezulu phambi kwethu. Uma sifuna ukuphuza, sizama ukuphumula, futhi lapho siphumelela ukuphumula sifaka umlenze wokunene wezinyawo ngonyawo olugobile, bese usinciphisa kancane kancane.
- Ukuqinisa umshini wesisu, sifinyelela kuzo zonke ezine, gcina imhlane yethu iqondile, ikhanda liyaqhubeka nomugqa womgogodla. Khona-ke sigubha umhlane wethu nge-arch, kuyilapho sihlupha imisipha yomzimba.
Ngaphezu kwalokho, izakhiwo zokuzivocavoca zingase zenziwe ngezinye izivivinyo ezifanayo, ngakho-ke isikhathi sokusebenza asizange sidlule imizuzu engu-30-35.
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