Kubalulekile ukuqonda ukuthi ukusebenza okudlulisiwe kudinga kowesifazane isikhathi eside sokuvuselelwa. Kodwa-ke, lokhu akusho ukuthi kubalulekile ukushiya i-gymnastics ebonakalayo ngemuva kokusinda bese ulinda umzimba ukuba ubuyele esimweni esivamile.
Ingabe lesi sibeletho sihlala siphelile ngemva kokuphela kwesisu?
Ngenxa yokuthi imisipha yemilenze, isisu, ingemuva nezingalo "zivilapha" ngesikhathi sokubeletha, umama ubuka isisu esisongelayo nesisindo esingathandeki phezu komswakama. Lokhu kuphazamisa kakhulu futhi kuyamcasula owesifazane onokwemvelo ozihlolisisa futhi othanda ukuphelela. Ungakhathazeki, imisipha izobamba, kodwa idinga usizo.
Isisu sishiya nini ngemuva kwe-cearean?
Konke kuxhomeke ekuziphatheni komzimba kanye nokutholakala kwemisipha yomzimba kuya ekuzivocavoca umzimba. Ukuthatha umdlalo ngemuva kokuba i-cearean iqhubekele kakhulu le nqubo. Akekho udokotela othize ozokutshela isikhathi esiqondile sokuthola isibalo esihle. Amanye omama aqaphela ukuthuthukiswa ngenyanga, kanti abanye bangakwazi ukuhlala nesisu sokuphila. Lokhu akusho ukuthi udinga ukulahla izandla zakho futhi ungazami ukubuyisa ifomu. Ngisho nangemva kokubeletha kwesibili, isisu singaba nesibhakabhaka futhi sihle.
Ukuzivocavoca ngemuva kwesigaba se-cearean
Kukhona ukunyakaza okuyisisekelo okuhloswe ngazo ekuthuthukiseni ukusakazwa kwegazi emaphethelweni nasezimbilini zomzimba, ukuhlanza isibeletho kanye nesiswini kusuka ku-lousy, ukwandisa ithoni ye-muscle kanye nombuso jikelele womzimba.
Kudingeka ukuthi ihlelwe phansi, izikhathi ezingu-10 ngalendlela:
- ukugoba nokuguqula unyawo;
- bajikeleze ngezindlela ezahlukene;
- cindezela bese ukhulula izintambo;
- zama ukugoba futhi udonse umlenze ngamunye.
Ukuzivocavoca okuphefumulayo emva kokupheka
Kuyoba ukuzivocavoca kwakho kokuqala ngemva kokubeletha. Ukuphefumula ngesikhathi sokuzivocavoca kufanele kube nokunye okujulile nokuzolile, okuvamile futhi ngokulibaziseka. Faka lokhu kuqala kwisifunda se-thoracic, bese uthola isisu. Esikhathini esilandelayo, kubalulekile ukufaka isisu ngesondlo bese udweba ekuphumuleni. Kunoma yikuphi, sisekela indawo yomthunzi. Gcwalisa ama-gymnastics ngokuphefumula okufushane kanye nokuphefumula okude.
Cindezela ngemuva kwesigaba sokudla
Ukuqeqesha imisipha yomzimba kunconywa emva kwezinyanga eziyisithupha emva kokusakaza. Umthwalo udinga ukwanda kancane kancane, uqaphele ukusabela komzimba. Noma yiziphi izimpawu zobuhlungu esifundeni sezembe ziyoba uphawu olukhomba
Bodyflex emva cearean
Indlela yokuphefumula umzimba we-bodyflex ikuvumela ukuba uthole isisu esiqinile nesigqoko esiqinile , ngaphandle kokuzama ukuzikhandla. Isekelwe kwisethi yokuzivocavoca okuhlobene nokubamba umoya nokuphefumula i-diaphragm.