Ukuzivocavoca kungenziwa nini futhi nini ngemuva kokubeletha

Abesifazane abaningi uma izingane zabo sezike zacabanga ukubuyela esimisweni sabo sokuzivocavoca umzimba, kepha-ke, kufanele balinde isikhathi esikahle sokugwema ukuzibeka engcupheni.

Ubuhle ekukhulelweni

Ukulinda kangakanani ukuzivocavoca futhi ngemuva kokubeletha

Kufanele ube nokubekezela okuncane uma kukhulunywa ngokuthola umugqa, Akudingeki ukuthi sigxile noma sigxile emizamweni yethu yokwehlisa isisindo, okubalulekile ukuthi izitho zangaphakathi zibuyele endaweni yazo, ngoba iphansi le-pelvic kuye kwadingeka ukuthi lisekele isisindo esandayo sesibeletho ngesikhathi sokukhulelwa, futhi kufanele liqiniswe ngoba uma singayiqinisi leyo ndawo, kungadala ukungasebenzi komchamo noma ukungasebenzi kahle kwezocansi.

Ngakolunye uhlangothi, uma uthatha isinqumo sokuncelisa ibele, uzokwehlisa isisindo kalulaKusukela ukukhiqiza ubisi lwebele, izinqolobane zamafutha ezigcinwe emzimbeni ngesikhathi sokukhulelwa ziyasetshenziswa.

Ukuphendula umbuzo wesikhathi, nokuthi ulinde isikhathi esingakanani ngaphambi kokwenza noma yimuphi umsebenzi womzimba futhi, kuzohlala kuncike ezintweni ezahlukahlukene: ifomu lomzimba, iminyaka kamama, uhlobo lokudiliva, noma ngabe kwenziwa ngokuhlinzwa noma ngokulethwa kwemvelo futhi ngaphezu kwakho konke, isimo sephansi le-pelvic uma usuthole ingane.

ukudla kwengane

Izinyathelo zokuqala

Into yokuqala okufanele ukwenze ukuqinisa iphansi le-pelvic, futhi okuhle kulokhu ukwenza izivivinyo zeKegel. Uma ukululama kukuhle futhi bekungekho episiotomy (ukusikeka okwenziwe ku-perineum yowesifazane, kusuka ekhoneni elingemuva le-vulva elibheke endunu) uma kungekho kuthungwa noma izinyembezi, Ukuzivocavoca kukaKegel Kungenziwa ezinsukwini ezimbalwa ngemuva kokubeletha.

Siyakugcizelela lokho Lezi zeluleko nezenzo zesikhathi esizayo kufanele kuxoxwe ngazo ngumbelethisi, ngakho-ke uzokhombisa ukuthi yisiphi isikhathi esihle sokuqala.

Ukuzivocavoca kokuqala okunconywayo kukhona ukuzelula, i-yoga, ama-Pilates, ukuhamba, ukubhukuda, ukuhamba ngebhayisikili, njll.. Lezi zinhlobo zokuzivocavoca, uma zenziwa ngokucophelela, zingenziwa ngemuva kwezinyanga ezimbili zokuqala ngemuva kokubeletha.

Yiziphi izivivinyo ezinhle kakhulu?

Lapho owesifazane eqala ukuzizwa ekulungele, yisikhathi esihle sokuqala ukuzivocavoca umzimba ngokunensa nangokuphepha. Akufanele nanini siziphoqe ukuthi senze noma ikuphi ukuzivocavoca umzimba uma singazizwa kahle, ngoba kungaba nokuzuzisa futhi kubangele ukungalawuleki.

Ukukhuluma ngokuzivocavoca okubahlukanisa njengabangcono noma okubi kakhulu ukwenziwa ngemuva kokubeletha kungumsebenzi onzima, ngoba ukubeletha ngakunye nowesifazane ngamunye banezimo zomzimba ezihlukile. Ngayinye inezici zayo ezihlukile, imikhuba yayo yansuku zonke nezintandokazi zayo.

ingane ecasukile ikhala

Ithoni umzimba wonke

Ekuqaleni, bangenza izivivinyo ezilula ekhaya, kusuka kuma-push-ups, i-yoga, ukuzelula, ama-Pilates, njll. Ukuzivocavoca nokusebenza ngamandla kungafika kamuva. Lapho owesifazane ezizwa enamandla, Ungaqala ukuzivocavoca okulula kwe-aerobic, ukuhamba, ukumasha, noma ukubhukuda.

Ithoni phansi okhalo

Njengoba sithuthukile, indawo ehlupheka kakhulu ngesikhathi sokukhulelwa nangesikhathi sokubeletha iyindawo ye-pelvic, ngakho-ke izivivinyo zokulondoloza nokubeka ithoni kule ndawo zikulungele ukubuyisela okujwayelekile. Kunokuzivocavoca okuhlukahlukene okufana ne- Kegel noma lezo esingazenza ngosizo lwe-fitball.

Amathoni nezinqe

Uma ubheka ukuthambisa indawo ebabazekayo nezinqulu ngemuva kokubeletha, kufanele wenze izivivinyo zasendaweni, ukuzivocavoca umzimba okushisa amakholori namafutha ngokujwayelekile. Ngalo mqondo, ungancika ekuhambeni okude emaphandleni, noma ekuhambeni okude edolobheni, ukugibela ibhayisikili, ibhayisikili lokuzivocavoca uma unayo noma ubhukuda echibini noma olwandle, uma kungenzeka.

Ngaphezu kwalokho, ngokunakekela nangemva kwesikhathi esifanele, ungakwenza futhi squats noma ukukhuphuka izitebhisi, usebenzise ngokunenzuzo wonke umzuzu wokuzivocavoca futhi gwema ikheshi.

Tone amabele

Ukuthambisa isifuba, ukuzivocavoca okuthile kungenziwa ukusiqinisa, ungafaka izandla zakho ndawonye bese ubambelela phambi kwesifuba, ama-push-up, Njll

Futhi, khumbula ukuthi uma uncelisa kufanele uhlale unamanzi amaningi ukuze ungalokothi untule uketshezi.

Phuza amanzi ngesikhathi sokudla

Jabulela ukuzivocavoca nengane yakho

Enye yezinto ezanelisa kakhulu ukuzivocavoca nengane, okuhlangenwe nakho okusha ukudala izinkumbulo ezintsha. Ukungabi nesikhathi kungacindezela, ngakho-ke ungathola isikhathi sokuthula, esikhululekile sokuzivocavoca nengane yakho ekhona.

Ungaphuma uye ku- hamba nengane ku stroller ngenkathi ephumula ngokuthula futhi uzivocavoca umzimba wakho uhamba ngokushesha, ngemithambeka noma ezindaweni ezigcwele.

Ukuzivocavoca nengane yakho kuyindlela enhle ukuze ungahlukani nengane yakho bese uqala ukuma. FUTHINgalo mqondo, akuyona yonke imidlalo efanelekileIsibonelo, asikwazi ukugibela ibhayisikili nengane, noma siye kobhukuda ngemuva kwezinyanga zokuqala, kepha-ke, ukuhamba naye, ezinye izivivinyo ze-yoga ekhaya noma ama-Pilates atholakala kakhulu.

Ngakolunye uhlangothi futhi ungazivocavoca nabanye omama ukuze ufunde kokuhlangenwe nakho kwabo, Imvamisa kungokuhlangenwe nakho okuhle futhi kukhulisa nogqozi lokwenza ezemidlalo nokulahlekelwa amakhilogremu ambalwa. Ngalo mqondo, abashadikazi bangakhuthazwa futhi ukuthi benze ezemidlalo nokuzivocavoca umzimba kanye nawe nengane ukukhulisa izibopho zomndeni.

Yimisebenzi ezuzisa kakhulu kuwo wonke umuntu.

Qaphela lezi zimpawu

Ukuvivinya umzimba nokuvivinya umzimba phakathi namasonto okuqala nakho kungadala ezinye zezimpawu okufanele sizicabangele ukuthi siphapheme. Uma uzwa ubuhlungu noma unanoma iyiphi yalezi zimpawu, unganqikazi ukubonana nombelethisi wakho noma udokotela wezifo zabesifazane. Impilo yakho kuqala.

  • Uma Ukukhishwa kwesitho sangasese sowesifazane kuba bomvu kakhulu futhi kuchichima ngokwengeziwe.
  • Unokopha esithweni sangasese futhi kuvela lapho ubucabanga ukuthi kuphelile.
  • Uzwa ubuhlungu ngenkathi uzivocavoca kungaba amalunga noma imisipha.
  • Yiba nokungaphatheki kahle nobuhlungu ku indawo yokubelethisa.

Misa izindlela zakho zezemidlalo uma uzizwa unale mibandela elandelayo:

  • Uma uzizwa ukhathele futhi awunawo amandla.
  • Uma imisipha yakho ibuhlungu isikhathi eside kunokujwayelekile ngemuva kokudlala imidlalo.
  • Uma ukushaya kwenhliziyo ekuphumuleni kuyavuka.

Yehlisa ijubane lakho lokuzivocavoca umzimba noma uthathe ikhefu uma ubona okulandelayo:

  • Uzizwe ngikhathele hhayi ngamandla amaningi.
  • Imisipha yakho izwa ubuhlungu isikhathi eside kunokujwayelekile ngemuva kokuzivocavoca.
  • Uma ukushaya kwenhliziyo iphakanyiswe ngaphezu kokushaywa okuyishumi ngomzuzu kunokujwayelekile. Ngalokhu, kunconywa ukuthi ubheke ukushaya kwenhliziyo yakho ngokuphumula njalo ekuseni ukuze wazi amanani.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.