Ukuzivocavoca emva kokubeletha akuyona nje into edingekayo evumela ukuba isibalo sakho sibe ngcono futhi sibe mnandi ngesikhathi esifushane, kodwa futhi nendlela yokukhulula ukucindezeleka kokuthunyelwe kwangemva kokubeletha. Abesifazane abasiza umzimba wabo ukuba babuyisele ngale ndlela, njengomthetho, maduzane bathola isimo esihle sempilo kanye nomoya omuhle womoya.
Ukuzivocavoca kokuthola ngemuva kokubeletha
Ukuzivocavoca umzimba emva kokubeletha, okungenziwa ngesikhathi sokuqala, kuncane kakhulu. Futhi kulabo abaye babhekana nobunzima bokubeletha noma ingxenye ye-cearean, ngisho nezinketho ezinjalo ngeke zisebenze. Ukuzivocavoca okulula futhi okufinyeleleka kakhulu, okuvunyelwe ukwenza ngisho nasemasontweni amabili okuqala emva kokubeletha, "ukuphefumula kwesisu":
- Themba ngemuva kwakho, imilenze yakho igobile, futhi izinyawo zakho aziqedi phansi. Ukugxila ngokujulile ngekhala, futhi ngokwenza ukuphuma, ukudweba kahle esiswini. Isisu sitholakale kule ndawo imizuzwana engu-5-7, bese uphefumula njengenjwayelo. Ngemuva kwalokho, isisu kumele sikhululeke, futhi ukuphindaphindiwe okuphindaphindiwe. Esigabeni sokuqala, ukuphindaphinda kuka-8-10 kwanele, kodwa ngokuhamba kwesikhathi le namba idinga ukwandiswa uze ufinyelele izikhathi ezingu-25.
- Ngemuva kwesonto, lo msebenzi uzosebenza kalula, uma uhlanganyela nsuku zonke. Uma uzizwa lokhu, cindezela umsebenzi wakho: ekuphumuleni, hhayi nje kuphela ukucindezela, kodwa futhi uqede izintambo ezivela phansi, ngenkathi ugcina isigqoko siqhube phansi. Lo msebenzi kufanele uqale ngokuphindaphinda izikhathi ezingu-10 futhi ufinyelele kufika ku-25 ngesikhathi.
Lokhu kusetshenzwa kunconywa ukuba kwenziwe kusukela ngosuku lokuqala emva kokuzalwa kuze kube amasonto amabili kuya kwamasonto ayisithupha. Kuzosiza ukuqinisa imisipha yabezindaba futhi maduzane ululame.
Ukuzivocavoca ngesifuba ngemuva kokubeletha
Phys. Ukuzivocavoca emva kokubeletha kufanele kubhekise ngempela endaweni yesifuba namahlombe, njengoba izinguquko zithinta le ndawo. Ngokuvamile ukuqeqeshwa okumbalwa kuphela okwanele:
- Ukuma noma uhlezi esihlalweni esinomhlane we-flat nesisu esiqinile, welula izimbambo zakho ezinhlangothini nasemaceleni esifubeni sakho, faka izandla zakho ekukhiyeni. Cindezela izintende zezandla zakho ngomunye nomunye, ubambe umzuzwana wezinkinga ezinemizuzwana engu-5-7 nokuphumula. Phinda izikhathi ezingu-10-15 ngezindlela ezimbili.
- Hlala ubuso bakho odongeni, ububanzi bezintendana zakho ububanzi. Yenza ama-push-ups kancane kancane odongeni, ngenkathi uqinisekisa ukuthi izingxube zifana nomzimba. Phinda izikhathi ezingu-10-15 ngezindlela ezimbili.
I-Kegel umzimba emva kokubeletha
Kumelwe ukuba wezwa ngokusetshenziswa kukaKegl ngemuva kokubeletha. Lo msebenzi uqeqesha imisipha ejulile, ubuyisela indawo yesigcawu socansi futhi ngaleyo ndlela kusiza ekubuyiseleni okusheshayo ukuze ubuyisele izitho zesifazane: kunoma yisiphi isikhundla, udinga ukucindezela izicubu zesisu, njengokungathi uqeda ukuchama, ubambe umthamo wamasekhondi angu-3-5 uphinde uphumule. Phinda usebenzise izikhathi ezingu-20-30.
Noma yikuphi okuyinkimbinkimbi yokuzivocavoca ngemuva kokubeletha kuphoqelekile ukuthi kufake ukuvivinya okunjalo. Kodwa-ke, uma wenza uKegel umzimba ngesikhathi ukhulelwe , kungenzeka ukuthi wazizwa usizo lwabo enkambeni yobudala.
Ukuzivocavoca ngemuva ngemuva kokubeletha
Ukuze uqinise imisipha yesiqhwa, kubalulekile ukunganaki ukulula okunjalo
Ukuzivocavoca okunjalo ngesibalo emva kokuzalwa ngeke kuthathe isikhathi sakho esikhulu, futhi ungabenza ngisho noma ukhulisa umntwana ngaphandle kosizo lwamannies nezihlobo. Naphezu kokuthi konke kubonakala kulula, cishe uzobona ngokushesha umphumela.