Naphezu kweqiniso lokuthi odokotela batusa ngokuqinile ukwenza imishanguzo elula eyokuqala ekukhulelwe, abesifazane abaningi bayabenqaba. Abanye bathi akukho isikhathi esanele, abanye bakhononda ngomthwalo wokusebenza ngokweqile emsebenzini, kodwa kaningi isizathu siwubucayi obukhulu kakhulu. Kodwa ukuqaliswa kwezinto ezilula kakhulu, ezithatha amaminithi angu-10-20 kuphela, kuzosiza hhayi nje kuphela ukwakha kabusha izinto ezilula ukuthola izinto ezintsha, kodwa futhi nokugwema i-toxicosis ebuhlungu ngisho nokusiza ukulethwa kwezidingo.
Yiziphi izindlela ongayenza uma ukhulelwe ekuqaleni?
Ukuzivocavoca okuvunyelwe kwabesifazane abakhulelwe ku-trimester yokuqala akuzona eziyinkimbinkimbi noma ezihlukahlukene. Kule nkathi, ngokuphambene nalokho, kudingeka uqaphele kakhulu, ugweme ukuqeqesha emaphepheni, noma yikuphi uhlobo lokugxuma, nokuphakamisa izisindo (kufaka phakathi nokuya ejimini). Imithwalo enjalo ingabangela ukuvinjelwa okusebenzayo kwesibeletho nokuqeda ukukhulelwa.
Ukufaneleka kwabesifazane abakhulelwe: Ukuzivocavoca
Kodwa awukwazi ukuyeka umthwalo nhlobo, kudingekile kuphela ukwenza umzimba wokunconywa owenzelwe abesifazane besifazane abakhulelwe ku-trimester yokuqala. Isibonelo, lezi zivivinyo ezilandelayo zingabandakanywa eziyinkimbinkimbi:
- Ukuvivinya umzimba (ukuphumula). Hamba ncamashi, izinyawo zihambisana nomunye nomunye, imilenze ebubanzi besikhumba, izandla ngokukhululeka emzimbeni, ikhanda likhishwe, isisu sithathwe, amahlombe aqondiswe. Kulesi sikhundla, yenza ubuhlungu ngokuvumelana nemithetho ye-pilates: njengokungathi kukhona ibhaluni phakathi kwezimbambo, ezithintekayo ngokuphefumulela futhi zehla ekuphumeni. Phinda izikhathi ezingu-10.
- Ukuqinisa imisipha yesifuba. Faka ngokuqondile, amahlombe asakazeka, imilenze ububanzi behlangothini ngaphandle, izingalo ezingeni lesifuba zigobile emaceleni, izintende zihlangene. Faka futhi uphazamise izintende zezandla zakho, bese u-exhale, uqondise u-shayela esifubeni, bese ubeka izandla zakho esimweni esifanele. Khumula. Phinda izikhathi ezingu-8-10.
- Ukuzivocavoca abesifazane abakhulelwe emadodeni (ukuqinisa imisipha ye-pelvic). Sukuma uqonde, imilenze iguqe ngamadolo ebubanzi bamahlombe, izandla ezingaphambi komlenze. Okokuqala ujikeleze isikhumba sakho ngakwesokudla, uchaza umbuthano, bese ushiya. Phinda izikhathi ezingu-5.
- Ukuzivocavoca kusuka emakhonweni angasetshenziswa emathunjini (for muscle oblique). Vuka ngokuqondile, imilenze ndawonye, izandla ezinhlangothini. Umlenze owodwa ugoqa emadolweni, futhi ume ngomzuzwana, wabeka unyawo phambili, bese uhlangothini nangemuva. Phinda usebenzise izikhathi ezingu-5 zomlenze ngamunye.
- Ukuzivocavoca ngemisipha yomhlane nemilenze. Uhlezi phansi, imilenze eqondile isakaze eceleni, ubeke amasokisi akho kuwe, izingalo zisakaze zihlukaniswe phansi. Uma uphazamisa, shintshisa umzimba ngendlela eyodwa, lapho uphumelela uthatha isikhundla sokuqala, ekuphefumuleni okulandelayo - okuyi-curl ngakolunye uhlangothi. Phinda izikhathi ezingu-5 kusiqondiso ngasinye.
- Ukuzivocavoca umzimba wokuphumula (ukuzivocavoca okunjalo ngesikhathi sokukhulelwa akumele kunganakwa!). Hlala ngemilenze yakho inqwabelane ngaphansi kwakho, izintambo ezithinta izithende zakho, uthinte izingalo zakho phambili, zama ukuthinta ikhanda lakho ebunzini lakho. Sula izingalo zakho phambili kancane, bese uphumule. Phinda izikhathi eziningana. I-positi iphakanyiswa ekuqedeni i-complex, nokuphumula phakathi kokuzivocavoca.
Yikuphi ukuzivocavoca okungenziwa ngesikhathi sokukhulelwa, akuxhomeki nje kuphela esikhathini, kodwa nakubantu bakho. Uma ngesikhathi sokubulawa uzizwa ungahambi kahle, khona-ke lo msebenzi kufanele umiswe futhi uthathe indawo enye.
Ngaphezu kwalokho, ungakhohlwa ukuthi ukuzivocavoca kwabesifazane abakhulelwe ku-trimester yokuqala kufanele kube lula, kodwa lesi sikhathi sithatha amasonto angu-14 kuphela. Ngemuva kwalesi sikhathi, ungakwazi ukukhokhela umthwalo omkhulu (isibonelo, ukuzivocavoca kwabesifazane abakhulelwe abanama-dumbbells, avunyelwe ezinsukwini ezizayo).