Ukuzivocavoca kwabesifazane abakhulelwe ku-trimester yesithathu kudingekile: ukulungiswa komzimba kokubeletha kuqala futhi isisindo somzimba womama olindelekile sanda kakhulu, okwenza imisipha nomgogodla badinga ukuqeqeshwa ngokomzimba njalo. Phakathi nalesi sikhathi, ngokuphelele konke ukuqeqeshwa okungenziwa enkundleni yokuqala nokubili kokukhulelwa kuvunyelwe, kodwa kungcono ukunikeza okukhethwa kukho okukhethwa kukho okuhlukile.
Ngimiphi imizimba engokwenyama engayenzela abesifazane abakhulelwe?
Uma wenza izivivinyo ezikhathini zangaphambili, usuvele wazi ukuthi yini ongayenza ngesikhathi sokukhulelwa nokuthi yiziphi ongakwazi ukuzenza. Kuhlu olungavunyelwe ukugxuma, ukugijima, imidlalo yemidlalo kanye neminye imisebenzi engabangela isisu. Ku-trimester yesithathu yazo zonke ukuhlukahluka kumele kugxile kuphela kulawo mavivinyo ongawenza ukuhlala. Kuphephile ukuhlala ezintweni ongakhetha ngazo nge-fitball noma ukwenza izinkimbinkimbi, uhlezi emceleni ophansi.
Ukuzivocavoca kokulahlekelwa isisindo kwabesifazane abakhulelwe akuphephile ngaso sonke isikhathi, ngaphandle kokuzuza kwesisindo kulokhu kuyisici semvelo somzimba wesifazane. Manje kungcono ukuqinisa imisipha, futhi ulahlekelwe isisindo ngemuva kokuzalwa. Kodwa ungakhohlwa ngomsebenzi womzimba manje, kuzoba lula kuwe ukubeka umbala ukuze uthole isibalo ngemuva kokuzalwa kwengane.
Ukuzivocavoca nge-fitbole futhi ngaphandle kwabesifazane abakhulelwe
Zonke izivivinyo ezenzelwe emuva kwabesifazane abakhulelwe ziyanconywa ukuba zenze ukuhlala ku-fitbole. Ngoba ikuvumela ukuba unciphise umthwalo emgodleni bese unciphisa umthwalo emzimbeni. Kodwa-ke, uma wena ne-fitball ungakwenzi nabangane futhi ngezinye izikhathi uwa kuwo, kungcono ukuthatha ukuzivocavoca okufanayo ngaphandle kwebhola, ngoba noma yikuphi ukuwa nokugaya kuyingozi kuwe nomntwana.
Uma usetshenziselwa ukujoyina i-ballball, khona-ke ungenza ngokuzenzekelayo umzimba obanzi wezinyanga zokukhulelwa kwabesifazane abakhulelwe ku-3rd trimester:
- Ukufudumala: ikhanda liyajika. Hlala ku-fitball, uqondise emuva futhi uphendule kancane kancane ikhanda lakho. Yenza izikhathi ezingu-10.
- Ukufudumala: ukuphazamisa umgogodla. Hlala ku-fitball, uqondise emuva, usakaze izingalo zakho ezinhlangothini ezihambisana phansi. Ngokuphefumlelwe, vula umzimba ohlangothini, ekuphumuleni uphinde ubuyele esimweni sokuqala. Ngomphefumulo olandelayo, kholwa ngenye indlela. Phinda izikhathi ezingu-5-6 ukuze uthole isiqondiso ngasinye.
- Ukuzivocavoca ngemuva kwabesifazane abakhulelwe. Hlala phansi "ngesiTurkey", gcina imhlane yakho iqondile, izingalo eziqondile zihlakaze ezinhlangothini, thinta phansi ngeminwe yakho. Faka, phakamisa ingalo yakho yangakwesokudla bese uncike ngakwesobunxele. Beka esinye isandla phansi eduze kwedolo, ugobe kancane elangeni. U-Hips ubambe phansi, usebenzise umzimba kancane kancane, uzizwa ukululazeka kwemisipha. Lapho uphumelela, buyela esimweni sokuqala. Phinda izikhathi ezingu-5 ohlangothini ngalunye.
- Ukuvimbela imivimbo ye-varicose (umsebenzi owusizo kwabesifazane abakhulelwe ngezikhathi ezizayo). Hlala ku-fitball, izinyawo zangebubanzi ububanzi, buye ngqo, ubambe ibhola ngezandla. Ekuphumeni kwamanzi ukukhipha izithende ezivela emhlabathini, ekuphefumulelwe - ubeke unyawo lonke. Esikhathini esiphuthumayo esilandelayo, khipha amasokisi kuphela emhlabathini. Phinda izikhathi ezingu-10.
- Ukuqinisa imisipha yesikhumba kanye nengxenyeni yangaphakathi yethanga. Gxilisa i-fitball ngokumelene nodonga, hlala, uncike kuye, umthathe izinyawo zakho, uncike emlonyeni. Hlala phansi uguqe ngamadolo akho phansi, ubencindezele ngobumnene ngezandla zakho. Yenza lo msebenzi kancane, izikhathi ezingu-5-6.
- Ukwelula kokugcina. Hlala ngezinyawo zakho phansi kwakho, uthinte izithende zezithende zakho, uphonsa izingalo zakho phambi kwakho, uhlose ukuthinta ebunzini nebunzi lakho. Yelula phambili ezandleni zakho uphumule. Phinda izikhathi ezingu-3-5.
Ukugxila ikakhulukazi kule nkathi kufanele kunikezwe umzimba wokugqoka ngemuva kokukhulelwa, njengoba ukwanda okuthe xaxa kwesisindo somzimba kuyingozi kakhulu empilweni yomgogodla. Ukuzivocavoca kwabesifazane abakhulelwe ku-trimester yesi-3 kuzokusiza uhlale unesimo sengqondo esihle, kalula udlule ngokubeletha futhi ngokushesha ubuyeke isibalo sakho.