Ngasekupheleni kokukhulelwa, izinguquko zomzimba ziyabonakala kakhulu futhi, umama wesikhathi esizayo uqala ukuzwa isifiso soku uthole isimo. Ngaphambi kokuqala le nqubo, kubaluleke kakhulu ukulinda isikhashana ukuze umzimba wakho ulungele ngokuphelele. Lesi sikhathi sizoncika esimweni ngasinye, ngoba bonke abesifazane abanazo izidingo ezifanayo, futhi ukukhulelwa akufani, kuncane kakhulu ukubeletha.
Ngakho-ke, into yokuqala kufanele ulinde ukuthi i-puerperium iyadlula, okuyisikhathi esincane umzimba osidingayo ukubuyela esimeni saso sokuqala. Kepha ngaphezu kokulinda ukuthi kudluliselwe yedwa, kuzodingeka uthintane nodokotela wakho wezifo zabesifazane ukuqinisekisa ukuthi usukulungele ngokomzimba ukuqala ukwenza imidlalo.
Ngiqala kanjani?
Lapho le nkinga isixazululiwe, kubalulekile ukuthi uchithe isikhathi esithile ucabanga ngohlobo lwezemidlalo okufanele uzilolonge ngalo. Njengoba kungenjalo konke kunconyelwa abesifazane ngemuva kokubeletha. Ngenkathi ukwahlukaniswa kudlula, ungaqala ukuthatha ukuhamba ukuze ujwayele futhi, into ongayenza ngaphandle kwenkinga ngoba ungakwenza ngenkathi uhamba nengane yakho.
Ngesikhathi sokuhlukaniswa, ngaphezu kokuhamba imizuzu engama-30 kuye kwengama-60 nsuku zonke, kunganconywa kakhulu ukuthi qala ukwenza izivivinyo zikaKegel. Ukuthola kabusha ukubukeka kwakho nokuthuthukisa ukubukeka kwakho kubalulekile kuwe, enhlalakahleni yakho nasempilweni. Kepha akumele ukhohlwe ukusebenzisa izindawo zomzimba ezihlupheka kakhulu ngesikhathi sokukhulelwa nokubeletha. Prakthiza izivivinyo zikaKegel nsuku zonke ukuze uqinise iphansi lakho le-pelvic.
Imidlalo ezinconywe kakhulu ngemuva kokubeletha
Ukuqala ukudlala imidlalo, awudingi ukuya esikhungweni semidlalo noma ejimini. Ungaqala ngaphandle ngokugijima, noma uma ujwayele ukugijima, qala ukugijima ngejubane elincane. Ngokolunye uhlangothi, Ukuba nedivayisi yokuzivocavoca ekhaya kuzoba wusizo olukhulu, ikakhulukazi phakathi nezinyanga zokuqala zokuphila kwengane yakho, ngoba uzobe unesikhathi esincane esikhululekile.
Ngakho hamba uye ekhaya ibhayisikili lokuzivocavoca noma umshini wesinyathelo, kungaba yindlela yakho enhle kakhulu ngenkathi kulawulwa izindlela ezintsha. Ngokuqondene nezemidlalo ezinconywe kakhulu kwabesifazane ngemuva kokubeletha, lezi zingcono kakhulu namuhla.
I-abs yengculazi
Lokhu kungenye yemikhuba elandelwa ngabesifazane abaningi ukuze balulame ngemuva kokukhulelwa, ikakhulukazi abesifazane abadumile. Izinzuzo ze-abs ezicindezelayo ziningi, zizokusiza uthuthukise ukuma, ukunciphisa amasentimitha Okhalweni, thuthukisa ukuguquguquka kwakho futhi usize ukuqinisa iphansi le-pelvic. Ungenza lolu hlobo lokuzivocavoca ekhaya, kepha ukuqala, kungcono ukuthi ubhekele izinsizakalo zochwepheshe.
Isisekelo se-hypopressives silele ku- ukuphefumula kanye nokusikwa kwemisipha. Kufanele ukwenze ngamasu afanele wokwenza ukuzivocavoca kahle futhi ngaphandle kokufaka engcupheni.
Ukubhukuda
Ukubhukuda kuyinto omunye wemidlalo ephelele futhi enconyelwe wonke umuntukungakhathalekile ubudala noma isimo somzimba. Ungakwazi nokufundisa amakilasi nengane yakho, into nayo ebaluleke kakhulu kuzuzisa abancane. Ngakho-ke, ngaphezu kokunakekela umzimba wakho, uzobe uchitha isikhathi nengane yakho ngaphandle kwendawo ejwayelekile. Thola isikhungo sezemidlalo endaweni yangakini futhi ngokuqinisekile uzothola amakilasi afanele kakhulu kuwe.
Ama-Pilates
Ngama-Pilates ungathuthukisa ukuma kwakho futhi uzoqinisa yonke imisipha elinyazwe kakhulu ngokubeletha, i-lumbar, i-pelvic nendawo yesisu. Lokhu kuvivinya kunconywa kakhulu kwabesifazane ngemuva kokubeletha, njengoba kuqukethe ukuqinisa imisipha ngokuzivocavoca okunomthelela ophansi. Kuzokusiza uzizwe ungcono ngokomzimba, uzothuthukisa ukuma kwakho futhi, futhi uzokwazi ukuphumula ngenxa yokuthi uzofunda ukuphefumula kahle.
Futhi, kubalulekile ukuthi thembela kusizo lwabasebenzi abaqeqeshiwe. Njengoba ukuma kabi noma ukwenza okungafanele kwalokhu kuvivinya umzimba kungaba nemiphumela emibi empilweni yakho.
Noma yikuphi ukuzivocavoca okukhethayo, Into esemqoka ukuthi uyenza kancane kancane ngaphandle kokuzicindezela ngokweqile. Yize umzimba wakho ushintshile ngokukhulelwa kwakho, ukwenze lokhu ngezizathu ezinhle kakhulu, ukudala nokunikeza impilo. Sekube amasonto amaningi okushintsha, ngakho-ke uzodinga okungenani isikhathi esifanayo ukuze ululame.