Ukuzivocavoca emva kokubeletha

Ukuzivocavoca emva kokubeleka akuyona nje into efunekayo evumela ukuba inani lakho libe ngcono kwaye lihle ngakumbi ngexesha elincinane, kodwa kwakhona indlela yokunciphisa uxinezelo lwangemva kokuphuma. Abasetyhini abancedisa umzimba wabo ukuba bafumane ngendlela enjalo, njengommiselo, kungekudala bafumana imeko efanelekileyo yezempilo kunye nomoya onomdla womoya.

Ukuzivocavoca ukubuyisela emva kokubeletha

Ukuzilolonga komzimba emva kokubeleka, okunokuthi kwenziwe ngexesha lokuqala, kuncinci kakhulu. Kwaye abo baye bafumana ubunzima bokuzalwa okanye icandelo le-laarean, kwanezo zikhetho aziyi kusebenza. Umsebenzi olula kwaye ufinyeleleke kakhulu, uvunyelwe ukwenza ngisho neveki zokuqala emva kokunikezelwa, "ukuphefumula kwesisu":

1. Uxoxe emhlane wakho, kunye nemilenze yakho igobile, kwaye iinyawo zakho aziyikudiliza umgangatho. Ukuchukumisa ngokujulile ngeempumlo, kwaye ngokuqhuba ukuphuma, udwebe kakuhle esiswini. Isisu sisigxina kule ndawo malunga nemizuzwana emi-5 ukuya kweye-7, uze uphefumule njengesiqhelo. Emva koko, isisu kufuneka sikhululeke, kwaye ukuphindaphindiwe. Kwinqanaba lokuqala, ukuphindaphinda kwama-8-10 anele, kodwa ngexesha eli nani lifuna ukwandiswa de ube ufikelele ku-25.
2. Emva kweveki, umsebenzi uya kusebenza ngokulula, ukuba usebenza rhoqo imihla. Xa uvakalelwa oku, phikisa umsebenzi wakho: ekuphumeni komzimba, kungekhona nje ukuxininisa umshicileli, kodwa udibanise izikhwelo ezisuka phantsi, ngelixa ugcina ulini luxinzelele phantsi. Lo msebenzi kufuneka uqalise ngokuphindaphinda kwe-10 uze ufike kuma-25 ngexesha.

Lo msebenzi ukhuthazwa ukuba usebenze ukususela ngomhla wokuqala emva kokuzalwa de ukuya kwiiveki ezimbini ukuya ezintandathu. Kuya kunceda ukuqinisa imisipha yeendaba kwaye ngokukhawuleza ibuye.

Ukuzivocavoca ngesifuba emva kokubeleka

Phys. Ukuzivocavoca emva kokubeletha kufuneka kufezekise indawo yesifuba namagxa, njengoko utshintsho luchaphazela le ndawo. Ngokuqhelekileyo ukusetyenziswa okumbalwa kuphela okwaneleyo:

1. Ukuma okanye ukuhlala esihlalweni esinomqolo osisigxina kunye nesisu esiqinileyo, sasaza izibonda zakho kumacala kunye namanqanaba esifuba sakho, gcaza izandla zakho kwisitshixo. Cinezela iintendelezo zakho ngokumelene nomnye, ubambe umzuzu woxinzelelo kwiimitha ezi-5-7 kunye nokuphumla. Phinda u-10-15 amaxesha kwiindlela ezimbini.
2. Yima ubuso bakho eludongeni, iinyawo zakho ububanzi bubanzi. Yenza i-push-ups ephosakeleyo eludongeni, ngelixa uqinisekisa ukuba iinqununu zifana nomzimba. Phinda u-10-15 amaxesha kwiindlela ezimbini.

Kegel umzimba emva kokubeletha

Kufuneka ukuba uve ngeendlela zokusebenzisa uKegl emva kokubeletha. Lo msebenzi uqeqesha imisipha ebusweni, ubuyisela kwakhona indawo yomgangatho weplavic kwaye ngaloo ndlela unceda ekubuyiseni ngokukhawuleza ukubuyisela izitho zesifazane: nakweyiphi na indawo, kufuneka udibanise iisiphako zesisu, njengokungathi ugqiba ukucoka, ubambe umbane iminyaka emi-3-5 uze uphumule. Phinda usebenzise amaxesha angama-20-30.

Naluphi na ubunzima bokuzivocavoca emva kokubeletha kuphephe nje ukuba zibandakanye ukuzivocavoca okunjalo. Nangona kunjalo, ukuba wenza uKegel uqeqesho ngexesha lokukhulelwa , mhlawumbi uziva uncedo lwabo kwinkqubo yesizukulwana.

Ukuzilolonga emva komntwana emva kokubeletha

Ukuze kuqiniswe izihlunu ezinqeni, kubalulekile ukuba ungayinaki into elula Ukuzivocavoca: ukulala ngakwesokudla, udonsa umlenze ongasekhohlo phambili, ushiya efanelekileyo ngokuhambelana nesiqu. Beka isandla sokunene kumadolo asekhohlo. Thatha isandla sakho sekhohlo kude kube lula, vula ikhanda lakho kwaye ushiye ihlombe kwicala elifanayo. Qinisa imisipha yomqolo kunye neengxowa ukunyusa ukuphazamiseka. Bese uphinda ngapha nangapha. Yenza umsebenzi wesihlandlo amahlanu amahlanu kwinqanaba ngalinye.

Ukuzivocavoca okunjalo kumntu emva kokuzalwa akuyi kuthatha ixesha elininzi, kwaye unokwenza nokuba uvelise umntwana ngaphandle koncedo lwabazali kunye nezihlobo. Nangona ukuba konke kubonakala kulula, mhlawumbi uya kuphawula ngokukhawuleza umphumo.