Nangona kunjalo ukuba oogqirha bancomela ukuba benze imisebenzi ekhethekileyo elula kwimigangatho yokuqala yokukhulelwa, abaninzi abafazi bayayenqaba. Abanye bathi akukho xesha elaneleyo, abanye bakhononda ngomthwalo wokusebenza ogqithiseleyo emsebenzini, kodwa ngokuqhelekileyo isizathu esona silula kakhulu. Kodwa ukuphunyezwa kwinkimbinkimbi elula, ethatha imizuzu engama-10 ukuya ku-20 kuphela, kuya kunceda ukuba kungekho kuphela ukuvuselela i-organic organism ukuze ivelise izinto ezintsha, kodwa nokuphepha ukunyusa i-toxicosis kunye nokulungiselela ukuhanjiswa.
Ziziphi iimpawu ongazenzayo ezikhulelwe kwiindawo zokuqala?
Ukuzivocavoca okuvumelekileyo kwabasetyhini abakhulelweyo kwi-trimester yokuqala abaxakekanga okanye bahlukeneyo. Ngeli xesha, ngokuchaseneyo, kufuneka uqaphele kakhulu, ugweme ukuqeqeshwa kumaphephandaba, naluphi na uhlobo lokuxuma, nokuphakamisa izisindo (kuquka ukuya kwindawo yokuzivocavoca). Imithwalo enjalo inokukhokelela ekuveleni okusebenzayo kwesibeleko nokupheliswa kokukhulelwa.
Ukunyaniseka kwabasetyhini abakhulelweyo: Ukuzivocavoca
Kodwa awukwazi ukuyeka umthwalo kuzo zonke, kubalulekile kuphela ukwenza ukuqeqeshwa okusemgangathweni okwenziwe ngabafazi abakhulelweyo kwi-trimester yokuqala. Ngokomzekelo, oku kulandelwa kwezi zilandelayo zingabandakanywa kwinkimbinkimbi:
- Ukuzilolonga (ukuphumla). Yima ngokukodwa, iinyawo ezihambelana nomnye, imilenze ebubanzi beeplavis, izandla ngokukhululeka emzimbeni, ikhanda liyakudityaniswa, isisu sinyathelwe, amahlombe aqondiswe. Kule ndawo, yenza ukucwina ngokwemiqathango ye-pilates: njengokungathi kukho ibhaluni phakathi kwezimbambo, ezithintela ngokuphefumlelwe kwaye zisehla ekuphumeni. Phinda kathathu.
- Ukuqiniswa kwezihlunu zesifuba. Faka ngokuthe ngqo, amahlombe asasazeka, imilenze ububanzi beenyawo ngaphandle, iingalo zesifuba zigobile kwiintloko, iintendelezo zidibeneyo. Ukufakela kunye nokunyathelisa iintende zezandla zakho, uze uphumelele, uqondise i-brush kwisifuba, ngelixa ugcina izandla zakho kwisithuba esifanelekileyo. Hlaziya. Phinda u-8-10 maxesha.
- Ukuzivocavoca kwabasetyhini abakhulelweyo kwizikhwelo (ukuqinisa imisipha ye-pelvic). Sukuma uqonde, imilenze iguqa ngamadolo ebubanzi bamagxa, izandla kwi-front front of the thigh. Okokuqala ujikeleze i-pelvis ngakwesokudla, uchaza isangqa, uze ushiye. Phinda amaxesha amahlanu.
- Ukuzivocavoca ukusuka kumanqaku atyunayo kwisisu esiswini (i-oblique muscle). Yimani ngqo, imilenze kunye, izandla kumacala. Umlenze omnye uguqa emadolweni, kwaye umi okwesibini, ubeke unyawo oluphambili, uze ube kwicala nasemva. Phinda usebenzise izihlandlo ezi-5 ngomlenze ngamnye.
- Ukuzivocavoca iimisipha zomva kunye nemilenze. Ukuhlala phantsi, imilenze eqhelekileyo isasazeka, zibeke iisokisi zakho ngokwakho, iingalo zixhaphake zithe zahlukana. Xa ungenelela, phambukisa umzimba kwicala elinye, ekuphumeni kwemoya uthathe isikhundla sokuqala, kwisithuba esilandelayo sokuphefumulelwa kwindlela enye. Phinda amaxesha ama-5 kwicala ngalinye.
- Ukuphucula ukuzivocavoca (okokuzilolonga umzimba ngexesha lokukhulelwa akumele kubekho nantoni na!). Hlala ngeemilenze zakho ziphephe ngaphantsi kwakho, izibonda zithinte izithende zakho, zitsala iingalo zakho phambili, zama ukuchukumisa ebunzini lakho ngebunzi. Tyalela iingalo zakho phambili, uze ukhululeke. Phinda amaxesha amaninzi. I-positive iphakanyiswa ukuzalisa ubunzima, kunye nokuphumla phakathi kokuzivocavoca.
Ziziphi iindlela ezenziwa ngethuba lokukhulelwa, akuxhomeki nje kuphela kwixesha, kodwa nakwimeko yakho yokuphila. Ukuba ngexesha lokwenza uziva ungathandeki, ngoko umatshini kufuneka umiswe kwaye utshintshwe omnye.
Ukongezelela, musa ukulibala ukuba ukuqeqeshwa kwabafazi abakhulelweyo kwi-trimester yokuqala kufuneka kube lula, kodwa eli xesha liphela kuphela kwiiveki ezili-14 kuphela. Emva kwesi sihlandlo, unako ukufumana umthwalo omkhulu (umzekelo, ukuzilolonga kwabasetyhini abakhulelwe abanezithofu, ezivunyelwe kumhla kamva).