Ukuzivocavoca kwabasetyhini abakhulelweyo kwi-trimester yesithathu kubalulekile: ukulungelelaniswa komzimba wokubeletha kuqala kwaye ubunzima bomzimba bomama obalindelekile bunyuke kakhulu, okwenza izihlunu kunye nomgudu zifune ukuqeqeshwa ngokomzimba rhoqo. Ngeli thuba, yonke into eyenziwa yimiqathango yokuqala yokukhulelwa iyavunyelwa, kodwa kuyona nto ibhetele ukukhetha izinto ezahlukeneyo zokuhlala.
Ziziphi iindlela zokuzivocavoca endizenzayo kubafazi abakhulelweyo?
Ukuba wenza iimvavanyo kumaxesha adlulileyo, ngoko sele usayazi ukuba yintoni ongayenza ngexesha lokukhulelwa kunye nawawunako. Kuluhlu lwezinto ezingavumelekanga ukuxhuma, ukugijima, imidlalo yebhola kunye neminye imisebenzi enokubetha isisu. Kwi-trimester yesithathu yazo zonke iintlukwano kufuneka kugxile kuphela kwezo zenzo onokuzenza uhleli. Kukhuselekile ukuhlala kwiinketho nge-ballball okanye ukwenza iindidi, uhleli emcongeni ocolileyo.
Ukuzivocavoca ukulahlekelwa isisindo kubafazi abakhulelweyo abahlala bekhuselekile, ngaphandle kokunqongophala kweso sihlandlo sendalo yendalo yomzimba wesetyhini. Ngoku kungcono ukuqinisa imisipha, kwaye ulahlekelwe isisindo emva kokuzalwa. Kodwa ungakulibali malunga nomsebenzi okwenziwe ngoku, kuya kuba lula kuwe ukubeka umlinganiselo emva komntwana.
Ukuzivocavoca kwi-fitbole kwaye ngaphandle kwayo kubafazi abakhulelweyo
Yonke into esebenzayo emva kubasetyhini abakhulelweyo bayanconywa ukuba bahlale e-fitbole. Ngenxa yokuba ikuvumela ukuba unciphise umthwalo emgodleni kwaye unciphise umthwalo emzimbeni. Nangona kunjalo, ukuba wena kunye ne-fitball musa ukwenza abahlobo kwaye maxa wambi uwa kuwo, kungcono ukuthabatha ukuzivocavoca okufanayo ngaphandle kwebhola, kuba nawaphi na ukuwa kunye nokuxhamla kukulimaza wena kunye nosana.
Ukuba usetyenziselwa ukujoyina ibhola, ngoko unokwenza ngokukhuselekileyo uqeqesho olunzima lwabafazi abakhulelweyo kwi-3rd trimeter:
- Ukufudumala: inhloko ijika. Hlalani kwi-ballball, lungisa imbuyiselo yenu kwaye nitshintshe intloko yenu emacaleni. Yenza amaxesha angama-10.
- Ukufudumala: ukuphikisa umgudu. Hlalani kwi-ballball, lungisa imbuyiselo yakho, sasaza iingalo zakho emacaleni afana nomgangatho. Kuphefumulelwe, vula umzimba kwicala, ekuphumeni kwimoya buyele kwindawo yokuqala. Ngomoya olandelayo, kholelwa ngenye indlela. Phinda amaxesha angama-5-6 kwisalathiso ngasinye.
- Ukuzivocavoca umva kubasetyhini abakhulelweyo. Hlala phantsi "eTurkey", gcina umqolo wakho uqonde, iingalo eziqhelekileyo zandwendwela emacaleni, thintela phantsi ngeminwe yakho. Bhala, phakamisa ingalo yakho yekunene uze uncike ngakwesobunxele. Beka esinye isandla kwisantya kufuphi needolo, wuleza u-elbow. I-Hips ibambe phantsi, yenza umsebenzi ngokuthe ngcembe, uzive ulwahlulo lweemisipha. Ekuphumuleni, buyela kwindawo yokuqala. Phinda amaxesha ama-5 kwicala ngalinye.
- Ukuthintela imithanjeni ye-varicose (umzekelo obalulekileyo kubasetyhini abakhulelweyo kwixesha elizayo). Hlalani kwi-ballball, iinyawo zamagxa ububanzi ngaphandle, buyela ngqo, yibambe ibhola ngezandla. Kwi-exhalation ikhupha kuphela izithende ezisemhlabeni, ekuphefumleleni - zibeke lonke unyawo. Kwi-exhalation elandelayo, krazula kuphela iisokisi ezisemhlabeni. Phinda kathathu.
- Ukuqiniswa kweengcambu zentsimbi kunye necala langaphakathi lomlenze. Ncike ibhola ye-ballball kumdonga, hlala, uncike kuye, uthathe iinyawo zakho kuye, uncike kunye. Hlala phantsi uguqe ngamadolo phantsi, ucinezele ngobumnene ngezandla zakho. Yenza lo msebenzi ngokukhawuleza, amaxesha ama-5-6.
- Ukwelula kokugqibela. Hlala ngeemilenze zakho ziphephe ngaphantsi kwakho, uthinte izithende zezithende zakho, zitsala iingalo zakho phambi kwakho, jolise ukuchukumisa ibunzi kunye nebunzi lakho. Jongana phambili kwiingalo zakho kwaye uphumule. Phinda kwakhona ama-3-5.
Ingqwalasela ngokukodwa ngeli xesha kufuneka linikezelwe ekusebenziseni umva ngexesha lokukhulelwa, njengokunyuka okuthethekileyo kwesisindo somzimba kuthintela impilo yomgudu. Ukuzivocavoca kwabasetyhini abakhulelweyo kwi-3rd trimester kuya kukunceda ugcine isimo sengqondo esifanelekileyo, ngokugqithiseleyo ukudlulisa ngokubeletha kwaye ungaphinda ubuyele umlinganiselo wakho.