I-gymnastics ewusizo kwabesifazane abakhulelwe (1 i-term). Yiziphi izinto zokuzivocavoca ongayenza ezikhulelwe?

Kuwo wonke owesifazane, ukukhulelwa kuyisimo somlingo sokulindela isimangaliso, isikhathi esingavamile, esijabulisayo. Umama ozayo uzoshintsha ngokuphelele indlela yokuphila futhi uzama ukwenza konke ukuqinisekisa ukuthi ukuzalwa kuphumelele futhi umntwana wazalwa enempilo futhi eqinile. Ukudla okunempilo, ukudla amavithamini, ukulahlwa imikhuba emibi, ukulala okunempilo futhi, nokuzivocavoca okuwusizo kwabesifazane abakhulelwe - konke lokhu kufanele kufake umbuso.

Ukuhamba - isiqinisekiso sempilo

Siyabonga kuwo wonke amaphuzu angenhla amathuba okuzalwa kwezingane enempilo kakhulu kakhulu. Kuze kube manje, kuye kwafakazelwa ukuthi amakilasi okuvocavoca omama abazayo ayadingeka. Ngokuzikhandla ngokwemvelo, izinqubo zamathambo emzimbeni ziyashesha, ukugeleza kwegazi kuthuthukisa ama-capillari we-placenta, futhi lokhu kunomthelela ekwandeni kokuphefumula kwe-oksijini kumntwana.

Labo abangabaza ukuthi kungenzeka ukuthi abesifazane abakhulelwe benze izivocavoca, izazi zezinkinga zomzimba ezivela emhlabeni wonke zinikeza amaqiniso amaningi anethonya elihle emzimbeni wesifazane ozayo ozayo wezemidlalo elinganiselayo. Ukuze unqobe kalula ukuhlolwa okunjalo ngokomzimba njengokubeletha, udinga ukuqinisa imisipha futhi uhlale ubamba ngezwi. Umzimba olungiselelwe uzophuluka ngokushesha futhi kalula.

Ngingayenza kuphi futhi ngingazivocavoca kanjani

Amathuba wamanje akwenza ukuba wenze ukuvocavoca ekhaya. E-Intanethi kunezifundo eziningi zabafazi abakhulelwe. Izifundo eziningi zevidiyo, izithombe, izithombe, imiyalelo eningiliziwe ikunika ithuba lokukhetha uphawu olufanele. Kubalulekile kuphela ukwazi ukuthi esigabeni ngasinye udinga ukuzivocavoca kwakho kwabesifazane abakhulelwe, i-trimester yokuqala izohlukana nokulandelayo. Uma unquma ukungena kwi-polyclinic, ochwepheshe abanolwazi bazokwazisa ukuthi imithwalo yempilo iyadingeka ngokuqondile umzimba wakho. Ku-trimester ngayinye, ukuqeqeshwa okukhethekile kuthuthukiswa.

Ukuvocavoca kwabesifazane abakhulelwe. 1 trimester

Ku-trimester yokuqala, kubaluleke kakhulu ukuthi abesifazane abakhulelwe bahlale benemizwa emihle, ngoba kulesi sigaba ukuthi ushintsho olungalindelekile lwengqondo, ukucasula nokudangala kuvame ukugcinwa. Ukuzivocavoca kwabesifazane abakhulelwe ngesonto kuzosiza ngokushelela, ngaphandle kokucindezeleka okungadingekile ukuze kudlule zonke izigaba zokubeletha ingane. Kulesi sikhathi kubaluleke kakhulu ukutadisha ukuvivinya umzimba. Esikhundleni "esithakazelisayo", ukucindezela kwe-intrauterine kwanda kakhulu, kufanele kufundwe ukuvimbela imisipha ehlanganisiwe yesisu, kanye nesitezi sezintambo. Lokhu kuzokusiza ukulungisa ukuphefumula kwesifuba ngosizo lwemisipha yomswakama. Kumele kuqashelwe ukuthi ngokuphefumula okunjalo, ukunikezwa kwezakhi kanye ne-oksijini emfuseni kuyakhuthazwa.

Ku-trimester yokuqala, kuyasiza ukwenza lezi zivivinyo ezilandelayo:

1. Hlala endaweni ye-knee-elbow.

Phakamisa uphinde udonse umlenze owodwa, bese uwuphumuza ngobumnene. Yenza okufanayo ngomunye umlenze.

Dlulisela phambili isandla esisodwa, uhlale kumaphuzu amathathu, kancane kancane wehlisa. Ngokufanayo ngenye indlela.

2. Ukuphakamisa kokubili ingalo yakho yokunene nomlenze wakho wesobunxele ngesikhathi esifanayo, hlala kumaphoyinti amabili we-pivot. Phindela emuva esimweni sokuqala. Phinda ngokuphakamisa ingalo yakho yesobunxele nomlenze wesokudla.

3. Ukuzivocavoca "I-Cat".

Ukuqala - "I-kitty affectionate." Umzimba uqhubekela phambili, isisindo sithunyelwa kahle ezintendeni zezandla, izigqoko zomgogodla, zivela esifundeni somlomo wesibeletho, ziphela ngomgogodla we-lumbar. Ekuqaleni komsebenzi, ikhanda liyancipha, ekugcineni liphuma.

Bese - "Ikati elithukuthele." Ingemuva ifakwa, ikhanda liyancipha, umzimba uqala ukubuyela emuva, bese uhamba phambili.

Umsebenzi ngamunye uphindwe izikhathi ezine.

Yiziphi izinto zokuzivocavoca ongayenza ezikhulelwe?

Ngezansi sizohlola ngokuningiliziwe ukuthi yiziphi izinhlobo zokuzivocavoca umzimba okungenziwa ngabafazi abakhulelwe. Ezinye izinhlobo zokuzivocavoca zingenziwa kunoma yisiphi isigaba sokukhulelwa, kanti ezinye - kuphela ngokwemigomo yezinyanga ezintathu. Yiziphi izinhlobo zokuzivocavoca okufanele zifundwe ngesikhathi sokukhulelwa?

• Ukuzivocavoca kwasekuseni.
• Gymnastics yokuphefumula.
• Ukuvocavoca ngebhola.
• Ukuzivocavoca kwamanzi (i-aqua aerobics).
• Ukuvocavoca kwama-trimesters.
• Izindlela zokuzivocavoca zokwelashwa, kanye nokucindezeleka.
• Ngezigaba ezithile, ama-knee-elbow gymnastics, izinyawo zokuzivocavoca kwabesifazane abakhulelwe ziyadingeka.

Izivivinyo zasekuseni

Kulabo abajwayele ukwenza imisebenzi yokudla kwansuku zonke , ngeke kube nzima kakhulu ukuqhubeka nokukwenza lokhu "esimnandi" isikhundla. Ukukhulelwa akusona isizathu sokulahla isigqi esivamile sokuphila, kuhlanganise nokuzivocavoca ekuseni. Ingabe ihlukile emisebenzini yokuzivocavoca evamile yabesifazane abakhulelwe? I-trimester engu-1 ikuvumela ukuba uhambise ngokwengeziwe, uma kungekho usongo lokuphazanyiswa. Umfundisi uzosiza ekwakheni isakhiwo esiyinkimbinkimbi, esingabandakanya izimpukane imilenze, izandla, izivivinyo ngebhola, ijika, ikhanda nama-torso tilts, ama-squats. Isimo esiyinhloko - wonke umzimba kufanele wenziwe ngaphandle kokubangela ukungahambi kahle, emva kweklasi kufanele uzizwe ukuphuthuma kwe-vivacity. Usuku oluwusizo kakhulu luhamba emoyeni ovulekile.

Ukuzivocavoca umzimba

Ukunciphisa ukuphefumula kunconywa ukuba kwenziwe kuzo zonke izigaba zokukhulelwa. Akanayo ukuphikisana. Ikufundisa ukuba unciphise ukucindezeleka, uphumule ngokuphelele. Uma imizwelo isuka esikalini, izinguquko eziqhubekayo zenzeka, kuyasiza kakhulu.

Inkambo eyingqayizivele yokuzivocavoca okuphefumula eStrelnikova. Le nkambo izoba usizo kuwo wonke omama ozayo. Ukuzivocavoca okuphefumula kuthuthukisa igazi nge-oksijeni, kwandisa umkhuhlane hhayi kumama kuphela, kodwa futhi kumntwana, ulungiselela ingane ukuphefumula okufanele ngemva kokubeletha. Inkambo kaStrelnikova ihlelwe ngokukhethekile ngendlela yokuthi abesifazane abakhulelwe bangakwazi ukuzibandakanya kuwo noma yisiphi isigaba, ngisho noma kukhona ukuphutha. Lezi zivivinyo zokuphefumula nazo zibizwa ngokuthi yi-gymnastics yokwelapha yabesifazane abakhulelwe. Amakilasi ku-trimester yokuqala ayisisekelo esithile, isihluthulelo somphumela ophumelelayo nokuzalwa okulula.

Ukuvocavoca ngebhola

Kuyinto ethakazelisayo kakhulu ukubandakanya ibhola kunokuthi, ngokwesibonelo, umane wenze amathafa, uhambe noma wenze izimpukane ngemilenze yakho nangezandla. Ukuzivocavoca ukuqeqesha amaqembu ama-muscle afanele, emuva akulayishiwe, futhi lokhu kubaluleke kakhulu ekukhulelweni kwesikhathi eside. Ku-trimester yokugcina, ungakwazi nje ukuhlala ebhola elikhulu, ukuphazamisa kancane, ngakho umgogodla wakho uzothola ukulayishwa okugcwele nokuphumula.

I-Aqua aerobics

Ukuzivocavoca kwamanzi kwabesifazane abakhulelwe, mhlawumbe, umdlalo ojabulisayo kakhulu kulabo besifazane esimweni. Kuyadabukisa ukuthi amachibi okubhukuda ayitholakali yonke indawo hhayi wonke umuntu. I-Aqua aerobics iboniswa nganoma yimiphi imigomo yokukhulelwa, ayinakho ukuphikisana. Kulolu-trimester lwesithathu, lokhu kuyindlela enhle, ngoba ezinye izinhlobo zokuzivocavoca azisakwazi, ngoba isisu esikhulu sivimbela ukunyakaza, futhi emanzini, esimweni esingenakwenzeka, lokhu akuzwakala. I-Aqua aerobics iyancipha kahle, ithuthukisa inhlalakahle, imizwelo, i-tempers. Ezinye izinhlobo zokusebenzisa amanzi zisiza ukuguqula ingane ekubonisweni kwe-breech! Futhi, ukuvocavoca emanzini kuyisizo esihle ekulwa nokukhuluphala ngokweqile.

Ukusebenzisa amalunga, imigudu, imisipha

Kusukela ezinsukwini zokuqala zokukhulelwa, udinga ukulungisa umzimba ngomthwalo osebenzayo ozayo. Ama-joints okuqeqesha, ama-ligaments, imisipha kufanele ibe ne-gymnastics yabesifazane abakhulelwe, i-trimester yokuqala kufanele ibe isisekelo. Ngalesi sikhathi, kubalulekile ukuqeqesha umzimba wakho, njengamazigaba ezalandela kuyadingeka ukudlulisela imithwalo enzima kakhulu yokuthwala isisu. Ngokuzalwa, kufanele ube nesimo esihle somzimba, lokhu kuzodlulisela kalula lokhu kuhlolwa.

Ukuvocavoca kwe-trimester

Ukuzibandakanya kwabokuzivocavoca besifazane abakhulelwe kufanele baqaphele ngokucophelela. Ungabheke izenzo ezihlukene zemilenze, ezandleni, ukuphefumula kwesokudla. Okukhethwa kukho konke okuyinkimbinkimbi enokulinganisela oklanyelwe i-trimester ethile, konke ukuzivocavoca okudingekayo kuzobe sekuvele kufakwe kuwo futhi imiyalelo inikezwa ukuthi yiyiphi okufanele iqale, ukuthi uqede kanjani, ukuphindaphinda kangaki. Yiziphi izinhlobo zokuzivocavoca kwabesifazane abakhulelwe okungcono ukuzenza, umama wakho wezinkinga zokubeletha kanye nomfundisi wezemidlalo uzokutshela.

Gymnastics yokwelapha

Lolu hlobo lokuzivocavoca kwabesifazane abakhulelwe luyisipesheli. Ukuncintisana kwemisebenzi enjalo akufanele kukhethwe ngokwakho, noma ngabe ucabanga ukuthi lezi zivivinyo ziyadingeka kuwe. Kulesi simo, kungcono ukulalela imibono yabathengi. Esimweni esinzima kangaka ukuba uhlanganyele emsebenzini we-amateur kuyingozi nje hhayi kuphela kuwe, kodwa ngomntwana. Ukuzibandakanya kuyadingeka emaqenjini akhethekile, ngaphansi kokuqondiswa komfundisi oqeqeshiwe. Kufanele kuqaphele ukuthi le nkimbinkimbi ayabelwe kuphela abesifazane abathola izinkinga ezithile zempilo. Ukuqeqeshwa kwezempilo ngokomzimba kusiza:

• Ukusheshisa izinqubo zokujwayela umzimba ukukhulelwa.
• Thuthukisa ukujikeleza kwegazi kowesifazane, vimbela hypoxia yobusana.
• Nciphisa ubuhlungu ehlane elingemuva, emuva.
• Umsebenzi ophuthumayo wesilonda.
• Ukunciphisa ukubonakaliswa kwe-toxicosis yokuqala kanye ne-gestosis esedlule.
• Ukuvimbela imivimbo ye-varicose yemikhawulo.

Ukuzivocavoca okudingekayo ikakhulukazi okudingekayo kwabesifazane abakhulelwe abanezethulo zokubeletha kwezingane . Ukuzivocavoca okwenziwe ngokukhethekile kuvumela kwezinye izimo ukuguqula indawo engalungile yengane.

Ukunciphisa, ukuvivinya umzimba

Ukuzivocavoca umzimba kwabesifazane abakhulelwe, kanye nomfula, badlala indima ebalulekile ekulungiseleleni ukubeletha. Lezi zinhlobo ziphoqelekile ku-trimester yesithathu. Uma ufuna, ungaqala ukukwenza ngaphambili. Ziyini lezi zinhlobo zokuzivocavoca kwabesifazane abakhulelwe? Uma kufushane, i-gymnastics ye-drainage ingumsebenzi wokuphefumula, ukucindezela ukuqiniswa, ukuqeqesha imisipha ye-perineum. Lezi zinhlobo zokuzivocavoca zingcono ukwenza ngesikhathi esifanayo. Owesifazane kufanele afunde ukuphefumula ngokunembile ngesikhathi sokulwa futhi ngesikhathi esifanayo asebenze nemisipha ye-perineum nesiswini. Uma ufuna, ungaqala ngeviki le-12 lokukhulelwa.

Ukuzivocavoca kwe-knee-elbow

Isikhundla se knelo-elbow ngokuvamile sisetshenziswa kuma-physiotherapy umzimba. Kumele uqaphele ukuthi odokotela abaningi batusa ukuthi omama bakusasa bathathe le nkinga nsuku zonke kabili imizuzu emihlanu. Ku- trimester yesibili, ngisho nemaminithi angu-30.

Kanjani kahle ukuthatha isikhundla se knee-elbow? Hlala kuwo wonke ama-four, welula izingalo zakho kusukela esihlakaleni kuya elugqeni egumbini, ikhanda, wehlisa amahlombe akho ngaphansi kwamadonki, faka umkhumbi ophansi noma umcamelo ngaphansi kwesifuba sakho. Kwenzekani emzimbeni kule ndawo?

• Isibeletho asicindezeli ezingxenyeni ezingezansi zamathumbu, izinso, ukuvimbela lokhu okwenzekayo kwe-hemorrhoids, i-edema.
• Umthwalo osuka emgodleni, isisu esiswini sesisu sisusiwe ngokuphelele.
• Ukuphefumula kuba lula, isimo sezempilo sithuthuka.
• Izindwangu ezinkulu zegazi azigciniwe ngenxa yobuhlungu besisu, ukuhlinzeka ngegazi kuthuthukisa.
• Ukuzivocavoca okunjalo kunomthelela ekubonisweni okufanele kwe-fetus.

Khumbula ukuthi manje awusodwa, impilo entsha ivele ngaphakathi kwakho. Kuncike kakhulu kuwe, ukuthi ngabe umntwana uzozalwa enempilo futhi enamandla. Uma ulindele isimangaliso, ungakhohlwa ngokudla okunempilo, umbuso wosuku futhi, ngokuqinisekile, mayelana nokuzivocavoca kwabesifazane abakhulelwe.