Ukuzivocavoca kunenzuzo ngesikhathi sokukhulelwa inqobo nje uma unempilo futhi ungeyona ingozi enkulu. Ukuzivocavoca kubangela izinhlungu ezimbalwa, kuhle emhlane wakho ophansi futhi kunciphisa ukucindezeleka. Abesifazane abasesimweni esikahle bavame ukuba nemizabalazo elula. Khuluma nodokotela wakho ngaphambi kokuqala noma iyiphi inqubo yokuzivocavoca.
nguPatricia Hughes
Ukuzivocavoca kunenzuzo ngesikhathi sokukhulelwa inqobo nje uma unempilo futhi ungeyona ingozi enkulu. Ukuzivocavoca kubangela izinhlungu ezimbalwa, kuhle emhlane wakho ophansi futhi kunciphisa ukucindezeleka. Abesifazane abasesimweni esikahle bavame ukuba nemizabalazo elula. Khuluma nodokotela wakho ngaphambi kokuqala noma iyiphi inqubo yokuzivocavoca.
Udokotela wakho angase akweluleke ngokumelene nokuzivocavoca, uma ubhekene nenkinga noma ubhekwa njengengozi enkulu. Udokotela angase anciphise ukuzivocavoca uma unomlando wokubeletha ngaphambi kwesikhathi, izinkinga zenhliziyo, umfutho wegazi ophakeme, isifuba somoya, ukopha, okuningi: ukukhulelwa noma izinkinga nge-placenta noma umlomo wesibeletho.
Izinhlobo Ezinhle Kakhulu Zokuzivocavoca
Ukubhukuda: Ukubhukuda kuyisinqumo esihle ngaphambi kokubeletha ukuzivocavoca. Ayithwali isisindo futhi isebenza wonke amaqembu akho emisipha. Kamuva ekukhulelweni, ukubhukuda kuhle kakhulu ekudambiseni ingcindezi njengoba ingane yakho iya isinda. Ukuchitha isikhathi emanzini kuzwakala kumnandi uma kushisa kakhulu komunye umsebenzi.
Ukuhamba: Lokhu ukujima okuhle, okunomthelela omncane. Ukuhamba kungenziwa noma kuphi ngabantu bawo wonke amazinga okufaneleka. Qala kancane futhi ungadlulisi. Ungakha ijubane elisheshayo noma wandise isikhathi kancane kancane. Qiniseka ukuthi uhlala u-hydrated lapho uhamba. Hamba nebhodlela lamanzi. Ungashisi ngokweqile. Ehlobo, hamba ekuseni kakhulu noma kusihlwa, kunokuba uhambe endaweni eshisa kakhulu yosuku.
Izisetshenziswa Zokuzivocavoca: I-treadmill noma umjikelezo wokuzivocavoca wangaphakathi uyisinqumo esihle uma isimo sezulu sisibi. Ungakwazi ukusebenza nganoma yisiphi isikhathi emini noma ebusuku, kungakhathaliseki ukuthi isimo sezulu sinjani ngalo mshini. Kubalulekile ukugcina ijubane elihle futhi ungazami ukwenza okuningi kakhulu. Hlala umanzi njengoba ubungenza lapho uhamba ngaphandle.
Izisindo: Uma ubusebenza ngezisindo ngaphambi kokukhulelwa, kungase kuphephe ukuqhubeka. Khuluma nodokotela wakho mayelana nesimo sakho futhi umbonise isimiso sakho ukuze uthole imvume. Ukuqeqeshwa kwesisindo kuqinisa imisipha yakho futhi kukugcina usesimweni esihle. Kungase kudingeke ukuthi usebenzise isisindo esilula kunalokho okwenzile ngaphambi kokukhulelwa. Hlala lapho uphakamisa izinsimbi ukuze ugweme ukuba nesiyezi. Ungalali ngomhlane ku-trimester yesibili noma yesithathu.
I-Yoga: I-yoga yangaphambi kokubeletha iwumsebenzi omuhle kakhulu, onomthelela omncane oqinisa imisipha, kanye nokuthuthukisa ukuhamba kwegazi nokulinganisela. Iphinde inciphise ukucindezeleka futhi ithobe. Ukuphefumula okujulile kanye nokuphumula kwe-yoga kunenzuzo ngisho nasemsebenzini. Amakilasi e-yoga ngaphambi kokubeletha anikezwa kuma-studio amaningi e-yoga. Umfundisi uzokusiza ukuthi uguqule izikhundla ngokusekelwe ezingeni lakho lokufaneleka kanye nesigaba sokukhulelwa. I-DVD ye-yoga yokubeletha izokuvumela ukuthi uzilolonge ekhaya. Kukhona ukuguqulwa kwe-trimester ngayinye kulawa ma-DVD.
I-Kegel Exercises: Lezi zivivinyo ziqinisa imisipha ye-pelvic floor. Lokhu kuhle kokubili nokubeletha kanye nokulawula isinye. Izinkinga zokulawula esinyeni zivamile phakathi nangemuva kokukhulelwa. Ukuze wenze lezi zivivinyo, uyafinyela, ubambe futhi ukhulule izicubu ze-pelvic floor. Le misipha ingatholakala uma usebenzisa indlu yokugezela. Yeka ukuchama phakathi nokusakaza. Imisipha oyisebenzisela lokhu iyimisipha efanayo okufanele ngabe uyifinyeza lapho wenza ama-kegel. Qiniseka ukuthi ufinyeza le misipha kuphela hhayi imisipha yesisu noma yethanga.
Izinyathelo Zokuqapha Lapho Uzivocavoca
- Qala kancane kancane futhi ungazami ukwenza okuningi kakhulu. Uma uzizwa ukhathele, yehlisa ijubane noma ume. Lalela umzimba wakho. Ungakha kancane kancane ijubane lakho ngokuhamba kwesikhathi.
- Qaphela ukuthi ungashisi ngokweqile. Uma ushisa ngokweqile, kanjalo nengane yakho. Uma isimo sezulu sishisa kakhulu noma kubanda kakhulu, hamba uye ejimini futhi usebenzise i-treadmill.
- Hlala unamanzi uma uzivocavoca. Phuza amanzi ngaphambi, ngesikhathi nangemuva kokuzivocavoca.
- Naka izinga lokushaya kwenhliziyo yakho. Igcine ingaphansi kwamabhithi angu-140 ngomzuzu. Uma izinga lokushaya kwenhliziyo yakho likhuphuka kakhulu, yehlisa ijubane ukuze ulilawule.
- Naka ukuphefumula kwakho. Kufanele ukwazi ukukhuluma ngesikhathi sokusebenza kwakho. Uma ungakwazi, wenza kakhulu. Yehlisa umfutho noma yeka uma kunesidingo.
- Yima futhi ushayele udokotela wakho uma unezinye zalezi zimpawu ezilandelayo: ukuphefumula, isiyezi, ukopha, ukufinyela noma ikhanda.
Biography
UPatricia Hughes ungumbhali ozisebenzelayo nomama wezingane ezine. UPatricia uneziqu zeBachelor in Elementary Education azithola eFlorida Atlantic University. Ubhale kabanzi ngokukhulelwa, ukubeletha, ukukhulisa izingane kanye nokuncelisa. Ngaphezu kwalokho, ubhale mayelana nokuhlotshiswa kwekhaya kanye nokuhamba.
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Ithumela Omaki Bosesho: ukukhulelwa Ukuzivocavoca
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