Ukuzivocavoca kuyindlela enhle yokuhlala ukuma futhi uzizwe ungcono. Ukukhulelwa akusishintshi lokhu kwabesifazane abaningi. Naphezu kokungafani emzimbeni wakho, ukuzivocavoca kubalulekile. Ucwaningo oluthile luye lwasikisela ukuthi ukuvivinya umzimba ngesikhathi sokukhulelwa kuzosiza ngokusebenza okulula futhi okufushane nokubeletha, ukuhlinzwa okuncane okulula, ukubuyiswa ngokushesha okusheshayo, ukubuyela okusheshayo kwesisindo sakho sokukhulelwa ngaphambi kokukhulelwa.
Lapho Ungadinga ukunakekelwa Okukhethekile noma Ukuzivocavoca Okunciphile
- Izinkinga zenhliziyo
- Izinkinga ze-asthma noma ezingapheli zamaphaphu
- Umfutho wegazi ophezulu
- Izinkinga zesisindo (ngokweqile noma ngaphezulu)
- Izinkinga ze-muscle noma ezihlangene
- Umlando wokusebenza ngaphambi kwesikhathi
- Umlando wezinguquko eziningana
- Ukukhulelwa okuningi
- Umlando wesandulela ngculazi engakwazi
- Ukusuka okuqhubekayo
- Izinkinga ze-plaque
Iyini izinga lakho langoku lokufaneleka?
Enye yezinto ozidingayo ukuze unqume ngaphambi kokuthi uqalise ukuthi uhlakaniphile kangakanani. Uma uke waba yilapho ubhekwe amazambane, akusona isikhathi sokuthatha imidlalo eminingi. Uma usukhuthele kakhulu futhi ubambe iqhaza emsebenzini ophephile ukukhulelwa noma ungaguqulwa ukukhulelwa, ngokuvamile ungaqhubeka ubamba iqhaza. Kodwa-ke, iningi labesifazane abakwazi ukugcina ijubane elifanayo abenza ngaphambi kokukhulelwa, ngakho gcina lokho engqondweni.
Kunezivivinyo eziningana ongayenza ngenkathi ukhulelwe, noma ngabe ubukade uhlala phansi.
Lezi zivame ukuhamba, ukubhukuda, nokuzikhandla okukhethekile kokukhulelwa kwe-aerobics. Isihluthulelo, njengokungathi noma yikuphi ukuvivinya umzimba ekukhulelweni, ukukwenza kube lula futhi ulalele umzimba wakho.
Ukuhlela Okwenzekayo
Ngakho-ke, manje ukuthi unqume ukusebenzisa lokho okulandelayo? Okokuqala, ufuna ukuzivocavoca njalo.
Yilokho okuzokunika inzuzo enkulu kakhulu. Uma uvivinya umzimba, kudingeka uqiniseke ukuthi ufudumala futhi upholile, unamanzi amaningi atholakalayo, futhi usulwa ngumhlinzeki wakho wokunakekelwa. Ukugqoka ngendlela efanele kubaluleke kakhulu. Lokhu kusho ukuthi kufanele ugqoke izicathulo ezifanelekile, ezikhululekile, izicathulo ezingezona izikhwama ezisekelayo, ne-bra ehloniphekile, okungcono ibra yezemidlalo. Uma unesihloko esikhulu sokubelethisa isifuba sigqoke ibhodlela lokubeletha / lokuhlengikaza ngaphansi kwebhodi yezemidlalo ukwesekwa okungeziwe.
Yazi Imingcele Yakho
Njengoba sesikuqinisekisile ukuthi lo mqondo omuhle, yikuphi ukulinganiselwa kwakho ngesikhathi ukhulelwe? Futhi, ake ngigcizelele ukuthi kufanele uxoxe ngalokhu nodokotela wakho, bangakunika ulwazi oluqondile lokukhulelwa kwakho. Kufanele ulwele okulandelayo
Buka isikhungo sakho seGrivity
Ngemuva kwenyanga yesine, iyashintsha futhi ungakwazi ukuthola ngokushesha ibhalansi. Ngenkathi ingane yakho ivikelekile kahle yi-sac amniotic kufanele iwele, ukuvikeleka okungcono kakhulu kukuvimbela!
Hlala Ngempendulo Yakho
Ngemuva kwenyanga yesine isibeletho sakho sakhulile esikhwameni sakho futhi isisindo saso, uma usesikhathini sakho, singacindezela i-vena cava. Lokhu kunciphisa inani lokugeleza kwegazi, ngakho-ke oksijini, kumntanakho.
Abaningi besifazane bayothola ukuthi bazoba nesifo esilaphazayo noma esihlokweni uma belala emhlane. Lokhu kuyinto okufanele igweme ngaso sonke isikhathi, hhayi nje ngesikhathi sokuzivocavoca.
Ayikho i-Bouncing noma i-Jerking Motions
Ukuzivocavoca umzimba akuyona into enhle kumalungu akho noma amathambo nganoma yisiphi isici, kodwa ikakhulukazi ngesikhathi ukhulelwe. Umzimba wakho uveza i-hormone ebizwa ngokuthi i-relaxin eyancipha ngempela imithwalo evumela amathambo akho ukuba asakazelele ekuzalweni kwengane yakho. Lokhu kuyinto enhle, nakuba ibeka phambili engozini ephezulu yokulimala lapho uqhuma noma uhlambalaza.
Ungadluli Kwenze Kakhulu
Lokhu kuhlanganisa ukushisa.
Ukukhulisa izinga lokushisa okuyisisekelo kakhulu kungathinta ingane kabi. Njalo uphuze amanzi ngaphambi, ngesikhathi nangemva kokusebenzisa umzimba. Ukulalela umzimba wakho uma kukhona okulimazayo noma kungaboni kahle, lokho kusho ukuyeka!
Misa izimpawu
- Isizungu
- Ukuphelelwa amandla
- Izinsizwa
- Ukuphelelwa umoya
- Iziphazamiso zozalo
- Ukuphuma kwamagciwane noma ukuvuza okuketshezi
- I-palpitations yenhliziyo
Izintela Zezinhliziyo
Ngokuvamile, sitshela abesifazane ukuthi kufanele bagcine izinga lezinhliziyo zabo ngaphansi kwezigibe ezingu-140 ngomzuzu. Kodwa-ke, kwabanye besifazane lokhu kungase kube phezulu futhi abanye, bephansi kakhulu. Ngakho, indlela elula yokwenza lokhu yiyona ebizwa ngokuthi ukuhlolwa kwenkulumo. Kalula nje, uma uphephelwa ngenkathi uzisebenzisa ukuqhuba ingxoxo, wenza okuningi kakhulu.
Ngingayithola Nini Ngemva Kokuzalwa Kwami?
Ngokuvamile, lokhu kuzoba ngamasonto amane kuya kwamasonto ayisithupha emva kokubeletha kokuzalwa kwesisu nangamaviki ayisithupha kuya kwangu-8 ukubeletha. Nakulokhu, khuluma nodokotela wakho ngokubuyela emsebenzini . Kunezivivinyo ezikhethekile, njenge-kegeling, ezingasetshenziswa ngokushesha ngemva kokuzalwa.
Ukuzivocavoca kufanele kukuzwe uzizwe kangcono ngesikhathi ukhulelwe (nokuphila!). Khumbula ukuthola umdlalo noma ukuzivocavoca okukufanele kahle.