Isifundo esiluncedo kubafazi abakhulelwe yi-gymnastics, yoga, i-aqua aerobics

Uqeqesho lokukhulelwa luyinxalenye ebalulekileyo yokulungiselela ukubeleka kwangaphambili, kwaye kubaluleke kakhulu - indlela yokuqala yokugcina impilo yomama nomntwana. Umfazi ngamnye ngexesha lokukhulelwa ngethuba elifanayo ulinda, kwaye uyayika usuku apho umntwana wakhe eza kuzalwa. Emva koko, kubahlobo kunye nabaqhelene naye uyazi ukuba ukubeletha kuyinkqubo ebuhlungu kwaye ingathandekiyo. Ngaphezu koko, kukho amabali amaninzi malunga nendlela ababuhlungu ngayo ngokuba ngumama nosana.

Ukuze unqobe loloyiko, ukufumana ukuzithemba nokuququzelela inkqubo yokuzalwa kangangoko kunokwenzeka, siye saqulunqa izifundo zoomama ozayo, apho ungayazi iintlobo ezisisiseko zokuphefumula kwaye ufunde ukuphefumula okufanelekileyo, funda indlela yokuchukumisa ngokuphumelelayo nokuphumula ukuze unciphise intlungu, uhlakulele isisu, i-perineal ne-pelvic muscle .

Yintoni oyikhethayo?

Namhlanje ukhetho lweeklasi lukhulu, kodwa umama ozayo uza kuba neeklasi ezaneleyo 1-2. Okokuqala, kuba ekulungiseleleni ukuzalwa komntwana, ixesha lingaba lifutshane kakhulu, kuba ufuna ukuxhobisa i-nursery, ukudala indawo ekhuselekileyo yokuthenga ikhaya kwaye uthenge iqela lezinto zezingane. Okwesibini, asimele sikhohlwe ngokuphumla okulungileyo nokulala kakuhle, kuba kuya kuchaphazela impilo kamama, kunye nempilo yengane. Kuza kuzalwa okufuneka ufike kuzo, ke makhe sihlaziye oko kukulungele ukwenza kuqala?

Isikolo sexesha elizayo lomama

Isifundo esithile esikhethekileyo semfundo yabasetyhini abakhulelweyo, siya kuvumela ukulungiselela ukuzala nokubonakala komntwana endlwini. Ngezo zifundo uya kuthiwa:

• Ngokutya ukutya kunye nokuziphatha ngexesha lokukhulelwa;
• Ngokumalunga no-precursors of birthbirth and bouts (indlela eyenzeka ngayo, ukuba yenzeni, njani ukuziphatha kunye nokuba ungaphi ukubiza, ukuba uvavanyo luqalisile);
• Ngokumalunga neendleko zomama kunye nosana (ngokukodwa, ukuba uthathe ntoni esibhedlele kwaye kufuneka uqiniseke njani ekhaya emva kokubuya nomntwana);
• Mayelana nekiti yokunceda yokuqala, amachiza avumelekileyo kunye neemfuneko kumntwana, malunga nezonyuka kubantwana (i-powders, creams, diapers);
• Malunga nokuncelisa;
• Ngokutya kokufakelwa kunye nokutya okuncedisayo;
• Ngezifo ezinokwenzeka kwiintsana, iimpawu zabo kunye nokuthintela ukuvela kwazo.

Kuthiweyo iingcebiso kubaama olindelekileyo kuya kuba luncedo ngakumbi xa unomntwana wokuqala. Ukwazi izinto ezisisiseko zokunyamekela unyango kunye nomntwana, uya kulindela ngokuzenzekelayo ukuba uzalelwe kwaye uncinci uza kuhlangabezana nobunzima ngenxa yokungazi. Ngokuqinisekileyo, oku kuya kufundwa kwincwadi ekhethekileyo, kodwa ke, ukubonisana ngodokotela wezilwanyana abanekhono kunye nethuba lokuxazulula zonke iintandabuzo zangaphakathi kuya kuba luncedo.

Konke malunga nenkolelo. Yaye yintoni uhlobo lokusebenza oluyimfuneko kumfazi "kwindawo"?

Ukubhukuda

Ukuzilolonga kwigumbi labasetyhini abakhulelweyo - enye yokhuseleke kakhulu kwimeko, kuba akukho mngcipheko wokuwa, ukulimala kunye nokulimala. Ngexesha elifanayo, i-aqua aerobics okanye ukubhukuda kuvunyelwe kuphela kummandla onempilo ngaphandle kweengxaki, ngoko kukulungele ukubonisana nodokotela wezifo zengqondo ngaphambili, nguye kuphela oza kukuxelela oko kuncedo kubasetyhini abakhulelweyo.

Indlela ekhuselekileyo yokubhukuda yinto eqhelekileyo "yokukhahlela" okanye "ukukhahlela emva". Khumbula ukuba iiklasi kwigumbi labasetyhini abakhulelweyo - kungekhona imidlalo yeOlimpiki, uphefumle kakuhle, ungazixhasi kwaye ungakhohlwa ukuphumla. Ngoku umgama wakho wokuhamba umgama u-150-200 wamitha. Xa uqala ukuzwa ukukhathala, unokwazi ukulala emhlane wakho kwaye ulale nje emanzini, ukhulule izihlunu zakho zomqolo, iingalo kunye nemilenze. Kunokwenzeka ukuba uququzelele ukubhukuda ngeebhodi zokubhukuda ezikhethekileyo.

Ukuba uthanda ukuhlabalala, ungaziphiki lo lonwabo. Oku kuya kukunceda ufunde ukulawula ukuphefumla kwakho, oku luncedo xa ubeletha. Ngendlela ekukholelwa ngayo ukuba umfazi onokumphefumula ixesha elide kulula ukuzala.

Aqua aerobics

Kwalabo abangakwaziyo ukubhukuda okanye ukwesaba uxinzelelo olunzulu, i-aqua aerobics kubafazi abakhulelweyo baqulunqwe. Ezi ziqhubayo, zenziwa njengesiqhelo se-aerobics (ezifana nokuhamba, ukuhamba, ukudibanisa, iibhodi zokubhukuda), kuphela kwindawo ephantsi.

Yintoni elungileyo ngokubhukuda kunye ne-aqua aerobics kubafazi abakhulelweyo? Okokuqala, impilo yowesifazane iphucula - imetabolism, umsebenzi weentliziyo, inkqubo yokujikeleza isondlo iphucula, uxinzelelo lwegazi luyasungulwa. Okwesibini, inguqu eqinisekisiwe yokulawulwa kobunzima kunye nokukwazi ukukrazula imiphumo ephindaphindiweyo yokukhulelwa-amanqaku athathaka kunye ne-varicose, kuba amanzi athambisa ngobuncinane ulusu. Okwesithathu, umthwalo kumalungu kwaye ngokukodwa umgudu uncitshisiwe, ohamba kunye nobunzima obukhulu ngenxa yokwanda ngokukhawuleza kwisindo somntwana. Okwesine, ubugcisa obukhethekileyo buphuhliswayo lunceda ngokukhululeka ukunqoba ukulwa, ukuzama nokuzala.

Ekugqibeleni, isimo sengqondo somfazi okhulelweyo siphucula , oko kuthetha ukuba umntwana ulindele.

Yoga kubafazi abakhulelweyo

Njengokuba kunjengokubhukuda, i-yoga yabasetyhini abakhulelweyo, abanomsebenzi wabo onokubangela inzuzo kunye nenzakalo, kufuneka baqulunqwe ngokuthe ngqo kunye nomdlavuza wegazi owakubonayo. Musa ukusebenzisa i-yoga:

• Kwisongelo lokukhulelwa kwesisu;
• Ngoxinzelelo lwe-uterus;
• I-placenta previa;
• Ngoxinzelelo oluphezulu okanye u-hypoxia;
• Nge-toxicosis kwisiqingatha sesibini sokukhulelwa;
• Negazi;
• Kwizifo zesimo senhliziyo;
• Kwinqanaba lokuqala lokugqibela lokukhulelwa.

Emva kokuba ufumene imvume kumgqirha, ungaqala uqeqesho. Ukuba ubujonge kwi-yoga ngaphambi kokukhulelwa kwaye uyazi ubuchule balo ngokugqibeleleyo, ungaqhubeka nezifundo wena ekhaya. Ukuba le yinto entsha yokuzilibazisa kuwe, qalisa ngoncedo lomqeqeshi. Kwaye kungcono ukuqala iklasi ngaphambi kokukhulelwa, ukuze umzimba ube nexesha lokulungiselela loo mthwalo enzima.

Ewe, umsebenzi wabasetyhini abakhulelwe nge-yoga unamathuba amaninzi:

• Ukunyaniseka kwemisipha kunye nemigqaliselo yokunyuka kweenkonzo;
• Uqinisa umgudu;
• Ukuphuhlisa inkqubo ekhethekileyo yokuphefumla, apho kunokwenzeka ukuba kube lula ukuphulaphula kunye nokuzala;
• Ukukhawuleza inkqubo yokubuyiselwa emva kokubeletha.

Ukongezelela, ngoncedo lweempawu ezikhethekileyo ungatshintsha ukubonakaliswa okungalunganga kwintsana esibelethweni, utshintshe ithoni yesisu kwaye ugweme ubunzima obukhulu ngexesha lokubeletha.

Ukufaneleka kwabasetyhini abakhulelweyo

Ngokufaneleka kuthethwa ngabafundi abanomdla ophethe ibhola (ibhola elikhulu), abahlala kwindawo, behleli okanye balele, kunye nokuhamba. Zonke zazo zenzelwe ukuphucula ukunqumla kunye nomsebenzi wezihlunu kwaye zixazululwe ngabo bonke abantu, ngaphandle kweemeko ezingathandekiyo xa zikhulelwe.

Indlela yokuziqhuba?

Imithetho yomsebenzi womzimba kubasetyhini abakhulelweyo iyafana nongakhulanga:

• Yenza imithi ekuseni;
• Musa ukuzenza kwisisu esingenalutho kwaye emva kokutya;
• Ugqoke ngokugcoba ukuphefumula ukugweba umngcipheko wokukhathala nokuphelelwa amandla, sebenzisa izicathulo ezipholileyo;
• Ungabandakanyeki kwisitezi esithwaxayo (bhetele-kwi-rubber mat) ukuba ungabandakanyi umngcipheko wokulimala;
• Musa ukuqhubela phambili.

Kunokuba awukwazi ukwenza?

Nguwuphi umsebenzi owenziwa kwabasetyhini abakhulelweyo abavunyelwe kunoma yimuphi umgangatho wezempilo nakweyiphi na i-trimester? Kukho izibango eziqinileyo kwi:

• Ukuhamba ngehashe;
• Iimidlalo ezisebenzayo zamanzi - ukupaka, ukushushuluza kwamanzi, ukhenketho;
• I-Scuba diving (ngenxa yengozi ye-oksijini yindlala);
• Ukugijima kumgama omde ;
• Imidlalo yasebusika (i-skis, i-skates, i-snowboards);
• Ukukhwela ibhayisekile;
• Iintlambo eziphantsi kunye neziphene;
• Ukuhamba (kuquka ukudilika emanzini ukusuka ekuphakameni), ukuhamba ngokukhawuleza.

Khumbula into ephambili! Ukuzivocavoca umzimba kulungile kuphela ekumodareyithini kwaye kuya kukunceda wena kunye nomntwana wakho ukuba uthethe ngokufanelekileyo.

Okokuqala, qhagamshelana nodokotela oya kuzo, ufumane imvume yakhe yokwenza oku okanye uhlobo oluthile lwemidlalo.

Okwesibini, ngumsebenzi kuphela kwabasetyhini abakhulelweyo, musa ukuqhuba iimarathon kwaye unqobe iintaba zeentaba, umsebenzi kufuneka ube nokuzola kwaye ukhuselekile.

Okwesithathu, ungagqithisi, xa uziva uqala ukukhathala okanye impilo egulayo, thabatha ikhefu.

Okwesine, ukutya okunempilo kuyingxenye ebalulekileyo yento eyenziwa ngumzimba, nokuba yinyameko okanye ukubhukuda, ngoko udla amavithamini amaninzi, imifuno kunye neziqhamo, inyama kunye nentlanzi, i-carbohydrate engaphantsi, amafutha (iziphuzo ezinomsoco kunye nehamburgers zingabandakanywa kangcono ekudleni) .

Kwaye, kunjalo, kufuneka ube nexesha lokulala kakuhle, kuba bonke ubusuku obuthongo bukho phambi kwakho!