Indlela Yokuzivocavoca Ngemuva Komntwana
Ukuqala kabusha umsebenzi wakho wokuzivocavoca emva kokubeletha kunezinzuzo eziningi, yize ukwenza kanjalo kulula kunokushiwo. Kungenxa yokuthi ukuba nosana kusho izinguquko eziningi: ukulahlekelwa ubuthongo, ukufunda ukuphatha umuntu omncane ngendlela efanele, nokubhekana nesisindo osizuzile ngesikhathi ukhulelwe.
Njengoba uzama ukuthola isimiso sakho esisha phansi, ukuzivocavoca kungase kubonakale sengathi kuyinto yokugcina ozizwa uthanda ukuyenza.
Kodwa, ukusebenza manje kubaluleke kunanini ngaphambili ngoba kusiza ukuphakamisa umzimba, ukuchitha isisindo esiningi, kunika amandla amaningi, futhi kusiza ukunciphisa ukucindezeleka nokucindezeleka, kanye nokuthuthukisa isimo sengqondo.
Udokotela wakho mhlawumbe uzame ukukusiza ukuthi ugcine isisindo sakho sokukhulelwa sibe ngamapounds angu-30, okujwayelekile futhi kuthathwa njengemali enempilo. Ngokwesilinganiso, amakhilogremu angu-18 kuya kwangu-20 avame ukulahlekelwa ngaphakathi kwenyanga yokuzalwa komntwana, kodwa yilowo amakhilogremu angaphezulu okungaba nzima ukukhipha ukuthi unamapounds ayi-10 ukulahlekelwa noma ngaphezulu. Umzimba wakho ungase uhluke ngemuva kokuba nomntwana. Kodwa, ngokubekezela okuncane nokuzivocavoca okuqhubekayo, ungabuyela emuva.
Yikuphi Ukuzivocavoca
Uyazi ukuthi ukubuyela ekuzivocavoca kufanele kube inqubo encane. Umzimba wakho udlule ushintsho olukhulu futhi kuthatha isikhathi ukuze ubuyekeze emuva. Udokotela wakho uzokunika i-go-ahead uma ungayisebenzisa futhi angakunika imishanguzo elula ongayenza emasontweni ambalwa emva kokuzalwa.
Ezinye zalezi ziphakamiso zihlanganisa:
- Ukuzivocavoca kwe-Kegel: Ukuzivocavoca kwe-Kegel kuhilela ukwenza ukuchotshozwa okuncane kwemisipha ebhodini lobufazi. Lezi zivivinyo zingasiza ukuqinisa imisipha ye-pelvic ebuthakathaka, engabangela izinkinga zokulawula isisu, ezivamile kubantu besifazane.
- Ukuhamba . Ukuhamba okuncane, okuhamba kancane kungasiza ukulungisa umzimba wakho ukuze usebenzise umzimba wokuzivocavoca, futhi uthole umoya omusha. Uma usebenzise ngaphambi kokukhulelwa, ungadinga cishe amasonto ayisithupha ngaphambi kokuba ubuyele kulokho okwakwenza ngaphambili.
- I-Yoga : I-yoga ye-yoga emihle ingaba yindlela enhle yokuthola igazi lakho ligeleza ngenkathi kunciphisa ukucindezeleka. Kungase kudingeke ugweme ezinye izimo (njengezimpikiswano), kodwa ukuhamba okuyisisekelo njengebhuloho elisekelwayo , i- Warrior I , ne- tilts e-pelvic , yindawo enhle yokuqala. Ungase ukwazi ukuthola isigaba se-postpartum yoga endaweni yokuzivocavoca yendawo noma yezempilo .
- I-Pilates : Ngezinye izinguquko, ungase futhi ukwazi ukwenza imishanguzo ye- Pilates eyisisekelo ukuze uqinise umgomo futhi ukwandise ukuguquguquka kwakho.
Kuthiwani Nge-Abs Yakho?
Ungase ube nokukhathazeka ukubuyela kuma-exercises ab ngokushesha nje. Kodwa futhi, ungadinga isikhathi esithile ngaphambi kokuba wenze ngokusemthethweni umsebenzi wendabuko wamaphakathi, ikakhulukazi uma uhlukaniswa ku-abs noma i-diastasis.
Uma ungenalo i-diastasis, ungase ukwazi ukuqala ngokuzivocavoca okulula njengama-tilts e-pelvic ne-contraction ye-isometric.
- Ama-pelvic aphikisayo : Hlala phansi phansi imilenze yakho igobile, izinyawo ziphumula phansi. Khula kancane kancane izibeletho zakho bese ugoqa isifuba sakho kuwe. Philisa ngokulinganayo bese uzama ukuqalisa ukunyakaza nge-abs yakho esikhundleni sokucindezela ama-glutes kakhulu. Ungakhohlwa ukuqinisa iphansi lapho wenza ama-pelvic, ngoba angase abeke ingcindezi kuwo futhi asule.
- Ukuhlukana kwe-Isometric : Lokhu kuyintuthuko ongayenza nomntanakho, uma uthanda. Lala phansi ngamadolo ugobile phansi izinyawo, ubeka ingane esiswini sakho. Vula futhi, njengoba wenza kanjalo, cindezela i-abs, uzidonsa njenge-sponge uphakamise umntwana. Exhale futhi wehlisa ingane emuva. Phinda u-10 kuya ku-16 ubuyekeze.
Njengoba uqina, ungathuthuka ekuzivocavoca kanzima. Khumbula ukuthi uma une-c-section, uzodinga isikhathi esiningi ukuvumela umzimba wakho uphulule. Ngaphambi kokwenza noma yini, hlola nodokotela wakho futhi usebenze naye ukuze wakhe uhlelo lokuqala lokuzivocavoca.
Ukusebenza kwe-Postpartum
Uma usuzuzile udokotela wakho futhi uzizwe ulungele ukuvivinya umzimba, ungase udinge imibono ethile kulokho okufanele ukwenze. Uma usebenzise ngaphambili, ungase ukwazi ukubuyisela emuva izinguqulo eziguquliwe zalokho okwenzayo. Uma ungazange usebenzise ngaphambili, uzofuna ukuqala ngohlelo lokuqala ukuze uvumele isikhathi sakho somzimba ukuba sisetshenziselwe ukuvivinya umzimba.
Lezi zinsiza zizokusiza ukuthi uqale ukuthi uzoqala kuphi:
- Amavidiyo wokuvivinya ama-Postpartum. Lawa ma-Pilates namavidiyo e-yoga anikela ngezindlela ezinomusa zokuba nesimo ngemuva kokuba ususane.
Into ebalulekile okumele uyikhumbule ukuzithoba futhi ulandele imiyalelo kadokotela. Qinisekisa ukuthi uyadla ukudla okunempilo , ikakhulukazi uma uncelisa (okungahle kudingeke ukuthi ufune ama- calories angaphezu kuka-500 ngosuku). Hlala kahle-hydrated futhi ungayeki.
Ukuzivocavoca kungase kushaywe noma kuphuthelwe njengoba ulungisa impilo yakho entsha nomntwana. Ngakho yenza okusemandleni akho futhi ugxile amandla akho ekuzinakekeleni wena nomntanakho.