Uma kuziwa ekuhambeni nasekukhulelwe, yenzeni! Angikaze ngibe ngumhambi okhulelwe ngokwami, ngakho ngathola abanye ochwepheshe esihlokweni futhi yilokhu abakushoyo:
"Mhlawumbe ukuzivocavoca kangcono kowesifazane okhulelwe uhamba, indlela enhle kakhulu yokuthinta imisipha, uthole umoya omusha, ugcine umzimba wakho njalo, futhi kukusize ulale kahle ebusuku. Kodwa khumbula: ungalokothi uziphakamise kuze kube sekupheleni kokukhathala.
Kungcono ukuthatha iminyango emifushane, emihle kunayo yonke usuku kunokuba kuhambisane nohambo oluthatha isikhathi eside, olukhuni. " Isiqondiso sabazali abalindelekile .
Kufanele Uhambe Kangaki Ngesikhathi Sokukhulelwa?
Uma usuhambe kakade, gcina uhlelo lwakho olujwayelekile. Ukuze uqalise, hamba imizuzu engu-20 ukuya kwangu-30 ngosuku izinsuku ezintathu ngesonto bese wakha kusukela lapho kuya emaminithini angu-30 kuya kwangu-60 izinsuku eziningi zesonto. Izinkombandlela zomsebenzi we-2008 zomzimba ezivela eMnyangweni wezeMpilo wezeMelika nase-Human Services zincoma amahora amabili nemizuzu engu-30 yokuzivocavoca umzimba ngesonto (njengokuhamba okusheshayo ) ngesikhathi sokukhulelwa. Ukuhamba ngokuzivocavoca kungaqhubeka ku-trimester yakho yokugcina futhi kuze kube sekuzalweni uma nje kukhululekile kuwe.
Yeka Ukushesha Nokuthi Kunzima Kanjani Ukuhamba Ngesikhathi Ukhulelwe?
Ukulinganisela yilizwi ngesikhathi sokukhulelwa, ngakho ungazicindezeli ngokweqile. Izakhi zamakhemikhali nokukhulisa izinga lokushisa komzimba wokuzikhukhumeza kakhulu kuyingozi kumntwana.
Ungasebenzisa " ukuhlolwa kwenkulumo " ukucacisa izinga lakho lokuzikhandla: kufanele ukwazi ukukhuluma ngemisho ephelele ngaphandle kokuthi uphakamise, ukukhukhumeza, futhi ushaye ukuze uthole imisho emifushane. I-pulp ezingaphezu kuka-100 ngezimoto ngomzuzu emihlanu imizuzu emva kokuzivocavoca kusho ukuthi usebenze umzimba wakho kanzima kakhulu. Okunye: Yikuphi Ukuzivocavoca Okumaphakathi Kokulinganisela Okuzwakalayo
Phuza amanzi ngaphambi, ngesikhathi, nangemva kokuhamba kwakho ukusiza ukulawula izinga lokushisa lomzimba wakho. I-fetus ayikwazi ukukhipha ukushisa okweqile, ngakho gwema ukusebenzisa umzimba oshisayo futhi ugcine ukuhamba kwakho kokuhamba ngokulinganisela. Cabanga ngemall ehamba njengenye indlela ngesikhathi sezulu eshisayo.
Ukuthutha Kubalulekile Kwabagibeli Abakhulelwe
Ukuhamba okuhle kokuhamba kubalulekile futhi kungasiza ekuvimbeleni i-backache.
- Sukuma uqonde : Cabanga ngokuba mude futhi uqondile, ungagodli emuva.
- Unganciki phambili noma uncike emuva : Ukuxhomeka kubeka ubunzima emisipha yangemuva.
- Amehlo phambili : angabheka phansi kodwa kunalokho amamitha angu-20 ngaphambili.
- I-Chin up (efana nomhlabathi) : Lokhu kunciphisa ubunzima emqaleni nasemhlane.
- Khipha amahlombe : Shrug kanye futhi uvumele amahlombe akho awe bese ephumula, amahlombe akho abuyele emuva.
- Suck esiswini sakho
- Tuck ngemuva kwakho : Phendulela izinyathelo zakho phambili kancane. Lokhu kuzokuvimbela ukuthi ungagodli emuva.
Vimbela ukuqokwa
Uma unenkinga yokuqothulwa phakathi nokukhulelwa, ukuhamba kuyisimo semvelo esingenasidakamizwa.
Umama Okhulelwe
Isikhungo somzimba wakho wokushintsha okuningi phakathi nokukhulelwa. Ungadinga izicathulo ngokusekelwa okwengeziwe. Ukuzivuba kwezinyawo nezinyawo kungase kube yinkinga ngesikhathi ukhulelwe, kungase kudingeke ukhuphuke isayizi noma ububanzi besihlangu ukuze uthole induduzo.
Amahomori ngesikhathi sokukhulelwa aphumule izigxobo, ezingabangela ukuhamba ngezinyawo. Bheka udokotela wezinkondlo uma izinkinga zikhula.
Ukuqapha
Misa ngokushesha futhi uxhumane nomhlinzeki wakho wezempilo uma unempawu ezinjengesizungu, ubuhlungu noma ukuphuma.
Awekho amaMarathoni
Ama-Marathons, kungakhathaliseki ukuthi uhamba noma ugijime, awunconywa abesifazane abakhulelwe kunoma yisiphi isigaba sokukhulelwa. Uma ubhalisile ohlelweni lomncintiswano wezosizo , cela ukudlulisela ngosuku oluzayo emva kokudiliva kwakho, noma ubuze uma kunenketho ye-marathon. "Ukuhamba nje" i-marathon kuzokuphakamisa izinga lokushisa lomzimba wakho, ukukhipha amandla ezitolo zomzimba wakho, futhi kungafaka ingozi enganeni yakho.
Uma ujabulela ukuhamba amabanga amade, zibeke eceleni kwe-marathon-marathon (amamayela angu-13) uphinde uhlole izinga lenhliziyo yakho . Thatha amakholori angu-200 ngehora kanye nendebe yamanzi njalo imizuzu engama-30 ekuhambeni okude ukubuyisela izitolo zakho zamandla impilo yengane.
Qhubekani Ukuhamba!
Beka umgibeli wokuhamba / ukugijima ohlwini lwakho lwesifiso. Ngemuva kokuzalwa, hamba ndawonye njengomkhaya kusihlwa kusihlwa, ukukhulula ukucindezeleka, futhi uthathe isikhathi sokuxoxa. Imicimbi yokuhamba engekho-ukuncintisana eyenziwa yi-volkssport clubs inikeza ukuzijabulisa komndeni kwamahhala noma okungabizi.
Imithombo:
Ukuzivocavoca ngesikhathi sokukhulelwa kanye nenkathi yokuhamba kwesikhathi. I-ACOG Committee Opinion No. 267. Ikhomishana yaseMelika yasezimbangi kanye namaGynecologists. I-Obstet Gynecol 2002; 99: 171-173
Imihlahlandlela yomsebenzi we-Physical Body ka-2008, iHhovisi Lezifo Zokuvimbela Nokukhuthazwa Kwezempilo, uMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. ibuyekezwe ngo-10/7/2008. Kufinyelelwe ngo-10/9/2008.