Izindlela ezingu-4 zokulingana emzimbeni kanye nezimpendulo kumbuzo wakho wesisindo somntwana
Ukulahlekelwa isisindo emva kokukhulelwa kunzima ngoba ukuba nosana kuguqula impilo yakho - nomzimba wakho. Ungase umangale ukuthi kunjani futhi uzibuze ukuthi kungani kuthatha isikhathi eside ukuba isisu sakho siphenduke, kanjani ukulahlekelwa isisindo somntwana, nokuthi ngabe umzimba wakho uzoba njalo yini.
Uma ubheka amanye amantombazane odumo ngaphandle, ungase ucabange ukuthi kufanele uphume esibhedlela ubukeka sengathi awusoze ukhulelwe.
Kodwa, iqiniso lihlukile kancane. Ukuba nomntwana kuthinta zonke izingxenye zomzimba wakho futhi, naphezu kwalokho okwenzeka eHollywood, kungathatha isikhathi esingaphezu komnyaka ukuze umzimba wakho uvuselele ngokugcwele. Thola ukuthi ungenzani ukuze usize umzimba wakho uphinde uphinde ulahlekelwe isisindo somntwana ngendlela enempilo.
Kungani Ngisabheka Ukukhulelwa?
Enye yezinto zokuqala umama omusha aqaphela ngemuva kokuba nomntwana ukuthi bangase babheke izinyanga eziningana bekhulelwe isikhashana ngemuva kokubeletha. Lokhu kuyinto evamile ngokuphelele. Khumbula, wawunomntwana lapho ngezinyanga eziyisishiyagalolunye. Kusukela nje lapho ubeletha, umzimba wakho uqala ukusebenza ukuze uphephe isisu sakho esimeni saso sokukhulelwa, noma into eseduze nayo, kodwa inqubo encane. Kuthatha cishe amasonto amane ukuba isibeletho sakho sivumelane nesayizi yaso evamile, futhi abesifazane abaningi bazolahlekelwa ngamakhilogremu angama-8 kuya kwangu-20 phakathi nalelo masonto amabili okuqala njengoba umzimba uchitha uketshezi oluthe xaxa.
Kuzothatha isikhathi sezinyimba zakho kanye nendawo ye-pelvic ukuze ubuyele esimweni sabo sokukhulelwa, ngakho-ke kuvamile ukuthi izinto zingaphumi ngemuva kokubeletha. Ungathola okunye mayelana nokuthi yini ongayilindela ngemuva kokuzalwa komntwana kulesi sihloko, Ukubuyiselwa Kwokuthunyelwa Kwangemva Kwokuqala - Ukuvuselela Ngemva kokubeletha.
Ngilahlekelwa Kanjani Lobunzima Bantwana?
Nakuba ungase ube nesifiso sokungena ohlelweni lokudla noma ukudla, ukwehlisa ukuzivocavoca umzimba kubalulekile ekugcineni umzimba wakho uphephile futhi ungalimazi.
Ngisho namama amahle angase abe nenkinga yokubuyela emsebenzini. Ngempela, ukuba nomntwana kuyinkinga enkulu futhi into oyodinga isikhathi sokuyithola. Uzodinga imvume kusuka kudokotela wakho futhi, kuye ngokuthi hlobo luni lokubeletha onalo, lungaba amasonto amane kuya kwangu-8 ngaphambi kokuba uhlanganyele ekuzivocavoca umzimba.
Ukubeletha kungakusiza ukuba ulahlekelwe isisindo, udinga ama- calories angama-500 avela kuwe ngosuku futhi usize ukunciphisa amanye amafutha owawutholile ngesikhathi ukhulelwe. Uma wenza ibele, qiniseka ukuthi unikeza umzimba wakho uphethiloli oluwudinga lokho okudingekayo kwamandla engeziwe. Manje akusona isikhathi sokuhamba ekudleni; ukuvimbela amakholori akho kakhulu kunganciphisa ubisi bakho, futhi ukulahlekelwa isisindo esiningi (ngaphezu kwamakhilogremu amabili ngesonto) kungakhona ukukhulula ubuthi obuvutha ubisi lwakho.
Izindaba ezinhle ukuthi, usengakwazi ukuzivocavoca uma uncelisa. Ucwaningo lubonisa ukuthi ukuvivinya umzimba ngokulinganayo ngeke kuthinte ukukhiqizwa ubisi uma nje unikeza umzimba wakho amakholori anele.
Izithiyo Ezintsha Zokuzivocavoca
Ungase ube nesifiso sokulahlekelwa isisindo ngokuqeda umsebenzi wakho, kodwa ukuzivocavoca kungaba nzima phakathi nezinyanga ezimbalwa zokuqala ngemva kokubeletha. Ezinye zezimpikiswano ongabhekana nazo:
- Ukhathala nokukhathala - Lezi zivame ngemuva kokubeletha, ikakhulukazi uma uncelisa, okungasusa amandla akho. Qaphela amazinga akho wamandla, futhi yenza kuphela lokho ongayisingatha.
- Uhlelo oluphuthumayo - Emasontweni ambalwa okuqala nezinyanga ngemuva kokubeletha, uhlelo lokudla nokulala komntanakho lungashintsha njalo, okwenze kube nzima ukulandela noma yiluphi uhlobo lwesimiso esivamile.
- Isikhathi senkinga - Ungathola ukuthi unemizuzu embalwa nje lapha noma lapho ukuze usebenzise umzimba. Uma kunjalo, sebenzisa isikhathi esinawo, futhi ungesabi ukusakaza ukusebenza kwakho usuku lonke.
- I-Mood ishintsha - Njengoba ama-hormone akho ebuyela emuva evamile, ungase ube nezinkinga ezithile, mhlawumbe ngisho nokubhekana nokucindezeleka kwangemva kokubeletha. Ukuzivocavoca kungasiza isimo sakho, kodwa kufanele ukhulume nodokotela wakho ngendlela engcono yokusingatha isimo sakho.
- Ukuzibophezela - Amama omama amaningi anomuzwa wokuthi unecala uma ezithatha isikhathi sokuzivocavoca. Kunzima ukuzikhumbuza ukuthi empeleni uzoba umama ongcono uma ugxila ekuqineni. Ukwenza njalo kuzobekwa isibonelo esihle kumntanakho.
Izindlela Zokufinyelela Ngokufaneleka
Ukuzivocavoca kungasiza ngempela kwezinye zezimpikiswano, futhi kunezindlela zokwenza kube lula ukuvumelanisa nokusebenza ekuphileni kwakho:
- Hlukanisa ukusebenza kwakho - Ukusebenza okufutshane okusabalala kulo lonke usuku kusebenza kahle njengokusebenza okuqhubekayo.
- Gcina it elula - Uma unemizuzwana embalwa ngenkathi umntwana elele, thatha izinkambo ezungeze indlu noma uhamba ngezinyathelo zehla. Ukuzivocavoca akudingeki kube yinkimbinkimbi, kufanele nje ukuthuthelele.
- Thola ukwesekwa - Xoxa nabangani, umndeni noma omakhelwane mayelana nendlela abaphatha ngayo abanomntwana futhi bahlala ngendlela. Uyomangala ngemibono yokudala lapho.
- Gxila kulokho okubalulekile - Kulula ukugcizelelwa ngokulahlekelwa isisindo , ikakhulukazi emva kokuhlala emzimbeni ohluke kakhulu kulowo oye wajwayela impilo yakho yonke. Uzobuyela emuva evamile, ngisho noma umzimba wakho awufani ncamashi. Zinike imvume yokujabulela ingane yakho nomzimba wakho, noma ngabe akulona lokho othemba ukuthi kuzoba khona.
I-American College of Obstetrics ne-Gynecology iphakamisa ukuthi, uma usebenza ngaphambi kokukhulelwa futhi ube nokuzalwa okujwayelekile kwesisu ngaphandle kwezinkinga, ungase uqale ukuhamba nokwenza ukuqiniswa okuyisisekelo kwe-abs, emuva, ne-pelvis ngokushesha nje lapho uzizwa uyakwazi. Uma unesigaba se-C, kungadingeka ulinde amasonto ambalwa ngaphambi kokuqala noma yiluphi uhlobo lomsebenzi.
Uma uqala ngesimiso sokusebenza , uzofuna ukugxila ezindaweni ezintathu ezihlukene: Amandla amakhulu , ukuqeqeshwa kwe-cardio namandla.
Amandla amakhulu
Ukukhulelwa kungenza buthaka izindawo ezithile ze-abs, akumangalisi uma ucabanga ukuthi kukhona umntwana olele ngaphakathi lapho izinyanga ezingu-9. Ungase ulangaze ukungena ohlelweni lwe-ab olugcwele ngama-crunches nama-sit-ups, kodwa i-abs yakho idinga i-TLC ethile uma udokotela wakho ekukhipha ukuze usebenzise umzimba.
Ungase uzibuze ukuthi yiziphi izenzo okufanele uzenze, nokuthi zingakanani zazo, ukuze usize ulahlekelwe amafutha azungeze isisu. Kubalulekile ukukhumbula ukuthi awukwazi ukubona ukunciphisa amafutha ezindaweni ezithile zomzimba wakho ngezivivinyo ezithile. Ukuthola i-abs flatter kuhilela ukulahlekelwa amafutha omzimba jikelele ngokuhlanganiswa kwe-cardio, ukuqeqeshwa kwamandla kanye nokudla okunempilo. Ngisho noma kunjalo, ungase ube namafutha amancane azungeze esiswini esingaphansi. Lona indawo abesifazane abaningi abagcina amafutha amaningi, ikakhulukazi ngemva kokukhulelwa , ngakho-ke zama ukubeka ingcindezi enkulu ngokwakho ukuze uthole isisu esisendlini.
Lokhu akusho ukuthi akufanele ukwenze ama-ab exercises, ngoba udinga ukuqinisa imisipha eye welula futhi mhlawumbe ifinyelele ngesikhathi sokukhulelwa. Ezinye izivivinyo eziyisisekelo ongase ufune ukuqala nazo zihlanganisa:
- Ama-pelvic aphikisana
- Izikhonkwane zeBhola
- Izandiso zangemuva
- Iplanji elungisiwe
- I-bug efile
Qinisekisa ukuthi uthola okulungile kokwedokotela wakho ngaphambi kokuba wenze lezi zivivinyo, futhi uqale ngeqoqo elilodwa le-10 kuya kwezingu-16 ngokuphindaphindiwe kokuzivocavoca ngalunye izikhathi ezimbili kuya kwezingu-3 ngesonto, ukulungisa lokho ukuze uvumelane nalokho okuzizwa kulungile kuwe.
Ungangeza ukusetha noma uzame ukuzivocavoca okuningi okungaphezu kwesikhathi.
Khumbula ukuthi uma unesifo se-diastasis, ukuhlukaniswa kwezingxenye ezimbili ze- rectus abdominis yakho (iphakethe eliyisithupha elibonakalayo), kungadingeka ukuthi uguqule ukuzivocavoca kwakho.
2. i-cardio
Kanye namandla amakhulu, uzofuna ukufaka i-cardio esimisweni sakho, kodwa ungase ungakwazi ukwenza imisebenzi efanayo noma ubunzima owakwenza ngaphambi kokukhulelwa kwakho - okungenani, hhayi okwesikhashana. Izivivinyo ezinomthelela ophezulu, njengokusebenza noma ukuvivinya umzimba, kungenzeka ukuthi zingakhululekile njengoba umzimba wakho uthola. Lapho uqala nje:
- Qala kancane futhi kulula . Amama omama amaningi athola ukuthi angakwazi ukubekezelela ukuhamba, ukuqala ngemaminithi angu-20 ngosuku, izinsuku ezintathu ngesonto. Uma ungakwazi ukusingatha okuningi, zama ukuthola uhlobo lomsebenzi nsuku zonke.
- Namathela ngemisebenzi engathintekayo . Uma ukuzivocavoca kakhulu okungazizwanga kahle, zama ukuhamba, ukubhukuda, ukusebenza kumqeqeshi we-elliptical noma eminye imisebenzi engekho emzimbeni nasemalungeni. Ngokuhamba kwesikhathi, uzothola kube lula ukushintshela emisebenzini ephezulu.
- Sebenza ngokulinganisela okukhulu , izinga 5 kuya kwezingu-6 ekucaleni kwezinga lokuzikhandla . Vumela amazinga akho wamandla ukuthi akuqondise ekusebenzeni kwakho, esekela uma uzizwa ukhathele noma ngokuphambene nalokho.
Njengoba uqina, ungase ufune ukwandisa amandla ngokuqeqeshwa kwesikhashana mayelana kanye ngesonto, okungakusiza ushise amakholori amaningi. Ungase futhi wengeze umthambeli esimisweni sakho sokuhamba, okuyinto enhle yokwengeza inselele ngenkathi ikuvumela ukuthi uhambe nomntwana .
Ochwepheshe bathole ukuthi ungashisa ama-calories angu-18 kuya kwangu-20 ngaphezulu uma uhamba ngenkathi uqhuma umqhubi. Ukuyixosha intaba kuyoshisa amakholori amaningi, futhi kukhona namaqembu okuzivocavoca angabantwana ongajoyina, njenge-Stroller Strides, Baby Bootcamp, noma iStroller Workout for Moms .
3. Ukuqeqesha Amandla
Ukuqeqeshwa kwamandla yingxenye ebalulekile yesisindo sakho sokulahlekelwa isisindo, kanye nokuthola kwakho.
Kungakusiza ukwakha izicubu ezinomzimba eziqinile, ukukhulisa umzimba wakho, nokukunika amandla okudingayo ukunakekela ingane yakho.
Njengeminye imisebenzi, uzofuna ukuqala kancane, ngisho noma uphakamisa izisindo ngaphambi kokuzalwa. Umzimba wakho usaphila, futhi kungenzeka ukuthi uhlukile kancane kunakho ukukhumbula. Ungase ufune ukuqala ngezivivinyo ukuze uqinise imisipha yakho yomzimba kanye nesimo sokuqina ngenkathi usebenza nokulinganisela kwakho nokuguquguquka. Lokhu kusebenza okuyisisekelo seBhola kuyindlela evamile egxila kuzo zonke izindawo.
Lapho uhlanganisa umsebenzi wokuzivocavoca, khetha imishanguzo esebenza imisipha eminingi ukuze uqinise umzimba wakho wonke ngenkathi ugcina isikhathi. Umkhuba olula ungafaka:
- Sihlalo weSihlalo
- Amaphaphu asiziwe
- Ukukhishwa kwe-Hip
- Ama-pushups ashintshiwe
- Izandiso zangemuva
- Izingcindezi ezingaphezulu
Ngokuzivocavoca ngalunye, qala ngeqoqo elilodwa le-10 kuya kwezingu-16 ubuyekeze, ungasebenzisi isisindo noma isisindo esincane, weqa noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki. Njengoba uqina, ungangeza izinethi eziningi, sebenzisa izisindo ezinzima futhi / noma uzame ukuzivocavoca okuningi . Nazi ezinye zokusebenza okugcwele ongaqala ngazo:
Uma uvumelanisa konke okubonakala sengathi akunakwenzeka, khumbula ukuwugcina ulula futhi uthathe isikhathi sakho. Yenza okusemandleni akho uma ukwazi, futhi uzinike imvume yokujabulela ingane yakho entsha nokuphila kwakho okusha.
Imithombo
Anders, uMark. Ukuphila emagagasi . ACE FitnessMatters. Nov / Dec 2007.
UDada Su, Yun Zhao, uColin Binns, et al. Amamama okubeletha angasebenzisa: imiphumela yocwaningo lwamaqembu. I-Public Health Nutr. 2007 Oct; 10 (10): 1089-93.
UHyatt, uGwen noCram, uCatherine. Umklamo Wokuzivocavoca Ongakazalwa I-DSW Fitness, 2003.