Fitness Postpostum
Ukusebenzisa ngexesha lokuhamba emva kwindlela yokukunceda ukuba ubuyele emgangathweni kwaye uhlale uphilile umntwana wakho kunye nawe. Amama amaninzi afuna ukwazi xa aqala ukuzisebenzisa emva kokubeletha. Iingcebiso eziqhelekileyo ezivela kumagqirha kunye nababelethisi kufuneka zilinde iiveki ezintandathu ukuya kweebhozo ngaphambi kokungena kwinkqubo yokuzivocavoca.
Unokucelwa ukuba ulinde ixesha elide okanye ubambe ngokukhawuleza ukuba unesigaba se-california okanye isistim yokuhambisa isisu (kunye ne-forceps okanye ukukhutshwa kwe-vacuum).
Ugqirha okanye umbelethisi wakho unokukunika inkcazo kwixesha lakho lomntu. Ngokufanelekileyo, le bhar kwi-stitness fitness ayinakuyithintela imizamo yakho yokuhamba.
Ukuhamba kufezekileyo, kwaye kufuneka kuqale emva kweeyure emva kokubeleka, nokuba ufuna ukuhlinzwa. Siyazi ukuba oomama abahamba emva kokuzalwa bavame ukuphulukisa ngokukhawuleza kwaye bazive bebhetele ngokukhawuleza kunokuba bangabalingani babo abangaphantsi. Oku akuthethi ukujikeleza kwi-block, kodwa kuthetha ukuvuka nokuhamba ngegumbi lesibhedlele okanye ekhaya lakho. Nangemva kwecandelo le-c okanye emva kwe-epidural , ungaqala ukuhamba ngoncedo ngeeyure ezimbalwa nje. Nangona iinzame zokuqala ezinokuba zibuhlungu, ngokubanzi, ukuhamba kulungile.
Andiyinconyisi inkqubo yokuzilolonga, kodwa ukuhamba ngokufutshane imihla ngemihla emva kweveki yokuqala okanye ezimbini zigqibeleleyo. Jonga ukuwongamela, ongekho nzima ukwenza ekuqaleni. Indlela efanelekileyo yokuxelela ukuba wenza ntoni kakhulu xa ukuphuma kwegazi kubonakala kunzima okanye kubomvu ngaphakathi kweeyure ezimbalwa zokuhamba.
Ukuphuma kwegazi emva kwe- postpartum akufuneki ukutshintsha kakhulu. Ukuba kunjalo, uyayinqoba.
Ukuba usebenzise ngaphambi kokukhulelwa, unokuziva unomfuneko wokuphuma kwaye uhambe. Ngomlinganiselo olinganiselwe, abanye oogqirha baya kukunika phambili. Unokucelwa ukuba wenze i-yoga eguqulwayo ngokubhekiselele kwi-aerobics, kodwa ukunyakaza kunye nokunyameka ukunyakaza kuhle.
Xa usuphilisiwe kwaye ulungele ukuqala isimiso sokufunda rhoqo emva kokuphuma, ungacinga ukwenza into efana nale nkqubo yokuzilungiselela yokufumana umama omtsha .
Khumbula ukuba umzimba wakho ulungelelanisa nombuso ongakhulelwanga. Uya kuba neziko lakho lokulinganisela ukutshintshwa kwakhona, amahomoni okukhulelwa aya kuqhubeka nokwenza amajoyina akho athathwe ngokukhawuleza kwaye unesiva nje sokuphelelwa ngumzimba ongahamba nayo nayiphi na ukuzalwa. Oku kuthetha ukuba nangona unako amandla, unokuba ulungele ukonakala kwithuba elithile. Hamba ngokukhawuleza uze ube nomnene nawe ngeli xesha.
Eminye imigaqo yomsebenzi wokuhamba emva kokuphuma:
- Lindela ade unikezwe phambili
- Qala ngeentlobo ezincinane zokuzilolonga
- Yenza ngokukhawuleza indlela yakho yokubuyela emzimbeni
- Yeka ukusebenzisa xa unentlungu, ukwanda kwamanzi okanye ezinye iimpawu ezimbi
- Cinga ukuthoba kunye nokuthobeka ekuqaleni