Buyela kwi-gym ngexesha lakho.
Uninzi lwabasetyhini luloyiko lokusebenzisa xa lukhulelwe. Kodwa kuthekani emva kokuphuma kwesisu? Kuze kube nini umele ulinde emva kokuphazamiseka ngaphambi kokubuyela kwisenzo somzimba?
Kanye njengoko kukhuselekile ukusetyenziswa ngexesha lokukhulelwa (kwiimeko ezininzi), kuphephile ukusetyenziswa ngokulandela ukukhulelwa kwesisu. Isiphakamiso segqirha sakho siya kuba kukulandela inkqubo yakho yokufunda ngaphambi kokukhulelwa okanye ukukhanya, inguqu eguqulelwe.
Ngamanye amagama, ukuba awuzange ube ngumqhubi ngaphambi kokukhulelwa kwakho, akunangqiqo ukuqhuba ezininzi zeekhilomitha ngexesha okanye ngokukhawuleza emva kokukhulelwa kwakho.
Umzimba Wakho Emva kokutshatyalaliswa
Emva kokusweleka kokuqala kwe-trimester , umzimba wakho uza kubuya ngokuqhelekileyo ngokukhawuleza. Akukho sizathu sokuba ungeke ubuyele kwindawo yokuzivocavoca okanye wenze ukuzivocavoca kwakho ngokuqhelekileyo ngaphandle kokuba ugqirha wakho ucebise malunga nalo.
Oko kuthethwa ukuba, ukuba unesifo sokulahleka kwexesha elide okanye elipheleleyo , ugqirha wakho unokucebisa ukuba alinde iiveki ezimbalwa. Oku kungenxa yokuba umzimba wakho udinga ixesha elingakumbi lokufumana emva kokukhulelwa okude. Ukuba ugqirha ufuna ukuba ulinde, unokuzama ukukhumbula nokuphefumula ukuze uncede ukukhulula nayiphi na ingxaki onokuyiva.
Ukubuyela kwiGym
Kanye njengokuba uthanda ngexesha leyomnye umsebenzi, phulaphula umzimba wakho xa uphinda ungene kwi-swing yoqeqesho. Ngelixa kunokuba ulinge ukuzitshiza, vumela umzimba wakho wenze oko kuza ngokwemvelo.
Qalisa ukuthobeka kwaye usebenze ngendlela ephezulu ukusuka apho.
Injongo yakho mayibe nokubandakanya ukuzilolonga ngokukhawuleza okungenani imizuzu engama-150 ngeveki. Ezi zihlandlo zenkqubo ziyakwazi ukwahlula zibe ngamacandelo (umzekelo, iiseshoni ezintlanu ezingama-30 ngeveki). Imizekelo yokusebenza ngokulinganisela-intsebenzo iquka ukuhamba ngokukhawuleza, ukuhamba ngebhayisikili kwindawo ephantsi, igalofu, okanye ukudansa kwebhola.
Ukongeza, ubuncinane iintsuku ezimbini ngeveki, kufuneka uhlanganyele kwimisebenzi eqinisa imisipha yakho njengokuphakamisa izisindo okanye i-yoga.
Ewe, ukuba uphefumlelwe okanye awukwazi ukuthetha xa usebenzisa, khawuleza. Ukuba uziva uphelile okanye ugula, zinike amanzi kunye nekhefu. Ukuba uziva uhlungu, yima. Ukuba uqaphela naziphi na iimpawu ezikukhathazayo ngexesha lokusebenzisa kwakho, unike ugqirha wakho umnxeba ukuba uxoxe ngawo.
Cinga ngokuQala ngokuPhumela okuNcinane
Ukuba ufuna ukuqala ukusebenzisa kodwa ukwesaba ukuzitshintsha kakhulu, unokuzama ukuqala ngokuzivocavoca. Nazi ezinye iindlela ezizenzekelayo zokuzama ukuzenza:
- Ukuhamba: Ukuhamba okufutshane okanye okude kunokukunceda uhambe. Khetha indawo ethile ebonakalayo yempembelelo eyongezelelweyo. Ungakwazi kwakhona ukuzisa umhlobo okanye umthandayo ukuxhaswa.
- I-Yoga: I- Yoga kunye nezinye iindlela zokuthambisa zingancedisa umzimba wakho kwaye zenze ngcono ukuguquguquka. Dweba izibane uze udlale umculo ophumayo ukuze uncede uzive ukhululekile.
- Amanzi Aerobics: Akunakuze uyenze nantoni na inzima, kodwa ukuqhuma kunokuba ube ngumhlaba kunokuncedisa ukuthintela umzimba wakho kunye namalungu akho. Ukuba ungazifisi ukuhamba, qalisa ukuthambisa kwaye usebenze indlela yakho endaweni.
Ukuba ukhathazeke ngokukwazi kwakho ukuzisebenzisa, faka umhlobo okanye uqeshe umqeqeshi ukuba ahambe kunye nokubeka iliso njengoko usebenza.
Igama elivela kwi-Verywell
Ngaphandle kokuba ugqirha wakho akuxelele ngenye indlela, kulungile ukuqhubeka kwakhona nemisebenzi yakho yemihla ngemihla kunye nokuzivocavoca emva kokuphuphuma kwesisu ngokukhawuleza xa uziva. Enyanisweni, ukuzisebenzisa kunokuncedisa ukuxinwa, ukuxhalaba okanye ukudandatheka okuza kunye nokukhulelwa kwesisu. Iyakwazi ukuphucula amanqanaba akho wamandla kunye nokulala kwakho.
Imithombo:
Umama waseMelika wokukhulelwa. (Agasti 2015). Emva kokutshatyalaliswa: Ukubuyiswa komzimba.
Ikholeji yase-American College of Obstetricians kunye neGynecologists. (Juni 2015). Ukuzivocavoca.