Exercise During Pregnancy

Ukuzivocavoca ngesikhathi sokukhulelwa kwenza izimanga kuwe nosana lwakho.
Uma ukhulelwe, kubalulekile ukuqhubeka uhamba. Abesifazane abakhulelwe abazivocavoca ngokwanele banezinhlungu ezimbalwa zomgogodla namandla engeziwe. Ngemva kokubeletha uzobuyela ngokushesha esimweni sakho sangaphambi kokukhulelwa.

Ukusebenza kwethu okuphansi kwe-cardio nakho kuhle ngesikhathi sokukhulelwa. Lokhu kuzivivinya kwe-cardio ngaphambi kokubeletha kuzokujulukisa kakhulu futhi kushise amakholori amaningi. Ukujima kuhle kuwo wonke ama-trimester, kuthambile ku-Pelvic Floor yakho futhi kuqeqesha umgogodla wakho kanye ne-abs ngaphandle kokukufaka engozini.

Uhlelo lokusebenza luqukethe izivivinyo ezifanele abesifazane abakhulelwe.
Izivivinyo zenziwa ekhaya ngokusebenzisa i-bodyweight yakho, ama-dumbbells noma ibhola lokuzivocavoca (ibhola laseSwitzerland).

Ngisho noma usaqala ungenza umsebenzi ngamunye kulolu hlelo lokusebenza. Sengeze izivivinyo eziphephile okufanele zenziwe ku-trimester ngayinye yokukhulelwa.

Qinisa umzimba wakho ukuze ukhulelwe nangale kwalokho ngalezi zivivinyo eziphephile ongakwazi ukuzenza kuze kube usuku obeletha ngalo. Uma nje uthatha izinyathelo zokuphepha ezidingekayo futhi usebenzisa amasu amahle (okusho ukunyakaza okuhamba kancane, okulawulwayo), ukuqeqeshwa kwesisindo kuyindlela enhle yokuphimisa iphimbo nokuqinisa imisipha yakho. Ukwakha amandla ngesikhathi sokukhulelwa kuzokusiza ukukulungiselela konke ukuphakamisa ingane ozokwenza maduze!

I-Pilates ingakwazi ukusekela zonke izigaba zokukhulelwa, ukuzalwa, nesikhathi sangemva kokubeletha. Noma ngabe ungumuntu osaqalayo noma ozivocavoca ngokuzimisela, umqeqeshi oqeqeshiwe angakwazi ukugiya ukujima ukuze ahlangabezane nezidingo zakho futhi akuphonsele inselelo ngokuphepha.

Ukujima kugxile kukho kokubili umsebenzi wokufinyela kanye nama-Kegel okuphumula nokukhulula imisipha yaphansi ye-pelvic, kanye nohlu olugcwele lokunyakaza phakathi nokunyakaza. Ukwelula kokukhulelwa kungakusiza uzizwe ungcono kakhulu, ikakhulukazi njengoba ukukhulelwa kwakho kuqhubeka. Ukuzivocavoca emhlane, njengalokhu kunwebeka kweqolo, kungasiza ukudambisa iqolo. Kwabesifazane abakhulelwe, ukwelula kunganikeza izinzuzo eziningi. Kungakusiza ukuthi uhlale uphilile, ukhululekile, futhi ukulungiselele umsebenzi. Okubaluleke nakakhulu, kungasiza ekudambiseni amanye ama-aches nezinhlungu okungenzeka ukuthi ubhekene nazo. Kulula futhi kuphephile ukusebenzisa imisipha yakho ye-ab ngesikhathi sokukhulelwa - ngokulungiswa okufanele. Nansi indlela yokugcina umongo wakho usesimweni se-tip-top. ungathatha izinyathelo zokulondoloza ubungqabavu bakho futhi ugcine umgogodla wakho uqinile ngenkathi ukhulelwe.

Ukuzivocavoca njalo njengowesifazane okhulelwe kuzokwenza:
- Ukukusiza ukuthi uthwale isisindo osithola lapho ukhulelwe.
- Zilungiselele inselele engokomzimba yokusikwa nokuzalwa.
- Thuthukisa imizwa yakho, futhi ikunikeze amandla.
- Ingakusiza ukuthi ulale kangcono.
- Yenza ukubuyela esimweni ngemva kokuzalwa kwengane yakho kube lula.