Kuncinci okwaziwayo kude kube namhlanje malunga nokuba yintoni eyenziwa ngabasetyhini abakhulelweyo kwiinyanga ezili-9 zokukhulelwa. Azikho iinyanga apho kufuneka udle ezimbini, kwaye akufanele ucinge ngokukhulelwa njengesifo. Ukunqongophala kolwazi kubonisa ukuba nayiphi na intshukumo inokuchaphazela umntwana ongekazalwa, kodwa ngokuchaseneyo, ukukhokela ubomi obuhlala phantsi kuya kukunika iingxaki ezininzi kunokuba ucinga.
Namhlanje ndikuxelela ezinye zeempazamo eziqhelekileyo phakathi kwabasetyhini abakhulelweyo kunye nokuzivocavoca umzimba.
Musa ukushukuma de uyolulela okokugqibela
Ugqirha wakho uya kukucebisa ukuba kukho nayiphi na ingozi ekukhulelweni, kodwa into eqhelekileyo kukuba yonke into ihamba ngokugqibeleleyo. Akunyanzelekanga ukuba uyeke uqeqesho lwakho kude kube yimini yokuzala, kodwa kuya kufuneka uguqule ukuqina kunye nemisebenzi ekufuneka yenziwe. Ukugcina umthambo kuya kukunceda ukuba ufike ukwimeko engcono yomzimba ekuzalweni kwaye ube nolawulo olukhulu kumzimba wakho. Yiba nomfanekiso ngqondweni wokuzalwa komntwana njengokhuphiswano, ukuba ufika ukwimeko embi kuya kuba nemiphumo engathandekiyo kuwe nakusana lwakho.
Ukwenza i-crunches
Kwezinye iimeko siye sathetha malunga nendlela i-crunches engafanelekanga ngayo ekuqeqesheni, ngoko khawucinge ukuba ichaphazela njani umfazi okhulelweyo. Umngcipheko wokubandezeleka kwe-diastasis yesisu, oku kukwahlulwa kwemisipha ye-rectus abdominis, yanda kakhulu. Ithishu edibeneyo yonakele kwaye uya kudala ukwenzakala okubuhlungu.
Khumbula ukuba ungayiqeqesha i-abs yakho ngokwenza eminye imithambo efana neplanga, ii-deadlifts, squats, okanye imiphunga.
Musa ukuziqeqesha
Ngokuqhelekileyo kuyabiza ukwenza umfazi enze uqeqesho lwamandla, kuba iintsomi zobuxoki zidala iinjongo ezingenanto yakwenza nenyani. Ngokucacileyo, kufuneka ulumke ngemilinganiselo oyisebenzisayo ngelixa ukhulelwe, nangona uqeqeshe amandla ixesha elide.
Nangona kunjalo, ukuzivocavoca kwamandla kunokwenziwa kude kube yimini yokunikezelwa ukuphucula ukuma komzimba.
nxiba iimpahla eziqinileyo
Kubalulekile ukuba ungaculi indawo yesisu ngempahla oyinxibileyo ukwenza umthambo wakho. Hlala ungaguquguquki kwaye ungazinyanzeli kubungakanani obububo ngaphambi kokuba ukhulelwe. Zama ukunxiba impahla ejijekileyo ukuze unganyusi ukugcinwa kwamanzi kwaye ungalibali ukufumana izihlangu ezifunxa iimpembelelo kakhulu.
Kufuneka uqeqeshe umgangatho we-pelvic, naye
Abaninzi bayakhuthazwa ukuba bazise ukuzivocavoca kwe-pelvic kunye ne-pelvic kwinqanaba lokugqibela lokukhulelwa, kodwa oku kubalulekile nakweliphi na inqanaba lalo, nangaphandle kokukhulelwa.
Ukugcina i-pelvis isebenza kuya kukunceda ukhulule i-nerve ye-sciatic, uncede umntwana wakho alungiselele ngokugqibeleleyo ukuzala.