Kuncane okwakwaziwa kuze kube namuhla ngalokho abesifazane abakhulelwe ababengakwenza phakathi nezinyanga eziyi-9 zokukhulelwa. Akuzona izinyanga okufanele udle kuzo ezimbili, futhi akufanele ucabangele ukukhulelwa njengesifo. Ukuntula ulwazi kusikisela ukuthi noma yikuphi ukunyakaza kungathinta ingane, kodwa kuphambene, ukuhola impilo engenzi lutho kuzokunika izinkinga eziningi kunalokho ocabanga ngakho.
Namuhla ngikutshela amanye amaphutha avamile phakathi kwabesifazane abakhulelwe nokuzivocavoca umzimba.
Unganyakazi kuze kube sekupheleni kokugcina
Udokotela wakho uzokweluleka ngokuthi ngabe ikhona yini ingozi ekukhulelweni, kodwa into evame kakhulu ukuthi konke kuhamba kahle. Akudingekile ukuthi uyeke ukuqeqeshwa kwakho kuze kube usuku oyobeletha ngalo, kodwa kuzodingeka uguqule ukuqina kanye nemisebenzi okufanele yenziwe. Ukugcina ukuvivinya umzimba kuzokusiza ukuthi ufike usesimweni esingcono somzimba ekubelethweni futhi ube nokulawula okukhulu emzimbeni wakho. Kubone ngeso lengqondo ukubeletha njengomncintiswano, uma ufika usesimweni esingesihle kuyoba okuphambene kuwe nengane yakho.
Ukwenza ama-crunches
Kwezinye izikhathi sike sakhuluma ngokuthi ama-crunches angafaneleki kanjani ekuqeqesheni, ngakho-ke cabanga ukuthi kumthinta kanjani owesifazane okhulelwe. Ingozi yokuhlupheka kwe-diastasis yesisu, okuwukuhlukaniswa kwemisipha ye-rectus abdominis, iyanda kakhulu. Izicubu zokuxhuma zilimele futhi uzodala ukulimala okubuhlungu kakhulu.
Khumbula ukuthi ungakwazi ukuqeqesha i-abs yakho ngokwenza ezinye izivivinyo ezifana namapulangwe, ama-deadlift, ama-squats, noma amaphaphu.
Musa ukuqeqesha amandla
Imvamisa kuyabiza ukwenza owesifazane enze ukuqeqeshwa kwamandla, ngoba izinganekwane ezingamanga zakha imibono engahlangene neqiniso. Ngokusobala, kufanele uqaphele ngezisindo ozisebenzisayo ngenkathi ukhulelwe, nakuba usunesikhathi eside uqeqesha amandla.
Noma kunjalo, ukuzivocavoca kwamandla kungenziwa kuze kube usuku lokubeletha ukuze kuthuthukiswe ukuma komzimba.
gqoka izingubo ezimpintshayo
Kubalulekile ukuthi ungampintshi indawo yesisu ngezingubo ozigqokayo ukuze uzivocavoce. Ungaguquguquki futhi ungaziphoqeleli ngosayizi owawukhona ngaphambi kokuthi ukhulelwe. Zama ukugqoka izingubo ezixegayo ukuze ungakhulisi uketshezi futhi ungakhohlwa ukuthola izicathulo ezimunca imithelela ngokwezinga elikhulu.
Kufanele futhi uqeqeshe i-pelvic floor
Abaningi bakhuthazwa ukuba bethule ukuvivinya umzimba kwe-pelvic kanye ne-pelvic floor ekugcineni kokukhulelwa, kodwa lokhu kubalulekile kunoma yisiphi isigaba saso, ngisho nangaphandle kokukhulelwa.
Ukugcina i-pelvis isebenza kuzokusiza ukhulule i-sciatic nerve, kusize ingane yakho ukuthi ilungiselele kahle ukubeletha.