Izindawo ezihle kakhulu nezimbi kakhulu ngesikhathi sokukhulelwa

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Omama abakhulelwe bavame ukubhekana nobuhlungu obubuhlungu emuva, emahlombe nasentanyeni. Lokhu kwenzeka ngoba ukukhulelwa kuthinta kakhulu ukuma komzimba wabo ^[4] . Badinga ukunaka ngisho nezenzo ezilula njengokuma nokuhlala. Noma kunjalo, akunzima nakancane. Kuneziqondiso ezithile wonke umama ozayo angazilandela ukuphepha kwengane.

Kungani Ukuhamba Kahle Kubalulekile Ngesikhathi Sokukhulelwa

Ukuma komzimba kubalulekile ekuqondeni kahle komzimba ngenkathi uhleli, umile noma ulele phansi. Siyazi ukuthi ukuma okuhle kubalulekile empilweni enhle. Noma kunjalo, ukubaluleka kwayo kuyanda ngokwengeziwe ngesikhathi sokukhulelwa. Umama angazizwa engakhululekile futhi ezwa ubuhlungu obukhulu ngenxa yesimo esibi, futhi kungadala ukulimala noma ukulimaza ingane. Ubuhlungu bungaba buhlungu kakhulu esigabeni sokugcina sokukhulelwa njengoba amahomoni ethambekele ekunciphiseni imisipha nemisipha.

Umama usengozini yokuhlupheka noma ukudonsa imisipha phakathi nalesi sigaba, noma enza umsebenzi olula wansuku zonke. Ukuma okungalungile kusengabeka umama engozini yokuhlangana okubuhlungu kanye nezinkinga zokulethwa kokuthunyelwe. Imisebenzi ejwayelekile yomzimba njengokuphefumula, ukugaya, njll., Ingaphazamiseka. Ngakho-ke, ukunciphisa izinhlungu emalungeni, entanyeni, emahlombe, emuva nasesinqeni, kulula ukugcina ukuma kahle komzimba. Kuyasiza ingane ukuthi ihlale endaweni efanele yokubelethisa.

Ukuhlala Izikhundla Ukugwema

1. Ukuthopha

Kuyinto evamile ngathi ukuba slouch ekhaya, lapho singabantu abayitoho futhi sikhululekile. Kodwa-ke, lesi sikhundla sibeka ingcindezi engadingekile kwabesifazane abakhulelwe. Ingemuva alihlali liqondile futhi ukunakwa konke kugudluzelwa emgogodleni, osuvele usebenza ngokweqile ukuthwala isisindo esingeziwe. Uhlobo olwengeziwe lungenza izinhlungu zasemuva zibe zimbi kakhulu.

2. Ukulenga imilenze uhleli

Ukuvuvukala kwemilenze kuyinkinga ejwayelekile ebhekene nabesifazane ngesikhathi sokukhulelwa. Uma bahlala njalo endaweni enemilenze elenga, ukusakazwa kwegazi kungaqondiswa emilenzeni bese kubavuvukala ekugcineni. Kuvele kungeze ukungakhululeki okukhona okukhona.

3. Akukho backrest efanele ngenkathi uhleli

Umhlane kamama udinga ukwesekwa ehleli, ukukhipha ingcindezi entanjeni yakhe yomgogodla. Uma engathathi noma yiluphi uxhaso futhi eshaya kancane, lokhu kungakhuphula izinhlungu zakhe zasemhlane. Kufanele agweme ukuhlala ezitulweni noma ezihlalweni ezinomhlane ophansi ngesikhathi sokukhulelwa. Ukuqapha okukhulu, kungcono.

4. Ukuncika phambili ngenkathi uhleli

Lapho uncika phambili ngenkathi uhleli, umzimba womama olindelekile ungadala ingcindezi eyeqile esiswini sakhe. Ingane ingazizwa iminyene futhi lesi sikhundla singaba nomthelela omubi kuyo. Ezigabeni zakamuva zokukhulelwa, le ribcage ingangena emathanjeni athambile engane ekhulayo futhi imake okuvela unomphela ngesakhiwo sayo.

5. Isikhundla sokuhlala kancane

Abesifazane bavame ukuhlala isigamu embhedeni, okusebenza ngamandla emgogodleni wakhe. Lesi sikhundla kufanele silahlwe ukudambisa izinhlungu emuva.

Kunezinye izikhundla zokuhlala ezimbi abesifazane abangazinaka:

Kufanele bagweme ukuhlala nemilenze ewele. Lokhu kungakhuphula ukuvuvukala emaqakaleni noma emithanjeni ye-varicose ngenxa yokwehla kokugeleza kwegazi.

Uma bedinga ukujika, kuyalulekwa ukuthi ujike wonke umzimba kunokumane ukhombe okhalweni.

Izikhundla kufanele zishintshwe futhi ziguqulwe njalo. Isikhundla esisodwa akufanele siqhutshwe isikhathi eside kufanele sihlale imizuzu engu-15.

Ukuhlala Izikhundla Ezingcono Kakhulu

1. Ukuhlala esihlalweni

Kuyadingeka ukugcina umhlane uqonde ngenkathi uhleli esihlalweni. Isinqe kufanele sitshekele phambili futhi amadolo kufanele abekwe ekhoneni elifanele kuso. Futhi, amathambo enqulu kufanele ancike ngemuva kwesihlalo. Abesifazane kufanele banakekele ukuthi bangasonthi okhalweni lwabo esihlalweni esigingqikayo nezinsika. Kufanele bahambise imizimba yabo ngokuphelele ukuze babheke emuva.

Ukwesekwa okuncane emuva ukuze ubeke amajika ezinqe ngokunethezeka, umqondo omuhle. Isisindo somzimba kufanele silinganiswe ngezinqulu futhi akufanele sithwale ingcindezi ethinta isitho esisodwa somzimba. Izinyawo kufanele zibekwe ziqinile phansi. Ukusekelwa emuva, ithawula eligoqiwe elincane noma umcamelo, umcamelo ungasetshenziswa.

Uma kudingeka ukuhlala nokusebenza isikhathi esithile, ukuphakama kwesihlalo kufanele kulungiswe ngokufanele futhi kufanele kubekwe eduze kwetafula. Lokhu kuvikela umama olindele ukuthi angaphoqeleli ukuqhuma kwengane yakhe. Ngaphandle kwalokho, amahlombe nezindololwane zizizwa zikhululekile futhi zikhululekile.

2. Ukuhlala kusofa

Abesifazane kufanele bagweme ukuhlala nemilenze noma amaqakala awele kusofa noma ngabe bakusiphi isigaba sokukhulelwa. Lokhu kungenxa yokuthi ukujikeleza kwegazi kungavimba emaqakaleni nasemithanjeni ye-varicose futhi kudale imilenze evuvukele nobuhlungu obukhulu. Amanye amakhushini azungeze lapho ehleli kusofa alungele ukusekelwa. Imicamelo noma amathawula kufanele kufakwe ejikeni langemuva ukulinganisa ukuma kwentamo nokubuyela emuva. Imilenze akufanele neze ilenga emoyeni ngesikhathi sokukhulelwa kufanele ngabe iphumule kusofa noma icindezelwe phansi.

3. Ukushintsha izikhundla zomzimba

Njengoba kushiwo ngaphambili, akukaze kube ukuhlakanipha ukuhlala endaweni eyodwa ngesikhathi sokukhulelwa. Umzimba ungazizwa ungakhululekile futhi unyinyekile. Abesifazane kufanele bafunde ukulalela izidingo zomzimba wabo futhi babone ukuthi yini ezwa okungcono kakhulu okwamanje. Lokhu kuvumela ukujikeleza kwegazi okungaguquki kuwo wonke umzimba. Omama okufanele babe yibo kufanele bakwenze umkhuba ukusukuma njalo ngemizuzu engama-30 noma ngehora bese bezijwayeza ukuzelula noma ukuhambahamba. Lokhu kuyayekethisa imisipha futhi kuhambise ukugeleza kwegazi.

Futhi, omama kufanele bagweme ukugoqa esitobhini noma kusofa okungenani ngangokunokwenzeka. Lokhu kuma kungenza umntwana alale phansi ngemuva. Umgogodla kamama nengane ungasondela kakhulu. Okungenani esigabeni esithuthukile sokukhulelwa, lokhu kungaba yinkinga, njengoba kungenza ukulethwa kube yinselele. Ingane ebekwe endaweni engemuva kunzima ukuxoshwa ngaphandle futhi akekho umuntu wesifazane obheke phambili emsebenzini okhokhisayo. Ingane iphuma kalula esibelethweni uma ibekwa endaweni engaphambili.

4. Ukuhlala phansi

Isimo sikaCobbler siyindawo enhle yokuhlala phansi ngesikhathi sokukhulelwa. Kufana kakhulu nesimo se-yogasana. Kudinga ukuthi umuntu ahlale ngomhlane oqondile, amadolo agobile futhi amathe ezinyawo ahlanganiswe. Ucansi noma ingubo kufanele kusetshenziselwe ukubeka ngaphansi kwamathambo enqulu. Lesi simo sisebenza ngokumangalisayo ukulungiselela umzimba womsebenzi ^[1] . Ukuzijwayeza nsuku zonke kuma-trimesters wesibili nowesithathu wokukhulelwa kungayinciphisa inqubo yokulethwa.

5. Ukuhlala emotweni

Ukunakekelwa kufanele kuthathwe ukugqoka womabili amabhande ethanga nasemahlombe, lapho uhleli emotweni. Kodwa-ke, ibhande akufanele liboshwe ngokuqinile emathangeni kufanele liboshwe kancane ngaphansi kwesisu, ngaphezu kwamathanga aphezulu ukuze lithole. Ukudlulisa phezu kwesisu kungadala ingcindezi enganeni. Ibhande lamahlombe kufanele lidlule ngokunganaki phakathi kwamabele. Uma umama kufanele ashayele, kufanele agcine imihlahlandlela efanayo yokuphepha esihlalweni somshayeli ^[3] .

Ukusekelwa emuva kuhle uma ushayela. Amadolo kufanele abekwe ezingeni elifanayo lezinqulu noma ngisho nangaphezulu. Isihlalo kufanele sidonswe eduze kwesiteringi ukuvikela ukuncika phambili lokhu kwenza namadolo agobe njengokulula nangezinyawo ukufinyelela kuma-pedals kalula.

Isisu kufanele sibekwe ngokobude besondo lokushayela, ngegebe elincane lama-intshi ayi-10. Isiteringi kufanele sibe kude neqhubu lekhanda nengane, futhi sisondele esifubeni. Noma kunjalo, kungcono ukugwema ukushayela ku-trimester yokugcina yokukhulelwa ukugwema noma yiziphi iziphambeko.

6. Ukusetshenziswa kwebhola lokulinganisa ukulethwa okushelelayo

Ukuhlala ebholeni lokulinganisa ukuzivocavoca okuhle okwenza umzimba wabesifazane ukulungele ukubhekana nabasebenzi kanye nezinselelo zako ^[okubili] . Inikeza induduzo enkulu ngesikhathi sokukhulelwa. Ibhola kufanele likhethwe ngokufanele ukuphakama komuntu. Ukuzijwayeza ukuhlala phezu kwayo nsuku zonke kungakhuphula amandla amathambo we-pelvic kanye nemisipha eyinhloko. Kubonakala kuwusizo, ikakhulukazi ku-trimester yokugcina.

Lokhu kuvivinya umzimba kusiza nokubeka ingane endaweni efanele ukuthi iphume ngesikhathi sokubeletha. Amabhola we-Balance angenza esikhundleni sezitulo ezijwayelekile ezindaweni zokusebenza. Lawa abizwa nangokuthi amabhola emithi noma amabhola okuzala. Amabhola okubeletha enziwe ngokukhethekile ngokungapheli. Lokhu kunikeza ibhola ngokubamba okungcono ebusweni, ngaphandle kokuvumela umama ukuthi ashelele noma awe lapho ehleli.

Izinto Okufanele Uzikhumbule

Njengoba umama edlula ezigabeni zokukhulelwa, kuphakanyiswa ukuthi ambuyisele emuva ngangokunokwenzeka. Nweba kaningi ngemuva kokuhlala ihora lonke futhi uqiniseke ukuthi ungashisi noma uthathe noma isiphi isikhundla esingazizwa sikhululekile. Lalela umzimba wakho bese wenza okukukwenza uzizwe muhle futhi uqinile.

1. [1]Insimu, T., Diego, M., Hernandez-Reif, M., Medina, L., Delgado, J., & Hernandez, A. (2011). Ukwelashwa kwe-Yoga kanye ne-massage kunciphisa ukucindezeleka kokubeletha nokungakhuli ngaphambi kwesikhathi. Ijenali yokwelashwa komzimba nokusebenza kokunyakaza, i-16 (2), i-204-249.
2. [okubili]ULowe, B. D., Swanson, N. G., Hudock, S. D., & Lotz, W. G. (2015). Ukuhlala okungazinzile emsebenzini - kukhona izinzuzo zomsebenzi wokuzivocavoca?. Ijenali yaseMelika yokukhuthaza ezempilo: AJHP, 29 (4), 207-209.
3. [3]I-Auriault, F., Brandt, C., Chopin, A., Gadegbeku, B., Ndiaye, A., Balzing, M. P., ... & Behr, M. (2016). Abesifazane abakhulelwe ezimotweni: Imikhuba yokushayela, isikhundla kanye nengozi yokulimala. Ukuhlaziywa Kwengozi Nokuvimbela, 89, 57-61.
4. [4]UMorino, S., Ishihara, M., Umezaki, F., Hatanaka, H., Iijima, H., Yamashita, M., ... & Takahashi, M. (2017). Ubuhlungu obuphansi emuva nokunyakaza okubangela ukukhulelwa: isifundo seqembu elizayo. Ukuphazamiseka kwemisipha ye-BMC, 18 (1), 416.

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