Wonke umama ozayo uzama ukulungiselela kangako ukukhulelwa. Umzuzu wokuzalwa komntwana akulula, ngoko kubaluleke kakhulu ukuba ulungele ngokwengqondo nangokwenyama. Abafazi abakhulelweyo banamhlanje banamathuba amaninzi okulungisa imizimba yabo ngaphambi kokuba bazalwe-ukufaneleka kwabo besetyhini abakhulelweyo, i-yoga, ukubhukuda, i-aqua aerobics, ukubhukuda namahlengethwa kunye nokunye okuninzi. Oomama noogogo abazange bazi ngezo ndlela zonke. Kodwa kukho iindlela ezizodwa ezenziwa ngabafazi ukususela kumaxesha amandulo. Lo mbuzo wokuzivocavoca ukuphefumula kwabasetyhini abakhulelweyo. Ukusebenzisa ukunyusa ukuphefumula kwabasetyhini abakhulelweyo kuyinxalenye ebalulekileyo yenkambo yokukhulelwa kunye nokuzalwa ngokwaso.
Kutheni kuphefumula xa ukhulelwa?
Ngexesha lokukhulelwa, umfazi udinga umthamo okhulayo we-oksijeni. Oku kubangelwa kukuba okwangoku umama ozayo uyondla i-oxygen kungekhona nje umzimba wakhe, kodwa kunye nomzimba womntwana. Kwisiqingatha sesibini sokukhulelwa abaninzi abafazi bafumana kunzima ukuphefumula. I-uterus ekhulayo iba yomelele kwingingqi ye-pelvic, kwaye iqala ukunyuka phezulu, ngaloo ndlela ishintshe izibilini. Ngenxa yoko, i-diaphragm iphantsi kwengcinezelo, ebangela ukuba kunzima ukuphefumla ngexesha lokukhulelwa. Umthamo wemiphunga uba yincinci, kwaye umfazi ufumana i-oksijini encinane kuye kunye nosana lwakhe. Intliziyo iyakhula ngokukhawuleza, kwaye yonke inkqubo yesifo senhliziyo iqala ukusebenza ngamandla. I-gymnastics yokuphefumula ngabafazi abakhulelweyo bayavumela ukulungelelanisa umsebenzi weentliziyo, kunciphisa uxinzelelo, ukubuyisela kwakhona kunye nokukhuthaza.
Wonke umama ozayo kufuneka azi malunga nokubaluleka kokuphefumula kakuhle ngexesha lokukhulelwa nokubeletha. Ngethuba lokubeletha, umfazi uphefumlela ngokuphindaphindiweyo ezimbini, kodwa ngenxa yokulwa okunamandla, umntu akahlali ehlala ecamngca ngokuphefumla. Ngoko ke, kubalulekile ukuqonda zonke izicwangciso ngaphambi kokuba ubenze ngokuzenzekelayo, ngaphandle kokucinga ngexesha lokuhambisa.
Ukwenza i-gymnastics yokuphefumula kwabasetyhini abakhulelweyo, unokukwazi ukufezekisa oku kulandelayo:
- ukususa ithoni eyongeziweyo yesisu;
- ukunciphisa i-toxemia ngexesha lokukhulelwa;
- ukuphucula ukujikeleza kwegazi;
- ukuququzelela ukuhamba kwe-oksijini kwingqondo yomntwana;
- ukuphelisa ukuphefumula okukhuselekileyo ngexesha lokukhulelwa.
Izenzo zokuphefumula kwabasetyhini abakhulelweyo
Zonke iindlela zokuphefumula kwabasetyhini abakhulelweyo bahlula ngamaqela amabini: ezo zenziwa ngokunyuswa kunye nezinto ezenziwa ngaphandle kokuhamba.
Okokuqala kwaye ngokukodwa, umama omele ukuba afunde ukuphefumula ngokupheleleyo. Eli gama lithetha ukuphefumula okukhulu, ngexesha ekungabandakanyekanga kuphela inxalenye ephezulu yemiphunga, kodwa nayo yonke ingqungquthela, i-thorax kunye nesisu esiswini. Ukuphefumla okuncinci kukunceda ukuphefumula ukuphefumula okunzima ngexesha lokukhulelwa nokunciphisa intlungu ngexesha lokulwa.
- Uxoxe emhlane wakho, ubeke imicupheko ekhululekile phantsi kwamadolo akho phantsi kwentloko yakho. Exhale. Kancinci, yinyusa umoya ngeempumlo, uzalise isisu sakho. Gcina ukuphefumula kwakho imizuzwana embalwa kwaye uphucule ngokukhawuleza ngomlomo wakho, ngelixa ukhulula zonke izihlunu. Ukuzivocavoca kunokwenziwa phantsi komculo omnandi. Emva kwemizuzu elishumi yokuphefumula, ukuphefumula ngokukhuselekileyo ngexesha lokukhulelwa kuba lula.
- Zihlaziye ngokuhlala phantsi uze uzame imizuzu embalwa ukuba uphefumle ngokukhawuleza kwaye ungcono - "inja -fana". Le ndlela isebenzayo ngexesha lokubambisa, xa iincwadana ziba nzima. Kwakhona, lo msebenzi uvumela ukuba ukhulule zonke iimisipha kwaye uzive ulula.
- Yenza umsebenzi wokuqala kunye wesibini ngelixa uqhuba-xa uhamba, ngexesha lokucoca kwindlu kunye nayiphi enye imithwalo.
- Kancinci kancinci emoyeni, ubale emine. Gcina ukuphefumula kwakho, kwakhona, ngemizuzwana emine, uze uphume, ubale kubane. Imizuzwana emine, musa ukuphinda uphinde uphinde usebenzise.
Iimama ezizayo zifanele zenze i-gymnastics yokuphefumula ngexesha lokukhulelwa imihla ngemihla - kuphela kule meko kuya kubakho ukuphumeza iziphumo ezibonakalayo. Yenza rhoqo xa kukho umzuzu wamahhala kwaye emva kweveki ezimbalwa ukuphefumula ngokufanelekileyo kuya kuba ngumkhwa. Abasetyhini ababandakanyeka kuloo gymnastics, phantse abazi ngeengxaki ngokuphefumla ngexesha lokukhulelwa.