Ukuzivocavoca ngexesha lokukhulelwa akusona nje indlela yokuvuselela, gcina inani kunye nokukhusela ubomi bomntwana, kodwa ukulungiselela ukuhanjiswa. Kwisibini yesithathu (ukususela nge-15 ukuya kweyesi-24 iveki), ngokungafani neyokuqala, inzala yomama olindelekileyo iphucule, kwaye ingozi yokulimaza umntwana iyancipha. Unako ukufumana umthwalo ngokomzimba olinganiselayo, ozayo ekuncedeni ngokukhawuleza ukuba ubuyele ngokukhawuleza umzobo kwiimpawu zangaphambili.
Ziziphi izenzo ezikhulelwe?
Ngokungafani nekota yokuqala, xa oogqirha bancomela ukuba bayeke ukufudumala okulula kunye nazo zonke iintlobo zokuphefumula, kwiimeko ezilandelayo ziba nzima kakhulu. Ukusukela kwiiveki ezi-15 ukuya kuma-24 zokukhulelwa, akukho zinguqulelo ezinje ngokukhawuleza ezikhokelela kwi-malaise kumhla wangaphambili, kwaye ngaphandle koko, isibeletho sikhula ngokunyanisekileyo, esandisa umthwalo kwisigxina nesimo senhliziyo. Ubunzima bokuzivocavoca kwabasetyhini abakhulelweyo kwi-trimester yesibini kufuneka babandakanye izenzo eziza kuququzelela umzimba walezi nguqulelo.
Eyona nto, ukuba ubunzima bakho bokuzilolonga ngexesha lokukhulelwa kuya kubandakanya ukuya kwiiklasi zabafazi abakhulelweyo kwidibini. Umthwalo unokukhethwa ngenxa yakho: i-aqua-yoga, ukubhukuda, i-aqua aerobics. Ummandla wamanzi ususa ubunzima obungadingekile ukusuka emthonjeni, uphinde uphinde udibanise, kwaye ngexesha lokudilika umntwana ufunda ukunyamekela oksijini ekufuneka ayenze ukunyamezela xa ebeletha. Nangona kunjalo, ukuba awukwazi ukutyelela echibini, unokuyenza nge yoga ngabafazi abakhulelweyo okanye usebenzise umzimba kwi-fitball-oku kuya kunika iziphumo ezifunwayo.
Ziziphi izenzo ezingenakwenziwa ngokukhulelwa?
Nangona ungumfazi wezemidlalo, ngexesha lokukhulelwa nayiphi na inxaxheba kwimincintiswano ayenqatshelwe, i-gymnastics kwimivalo, zonke iintlobo zokuhamba kunye nokugijima. Ukongeza, awukwazi ukubandakanya nayiphi na imidlalo esongela ukuvuthwa esiswini (ukusuka ekulwa ukuya kumidlalo yebhola).
Ukongezelela, kwi-trimester yesibini, ukuqhutyelwa okwenziwe ukuma, ukuma emlenzeni omnye okanye ukulala ngasemva, akuvumelekile.
Inkomfa yokuzilolonga kwabasetyhini abakhulelweyo
Ukuzivocavoca kwabasetyhini abakhulelweyo kwi-trimester yesi-2 kufuneka badibanise iindlela ezahlukahlukeneyo zokwelula, ukuqinisa izihlunu zesifuba, isisu kunye namathanga, kwakunye neendlela zokuphefumula.
- Ukufudumala: inhloko ijika. Hlala phantsi "ngesiTurkey", uwela emilenzeni yakho, ulungele umva wakho uze uphendulele intloko yakho emacaleni. Yenza amaxesha angama-10.
- Ukufudumala: ukuguqula umlenze. Hlala phantsi "ngesiTurkey", uwela emilenzeni yakho, ulungele umva wakho, usasaze iingalo zakho emacaleni afana nomgangatho. Xa uphumelela, vula umzimba kwicala, ekuphumeni kwe-inhalation ubuyele kwindawo yokuqala. Ngomthunzi olandelayo, vula enye indlela. Phinda amaxesha angama-5-6 kwisalathiso ngasinye.
- Ukusetyenziswa kakuhle kwesifuba ngexesha lokukhulelwa (kunye ne-fitball). Hlala ngeemilenze zakho zingaphantsi, uthinte izithende zezithende zakho, zibophe iingalo zakho ngebhola. Cinezela ibhola ngezandla zombini, ukuxubusha imisipha yesifuba. Phinda amaxesha angama-12.
- Ukuzivocavoca ukuqinisa imisipha yomzimba.
Beka ngakwesokudla, imilenze iguqa ngamadolo, izandla phambi kwakhe zijikeleze umzimba. Ekuphumeni komzimba, isandla esiphakamisayo sichaza i-semicircle ngaphezu komzimba wakho: uyisuse kwimbuyiselo yakho ngokuhamba kakuhle. Khangela emva, jonga isandla (sula intamo) uze ubuyele kwintsusa. Phinda amaxesha angama-6-8 kwicala ngalinye. - Ukwelula kokugqibela. Hlala ngeemilenze zakho ziphephe ngaphantsi kwakho, uthinte iintsimbi zezithende zakho, zitsala iingalo zakho phambi kwakho, jolise ukuchukumisa ibunzi kunye nebunzi lakho. Jongana phambili kwiingalo zakho kwaye uphumule. Phinda kwakhona ama-3-5.
I-Gymnastics yabasetyhini abakhulelweyo ingaquka ukuzisebenzisa okungabandakanywa kuloluhlu, kodwa zifana kwaye zilula. Into eyona nto kukuba unwabile ngokuzaliseka kwabo, kuba isimo sengqondo esifanelekileyo siyinxalenye ebalulekileyo ekulungiseleleni ukuzala.