Wonke umuntu unezizathu zakhe zokulahlekelwa isisindo futhi wonke umuntu unesizathu sokungabi nesisindo. Kunoma yikuphi, indawo "ethandwa kakhulu" yokulahlekelwa isisindo yisisu, futhi izizathu ezivame kakhulu "zithemba elincane", ukuzalwa nokuzalwa kwengane. Namuhla sizokhuluma ngezinhlobo ezahlukene zokuzivocavoca ngesisu, futhi wonke umuntu uzokwazi ukuthatha into engeke ihlangabezane ne-fat excess, kodwa futhi "ibeke amahlombe ehlombe" noma yikuphi ukubhuka.
Ukuphefumula
Muva nje, ukuzivocavoca umzimba kwesisu sekubhekene nokuzalwa kabusha. Ngaphandle kwe-yogis, ukuzivocavoca akuzange kuvelele njengamanje, uma kunciphisa umzimba. Lezi zivocavoti zesisu ziphumelela kakhulu ngenxa yokusebenza kwazo zonke izinqubo ze-intra-abdominal, okuthiwa "ukusikhipha" kwezitho zangaphakathi kanye nokugcwalisa oksijini.
Ukuvocavoca emva kokubeletha
Kulaba besifazane abaningi emva kokuzalwa, yisisu esibhekene nakho (konke kunengqondo). Lokhu kusebenza ngisho nalabo abangakabikho ukukhulelwa ngaphambi kokukhulelwa. Yonke isisindo esinqunyiwe sigxila esiswini esingaphansi. Abanye bayakwazi ukubekezelela (okungazange sikhuthaze ukukwenza), kanti abanye bathatha "inkunzi ngezimpondo". Ukusebenza kwe-gymnastics ye-postpartum yesisu kungabonwa kuphela uma ukujwayela kwamakilasi.
Ukuvocavoca ekhaya
Njengoba kuthiwa ngemuva kokuzalwa kwengane, cishe akekho umuntu onesikhathi sokuvakashela izikhungo zokuzivocavoca, futhi futhi ukuthi abaningi bethu abanaso isimiso sokuhamba emva komsebenzi, sizokwethula kini isakhiwo esiyinkimbinkimbi se-gymnastics esiswini namathanga , ongakwenza kalula ekhaya.
- Izandla phambi kwesifuba, yenza ukuguquka okujwayelekile nomzimba, ngenkathi ugxila ekucindezelweni komshini ngesikhathi sokuphindaphindiwe kwe-30.
- Sifika kuwo wonke ama-four, ama-elbows ahlala phansi, sithatha isisu ngesibalo esingu-8, senza izikhathi ezingu-20 siphinde sibuye siphinde sisebenzise "ukulala phansi" emaceleni.
- Kusukela ekusebenziseni okudlule sishiya, siwa phansi ngamadolo futhi sithele njengesikati. Emva kwalokhu, senza enye indlela yokusebenza yangaphambilini.
- Salala phansi, amadolo egobile, izandla ngemuva kwekhanda. Senza ama-ascents ambalwa, esusa ikhanda namahlombe ehlombe kusukela phansi - amaqoqo amabili izikhathi ezingu-15.
- FE - efanayo, imilenze emadolweni iphakamisa, iwele, izingalo ziqonde ngqo phansi. Sifaka imilenze esifubeni, sisusa izintambo ukusuka phansi - ukuphindaphinda okungama-30.
- I-IP - njengangaphambili. Sibeka isandla esisodwa ngemuva kwekhanda, okwesibini ngokuqondile. Isandla esifanele ekuphumuleni, sifinyelela isithende somlenze ofanayo. Senza ukuphindaphinda okungama-20 kwezandla zombili.