Ukuzivocavoca ngesikhathi sokukhulelwa akuyona nje indlela yokuvuselela, gcina inani futhi uvikele impilo yengane yomntwana, kodwa futhi ukwenza lula ukulethwa. Ku-trimester wesibili (kusukela nge-15 kuya ku-24 ngesonto), ngokungafani neyokuqala, inhlalakahle yomama olindelekile ithuthukisa, futhi ingozi yokulimaza ingane isancishisiwe. Ungakwazi ukukhokhela umthwalo ngokomzimba olinganiselayo, ozayo esikhathini esizayo oyosiza kakhulu ukuba ubuyele ngokushesha lezinkomba ezinkomba zangaphambili.
Yiziphi izivivinyo ezingakhulelwa?
Ngokungafani ne-trimester yokuqala, lapho odokotela batusa ukuba bayeke ukufudumala okulula futhi zonke izinhlobo zokuzivocavoca, kulezi zikhathi ezilandelayo zokuzivocavoca kungase kube nzima kakhulu. Kusukela kumamaviki angu-15 kuya ku-24 okukhulelwa, akukho izinguquko ezinjenge-hormonal ezizenzekelayo eziholela ekubhekaneni ne-malaise ngosuku oludlule, futhi ngaphandle kwalokho, isibeletho sikhula kakhulu, okwandisa umthwalo emgodini nomzimba we-cardiovascular system. Izinkimbinkimbi zokuzivocavoca kwabesifazane abakhulelwe ku-trimester yesibili kufanele zibandakanye izenzo ezizokwenza umzimba ube lula kulolu shintsho.
Okufanelekile, uma izakhiwo zakho eziyinkimbinkimbi ngesikhathi sokukhulelwa kuzobandakanya ukuya emakilasini kwabesifazane abakhulelwe echibini. Umthwalo ungakhethwa ukunambitheka kwakho: i-aqua-yoga, ukubhukuda, i-aqua aerobics. Imvelo yamanzi isusa ingcindezi engadingekile emgodleni, futhi ibuye iphinde ibuye, futhi ngesikhathi sokushayela ingane ifunda ukubhekana nokuntuleka kwe-oxygen okumele ikhuthaze ngesikhathi sokubeletha. Kodwa-ke, uma ungakwazi ukuvakashela echibini, ungayenza nge-yoga yabesifazane abakhulelwe noma ukuzivocavoca on fitball - lokhu kuzophinde unikeze umphumela oyifunayo.
Yikuphi ukuvivinya okungeke kwenziwe okwakhulelwe?
Ngisho noma ungumdlali wezemidlalo, ngesikhathi sokukhulelwa noma yikuphi ukuzibandakanya emincintiswaneni kuvinjelwe, ukuvocavoca ngemigoqo, ukuhamba nokugubha. Ngaphezu kwalokho, awukwazi ukuhlanganyela kunoma imuphi umdlalo osongela ukushaya esiswini (kusukela ekulwa kuya emidlalweni yebhola).
Ngaphezu kwalokho, ku-trimester yesibili, ukuzivocavoca okwenziwe ukuma, ukuma ngomlenze owodwa noma ukulala ngemuva, akuvunyelwe.
Ukuncintisana kokuzivocavoca kwabesifazane abakhulelwe
Ukuzivocavoca kwabesifazane abakhulelwe ku-trimester yesibili kufanele bahlanganise izindlela ezahlukene zokwelula, ukuqinisa imisipha yesifuba, isisu kanye namathanga, kanye nezinhlelo zokuphefumula.
- Ukufudumala: ikhanda liyajika. Hlala phansi "ngesiTurkey", dlulisa imilenze yakho, uqondise emuva bese uphendulela kancane kancane ikhanda lakho. Yenza izikhathi ezingu-10.
- Ukufudumala: ukuphazamisa umgogodla. Hlala phansi "ngesiTurkey", hamba imilenze yakho, uqondise emuva, usakaze izingalo zakho ezinhlangothini ezihambisana phansi. Ekuphumuleni, vula umzimba ohlangothini, ekubuyeni ukubuyela endaweni yokuqala. Ephumeni elilandelayo, vula enye indlela. Phinda izikhathi ezingu-5-6 ukuze uthole isiqondiso ngasinye.
- Ukuzivocavoca okuhle kwesifuba ngesikhathi sokukhulelwa (nge-fitball). Hlala ngezinyawo zakho phansi, uthinte izithende zezithende zakho, ugobe izingalo zakho nxazonke. Cindezela ibhola ngezandla zombili, ucindezela imisipha yesifuba. Phinda izikhathi ezingu-12.
- Ukuzivocavoca ukuqinisa imisipha yomzimba.
Beka ngakwesokunene, imilenze igobe kancane emadolweni, izandla phambi kwakhe ziqondane nomzimba. Ekuphumuleni, isandla esiphakeme sichaza isidumbu esingaphezu komzimba wakho: sithuthele emuva ngemuva kwenhlangano ehamba phambili. Bheka emuva, bheka isandla (welula intamo) bese ubuyela ekuqaleni. Phinda izikhathi ezingu-6-8 ohlangothini ngalunye. - Ukwelula kokugcina. Hlala ngemilenze yakho ingena ngaphansi kwakho, uthinta izintendana zezithende zakho, ukukhipha izingalo zakho phambi kwakho, ngenhloso yokuthinta ebunzini nebunzi lakho. Yelula phambili ezandleni zakho uphumule. Phinda izikhathi ezingu-3-5.
Ukuzivocavoca kwabesifazane abakhulelwe kungabandakanya ukuzivocavoca okungabandakanyi kulolu hlu, kodwa bafana futhi balula. Into eyinhloko ukuthi ujabule ngokugcwaliseka kwabo, ngoba isimo sengqondo esihle siyisici esiyinhloko ekulungiselela ukubeletha.