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Kuqhelekile ukufumana phakathi kwe-9 ukuya kwi-14 kgs yobunzima ngexesha lokukhulelwa kwakho. Kodwa ubunzima obongezelelekileyo buyakubetha emva kokuba umntwana ezelwe. Ngequbuliso onke amanqatha ongezelelweyo kunye neentsuku zokuzifica kwiminqweno zibuya zikukhathaze. Kwaye ukuba ukhe wanikwa c-icandelo lokuhambisa emva koko kokubeleka emva kokubeleka yinkqubo ecothayo. Icandelo lakho le-c aliyi kukuvumela ukuba uqale imithambo kwangoko. Ngaphandle koko, ukusikwa kwesisu sakho kwenza kube nzima ukufumana isisu esisicaba ngokulula.
Nje ukuba uchache kuphando olo olunokuthatha nantoni na phakathi kweenyanga ezi-1 ukuya kwezi-3, kuya kufuneka uqale ngokwenza umthambo osisiseko secandelo lesiseko. Le mithambo isebenza kwisithuba secandelo lesisu sakho kwaye yomeleza izihlunu zomzimba wakho. Post c-icandelo lokuzivocavoca kufuneka lithathele ingqalelo inyani yokuba izihlunu zakho zesisu zisathambile. Awunakho ukwenza umthambo onzima njengee-crunches ngoko nangoko.
Ukunciphisa isithuba sakho sesisu, kufuneka uqale ngokuzilolonga isisu. Ezinye iintlobo zecandelo le-c candelo lokuzivocavoca kubandakanya ukuhamba ngokukhawuleza kunye nokuzivocavoca okulula kwe-aerobic. Ukwehla kobunzima bomzimba emva kokubeleka kubalulekile njengokuqinisa izihlunu. Ke zama ukungena kwezinye ii-cardios kwisithuba sakho se-c candelo lokuzilolonga.
Nazi ezinye zezona ndawo zisebenzayo zecandelo c ezinokuzama ukuba ungene ngokukhawuleza.
Ukuhamba ngokukhawuleza
Emva kokuhanjiswa kwecandelo le-c, ukuhamba yenye yeyona mithambo ilungileyo kuwe. Kukhuselekile kwaye kukunceda ukufudumeza izihlunu zakho ezidiniweyo. Awukomeleli ngokwaneleyo ukuba ungabaleka kodwa ukuhamba ngokukhawuleza kuya kukunceda ukunciphisa umzimba ekuqaleni.
Ukukhanya kweAerobics
Ukuzilolonga okuthobekileyo kwe-aerobic kulungile ekulahlekeni kwesisindo ngokubanzi emva kokuhanjiswa kwecandelo. Umculo uya kukuvuyisa kwaye uya kubila nawo.
Isisu esijikelezayo
Khumbula ukudlala ngehupu ebuntwaneni? Yenza isenzo esifanayo sokujikeleza kwesisu ngaphandle kwehupu ngoku. Kuyanceda ukuhambisa izihlunu zesisu ngaphandle kokubeka uxinzelelo olukhulu kubo.
I-Bridge Pose
Ibhulorho yokuma kweyoga ilungele abafazi ababeleka emva kokubeleka. Okokuqala lala ucabale ngomqolo emva koko uziphakamise ngeenyawo nangezandla ngaphandle kokusonga izihlunu zesisu. Esi sithuba somsebenzi wecandelo lomeleza umva wakho.
Umthambo wePelvic
Ude womelele ngokwaneleyo ukuba uphinde wenze crunches kwakhona, yenza umthambo we-pelvic floor. Lala phantsi emhlabeni kwaye tsala iqhosha lesisu sakho ulibambe nkqi imizuzwana engama-30 kwaye ukhulule.
Ukuqubha
Emva koxinzelelo lokuzalwa komntwana, unokufumana iphuli njengendawo ephumla kakhulu. Amanzi aya kunika amandla emzimbeni wakho kwaye ukuqubha yenye yeyona mithambo ilungileyo yokunciphisa umzimba njengoko isebenza kuyo yonke imisipha yakho.
Indawo yokubaleka
Oomama abangenakuphuma bahambe beshiya usana lwakho olusandula kuzalwa lodwa, banokuzama ukubaleka. Yima endaweni enye kwaye uqale ukubaleka. Oku kuya kukunika ukuzilolonga kwe-cardio kwaye izihlunu zakho ezixinzekileyo ziya kukhululeka.
Ukutsiba
Nje ukuba uqale ufumane amandla, ungahambela kwimithambo efana nokutsiba ngentambo okanye ukutsiba. Oku kuya kukunceda usebenzise imisipha yakho yomlenze kunye nokwehla kobunzima ngokubanzi.
Zilolonge Nomntwana
Nokuba uhamba ngokukhawuleza nosana lwakho (olunobunzima obuyi-3-4 kgs) ngekhilomitha, kwanele ukukunika imithambo efuneka kakhulu. Zama ukutyhala isitroli, uhambe nosana lwakho kwaye uxakeke ngumsebenzi wendlu ukunciphisa umzimba.
