Mabaka a 5 a utloahalang a ho ikoetlisa nakong ea bokhachane

Litaba

• Ho qala boikoetliso nakong ea bokhachane
• Ke mekhoa efe eo mokhachane a ka e etsang
• Nako ea ho emisa ho ikoetlisa nakong ea bokhachane

Mokhachane o lokela ho ikoetlisa bonyane metsotso e 30 ka letsatsi mme, bonyane makhetlo a 3 ka beke, ho lula a le hantle nakong ea bokhachane, ho romela oksijene e ngata ho lesea, ho itokisetsa ho pepa le ho thusa ho fola kamora 'tsoalo. pelehi.

Mabaka a mang a mahlano a utloahalang a ho ikoetlisa nakong ea bokhachane a kenyelletsa taba ea hore boikoetliso bo thusa ho:

1. Fokotsa kapa u thibele bohloko mokokotlong;
2. Fokotsa ho ruruha maoto le maoto;
3. Fokotsa kotsi ea lefu la tsoekere boimana;
4. Fokotsa kotsi ea khatello ea mali nakong ea bokhachane e ka lebisang ho lefu le bitsoang preeclampsia;
5. Fokotsa menyetla ea ho nona haholo Nakong ea bokhachane. Bona hore na o ka beha liponto tse kae: Nka beha liponto tse kae nakong ea bokhachane?

Ntle le moo, moimana ea ikoetlisang o na le matla le maikutlo, o robala hantle bosiu mme o na le matla a mesifa, ho tenyetseha le mamello.

Boikoetliso nakong ea bokhachane bo lokela ho tataisoa ke mosuoe ebile e se ke ea utloisa ngoana bohloko ha mokhachane a ikoetlisa ka matla nakong ea bokhachane, joalo ka ho tsamaea, pilates, ho aha 'mele, ho sesa kapa yoga.

Ho qala boikoetliso nakong ea bokhachane

Ho ikoetlisa nakong ea bokhachane ho ka etsoa ho tloha qalong ea bokhachane, leha ho le joalo, pele a qala boikoetliso, mokhachane o lokela ho ea ngakeng, hobane maemong a mang, tloaelo ea ho ikoetlisa ha e khothaletsoe joalo ka ha ho na le mathata a pelo kapa matšoafo. , ho tsoa mali ka botšehaling kapa kotsi ea ho tsoaloa pele ho nako.

Kamora hore ngaka ea pelehi e lokolle mokhoa oa ho ikoetlisa, mokhachane o tlameha ho nka mehato e kang ea:

• Otlolla kamehla pele le kamora ho ikoetlisa. Ithute haholoanyane ho: Ho ikoetlisa ha u le moimana;
• Noa maro a mangata ho lula u le metsi nakong ea boikoetliso;
• Qobaho chesa haholo.

Ntle le moo, haeba mokhachane a sa ikoetlisa pele a ima, o lokela ho qala ka ho ikoetlisa ka metsotso e 10 feela ka letsatsi, a eketsehe ho fihlela bonyane metsotso e 30 ka letsatsi. Haeba mokhachane a se a ntse a ikoetlisa pele a ima, a ka tsoelapele ho ikoetlisa ka mokhoa o ts'oanang, ha feela a ikutloa a phutholohile mme ngaka kapa morupeli oa 'mele oa lumela.

Ke mekhoa efe eo mokhachane a ka e etsang

Boikoetliso bo botle bakeng sa bakhachane bo tsamaea, kaha bo fana ka boemo bo itekanetseng ba boikoetliso, bo nang le khatello ea maikutlo manonyellong. Likhetho tse ling tse ntle ke ho aha 'mele o nang le boima bo tlase le ho pheta-pheta, pilates le yoga. Fumana mekhoa e metle ka ho fetisisa ea ho ikoetlisa nakong ea bokhachane.

Ka lehlakoreng le leng, boikoetliso bo joalo ka ho qoela, hockey ea leqhoa, bolo ea maoto, basketball, boikoetliso, ho sesa metsing, ho palama maqhubu kapa ho palama lipere ha ho khothaletsoe ka lebaka la kotsi ea mathata kapa ho oa.

Bona boikoetliso bo botle ba basali ba bakhachane.

Nako ea ho emisa ho ikoetlisa nakong ea bokhachane

Mokhachane o lokela ho emisa ho ikoetlisa mme a botse ngaka ea pelehi ha e etsahala:

• Ho tsoa mali ka botšehaling kapa metsi a tsoang sebakeng se haufi;
• Ho tsekela;
• Hlooho e bohloko;
• Ho phefumoloha ho eketsehileng;
• Bohloko ba sefuba;
• Ho otla ha pelo ka mokhoa o sa tloaelehang kapa o potlakileng;
• Lithibelo tsa popelo tse tsoelang pele kamora ho phomola;
• Ho fokotseha ha motsamao oa lesea.

Ka lipontšo tsena, mokhachane o lokela ho ea ngakeng kapa a ee kamoreng ea maemo a tšohanyetso ho ea hlahlojoa 'me, ha ho hlokahala, a fumane kalafo e nepahetseng, e ka kenyelletsang ho phomola le ho se ikoetlise.

Ntle le ho ikoetlisa, bona lijo tse 10 tseo bakhachane ba sa lokelang ho li ja ho netefatsa bophelo bo botle.