Ukumasajwa kwezihlunu ezinzulu yindlela yokunyanga ejolise kwezona zihlunu zinzulu, imisipha, kunye ne-fascia ukunciphisa iintlungu ezingapheliyo, ukuqina, kunye nokonzakala. Isebenzisa ukubetha kancinci, ngamandla kunye nokucinezela ngokuthe ngqo—ngokuqhelekileyo ngamagxa okanye iingalo—ukuze kucinywe ukuncamathela (amaqhuma) kuze kuphuculwe ukuhamba kwegazi. Ilungele iintlungu ezingapheliyo zomqolo, zentamo okanye zamagxa Ijongana nokuxhuzula kwezihlunu, iingxaki zokwakheka, nokubuyiselwa kwimeko yesiqhelo, kunokuba nje ikhulule umzimba. ingabangela ukuba kube buhlungu okwexeshana iintsuku eziyi-1 ukuya kweziyi-2

Ukumasajwa ngendlela yaseSweden yindlela yokunyanga umzimba wonke eyenzelwe ukuphumla ngokupheleleyo nokuphucula ukuhamba kwegazi. Nceda ukunciphisa uxinzelelo, ukukhathazeka, ukudandatheka. Ukulungiselela: Kusenokwenzeka ukuba uza kukhulula iimpahla zakho ukuze ukhululeke uze ulale kwitafile yokumasaja, ugqunywe yishiti. Indlela yokwenza: Umntu onyanga umzimba usebenzisa ioyile/iloziyon, ejolise kwizihlunu ngendlela ehambela kuyo igazi entliziyweni. Ubunzima: Ngokuqhelekileyo buthambile kwaye buyakhulula, abubuhlungu, benzelwe ukuthomalalisa inkqubo yemithambo-luvo.

Ukuphulula umzimba (okanye ukolula umzimba ngoncedo) kuphucula ukuguquguquka, kwandisa intshukumo, kwaye kunciphisa uxinzelelo lwemisipha ngokudibanisa ukuguquguquka kwezicubu ezinzulu kunye nokolula umzimba ngendlela esebenzayo/engasebenziyo. Ukuma okuphuculweyo, ukuphola ngokukhawuleza kokwenzakala, iintlungu zamalungu ezinciphileyo, ukujikeleza kwegazi okwandisiweyo, kunye nokuphumla okuphezulu. Yandisa imicu yezihlunu ukuze kuphuculwe ukusebenza kwamalungu kuze kuncitshiswe ukuqina kwamathambo amahlombe, amahlombe nomqolo Ikhulula izihlunu ezixineneyo ize inciphise ukuxinana, inciphise iintlungu, ukuxhuzula, nentloko ebuhlungu.

Unyango lweencupa yindlela yakudala yokunyanga ebandakanya ukubeka iincupa eluswini ukuze zitsale igazi zize zilitsalele kuloo ndawo. Ukufunxwa kwenzelwe ukwandisa ukuhamba kwegazi eliya eluswini, nto leyo enokunceda loo ndawo iphole ngokukhawuleza ize yenze umzimba ukhuseleke Iyanceda xa kukho iintlungu ezingapheliyo, ezomqolo, ezentamo, nezamadolo. Ukugruzuka okwexeshana (iimpawu ezijikelezayo), ukucaphuka kolusu, nokungakhululeki kancinci kuyinto eqhelekileyo.

Iingenelo zeGua sha ziquka ukunciphisa uxinzelelo lwemisipha, ukuphucula ukujikeleza kwegazi, ukunciphisa ukudumba, kunye nokukhuthaza ukuphumla, kunye nokusetyenziswa kwentlungu yomzimba (iintloko ezibuhlungu, iintlungu zentamo/umqolo, ukuqina) Le ndlela yendabuko yamaTshayina isebenzisa isixhobo esigudileyo ukukrwela ulusu, ivuselela ukuhamba kwegazi kunye nokuphuma kwamanzi emzimbeni ukuze kuphiliswe ngokupheleleyo kwaye kuncitshiswe uxinzelelo, okwenza ukuba ithandwe ekubuyiseleni amandla kwezemidlalo, ukunciphisa uxinzelelo, kunye nokhathalelo lolusu.Ithomalalisa iintlungu zezihlunu ezixineneyo, entanyeni, emqolo, nasezihlathini.

Ukumasajwa kwabasetyenziswa abakhulelweyo kusetyenziswa iindlela ezithambileyo, ezixhasayo njenge-massage yaseSweden, kugxilwe ekuphumleni, ekuphuculeni ukuhamba kwegazi, nasekunciphiseni ukuxinzelela kwiindawo ezifana nomqolo, intamo, amagxa, iingalo, nemilenze, ngoxa kuphephe ukucinezela kakhulu isisu okanye iindawo ezithile ezikwiqatha/ezikwizihlahla ukuze kuqinisekiswe ukhuseleko; ukulala ngendlela ekhethekileyo, ngokuqhelekileyo kulele ngecala usebenzisa imiqamelo. I-Trimester Yesibini (Iiveki 14-27) Ithrimestara Yesithathu (Iiveki 28-40)