I-Gymnastics yabasetyhini abakhulelweyo ekhaya bayaboniswa njengesiqhelo semiboniselo ye-trimester. Ngaphambi kokuqala koqeqesho, kuyimfuneko ukuxelela ugqirha malunga nokuchaswa okunokwenzeka kwimisebenzi yenyama.
I-Gymnastics yabasetyhini abakhulelweyo - 1 trimester
Kwiinyanga zokuqala emva kokukhulelwa, imvelaphi ye-hormonal yezinto eziphilayo ayizinzile, kwaye isimo sengqondo sihlala sitshintsha. Kwaye, ukuba kunjalo, i-toxicosis ingumngani ongenakugwemeka wesifazane okhulelweyo kwiinyanga ezintathu zokuqala emva kokukhulelwa! Ngenxa yoko, ubunzima bokuzilolonga kwabasetyhini abakhulelweyo bajoliswe ekuphuhliseni iindlela zokuphefumula: ukuphefumula, i-thoracic nokuphefumla. Kwaye akukho xinzelelo kumzimba - ukuphepha ukukhulelwa kwesisu.
Funda ukukrola ngokufanelekileyo!
Ngoncedo lo msebenzi, iimisipha ze-trunk, imilenze kunye namathanga angaphakathi aqeqeshiwe. Sifuna isihlalo okanye unako ukuma kufuphi nodongeni. Ngoko, sithatha isikhundla sokuqala - izithende kunye, iisokisi zodwa. Ukuba kuyimfuneko, sinamathela emva kwesitulo okanye udonga. Siyakubetha, siguqa ngamadolo size sisasaze. Xa wenza lo msebenzi, gcina umqolo wakho ngqo, kunye neenyawo zakho-zigubungele phantsi. Ukuba yonke into eyenziwe ngokuchanekileyo, kungekudala uza kuziva uxinzelelo oluthile kwimisipha engenazo. Phinda amaxesha angama-8 ukuya kwezi-10.
Ukuzivocavoca ukuqinisa imisipha yepectoral
Ukujikeleza kwePelvic
Sifaka iinyawo ebubanzi bamagxa kwaye saphetha kancane emadolweni, izandla ezisezinqeni. Ngoku ujikeleze i-pelvis (kwisangqa) ngenye indlela kwicala ngalinye: amaxesha amahlanu ngakwesobunxele nakwesokudla. Ewonke, kukho iindlela ezinhlanu. Umzimba uqeqesha imisipha kunye nokuphucula igazi kwizitho zeplavic.
Ukuqinisa imisipha yesisu esiswini
Xa uphatha umntwana, umthwalo "oyintloko" owona mfuyo nje yi-oblique muscle yesibilini esiswini. Ukukhula kwesibeletho esingapheliyo umthwalo ongekho umthwalo kuphela kumqolo osezantsi, kodwa kubangele nokwenza ukuba kubekho amanqaku atyaliweyo eludongeni lwangaphakathi lomzimba. Siya kuba kanye, iinyawo zababanzi ububanzi. Phakamisa isandla sakho sokunene uze wenze i-torso torso ngakwesokudla-welula ingalo yakho. Sibuyela kwindawo yokuqala kwaye siphinda ukunyuka okufanayo, kodwa sele sisekhohlo. Senza iindlela ezi-7.
Ukuthintela ukuphuhliswa kwemithanjeni ye-varicose
Inkathazo ye-Gymnastic yabasetyhini abakhulelweyo kufuneka iquka ukuzisebenzisa okuphucula ukuphuma kwegazi kwimilenze. Ukuhamba kwi-tiptoe, izithende, iisokisi, ngaphandle kweenyawo, ukunyakaza kweenyawo zetyhula, ukufaka iinzwane zezinto ezincinci ukusuka phantsi-ezi zifundo ziza kuthatha imizuzu emibini kuphela, kodwa iya kuba yinto efanelekileyo yokuthintela imithanjeni ye-varicose.
Indlela yokwenza i-gymnastics kwabasetyhini abakhulelweyo ekhaya? Sincoma ukubukela ividiyo ngokusetyenzwa kwemigangatho yoku-1 trimester.
I-Gymnastics yabasetyhini abakhulelweyo - 2 trimester
Eli xesha lobomi lomama wesikhathi esizayo lukhulu kakhulu - luphakathi "lwegolide" phakathi. I-Toxicosis sele idlulile, imeko yezempilo ibuyele ejwayelekile, kwaye i-tummy ayibonakali. Ixesha lokunyamekela impilo yakho kunye nokuphucula umzimba wakho. Kucacile ukuba isigqibo kwi-gymnastics sifanele sivunywe ngugqirha obona umfazi okhulelweyo.
Siqala ngokufudumala: ukuhamba kwindawo, i-torso yesiqu kumacala, ukujikeleza kwamagxa, izandla kunye neenyawo. Siyaqhuba ukwenza inxalenye ephambili.
Siqeqesha imida engezantsi, izihlunu ze-perineum kunye necala langaphakathi lomlenze
Ukuze senze lo msebenzi, silala emhlane wethu kwaye sibeke iinyawo zethu eludongeni. Ukukhupha iinyawo phambili - kufuneka uzive uxhamlo olupheleleyo lwezitho. Ngoku uqondise iinyawo ngendlela enokuthi uvakalelwa yintlungu emlenzeni. Siphinda amaxesha amathathu-4. Emva koko sijoyina iinyawo zethu kunye (ngexesha elifanayo sihlala sisaludongeni) size siguqe ngamadolo. Qala ukuhambisa imilenze yakho kwaye uphinde uhambe uze uvale ukuxhatshazwa kwezidumbu ze-intramedernic. Emva kokuphindaphinda kabini kwinyawo kuncitshiswa.
Ukuzilolonga kunye nebhola (fitball) - kumqolo nangomqolo
Ukuzivocavoca nge-ballball ye-fitball yezihlunu zesifuba
Sifika kwiinyawo zethu size sibambe ibhola kwiingalo ezivuliwe. Ngoku kwi-exhalation nganye yifake ibhola ye-fitball ngezandla zakho - uya kuziva ukuxhatshazwa kwemisipha ye-pectoral. Ngaphandle kokungena kwe-fitbola, unako ukudibanisa iintendelezo kwinqanaba lomfuba kwaye uphinde ucindezeleke xa uxhuma. Senza iindlela ezili-15 ukuya kwe-20.
Ukufunda ukuphumla
Ukuphumla ngokupheleleyo komzimba kubaluleke kakhulu kwisakhono ngexesha lomsebenzi njengengxube ye-muscle. Siyamkela isikhundla esinqamlekileyo (silala phantsi), emva kokuhlala phantsi kwindawo yokuzivocavoca. Ukuba isisu siyathintela, umsebenzi ungenziwa kwicala lawo. Sizama ukuphulaphula umzimba wakho, kuba kungcono ukuvala amehlo akho. Ngoku ngengqondo "hamba" kwizinzwane kwaye uphakamise, ukubonisa indlela ukuphumla okuphezulu kwendima nganye yomzimba kwenzeka. Zama ukungalali ngexesha le nkqubo.
Le vidiyo ibonisa isenzo esilula kunye esisebenzayo sokubhinqa abafazi abakhulelweyo - izifundo ezimnandi kuwe!
I-Gymnastics yabasetyhini abakhulelweyo - 3 trimester
Ngoko inyanga yesikhombisa yokukhulelwa ihambe - ukuzalwa sele kusekupheleni kwekona! Kucacile ukuba ekuqaleni kwekota yesithathu, isisu sifinyelele ubukhulu obukhulu, kudla ngokuphazamiseka kwemilenze kunye nokugqithisa ubuhlungu kumqolo osezantsi. Nangona kunjalo, ukuqeqeshwa ngokomzimba ngeli xesha kubaluleke kakhulu, kuba iimvavanyo ezikhethiweyo ezifanelekileyo aziyi kukhulula kuphela ukuxhatshazwa kwemisipha, kodwa kunokunceda ukulungiselela umsebenzi ozayo.
Ukongezelela, kuyimfuneko ukufumana imvume evela kudokotela oya kuba, kuba ngeli xesha kunokubakho ukuchasene nokusebenza ngokomzimba - i-toxicosis efikeleleka, ukukhutshwa kwegazi, i-polyhydramnios, ithoni ye-uterus.
Ukwenza i-gymnastics kwabasetyhini abakhulelweyo ekhaya, udinga imishini yokuzivocavoca, ibhola ye-fitball kunye nesimo sakho esihle. Masiqale!
Ukuphefumula
- Esinye isundu kufuneka sibekwe kwisisu, esinye sesifuba. Sithatha umoya ophezulu ngaphakathi nangaphandle. Ngelo xesha, isisu kufanele siphume kwi-inhalation, kwaye isifuba ngeli xesha lihlala lingekho. Ukuphefumla kubizwa ngokuba yi-diaphragmatic. Ngethuba lokuphefumla uphefumle ngeempumlo.
- Isikhundla sokuqala sifana nokusebenza kwangaphambili. Kuphela apha siphefumula, kwaye isisu - ekuphumleni (ukuphefumula kwesifuba). Ubude be sifundo ubuncinane imizuzu engama-30.
Ukuqiniswa kwezihlunu zezandla
Ukuzivocavoca kuyakufuna ukusetyenziswa kweendumbulu, ubunzima balo abudluli kwi-1 kg. Ukuhlala kwi-fitbole, ngokukhawuleza ugoba iingalo zakho, amaxesha angama-10 ukuya kwe-15 ngamaxesha ngasinye.
Ukuzivocavoca "Ukujikeleza kweSetyhula ye-pelvis"
Sithatha isikhundla sokuqala: hlala kwi-ballball (okanye usihlalo), gcina umqolo wakho ngqo, ububanzi beenyawo beenyawo ngaphandle. Iintende zihlangene kwizinga lesifuba kwaye ziqala ukujikeleza i-pelvis - amaxesha angama-10 kwicala ngalinye. Ukuba kunzima ukugcina ibhalansi, ungancika izandla zakho kwibhola.
Iimisipha ze-perineum
Ukubeletha ngokukhawuleza, kwaye ngoko ke, kufuneka ulungiselele izihlunu ze-perineum "umsebenzi" ozayo. Ukuze senze oku, sisebenzisa ii-Kegel zokuzivocavoca - okokuqala sinobunzima, size siphumelele imisipha yomzimba.
Nceda nceda! Ukuzivocavoca kwi-posture "ngasemva" kwi-trimester yesithathu ayikhuthazwa. Inyaniso kukuba ubunzima obunzima besisu bungenza uxinzelelo kwi-vena cava ephantsi, ejongene nokunikezelwa kwegazi kwipentecenta. Ngenxa yoko, umntwana unokufumana i-oksijini enganeleyo.