Injongo ephambili yowesifazane okhulelweyo ukuzala umntwana onempilo nonamandla. Kule nto, kubalulekile ukubonelela ngeemeko: ukusuka ekukhuleni, ukutya okunomsoco, ukuphila ngendlela enempilo, ukunyamekela ngokomzimba, kwimozulu yokuzola kwisangqa sabantu abanothando. Kodwa kweli nqaku siza kubhekisela kwisinye seziphumo zempilo - ukuzilolonga ngokomzimba kwisibini nesithathu sesithathu sokukhulelwa.
Kutheni i-trimester yokuqala ingachaphazelekayo? Ngokwenene, ngamnye umfazi uyaziqonda oku. Ixesha leenyanga ezintathu zokukhulelwa lona lifanelekileyo kwaye liyingozi kakhulu. Eli lixesha apho inani elingaphandle lala mabhubha elivela khona. Imithwalo yemvelo ngeli xesha kufuneka iyancitshiswe kangangoko kunokwenzeka, kwaye kungcono ukuyiyeka ngokupheleleyo. Kwaye ku futshane kwinqanaba elinesithathu, ungaqala ukusebenzisa. Kukho nawuphi na, ukuqala koqeqesho kunokwenzeka kuphela emva kokufumana imvume evela kumthinteli kunye nokulawulwa kwakhe rhoqo. Oku akuthethi ukuba ugqirha kufuneka abe khona kwindawo yokuzivocavoca okanye ekhaya (kuxhomekeke apho uza kuba khona). Ngethuba lonke ixesha loqeqesho olufunekayo ukuba uqaphelisise iimpendulo zomzimba wakho. Kwaye ngokukrokrekethisa kokungcungcutheka, kha wuleza udibane nodokotela. Uqeqesho kufuneka luyeke xa kunzima ukukhulelwa okanye nokuba utshintsho oluncinane kwimeko yomama okanye umntwana.
Ukuba ukukhulelwa kwangaphambili kubandakanyeka kwizemidlalo, ngoko ukunciphisa ubuchule bokuqeqeshwa ngu-25-50% kwi-trimester yokuqala yokukhulelwa akulimazi impilo yakho. Abaninzi bayesaba ukuba i-tone ye-muscle iya kulahla ngokukhawuleza kwaye kuya kuba nzima ukwenza ixesha elilahlekileyo. Akunjalo. Ukumiswa kwemithwalo ayiyi kuba neengxaki ezinkulu, kodwa ukugcina ukukhulelwa nokuqinisekisa ukuhamba kwayo okuchanekileyo kuzalisekile.
Inketho efanelekileyo yokusebenza ngokomzimba ngexesha lesibini neyesithathu lokukhulelwa yi-aqua aerobics. Iiklasi zigcinwe emanzini, okukuvumela ukuba unciphise umthwalo kumalungu kwaye ukhuphe ukuhamba ngokukhawuleza. Ngoko umthwalo uphumelele kakhulu kwaye ukhuselekileyo kumama nomntwana. Oku kuyilungiselelo elihle kakhulu lokubeletha, lifanelekileyo nakwimina engaphelelanga abangakwazi ukugibela. Eyona nto ibalulekileyo, ngokuqinisekileyo, iiklasi kunye nomqeqeshi womntu. Ezinye iiklabhu ziququzelele iinkqubo ezizodwa zokulungiselela oomama abalindele. Ungabhalisa kwiqela, kwaye unokuzilungiselela izifundo ezithile.
Nantsi imigaqo embalwa ekufuneka ilandelwe xa unquma ukukwenza ukuqhuba ekhaya:
- Lawula umzimba wakho ngexesha loqeqesho kwaye wenze nayiphi na iminyango ngokukhawuleza, ngezinga elilinganayo.
- Gcina umgudu endaweni engathathi hlangothi. Ungalokothi uphakamise ubukhulu kwintlambo!
- Gwema ukuzivocavoca ngesisindo esinzima. Unokwenza iziqulatho kunye nezixhobo zokukhanya okanye iimpawu zokungcebeleka, mhlawumbi zingekho ngaphezu kweekhilogram ezintathu.
- Gwema ukuzivocavoca ngeentlobo ezihambayo zokuhamba, ngokukodwa ukuzilolonga.
- Ulibale malunga nemithamo ephantsi emva kwekota yokuqala.
- Nika ingqalelo ekhethekileyo kwimimandla enjengeemigxa, emva, emacaleni kunye namathole.
- Ukuzivocavoca kukhethwa ngokufanelekileyo kwindawo yokuhlala okanye kwindawo yokuma. Ukuhamba okulula. Unokwenza ibhendi ye-benipiliti kunye neminye imizimba emincinci kumaphephandaba.
- Kumele uyeke ukusetyenziswa kwimisipha ye-pectoral ukuba amabele akho abe mkhulu kakhulu.
Nayi imimiselo yokuzivocavoca kwisibini kunye neyesithathu kwekota yokukhulelwa:
1. Izigqeba:
Yima phezulu eludongeni, cindezela umva wakho odongeni ukuya kwinqanaba lesimo. Izinyawo kunye kunye, iingalo ziyancipha emzimbeni. Ukuba unobunzima obunzima ezandleni zakho, kufuneka uzigcine ukuze izibonda zingathinti umzimba. Isisindo akufanele sidlule i-2 kg. kwisandla ngasinye. Ngoku, yenza i-hip ude ufike emagqabini akho ahambelana nomgangatho, uze uvuke kwindawo yokuqala. Kungcono ukwenza lo msebenzi phambi kwesibuko, ekubeni i-angle efanelekileyo phakathi kweenyawo kunye nomgangatho kubaluleke kakhulu. Oku kunika umthwalo ophezulu kwaye uvumela izihlunu ukuba zifike kwiitoni ezilungileyo. Yenza iiseti ezintathu zokuphindaphinda 10-12.
Emva kwendlela nganye, phumula kwaye uzame kwakhona. Ukuzilolonga kuqinisa imilenze kunye nezihlunu zesisu.
2. Ukuzivocavoca kwimisipha yamathanga:
Hlala esihlalweni uze ulula imilenze phambili. Babambelele kwisisindo semigqa e-2. Zama ukugcina imilenze yakho ngesimo esifanelekileyo. Amahlombe alungile, gcina izandla zakho ngasemva, ukuze imva yakho ihlale iqonde.
Phakamisa imilenze kwaye wenze amanyathelo "amasike" ambalwa. Ukulungelelanisa imilenze ekupheleni akuyimfuneko, zigcine zi-half-bent. Gweba amadolo akho malunga nama-degrees ama-45. Gcina umva wakho ngqo.
Guqa amadolo akho kwicala. Emva koko uhambise umzimba kwakhona, phezulu nangaphezulu. Kukulungele ukuhamba ngeenyawo. Yenza iisethi ze-1-2 zeempendulo ezi-10-15. Ngexesha lokuphindaphinda kokunyuswa, qhubeka ude ufike ezinqeni zakho okanye izithende ngeminwe yakho.
Phumla kule ndawo kwaye uqonde. Ukuzivocavoca kakhulu kuphuhlisa imisipha yomlenze.
3. Ukuqinisa imisipha yesisu:
Yiya emadolweni, gcina umqolo wakho uqonde. Ukuphefumula kwaye ukhulule isisu, kwaye usebenzise umlomo kwaye ukhuphe isisu ngaphakathi nangaphezulu. Khawucinge ukuba izihlunu zakho zihlanganiswe ngumntwana kwaye zibophe ngeenxa zonke, zenze i-swaddle. Gcina ukuphefumula kwakho imizuzwana eyi-10, uze uphefumle ngokuqhelekileyo.
Yenza iminyango yokuphefumula esheshayo (ii-25-30 zombini zokuphefumula kunye nokuphuma kwamanzi). Ngethuba linye le-inhalation, imisipha yecindezeli iqinisa, kwaye ngexesha lokuphumla liphumla.
Ungavumeli ukuba imisipha ikhululeke ngokupheleleyo phakathi kokuphefumula. Ngoko umsebenzi uya kuzisa inzuzo eninzi.
4. Ukuqinisa intamo, umva kunye namatye:
Kwakhona, qalisa nge-rack kwibala lakho. Khangela phambili ingalo yakho yokunene uze uthathe umlenze wakho wesobunxele, wenze umgca ochanekileyo ukusuka kwiphondo lezwane zakho. Gcina imizuzwana engu-10, utshintshe umlenze wakho kunye nengalo uze uphinde usebenzise. Yenza u-3-5 ukuphindaphinda ngomlenze ngamnye.
5. I-push-ups:
Jongana nodongeni kude. Beka izandla zakho eludongeni, ububanzi beenyawo ububanzi bodwa, izingalo zichanekile kwaye zikhulu ngakumbi kunokuba bubanzi begxa. Qalisa ukugqithisa ukuze umzimba wakho wenze umgca ochanekileyo. Unokuxhomeka kwiindawo zakho zokubamba kwaye uthinte udonga ngesifuba sakho xa uqhuba. Emva koko buyele kwisiqalo sokuqala uze uphinde usebenze. Ngokuqinisekileyo iqinisa isifuba kunye ne-triceps. Unokwenza kwakhona ukutshintshela phantsi phantsi ngamadolo aguqe. Kodwa qaphela xa wenza.
6. Ukuzivocavoca ngee-triceps:
Yima nomva wakho kwenkxaso ethile, umzekelo, eludongeni okanye emnyango. Amathanga aphethwe, iinyawo emanzini, iminwe ithinte inkxaso. Cindezela ukusuka eludongeni, ubambe izandla emva, kungekude ne-pelvis. Khuphula i-pelvis usebenzisa izandla zakho. Emva koko, ngaphandle kokutshintsha i-posture, bhinqa i-elbows kwaye ubambe ubunzima bomzimba kule ndawo emininzi imizuzwana. Yenza amaxesha ama-3-5 ngeendlela ezi-2.
7. Ukuzivocavoca "kitty":
Yima kuzo zonke ezine ezine. Gcina izandla zakho ngqo. Emva koko qalisa ukuguquka njengentaka. Bending back. Isisu singathinta umgangatho. Emva koko bhuqa umqolo wakho ngaphesheya. Xa uhlenga imisipha ye-press, bhala, ngelixa ukhulula, phuma. Yenza okuphindaphindiweyo okuphindaphindiweyo. Ukuzivocavoca kuqinisa imisipha yomzimba nesisu.
Khumbula ukuba ukukhulelwa akusiyo ixesha lokupompoza imisipha kunye nokutsala iifom. Injongo yokuzilolonga ngelo xesha kukuzigcina uziqhelile, ulungiselele umzimba ukuzala. Emva kokugqiba imithetho engentla, ungenza oku ngaphandle kokulimaza kwimpilo. Into ephambili kukuthetha rhoqo nogqirha wakho, ovela kuye. Kodwa isincomo esiyintloko kumntu wonke kukuhamba ezininzi. Lo msebenzi ogqwesileyo we-aerobic kubafazi abakhulelweyo. Idama aliyikulimaza ngetyelelo olufanelekileyo nolungqongileyo.