Ukubhukuda, i-aqua aerobics kunye ne-gymnastics kubafazi abakhulelwe bahlala kwi-arsenal yabamama abalindele. Unokwenza nokuzivocavoca kunye nokwelula ngokusesikweni kwezihlunu kunye nemigqa. Inkathazo ijoliswe ekunciphiseni ubuhlungu emva, ukuphucula isimo sengqondo nesimo somzimba. Unokwenza imihla ngemihla ukuya kuhanjiswa. Njengomphumo wokwenza ezi zivivinyo ngexesha lokukhulelwa:
Uxinzelelo lwe-fetal emgodleni luyancipha, kwaye umngcipheko wokubambisa ukuphela kwezibilini kwi-vertebrae kwehla;
Ukujikeleza kwegazi kuphucula - i-prophylaxis ye-edema kunye nemivilini ye-varicose;
Intlungu entanyeni kunye neentsimbi ziyancipha, ukuphucula ukuphucula, kunye nezihlunu zesifuba kunye namahlombe.
Qaphela! Ngethuba lokukhulelwa, akukhuthazwa ukuba wenze uqeqesho olunzulu. Ukwandisa ngokuphawulekayo umgangatho we-hormone yokuphumla, isenzo saso sijolise ekunyuseni ukuxakaniswa kwemigqalane kunye ne-cartilages, ukuququzelela inkqubo yokubeleka kunye nokuhamba komntwana ngedaka lokuzalwa. Inqanaba elipheleleyo lokuguquguquka ngexesha lokukhulelwa landa, kodwa ngelo xesha umthwalo onamalungu kunye namathambo ukwanda. Iigamente eziqeqeshwe ngokungenakulungelelwanga zingabi zilungele iimeko ezintsha. Ngoko ke, phakathi koomama abalindayo banamaxesha amaninzi okulimala kwamalungu, ukuchithwa kunye nokuhluma.
Ukufudumala
Ngaphambi kokuba uqale imizuzu embalwa, uhamba ngokuzenzekelayo ujikeleze egumbini wenze 2-3 ukuphefumula.
"Impompo"
Ukuma ngokuchanekileyo, inhale. Sula i-vertex ukuya phezulu, ulula lonke umlenze. Ngethuba lokuphefumula, ujikeleze ngasemva, ululaze amahlombe akho ngaphakathi, nezandla zibe ngamadolo, uzifake emathangeni. Nciphise intloko yakho, cinezela i-chin yakho kwisifuba sakho. Yenza ukuthambekela okuphezulu, phambili ukufikelela phantsi. Inxalenye yesithambiso somlenze ngexesha elifanayo, u-arch, welula i-blades up. Kuphefumlelweyo olulandelayo, kancinci kancinci, qondisa umva wakho. Ukunyathela kancane, i-vertebra emva kwe-vertebrae, buyisela intloko nentamo kwindawo yokuqala. Ukuma ngokuchanekileyo, thabatha ukuphefumula okuncinci kunye nokuphuma. Phinda usebenzise amaxesha 3-4.
"Intaba"
Yima kuzo zonke ezine ukuze kugxininiswe kwiintloko kunye namadolo. Nciphisa amahlombe ukuze i-pelvis iphakame kakhulu. Faka intloko yakho kwibrashi, Ungasebenzisa umlotha, ngelixa izandla zingashenxiswa phambili okanye kunye nomzimba. Phendulela intloko yakho kwicala okanye uphumle kwibunzi lakho. I-pelvis kunye namagqabi kufuneka abe kumgca ofanayo, nge-perpendicular to the floor. Ukukhulula umzimba ophezulu. Jonga umqolo wakho: ukugoba kunye nokuguqa akufanele kube. Qhubeka u phefumula. Ubungakanani bomsebenzi luyiminyaka emi-1-2.
Ingqalelo: "Intaba" ayikhuthazwa emva kweveki ye-34-35 yokukhulelwa.
"Ikati elihle / ikati engendawo"
Yima kuzo zonke ezine ukuze ugxininise kwiintendelezo namadolo. Nciphise intloko kwaye ukhulule intamo yakho. Kwi-inhalation, ukugoba ngokugqithiseleyo kwi-lumbar ne-thoracic umgudu. Phakamisa intloko, uphindele emva kwentloko. Amagxa awanamatheli, ngokuchaseneyo, asasaza. Gxina isisu yonke indlela eya kumgangatho. Xa uphumelela, uthathe indawo echaseneyo. Ujikeleze umva wakho ngokukhawuleza. Phinda usebenzise amaxesha 3-4.
Exrusion
Olu lindele lwandisa ukuhamba kwamalungu, ulula izihlunu zangemva. Ukuhlala phantsi, uncike emva kwidonga, imilenze iguqa ngamadolo, ivule ivule. Amandla ngokukhululekile alala emacaleni. Zama ukudibanisa iindawo ezinyaweni zakho. Musa ukuchukumisa umlenze womgangatho. Ukulungelelanisa, nokuba unako ukubeka umlotha ngaphantsi kwegolo ngalinye. Ukuzivocavoca kuyenziwa ngokugqithiseleyo ngamehlo avaliweyo, ukukhulula ngokupheleleyo imisipha yobuso, intamo kunye namagxa. Kwi-inhalation, shenxisa isithsaba, ululawule umlenze uze ugobe ngokukhawuleza kumqolo osezantsi. Gcina umphefumlo wakho imizuzwana emibini. Ekuphumuleni, ukhulule zonke iimisipha, unako ukujikeleza umqolo wakho kwaye sutulate amahlombe akho. Ukongezelela ukwandisa ukuhamba kwamalungu kunye nokwelula izihlunu emva komama ozayo, oku kuya kukunceda ukuba uphucule ngokubanzi ukujikelezwa kwendawo ye-pelvic.
Ukukwaziswa kwezihlunu zesifuba namahlombe
Hlala emadolweni, ubhekane nodonga. Beka iminyango ngokubanzi, uphumle emlenzeni ophantsi. Iibhokhwe kule meko zijoliswe kumacala, kunye neenyawo komnye nomnye. I-pelvis iyancitshiswa, iintambo zixinzelelwe kwizithende. Phakamisa izandla zakho kunye nesundu phezu kodonga. Umgama phakathi kweentendelezo ngowama-5-30 cm. Yenza isithsaba. Xa uphumelele ukugoba kancane emhlane nasemvava. Zama ukuchukumisa isalathisi sakho phezu kodongeni, kunye neentende zisebe phezulu. Isifuba sininzi kakhulu "siwela phantsi." Phuma ngokukhawuleza, uvumeleke ngokukhawuleza umoya, hlala kulo mgca u-1-2 imizuzu Khawuve indlela iintlungu zentamo, amahlombe kunye nesinqe ziphumla kwaye zolule, intlungu emncinci wezantsi iyancipha, intliziyo ibonelela kwaye ukuphefumla, kunye nokusebenzisa izihlunu zesifuba.
Ukuphumla kwentamo
Uhleli phantsi, ubeke umqulo phantsi kweentsimbi zakho. Bendela imilenze emadolweni, gungqa imilenze yakho. Amandla ngokukhululekile alala emacaleni. Hlaziya izihlunu ze-pelvis, ibhinqa lamagxa kunye neengalo. Kancinci wenze iindidi ezininzi zeesetyhula ngasekunene uze ube ngasekhohlo. Gcina umqolo wakho ngqo, ungaxinzeli. Yenza u-5-6 ujikelele kwicala ngalinye.
Ukuphika
Ukuhlala phantsi, ngokukhawuleza uyanciphisa imilenze yakho, uwaqondise ngokugcwele emgodini wakho. Beka izandla zakho ezinqeni. Musa ukutshiza. Thatha umoya. Xa uphumelela, vula umzimba kwaye ukhangele emva kwegxala lakho lasekunene. Gcina ukwandiswa komthunzi. Zincede ngezandla zakho, ucinezele ngokukhawuleza emacaleni. Bamba kule ndawo embalwa imizuzwana. Buyela kwiziko, ukhulule umva wakho. Phinda ujike ngakwesobunxele.
Ukuphumla ngokupheleleyo
Ukulala ngecala lakho, ukukhawuleza. I-Hips idibanisa ngokusondeza kwisisu ngangokunokwenzeka. Imilenze iguqa ngamadolo. Iqhina lixhomekeke kwisifuba. Isandla sokunene phantsi kwentloko, ingalo ekhohlo ejikeleze imilenze. Umqolo ujikelezwe, intamo ikhululekile. Musa ukuphefumula, uphefumle ngoxolo. Gcina indawo ye-5-7 imizuzu, kwaye utshintshe kwicala.