Xa uqhuba le miba, qiniseka ukuba ukunyakaza ngalunye kuhamba kakuhle kwaye kuphefumula ngokuchanekileyo. Musa ukuxininisa kakhulu imisipha yomzimba kwaye ukhulule imisipha yomzimba. Ngexesha lobunzima lonke lihlale lizolile kwaye likhululekile. I-Yoga kwi-trimester yesithathu yokukhulelwa iluncedo kwaye ukuqeshwa kwayo kuya kunceda umama ozayo ukuba alungise ukubeletha.
I-yoga yokubeletha ayibandakanyi nje ukuqeqeshwa komzimba, kodwa inxalenye yokomoya. Ngakolunye uhlangothi, kukhuthaza ukuvuleka ukutshintsha, kolunye, kunceda ukuseka uxhulumano olunzulu nolutsha olukhulayo. Ukubonakala komntwana ekukhanyeni kudinga umzamo omkhulu, ugcwele ukuzinikela kwangaphakathi kwaye kugxininiswe. Konke oku kufundiswa yi yoga. Isikhokelo sika-Anusur asiyinkqubo yokuphila, kodwa indlela entsha yobomi, eyenzelwe ukuba oomama abalindele. Lo mkhuba uvumela ukuba uqwalasele nayiphi na imingcele yomzimba, oko kuthetha ukuba kuphephile xa ukhulelwe. Injongo ye-anusara yoga kukuzalisa umzimba ngokukhululeka, ukuvuselela uvuyo kwaye uvumele ukuba wabelane nabantu abakujikelezileyo, kubandakanye nosana oluzalwayo. Isakhiwo esicetywayo singenziwa nganye imihla ngemiyalelo eboniswe. Emva kokugqiba uqeqesho, qiniseka ukuba uthathe ixesha lokuphumla kwaye uzive utshintsho olwenzeka emzimbeni. Zama ukutshintsha ubunzima kunye nokuzivocavoca kwe-aerobic, umzekelo, ukubhukuda okanye ukuhamba, ukwenza izihlandlo ezi-3-5 ngeveki kwiminyaka engama-20-45. Ngaphambi kokuba uqale naluphi na umsebenzi, qiniseka ukuba ujonge ugqirha wakho!
Ukubetha kwePaka
Yehla kuzo zonke iine, izibambo - ngokungqongqo phantsi kwamagxa (ukuba uziva ukhululekile, faka ithawula eliliweyo phantsi kwesandla sakho). Amandla alungelelanisa kwiingqungquthela, amadolo - alula kakhulu kunamahlombe, iinyawo. Kwi-inhalation, phawula ngokukhawuleza i-coccyx up, susa amanxeba uze ubuke phezulu. Kancinci kancinci, chukumisa izandla zakho phantsi, ubeke isikhumba sakho kwisifuba sakho kwaye ujikeleze umva wakho. Phinda amaxesha angama-4-6.
Ukuhlaselwa komntwana
Ukwandisa amadolo nangakumbi ngokujoyina iinyawo. Yehla kwizithende zakho, ugoboze iintsimbi zakho uze ubeke intloko yakho kwiibhontshi eziqhotyoshelwe, ukuba ufuna, ungafaka umlotha phantsi kwentloko yakho. Vumela izihlunu zakho ezisezantsi ziphumle. Gcina kwi-pos for 3-5 breaths-exhalations. I-Yoga ilungiselela ukubeletha, okwenza kube lula. Ama-asanas amaninzi asebenza njengeseluleko esisebenzayo kwimisipha ye-perineum, kwaye ibeka "amandla adumile" kwinkonzo yowesifazane ohamba phambili. I-Yoga ifundisa ukugxila, ngelixa ihlala ikhululekile. Ukuzilolonga kunokuphelisa uxinzelelo kunye nokuphumla ngokupheleleyo kwiiphulaphu phakathi kokuchasana kunye nokuzama. Ukuzivocavoca kuvuselela amandla, kukuvumela ukuba ugcine imisipha yakho kwi tonus kwaye uhlakulele ukuguquguquka, okubaluleke kakhulu ngaphambi kokubeleka.
I-Push-ups
Phinda ubuyele kuzo zonke ezine, izibonda - phantsi kwamagxa, izandla ngqo, ngamadolo - kumgca ofanayo kunye nezikhwebu. Nciphisa i-coccyx phantsi, i-inhale, i-exhale, ichukumise isifuba phambili naphantsi kwaye uguqe izibonda emzimbeni. Ukuphefumula kunye nokulungisa iingalo zakho. Phinda amaxesha ama-3-5, ngoko kuphuma kwimoya kubuyela kwi-pose yomntwana. Yibambelele kuyo i-3 breath breath-exhalation.
Squats
Beka iinyawo zakho ngobubanzi bamagxa akho, vula iisokisi zakho eceleni, iintende ezisezintanyeni zakho. Gcina izibhambathiso zakho ngaphakathi kwamathanga, zibeke iinyawo zakho ngeenyawo ezipheleleyo, gcina izandla zakho ndawonye. Gcina imizuzwana engama-30 (ngokukhawuleza zama ukufikelela kwiminithi eli-1). Emva koko phaya imilenze yakho, uphinde uphinde udibanise kwi-squat, ngeli xesha, uzisa izitya zakho phantsi. Ncipha kancane kancane nakwezithende. Ukuba isithende siphakamisa, faka ingubo phantsi kwabo, qinisekisa ukuba izikhwebu zihamba ngesithende. Gcina imizuzwana engama-30 (ufikelele ngokukhawuleza 1 iminithi). Ukuze uphumule, unciphise amadolo akho phantsi uze uye kwimeko yomntwana.
Iphoseflyfly
Hlalani i-legged-legged, uze ujoyine inyawo kunye. Ukuba uvakalelwa kukuba umva wezantsi ujikeleze, hlala kumphetho wengubo. Zinyanzela iinyawo kunye, zitsale kwi-coccyx uze unwebe ngamadolo kumacala. Gamba iinyawo zakho ngezandla zakho, kodwa ungazitshi. Zinyanzela iinyawo kwaye uqhubeke uhlahlisa amadolo akho, uphendule ngobumnene ukuqinisa ukulula. Bamba i-5-8 yokuphefumla-ukuphefumula.
Hitch
Ukugqiba ubunzima, ulale ngecala lakho lasekhohlo, ubambe umquba phakathi kwemilenze yakho, faka enye umlotha phantsi kwentloko yakho. Thatha umoya, uze uphumelele - nganye kwiingxelo ezi-4. Gxininisa kwinkqubo yokuphefumula imizuzu emi-5-10, oku kuya kunceda ukuba ususe konke uxinzelelo oluqokelelwe emini kwaye ulahle ukubetha komzimba. Ukukwazi ukuphumla kuya kuba luncedo kubo bobabini ngexesha lokubeletha kunye nenkqubo yokunyamekela umntwana. Imizuzu yokuphumla iya kunceda ukususa ukukhathala kokulala ubusuku kwaye uhlawule.