Yoga kwa amayi apakati (2 akuti). Fitness kwa amayi apakati (2 akuti)

Mimba - kwambiri chidwi ndi wofunika nthawi mu moyo wa mkazi. Pa mapewa a mayi woyembekezera apuma udindo wapawiri - umoyo wawo ndi moyo, ndi thanzi ndi moyo wa mwana m'tsogolo. Choncho, pa mimba Nkofunika kuti mukhalebe mawonekedwe labwino, chifukwa kutsogolo kudikirira mayeso aakulu - pobereka. Komanso, masewera olimbitsa thupi kungathandize kuti akhalebe kokoma atabereka.

Sport kwa mayi woyembekezera

Amayi oyembekezera n'kofunika kupeza okha akonzedwa zokambirana kuti adzapereka mphamvu, umoyo ndi zidzakhala zosangalatsa.

Mayi woyembekezera zothandiza yaitali koyenda. Kuti tipindule iwo anali pazipita, muyenera kusamalira nsapato omasuka kuti chingamulepheretse kutopa miyendo. kwambiri akukwera pamasitepe. Muyenera kupuma kupyolera mphuno yanu ndi exhaling pang'onopang'ono, ndi kuimirira, monga zakulera zimathandiza kumufotokozera, chimene chiri chofunika kwambiri pa chitukuko moyenera mwana wosabadwayo.

Osati masewera onse ali oyenera kwa amayi apakati. Mwamphamvu contraindicated: kupalasa njinga ndi kupalasa, yogwira aerobic kuvina, kutsetsereka, liwiro lapamatalala ndi kukwera kavalo, kokoka aliyense amene amafuna kwambiri anatambasula kapena mwadzidzidzi kayendedwe, komanso anthu amene kwambiri wopindidwa kumbuyo yaitali.

Pamene kuyamba ochita

Nthawi yabwino kuyamba wokhulupirira - ichi ndi trimester chachiwiri. Nthawi imeneyi, ntchito mulingo woyenera akazi ndi olimba, makamaka zothandiza ndi yoga kwa amayi apakati. 2 trimester - ndi nthawi golide kwa mayi woyembekezera. Toxemia ndipo mwadzidzidzi mmene alili yatha, bwino kwambiri kuposa chiyambi cha mimba, ndiyeno ndi nthawi kuchita iwo, kulimbitsa thanzi lawo ndi kukonzekera kubadwa m'tsogolo. Musaiwale kuti katundu ayenera kukhala odziletsa, koma zonse.

Fitness kwa mayi woyembekezera

Kuteteza varicose mitsempha, edema, kusintha maganizo ndi tulo, kuchepetsa ululu kumbuyo, kulimbikitsa m'chiuno pansi minofu ndi kukonzekera thupi azikhala angathandize olimba kwa amayi apakati. 2 trimester - otetezeka ndi yabwino kwambiri nthawi kuti zinthu zimenezi ngati onse chimaposa popanda matendawo.

Maphunziro madzi - imodzi imene bwino thupi amayi. Makalasi mu dziwe kulimbikitsa minofu kumbuyo ndi atolankhani, khungu umakhala zotanuka. Kuwonjezera magazi aziyenda bwino mu bere, kusambira amalimbikitsa mkaka wa m'mawere wabwino atabereka. Kuk kukonza kusowa mpweya kwa mwana pa ntchito kumathandiza yoopsa hypoxia.

A mwayi waukulu pokonzekera pobereka fitball ndi amayi apakati. pa Zochita mpira kuthandiza kusunga kusinthasintha msana, kupanga mfundo zambiri m'manja, kuphunzitsa m'chiuno pansi minofu. Komanso, ndi kupewa kwambiri a zotupa.

Kuyambira cardio awiri okha ali oyenera kudziletsa kuphunzira. Inu mukhoza kupita kuyenda maulendo angapo pa sabata kwa mphindi 30-40. Yesetsani ngakhale mayendedwe ndi liwiro ngati kuti amalola kuti thukuta pang'ono, kupuma kwambiri. Inu mukhoza kupita Masewerera a Nordic kuyenda.

Njira ina - ndi kusonyeza pakhomo pa mphunzitsi elliptical. Ntchito pa izo chothandiza kwa miyezi sikisi. Sankhani kuchita mode ndi otsika Mwamphamvu sing'anga, kusuntha pedals ayenera kusintha kuti pamene kulimbitsa thupi, inu musakhudze mimba ya makina.

A angapo ophweka thupi Zochita kwa amayi apakati, zomwe zikhoza kuchitika kunyumba:

1. Mahi mwendo. Mu malo sachedwa kumbali ya m'munsi mwendo unakhota ndi kuwongola pamwamba. Timanyamula chimakweza angapo mwendo, umene uli pamwamba. Ndiye muyenera kukonza mwendo chapamwamba mu mlengalenga, kukoka molunjika ake pansi mwendo. Bwerezani kusintha mbali. Ntchitoyi kumalimbitsa minofu ya chachikulu mkati ndi lateral pamwamba pa ntchafu.

2. Planck. Gwirani anamangirira udindo pa zala zanu ndi mkono wonse wakumanja kwa mpweya pang'ono. Chitani kumalimbitsa minofu ya kumbuyo, atolankhani ndi manja.

3. Imodzi mwa Zochita yothandiza kwambiri kwa amayi oyembekezera ikuchitika mu aima mermaid ndi mikono anatambasula m'mwamba. Manja alternately adatchithisira mutu wake. Ntchitoyi kumalimbitsa chifuwa wabwino.

4. Mwangwiro pansi aima limeneli la matako ali pa zidendene zawo. Anatambasula kutsogolo, m'pofunika kuyesa kukhudza pamphumi ndi pansi. Pamene akuchita Zochita m'mimba akutsikira pansi pakati pa mawondo ake.

otetezedwa Fitness Malamulo

Nthawi imeneyi, muyenera kusankha Zochita molondola, mvetserani thupi lanu ndi ntchito molakwika ndi zofuna kukhetsa thukuta. Fitness mayi woyembekezera akhala akugwira pansi ena ayamikira yosavuta kumva koma yofunika kwambiri.

- Muziona kugunda kwa mtima, sitiyenera upambana kumenyedwa 130 pa mphindi imodzi. Pamene tachycardia worsens kusowa magazi, ndi mwana wosabadwayo adzasowe mpweya.

- ntchito iliyonse zimene zingachititse kuti mathithi ndi kuvulala, ndi contraindicated kwa amayi apakati.

- Mu previa latuluka, magazi m'thupi chiyambi aliyense, komanso kuli chiopsezo padera ngakhale yoletsedwa nawuza kwa amayi apakati. 2 trimester m'mavuto oterewa ayenera kutenga malo modekha ndi wopanda nkhawa zosafunika.

- Ngati pa zokambirana pali kutopa amphamvu, pali zowawa zosiyanasiyana, kufupika kwa mpweya kapena kunyansidwa - Maphunzilo ayenera kusiyidwa yomweyo.

- M'pofunika molondola kusankha Zochita kwa amayi apakati. 2 trimester - nthawi zosafunika maphunziro atagona pa nsana, kuyambira mu nkhani iyi miyeso adakulabe mu chiberekero wayamba tilimbikire pa vena cava. Kudzitsitsa chifukwa kotunga izi magazi kungayambitse kukomoka mkazi ndi mwana adzakhala ndi kusowa oxygen.

- ZOCHITA pa m'mimba Tisawasale komanso. The chifukwa angathe kukhala osauka makope, amene kumaonjezera ngozi ya padera.

- M'pofunika kusamalira apamwamba masewera zovala, zimene zingakuthandizeni kuthana ndi wabwino. chidwi ziperekedwe kwa chifuwa, chifukwa cha kukula kuchuluka ndi kuchuluka tilinazo magulu ena kumapweteketsa.

Contraindications zolimbitsa thupi

Fitness kwa amayi apakati ndi osiyanasiyana ndithu. Mkazi aliyense akhoza kusankha zoyenera kwa iye othamangitsa, madzi othamangitsa, anati yoga, kupuma kokoka, ndi ena.

Koma tikumbukire za ena contraindications:

- matenda aakulu, matenda a dongosolo mtima, amene ali gawo pachimake;

- matenda yotupa ndi matenda, zimachitika makamaka pachimake pa mimba;

- mu toxemia chaukali;

- wogwiritsira ntchito choopsa kwambiri kwa amayi oyembekezera ndi kuthamanga kwa magazi;

- Kodi asachite pamene hypertonicity la chiberekero, magazi uterine.

Yoga kwa mayi woyembekezera

A modabwitsa odikira kulimbana ndi mwana m'tsogolo, polenga zinthu yabwino kwa kukula amafunika nyenyeswa za kusintha mkhalidwe wawo wakuthupi ndi maganizo ndi anati yoga.

Yoyenera kwambiri pa nthawi ino ndi anati yoga wapadera kwa amayi apakati. 2 trimester - nthawi yabwino yochitira zinthu. Zovuta zokambirana kwa amayi oyembekezera alibe athamangadi atagona pa nsana wake. Makamaka tikunena kupuma moyenera ndi luso kumasuka, zimene zimapangitsa kwambiri kwa mayi ndi mwana.

kuphatikiza wina wa maphunziro awa - ndi pambuyo pawo simungathe kumva kutopa kapena kutopa. Yoga kudzakuthandizani kuphunzira kusamala osati thupi lanu komanso mu mzimu. makalasi zonse amathandiza kuchepetsa kawopsedwe mawonetseredwe, kuchepetsa chiopsezo zizindikiro Tambasula, kophweka mimba, pobereka ndi nyengo ya postpartum. Inu kuyiwala za mavuto wosakhwima monga kudzimbidwa ndi zotupa. Anatambasula ndikuwakhotetsa, amene amachita anati yoga, chingakuthandizeni kusintha kagayidwe ndi chimbudzi.

Chifukwa cha anapeza pa kusinthasintha ntchito ndi plasticity, mayi woyembekezerayo kudzakhala kosavuta kupeza omasuka udindo pa ntchito, ndi wapadera kupuma njira adzapanga ndondomeko zochepa chopweteka. Ngati ndinu sankadziwa mchitidwewu, mungayesere yoga kwa oyamba.

Kulipiritsa m'mawa, ndi kutentha masana azifika pafupi chotero zolimbitsa thupi zovuta:

1. Phiri angabweretse ndi mtembo angabweretse kuthandiza thupi kumasuka. Choyamba anachita motere: zolungama, Yosefera mwamtheradi minofu yonse, kenako kumasuka. Kuti angabweretse mtembo ayenera kugona pansi ndi kuyesera kumasula thupi lanu lonse.

2. angabweretse mtengo. chida ichi chikuthandizani kulimbikitsa miyendo ndi kumbuyo, amapereka kusinthasintha a m'chiuno ndi minofu groin. Mu kuimirira muyenera zingabweretse thupi lonse ndi manja ake anakoka, ndi mapazi kukopedwa pansi. Kulera mwendo wake wopindidwa pa bondo, phazi lake mkati mwa ntchafu, bondo ayenera kupita kwa. Umachitika mu malo masekondi angapo, kenako nkubwerera ku kuyambira malo.

3. Khalani "Cat" ndi "Cow". Kuphatikiza kugwedeza awa mwangwiro amathandiza kuchepetsa nkhawa kumbuyo. Kuchita masewera olimbitsa thupi muyenera kuwuka miyendo inayi, manja akhale pansi mapewa anu, mafupa a chiuno ndi mawondo limagwirizana. Kodi 10 mpweya mpweya kwambiri ndi kutulutsa, imatambasula pang'ono pansi, arching msana pansi. Mmalo awa, muyenera kukhala kwa mpweya khumi. Ndiye sapota ali yokhota kumapeto m'mwamba ngati mphaka, ndi kukhala pamalo nkhani 10.

4. kaimidwe mpando. Pamalo ubwenzi mu amawerama ndi kuchepetsa nokha kuti udindo uwu, zinali yabwino kukhala 5 mpweya. manja Direct nyamukani, kumbuyo yoongoka. Bwerezani nthawi 3-4.

5. angabweretse ngwazi. Ntchitoyi kumalimbitsa miyendo ndi bwino lakhalira. Muyenera kukhala pansi pa mawondo ake asonkhane, popanda mapazi. Taz zasiyidwa kuti matako anakhala pansi.

6. angabweretse Gulugufe amatsegula m'chiuno ndipo kumalimbitsa minofu ya pansi m'chiuno. Atakhala pa mphasa, mokoma kukoka chidendene ku fupa obisika, mapazi pa yomweyo kufunika funsani. Anatambasula ayenera kukhala omasuka mu groin lapansi.

Yoga yobereka m'mapapo

amayi zambiri woyembekezera akukumana ndi vuto kubadwa ali pafupi, ndi crumb sakufuna falitsani mutu pansi. Zogwiritsira wapadera wa anati yoga zingathandize mwana kutenga malo yoyenera kwambiri. zotsatira kwambiri amapereka inversions: a handstand lothandizira, birch, mlatho. Koma Zochita izi ali oyenera okha amayi, amene ankachita kale. anati yoga thandizo kulimbikitsa uterine mpanda, amachepetsa chiopsezo kubadwa msanga. Pa zolimbitsa bwino magazi aziyenda bwino mu chiberekero ndi mafupa a chiuno, umalimba mmbuyo ndi minofu ya msana. Chifukwa ichi mwanayo mosavuta kusamukira ku m'mimba mwa mayi anga.

Zogwiritsira zokambirana kulimbikitsa m'chiuno pansi minofu zimawachititsa zotanuka kwambiri, ndipo kumathandiza kuti ndimeyi ndi kosavuta kwa mwana kudzera m'njira kubadwa. Komanso, wamphamvu ndi taut minofu akabereka zophukiranso mmbuyo mofulumira kwambiri.

Zochita anati yoga Special umalimbana kuphunzitsa minofu ya perineum ndi nyini. Izi amachepetsa imabwera akugwera pobereka. Chipatala ndi maluso kwambiri anapeza mantha ndiponso kumasuka minofu ya m'dera wapamtima.

Nthawi yabwino makalasi

Choncho, muyenera kuyamba maphunziro ngakhale pa preconception. Zikatero, ngati inu mulibe nthawi, pa siteji iliyonse ya mimba akhala akugwira ku anati yoga wapadera kwa amayi apakati. 2 trimester pamene midsection si lalikulu kwambiri ndi kukhala zabwino mokwanira, ndi nyengo yabwino kwambiri chiyambi cha maphunzirowa.

Musaiwale za kusamala

Pa kuphedwa kwa asanas ayenera kwambiri kuunikira pa chikhalidwe chawo. kusapeza iliyonse kapena ululu - mbendera ndi kutha nthawi yomweyo zolimbitsa thupi. Pambuyo makalasi, pasakhale matenda, zowawa ndi zomverera zina zosasangalatsa.

Musaiwale kuti angabweretse pa mimba pakati contraindicated. Pewani malo komwe kuli kofunikira kukhotetsa kumbuyo kwambiri. Ngati mukuona kuti amachita simungathe kukwanitsa, mungathe kudalira mpando kapena pakhoma. Amatsatira ndi anatambasula, ziyenera kuchitika pang'onopang'ono mosamala. Ngati inu mulibe ankasewera masewera patsogolo, kulabadira Zochita wapadera kwa amayi apakati. 2 trimester - nthawi pamene thupi lanu zikhala ndi mphamvu ya katundu wokhululuka.

Patsogolo maphunziro ofunikira kukaonana ndi dokotala. Ngakhale anati yoga pa mimba ndi vuto, koma muyenera yosangalatsira dokotala, chifukwa iye yekha amadziwa mbiri yanu ya zachipatala ndi zochitika zenizeni.

Ngati palibe contraindications, nthawi imeneyi kokha ntchito anati yoga kwa amayi apakati. 2 trimester - nthawi pamene ngozi ya padera yafupika kwambiri, mkazi sakhala ndi kunyansidwa komanso kutopa, thupi amakonda boma latsopano, kutanthauza kuti mukhoza bwinobwino kuyamba zolimbitsa thupi. Afotokozerane, kumbukirani kuti funsani dokotala.

Features pake womberani

Woyembekezera, kuyang'aniridwa ndi mphunzitsi wodziwa bwino ntchito ayenera kuchitidwa zinthu zilizonse, komanso makalasi a Yoga. Pakuti oyamba ndi kukulitsa akonzedwa wapadera zokambirana monga zachilendo zofuna kukhetsa thukuta - ndi zovuta thupi wamkazi.

Musapereke zabwino zonse mokwanira maphunziro, zonse zabwino pang'ono. Kokoka amene clamped m'mimba kapena kuthamanga kwambiri pa dera m'chiuno, Tisawasale.

Choyamba, kuyambira kuchita, muyenera kuphunzira mmene kumtunda bwino ndi kudzuka pang'onopang'ono. Musaiwale kuti amachita sayenera ululu, si koyenera kuti Usatong'olere poponya, magulu ayenera kukhala yosalala ndi yofewa.

Tsatirani malangizo mophweka, kuchita masewera olimbitsa thupi pa mimba adzakuweruza ubwino yekha. Kuwonjezera zolimbitsa thupi, musaiwale za zakudya zoyenerera ndi kumwa mavitamini wapadera kwa amayi apakati. 2 trimester - nthawi pamene mayi thupi akukumana kufunika kuchuluka kwa mavitamini poyerekezera ndi kukula yoopsa ndi chitukuko. Pitani ku kusankha kwawo kwambiri asanasankhe aliwonse, dokotala anu.