Ezemidlalo abakhulelwe ekhaya. Ezemidlalo kwabesifazane abakhulelwe

"Lesi sibalo enhle kakhulu - owesifazane okhulelwe!" Izwi ajwayelekile?! Yiqiniso, konke, futhi phikisana kungekho eyodwa. Kodwa ubulili fair kwelashwe, qhubekani nifuna, uyozama ezibukeka zizinhle. Futhi le njongo kwasekuqaleni udinga uzigcine isesimeni esihle ngokomzimba, futhi esikhathini sokukhulelwa ingane iyathinteka. Kukhona ezemidlalo kubantu besifazane abakhulelwe. Akukho okungajwayelekile, awayona samanje. Lolu hlobo sportdeyatelnosti, imfuneko esemqoka leyo - ezingeni elikahle oyinkimbinkimbi umthwalo ubuncane amaqembu athile kwemisipha.

Yini lokukhetha?

Ezemidlalo kwabesifazane abakhulelwe - is ebhukuda, ngebhayisikili, ehamba. Ake sihlole kubo ngokuningiliziwe.

ukubhukuda

Zuza imisebenzi echibini, zibhukuda ethile, kunzima ukubukela phansi. Amanzi lisiza ekulondolozeni futhi uphumule umzimba wonke, umuzwa lokho okubizwa ngomlobokazi weightlessness - isimo lapho wonke umuntu wesifazane okhulelwe izonethezeka kakhulu. Nokubhukuda mums esizayo avunyelwe ngesikhathi sonke isikhathi sokukhulelwa.

Cycling

Lo mdlalo kwabesifazane abakhulelwe - ekahle ukugcina labo Uyakwazi ukugibela i-Wheeler ezimbili shape. Nokho, ukwenza ngebhayisikili abakhulelwe wedwa akuvunyelwe nhlobo ngenxa yokuthi ukuhlukumeza kokuxhumana, kungaba nzima ukuba Climbing ngebhayisekili bese ukwehla kuwo. Hlale ukhumbula lokhu, musa overestimate amakhono akho, ngoba kungaba banga you wa, nakho, kuyingozi hhayi kuphela ngawe kodwa umntwana.

Enye into, uma kukhona Simulator ibhayisikili. Ezemidlalo kwabesifazane abakhulelwe kuso futhi eziwusizo futhi ngokuphelele ephephile.

Ukuhamba

Ukuhamba kuba nomphumela ezuzisayo phezu omama jikelele esizayo. Kufanele uqale nge ukuhamba ibangana futhi kancane kancane nabo. Usuku avunyelwe ukuba bakhuphukele 4 km ngejubane elilingene yokuqala futhi trimesters yesibili okukhulelwa kanye up 2 km ngejubane kancane engxenyeni yezinyanga ezintathu zesithathu.

run

Qalisa abesifazane abakhulelwe avunyelwe, kodwa ngemva kokuthola iseluleko udokotela. Uma inqubo sokukhulelwa okuphuma ngaphandle yezinkinga, lo mdlalo kufanelekile abesifazane abakhulelwe ngawe. Kungenjalo-ke kuyadingeka ukuba ayiyeke le izifundo unqamule izwe.

Yini ukhohlwe?

Ezemidlalo kwabesifazane abakhulelwe kungafaka ngaphezulu table tennis kanye igalofu. Azimeleli ingozi, kodwa futhi uyawuthanda umuntu ongaqhubeki enza.

Horse ogibele, Ukushushuluza amanzi contraindicated.

Bowling kwabesifazane abakhulelwe kuyabongeka lokho, kodwa ngolunye usuku kudinga ngokuqapha, njengoba kukhona awokuthi esisuka emuva imisipha. Ngaphezu kwalokho, umuzwa ibhalansi phakathi omama abakhulelwe sinqamukile, futhi ngaleyo ndlela abaphose emabhola kuyoba nzima.

Ukufaneleka kwabesifazane abakhulelwe, okubandakanya Ukushushuluza, kwamukeleke kangconywana okwakuhlalwa kuzo lapho kusaqalwa, inqobo nje uma sokukhulelwa okuphuma ngokuvamile, ngaphandle izinkinga. Ngesikhathi izigaba kamuva amakilasi ezifana akunconywa ngoba kukhona ingozi enkulu falling, okuyinto kungase kubabangele nemiphumela engathandeki.

Amakilasi ekhaya

Uma udinga i-swimming pool, sihambahamba ngesithuthuthu - ezokuthutha ezimbili ezinamasondo, wabe esekhonza iminyaka eminye imisebenzi ngokomzimba badinga kuphela isifiso yowesifazane. Ukufaneleka, Ukuvivinya umzimba ngendlela, yoga, yokuzijwayeza - umdlalo omkhulu kwabesifazane abakhulelwe ekhaya.

Ezemidlalo abakhulelwe: Exercises ku trimesters

yokuthathu Okokuqala. Isikhathi esiningi zonke izivivinyo kufanele okuhloswe ngazo ukuzinza nokuthuthukiswa kokuxhumana imizwa, okuyinto eziwohlokayo ngokuphawulekayo esikhathini sokukhulelwa.

ukuma umzimba

• Ukuqala isikhundla: inhloko esitshekile, nemilenze engenhla ekhululekile. Exhale. Phakamisa ikhanda lakho bese udonsa nemilenze engenhla emuva akhe dlulile ukubeka phansi - ukuphefumula. exhale - kwesobunxele / kwesokudla ungatshekisa ikhanda lakho. Thatha isikhundla kokuqala, exhale. Isikhathi izikhathi 3-6.
• Ukuqala isikhundla: sokunene kwesokunxele phambi kwakho, gcina iminwe yakho e isibhakela. Breathe. Nethezeka ezandleni nasemilenzeni engenhla, ukuzivocavoca ukunyakaza unikina izikhathi 7-8. Exhale. Ingabe akukho izikhathi ezingaphezu kuka-6.
• isikhundla Ukuqala: amathiphu neminwe uthinte emahlombe. On umoya ngejubane kancane ukuletha izindololwane zakho esifubeni, bese uyaphakamisa kubo njengoba eliphezulu ngangokunokwenzeka futhi emuva ukuze umnyango thoracic wagoba. Phinda ukuthatha isikhundla sokuqala. Exhale. Yenza izikhathi 3-6.
• Ukuqala isikhundla: izinyawo ehlombe nobubanzi ngaphandle. Poluprisedat, ukuthatha izandla zakhe phansi nasemuva. Exhale. Khuphuka - ukuphefumula. Ukuzivocavoca ukwenza izikhathi 4-12.
• Ukuqala isikhundla: izinyawo ibekwe ehlombe-ububanzi ngaphandle, izandla wajoyina ngemuva emikhawulweni engenhla. Thatha izandla zakho phansi ukuze pectoral emgogodleni izimisele kanyekanye ukudweba le ingquza. Breathe. Buyela indawo yokuqala. Exhale. Yenza kuze kube izikhathi 15.
• Ukuqala isikhundla: izinyawo ububanzi ehlombe ngaphandle, izingalo ephakanyiswe. phambili mafutha, nemilenze engenhla usiphule phambili. Nethezeka emahlombe, agobe emuva yakho, izingalo hang phansi, ubanika inkululeko ephelele. Thatha yokubeka yasekuqaleni. Ingabe izikhathi 4-6.

Bonisa e ehlezi isikhundla

• Ukuqala isikhundla: nasemilenzeni aphansi ezazigcwele ububanzi, izandla phezu ibhande lakhe. Isandla sakhe sokhohlo uthinte izinzwani unyawo lwesokudla. Exhale. Thatha esikhundleni sazo sokuqala. Breathe. Phinda izenzo ezifanayo, esikhundleni salokho ekushintsheni izandla. Yenza izikhathi 4-10.

• Ukuqala isikhundla: imilenze welula phambi kwakho ncamashi. Donsa izinzwane phambili bese emuva, ukunwebeka kwemisipha kubo. Kulokhu, esithendeni kumele sibe sesimweni isilungisiwe. Yenza kusukela ezikhathini 4, kancane kancane zandise izinto umthwalo, kodwa inani eliphezulu kumele singeqi izikhathi 9.
• Ukuqala isikhundla: ehlezi, welulele izandla zakho phansi, kokuba ngiwafaka ngemva kwakhe. Splay nezitho zomzimba ngaphandle kokukhipha nabo kusuka phansi. Isikhathi ukusebenza: izikhathi 4-8.
• Ukuqala isikhundla: ehlezi, nemilenze engenhla ukubeka phezu ibhande. Donsela amasokisi phambi kwakhe, ohlanganisa izinyawo ndawonye. Zungezisa umzimba kwelinye direction bese kwenye izikhathi 4-5.
• Ukuqala isikhundla: ehlezi isikhundla, izingalo esembula. Kususelwa nasemilenzeni engenhla, ukubeka omunye umlenze phezu kwezinye. Ukujikeleza unyawo lwesokudla kumbuthano ohlangothini udvweba umugca locondzile kolunye uhlangothi ngokuphindwe izikhathi ezingu-4-5. Buyela esikhundleni sazo sokuqala. Impinda ukulandelana yezenzo nezinye emlenzeni.

Ezemidlalo I-abakhulelwe senyanga yokuqala kuba nomphumela omuhle phezu inhlalakahle omama esizayo futhi wabulawa oda elandelayo:

• ukuhlinzeka yokuzwela ejwayelekile izinguquko ezenzeka ngayo ngoba esesibelethweni;
• ukuqinisekisa ukusebenza kahle inhliziyo futhi izinhlelo zokuphefumula;
• ukuqeqeshwa kwemisipha besisu futhi imisipha emuva umthwalo esizayo kanye nesimo kazibuthe imizamo.

Yini kungabi?

Ezemidlalo kwabesifazane abakhulelwe (1 ITHEMU) kufanele ukubeka eceleni umzimba okuhloswe ngazo emzimbeni edonsa. Isikhathi zemidlalo kumele kuqale nge amaminithi ambalwa bese kancane kancane, ukukhuluma kuqhathaniswa, kanye nenani umsebenzi.

Ezemidlalo kwabesifazane abakhulelwe (2 imigomo)

inombolo Ukuzivocavoca 1 - "Ukuhamba". Impela wamane, udinga ukuhamba phansi noma embuthanweni. Alulaze ezandleni ezinhlangothini - uphefumule, thumela phansi - exhale. Ubude besikhathi - imizuzwana mayelana 20-30.

Beka izandla zakho phezu ibhande. Thatha izinyathelo ezimbalwa izinzwani, izinyathelo ezifanayo on the izithende ohlangothini elingaphandle unyawo nezinzwane esakhiwe. Yenza akukho kuka 60 imizuzwana.

Izinyathelo nge ukuhlaselwa eside futhi izingalo ngokunyakaza isiyingi. Kokunye ukuhlasela ukwenza emathangeni ezimbili - emuva naphambili.

ukuma umzimba

• Ukuqala isikhundla: izinyawo ehlombe nobubanzi ngaphandle, izandla phansi. Hands ukubeka nhlangothi zombili. Nomlenze wesokunene is kubuyiswe, edonsa Sock - umoya, ibeka ngezinyawo, ukulahla izandla - exhale. Impinda ukulandelana lwezenzo esitho ngakwesokunxele. Ingabe izikhathi 3-6.
• Ukuqala isikhundla: Yima nge yakho ububanzi izinyawo ehlombe ngaphandle, izingalo phansi futhi ekhululekile. Yenza Ukujikeleza oyisiyingi esingamakhilomitha emahlombe. Emahlombe kufanele ihileleke ukuvumelanisa futhi isandla - ekhululekile ngokuphelele. Yenza izikhathi 3-12.

umsebenzi Ihlezi

• Ukuqala isikhundla: imilenze iqonde, kancane bekumnyama tshu yoke indawo.Wahlukanisa izinhlangothi, izinzwane esisuka ophahleni. Yenza umzamo uthinte phansi ngaphandle igobela le unyawo. Kulokhu, esithendeni akufanele ukuhambisa. Yenza okufanayo, sizama ukubeka ingaphakathi unyawo phansi. Yenza izikhathi 6-16 ohlangothini ngalunye.
• Ukuqala isikhundla: Uhlezi, izandla aqhele. Ukuncika izandla, beka unyawo sakho sokunene ngakwesobunxele sakho. Chaza umbuthano (Ukujikeleza isiyingi) unyawo esitho kwesokudla kwesokudla noma kwesokunxele izikhathi 4-5. Thatha esikhundleni sazo sokuqala. Phinda ukulandelana yezenzo nezinye emlenzeni.

Bonisa e evundlile

• isikhundla Ukuqala: isikhundla ngohlangothi wakhe, isandla sakhe sokhohlo isekela ikhanda, ephansi nemilenze prisognuty. Gyrating waqonda umlenze ngakwesokunxele esiphezulu amplitude okungenzeka udvweba umugca locondzile esiphikisa by izikhathi 7-8. Break - imizuzwana 25-30. Ukuze amanga ngakolunye uhlangothi futhi ilungelo unyawo umthwalo.

Ezemidlalo abakhulelwe (2 senyanga) siqukethe fizuprazhneny ngenhla, ukuqaliswa enikeza izinjongo ezifana:

• ukuqinisekisa umthamo wegazi ogciniwe okugcwele umbungu;
• zishukumisa kwezimila;
• njenge-ejenti zokuvimbela ngokumelene varicose emithanjeni on the imilenze;
• ukuthuthukisa Ukuzivumelanisa nezimo;
• ukuphumula.

Ezemidlalo kwabesifazane abakhulelwe engxenyeni yezinyanga ezintathu zesithathu. ukuma umzimba

• Ukuhamba on the spot, ukuncibilikisa izandla emaceleni - donsa, ephansi - exhale. Yenza akukho kuka imizuzwana 25.
• Ukuqala isikhundla: izinyawo ububanzi ehlombe ngaphandle, izinyawo waphendukela ohlangothini, izandla phezu umugqa ibhande. Poluprisedaniya musa, ukusunduza izingalo phambili namadolo akho ekhombe bacondze etindzaweni letehlukene. Ingabe izikhathi 6-8.
• Ukuqala isikhundla: izinyawo ehlombe nobubanzi ngaphandle, izingalo phansi. nemilenze Upper chaza emhlabeni. Umlenze owodwa aqhele phezu Sock - donsa, ukubeka umlenze, wabeka izandla zakho phansi - exhale. Yenza okufanayo nezinye emlenzeni. Yenza izikhathi 3-6.

umsebenzi amanga

• Ukuqala isikhundla: elele ngomhlane, amadolo agobile, izinyawo onyaweni ngalunye lihlale phansi. Yenza oqeda ukhalo, wamshaya ngamadolo. Ngesikhathi esifanayo imisipha ye perineum kufanele kwenzeke. Ingabe izikhathi 3-6.
• Ukuqala isikhundla: elele ngomhlane, izingalo kanye umzimba. Ukwenza umoya chaza nasemilenzeni aphansi emaceleni ngangokunokwenzeka. Exhale. Yenza izikhathi 4-8.
• Ukuqala isikhundla: ovundlile emhlane wakhe, Izandla emaceleni. Gobisa izindololwane zakho, esiphezulu imisipha zingaphazamisi izandla neminwe - ku isibhakela. Alibale isimo ukucindezeleka imizuzwana 10-20 ke uphumule bese uphonsa phansi. Yenza izikhathi 3-6.
• Ukuqala isikhundla: elele emhlane wakhe, izinyawo ehlombe nobubanzi ngaphandle. Donsela amasokisi nemilenze ngokwabo, ukunwebeka kwemisipha kakhulu zonke izicubu imisipha umlenze. Alibale isimo ukucindezeleka amasekhondi 15-20. Letha esimweni esikhululekile. Yenza izikhathi 3-6.

ukuqeqeshwa uhlelo kwabesifazane abakhulelwe ngesikhathi senyanga yesithathu angase futhi ahlanganise namanye umzimba okuhloswe ngazo ukuthuthukisa iqembu imisipha, futhi musa ingozi umama futhi umntwana wakhe ongakazalwa.

imfundo Physical kwabesifazane abakhulelwe e yokuthathu yesithathu ayadingeka ukuze:

• bahlanganise amakhono futhi ijulile ukuphefumula Rhythmic ngenkathi usebenzisa;
• ekuthuthukiseni ungibonise Izinhlinzeko ezifanele, okuyinto ethatha obelethayo.

Ezemidlalo abakhulelwe kufanele kube mnandi futhi ungathathi amandla yamuva! Hlale ukhumbula lokhu hhayi peretruzhdaetsya uqobo imithwalo.