Ukuzivocavoca ku fitball kwabesifazane abakhulelwe: izinkomba kanye contraindications. Fitball kwabesifazane abakhulelwe ku trimesters

Ukukhulelwa nalolu lubaluleke kakhulu ngoba wonke umuntu wesifazane. umama okhulelwe kumele aqhube yokuphila efanele, ukudla ngendlela efanele, anakekele isimiso sabo yansuku zonke. Futhi odokotela yesimanje namanje ukweluleka hhayi bayakhohlwa umthwalo ngokomzimba. Manje ngifuna ukukhuluma ngalokho uhlobo umsebenzi ku fitball kwabesifazane abakhulelwe kuyoba usizo futhi uyoletha hhayi injabulo kuphela, kodwa futhi uhlobo impumuzo.

Ukuze noma cha ukuba?

Abesifazane ongazange alibale ukuthi wawuyini umzimba wakhe isesimweni esihle, akudingeki ukuba uphumule futhi ngesikhathi sokukhulelwa. Nokho, uhla umthwalo kufanele kube zihluke kakhulu. Ngokwesibonelo, Obonisa kwabesifazane abakhulelwe kwi fitball iphephile ngokuphelele kumama nomntwana. Ngaphezu kwalokho, umzimba abakhethiwe kahle kungasiza yokwelula imisipha (okuwusizo kakhulu ngesikhathi sokubeletha bese ngesikhathi sokubeletha), omkhulu ekunciphiseni izinhlungu emhlane (okuyinto ebaluleke kakhulu kwabesifazane, ikakhulukazi senyanga zokugcina), kujwayeleke ephakeme blood pressure kanye ngokuvamile banikela umzimba amandla amandla. odokotela Modern bathi ukhulelwe uma yena kulungile, akuncikile embhedeni, sengathi ogulayo. Kufanele ukuhambisa futhi ziziphathe yokuphila ngokulinganisela asebenzayo.

On the ball

Ngaphambi upheqa ngokutlola imisebenzi ehlukene kwi fitball kwabesifazane abakhulelwe, kuyafaneleka ukuthi lokhu lapha kuyinto ibhola ezithakazelisayo yasungulwa eSwitzerland futhi alisebenzisela kabanzi lula bebeletha. Kakade kamuva ke zaqala ukusetshenziswa kabanzi njengoba imishini ezemidlalo, akusho uzisole. Amakilasi kuleli ibhola efanelekayo bonke abesifazane, khona-ke alikho contraindication. Nokho, kumayelana kuphela labo abagada babe ekhulelwe ngaphandle izinkinga. Kungenjalo, kokuqhubeka kunoma sifundo entsha, qiniseka ukuthi uxhumane wezifo zabesifazane futhi becela imvume ekilasini ke naye. Kubalulekile ukuphawula ukuthi ucwaningo nge fitball njengalabo abagada ufisa ukugwema ukucindezeleka ngokomzimba izyuytochnyh emzimbeni. Phela, ukwenza ukuzilolonga kahle ephumula imisipha, ukuqeqeshwa ngenkathi namanje ngisho ingane kuzalwa!

Indlela ukukhetha ibhola?

Ukunakekela wena fitball kwabesifazane abakhulelwe, kanjani ukukhetha ibhola kwesokudla - yilokho owesifazane kufanele abe nesithakazelo kwasekuqaleni. Ngakho, sonke siyazi ukuthi amabhola ayahluka ngobukhulu. Yini asondele owesifazane? Uma esitolo fitboly kuthiwa ulele, ukhetho best - nje hlala phansi phezu kwakhe futhi sibheke indawo izinyawo. Uma ngamadolo insaliwe engela kwesokudla - ibhola ayidalelwanga owesifazane. Kodwa kuthiwani uma e emashalofini ukuhweba fitball phama ebhokisini? Ukuze wenze lokhu, udinga nje ukwazi usayizi kuhlobene nezinga lokukhula kwabo. Ngakho, uma izintokazi ukukhula ngezansi 152 cm, edinga ibhola nge ububanzi 45 cm. Uma ukwanda kusuka 153 kuya 165 cm, ngomqondo ongokomfanekiso, isilinganiso, kangcono ukuthatha ibhola nge ububanzi 55 cm. Kwabesifazane ubude ukuphakama kabani ngenhla 165 cm, usayizi ofanele fitball 65 cm. kubalulekile ukukhumbula ukuthi ukuthengwa kwanoma yiphi impahla ezemidlalo, kuhlanganise amabhola, nokunye okunjalo, okungcono izitolo eqinisekisiwe. Okuwukuphela kwendlela bazivikele yomgunyathi kanye nempilo yabo - kusuka ezihlukahlukene ukulimala uma usebenzisa eliphansi izimpahla.

senyanga yokuqala

Yini okufanele ibe umthwalo ku senyanga yokuqala sokukhulelwa? Njengoba lesi sikhathi, odokotela cabanga esiyingozi kakhulu: ezinkulu usongo namanje ngakho ethambile ukuphila nascent, nomama engazizwa ezinhle kakhulu, akukuhle ukuba enze noma iyiphi umzimba amandla, umzimba kufanele ugxile ukuphumula zomzimba. Ayikho umthwalo futhi ukusebenzisa ukhathele uyingcuba!

senyanga yesibili

Le nkathi libhekene yokuthi isimo esibi lomama elihlobene ne ubuthi ngemuva. Kid isivele wazizwa esiswini, kodwa namanje abalethanga ukungakhululeki. Nokho lapha ngenkuthalo ziqala ukuzibandakanya kwi fitball, ngiphakamisa ezihlukahlukene wakhe wonke umzimba. Nokho, ngenxa nje yobuningi eziyinkimbinkimbi kwabesifazane abakhulelwe.

yokuthathu yesithathu

yokuthathu okugcina enkathi yokukhulelwa, owesifazane kufanele futhi ubambe esebenzayo, naphezu kweqiniso lokuthi ingane zingase zibangele ngokuphazamiseka. Nokho, lokhu akusona isizathu ukulahla amakilasi kwabesifazane abakhulelwe ku fitball. Kunalokho, phakathi nale nkathi nge izivivinyo ibhola kungasiza ukunciphisa iqolo, uphumule. Ngaphezu kwalokho, lokhu kuqeqesha - enhle kakhulu yokulungisa isikhathi izibhelu ngisho ukuhamba, lapho owesifazane wazi kahle ukuthi kungcono ukwenza umzimba ukuze ngidambise izinhlungu.

ukuma eyisisekelo

Ngakho, ungaba yini umsebenzi oyinhloko (fitball kwabesifazane abakhulelwe)? Esikhathini ividiyo, okuyinto amatasa anikela abesifazane ezihlukahlukene abaqeqeshi, kuyacaca ukuthi ebaluleke kakhulu ekuqeqesheni ingane nge ibhola akuyona kangaka. Okokuqala, elele ibhola (nge emuva zakhe noma esiswini). Kuyadingeka ukuba uqinise imisipha emuva bese ucindezela. Okwesibili, ehlezi fitball. Lena indlela yekuma omkhulu, esiza ukuqeqesha ukhalo, futhi isebenza njengoba zokuvimbela kwezinkinga zezinso kanye ekuqaleni lesizalo prolapse. Okwesithathu: ukuguqa elele phambi fitball we esifubeni. Lesi sikhundla kusiza kakhulu ukususa iqolo futhi wehlise back, kanye ngcono kwegazi. Kubalulekile ukusho ukuthi zonke izivivinyo phezu fitball kwabesifazane abakhulelwe zingahlukaniswa ngezigaba ezintathu eziyinhloko: Sisebenzisa ukuqinisa imisipha futhi ngilulekela, ukuphumula, kanye Kegel umzimba (ukuqeqesha imisipha ezijulile perineum, okuwusizo kakhulu nalapho bebeletha).

1 block umzimba: esisuka kanye nekucinisa emamasela lamancane

Kufanele uqale nge elula. Ngakho lapha. Ukusebenzisa kuqala, okuyinto Nokho, kuyinto enhle ukuba asize ekudambiseni ubuhlungu ukuphazamisa owesifazane ngesikhathi sokubeletha: kubalulekile ukuba ahlale phezu ibhola, kuyilapho uma oyifunayo uhlezi ezandleni zakhe. Manje kufanele wenze encane siye emuva naphambili, ezincane ukunyakaza ukujikeleza kokubili udvweba umugca locondzile kwewashi. Lo msebenzi esikhathini esizayo okungenzeka zembula kwesibeletho, futhi ushiye ukuya ngokushesha. Come on. Manje udinga ezinhle elula imisipha umlenze, lena kudingeka kakhulu ngesikhathi sokubeletha. Ukuze wenze lokhu, owesifazane ehlezi phansi, zibhebhetheka imilenze phakathi izindawo fitball. Manje izikhathi ezimbalwa ilandelana it has ukumpintsha izinyawo zakhe kahle. Nokho, ingabe kufanele yenziwe yini kancane. Ukuzivocavoca uyama uma owesifazane uzizwa ukhathele. Kulesi sigaba, ungakwazi kancane yokwelula imisipha emuva nezinqulu ezinkulu. Ukuze wenze lokhu, kudingeka uthole abakhulelwe ibhola futhi elula ezinhle izinyawo phansi. Manje umlenze okuphambene kuya ingalo kwakudingeka ukufinyelela unyawo. Uma uthi nhlá, kwenza kube elula, nakuba empeleni akunjalo. Lo msebenzi - elula kakhulu lona wesifazane. Ukuzivocavoca ku fitball kwabesifazane abakhulelwe Ungase futhi aqeqeshe futhi esandleni sowesifazane. Sekufikile e Ukugunda for kwesikhathi kwangemva kokubeletha, lapho ingane uyohlale umama ngezingalo zakhe, ngesikhathi esifanayo unezela isisindo. Ngakho, udinga ukuthatha ibhola kwi ngesandla eseluliweyo, kancane kancane cindezela. Liphinde abaqeqeshwe kahle nomgogodla. Ukuze wenze lokhu udinga ibholo phambi kwakhe, owakhumbula okwafundiswa esikolweni saseGileyadi ngakuye, welule kuye ngezandla zakhe futhi Roll kuye, khona-ke ngokushesha. Kubalulekile ukuba zidlale ibhola, kodwa ngangokunokwenzeka ukuze unikezele ngimi endaweni eyodwa. Futhi-ke, isidingo ukuqeqesha esiswini ngesikhathi sokukhulelwa. Ukuze wenze lokhu, hamba emuva fitball (okungukuthi izindwani), imilenze kufanele ibheke emadolweni, okwabenza baba engela kwesokudla. Izandla ibekwe ngaphansi kwekhanda. Owesifazane kumelwe ngokuphindaphindiwe siphakamise esiswini kuze, kuyilapho ephumula imizuzwana embalwa kulesi sikhundla phezulu. usizo Excellent ukuqonda lesi sivivinyo (fitball kwabesifazane abakhulelwe) kule video.

umsebenzi iyunithi 2: Ukuphumula

Lo wesifazane nakho kubalulekile ukwazi uphumule kahle. Ukuze wenze lokhu, kudingeka uthole abakhulelwe phansi futhi ibholo phambi kwakhe. Manje fitball kudingeka bamukele futhi uthole kuso njengoba kahle ngangokunokwenzeka. Yilokho. Kulesi sikhundla, owesifazane kungaba kakhulu ngendlela yini. Ngakho-ke uhlezi nje. Kubalulekile ukusho ukuthi le ntokazi kudingeka bakwazi uphumule ukuze wenze kube lula ukuhambisa ngesikhathi sokubeletha. Ngakho-ke, ukuqeqesha lesi sivivinyo kubalulekile kusukela ekuqaleni kokukhulelwa.

Block 3 IZIVIVINYO: Kegel umzimba

enye Ungayisebenzisa kanjani i-fitball phakathi nenkathi yokukhulelwa? Sokuqeqesha izicubu zangaphakathi we ukhalo. umsizi Omkhulu kuleli kuyoba Kegel umzimba, okuyinto yaqanjwa udokotela okokuqala sipho sabo. Ngakho, i-Iphuzu liwukuthi Umfati umqeqeshi imisipha multilayer okhalo phansi, njalo abenze bafane, unclenching. Ukuze wenze lokhu, yebo, kungenzeka futhi ngaphandle ibhola, kodwa ngenye indlela izinzuzo iyoba nkulu nakakhulu. Ukuze wenze lokhu, owesifazane okhulelweyo oyakuhlala ibhola bese uqala ukuba cindezela izicubu zangaphakathi namalungu okunjalo vzhimayas ibhola. Manje kudingeka uhlale isimo ngokwedlulele kunazo imisipha imizuzwana embalwa bese uqale kancane kancane ekhululekile, sengathi ukugibela phezulu. Ukuze wenze kanjalo kubalulekile izikhathi eziningana ngesikhathi esisodwa, kodwa ukuphinda indlela enhle kakhulu kaningi ngangokunokwenzeka. Uma, ngemva konke okungenhla, owesifazane namanje singabaze iwusizo ibhola, kungase kube ngcono ukufunda Izibuyekezo ahlukahlukene. Fitball kwabesifazane abakhulelwe isetshenziswa abesifazane abaningi kangaka esikhathini esizayo, abathola umsebenzi hhayi kuphela izinzuzo ezinkulu, kodwa futhi kumnandi, okuyinto ebaluleke ngesikhathi sokukhulelwa.