Umzimba Easy kwabesifazane abakhulelwe: 3 senyanga, 2nd kanye 1st

Zokubeletha - inqubo yemvelo, naphezu yinkimbinkimbi kwako. Uma owesifazane eke olungiselwe kuye, kuba esihle ukulethwa yibhange.

Izinzuzo umzimba ngesikhathi sokukhulelwa

umsebenzi Motor ulusizo wonke umuntu, kubandakanya abesifazane abakhulelwe. Ukusebenza nsuku zonke umzimba elula eziphathekayo Kusizuzisa kakhulu ine phezu esimiso senhliziyo nemithambo yegazi, kwegazi, ukunciphisa ubungozi bokwenza hypoxia fetus. Imisipha ukuza esimweni ithoni, futhi kuyasiza ukuba babhekane nezimo umsebenzi okwandisa inyanga ngayinye lapho ngokuvamile owesifazane ehlelwa umuzwa njalo lobuthakathaka futhi babekhathele kakhulu. Ukushaja ngesikhathi sokukhulelwa - kungenzeka ukugwema iqoqo Kilos esengeziwe, kanye ukuvimbela ukubukeka elula zokubhala kanye cellulite.

umgudu wokuphefumula ukulungiselela sokubelethisa kungasiza umzimba ekhethekile kubantu besifazane abakhulelwe. 3 senyanga izifundo ezinjalo - isikhathi kubaluleke ngokukhethekile. ukuphefumula ukuqeqeshwa kunomthelela Kufinyeta kancane okubuhlungu kuncishiswe ingozi asphyxia fetus, ingane ngesikhathi sokubeletha babeyothola umoya-mpilo ngokwanele.

It kunomphumela ezuzisayo phezu yokuzijwayeza kanye nesimiso sezinzwa. Ukuzivocavoca kusiza ukuba ngehlise umoya futhi ugweme uvalo ukuthi kubalulekile kule nkathi.

Usebenzisa ekhaya

Bonisa kudingeka zixazululwe kusukela ekuqaleni kokukhulelwa, ukuze alondoloze impilo enhle futhi ukuma phakathi nayo yonke inkathi zabakhulelwe. Kodwa ukuhambela gyms nobungqabavu izikhungo ngalesi sikhathi kufanele kugwenywe, kungcono ukubhekana ekhaya. Ikhaya ejimini kwabesifazane abakhulelwe akufanele kuthathe amaminithi isikhathi eside kunaleso 25 ngesikhathi. Into enzima kunazo zonke lapha - njalo futhi ukungaguquguquki. Amakilasi okufanele iqhutshwe nsukuzonke, hhayi kuphela lapho kukhona isifiso kanye nesikhathi. Ngakho-ke, kufanele wenze kubo ekuphileni kwakhe okuvamile futhi ngokuqinile ukusigcina.

Ukukhetha Independent umzimba ngezinye izikhathi ukulimaza umama okhulelwe noma umntwana. Ngakho Kungaba kuhle kakhulu uma ukukhetha umzimba kuzosiza udokotela ekwengameleni sokukhulelwa. Uyokwazi acabangele nazo zonke izici ngamunye kanye nezidingo umzimba senyanga ngayinye.

Imithetho ngokuqapha kanye contraindications

Phakathi nenkathi yokukhulelwa kumele aphathwe ngokuqapha okukhulu kuze layisha ahlukahlukene. Ngakho-ke, ukunamathela iqoqo imithetho ngesikhathi umsebenzi kungasiza ukuzigwema:

• Ngaphambi kokuba uqale ukuqeqeshwa, kudingeka libheke wezifo zabesifazane yakho futhi uqiniseke azikho Izimo. Lokhu kuyiqiniso ikakhulukazi lezo omama esizayo abanokuhlangenwe toxicosis eqinile, ubuhlungu besisu, ukopha, lesizalo imisipha ithoni noma kukhona usongo ukukhipha izisu.
• Udinga ukuthola ukuthi hlobo luni umsebenzi ngesikhathi sokukhulelwa kuyoba usizo, futhi yini akufanele kwenziwe.
• Bunake ofudumele-up ukuthi kuzosithinta imisipha lakho nokuthuthukisa kwegazi.
• Emagcekeni ngaphambi amakilasi kufanele kahle umoya, izingubo khulula.
• Awukwazi kakhulu wathumba - nesikhathi ekusebenziseni kukhawulwe imizuzu 15-25, kuye ngokuthi senyanga. Ikakhulukazi kwelinye yokuzijwayeza engasindi senyanga Kunconywa kwabesifazane abakhulelwe, ithatha akukho kuka 10-15 imizuzu isikhathi.
• Kuyadingeka ukuba kuqedwe ukunyakaza abukhali - ukugijima, ukweqa, imidlalo asebenzayo, ukuqeqeshwa ku simulators.
• Ukuqapha kwenhliziyo. Pulse akufanele futhi iyophakama kuno-150 ushaya.
• Ukuze esigabeni ngasinye sokukhulelwa has iqoqo layo umzimba Gymnastic.

Bonisa 1 yokuthathu

Ukuqinisa imisipha besisu, ukulungiselela izinhliziyo imithwalo okwandisa - lawa imisebenzi esemqoka esisiza ukuxazulula esigabeni sokuqala umzimba kwabesifazane abakhulelwe. yokuthathu Okokuqala - ngesikhathi lapho umzimba ezibuthaka kunezinye, ngakho-ke, Kunconywa izivivinyo kakhulu elula:

• Squats. Standing phansi, imilenze ngaphandle, izinzwane kancane ngaphandle kwangaphandle, ngesandla esisodwa udinga ukubambelela esihlalweni sakhe, futhi enye silingo ukuze ohlangothini. Kancane falling, ngokugcina isithende phansi, amadolo ukuncibilikisa esandleni. Kubalulekile ukuthi imisipha phezu ngaphakathi uhlobo ethangeni. 8-10 musa-sit-ups.
• Ukubulawa emithambekeni yanjalo esandleni sokunene nesobunxele, isandla ongama ku okhalweni noma endololwaneni phambi kwakhe.
• Ukuzivocavoca iqinisa imisipha yesifuba: emi iqonde, ugcine izandla zakho ngaso esifubeni ezingeni, ngokuhlanganisa isandla. Inhale - umthelela izikhali, exhale - uphumule. Qalisa izikhathi 15.
• Yima uqonde, uvuke on izinzwane zakho, uhlale kulelo isikhundla wehle kancane. Phinda umsebenzi izikhathi 10-15.
• Kwaphela imizuzu engu-3-5 ukuze afeze ehamba phezu ndawo.
• Buciko ukubhakuzisa izandla zakhe phambi kwakhe, yanjalo eyodwa futhi ngakolunye uhlangothi.
• Labahleti esiyilweni, enze umjikelezo isiyingi ikhanda - kwelinye kanti olunye uhlangothi yanjalo.

Kubalulekile ukuba siqaphele enqubeni umzimba, kufanele ulalele umzimba wakho futhi ungahlukumezi amakilasi. isikhathi ekilasini akufanele budlule amaminithi 10.

Gymnastics kwabesifazane abakhulelwe. 2 senyanga

Inkathi 2 imigomo lingaphansi eziyingozi, futhi umthwalo akuyona kangaka ezimbi. Kuyinto ukuhluka kanye nezinjongo wajaha yokuzijwayeza kwabesifazane abakhulelwe. 2 senyanga igazi fetus supply idinga ukuba ngcono, eqinisa imisipha emuva, lumbar nezindonga besisu. Ukuze wenze lokhu, sincoma izivivinyo ezilandelayo:

- "Scissors". Standing phansi, hlambulula bebambene ngezandla niwele phambi kwakhe. Yenza le ukunyakaza izikhathi 10. Lokhu kuzosiza ukuqinisa imisipha yesifuba.

- Hlala phansi, ukuguqa yakho futhi uvalwe ukuxhuma ngezinyawo, bese kancane buhlanjululwe ngamadolo ukuze ohlangothini, ukugcina izinyawo ngaphandle. Phinda 3-4 izikhathi.

- Ukuzungelezisa yomzimba imile - lokuqala enye indlela bese enye.

- ikhwele phansi, ngokuvula ikhanda lokuqala zombili izinkomba, ke esifubeni, izandla ezigoqiwe phambi kwakhe.

Phakathi nale nkathi, hhayi umzimba ofanele kuphela ukukhanya. Bonisa kwabesifazane abakhulelwe kungenziwa kulekelelwa futhi i-yoga, ukufaneleka, swimming pool ukuvakashelwa.

Isethi umzimba for 3 imigomo

Izinyanga okugcina enkathi yokukhulelwa nenkathi enzima kakhulu. Ngokuvamile kwabangela nobuhlungu emuva, umlenze ngukujabha nokuvuvukala, izinkinga ngesitulo - konke lokhu kuzosiza ukubhekana yokuzijwayeza kwabesifazane abakhulelwe. 3 senyanga - Yisikhathi sokuba umzimba nokuthula ngokwengeziwe ezigxile ngqo ku ukulungiselela bebeletha. Injongo yokuqeqeshwa kulesigaba - kuthuthukise ukugeleza emithambo yegazi, angahlali ngokuhlanganyela, ukwandisa kuyaqina of the okhalo phansi futhi wamathumbu ingqondo. umzimba esiphakanyisiwe:

- Ukulala kwakhe emuva, imilenze yanjalo qinisa esiswini, eguqa kubo emadolweni. Phinda izikhathi 6-7.

- On ngamadolo, hlala phansi phezu izithende nesiphakanyisiwe. Ngesikhathi squats emuva lwaleli, ngivuka - ukugoba emuva.

- Hlala phansi, imilenze bent ukudonsa kuze kuye, futhi ke, ngomusa ngokucindezela izintende zezandla zakhe ngamadolo akhe, bawendlala ngaphandle, uzama uthinte phansi nabo.

- Thola ngamadolo wakho, kancane ukugoba futhi Arch ngemuva, ukuphinda izikhathi 5.

Akubalulekile lokufeza umzimba eziyinkimbinkimbi kakhulu futhi esebenzayo, t. Ukuze. Ukuzikhandla ngokweqile kungaholela izisu. Njengoba nje kukhona umuzwa ukukhathala, izifundo kufanele inqanyulwe. Ukuze lwemishikashika lidlule kalula, azange abe nanoma yiziphi izinkinga ngesikhathi sokubeletha kwesikhathi kwangemva kokubeletha isidlulile futhi kungabi nemiphumela emibi, kufanele wenze izivivinyo nsuku zonke imizuzu engu-25-30. Ngempela esikhathini suku kufanele kube umzimba kwabesifazane abakhulelwe. 3 senyanga iyona ebaluleke kakhulu belungiselela ebeletha.

Bonisa nge ibhola 3 yokuthathu (fitball)

Bonisa nge ibhola kahle elula, kodwa ewusizo kakhulu, t. Ukuze. Siza ukwehlisa high blood pressure, kujwayeleke kwegazi, akhulule ukukhathala. Lokhu ikakhulukazi eziphumulele umzimba kwabesifazane abakhulelwe. On ibhola, uhlale, ulale, encike esifubeni sakhe, futhi ngobumnene udlalise.

Ngaphakathi a khundla ehlezi, ngokubeka ibhola phambi kwakho, ungakwazi ukuvula futhi uvale izandla zakhe. Lokhu kunomthelela ukuqeqeshwa kwemisipha pectoral. Ukuze kuqiniswe imisipha emuva, udinga ehlezi ibhola, ukushintshanisa izindlu yanjalo kwelinye noma olunye uhlangothi.

Breathing izivivinyo for Litvinova indlela

ukuphefumula Proper kubaluleke kakhulu ngoba umama okhulelwe. Ingakusiza kujwayeleke ukusebenza zonke izinhlaka futhi zomzimba.

Yakhelwe Svetlana Litvinova iqoqo izivivinyo ezikhethekile kunomphumela okuphumuzayo futhi ukuzola, kuyasiza ezicezile ukucindezeleka futhi ukunciphisa izinga lokukhathazeka. Funda esifubeni okumelwe uphefumule futhi ukhulume ukusiza ukulungiselela sokubelethisa kungasiza ukuphefumula umzimba kwabesifazane abakhulelwe. Litvinov kufakwe yayo lakhetsiwe eyinkimbinkimbi elula ijwayelekile zonke izivivinyo ukuqaliswa edinga imizuzu 10 kuphela ngosuku:

• ukuphefumula thoracic. Ukuqala isikhundla - ukuma aqonde, izandla ezinkalweni. Kancane donsa, ukugcwalisa esifubeni nomoya-mpilo. Diaphragm azisetshenziswa.
• ukuphefumula Diaphragmatic. Ukugcina isandla esisodwa ku esiswini kanye nezinye phezu kwesifuba, ngidonsa umoya, bephonsa diaphragm nesisu kancane bulging kwangaphandle. Khona - exhale for 4-5 imizuzwana. ukuphefumula esinjalo sithuthukisa kwegazi umbungu.
• Breathing efana inja. Ukuze wenze umsebenzi uyoba ukudweba inja - emi ezinamaphiko ezihamba ngazo zozine futhi sinamathele ulimi lwakhe aphume, kudingeka uphefumule ngomlomo njalo, ngokuvamile njengoba izinja benzani lapho kushisa. Ngesikhathi esifanayo emaphashini zigcwele umoya-mpilo ngokushesha okukhulu, futhi umntwana siya air eyanele.

Bonisa ukuthi asikwazi ukwenziwa ngesikhathi sokukhulelwa

Kunezindlela eziningana umzimba ukuthi kufanele kugwenywe ngesikhathi sokukhulelwa. Konke nge-esisuka kwemisipha besisu, twist, ibhuloho, strings, futhi amakilasi Gymnastic uma kudingeka ukukhulisa imilenze ( "ibhayisikili", "birch" nokunye. N.).

Ezemidlalo ekukhulelweni

Phakathi nenkathi yokukhulelwa, Kunconywa ezemidlalo ephephile. Kodwa ambalwa kakhulu kubo:

• Ukufaneleka. Ukuphinda umculo iminyakazo elula ngcono imisipha yenhliziyo, ukuzungeza igazi, bazogcwalisa umzimba ne-oksijini. Izimo zethu zihluke kakhulu eyenziwa kalula izivivinyo ezifana kwabesifazane abakhulelwe. 3 senyanga liyinkathi ekhethekile, ngakho ahileleke ukuqina akudingekile ngalesi sikhathi.
• Ukubhukuda. Cishe lena yiyona umdlalo inenzuzo enkulu sokukhulelwa, Kunconywa kunoma yisiphi isigaba. Futhi ungakwazi ukubhukuda wedwa noma iqembu, kodwa izigaba kamuva kungcono, uma ikhona eduze Umqeqeshi. Amanzi engenziwa, futhi izindlela ezihlukahlukene zokuvivinya umzimba Gymnastic. Kuphela kubalulekile ukuba overdo it - uhlale echibini kumele abe ngaphezulu imizuzu 20.