Zamasewera pakati kunyumba. Sports kwa amayi apakati

"The wokongola kwambiri chithunzi - mayi woyembekezera!" Mawu bwino? Ndithudi, zonse izo, ndi kukangana palibe chifuno chimodzi. Koma kugonana chilungamo ndi anayesetsa, funani, ndipo adzayesetsa kuyang'ana zidzasintha. Ndipo chifukwa cha ichi mu malo oyamba muyenera mukhale mawonekedwe labwino, ndipo nthawi gestation mwana nazonso. Pali masewera kwa amayi apakati. Palibe zachilendo, iwo sali pano. Mtundu sportdeyatelnosti, chofunikira chachikulu kuti - mlingo wapakatikati cha kapangidwe ndi katundu osachepera pa magulu ena minofu.

Kodi kusankha?

Sports kwa amayi oyembekezera - ndiye kuti akusambira, kupalasa, kuyenda. Tiyeni tione iwo mwatsatanetsatane.

kusambira

Kupindula ntchito mu dziwe, kusambira makamaka, n'zovuta kuderera. Madzi amathandiza kuti tikhalebe ndi kumasuka thupi lonse, otchedwa kumverera kwa weightlessness - boma imene mkazi aliyense pakati adzakhala omasuka kwambiri. Kusambira mums tsogolo saloledwa pa nthawi yonse gestation.

kupalasa njinga

Izi masewera kwa amayi oyembekezera - yabwino kusunga mu mawonekedwe amene akudziwa mmene kukwera ziwiri Wheeler. Komabe, kuti kupalasa njinga pakati yekha kutiletsa chifukwa chakuti kuphwanya kuyenda, zingakhale zovuta Kukwera njinga ndi obadwa kwa izo. Kukumbukira zimenezi, Musaone nkhalidwe yau, chifukwa zingayambitse kuti muyambe, limene pamapeto, n'koopsa inu komanso mwana.

Chinthu china, ngati pali pulogalamu yoyeseza njinga. Sports kwa amayi apakati pa izo ndi othandiza komanso otetezeka kwambiri.

kuyenda

Kuyenda ndi zotsatira opindulitsa pa Moms chonse m'tsogolo. Muyenera kuyamba ndi kuyenda kwa mtunda waufupi kenako kuwonjezeka iwo. Tsiku kupita ku 4 Km mosathamanga odziletsa woyamba ndi trimesters lachiwiri la mimba mpaka 2 Km mosathamanga pang'onopang'ono mu trimester lachitatu.

amathamanga

akazi kuthamanga pakati saloledwa, koma pambuyo pa kulandira malangizo a dokotala. Ngati ndondomeko ya gestation atuluka popanda mavuto, mpira ndi yabwino kwa amayi apakati ndi kwa inu. Apo ayi m'pofunika kusiya maphunziro mtanda dziko.

Kodi waiwala?

Sports kwa amayi apakati akhoza kuimira zambiri tebulo tennis ndi gofu. Iwo sanena choopsa chilichonse, komanso amakonda munthu wosachita.

Kavalo kukwera, madzi kutsetsereka contraindicated.

Bowling kwa amayi apakati ndi zololedwa, koma pa tsiku la mtsogolo kumafuna kusamala, ngati pali Mwina mkulu anatambasula kumbuyo minofu. Komanso, timafuna bwino mwa amayi oyembekezera wasweka, chotero kutaya mipira kudzakhala kovuta.

Fitness kwa amayi apakati, imene imakhudza kutsetsereka, zovomerezeka mu magawo oyambirira, malinga gestation atuluka bwinobwino, popanda matendawo. Pa magawo kenako magulu amenewa osavomerezeka chifukwa pali chiopsezo chachikulu kugwa, zomwe kungakhale kovuta ndi zotsatira osafunika.

Makalasi kunyumba

Ngati mukufuna dziwe kusambira, amayenda pa njinga - ndi mayendedwe awiri mawiro, ndiye kuti zina thupi ochepa okha chokhumba cha mkazi. Fitness, othamangitsa, anati yoga, olimbitsa - masewera kwambiri kwa amayi oyembekezera kunyumba.

Sports kwa pakati: ZOCHITA pa trimesters

Choyamba trimester. Makamaka zonse zokambirana ayenera umalimbana ndi normalization ndi chitukuko cha mgwirizano maganizo, zomwe chatsika ndinasintha mu nthawi ya gestation.

Zochita ubwenzi

• Kuyambira malo: mutu ndi linapendekeka, miyendo chapamwamba omasuka. Kutulutsa. Kudzutsa mutu wanu ndi kukoka miyendo chapamwamba kumbuyo kwake, kuika pansi - kupuma. kutulutsa - kumanzere / bwino mapendekeredwe mutu wanu. Tengani udindo yoyambira, kutulutsa. Nthawi zina 3-6.
• Kuyambira malo: dzanja lamanja ndi kumanzere kutsogolo kwa inu, khalani zala zanu mu nkhonya a. Kupuma. Masulani manja a nthambi chapamwamba, wokhulupirira kayendedwe agwedeza nthawi 7-8. Kutulutsa. Kodi zosaposa nthawi 6.
• Kuyambira malo: nsonga zala kukhudza mapewa. Pa mpweya mosathamanga wosakwiya kubweretsa elbows anu chifuwa, ndiye kuwanyamulira iwo monga mkulu monga zotheka ndi kumbuyo kuti dipatimenti thoracic inagwa. Re-kutenga udindo pachiyambi. Kutulutsa. Kuchita nthawi 3-6.
• Kuyambira malo: mapazi phewa m'lifupi padera. Poluprisedat, manja ake pansi ndi kumbuyo. Kutulutsa. Kukwera - kupuma. Chitani kuchita nthawi 4-12.
• Kuyambira malo: mapazi anaika phewa-m'lifupi padera, manja anagwirizana kumbuyo malekezero chapamwamba. Tengani manja anu pansi kotero kuti pectoral msana wopindidwa imodzi akokere chotulukira. Kupuma. Bwererani ku malo poyambira. Kutulutsa. Kuchita maulendo 15.
• Kuyambira malo: mapazi phewa m'lifupi padera, mikono anamuukitsa. Taphunzira patsogolo, miyendo chapamwamba ndipo akukoka patsogolo. Masulani mapewa, weramitsani nsana wanu, mikono kuti lende, kuwapatsa ufulu wonse. Tengani pachithandara pachiyambi. Kodi nthawi 4-6.

Kokoka atakhala malo

• Kuyambira malo: nthambi m'munsi dotting lonse, manja pa lamba wake. Ndi dzanja lake lamanzere kukhudza zala za kumapazi bwino. Kutulutsa. Tengani pawopawo. Kupuma. Bwerezani zochita zofanana, nayenso kusintha manja. Kuchita nthawi 4-10.

• Kuyambira malo: miyendo anatambasula kutsogolo kwa inu chimodzimodzi. Kukoka zala kutsogolo ndiye m'mbuyo, Yosefera iwo. Pankhaniyi, chidendene ayenera kukhala ndi malo apansi. Pangani kuyambira nthawi 4, pang'onopang'ono kuwonjezeka katundu, koma pazipita kuchuluka sayenera upambana nthawi 9.
• Kuyambira malo: atakhala, kutambasula manja anu pansi, ndi tiri nawo kumbuyo kwake. Splay ndi nthambi popanda kuchotsa iwo kuchokera pansi. Nthawi ntchito: 4-8 nthawi.
• Kuyambira malo: atakhala pansi, miyendo chapamwamba kuvala lamba. Kokani masokosi pamaso pake, kulumikiza mapazi pamodzi. Tembenuzani thupi mbali ndiyeno nthawi ina 4-5.
• Kuyambira malo: atakhala malo, mikono nditadzipatula. Kuchokera pa miyendo chapamwamba, kuika mwendo umodzi pa ena. Kasinthasintha wa phazi mu bwalo mu mobwerera malangizo ndi zosiyana ndi nthawi 4-5. Bwererani ku malo apachiyambi. Kutsanzira akuyambira zochita ndi mwendo wina.

Sports kwa mimba trimester kuli ndi ubwino pa umoyo wa mayi m'tsogolo ndipo anaphedwa motere:

• kupereka mchitidwe wachibadwa kusintha komwe kumachitika mu izo chifukwa cha gestation;
• kuonetsetsa mulingo woyenera ntchito ya mtima ndi machitidwe kupuma;
• maphunziro a minofu m'mimba ndi kumbuyo minofu kwa katundu tsogolo ndi chikhalidwe malo amodzi a khama.

Kodi sangakhale?

Sport kwa amayi apakati (1 akuti) ayenera kukusalani Zochita umalimbana thupi kukoka. Kutalika kwa zinthu masewera ayenera kuyamba ndi mphindi zochepa ndipo pang'onopang'ono kuonjezera, ndi kulankhula, komanso kuchuluka kwa thupi.

Sports kwa amayi apakati (2 mawu)

Chitani nambala 1 - "Kuyenda". Ndithu chabe, muyenera kuyenda pansi kapena bwalo. Kuchepetsa manja pa mbali - kupuma, kutumiza pansi - kutulutsa. Nthawi - za 20-30 masekondi.

Ikani manja anu pa lamba. Tengani zinthu zingapo pa zala, mapazi chomwecho pa zidendene kumbali kunja kwa phazi ndi zala pamalo. Kuchita zosaposa masekondi 60.

Masitepe nafe nthawi ndi zida kuyenda zozungulira. Kumuukira chimodzi chochita m'matumba awiri - mmbuyo ndi mtsogolo.

Zochita ubwenzi

• Kuyambira malo: mapazi phewa m'lifupi padera, manja pansi. Manja kuika kumbali zonse. The mwendo lamanja retracted, kukoka sock - mpweya, wavala phazi, kusiya manja - kutulutsa. Kutsanzira akuyambira zochita pa nthambi kumanzere. Kodi nthawi 3-6.
• Kuyambira malo: Imani ndi wanu m'lifupi mapazi phewa padera, manja pansi ndi omasuka. Kupanga kasinthasintha zozungulira a mapewa. Mapewa ziyenera kuyendera limodzi kalunzanitsidwe ndi dzanja - omasuka kwathunthu. Anachitira nthawi 3-12.

pansi zolimbitsa

• Kuyambira malo: miyendo molunjika, pang'ono anapatula mbali, zala kutambasula kwa denga. Pangani pofuna kukhudza pansi kunja kwa Chipilala phazi. Pankhaniyi, chidendene ayenera kusuntha. Chitani chimodzimodzi, akuyesera kuti amuyike mkati mwa phazi pansi. Kuchita nthawi 6-16 mbali iliyonse.
• Kuyambira malo: mosapumira, manja kukokera mmbuyo. Akutsamira pa manja, ikani phazi lanu lamanja pa lamanzere. Fotokozani bwalo (zozungulira kasinthasintha) phazi lolondola nthambi kumanzere ndi choyenera nthawi 4-5. Tengani pawopawo. Bwerezani ndondomeko ya zochita ndi mwendo wina.

Kokoka malo yopingasa

• Kuyambira malo: udindo wa atagona pa mbali yake, dzanja lake lamanzere amathandiza mutu, m'munsi miyendo prisognuty. Gyrating anaweramuka kumanzere mwendo kwa pazipita zotheka matalikidwe ya kutsogolo ndi counterclockwise ndi nthawi 7-8. Kuswa - masekondi 25-30. Kugona pa mbali zina ndi bwino phazi katundu.

Zamasewera pakati (2 trimester) tichipeza fizuprazhneny pamwamba, kukhazikitsa amene amathandiza zolinga monga:

• kuonetsetsa zonse kotunga magazi kwa mwana wosabadwayo;
• yotithandiza kupuma;
• monga nthumwi njira ndi varicose mitsempha pa miyendo;
• kukhala lomasuka;
• yosangalala.

Sports kwa amayi apakati pa trimester lachitatu. Zochita ubwenzi

• Kuyenda pa malopo, kupasuka manja pa mbali - pokoka mpweya, m'munsi - kutulutsa. Kuchita zosaposa masekondi 25.
• Kuyambira malo: mapazi phewa m'lifupi padera, mapazi anatembenukira kumbali, manja pa mzere lamba. Poluprisedaniya chiyani, akukankha mikono yanu patsogolo ndi maondo anu kulozera ku madera osiyana. Kodi nthawi 6-8.
• Kuyambira malo: mapazi phewa m'lifupi padera, manja pansi. miyendo Upper kupasuka mozungulira. mwendo umodzi kukokera mmbuyo pa sock - pokoka mpweya, kuika mwendo, muike manja anu pansi - kutulutsa. Chitani chimodzimodzi ndi mwendo wina. Kuchita nthawi 3-6.

zolimbitsa kunama

• Kuyambira malo bodza pa nsana wanu, mawondo ndichotse, mapazi phazi lililonse linkakhala pansi. Kuchita kutukula mafupa a chiuno, akuponyera mawondo. Pa nthawi yomweyo kumasuka minofu ya perineum ayenera kukhala zotheka. Kodi nthawi 3-6.
• Kuyambira malo bodza pa nsana wanu, mikono pamodzi thupi. Kuchita mpweya kupasuka nthambi m'munsi pa mbali kutali zedi. Kutulutsa. Kuchita nthawi 4-8.
• Kuyambira malo: yopingasa pa nsana wake, mikono pa mbali. Maondo elbows wanu, pazipita Yosefera minofu ya manja ndi zala - mu nkhonya a. Sachedwa maganizo boma masekondi 10-20, ndiye kumasuka ndi kusiya pansi. Kuchita nthawi 3-6.
• Kuyambira malo bodza pa nsana wake, mapazi phewa m'lifupi padera. Kokani masokosi miyendo okha, kwambiri Yosefera iliyonse minofu minofu mwendo. Sachedwa boma nkhawa masekondi 15-20. Bweretsani mu mkhalidwe omasuka. Kuchita nthawi 3-6.

dongosolo maphunziro kwa amayi apakati pa trimester wachitatu monga Zochita zina umalimbana chitukuko cha gulu minofu, ndipo musati angabweretse zoopsa kwa mayi ndi mwana wake wosabadwa.

maphunziro thupi kwa amayi apakati pa trimester lachitatu ndi zofunika kuti:

• kulimbikitsa luso ndiponso rhythmic kupuma pamene muzichita;
• kuwongolera kusonyeza chakudya zogwirizana zimafunika mkazi pobereka.

Sports kwa mayi wapakati ayenera osangalatsa osati kutenga mphamvu posachedwapa! Kukumbukira zimenezi osati peretruzhdaetsya yokha katundu.