Gymnastics yevakadzi vane pamuviri muimba inobudiswa segadziriro yezvidzidzo zve trimester. Pamberi pekutanga kwekudzidziswa, zvakakosha kuzivisa chiremba pamusoro pezvinobvira zvingaenzaniswa nemabasa ekunyama.
Gymnastics yevakadzi vane pamuviri - 1 trimester
Mumwedzi yokutanga mushure mekuberekwa, mahomoni emamiriro ezvinhu ehupenyu haana kugadzikana, uye mafungiro ari kuramba achichinja. Uye, zvechokwadi, toxicosis ishamwari isingadzivisiki yemukadzi ane pamuviri mumwedzi mitatu yokutanga mushure mekuberekwa! Nokudaro, zvakaoma zvekudzidzira kwevakadzi vane pamuviri zvinotarisirwa pakuvandudzirwa kwemaitiro ekufema: kukwana, thoracic uye kufema kwekufema. Uye kwete kushungurudzika pamuviri - kuti usapinda pamuviri.
Dzidza kukanda zvakanaka!
Nekubatsira kwemuitiro uyu, mitsipa yomuti, makumbo uye mukati mahudyu anodzidziswa. Tinoda chigaro kana iwe unogona kungoenda pedyo nemadziro. Saka, tinotora nzvimbo yekutanga - zvitsitsinho pamwe chete, masokisi akasiyana. Kana zvichidiwa, tinoisa ruoko rwedu kumashure kwechigaro kana rusvingo. Tinonamatira, tichifugama namabvi edu uye tichizviparadzanisa. Paunoita basa iri, chengetedza musana wako, uye tsoka dzako - zvakasimba kubata pasi. Kana zvose zvikaitika zvakanaka, iwe munguva pfupi uchakurumidza kunzwa kunetseka kuduku mumatumbu emutambo. Dzokorora 8 - 10 nguva.
Ita maitiro ekusimbisa pectoral muscle
Kupera kwepelvic
Tinoisa tsoka pamapfudzi uye tinonamatira pamabvi, maoko pamahudyu. Ikozvino fambisa mapepa (muchitenderedzwa) pamwe nenzira imwe neimwe: mairi 5 kuruboshwe uye kurudyi. Pakazara, kune zvishanu nzira dzakadaro. Icho chiito chinodzidzisa mishonga uye inovandudza ropa rinowanikwa kune nhengo dzomukati.
Strengthening oblique musikana wemimba
Paine kutakura mwana, "mutoro" mukuru ndeye misungo yeblique yemakamuri ekudhinda. Kukura kwechibereko chekuberekwa hakusi chete mutoro wepamusoro kumashure, asiwo kunobatsira pakuumbwa kwemavara ekudzivirira mukati memadziro emadziro. Tinova chaizvoizvo, tsoka dzemapfudzi-yakafara zvakasiyana. Simudza ruoko rwako rworudyi uite torsi torsi kurudyi - tambanudza ruoko rwako. Tinodzokera kunzvimbo yekutanga uye tinodzokorora kufanana kwakadaro, asi kune kuruboshwe. Isu tinoita zvinomwe.
Kudzivirira kukurudzirwa kwemaketani evaricose
Complex Gymnastic yevakadzi vane pamuviri inofanira kunge inosanganisira maitiro anovandudza kubuda kweropa kubva pamakumbo. Kufamba pamusoro pemakumbo, zvitsitsinho, masokisi, kunze kwetsoka, kufamba kwerutsoka rwetsoka, kubata zvigunwe zvezvinhu zviduku kubva pasi - izvi zvinotora zvinongotora maminitsi mashomanana, asi zvichave zvakanakisisa kudzivirira varicose vevini.
Nzira yekuita gymnastics yevakadzi vane pamuviri pamba? Tinokurudzira kutarisa vhidhiyo neine tsanangudzo yakawanda yezvidzidzo zve 1 trimester.
Gymnastics yevakadzi vane pamuviri - 2 trimester
Iyi nguva yehupenyu hwemamazuva anouya ndiyo inonyanya kusununguka - kungoti "yegoridhe" pakati. Toxicosis yakatopfuura, nyika yehutano yakadzokera kune yakajairika, uye mimba haisi kuonekwa. Yenguva yekurerechedza hutano hwako nekuvandudza muviri wako wakakwana. Zviri pachena kuti chisarudzo chekuita gymnastics chinofanira kugamuchirwa nechiremba anoona mukadzi ane pamuviri.
Tinotanga nekudziya-kufamba: kufamba pamba, torso ye trunk kumativi, kutenderera kwemafudzi, maoko nemakumbo. Tinopfuurira kuita chikamu chikuru.
Tinodzidzisa miganhu yakadzika, misumbu ye perineum uye rutivi rwomukati rwehudyu
Kuti tiite basa iri, tinoisa pamitsipa yedu ndokuisa tsoka dzedu pamadziro. Kutsigira tsoka mberi - unofanirwa kunzwa manzwiro akazara emakumbo. Zvino ruramisa tsoka nenzira yakadai kuti kune manzwiro ekutsungirira kumusana kwetsoka. Tinodzokorora katatu kana 4. Zvadaro tinobatanidza tsoka dzedu pamwe chete (panguva imwe chete tichiri kuzorora pamadziro) uye tinonama pamabvi. Tanga kusunungura makumbo ako uye kudzokera kumashure kusvikira uchinzwa kupesana kwemuviri wemishonga. Mushure mokudzokorora kakapetwa kwetsoka kunoderedzwa.
Kudzidzira nebhora (fitball) - kumusana uye musana
Kudzidzira neine fitball yemisungo yebhokisi
Tinosvika pamakumbo edu uye tinobata bhora mukutambanudza maoko. Iye zvino pane imwe nhepfenyuro inopisa fitball nemaoko ako - iwe uchanzwa kupesana kwepectoral muscles. Mune kusavapo kweFotbola, unogona kungoshamwaridza zvigadziri pamapfupa echofu uye zvakare kuvhiringidza ivo pavanenge vanyura. Tinoita mapfupi gumi nemashanu.
Kudzidza kuporesa
Kuzorodzwa kwakakwana kwemuviri kunokoshawo unyanzvi munguva yebasa sechisimba chemaviri. Tinogamuchira nzvimbo yakakwana (tinorara pasi kumashure), tagara pasi pane imwe gym mat. Kana dumbu racho rinodzivisa, basa racho rinogona kuitwa parutivi rwayo. Tinoedza kuteerera kumitumbi yenyu, nokuti zviri nani kuvhara maziso enyu. Zvino mupfungwa "enda" kubva kune zvigunwe zvepamusoro uye zvichikwira, uchiratidza kuti kunonoka kwechikamu chimwe nechimwe chemuviri kunowanikwa sei. Edza kusaita hope panguva yekuita.
Iyi vhidhiyo inoratidzira sarudzo yakajeka uye inoshanda yezvidzidzo zvevakadzi vane pamuviri - zvidzidzo zvinofadza kwauri!
Gymnastics for women pregnant - 3 trimester
Saka mwedzi wechinomwe wekudzivirira wapera - kuberekwa kwave kutokomberedza kona! Zvinonyatsojeka kuti kutanga kwetatu mamiriyoni, mimba yakasvika pakukura kwakakura, inowanzovhiringidzika nokuputika kwemakumbo uye kutora marwadzo muzasi. Zvisinei, kurovedza muviri panguva ino kwakakosha zvikuru, nokuti miitiro yakasarudzwa yakasarudzwa haingogadziri kukanganisa kushungurudzika kwemishu, asiwo kubatsira kubatsira kugadzirira kwebasa riri kuuya.
Mukuwedzera, zvakakosha kuwana mvumo kubva kunechiremba anoenda, nokuti panguva ino zvinogona kunge zvisingabvumirwi nezvekushanda kwepanyama - kucherekera toxicosis, kubuda ropa, polyhydramnios, inzwi rebereki.
Kuita gymnastics kuvakadzi vane pamuviri pamba, unoda gym mat, fitball uye manzwiro ako akanaka. Ngatitangei kutanga!
Kuporesa maitiro
- Chimwe chindwe chinofanira kuiswa mudumbu, imwe iri pachifuva. Tinotora kufema mukati uye kunze. Panguva imwecheteyo, dumbu rinofanira kusimudzirwa pakuputika, uye chifuva panguva ino chinoramba chisina kusimba. Uku kufema kunonzi diaphragmatic. Panguva yekufambisa kufema kuburikidza nemhino.
- Nzvimbo yekutanga yakafanana neyakaitwa kare. Pano pano tinofema, uye mudumbu - pazororo (chifuva kufema). Nguva yechidzidzo inenge maminitsi makumi matatu.
Kusimbisa masimba emaoko
Kuita muviri kunoda kushandiswa kwemafuroti, uremu hwahwo husingapfuuri 1 kg. Iwe ugere pamusoro pekotbole, shandura zvipfeko zvako maoko, 10 kusvika kune 15 kamwe noruoko.
Dzidzira "Circular rotation of the pelvis"
Tinotora nzvimbo yekutanga: gara pane fitball (kana chigaro), chengetedza musana wako, tsoka dzepafudzi zvakaparadzana. Zvichindwe zvakabatanidzwa pachikwata chetende uye dzinotanga kushandura mapepa - 10 nguva pane imwe neimwe. Kana zvakaoma kuramba uchienzanisa, unogona kuvimba maoko ako pabhora.
Pamusoro pemisungo ye perineum
Kuberekwa nokukurumidza, uye naizvozvo, kunofanira kugadzirira mishonga ye perineum ye "basa" iri kuuya. Kuti tiite izvi, tinoshandisa Kegel maitiro - kutanga tinotambudza, uye zvino tinosunungura mishonga inogadzirwa.
Cherechedza chinyorwa! Kudzidzira mumutambo "kumashure" mumutatu wechitatu hakubvumirwi. Ichokwadi ndechokuti chiremera chinokosha chechibereko chinogona kukurira pasi pevena cava, iyo inokonzerwa neropa repa placenta. Somugumisiro, mwana wacho angagamuchira huwandu husina kukwana hwe okisijeni.