Dzidzo yepanyama inobatsira kubhadhara kushayikwa kwekufamba, izvo zvinowanzoonekwa panguva yekuzvitakura. Zvinowanzova nyore kudzora kuwedzera kukure, kusimbisa masumbu emushure, bhanhire refudzi, kuderedza dambudziko rekuwedzera varicose misa. Iwe uchave wakagadzikana, hukama hwakanaka uye kuzvidzora kwako kunovimbiswa kwauri. Mumuviri wako uchagadzirira chiitiko chakakosha uye chakaita sekuberekwa. Simba rakasimba vakadzi, sekutonga, vanobereka nyore. Mukuwedzera, muviri wakarovedzwa mushure mokunge kubviswa kwepamuviri kuchakurumidza kudzokera kune yaimboita. Dzidzira nebhora rakanaka panguva yekuzvitakura ndizvo zvaunoda.
Unogona here kana haugone?
Zvakakosha here kuti urambe uine hutano hwakanaka panguva yekuzvitakura, kana iwe waimboenda kuchikwata kare, uye zvidzidzo zvave tsika yako? Uyu mubvunzo unobvunzwa nevakadzi vakawanda, kunyanya avo vanotarisira mwana kwekutanga. Taura nachiremba wako anoziva matambudziko ako ose. Funga nezvehupenyu hwako uye mafungiro panguva ino chaiyo. Pasina mhosva unofanira kuzvikumanikidza kuzviita kana iwe usingadi. Iva nehanya nemishonga yekuita zvepabonde panguva yekudzivirira kana iwe uine chimwe chezvinhu zvinotevera zvinopesana:
♦ chronic hypotension;
• Matenda echitendero cheTyroid;
• zvirwere zvemwoyo yematambudziko;
♦ Zvirwere zvekufema;
♦ Polyhydramnios;
♦ Mabiko akawanda;
♦ anemia;
♦ mharidzo isina kunaka ye fetus;
♦ yakaratidza varicose veins emucheto wakadzika.
Zvisizvo zvinopesana nezvakaitwa kumabasa kuburikidza nehutano panguva yekuzvitakura ndezvi:
• Kutapurika kwehutano hwepamuviri;
♦ kutyisa kubvisa pamuviri;
• Kuvhara ropa muchiropa panguva yekuzvitakura;
• Kuberekwa nguva isati yasvika, kupererwa pamuviri. asina kuberekwa mwana asati aberekwa;
♦ nzvimbo isina kukodzera yemukati;
♦ inchemicocervical insufficiency;
♦ kushamwaridzana kwepasi kwepa placenta;
• placenta previa;
♦ uteroplacental insufficiency;
♦ Kurasikirwa kwemukati wekutengesa kwe fetus;
♦ yose yakaoma feverish conditions:
♦ Kutaura kuti nguva yekupedzisira inonzi isxicosis yevakadzi vane pamuviri;
♦ kuratidzira kuratidzika kwekupwanya marwadzo mudumbu rezasi mushure mokuvhima.
Muzvinhu zvose unoda kuziva chiyero
Tinokuyeuchidza: usati watanga kugara uchidzidziswa, amai vakatarisira vanofanira kubvunza chiremba uyo anomurinda. Mushure mezvose, ndiye oga anoziva maitiro emuviri wako uye achapa mazano pamusoro pekudzidzisa kwako. Kana iwe ukaita zvemitambo musati wechirwere, ipapo unogona kuramba uchidzidziswa, zvishoma kuderedza mutoro. Muchiitiko ichi, usabatanidzwa mumitambo yakanyanyisa. Semuenzaniso, hazvikurudzirwi kuti udzidze pazvigamba zvepaguru uye skates kana iwe usina kuvimba navo. Izvi zvidzidzo zvinobatanidzwa nemukana wekuwa, izvo iwe, iwe unobvumirana, hauna kunyanya kudiwa kwauri iwe zvino. Kune dzidzo dzakawanda dzevana vaduku, uko, kunyanya, mitambo yakarongeka, kune mapurogiramu anokosha evakadzi vane pamuviri mune zvemitambo masangano. Kuita mapoka mashoma kunofadza, kunofadza uye kwakachengeteka. Kana uchida kuzviita iwe pachako, heano mimwe mitemo iri nyore iyo inokurudzirwa kuteverwa paunotanga kudzidziswa.
♦ Zvidzidzo zvinofanira kugara nguva dzose: 3-4 mara pavhiki.
♦ Nguva yekudzidziswa uye kusimba kwayo inofanira kuwedzera zvishoma nezvishoma.
• Kana iwe usisiri kuita gymnastics musati wechirwere, ikokutanga kushanda hakufaniri kuva kwenguva refu. Wedzera mutoro zvishoma nezvishoma uye zvishoma nezvishoma. kuzvibvunza kana mutoro wacho mukuru.
• Kudzidzisa kwega kwega kunotanga nekudzidzira-kudzidzira-kupedza, kupera nekuzorora kwemaitiro.
• Chikamu chikuru panguva yekudzidzira kwekutanga hachipfuuri nemaminetsi mashanu.
• Unofanirwa kuita. Pfeka zvipfeko zvakasununguka, dzoka pamimhanzi inonakidza.
Ngwarira bhasikoro! Usaisa zvakare zvinyorwa zvekukurumidza uye huwandu mukushanda kana kufamba
• Dzivisa kupera simba. Inwa mvura isati yatanga kurovedzwa, usabatanidzwa mudumbu risina chinhu.
• Cherechedza hukama hwakanaka mushure mokuita maitiro. Kumupira kwemoyo nokukurumidza, kushaya simba, chizivo kungaratidza kuti mutoro wakanyanya kukurira iwe.
• Bvunza chiremba wako kana zviratidzo zvikaita sechisingaiti uye usingaendi kwenguva yakareba.
• Iva neuchenjeri, kunyange uchitakura semakristini mudziyo, kudzivisa kushanda kwakanyanya kudarika muviri, hakunawo maturo.
Regai Titange
Saka, iwe wakasarudza kuzviitira iwe pachako. Tanga nebasa rinodziya-kutarisa: kufamba panzvimbo iyo, kutenderera musoro uye trunk nenzira dzakasiyana, kuwedzera maoko kusvika kumativi. Mumutambo mukuru wekutengesa vanaamai, unogona kusanganisira maitiro akareruka.
Cat
Dzidzirai kuderedza mutoro pamusana. 1. Kutanga nzvimbo: kufugama nekutsigirwa kwemaoko. Zorora maronda ako kumashure. 2. Bhenesa musana wechipfuva, kuderedza musoro uye kuomesa misumbu nemakumbo. 3. Zvishoma nezvishoma uzorodze mimba yemimba uye udzoke zvakare kunzvimbo yekutanga. Usakurumidza, dzokorora chiito ichi 2-3 nguva.
Swallow
Dzidzirai mukutsigira kusimbisa maziso ekudzivirira. 1. Simuka zvakananga, sendamira kune chimwe chinhu chiri pamwero webhanhire, bhenekera zvishoma gumbo rinotsigira. 2. Tora rimwe gumbo zvishoma zvishoma zvishoma (zvinenge madhigirii makumi mashanu), zvishoma nezvishoma ridzikise kumeso. Dzokorora 10 nguva yegumbo rimwe nerimwe.
Inochinja
Ita miviri yekusimbisa maziso emabonde uye kusunungura nekudzikinura musana. 1. Mira zvakasimba, makumbo futi-kuparadzaniswa, maoko pamberi pako. 2. Gara uchishandura muviri pakutanga kusvika kurudyi, uye kuruboshwe. Dzokorora chiito chacho nguva 10 munharaunda imwe neimwe.
Muswe
Ita miviri yekusimbisa maziso emabumbo uye mutsara yakakura kwazvo kumashure. 1. Pfugama pamabvi ako nerutsigiro rwemaoko ako. 2. Dzorera musoro wako kurudyi uye utarise pamapfudzi ako kumashure mako. 3. Izvochete - kuruboshwe. Dzokorora kanomwe.
Butterfly
Dzidzirai kuwedzera kwechiuno nemapanga. 1. Gara pasi, kwevera makumbo ako, kubatanidza tsoka dzako uye kupararira mabvi ako kumativi. 2. Tambanudza zvishoma nezvishoma mutsara yeguruva uye mukati mukati mehudyu, uchiedza kubata mabvi apasi. Tora kweminiti imwechete. Dzokorora katatu. Pedzisa basa racho nemaitiro kuti udzikinure misungo yemutsipa, bhanhire rebandauko, kumusoro uye kumucheto.
Relaxation yemutsipa
1. Gara pasi pasi nemakumbo ako akapfuura. Kuti uwane nyore, iwe unogona kuisa zviduku zviduku pasi pemabvi ako. Pfugamira zvakadzikama uye zvakadzama, zorora. 2. Gadzirisa nzvimbo yepilvic, maoko, mapepa. Chengetedza musana wako zvakananga. 3. Ita miitiro yakawanda yekufambisa yemusoro muchero yakarurama uye kuruboshwe zvimwe. Dzokorora kanomwe.
Relaxation yebhanhire refudzi
1. Gamuchira nzvimbo yekutanga, seyedzidziso yekare. 2. Simudza maoko ako kumusoro. 3. Deredza zvanza zvako. Cherechedza kuti kurovedza nekuratidzwa kwemaoko hakufaniri kuitwa mushure memavhiki 34 ekuzvitakura, dzimwe nguva inogona kukuvadza nguva isati yazvarwa.
Relaxation yebhanhire rekudzivirira
1. Kutanga nzvimbo: bfugama nerutsigiro rwemaoko. Dzosera mutsipa wako, fema zvikuru. 2. Bhenesa mushure mako kuitira kuti ganda racho rive rakananga pasi, kune zvitsitsinho. 3. Bata munzvimbo iyi kwemaminitsi mashomanana, uye wozorora uye utore nzvimbo yakanaka. Dzokorora chiito chacho 5-10 dzimwe nguva.
Relaxation yepamusoro kumashure
1. Kutanga nzvimbo: gara pasi, sendesa shure kwako kumadziro. Kazhinji wakaparadzira makumbo ako, saka isa maoko ako pamabvi ako. 2. Tendeukira kurudyi, kubata bhedu rako rokurudyi neruoko rwako rworuboshwe. 3. Dzosera pasi pasi, dzokera kunzvimbo yekutanga. 4. Dzokorora zvakafanana nezera kuruboshwe. Dzokorora ka5-8.
Ita zvekuita kuti ugare wakasununguka
Nhema padivi rako, bendama wako. Gara zvakanyarara, unogona kuisa mitsipa shoma pasi pako. Fema zvikuru, uchienzanisa. Tanga kuisa zvishoma nezvishoma muviri wose - tanga nemazano emakumbo ako, zvishoma nezvishoma "shandura" ruzha rwekuzorora muzvanza zvako, mutsipa, kunyange chiso chako. huremu hwemuviri hahuna manzwiro, zvinonyanya kufadza kuzviita.Mutoro pazvikamu zviduku, kufamba kunova nyore kwazvo uye nyore.Uye unofanirwa kudzidzira 1-2 kavhiki. ravilo, kurapwa mvura reverero kutanga yechipiri yezana pamuviri pane contra-zviratidzo, kuvapo chiri chisingadiwi kuti pool Idzi dzinosanganisira ..:
♦ kuzvikudza:
♦ Kufema kwenguva shoma:
• kudzvinyirira madonhwe;
♦ kuchinja kwekushisa kwemuviri mushure mekuita maitiro.
Kuti udzidzise mumvura, zvinodiwa zvakangofanana ne "pasi": chenjerera nezvehutano hwako, teerera kunzwiro - enda mumvura pane chiratidzo chiduku che malaise.
Ita kuti kubereka kubve nyore!
Kunyange kana iwe usina nguva yakakwana yekuita mitambo kana kuenda kudziva, teerera maKegel maitiro, ayo iwe unogona kusimbisa mutsvina yepilvic, dzidza kuti ungatungamirire sei uye unogadzirisa zvikuru nzira yekuberekwa. Iko kune pfungwa yokuti vana vaduku vanoita maitiro aya vaine nguva shomanana yokuputika mumatumbu anowanikwa panguva yekuzvarwa kwomwana. 1. Edza kumisa kubvongodza, uye wozodzokororazve. Dzokorora kanomwe. Kana iwe ukabudirira, zvino ita basa iri - kungocheka uye kuvhara mitsipa yepadvic pasi. Tanga ne 10 kudzokorora kanomwe pazuva, kuwedzera kusvika kusvika makumi mashanu kudzokorora mune imwe nzira. 2. Pfupisa pfupa yemapurvic kwemasekondi masere, ipapo zorora. Dzokorora kanomwe. Zvishoma nezvishoma kuwedzera nguva yezvisungo zvesimba. 3. Dzorerai Kegel maitiro munzvimbo dzakasiyana-siyana: kwete kungogara pachigaro, asiwo muchikwata chechikwata, muTurkey. Uye yeuka kuti nekuda kwehupenyu hwako uye kubudirira kwako, mweya wako wemukati unokosha zvakare. Kuberekwa hachisi chirwere, saka unofamba nenzira yakasununguka uye wakasununguka. Shanya nekukurumidza sezvinobvira, udzivirire zvakanyanya sezvinobvira kufamba-famba kamwe-kamwe, kusvetuka uye, zvechokwadi, kunowira, kukwidza nekusimudza zvisikwa. Famba zvakanyanya, teerera kumhanzi inofadza, enda kumakaratidzi, mumamamuziyamu uye mafirimu, usangane neshamwari uye vasikana. Zvose zvaunoda, semwana wako!
Aqua aerobics complex
Purogiramu yezvikoro zvakawanda zvevana vana vaduku dzinosanganisira aqua aerobics makirasi. Kana iwe usina kukwanisa kupinda muboka rakadaro kana iwe uchida kuzviita iwe pachako, iwe unogona kuita zvinotevera zvakaoma kunzwisisa.
1. Rara pamusana wako uye usununguka, mvura inonyatsoritsigira muviri wako, ichiendesa mberi. 2. Tora kufema kwakadzika uye uvate pasi pamvura pasi pasi. Paridza maoko ako nemakumbo. Tora nzvimbo iyi kwemaminitsi mashomanana. Chinonoka kusvika kumakumbo ako. 3. Tora kufema kwakadzika, fungidza makumbo ako nemaoko ako - tora "embryo posture." Batisisa mweya, gara uri munzvimbo iyoyo kwemaminitsi makumi maviri. Simira kune rumwe rutivi Simudza uremu kubva pazvitsitsinho kusvika kune zvigunwe. Chimira nemutsipa wako kune rumwe rutivi, svetuka makumbo ako pamberi pako pamusoro pemvura, ramba uchienda kumhanje, tendeukira kurudyi uye kuruboshwe, dzokorora chiitiko 10. Rara pamusana wako, maoko akatambanudza pamwe chete negoro Zvishoma uye uchiedza kusatora mweya wako, kushambira, kushanda chete Kuneta? hanker.