Exercises kuvakadzi vane mimba: 3 Trimester

Ndinoda kuona ndangotanga kuti vakadzi vose vari mudunhu hazvibvumidzwe kuita chete iine gymnastic muviri. Nyanzvi kugovera pavo trimesters, izvo hazvo anofunga vasiri zvechadenga amai vanepamuviri, chirongwa pamuviri, hunhu uye kusimba muviri. Kuti varambe muviri wako zvakanaka chimiro uye vane nguva kwemwedzi mipfumbamwe chimiro chakanaka, rakaisvonaka ezvinhu utano, uye ipapo nyore Kutamiswa mwana, ndinoda kupa kurovedza nokuda nepamuviri 3 trimester.

Saka, iyi mukadzi kusvika maternity, padumbu ari achikura uye makuru, asi kuita muviri panguva pamuviri kuri kwakamuomera. Naizvozvo, anouya kubatsira chinokosha bhora gymnastic rinonzi fitball, iro rakagadzirirwa nyore, inoshanda, zvinofadza uye kuzvidzora aifamba maekisesaizi. Varairidzi vari vatatu mhando mumakirasi ari bhora ichi, izvo akabhadhara ngwariro chaiyo chipfuva, maoko, dzakatendereka uye magaro pamwe.

How kutanga kurovedza nokuda nhumbu 3 trimester? Chokutanga, hatifaniri orema masimbi anenge 1 kg. Gara uri bhora uye vanokunga rwako panguva 10 neimwe nguva. Pashure paizvozvo, kune pasi, utore Turkish nzvimbo, utambanudzire maoko enyu, vachimbundirana bhora nemaoko ake, uye kutanga kuita rhythmically tsonyera nayo. With zviitwa izvi zvakakwana zvinosimbisa pectoral tsandanyama uye maoko.

Exercises nokuti pamuviri trimester 3 zvakagadzirirwa pazvidya uye magaro. Unofanira nhema pasi uye akaisa rutsoka imwe bhora, zvino kuiita raundi tichimhanya kana uku nayo neshure nokuti 1 kana 2 maminitsi. Zvadaro, unofanira kugara yechiitwa bhora uye nzvimbo tsoka zvishoma vakwanise chiuno kuti kuderedza mutoro. Hands vanofanira kudhonza ari pachipfuva sandara, uye kutanga kuita tenderera ari chiuno 10 nguva, kutanga kurudyi uye ipapo kuruboshwe. Kana uchinzwa kusagadzikana kana mabasa pachiitwa ichi, akabva aisa maoko ake pamusoro bhora kuti wakawedzera nyore.

Ladies musakanganwa kuti muviri nepamuviri 3 trimester anofanira kuitwa zvinyoronyoro, pasina pakarepo kufamba, iwe unofanira kutanga kukurukura ichi nachiremba wako. Zvinofanira kurangarirwa kuti Muchiitwa uyu izwi zvinogona kukonzera uterine matauriro. Pakadaro, kana uchinzwa kusagadzikana kana kurwadziwa, kana kutora chikamu ane kupomba, yaida kuramba kuchiita gymnastic kurovedza. Unofanira kuziva kuti haugoni kuita kurovedza muviri kwenguva zvakakwana raidudzwa toxicosis, chisingaperi zvirwere, polyhydramnios, uyewo kuvapo ropa.

Zvino worudzii muviri unokwanisa kuita kuti vakadzi vane pamuviri? Muchiitiko ichi zvakanakisisa kuita kurovedza kufema, izvo zvichakubatsira kukurira kurwadziwa uye kuderedza kuti kushoma. Kutanga kuti ushande diaphragm, nokuti nzvimbo iyi yenyu vakasiya chanza pamusoro dumbu rako, uye chipfuva zvakanaka. Panzvimbo ino, unofanira kutora befu uye exhale. Unofanira kuitira kuti kana Kufema vachasimudza chete dumbu rako, asi chipfuva kunofanira hazvo wakaiswa. Unofanira fema chete kuburikidza mhino.

Next zaymomsya thoracal kufema. Maoko enyu pamusoro kumicheto, saka kuti emaoko enyu akatarira kwakasiyana-siyana. Kana kufema zvinofanira kuitwa kuitira kuti emaoko slid kwakasiyana-siyana, asi chipfuva uye dumbu akaramba mira. Pashure paizvozvo, edza zvinotevera chiitwa, vachiisa ruoko mumwe pachipfuva chake uye mumwe ari mudumbu rake. Unofanira kufema zvokuti inspiratory muchipfuva akasimudza, uye mudumbu yakanga yakatarwa. Zvinofanira kucherechedzwa kuti yakatarwa iyi kurovedza zvinofanira kuitirwa anenge makumi matatu maminitsi uye murinde kufema kwako, iwe unogona kunonoka, saka nokuti mwana anogona kuona hypoxia.