Yoga kuvakadzi vane mimba (2 izwi). Fitness kuvakadzi vane mimba (2 izwi)

Pamuviri - kupfuura zvinoshamisa uye kukosha nguva muupenyu mukadzi. Pamapfudzi amai vanepamuviri anozorora pane hunyambiri basa - nokuda utano hwavo uye upenyu, uye utano uye upenyu mwana nezveramangwana. Naizvozvo, panguva pamuviri Zvakakosha chaizvo kuti urambe uri utano chimiro, nekuti pamberi kumirira bvunzo chakakura - kusununguka. Uyezve, kurovedza muviri kunogona kubatsira kuti tirambe yakanaka mufananidzo pashure kusununguka.

Sport nokuti amai vanepamuviri

Vakadzi vane pamuviri kunokosha kuwana vachizvichengetera yakatarwa kurovedza kuti ndichapa simba, zvakanaka uye achava kunakidza.

Pamuviri amai chinobatsira refu famba. Kuti tibatsirwe kwavari waiva kufadza, unofanira kutarisira rokunyaradza shangu kuti zvichaita kuti kuneta makumbo. Very inoshanda kukwira masitepisi. Unofanira kufema kuburikidza mhino dzako uye exhaling zvishoma nezvishoma, uye timire, sezvo diaphragm ichi inoshanda zvakawanda nokushingaira, izvo zvinokosha chaizvo kuti zvakakodzera kukura azvarwa.

Havasi mitambo yose yakakodzera kuvakadzi vane mimba. Zvakasimba contraindicated: mazhinji kuchovha, kukwasva, vanoshingaira Kurovedza kutamba, Skiing, chando Skating uye bhiza Kuda, chero Muchiitwa zvinoda kunyanyisa ndichisveerera kana kamwe kufamba, uyewo nevaya apo zvikuru hwakakungwa shure.

Kana kutanga kudzidzira

Nguva yakanakisisa kutanga achiunza - ndiwo ari trimester wechipiri. Panguva iyi, Zvakanyanya Kunaka Panguva Yepamuviri muviri vakadzi chinhu kugwinya, kunyanya kubatsira ndiyo yoga kuti vakadzi vane pamuviri. 2 trimester - iri yendarama nguva yokuti amai vanepamuviri. Toxemia uye kungoerekana Zvinyamusi yapera, kunzwa zviri nani zvikuru kupfuura pakutanga pamuviri, uye zvino ndiyo nguva yokuita kwavari, kuti asimbise utano hwavo uye agadzirire pakuberekwa. Usakanganwa kuti mutoro inofanira mwero, asi kugara.

Fitness nokuti amai vanepamuviri

Kudzivirira varicose mutsinga, edema, kuvandudza manzwiro uye hope, tikarega shure marwadzo, kusimbisa pelvic pauriri tsandanyama uye gadzirira muviri chokusunungukira kunogona kubatsira kugwinya kuvakadzi vane mimba. 2 trimester - the zvikuru uye kupfuura zvakanaka nguva mabasa akadaro, kana Ndakatengesa zvose pasina matambudziko.

Training iri mvura - mumwe yakanakisisa mhando muviri kuvakadzi vane mimba. Makirasi mudziva kusimbisa musana tsandanyama uye venhau, ganda hunowedzera kwakavharwa nenyama. Kuvandudza kweropa iri mazamu, swimming kunoita lactation zvakanaka pashure kusununguka. Diving achigadzirira kushayikwa okisijeni kuti mwana asabatwe basa kunodzivisa fetus hypoxia.

A chikuru mukana kugadzirira yokusununguka fitball kuvakadzi vane mimba. pamusoro bhora kurovedza kuramba mukana wokushandiswa ari nomuzongoza, zvichiita majoini zvakawanda Mobile, vadzidzise pelvic pauriri netsandanyama. Uyezve, zviri rakaisvonaka kudzivirira Mamota.

Kubva cardio maviri chete ndivo akakodzera kuzvidzora kudzidza. Unogona kuenda kufamba kakawanda pavhiki kwemaminitsi 30-40. Edza kuramba kunyange pandaida uye yakadaro nokukurumidza unokubvumira ziya zvishoma, fema chaizvo. Unogona kuenda Nordic kufamba.

Munogonawo - ndiko kuva pamba iri elliptical mudzidzisi. Basa pariri batsira mwedzi mitanhatu. Sarudzai kuita nzira ine pasi kuti svikiro kukura, kufambisa That the pedals anofanira kuchinjwa kuitira kuti munguva Workout, imi hamubati mudumbu muchina.

A shoma nyore muviri mumuviri kuvakadzi vane mimba, izvo zvinogona kuitwa pamusha:

1. Mahi gumbo. Mune asingatani nechinzvimbo parutivi rezasi gumbo vanobwembura uye ruramisa pamusoro. We takura wandei anosimudza gumbo, riri pamusoro. Zvino unofanira kugadzirisa rokumusoro gumbo mudenga, kudhonza pasi yakananga gumbo. Dzokorora, kuchinja mativi. Chiitwa ichi zvinosimbisa tsandanyama zvikuru womukati uye lateral penyika yehudyu.

2. Planck. Bata ngaasungirire munzvimbo iri zvigunwe zvenyu uye emberi ane mweya shoma. Kuekisesaiza chinosimbisa tsandanyama ari shure, mapepanhau uye maoko.

3. Mumwe inonyatsobudirira muviri kuvakadzi vane mimba rinoitwa ari pose njuzu nezvombo zvakaparadzana kumusoro. Hands rave kutura musoro wake. Chiitwa ichi zvinosimbisa zamu zvakanaka.

4. Zvakakwana relaxes pose yakadaro: kuti magaro vari pazvitsitsinho zvavo. Akatambanudza mberi, zvinokosha kuedza kubata pahuma yake pamusoro paburiro. Kana achiita zviitwa dumbu anodonhedza pasi pakati pamabvi ake.

ngozi Fitness Rules

Panguva iyi, unofanira kusarudza zviitwa nomazvo, kuteerera muviri wako uye regai kushandisa mumuviri nesimba. Fitness mai pamuviri vachava chinobatsira pasi nevamwe nyore asi chinokosha chaizvo kutevedzera.

- Gara uchiongorora kwemwoyo, hazvifaniri pfuura 130 anorova paminiti. Kana tachycardia Zvinoipisisa ropa rive, uye mudumbu haina okisijeni.

- Chero zvinhu zvinogona kukonzera mapopoma uye kukuvara, vari contraindicated kuvakadzi vane mimba.

- In placenta previa, kupererwa neropa upi mavambo, uyewo kuvapo ngozi yokubva pamuviri yakakura kunyange kurambidzwa kuchaja kuvakadzi vane mimba. 2 trimester mumamiriro ezvinhu akadaro vanofanira kutora nzvimbo zvakadzikama uye pasina kufanira mupfungwa.

- Kana panguva chechikamu pane kuneta simba, kune marwadzo siyana, kupfupika mweya kana svoto - dzidzo inofanira kudzivirwa pakarepo.

- Zvakakodzera nemazvo kusarudza zviitwa kuvakadzi vane mimba. 2 trimester - nguva kukodzera kudzidziswa avete shure, kubva muchiitiko ichi chichiwedzera kukura vari dumbu anotanga kushingirira pamusoro vena cava. Kudzikisirana nokuda ropa iri wedzerai kungaita kuti kutofenda mukadzi, uye mwana vachaona kusava okisijeni.

- Exercises pamusoro mudumbu anofanira Kwabviswa uyewo. Zvingaguma murombo kuparadzirwa, izvo anowedzera ngozi yokubva pamuviri yakakura.

- Zvakakosha kutarisira yepamusoro mitambo zvokupfeka, izvo zvichakubatsira kukurira zvakanaka. Cherechedzai inofanira kubhadharwa kuti bhokisi, nekuti chichiwedzera kukura uye vakawedzera aikanganiswa mamwe masangano anogona kukonzera marwadzo.

Contraindications pachiitwa

Fitness kuvakadzi vane mimba rakanyatsojeka siyana. Mukadzi wose anogona kusarudza zvakarurama kwaari: maekisesaizi, mvura maekisesaizi, yoga, kufema zviitwa, uye vamwe.

Asi tinofanira kuyeukei nezvazvo vamwe contraindications:

- chisingaperi zvirwere, zvirwere kumwoyo, zviri rikwanise Danho;

- anogumbura uye zvirwere zvinotapuriranwa, izvo kuitika kunyanya chakasimba panguva pamuviri;

- kwazvo toxemia;

- nengozi zvikuru muviri kuvakadzi nepamuviri cheBP;

- Rega kushandisa kana hypertonicity pamusoro dumbu, uterine ropa.

Yoga nokuti amai vanepamuviri

A inoshamisa yokugadzirira kutarisana mwana yemberi, kuti asike akanaka ezvinhu nokuda rinopindirana kukura dzinodya mafufu kuvandudza kwavo mumuviri uye mupfungwa mamiriro ndiyo yoga.

The zvakakodzera zvikuru panguva ino chaiyo yoga kuti vakadzi vane pamuviri. 2 trimester - nguva yakanakisisa yokuti zvinhu izvozvo. The kunzwisisa kurovedza kuvakadzi vane mimba havana kuti run avete shure kwake. Zvikurukuru chinotarisa kufema zvakanaka uye anokwanisa kuzorora, izvo zvinobatsira chaizvo kuti amai uye mwana.

Chimwe ndinoiitawo yezvidzidzo izvi - ndiko kuti vavatevere musingadi kunzwa kuneta kana kuneta. Yoga kuchakubatsira kudzidza kuti ungaderedza sei kwete chete muviri wako asiwo mweya. makirasi dzose kubatsira kuderedza toxicity zvinozonzi, yekuzvidzivirira tatamuka mavanga, kuti nyore pamuviri, mwana uye postpartum nguva. Uchakanganwa nezvematambudziko zvakadai akatunhidzwa sezvo kupatirwa uye Mamota. Munotatamura uye Achitsaudzira, vanoita yoga, zvichabatsira vanatsiridze muviri uye kugaya.

Nemhaka vawana panguva basa mukana wokushandiswa uye plasticity, amai vanepamuviri zvichava nyore kuwana hwomutambarakede nzvimbo panguva basa, uye chaiwo kufema nzira achaita muitiro zvishoma kunorwadza. Kana iwe uri vasinganyatsozivi netsika iyi, unogona kuedza yoga kuti beginners.

Kubhadharisa mangwanani, uye kwoushamwari masikati tichaswedera kunzwisisa muviri kwakadaro:

1. Mountain Makogon uye chitunha pozi kubatsira muviri kuzorora. First anoitwa sezvinotevera: kuva ngaatarire, munomimina zvachose tsandanyama zvose, uye ipapo dzikama. Kuti vavatore chitunha vanofanira nhema pasi uye edza kuzorora muviri wako wose.

2. Pose muti. Chiitwa ichi zvinobatsira kusimbaradza makumbo uye shure, inopa mukana wokushandiswa rechiuno uye muhudyu tsandanyama. In akamiswa unofanira kudzvinyirira muviri wose uye maoko ake yakadzurwa, makumbo yakavhomorwa pasi. Kurera ake gumbo hwakakungwa panguva ibvi, netsoka dzake mukati yehudyu, ibvi inofanira kuendeswa kuna. Rakaitirwa munzvimbo masekonzi mashoma, ipapo kudzokera kutanga chinzvimbo.

3. Exercise "Cat" uye "Cow". Tikafunga postures izvi kunobatsira zvakakwana kukunda kunetseka kumashure. Kuti aite basa unofanira kumuka ose mana, maoko vanofanira kuva pasi mapendekete ako, chiuno uye mabvi zvichienderana. Ita 10 kundosvikira befu uye exhale, arch wako zvishoma pasi, arching kuti musana pasi. Panzvimbo ino, unofanira kuramba kuti mweya gumi. Ipapo kuruka iri curved zvichikwira sezvinoita katsi, uye vanoramba kuti chinzvimbo 10 nyaya.

4. Mamiriro chair. Kubva akamiswa ari hwatata kudzikisa pachako kuti panzvimbo ino, zvakanga zvakakunakira kuva 5 kundosvikira. maoko Direct simuka, ari shure twasu. Dzokorora 3-4 nguva.

5. Pose gamba. Chiitwa ichi kunosimbisa makumbo uye kunonatsiridza mamiriro. Kugara pasi namabvi ake vakauya pamwe chete, kunze tsoka. Taz akadarikira zvekuti magaro akagara pasi.

6. Makogon Butterfly anovhura muhudyu uye anosimbisa tsandanyama ari pelvic pauriri. Agere nhoo, zvinyoronyoro kudhonza chitsitsinho kune pubic pfupa, inotsikwa netsoka panguva iyoyo vanofanira kuonana. Munotatamura zvinofanira kuva akasununguka muna muhudyu.

Yoga nokuti bapu kukurukura

vanamai Kazhinji pamuviri takatarisana nechinetso chakadaro: kuberekwa ari pedo, uye muvhuruvhuru haadi vagokungurusa musoro pasi. A chaiyo yakatarwa weyoga kuchabatsira mwana kutora zvakakodzera zvikuru nzvimbo. Excellent zvazviri anopa inversions: a handstand mukutsigira, Birch, zambuko. Asi muviri aya chete akakodzera vanamai, vakanga kuroorana pamberi. Yoga rubatsiro kusimbisa uterine rusvingo, izvo zvinoderedza mukana rokusamhanyira pakuberekwa. Panguva yechiitwa kunonatsiridza kweropa iri dumbu uye chiuno, akava akasimba shure nomuzongoza tsandanyama. Nokuda ichi mwana nyore kuenda mudumbu ramai vangu.

A seti kurovedza kusimbisa pelvic pauriri tsandanyama anoita zvakawanda kwakavharwa nenyama, uye hunoita kuti nyore ndima mwana kubudikidza nokuberekwa Canal. Mukuwedzera, simba uye Taut tsandanyama pashure yokusununguka kujaira kana baba namai nokukurumidza.

Special Yoga kurovedza zvainanga kurovedza tsandanyama ari perineum uye nyinyo. Izvi zvinoderedza mukana wokuti kukuparadzai pakusununguka. The chipatara chiri unyanzvi chaizvo vakatodzidza kusununguka uye Tsandanyama revanoshamwaridzana nzvimbo.

Nguva yakanakisisa yokuti makirasi

Zvakanakisa, unofanira kutanga kudzidzisa kunyange panguva vanongoona. Pakadaro, kana usina nguva, ipapo chero kunenge pamuviri richava kubatsira chaizvo yoga kuti vakadzi vane pamuviri. 2 trimester kana midsection haisi guru chaizvo uye kuva zvakanaka zvakakwana, ndiyo yakanaka nguva kuti pakatanga kosi.

Usakanganwa pamusoro chenjedzo

Munguva aurayiwe asanas zvinofanira kunyatsoongororwa zvazvaiita avo ezvinhu. Chero kusagadzikana kana marwadzo - mureza pakarepo kumira muviri. Pashure makirasi, panofanira kuva kurwara, kurwadziwa uye mamwe mamiriro nezvekufadza.

Usakanganwa kuti pose pane nedumbu pamuviri contraindicated. Dzivisa nzvimbo apo zvakakodzera kufonyora shure zvakasimba. Kana uchifunga kuti chiitwa haugoni kuuya, unogona kuvimba pachigaro kana rusvingo. Nyatsoongorora rinotevedzera kutambanuka, inofanira kuitwa zvishoma uye nokungwarira. Kana iwe usina aitamba mitambo isati, kuteerera chaidzo muviri kuvakadzi vane mimba. 2 trimester - imwe nguva apo muviri wako uchava kumeso uye simba vanokanganwira mutoro.

Pamberi nokudzidziswa kubvunza chiremba wako. Kunyange zvazvo Yoga panguva pamuviri anonzi yakachengeteka, asi iwe unofanira kuwana chiremba muchifarirwa, nekuti chete iye nhoroondo yako zvokurapa uye yakananga ezvinhu anoziva.

Kana pasina contraindications, panguva iyi kuchaita chete kushandisa jooga kuvakadzi vane mimba. 2 trimester - imwe nguva apo ngozi yokubva pamuviri yakakura ipfupi kwazvo, mukadzi asina kutambudzwa kuda kurutsa uye kuneta, muviri rava vajaira itsva mamiriro, izvo zvinoreva kuti iwe unogona zvakanaka kutanga kuekisesaiza. Uchibata kumusoro, yeuka kuti bvunza chiremba wako.

Zvakakurukurwa yechiitwa

Panguva pamuviri, pasi pokudzora anokwanisa anodzidzisa yaifanira chero chaiko mabasa, uyewo weyoga makirasi. Nokuti beginners chinofanira kuva rinokosha vanochengeta kurovedza sezvo kujairika mumuviri nesimba - iri kunetseka kuti munhukadzi muviri.

Haufaniri kupa zvose zvakanakisisa zvizere kurovedza, zvose zvakanaka zvine mwero. Zviitwa zviri izvo clamped mudumbu kana kumanikidzwa yakawandisa uri pelvic nharaunda, zvinofanira dziripowo.

Chokutanga, kutanga kuita, unofanira kudzidza nzira kunyika zvakanaka uye kumuka zvinyoronyoro. Usakanganwa kuti muviri arege marwadzo, hazvina zvakakodzera kunotadzisawo buda, masangano vanofanira kuva kumeso uye munyoro.

Kutevera nyore kunenge, uye kurovedza muviri panguva yepamuviri achauyisa iwe chete zvinobatsira. Kuwedzera kurovedza muviri, usakanganwa pamusoro kudya zvinovaka muviri uye kunwa anokosha mavhitaminzi kuvakadzi vane mimba. 2 trimester - imwe nguva apo amai muviri kunzwa zvakawanda kudiwa mavhitaminzi pachinhu fetus kukura. Enda nesarudzo yavo kukoshesa vasati chero yakaoma, bvunza chiremba wako.