Easy muviri kuvakadzi vane mimba: 3 trimester, 2nd uye 1st

Kubereka - wechisikigo kwacho, kunyange zvayo kunzwisisa. Kana mukadzi yave amugadzirira, zvinonyanya aisimudzira kodzero kukurukura.

Zvakanakira muviri panguva pamuviri

Motor basa zvinobatsira munhu wose, kusanganisira vakadzi vane pamuviri. The daily chokupika nyore muviri zvinobatsira chaizvo ane kumwoyo, kufamba kweropa, kuderedza mukana fetus hypoxia. Tsandanyama kuuya matauriro ehurumende, uye zvinobatsira kukurira kuwedzera pokuwanda kwebasa mumwe mwedzi apo mumwe mukadzi kazhinji pavanorwadziwa kuramba kunzwa simba uye kuneta. Uchiraira panguva pamuviri - zvinokwanisika kudzivisa kutaridza zvokuwedzera kilos, uyewo kudzivirira chimiro tatamuka mavanga uye cellulite.

kufema hurongwa kugadzirira yokusununguka kunogona kubatsira anokosha muviri kuvakadzi vane mimba. 3 trimester nokuti zvidzidzo zvakadaro - a kukosha munguva. Coached kufema chinowedzera zvishoma zvinorwadza sunga uye yekuzvidzivirira fetus asphyxia, mwana asabatwe basa vaizogamuchira okisijeni yakakwana.

It ane zvainoita jimunasitikisi uye tsinga rinobatsira. Kuekisesaiza kunobatsira kuti kufaranuka uye torega kutya kuti zvinokosha iyi.

Achishandisa pamba

Exercises vanofanira kugadziriswa kubva pakutanga pamuviri, kuchengetedza utano hwakanaka uye chimiro yose antenatal nguva. Asi kushanyira gyms uye vanokodzera here nzvimbo panguva ino inofanira kudziviswa, zvakanakisisa kukurira pamba. Home yokurovedza muviri kuvakadzi vane mimba hazvifaniri kutora maminitsi anopfuura 25 mune nguva. Chakaomesesa chinhu pano - Nguva uye kusachinja-chinja. Classes zvinofanira kuitwa zuva nezuva, kwete chete kana pane chido uye nguva. Naizvozvo, unofanira kuvaita zuva nezuva uye mukanyatsochengeta kuichengeta.

dzimwe nguva Independent vakasarudzwa muchiitwa vanogona kukuvadza amai vanepamuviri kana mwana. Saka zvingava zvakanaka chaizvo kana kusarudza kurovedza kuchabatsira chiremba kutarisira pamuviri. Achakwanisa kufunga yose nomumwe unhu uye zvinodiwa muviri mumwe trimester.

Mitemo chenjedzo uye contraindications

Munguva yepamuviri inofanira kubatwa nokungwarira hwakanyanya kuti mitoro siyana. Saka, kuomerera mitemo panguva yechiitwa kunogona kubatsira kudzivisa dambudziko:

• Usati watanga kurovedzwa, unofanira kubvunza chiremba wako uye nechokwadi hakuna contraindications. Izvi ndezvechokwadi kunyanya vanaamai avo ramangwana vane toxicosis simba, abdominal marwadzo, ropa, uterine tsandanyama matauriro kana pane mungozi kugumiswa pamuviri.
• Unofanira kuziva kuti muviri mhando panguva yepamuviri achava kubatsira, uye chii chinofanira kuitwa.
• Usarerutsa kwoushamwari-up kuti zvichaita anodziya tsandanyama dzako uye kuvandudza kweropa.
• Musha pamberi mumakirasi zvinofanira zvakanaka ventilated, vakasununguka nguo.
• Haugoni kuti zvakare kutapirwa - nguva pachiitwa iri achingopiwa maminitsi 15-25, zvichienderana trimester. Kunyanya muna imwe lightweight jimunasitikisi trimester varumbidzwa kuvakadzi vane mimba, anopindura hapana kupfuura 10-15 maminitsi nguva.
• Zvakakosha kubvisa inopinza kufamba - kumhanya, achisvetukasvetuka, vanoshingaira mitambo, kurovedza pamusoro simulators.
• Kuti akuteerere kwemwoyo. Pulse hakufaniri kupfuura 150 anorova.
• Nokuti kunenge pamuviri ane pachake yakatarwa ayo gymnastic muviri.

Kurovedza nokuda 1 trimester

Kusimbisa abdominal tsandanyama, achigadzirira mwoyo kuwedzera mitoro - Ndivo huru mabasa anobatsira kugadzirisa kutanga kwekupwanyiwa kurovedza kuvakadzi vane mimba. First trimester - imwe nguva apo muviri saka riri pangozi zvikuru,, yakarumbidza kupfuura nyore muviri:

• Squats. Kumira pasi, makumbo voga, zvigunwe zvishoma kunze kwekunze, ruoko rimwe unofanira kuomerera pane rake cheya, uye mumwe muedzo kurutivi. Zvishoma nezvishoma pakugumburwa, unochengeta chitsitsinho pasi, mabvi kukurumidza muruoko. Zvakakosha kuti tsandanyama mukati yehudyu epfungwa. 8-10 Unogarireiko kupota.
• Achipa dzakatenuka rave zvakarurama uye rworuboshwe, ruoko anogona abate chiuno kana kugokora pamberi pake.
• Kuekisesaiza chinosimbisa tsandanyama pechipfuva: vamire kururamiswa, chengeta maoko enyu pa muchipfuva pamwero, tichibatanidza ruoko. Fema - was maoko, exhale - faranuka. Mhanyai 15 nguva.
• Twasu, simuka pamusoro zvigunwe zvenyu, kugara kuti chinzvimbo uye akaburuka nezvishoma. Dzokorora chiitwa 10-15 nguva.
• Kwemaminitsi 3-5 kuita achifamba pamusoro pachivara.
• Achiita flapping maoko ake pamberi pake, rave rimwe uye rimwe ruoko.
• Ndakagara pasi, riite raundi kutenderera musoro - mune rimwe uye rimwe divi rave.

Zvakakosha kungwarira nedanho muviri, unofanira kuteerera muviri wako uye regai kushandisa makirasi. nguva kirasi haafaniri kupfuudza maminitsi 10.

Gymnastics kuvakadzi vane mimba. 2 trimester

Period 2 mazwi iduku ngozi, uye mutoro hakusi chaityisa kudaro. Hazvina siyanei uye zvinangwa vakavatevera jimunasitikisi kuvakadzi vane mimba. 2 trimester fetus ropa wedzerai anofanira akavandudzika, achisimbisa shure tsandanyama, lumbar uye abdominal masvingo. Kuti aite izvi, tinoratidza zvinotevera yechiitwa:

- "Scissors". Kumira pasi, sanganisa ruoko, uye kuyambuka navo pamberi pake. Kuita kufamba izvi 10 nguva. Izvi zvichakubatsira kusimbisa tsandanyama pechipfuva.

- Gara pasi, wakarerekera mabvi ako uye zvakasimba batanidza tsoka, yozononokera rakasanganiswa nemabvi kurutivi, nokuchengeta tsoka voga. Dzokorora 3-4 nguva.

- kutenderera muviri akamiswa - imwe nzira yokutanga uye ipapo vamwe.

- Sitting pasi, nokuramba musoro rokutanga zvose mirayiridzo, zvino mutumbi, maoko akapeta pamberi pake.

Panguva iyi, zvakakodzera kwete chiedza muviri chete. Exercises kuvakadzi vane mimba kunogona vaisanganisa uye yoga, kugwinya, pool kushanya.

A seti kurovedza nokuda 3 mazwi

Yokupedzisira mwedzi yenhumbu ndiyo nguva yakaoma zvikuru. Kazhinji zvinoguma shure marwadzo, gumbo kufundumwara uye kuzvimba, nezvinetso cheya - zvose izvi kuchabatsira kukunda jimunasitikisi kuvakadzi vane mimba. 3 trimester - nguva zviitwa kupfuura runyararo kuti pfungwa zvakananga yokugadzirira yokusununguka. Chinangwa kudzidzisa Panguva iyi - mukuvandudza venous kuparadzirwa, vadyi mufambo, kuwedzera elasticity pamusoro pelvic pauriri uye bowel dzishande. Suggested kurovedza:

- avete shure kwako, makumbo rave sungisa mudumbu, vakafugama navo pamabvi. Dzokorora 6-7 nguva.

- On pamabvi ake, ugare pasi zvitsitsinho uye vakasimudza. Panguva squats shure Arch, ndichifumira - kufonyora shure.

- Gara pasi, makumbo hwakakungwa gondo kwaari, uye ipapo, zvinyoronyoro kudzvanya nezvanza zvake pamabvi ake, ndikavaparadzira oga, kuedza kubata pasi navo.

- Get pamabvi ako, zvishoma nezvishoma mukotamise uye arch kumashure, kudzokorora 5 nguva.

Hazvina zvakafanira kuita kurovedza zvakare kunzwisisa uye kushingaira, t. To. Overexertion kungaita kuti pamuviri. Mangoti pane kunzwa kuneta, zvidzidzo zvinofanira vakarega. Kuti nyore vakapfuura pamabasa, vasina matambudziko pakusununguka uye postpartum nguva kwapfuura pasina migumisiro, vanofanira kuita zviitwa mazuva ose 25-30 kwemaminitsi. Hazvo pazuva nguva inofanira kuva kurovedza kuvakadzi vane mimba. 3 trimester ndicho chinokosha pavaigadzirira yokusununguka.

Muchiitwa pamwe bhora ari 3 trimester (fitball)

Muchiitwa pamwe bhora zvakanaka nyore, asi anobatsira chaizvo, t. To. Batsirai kuderedza BP, normalize kweropa, batsirai kurukutika. Izvi kunyanya vakazorora kurovedza kuvakadzi vane mimba. On the bhora, unogona kugara, urare, akasendamira pachipfuva chake, uye zvinyoronyoro chifambisa.

Mune agere chinzvimbo, vachiisa bhora pamberi penyu, unogona kuzarura uye kuvhara maoko ake. Chiitwa ichi zvinobatsira kuti kurovedza pectoral netsandanyama. Kusimbisa musana tsandanyama, haufaniri agere bhora, tenderera dzimba rave rimwe kana rimwe divi.

Kufema kurovedza nokuda Litvinova nzira

Kufema kwakakodzera kwakakosha nokuti amai vane pamuviri. Inogona kukubatsira normalize kushanda zvomukati zvose uye muviri enyika.

Dzakagadzirirwa Svetlana Litvinova akaisawo dzinokosha muviri ane yokumbofaranuka uye chinozorodza chaizvoizvo, zvinobatsira kuti zviite kubva mupfungwa uye kuderedza mwero mwoyo. Dzidza kuti bhokisi kufema uye kubatsira kugadzirira yokusununguka kunogona kubatsira kurovedza kufema kuvakadzi vane mimba. Litvinov akabatanidza kwayo kunzwisisa imwe kusarudzwa nyore uye yaizivikanwa zvose zviitwa pamusoro Implementation izvo zvinoda maminitsi chete 10 pazuva:

• Thoracal kufema. Kutanga chinzvimbo - twasu, maoko muhudyu. Zvishoma nezvishoma fema, achizadza muchipfuva okisijeni. The diaphragm haisi zvinobatanidzwa.
• Diaphragmatic kufema. Kuramba ruoko mumwe mudumbu uye mumwe ari mubhokisi, tora mweya, uchisiya diaphragm uye mudumbu zvishoma bulging chokunze. Zvadaro - exhale nokuti 4-5 seconds. Kufema kwakadaro kunonatsiridza ropa riparadzirwe azvarwa.
• Kufema sembwa. Kuti aite basa achafanira kuwana imbwa - ndakamira ose mana uye nokunamatira rurimi rwake kunze, vanofanira kufema achishandisa muromo kakawanda, kazhinji imbwa kuita kana kupisa. Panguva iyoyowo mumapapu azara okisijeni nokukurumidza, uye mwana ari kuwana mhepo yakakwana.

Muchiitwa hazvigoni anoitwa panguva pamuviri

Pane zvinhu zvinoverengeka Muchiitwa kunofanira kudziviswa panguva yepamuviri. Zvose kuburikidza Munotatamura pamusoro abdominal tsandanyama, monyorora, zambuko, tambo, uye makirasi gymnastic kana zvakakodzera kusimudza makumbo ( "bhasikoro", "Birch" uye zvichingodaro. N.).

Sports ari pamuviri

Panguva pamuviri, akarumbidza dzakachengeteka zvemitambo. Asi vashoma vavo:

• Fitness. Kudzokorora mumhanzi nyore kuchiva anovandudza mwoyo tsandanyama, ropa kuparadzirwa, saturate muviri pamwe okisijeni. Quite nyore akaita kurovedza kwakadaro kuvakadzi vane mimba. 3 trimester chinokosha nguva, saka vanoita vanokodzera here haisi zvakafanira panguva ino.
• Swimming. zvichida ndicho mutambo rinobatsira zvikuru pamuviri, rakarumbidzwa chero rwakazara. Uye unogona kushambira ari oga kana vari boka, asi gare gare matanho ari nani, kana aripo pedyo murairidzi. Mvura kunogona kuitwa, uye siyana gymnastic muviri. Chete zvinokosha kuti overdo nayo - kugara mudziva havachiri kupfuura maminitsi 20.