Sports nokuti pamuviri kumba. Sports kuvakadzi vane mimba

"Nhamba yakaisvonaka - mukadzi ane pamuviri!" The vanoziva shoko?! Chokwadi, zvose, uye kuti nharo hapana kuda. Asi kwakanaka bonde vakatsvaka, tsvakai, uye achaedza kutarisa dzinokatyamadza. Uye kuti chinangwa ichi pakutanga uchifanira pachako zvakanaka mumuviri chimiro, uye pokuva nezamu mwana hapana anosara. Pane mitambo kuvakadzi vane mimba. Hapana chinoshamisa, havana chipo. Izvi mhando sportdeyatelnosti, chikuru chinodiwa kuti - usinganyanyi azvipire kunzwisisa uye shoma mutoro zvimwe mapoka tsandanyama.

Chii kusarudza?

Sports kuvakadzi vane mimba - ari kushambira, cu, vachifamba. Ngationgororei navo zvizere.

kushambira

Kubatsirwa mabasa mudziva, kushambira zvikurukuru, chinonetsa kurerutsa. Mvura kunobatsira kuramba uye kuzorora muviri wose, munhu anonzi manzwiro weightlessness - ezvinhu umo mukadzi ose pamuviri Uchanzwa zvikuru achinyatsoita. Swim ramangwana mums vanobvumirwa munguva yose nguva gestation.

Cycling

mutambo uyu kuvakadzi vane mimba - rakanakira nokuramba chimiro vaya vanoziva sei kuchovha maviri-Wheeler. Zvisinei, kuti bhasikoro pamuviri oga zvaisambobvumirwa nokuti kuti kutyorwa kufambisa, inogona kunetsa Climbing pabhasikoro anoburukira nawo. Funga nezveizvi, regai kuona nezvaanogona yenyu, nokuti kunogona kukonzera kuti kuwa, izvo zvinozoita, ndiyo ngozi kwete chete nokuti iwe asiwo mwana.

Chimwe chinhu, kana paine bhasikoro Simulator. Sports kuvakadzi vane mimba pamusoro payo uye zvinobatsira uye zvachose njodzi.

kufamba

Walking iri kubatsira pamusoro zvinonakisa moms ramangwana. Unofanira kutanga vachifamba pfupi marefu uye zvishoma kuwedzera navo. Zuva akabvumira kuenda 4 km pakati nepakati mune rokutanga uye rechipiri trimesters pamuviri uye anosvika 2 km panguva anononoka kumhanya ari wechitatu trimester.

manya

Vakadzi Mhanya pamuviri vanobvumirwa, asi pashure pakugamuchira zano chiremba. Kana nedanho gestation anobuda pasina matambudziko, mutambo uyu akakodzera vakadzi vane pamuviri uye imi. Zvikasadaro zvakafanira kusiya muchinjikwa-nyika zvidzidzo.

Chii inokanganikwa?

Sports kuvakadzi vane mimba ingasanganisira zvakawanda tafura tenesi uye gorofu. Havadi kumirira chero ngozi, asi anova munhu asingadi kutakura.

Horse pakufamba, mvura Skiing contraindicated.

Air kuvakadzi pamuviri unogamuchirwa, asi pane imwe zuva pashure kunoda ngwarira, sezvo pane mukuru mukana achitambanudza shure netsandanyama. Uyezve, pfungwa nepakati pakati vanaamai kutarisira wakaputsika, uye nokudaro kukanda mabhora vachava zvakaoma.

Fitness kuvakadzi vane mimba, unosanganisira Skiing, zvakawanda zvinofadza tanga, akapa kuti gestation zvinobuda dzinowanzoona, pasina matambudziko. At akazotevera nzendo makirasi akadaro hadzina kurumbidzwa nokuti pane mukana chikuru kudonha, izvo zvinogona hwakazara varwadziwe.

Classes kumba

Kana uchida kuva pool, anofamba pamusoro bhasikoro - maviri mavhiri chokufambisa, saka vamwe mabasa mumuviri vanoda chete nokuchiva mukadzi. Fitness, maekisesaizi, yoga, jimunasitikisi - mutambo zvikuru vakadzi vane pamuviri vari pamba.

Sports nokuti pamuviri: Exercises pamusoro trimesters

First trimester. Kunyanya zvose kuitwa zvinofanira zvainanga panguva normalization uye kukura kufambisa manzwiro, iyo iri kuipa chaizvo munguva gestation.

yakamira zviitwa

• Kutanga chinzvimbo: musoro iri tilted, okumusoro nemakumbo vagadzikana. Exhale. Simudza musoro wako uye kudhonza okumusoro mapazi shure kwake, akaisa pasi - kufema. exhale - akasiya / kurudyi kuteura musoro wako. Tora kutanga chinzvimbo, exhale. Duration pamusoro 3-6 nguva.
• Kutanga chinzvimbo: kurudyi nekuruboshwe ruoko pamberi penyu, chengeta minwe yako chibhakera. Fema. Sununguka maoko rokumusoro maoko nemakumbo, muchibata kufamba rinodederesa 7-8 nguva. Exhale. Kuita zvinopfuura 6 nguva.
• Kutanga chinzvimbo: kumuromo kwematanda minwe kubata pamapendekete. On nokufema pane zvishoma kumhanya kuunza emaoko enyu chipfuva, ipapo vabatirane yakakwirira sezvinobvira uye akaisa shure kuitira kuti thoracal dhipatimendi akabvuma. Re-tora pakutanga nzvimbo. Exhale. Kuita 3-6 nguva.
• Kutanga chinzvimbo: tsoka pamafudzi upamhi voga. Poluprisedat, achitora maoko ake pasi uye shure. Exhale. Kukwira - fema. Exercise kuita 4-12 nguva.
• Kutanga chinzvimbo: tsoka akaisa pafudzi-upamhi oga, maoko akabatana shure okumusoro migumo. Tora maoko ako pasi kuitira kuti pectoral nomuzongoza hwakakungwa panguva kugumira horo. Fema. Dzokera pokutangira chinzvimbo. Exhale. Kuita kusvika 15 nguva.
• Kutanga chinzvimbo: tsoka fudzi upamhi oga, maoko amutswa. Akotamire mberi, okumusoro maoko nemakumbo uye kudhonza mberi. Sununguka mapfudzi, rerekai musana wako, maoko yokuturika pasi, achivapa rusununguko zvakakwana. Tora chepakutanga pani. Ita 4-6 nguva.

Zviitwa zviri agere nzvimbo

• Kutanga chinzvimbo: rezasi nemakumbo dotting paupamhi, maoko pabhandi rake. Noruoko rwake rworuboshwe kubata zvigunwe netsoka zvakanaka. Exhale. Tora chepakutanga nzvimbo. Fema. Dzokorora zviito zvakafanana, zvinozoita kuchinja maoko. Kuita 4-10 nguva.

• Kutanga chinzvimbo: makumbo ruoko pamberi penyu chaipo. Dhonza zvigunwe mberi uye ipapo shure, munomimina pavo. Panyaya iyi, chitsitsinho anofanira kuva munhu wakaiswa chinzvimbo. Ita kubvira 4 nguva, zvishoma nezvishoma kuwedzera mutoro, asi kufadza mari haafaniri kupfuudza 9 nguva.
• Kutanga chinzvimbo: agere, kutambanudza maoko enyu pasi, ane akadzitora shure shure kwake. Splay kuzviremadza pasina kubvisa kubva pasi. Duration maitiro: 4-8 nguva.
• Kutanga chinzvimbo: agere, okumusoro nemakumbo kuti kupfeka bhandi. Dhonza masokisi pamberi pake, unobva tsoka pamwe chete. Tenderera muviri mune rimwe divi uye mumwe 4-5 nguva.
• Kutanga chinzvimbo: agere chinzvimbo, maoko kudhonzwa shure. Zvichienderana yokumusoro maoko nemakumbo, akaisa gumbo rimwe pamusoro mumwe. Kutenderera netsoka zvakarurama denderedzwa iri Kutenderera negwara uye pakatarisana pakutungamirira 4-5 nguva. Dzokera chepakutanga nzvimbo. Mufananidzo kutevedzana zvinoitwa nevamwe gumbo.

Sports nokuti pamuviri rokutanga trimester kunobatsirawo pamusoro zvakanaka moms yemberi akaurayiwa zvinotevera kuti:

• kupa kwomuzvarirwo kuchinja kuitika nokuda gestation;
• nechokwadi Zvakanyanya Kunaka Panguva Yepamuviri chokupika mwoyo uye kufema nehurongwa;
• kurovedza abdominal tsandanyama uye shure tsandanyama kuti mutoro ramangwana uye kunofambira mberi hunhu kuedza.

Chii haagoni kuva?

Sport kuvakadzi vane mimba (1 izwi) vanofanira siya muchiitwa zvainanga muviri achidhonza. Ya zvinhu mitambo vanofanira kutanga maminitsi mashoma uye zvishoma nezvishoma kuwedzera, panongova kutaura, uyewo huwandu muviri.

Sports kuvakadzi vane mimba (2 mazwi)

Exercise nhamba 1 - "Walking". Quite nyore, unofanira kufamba pasi kana denderedzwa. Sanganisa maoko kumativi - kufema, kuti atumire pasi - exhale. Duration - vanenge 20-30 seconds.

Maoko enyu pamusoro bhandi. Tora matanho mashomanana ari nezvigunwe, zvakafanana matanho pamusoro zvitsitsinho Kurutivi rwokunze tsoka uye zvigunwe tucked. Havaiti zvinopfuura 60 seconds.

Matanho nokurwisa refu uye maoko ari tenderera zvitange. Mune kurwisa mumwe kuita pamakumbo maviri - nokoko.

yakamira zviitwa

• Kutanga chinzvimbo: tsoka mafudzi upamhi voga, maoko pasi. Maoko kuisa kumativi ose. The rokurudyi iri retracted, kudhonza ari sock - mweya, unoisa rutsoka, inodonha maoko - exhale. Mufananidzo kutevedzana zvinoitwa pamusoro richiripo kuruboshwe. Ita 3-6 nguva.
• Kutanga chinzvimbo: Mira vako netsoka fudzi upamhi oga, maoko pasi uye akarega. Itai raundi vachishandisa kutenderera pamafudzi. Pamapfudzi vanofanira kubatanidzwa yaunonyanya kushandisa uye ruoko - zvachose vagadzikana. Kuita kuti 3-12 nguva.

agere maekisesaizi

• Kutanga chinzvimbo: makumbo yakananga, akaparadzaniswa zvishoma mativi, zvigunwe Munotatamura kusvikira kumusoro. Ita kuedza kubata pasi kunze kwedenga norutsoka. Panyaya iyi, chitsitsinho haafaniri kufamba. Ita chete, vachiedza kuisa mukati rutsoka pasi. Kuita 6-16 nguva kurutivi rumwe norumwe.
• Kutanga chinzvimbo: agere Maoko dhonzai shure. Akasendamira maoko, isa rutsoka rwako rworudyi kuruboshwe rwenyu. Tsanangura denderedzwa (dzeraundi kutenderera) rutsoka rworudyi muzvidimbu kurudyi 4-5 nguva. Tora chepakutanga nzvimbo. Dzokorora kutevedzana zvinoitwa nevamwe gumbo.

Zviitwa zviri chinjikira nzvimbo

• Kutanga chinzvimbo: nzvimbo akarara parutivi rwake, noruoko rwake rworuboshwe inotsigira musoro, ezasi maoko nemakumbo prisognuty. Gyrating anombotwasanudza kuruboshwe gumbo nekuda kufadza zvichibvira amplitude pamusoro Kutenderera uye counterclockwise ne 7-8 nguva. Putsai - 25-30 seconds. Ndirare mhiri uye yakarurama rutsoka mutoro.

Sports nokuti pamuviri (2 trimester) chinosanganisira fizuprazhneny kumusoro, Implementation izvo chinopa kuti zvakadai zvinangwa sezvo:

• nechokwadi azere neropa wedzerai azvarwa;
• kurudzira afemeruke;
• kuzvidzivirira mumiririri pamusoro varicose mutsinga pamusoro makumbo;
• kutanga mukana wokushandiswa;
• kuzvivaraidza.

Sports kuvakadzi vane mimba ari wechitatu trimester. yakamira zviitwa

• Achifamba gwapa, wokuparadza maoko mumativi - fema, yakaderera - exhale. Havaiti kupfuura mumasekonzi 25.
• Kutanga chinzvimbo: tsoka fudzi upamhi oga, tsoka akatendeukira kurutivi, maoko pamusoro bhandi mutsetse. Poluprisedaniya regai, kungoita maoko enyu mberi uye mabvi ako achinongedza kwakasiyana-siyana. Ita 6-8 nguva.
• Kutanga chinzvimbo: tsoka mafudzi upamhi voga, maoko pasi. Upper Mbabvu nyunguduka kumativi. Rimwe gumbo kudhonza shure pamusoro sock - fema, vakaisa gumbo, maoko enyu pasi - exhale. Ita chete nedzimwe gumbo. Kuita 3-6 nguva.

maekisesaizi kunyepa

• Kutanga chinzvimbo: avete shure kwako, mabvi hwakakungwa, tsoka netsoka nomumwe hunogara pasi. Kuita nokusimudza chiuno, nokukanda namabvi. Panguva iyoyowo Tsandanyama ari perineum inofanira zvinobvira. Ita 3-6 nguva.
• Kutanga chinzvimbo: avete shure kwako, maoko pamwe muviri. Kuita mweya kuiparadza maoko nemakumbo kudzika mumativi kure sezvinobvira. Exhale. Kuita 4-8 nguva.
• Kutanga chinzvimbo: chinjikira kumusana kwake, maoko ari kumativi. Vanokunga emaoko ako, kunonyanyisa munomimina tsandanyama maoko uye minwe - rive chibhakera. Kunonotsa kunetseka wehurumende 10-20 masekonzi, ipapo kuzorora udonhedze pasi. Kuita 3-6 nguva.
• Kutanga chinzvimbo: avete shure kwake, tsoka pamafudzi upamhi voga. Dhonza masokisi Mbabvu pachavo, munomimina zvikuru ose tsandanyama gumbo tishu. Kunonotsa kunetseka wehurumende nokuda 15-20 seconds. Upinze dzakadekara ezvinhu. Kuita 3-6 nguva.

Kudzidziswa marongedzero pamuviri panguva yechitatu trimester zvingasanganisira zvimwe zviitwa zvainanga kukura boka tsandanyama, uye regai kukuisa pangozi kuti amai nemwana asati azvarwa.

dzidzo mumuviri kuvakadzi vane mimba rechitatu trimester zvinokosha kuti:

• simbisa unyanzvi uye zvakadzika mutinhimira kufema paunenge maekisesaizi;
• kuvandudza kushandisa kuMudzidzisi urongwa, izvo zvinotora mukadzi ari kusununguka.

Sports nhumbu inofanira kunakidza uye kwete kutora simba ichangopfuura! Rambai ichi mupfungwa uye kwete peretruzhdaetsya pachayo mitoro.