Cholinga chachikulu kwa amayi onse oyembekezera ndi kubereka mwana wathanzi ndi wamphamvu. Pachifukwachi, m'pofunikira kupereka zinthu zambiri: kuchoka kumtima, chakudya choyenera, moyo wathanzi, kuchitapo kanthu mwakhama, kukhala ndi mtendere m'mimba mwa anthu achikondi. Koma m'nkhani ino tidzatchula chinthu chimodzi chokha cha thanzi - zochita zolimbitsa thupi m'chigawo chachiwiri ndi chachitatu cha mimba.
Nchifukwa chiyani trimester yoyamba isakhudzidwe? Kwenikweni, mkazi aliyense amadziwa izi. Nthawi ya miyezi itatu yoyamba yokhala ndi pakati ndi yomwe ili ndi udindo komanso yoopsa kwambiri. Ino ndiyo nthawi imene anthu ambiri amatha kusokonezeka mimba. Zinthu zakuthupi panthawiyi ziyenera kuchepetsedwa ngati n'kotheka, ndipo ndi bwino kuzisiya zonsezi. Ndipo kuyandikira kwa trimester yachiwiri, mukhoza kuyamba kuchita masewera olimbitsa thupi. Mulimonsemo, chiyambi cha maphunziro n'chotheka pokhapokha mutalandira chilolezo kwa wodwala matendawa ndi kuyang'aniridwa ndi iye nthawi zonse. Izi sizikutanthauza kuti dokotala ayenera kukhalapo pa masewera olimbitsa thupi kapena kunyumba (malingana ndi komwe mungagwirizane). Pa nthawi yonse yophunzitsira muyenera kuyang'anitsitsa momwe thupi lanu limayendera. Ndipo pang'onong'ono ndikudandaula za kuwonjezereka, nthawi yomweyo funsani dokotala. Maphunziro ayenera kuthetsedwa ngati ali ndi mimba kapena ngakhale kusintha kwakukulu mkhalidwe wa mayi kapena mwana.
Ngati mimba isanayambe kutenga mimba, ndiye kuti kuchepa kwa maphunziro 25-50% m'zaka zitatu zoyambirira za mimba sikukupweteka thanzi lanu. Ambiri amawopa kuti mawu a minofu adzatsika kwambiri ndipo zidzakhala zovuta kupanga nthawi yotayika. Izo siziri choncho. Kuimitsa katundu sikudzabweretsa mavuto aakulu, koma kusunga mimba ndikuonetsetsa kuti kuyendetsa bwino kwake kwatha.
Njira yabwino kwambiri yochita masewera olimbitsa thupi pa nthawi yachiwiri ndi yachitatu ya mimba ndi aqua aerobics. Maphunziro amachitika m'madzi, omwe amakulolani kuchepetsa katundu pamalumikizi ndi kupewa kuthamanga kwadzidzidzi. Kotero katunduyo ndi othandiza komanso wotetezeka kwa amayi ndi mwana. Izi ndizokonzekera bwino pakubeleka, ndi zoyenera ngakhale kwa amayi osakonzekera omwe sangathe kusambira. Zolondola, ndithudi, makalasi ndi wophunzitsa. Magulu ena amapanga mapulogalamu apadera okonzekera amayi oyembekezera. Mukhoza kulembetsa gulu, ndipo mukhoza kupanga maphunziro aumwini.
Nazi malamulo angapo amene muyenera kutsatira ngati mukufuna kuchita masewera kunyumba:
- Pewani thupi lanu panthawi yophunzitsa ndikuchita kayendetsedwe kake pang'onopang'ono, pang'onopang'ono.
- Sungani msana musalowerere. Musayambe kukweza mphamvu pamtunda!
- Pewani kuchita masewera olimbitsa thupi. Mungathe kuchita masewera olimbitsa thupi ndi zolemera kapena zofiira, makamaka osapitirira 3 kg.
- Pewani kuchita masewera olimbitsa thupi, makamaka kutambasula.
- Kumbukirani za malo otsetsereka pambuyo pa trimester yoyamba.
- Samalani kwambiri kumadera monga mapewa, mmbuyo, m'chiuno ndi ana.
- Zochita zambiri makamaka zimachitidwa mokhala kapena pamalo oima. Kuyenda kosavuta kophweka. Mukhoza kupanga makina osindikizira a benipipital ndi zochitika zina zazing'ono pazofalitsa.
- Muyenera kuyima kugwiritsa ntchito minofu ya pectoral ngati mabere anu amakhala aakulu kwambiri.
Pano pali zitsanzo za masewera olimbitsa thupi m'dera lachiwiri ndi lachitatu la mimba:
1. Masoti:
Imani pambali pa khoma, yesani kumbuyo kwa khoma kuti muyese malo ake. Mapazi pamodzi, mikono ikutsika pathupi. Ngati muli ndi kulemera mmanja mwanu, muyenera kuwasunga kotero kuti mphutsi zisakhudze thupi. Kulemera sikuyenera kupitirira 2 kg. pa dzanja lirilonse. Tsopano, squat mpaka mchiuno mwako mukufanana ndi pansi, ndiyeno nkudzuka pamalo oyambira. Ndi bwino kuchita masewerowa pamaso pa galasilo, popeza mbali yoyenera pakati pa m'chiuno ndi pansi ndi yofunika kwambiri. Izi zimapereka mtolo wabwino kwambiri ndipo zimalola minofu kuti ifike m'kamwa kolondola. Chitani mapepala atatu a kubwereza 10-12.
Pambuyo pa njira iliyonse, tonthola ndikuyesanso. Kuchita masewera olimbitsa thupi kumalimbitsa miyendo ndi minofu ya mimba.
2. Muzichita masewera a ntchafu:
Khalani pa mpando ndikutambasula miyendo yanu patsogolo. Awaleni kulemera kwa masekondi awiri. Yesetsani kusunga miyendo yanu pambali. Mapewa ali olunjika, sungani manja anu kumbuyo, kuti msana wanu ukhale wolunjika.
Kwezani miyendo yanu ndikupanga kayendedwe kakang'ono ka "makoswe". Pewani miyendo mpaka mapeto si koyenera, ikani iwo theka. Limbikitsani maondo anu pafupifupi madigiri 45. Sungani msana wanu molunjika.
Bwerani mawondo anu kutsogolo. Kenaka muthamangitse thupi mmbuyo ndi mtsogolo, mmwamba ndi pansi. Ndibwino kusuntha mowa. Pangani ma seti 1-2 a kubwereza 10-15. Pa nthawi yomaliza kubwereza, pitirizani mpaka mutakweza manja anu kapena zidendene ndi zala zanu.
Pumirani pa malo awa ndi kuwongolera. Kuchita mwakhama kwambiri kumapangitsa minofu ya ntchafu.
3. Kupititsa patsogolo minofu ya m'mimba:
Bwerani mawondo anu, sungani msana wanu molunjika. Pumirani kwambiri ndikutsitsimula mmimba, ndiyeno mutuluke ndikukoka mimba mmwamba. Tangoganizani kuti minofu yanu yamukombera mwanayo ndikukulunga kuzungulira. Gwiritsani mpweya wanu kwa masekondi khumi, kenako pumani bwino.
Pangani kayendedwe kake ka kupuma mofulumira (25-30 mawiri awiri a mpweya ndi mpweya wotuluka) kutsogolo kutsogolo. Panthawi iliyonse inhalation, minofu ya zofalitsa imakhazikika, ndipo panthawi yopumula amamasuka.
Musalole kuti minofu isamasuke bwino pakati pa mpweya. Choncho ntchitoyi idzabweretsa phindu lalikulu.
4. Kulimbitsa khosi, kumbuyo ndi kumbuyo:
Apanso, yambani ndi phokoso pamphuno lanu. Yambani dzanja lanu lamanja ndikukweza mwendo wanu wakumanzere, ndikupanga molunjika kuchokera kumapeto kwa zala zanu. Gwiritsani masekondi 10, sungani mwendo ndi mkono ndikubwezeretsanso zochitikazo. Yesetsani kubwereza katatu pa mwendo uliwonse.
5. Kusokoneza:
Yang'anani ndi khoma patali ndithu. Ikani manja anu pa khoma, phazi likhale lopatulira, mikono yowongoka ndi yaying'ono kwambiri kuposa kukula kwa mapewa. Yambani kuchoka kunja kuti thupi lanu likhale mzere wolunjika. Mukhoza kudalira pazitali zanu ndikugwira khoma ndi chifuwa chanu ponyamula. Kenaka pitani ku malo oyambira ndikubwezeretsani zochitikazo. Zimalimbikitsa chifuwa ndi triceps. Mukhozanso kuthamanga pansi ndi mawondo ogwada. Koma samalani pamene mukuchita.
6. Zochita za triceps:
Imani ndi msana wanu ku chithandizo china, mwachitsanzo, ku khoma kapena khomo. Zobaya zimapindika, mapazi pansi, zala zimakhudza chithandizo. Lembani kuchokera kumtambo, mutagwira manja kumbuyo, osati kutali ndi nkhono. Kwezani pakhosi pogwiritsa ntchito manja anu. Kenaka, osasintha malingaliro, pendekani ming'alu ndi kulemera kwa thupi mu malo awa kwa masekondi angapo. Chitani katatu pa njira ziwiri.
7. Kuchita masewera olimbitsa thupi:
Imani pazinayi zonse pansi. Sungani manja anu molunjika. Kenaka yambani kugwedezeka ngati khate. Kuponyera kumbuyo kwake. Mimba ikhoza kugwira pansi. Kenaka tambani kumbuyo kwanu. Pamene mukuphwanya minofu ya makina osindikizira, ikani, pamene mukutsitsimula, yambani. Chitani zowerengera zowerengeka zowerengera. Kuchita masewera olimbitsa thupi kumalimbitsa minofu ya m'mimba ndi kumbuyo.
Kumbukirani kuti mimba si nthawi yokweza minofu ndikukweza mafomu. Cholinga cha masewera olimbitsa thupi pa nthawi ino ndikudziletsa nokha, kukonzekera thupi kubereka. Mukamaliza malamulowa, mukhoza kuchita izi popanda kuvulaza. Chinthu chachikulu ndikuti nthawi zonse muzifunsana ndi dokotala wanu, yemwe mumamuona. Koma mfundo yaikulu kwa aliyense ndi kuyenda mochuluka. Uwu ndi ntchito yabwino kwambiri yopangira mauthenga kwa amayi apakati. Dziwelo silinapweteke ndi ulendo wololera komanso woyenda.