Kuchita masewera olimbitsa thupi pogwiritsa ntchito thupi labwino

Zochita zolimbitsa thupi - pa fitbole, ku masewera olimbitsa thupi kapena mu dziwe - simungapweteke. M'malo mwake, ngakhale mosiyana! Mayi aliyense woyembekezera amafuna kuoneka wokongola ndi kumverera bwino pamene ali ndi mimba, ngakhale kuti thupi likukhala ndi kusintha kwakukulu: mimba ikukula, chifuwa chimakula, mtolo umakula. Ngati mukufuna kudzisunga nokha ndi kupewa mavuto angapo, musanyalanyaze zochitika zathupi. Kodi ntchito yawo ndi yotani?

Maphunziro akuthupi amathandiza kulipira kusowa kwa kayendetsedwe kake, kamene kawirikawiri imawoneka panthawi ya mimba. Zimakhala zosavuta kulamulira kulemera kolemera, kulimbitsa minofu ya kumbuyo, chikwama cha pamapewa, kuchepetsa chiopsezo chokhala ndi mitsempha yamagulu. Mudzakhala bwino, kukhala ndi moyo wabwino komanso kudzidalira ndikutsimikiziridwa. Thupi lanu lidzakonzekera chochitika chofunikira ndi choyenera monga kubereka. Akazi olimba, monga lamulo, amabereka mosavuta. Kuwonjezera apo, thupi lophunzitsidwa pambuyo pa kutha kwa mimba kumabwerera mwamsanga mawonekedwe ake akale. Kuchita masewera olimbitsa thupi pa nthawi ya mimba ndi zomwe mukusowa.

Kodi kapena sangathe?

Kodi ndibwino kuti mupitirize kukhala ndi zolimbitsa thupi pa nthawi ya mimba, ngati mumakonda kupita ku kampu musanakhalepo, ndipo maphunziro akhala chizolowezi chanu? Funso limeneli likufunsidwa ndi amayi ambiri, makamaka omwe amayembekezera mwana nthawi yoyamba. Lankhulani ndi dokotala yemwe amadziwa mavuto anu onse. Ganizirani za umoyo wanu ndi maganizo anu pa nthawi ino. Palibe vuto muyenera kudzikakamiza kuti muchite ngati simukufuna. Samalani ndi kuchita masewero olimbitsa thupi panthawi yomwe muli ndi pakati ngati muli ndi zotsutsana izi:

• kupopera kwabwino;

• Matenda a chithokomiro;

• Matenda a mtima;

• Matenda a mpweya wopuma;

• Polyhydramnios;

• Zambiri za fetus;

• kuchepetsa magazi m'thupi;

• Kuwonetsa zosayenera za mwanayo;

♦ Mitsempha ya varicose ya m'munsi mwake.

Zosagwirizana ndi ntchito zogwira ntchito mwakuthupi ndi:

• Kuthamanga kwa mimba;

• Kuopseza mimba;

• Kuthamanga kwa magazi pamimba pathupi;

• Kubadwa msanga, kutaya padera. mwana wosabadwa atatenga mimba yapitayi;

• malo osadziwika a chiberekero;

• kusagwirizana ndi saychemicocological;

• gawo lochepa la placenta;

• placenta previa;

• kusagwiritsidwa ntchito kwachangu;

• kuchepetsa kukula kwa intrauterine mwana;

♦ Zonsezi zimakhala zoopsa kwambiri:

• Kutchulidwa mochedwa toxicosis kwa amayi apakati;

• Mawonetseredwe owonekera a kupweteka kwapakhosi m'mimba pambuyo pa zochita zolimbitsa thupi.

Muzinthu zonse muyenera kudziwa chiyeso

Tikukukumbutseni: musanayambe kuphunzitsa, amayi akuyembekezera ayenera kukaonana ndi dokotala amene amamuyang'ana. Ndipotu, amadziwa yekha thupi lanu ndipo amapereka malingaliro okhudza maphunziro anu. Ngati munachita masewera musanayambe mimba, ndiye kuti mukhoza kupitiriza maphunziro, kuchepetsa kuchepetsa kuchepa. Pachifukwa ichi, musalowe nawo masewera oopsa. Mwachitsanzo, sikoyenera kuti tiyese pa skateketi ndi masewera ngati mulibe chidaliro pa iwo. Maphunzirowa ali ndi chiopsezo chogwera, chomwe inu muvomerezana, ndi chovuta kwambiri kwa inu tsopano. Pali maphunziro ochuluka a amayi aang'ono, komwe makamaka, masewera amawongolera, pali mapulogalamu apadera kwa amayi apakati m'magulu a masewera. Kuchita magulu ang'onoang'ono ndi kosangalatsa, kosangalatsa komanso kotetezeka. Ngati mukufuna kuchita izi, palinso malamulo osavuta omwe akulimbikitsidwa kutsatila pamene mukuyamba maphunziro.

• Zophunzira zizikhala nthawi zonse: 3-4 nthawi pa sabata.

• Kutalika kwa maphunziro ndi mphamvu zawo ziyenera kuwonjezeka pang'onopang'ono.

• Ngati simukuchita masewera olimbitsa thupi musanayambe mimba, ndiye kuti ntchito yoyamba iyenera kukhala yaitali. Kuwonjezera katunduyo pang'onopang'ono ndi pang'onopang'ono. kudzifunsa nokha ngati katunduyo ndi wamkulu kwambiri.

• Maphunziro onse ayambe ndi zochitika zofunda, kutsiriza ndi kuchita masewera olimbitsa thupi.

• Gawo lalikulu pa maphunziro oyambirira salidutsa mphindi zisanu ndi zisanu ndi ziwiri.

• Muyenera kuchita. Valani zovala zabwino, pangani nyimbo zosangalatsa.

Samalani ndi njinga! Musasankhire zolembera zazitali komanso zoyenda

• Pewani kutaya madzi m'thupi. Imwani madzi musanaphunzire, musamangidwe m'mimba yopanda kanthu.

• Samalani ndi umoyo wabwino mutatha kuchita masewera olimbitsa thupi. Kuthamanga mtima, kufooka, chizungulire kungasonyeze kuti katunduyo ndi wapamwamba kwambiri kwa inu.

• Funsani dokotala ngati zizindikiro zilizonse zikuwoneka zosasokoneza ndipo musapite kwa nthawi yaitali.

• Khalani wochenjera, ngakhale mutanyamula ngati chombo cha crystal, kupeŵa kuchitapo kanthu kokha, kulibe ntchito.

Tiyeni Tiyambe

Kotero, iwe unaganiza kuti udzipangire wekha. Yambani ndi kuchita masewera olimbitsa thupi: kuyenda pamalopo, kutembenuza mutu ndi thunthu m'njira zosiyanasiyana, kukulitsa mikono kumbali. Mu njira yowonetsera amayi, mukhoza kuphatikiza zochita zosavuta.

Mphaka

Yesetsani kuchepetsa kulemera kwa msana. 1. Kuyamba malo: kugwada ndi chithandizo cha manja. Sungani minofu yanu yakumbuyo. 2. Bendani msana, tchepetseni mutu ndikupweteka m'mimba ndi matako. 3. Pang'onopang'ono chitonthozeni minofu ya m'mimba ndikubweranso ku malo oyambirira. Musafulumire, bweretsani ntchitoyi katatu.

Sungani

Yesetsani kuchita zinthu zolimbitsa thupi. 1. Yimilirani molunjika, khulupirirani chinthu chilichonse pamlingo wa belt, pewani pang'ono. 2. Tengani mwendo wina pang'onopang'ono mmbuyo (pafupi madigiri 45), pang'onopang'ono muwuperekere kwala. Bwerezani nthawi 10 pa mwendo uliwonse.

Kutembenukira

Yesetsani kulimbitsa minofu ya oblique ya m'mimba ndikumasula ndi kupumula msana. 1. Imani mwendo, miyendo paphewa-kupatukana padera, manja patsogolo panu. 2. Pang'onopang'ono mutembenuze thupi kumanja, kenako kumanzere. Bwerezani zochitika 10 nthawi iliyonse.

Mchira

Yesetsani kulimbitsa minofu ya oblique ya mimba ndi minofu yambiri ya kumbuyo. 1. Pembedzani ndi chithandizo cha manja anu. 2. Tembenuzani mutu wanu kumanja ndikuyang'anirani pamapewa anu. 3. Zomwezo - kumanzere. Bwerezani nthawi 10.

Butterfly

Yesetsani kuti muwonjezere chiuno ndi pakhosi. 1. Khalani pansi, kwezani miyendo yanu, kuphatikiza mapazi anu ndikugwedeza mawondo anu kumbali. 2. Yambani pang'onopang'ono minofu ya kubuula ndi mkatikati mwa ntchafu, kuyesera kugwira mawondo a pansi. Gwira miniti imodzi. Bwerezani katatu. Lembani ntchitoyi ndi machitidwe kuti muthetse mitsempha ya m'khosi, paphewa, pamtunda ndi m'munsi.

Kupuma kwa khosi

1. Khalani pansi ndi miyendo yanu inadutsa. Kuti mumve mosavuta, mukhoza kuika ang'onoang'ono odzigudubuza pansi pa mawondo anu. Pumirani mwakachetechete komanso mozama, pumulani. 2. Pezani malo amkati, manja, mapewa. Sungani msana wanu molunjika. 3. Tsatirani maulendo angapo oyendayenda pamutu kumanja ndi kumanzere. Bweretsani kasanu.

Kutulutsidwa kwa chovala cha pamapewa

1. Landirani malo oyambira, monga momwe munayambira kale. 2. Kwezani manja anu mmwamba. 3. Pansirani manja anu. Dziwani kuti kuchita masewera olimbitsa thupi sikuyenera kuchitika pambuyo pa sabata la 34 la mimba, nthawi zina ikhoza kuyambitsa kubereka msanga.

Kutsegula chikwama cha mimba

1. Kuyamba malo: gwadirani ndi chithandizo cha manja. Sula khosi lako, puma bwino. 2. Gwiritsani nsana yanu kuti tizilombo tomwe timapanga tizilumikizidwe tomwe timayang'anitsitsa. 3. Gwiritsani ntchito malowa kwa masekondi angapo, kenako pumulani ndikukhala bwino. Bwerezani zochitikazo nthawi zisanu ndi ziwiri.

Kutulutsidwa kwa kumbuyo kumbuyo

1. Kuyamba malo: khalani pansi, gwiritsani nsana wanu kumbuyo. Mukulitsa miyendo yanu, kenaka ikani manja anu pa mawondo anu. 2. Tembenukira kumanja, gwiritsani bondo lanu lakumanja ndi dzanja lanu lakumanzere. 3. Pezani kumbuyo kumbuyo, kubwerera ku malo oyamba. 4. Bwerezaninso chimodzimodzi ndi kutembenukira kumanzere. Bweretsani maulendo 5-8.

Muzichita masewera olimbitsa thupi

Lembani pambali panu, gwadirani. Khalani bwino, mukhoza kuika mapiritsi ochepa pansi panu. Kupuma bwino, kuyerekezera. Yambani kupumula pang'onopang'ono thupi lonse - kuyamba ndi nsonga zala zazing'ono, pang'onopang'ono "mutanthauzire" mpumulo wachisangalalo mmanja mwanu, khosi, ngakhale nkhope yanu. kulemera kwa thupi sikumverera, ndizosangalatsa kwambiri kuchita izo. Mtolo pamalumikiza ndi ochepa, kuyenda kumakhala kosavuta komanso kosavuta. Muyenera kuchita kawiri pa sabata. ravilo, madzi mankhwala amalangiza kuyambira ndi theka lachiwiri la mimba pali contra-zizindikiro, pamaso pa zomwe ndi osafunika ku dziwe losambira Zikuphatikizapo ..:

• kudzikuza:

• Kupuma pang'ono:

♦ kuthandizira madontho;

• Kusintha kwa kutentha kwa thupi mutatha kuchita masewera olimbitsa thupi.

Kuphunzitsa m'madzi, zofunikira zimakhala zofanana ndi "pa nthaka": samalirani za thanzi lanu, mvetserani kukumverera - tulukani m'madzi mwa chizindikiro chochepa cha malaise.

Pangani kubereka mosavuta!

Ngakhale ngati mulibe nthawi yokwanira yopanga masewera kapena kupita ku dziwe, samverani zochitika za Kegel, zomwe mungalimbikitse minofu ya m'mimba, kuphunzira momwe mungayendetsere komanso kuchepetsa kuchepetsa kubereka. Pali lingaliro lakuti amayi achichepere omwe ankachita masewerawa anali ndi nthawi zochepa zowonongeka m'matenda omwe amachitika panthawi ya kubadwa kwa mwana. 1. Yesetsani kuletsa kuyambitsa, ndikuyambiranso. Bweretsani kasanu. Ngati mutapambana, yesetsani ntchitoyi - ingodulani ndikutsitsimutsa minofu ya pansi. Yambani ndi kubwereza 10 kangapo patsiku, kuonjezera mpaka 50 kubwereza njira imodzi. 2. Kenako fufuzani mitsempha ya pakhosi pamasekondi asanu, kenako pumulani. Bweretsani kasanu. Pang'onopang'ono kuonjezera nthawi ya mitsempha yosakanikirana. 3. Bwerezani machitachita a Kegel m'malo osiyanasiyana: osati kukhala pa mpando, komanso mu malo ochepa, mu Turkish. Ndipo kumbukirani kuti kuti mupindule bwino komanso kuti mupambane bwino, mtima wanu wamkati ndi wofunikanso. Mimba si nthendayi, choncho khalani achibadwa komanso osasuka. Pitani mofulumira momwe mungathere, pewani mofulumira momwe mungathere kayendetsedwe kadzidzidzi, kudumphira, komanso, kugwa, kuphulika ndi kukweza zolemera. Yendani kwambiri, mvetserani nyimbo zabwino, pitani ku masewero, museums ndi mafilimu, mukakumana ndi abwenzi ndi abwenzi. Zonse zomwe mumakonda, monga mwana wanu!

Aqua aerobics complex

Pulogalamu ya maphunziro ambiri kwa amayi aang'ono amaphatikizapo makalasi ogwiritsira ntchito madzi. Ngati simunayambe kulowa mu gululi kapena mumakonda kuchita nokha, ndiye kuti mukhoza kuchita zotsatirazi zovuta.

1. Bodza kumbuyo kwako ndi kumasuka, madzi amathandiza thupi lako mofatsa, kuliponyera pamwamba. 2. Tengani mpweya waukulu ndikugona pansi pamadzi. Yambani manja ndi miyendo yanu. Gwira malo awa kwa masekondi angapo. Pang'onopang'ono pitani ku mapazi anu. 3. Tengani mpweya wakuya, yanizani miyendo yanu ndi manja anu - tengani "mphuno". Gwiritsani mpweya, khalani pamalo omwewo kwa masekondi pafupifupi 20 Imani pambali pa mbali Yambani zolemera kuchokera ku zidendene zala. Imani ndi nsana wanu kumbali, sungunulani miyendo yanu kutsogolo kwa madzi pamwamba pa madzi, gwiritsani ntchito mkunyoza, tembenuzirani kumanja ndi kumanzere, bwerezerani maulendo 10. Bodza kumbuyo kwanu, manja atambasula pamtengo Pang'onopang'ono ndikuyesera kusapuma, kusambira, kugwira ntchito Wotopa? hanker.