Musatenge mpweya wanu pamene mukuchita zozizwitsa, mwinamwake mwanayo azivutika chifukwa cha kusowa kwa mpweya, ndipo mafuta sangathe kuwotcha pansi pa khungu.
Zovala za maphunziro siziyenera kuyimitsa chifuwa, kusokoneza kupuma kwaufulu.
Musati muchite mpweya. Ndi masewera olimbitsa thupi, kutentha kwa thupi kumatuluka. Ndipo sayenera kupitirira 38 ° С! Simungadziwe kuti ndiwotentha, chifukwa mukupuma kwambiri ndi thukuta. Choncho, tenga mapepala pakati pa njirazo ndipo musapereke zonse zabwino!
Imwani madzi amchere (popanda mpweya) musanayambe, mutatha kapena mutatha kuchita masewera olimbitsa thupi, ndikuganizira zakumva ludzu: musamathetse madzi!
Ganizirani za ubwino ndikupuma nthawi zambiri. Mvetserani mwatcheru kumverera kwanu ndipo musamadzilepheretseni nokha. Pewani kuchita masewera olimbitsa thupi, ngati muli ndi ululu kapena chizungulire, mumamva bwino, ntchentche zakuda musanayambe kuona. Muyenera kukhala ndi mphamvu zokwanira kuti muphunzitse!
Musakakamize zochitika. Ngati musanayambe kutenga mimba kwa miyezi isanu ndi umodzi, perekani zozizwitsa maminiti 20 katatu pa sabata. Kodi nthawi zonse amatha miyezi itatu asanayambe kutenga pakati? Mukhoza kuphunzitsa nthawi zambiri, ndipo nthawi ya makalasi ikuwonjezeka mpaka theka la ora. Azimayi osatetezedwe ayenera kukonda ntchito zamadzi monga madzi aerobics kapena kusambira.
Funsani ndi dokotala wanu. Funsani ngati n'zotheka kuti mukhale okhwima, ndipo ndi zinthu ziti zomwe muyenera kuzipewa makamaka. Pambuyo pophunzitsidwa, panali malo? Uzani katswiri wamagetsi mwamsanga!
Pakati pa mimba yonse, sankhani ...
Kupotoza ndi kutayika - amatha kubweretsa chiberekero.
Kuthamanga kwachisokonezo (kudumphira, kuthamanga, kuthamanga, masewera akuluakulu) ndi masewera (kukwera mapiri, kuthamanga kwa madzi, kuwombera, kutchirepa snowboard, tennis, kukwera mahatchi, sikwashi, njinga, masewera, ma rollers): zikhoza kugwa kapena mimba yako.
Kusuntha kolimba ndi kusambira mu kusambira - palibe kudula, mkuwa ndi butterfly! Kuthamanga kwakukulu kumbuyo sikuyenera kulekerera (makamaka pamene akusambira "galu-ngati"): ndi kovulaza m'chiuno (icho chimakhala ndi katundu wolemera chifukwa cha kuchoka kwa mphamvu yokoka pamene mimba ikukula.) Ndibwino kuti amayi azisambira ndi bere. Kumbuyo kwake, makamaka kudumphira mutu wake pamphungu.
Kujambula ndi kuthawa sikungolandiridwe chifukwa chochedwa kupuma, kuopsezedwa kwa mpweya wa oxygen, kupsyinjika kwapanikizidwe ndi chiopsezo chotaya chidziwitso pansi pa madzi: kukhumudwa si zachilendo kwa amayi apakati.
Mu yoga, asanas mu phokoso lopotozedwa (miyendo pamwamba pa mutu) ndi kutambasula mwamphamvu (kungabweretse pathupi) silololedwa.
Kukwezera zolemera ndi katundu wambiri pamimba ndi kumbuyo, kugwiritsa ntchito zipangizo zamagetsi ndi lamba kumachiuno.
Kuyambira ndi 2 trimester
Pewani kuchita masewera olimbitsa thupi kumbuyo kwanu (mu chikhalidwe ichi chiberekero chimakankhira mitsuko ikuluikulu, ndipo mwanayo amapeza njala ya oxygen) ndi kuyima (zoipa kwa mitsempha): m'malo mwazochita zomwe zakhala zikukhala ndi chithandizo chambuyo ndi mawondo ndi chithandizo cha manja.
Musagwiritse ntchito zolaula monga squats ndi zakufa.
Nthawi yomweyo yesani kugwiritsa ntchito pa makina a cardio, kumverera zizindikiro zoyamba za kutopa.
Mu 3 trimester
Pewani kuchita masewera olimbitsa thupi chifukwa cha chiopsezo chotambasula khungu - striae. Nthawi zambiri amawoneka m'malo odziwika bwino: m'chuuno, m'munsi kumbuyo ndi sacrum komanso otchedwa striae. Koma m'mayi am'mbuyo amaika patsogolo maphunziro awo kale (progesterone yonseyo yayesedwa)!