Bonisa kwabesifazane abakhulelwe: 3 senyanga

Ngifuna wazi zisuka ukuthi bonke abesifazane isimo banqatshelwe okwenza isethi efanayo umzimba Gymnastic. Ochwepheshe zibahlukanise ngu trimesters, okuyinto ngempela ucabangela izici bokuphila umama okhulelwe, inqubo sokukhulelwa, ubunjalo kanye ukushuba umsebenzi. Ukuze ugcine umzimba wakho isesimweni esihle futhi abe isikhathi esiyizinyanga eziyisishiyagalolunye ukuma okuhle, ngiyasho esihle sempilo, nokubeletha wabe esethunyelwa kalula, ngifuna ukunikeza umzimba abakhulelwe 3 senyanga.

Ngakho, kule nkathi owesifazane esondela womama, Sisu siya makhulu, kodwa ukwenza ukuvivinya umzimba ngesikhathi sokukhulelwa kuya kuba nzima. Ngakho-ke, iza ukusiza ezikhethekile ibhola Gymnastic ngokuthi fitball, okuyinto yakhelwe lula, ngempumelelo, ezithakazelisayo futhi self-kuhambisane nesivinini sokufunda komfundi umsebenzi. Abaqeqeshi Zintathu izinhlobo amakilasi ngalesi ibhola, okuyinto wayegxila esifubeni, ezingalweni, emathangeni nezinqe ne.

Kanjani ukuqala ukuzilolonga abakhulelwe 3 senyanga? Okokuqala nje, kudingeka singagcini izinsimbi ezisindayo kakhulu 1 kg. Hlala phezu ibhola bese ugobisela ingalo yakho ngesikhathi izikhathi 10 ngamunye. Ngemva kwalokho, ukuthuthela phansi, thatha isikhundla Turkish, welulele izingalo, ukwangana ibhola ngezandla zakhe, futhi uqale atishaye cindezela. Nalaba umzimba kuqinisa kahle imisipha pectoral nezingalo.

Umzimba for senyanga abakhulelwe 3 zenzelwe emathangeni nezinqe. Udinga ukuba alale phansi futhi ubeke ngonyawo olulodwa phezu ibhola, bese zenza kube umfutho isiyingi noma sigawule liye phambili nasemuva imizuzu 1 noma 2. Khona-ke, kudingeka ukuba ahlale umsebenzi ibhola nendawo izinyawo ukhalo kancane ebanzi ukuze kuncishiswe umthwalo. Hands kufanele ukudonsa at esifubeni ezingeni, bese uqala ukushintshanisa ukhalo izikhathi 10, kuqala ilungelo bese kwesokunxele. Uma uzizwa ubuhlungu lapho enza lesi sivivinyo ke wabeka izandla zakhe phezu ibhola ukuze kube lula wanezela.

Ladies ungakhohlwa ukuthi ukuvivinya umzimba abakhulelwe 3 senyanga kufanele kwenziwe ngomusa, ngaphandle ukunyakaza kungazelelwe, kufanele uqale uxoxe ngalokhu nodokotela wakho. Kufanele kukhunjulwe ukuthi izivivinyo kule eside kungabangela ithoni lesizalo. Kuleso simo, uma ukuba azizwe engakhululekile noma ubuhlungu, noma ukubamba iqhaza ishayela, kunesidingo esiphuthumayo zaba enza umzimba Gymnastic. Udinga ukwazi ukuthi awukwazi ukuhlanganyela emsebenzini ngokomzimba ukuze toxicosis ngokwanele evelele, yizifo ezingamahlalakhona, kuba polyhydramnios, kanye khona ukopha.

Khona-ke onjani umsebenzi ungenza kwabesifazane abakhulelwe? Kulokhu kungcono ukwenza ukuphefumula izivivinyo, ozokusiza ukuba sibhekane ngokuphumelelayo nezinhlungu ezinzima kanti uyinciphise ubuncane. Ukuqala sika ukusebenza diaphragm, le ndawo yesandla sakho kwesokunxele esiswini nesifuba kwesokudla. Kulesi sikhundla, kufanele sengidonsa umoya bese exhale. Udinga ukuqinisekisa ukuthi lapho ukuhogela lift kuphela esiswini sakho, kepha esifubeni kufanele ngempela isilungisiwe. Udinga ukuphefumula kuphela ngokusebenzisa ekhaleni.

Okulandelayo zaymomsya ukuphefumula thoracic. Beka izandla zakho phezu emaphethelweni, ukuze izindololwane zakho wabheka bacondze etindzaweni letehlukene. Lapho ukuphefumula kufanele wenziwe izikhathi ezingaki ukuze izindololwane Ngafaka bacondze etindzaweni letehlukene, kepha esifubeni esiswini wahlala izimele. Ngemva kwalokho, zama isivivinyo esilandelayo, ngokubeka isandla esisodwa esifubeni sakhe omunye esiswini sakhe. Udinga ukuphefumula ukuze esifubeni inspiratory kwasuswa, isisu zase zihleliwe. Kumele kuqashelwe ukuthi le iqoqo umzimba okufanele kwenziwe ngayo imizuzu engaba ngamashumi amathathu bese ubuka uphefumulele phezulu, awukwazi ulibale, ngoba-ke ingane bangezwa hypoxia.