Yoga kwabesifazane abakhulelwe (2 ngethemu). Ukufaneleka kwabesifazane abakhulelwe (2 ngethemu)

Ukukhulelwa - kwesikhathi emangalisayo kakhulu futhi ebalulekile empilweni yowesifazane. Emahlombe umama okhulelwe uyaphumula umthwalo ezimbili - i-impilo yabo, ukuphila, futhi impilo kanye nokuphila umntwana esikhathini esizayo. Ngakho-ke, ngesikhathi sokukhulelwa kubaluleke kakhulu uzigcine isesimeni esihle ngokomzimba, ngoba phambi elinde novivinyo - ebeletha. Ngaphezu kwalokho, ukuvivinya umzimba kungakusiza ukuba ulondoloze figure enhle ngemva kokubeletha.

Ezemidlalo I-umama okhulelwe

Abesifazane abakhulelwe kubalulekile ukuthola bona iqoqo umzimba ukuthi uzokunika amandla, inhlalakahle kanye kuzoba mnandi.

umama okhulelwe izizinda ewusizo eside. Ukuze sizuze kuzona kwaba esiphezulu, kufanele banakekele Izicathulo ukuthi kuzovimba ukukhathala imilenze. ngempumelelo kakhulu ukuhamba up ngezitebhisi. Udinga uphefumula ekhaleni lakho exhaling kancane, ume nokuma, njengoba lokhu diaphragm usebenza izikhandle kakhudlwana ekufuneni, okuyinto ebaluleke kakhulu sokuthuthukisa efanele umbungu.

Akubona bonke ezemidlalo afaneleka kwabesifazane abakhulelwe. Kakhulu contraindicated: nokunwetshiwe ngebhayisikili, ukugwedla, esebenzayo umdanso aerobic, Ukushushuluza, ukushushuluza kuqhwa kanye nehhashi ogibele, iyiphi ukuzivocavoca ezidinga ukuzelula kancane noma okungazelelwe ukunyakaza ngokweqile, kanye nalabo lapho izimisele kakhulu emuva.

Lapho ukuqala abaqhuba

Isikhathi esingcono kakhulu kwaThengakalula - lena senyanga yesibili. Phakathi nale nkathi, ekusebenziseni eliphezulu kwabesifazane ukuqina, ikakhulukazi ewusizo yoga kwabesifazane abakhulelwe. 2 senyanga - kuyisikhathi legolide umama okhulelwe. Toxemia futhi kungazelelwe kwemizwelo iphelile, uzizwa kangcono kakhulu kunezinye ekuqaleni sokukhulelwa, bese sekuyisikhathi nizenze, ukuze uqinise impilo yabo futhi ulungiselele lokuzalwa oluzayo. Ungakhohlwa ukuthi umthwalo kufanele kube ngokulinganisela, kodwa njalo.

Ukufaneleka ngoba umama okhulelwe

Vimbela varicose emithanjeni, edema, ngcono nemizwelo futhi ubuthongo, wehlise back ubuhlungu, ukuqinisa imisipha floor kwezitho zangasese futhi ulungiselele umzimba sokubelethisa kungasiza ukuqina kwabesifazane abakhulelwe. 2 senyanga - kwesikhathi ephephile futhi evumayo kakhulu emisebenzini efana nale, uma zonke ukuqhutshwa ngaphandle izinkinga.

Ukuqeqeshwa emanzini - uhlobo olulodwa engcono umzimba kwabesifazane abakhulelwe. Amakilasi echibini ukuqinisa imisipha emuva kanye nabezindaba, isikhumba kuba nokunwebeka ngaphezulu. Ukuthuthukisa kwegazi webele, ukubhukuda ikhuthaza lactation ezinhle ngemva kokubeletha. Diving ukulungiselela yokushodelwa umoya ukuze ingane ngesikhathi sokubeletha kuvimbela hypoxia fetus.

A ithuba elikhulu ukulungiselela sokubelethisa fitball kuyinto kwabesifazane abakhulelwe. ku ibhola umzimba ukusiza ukugcina unenkululeko yomgogodla, okwenza amalunga omzimba mobile ngaphezulu, ukuqeqesha imisipha floor kwezitho zangasese. Ngaphezu kwalokho, kuyinto zokuvimbela omuhle kakhulu hemorrhoids.

Kusukela cardio ezimbili kuphela Site self-ucwaningo. Ungaya uhamba kaningana ngesonto imizuzu 30-40. Zama ukugcina ngisho ijubane futhi ngesivinini elikuvumela ukuba ujuluke kancane, udonsa kakhulu umoya. Ungaya Ukuhamba kwe-Nordic.

Enye - kuyinto ukuzivocavoca ekhaya phezu ukuzilolonga kwe-elliptical. Umsebenzi kuso Ukugunda izinyanga eziyisithupha. Khetha ukuzijayeza Imodi nge ongaphakeme ukuze umfutho ophansi, unyakazisa eselishova kumele kushintshwe ukuze ngesikhathi Amazing, ungazi touch isisu umshini.

A ukuzivocavoca ezimbalwa ezilula ngokomzimba kwabesifazane abakhulelwe, okungase kwenziwe ekhaya:

1. Mahi umlenze. Ngaphakathi a khundla ezithandwa ohlangothini engezansi umlenze goba bese uyaqondisa phezulu. Thina baphathe ngamakheshi eziningana umlenze, okuyinto phezulu. Khona-ke kudingeka silungise umlenze eliphezulu emoyeni, edonsa emlenzeni wakhe phansi ngqo. Phinda, ukushintsha izinhlangothi. Lo msebenzi iqinisa imisipha ebusweni okukhulu kwangaphakathi kanye lateral senyonga.

2. Planck. Bamba wayibhinca endaweni on izinzwane zakho futhi ngemilenze okwesikhathi umoya ambalwa. Ukuzivocavoca kuqinisa imisipha emuva, cindezela bese izandla.

3. Omunye izivivinyo ephumelelayo kakhulu kwabesifazane abakhulelwe wenziwa a mermaid ukuma nge izingalo welulela phezulu. Izandla yanjalo kwehlisa ikhanda lakhe. Lokhu kuqinisa webele ezinhle.

4. Ephelele ephumula ukuma okunjalo: ezinqeni kukhona on izithende zabo. Uma yelulwa phambili, kubalulekile ukuzama zithinta ebunzini lakhe ngokumelene phansi. Lapho ukwenza ukuzivocavoca esiswini lehla phansi phakathi kwamadolo akhe.

ephephile Ukufaneleka Imithetho

Phakathi nale nkathi, kumelwe ukhethe i-umzimba ngendlela efanele, ulalele umzimba wakho futhi ungahlukumezi kokuvivinya umzimba. Ukufaneleka umama okhulelwe kuyoba usizo ngaphansi ezinye izincomo elula kodwa ebaluleke kakhulu.

- Gcina umbhalo walokho kwenhliziyo, akufanele idlule 130 ngomzuzu. Lapho tachycardia siba sibi igazi eligciniwe, begodu i-fetus sintula umoya-mpilo.

- Noma iyiphi imisebenzi engaholela ukuwa futhi ukulimala, kuthiwa contraindicated kubantu besifazane abakhulelwe.

- In previa placenta, ohlukanisa i-anemiya yanoma yimuphi umsuka, kanye ukuba khona ingozi kwesisu livinjelwe ukushaja kwabesifazane abakhulelwe. 2 senyanga ezimweni ezinjalo kumelwe zenzeke ngomoya ophansi futhi ngaphandle ukucindezeleka okungadingekile.

- Uma phakathi nesimiso kukhona ukukhathala eqinile, kukhona indawo ngeminjunju ahlukahlukene, iphika noma isicanucanu - ukuqeqeshwa kufanele simiswe ngokushesha.

- Kuyadingeka kahle ukukhetha izivivinyo kwabesifazane abakhulelwe. 2 senyanga - inkathi engafanele ukuqeqeshwa elele emhlane, kusukela kulokhu Ubukhulu anda kwesibeletho iqala ukuba siqhubeke vena cava. Ukucekelwa ngenxa yalokhu igazi eligciniwe kungaholela niphele amandla owesifazane nomntwana bayojabulela yokushodelwa umoya.

- Obonisa esiswini kufanele ayifakiwe kanye. Umphumela kungenzeka kahle kwegazi, okwandisa ingozi yisisu.

- Kuyadingeka ukuba banakekele eliphezulu ezemidlalo izingubo, ozokusiza ziphathelene kahle. Ngokukhethekile kufanele ikhokhwe esifubeni, ngenxa yobukhulu lenyuka kakhulu futhi ngakhula nozwela iminyakazo ethile kungabangela ubuhlungu.

Izimo for umsebenzi

Ukufaneleka kwabesifazane abakhulelwe wehlukile ngempela. Wonke umuntu wesifazane bangakhetha ukuthi yini esifanele wakhe: Ukuvivinya umzimba ngendlela, amanzi Ukuvivinya umzimba ngendlela, yoga, kutivocavoca, nabanye.

Kodwa okufanele siyikhumbule ngoJehova ezinye Izimo:

- yizifo ezingamahlalakhona, izifo esimiso senhliziyo nemithambo yegazi, okuyizinto esigabeni acute;

- Izifo ukuvuvukala futhi ezithathelwanayo, okuyinto zenzeka acute ikakhulukazi lapho ukhulelwe;

- e toxemia ezinzima;

- a Ukuvivinya kuyingozi kakhulu kwabesifazane abakhulelwe kanye high blood pressure;

- Ungazivocavoci lapho hypertonicity kwesibeletho, lesizalo ukopha.

Yoga for umama okhulelwe

Indlela emangalisayo qobo ukubhekana ingane esizayo, ukudala izimo ezikahle ukuze ukuthuthukiswa avumelanayo imvuthuluka ukuthuthukisa isimo sabo ezingokomzimba nezingokwengqondo kuyinto yoga.

Efaneleka kakhulu ngalesi sikhathi kuyinto yoga ekhethekile kubantu besifazane abakhulelwe. 2 senyanga - isikhathi esingcono kakhulu imisebenzi enjalo. Isakhiwo umzimba kwabesifazane abakhulelwe akudingeki ukuthi run elele emhlane wakhe. Ikakhulu igxile ukuphefumula ngendlela efanele futhi ikhono uphumule, okuyinto ezuzisa kakhulu umama umntwana.

Enye plus yalezizifundo - wukuthi emva kwabo ngeke uzizwe ukukhathala noma ukukhathala. Yoga kuzokusiza ufunde indlela yokuphatha hhayi kuphela umzimba wakho kodwa futhi umoya. amakilasi avamile kusize ekunciphiseni ubuthi ukubonakaliswa, kuncishiswe ingozi elula izimpawu, yenza kube lula yokukhulelwa kanye kwesikhathi kwangemva kokubeletha. Uyothola bayakhohlwa ezifana izinkinga obucayi njengoba ukuqunjelwa kanye hemorrhoids. Welulekela futhi ezimazombe, abenza i-yoga, kuzosiza ukuthuthukisa umzimba futhi ukugaya.

Ngenxa aluthola ngesikhathi umsebenzi eguquguqukayo kanye plasticity, umama okhulelwe kuyoba lula ukuthola isikhundla ukhululekile nalapho esesikwa, kanye ukuphefumula isu elikhethekile uzokwenza inqubo kancane ubuhlungu. Uma ongayijwayele lo mkhuba, ungazama yoga Wabasaqalayo.

Ukuze ukushaja ekuseni, futhi efudumele emini ngeke asondele umsebenzi eziyinkimbinkimbi ezifana:

1. Intaba Pose isidumbu pose asize umzimba uphumule. Okokuqala kwenziwa ngendlela elandelayo: babe ngqo, ukunwebeka kwemisipha ngokuphelele yonke imisipha, bese uphumule. Ukuze aveze isidumbu kudingeka abalale phansi bese uzama uphumule umzimba wakho wonke.

2. Pose esihlahleni. Lokhu kusiza ukuqinisa imilenze emuva, inikeza unenkululeko lamanyonga nemisipha imbilapho. Imile udinga ukuba nzima wonke umzimba futhi izandla zakhe yakhishwa, nge udonseleka izinyawo phansi. Ukukhulisa umlenze wakhe izimisele ngesikhathi edolweni, yonyawo lwalo ngaphakathi senyonga kwedolo kufanele iqondiswe ekufezeni. Esiqhutshwa isikhundla imizuzwana embalwa, bese ubuyela ukuqala isikhundla.

3. Ukuzivocavoca "Cat" futhi "Inkomo". Inhlanganisela yalawo postures kusiza ngokuphelele ukubhekana nokucindezeleka emhlane. Ukuze wenze umsebenzi udinga ukuba ngivuke lakho konke okuhamba ngezine, izandla kufanele kube ngaphansi emahlombe akho, ukhalo namadolo ahambelana. Ingabe 10 nomoya sengidonsa umoya bese exhale, Arch yakho kancane phansi, isiyaphuma yomgogodla phansi. Kulesi sikhundla, udinga ukuhlala umoya eziyishumi. Khona-ke spin is engonxantathu phezulu okwekati, futhi ahlale kuleyo ndawo isikhundla ama-akhawunti 10.

4. Indlela oma esihlalweni. Kusukela imile a sigobe wehlise ngokwakho ukuze kulesi sikhundla, kwaba ezikahle ukuba 5 nomoya. izandla Direct usukume ngemuva iqondile. Phinda 3-4 izikhathi.

5. Pose iqhawe. Lokhu kuqinisa imilenze futhi kuthuthukisa indlela omi ngayo. Udinga ukuba zihlale phansi ngamadolo akhe amlethela ndawonye, ngaphandle izinyawo. Taz ivinjelwe ukuze izibunu babehlala phansi.

6. Pose Butterfly kuvula ezinqulwini iqinisa imisipha phansi okhalo. Sihlezi Phezu mat, ngobumnene donsa isithende ukuze ithambo pubic, amathe ezinyawo ngesikhathi esifanayo isidingo uthintane. Welulekela kufanele kube ukhululekile e imbilapho.

Yoga for wamaphaphu ukulethwa

omama Ngokuvamile okhulelwe ibhekene nenkinga enjalo: ukuzalwa iseduze, kanye imvuthuluka engafuni Roll ikhanda phansi. Isethi ekhethekile yoga kuyosiza ingane ukuthatha isikhundla okufaneleka kakhulu kunokunye. umphumela Excellent unika inversions: a handstand ekusekeleni birch, ibhuloho. Kodwa lezi umzimba kukhona kuphela ezifanelekela omama, ngubani babehilelekile ngaphambili. yoga usizo ukuqinisa odongeni lesizalo, kunciphisa ingozi wazalwa kungakabi isikhathi. Phakathi umsebenzi kuthuthukisa kwegazi kwesibeletho kanye ukhalo, waqina emuva imisipha emgogodleni. Ngenxa yalesi ingane kulula ukuthutha e esizalweni sikamama.

Isethi umzimba ukuqinisa imisipha floor kwezitho zangasese kuwenza nokunwebeka ngaphezulu, futhi ubangela ndima kulula umntwana ngokusebenzisa emgudwini wokuzala. Ngaphezu kwalokho, imisipha futhi iqine ngemva kokubeletha bounce back ngokushesha okukhulu.

yoga umzimba Special okuhloswe ngaso ukuqeqesha imisipha perineum futhi esithweni sakho sangasese. Lokhu kunciphisa amathuba edwengula bokubeletha. Lesibhedlela amakhono awusizo kakhulu atholwe esishubile futhi imisipha endaweni obuseduze.

Isikhathi esingcono kakhulu sokuba amakilasi

Kahle kahle, udinga ukuqala ukuqeqeshwa ngisho ngesikhathi banalo mbono. Kuleso simo, uma ungenayo isikhathi, khona-ke kunoma yisiphi isigaba sokukhulelwa kuyoba usizo yoga ekhethekile kubantu besifazane abakhulelwe. 2 senyanga lapho midsection ingenkulu kakhulu nokuba okuhle ngokwanele, kuba inkathi evumayo kakhulu ukuqala izifundo.

Ungakhohlwa mayelana ngokuqapha

Phakathi ekukhishweni asanas kufanele ziqashwe ngesimo sabo. Noma yimuphi kabi noma ubuhlungu - isibonakaliso i ukumisa ngokushesha umzimba. Ngemva amakilasi, kufanele kube khona ukugula, ubuhlungu kanye nezinye emizweni ezingezinhle.

Ungakhohlwa ukuthi pose ku esiswini abakhulelwe contraindicated. Gwema izikhundla lapho kuyadingeka ukuze agobe emuva kakhulu. Uma unomuzwa wokuthi umsebenzi ungakwazi ukukhokhela, ungakwazi ukuncika ihlezi phezu kwesihlalo noma udonga. Ngokucophelela ulandele esisuka, kumelwe kwenziwe kancane kancane futhi ngokucophelela. Uma ungazange wadlala ezemidlalo ngaphambi, banake izivivinyo ezikhethekile kwabesifazane abakhulelwe. 2 senyanga - ngesikhathi lapho umzimba wakho kuyoba bushelelezi namandla umthwalo uyathethelela.

Ngaphambi ukuqeqeshwa okudingekayo ukuze bonana nodokotela wakho kuqala. Nakuba i-yoga ngesikhathi sokukhulelwa kubhekwa ephephile, kodwa kufanele uthole imvume kadokotela, ngoba kuphela uyazi umlando wakho wezokwelapha kanye izimo ezithile eziqondile.

Uma kungekho contraindications, ngalesi sikhathi izongenisa kuphela zisebenzisa i-yoga kwabesifazane abakhulelwe. 2 senyanga - ngesikhathi lapho ingozi kwesisu ancipha kakhulu, lona wesifazane bengahlushwa nesicanucanu ukukhathala, umzimba uye zijwayele isimo esisha, okusho ukuthi ungaqala uhlelo lokuzivocavoca ngokuphepha. Baxoxelane, khumbula ubuze udokotela wakho.

Izici ekusebenziseni

Phakathi nenkathi yokukhulelwa, ngaphansi kokuqondisa nomqeqeshi afanelekayo kufanele sigcwaliswe iyiphi imisebenzi ngokomzimba, kanye yoga amakilasi. Wabasaqalayo kumele ithuthukiswe isethi okhethekile umzimba njengoba ukuzikhandla ngokomzimba engavamile - kuyakhandla ngoba umzimba female.

Akumele unike konke okuhle ngokugcwele ukuqeqeshwa, konke okuhle ngokulinganisela. Bonisa lapho aboshezelwa esiswini noma ingcindezi kakhulu esifundeni okhalo, kufanele indiva.

Okokuqala, ukuqala ukwenza, kudingeka ufunde indlela umhlaba ngokushelela futhi uvuke ngobumnene. Ungakhohlwa ukuthi umsebenzi akufanele ubuhlungu, akudingekile ukuba nzima ngokungadingekile, ukunyakaza okumelwe ingaphazamiseki futhi ibe elithambile.

Landela izincomo elula, futhi umsebenzi ngesikhathi sokukhulelwa kuyokulethela izinzuzo kuphela. Ngaphezu umsebenzi ngokomzimba, ungakhohlwa mayelana nokudla ngendlela efanele futhi baphuze amavithamini ekhethekile kubantu besifazane abakhulelwe. 2 senyanga - isikhathi lapho kukanina ihlangabezana isidingo kwandisa amavithamini maqondana nokukhula kwe-fetus nokuthuthukiswa. Iya abalithandayo sina ngaphambi kokwenza noma isiphi eziyinkimbinkimbi, bonana nodokotela wakho.