Sports for ciki a gida. Sports ga mata masu ciki

"The mafi kyau adadi - mace mai ciki!" The saba maganarsu?! Hakika, duk da cewa, da kuma jayayya ba daya ba. Amma da adalci jima'i ake nẽman, nema, kuma za su sa himma su duba mai ban mamaki. Kuma da wannan manufa a cikin na farko wuri kana bukatar ka ajiye kanka a mai kyau jiki siffar, da kuma gestation lokacin da wani jariri ne ba togiya. Akwai wasanni ga mata masu ciki. Babu wani abu sabon abu, ba su da kyauta. Wannan irin sportdeyatelnosti, babban ake bukata domin cewa - a matsakaici matakin na mawuyaci da m kaya a kan wasu tsoka kungiyoyin.

Abin da zabi?

Sports ga mata masu ciki - yin iyo, bike, tafiya. Bari mu bincika su daki-daki.

ninkaya

Amfana ayyuka a cikin pool, yin iyo musamman, da wuya a rashin sanin cikakken farashi. Ruwa taimaka wajen tsare da kuma shakata da dukan jiki, mai ake kira ji na weightlessness - a jihar da kowane ciki mace za ta ji mafi dadi tare. Swim gaba mums an yarda cikin dukan zamanin da gestation.

Hawan keke

Wannan wasanni ga mata masu ciki - manufa domin ajiye a siffar waɗanda suka san yadda za su hau da wani biyu-wheeler. Duk da haka, yin hawan keke ciki kadai ne tsananin haramta saboda gaskiyar cewa wani take hakkin daidaituwa, na iya zama da wuya ga Hawa a kan keke da zuriya daga shi. Ci gaba da wannan a zuciyarsa, ba overestimate your damar, domin shi zai iya sa ka ka fada, wanda bi da bi, shi ne hatsari ba ne kawai don ka amma kuma ga jariri.

Wani abu, idan akwai wani bike na'urar kwaikwayo. Sports ga mata masu ciki a kan shi da kuma taimako da kuma cikakken lafiya.

tafiya

Walking ne mai amfani tasiri a kan sauran gaba uwaye. Ya kamata ka fara da tafiya for short nisa da hankali kara su. A ranar yarda su tafi har zuwa 4 km a wata matsakaici taki a farko da kuma na biyu awo na ciki da kuma har zuwa 2 km a wani jinkirin taki a cikin na uku trimester.

gudu

Gudu mata masu ciki ne a yarda, amma bayan karbar shawara na likita. Idan aiwatar da gestation fitowa ba tare da rikitarwa, wannan wasa ne dace da mata masu juna biyu da kuma a gare ku. In ba haka ba wajibi ne ta yi watsi da giciye-kasa da karatu.

Abin da aka manta?

Sports ga mata masu ciki zai iya hada more tebur wasan tennis da kuma golf. Ba su wakiltar wani hadari, amma kuma tana da da mutum ba ya gudanar.

Hawan doki, gudun kan ruwa contraindicated.

Bowling ga mata masu ciki da ke na yarda, amma a kwanan baya bukatar taka tsantsan, kamar yadda akwai wani babban yiwuwa mikewa baya tsokoki. Bugu da kari, a ji na auna tsakanin expectant uwãyensu ne karya, kuma haka jefa kwallaye zai zama da wuya.

Fitness ga mata masu ciki, wanda ya shafi gudun kan, mafi m, a farkon matakai, bayar da cewa gestation fitowa kullum, ba tare da rikitarwa. A baya matakai na wannan azuzuwan ba da shawarar saboda akwai wata babbar hadarin fadowa, wanda zai iya zama fraught da a ke so sakamakon.

Azuzuwan a gida

Idan kana bukatar wani waha, yanã tafiya a kan bike - wani biyu wheeled kai, sa'an nan kuma ga wasu jiki ayyuka bukatar kawai so na mace. Fitness, aerobics, yoga, gymnastics - mai girma wasanni ga mata masu ciki a cikin gida.

Sports for ciki: Darussan a kan awo

Da farko trimester. Mafi yawa duk da darussan da ya kamata a yi niyya ga daidaita da kuma ci gaban daidaituwa na ji, wanda yake ta tabarbarewa a markedly a cikin tsawon gestation.

tsaye darussan

• An fara matsayi: shugaban da aka tilted, babba wata gabar jiki annashuwa. Exhale. Ku tada kai da kuma ja da babba wata gabar jiki baya ya baya, sa a kasa - numfashi. exhale - bar / dama karkatar da kai. Ɗauki fara matsayi, exhale. Duration na 3-6 sau.
• An fara matsayi: dama da hagu a gaban ka, ci gaba da yatsunsu a cikin wani dunkulallen hannu. Numfashi. Shakata da hannayensu daga cikin manya wata gabar jiki, wajen yin motsi tana 7-8 sau. Exhale. Shin, ba fiye da 6 sau.
• An fara matsayi: tukwici na yatsunsu shãfe kafadu. A wata iska a wani jinkirin taki to, ku zo da magincirõri ga kirji, sa'an nan ya dauke su a matsayin babban matsayin yiwu kuma saita mayar da haka cewa thoracic sashen caved. Re-kai da asali matsayi. Exhale. Yi 3-6 sau.
• An fara matsayi: ƙafãfunsu kafada nisa baya. Poluprisedat, shan hannuwansa saukar da baya. Exhale. Hawa - numfashi. Darasi yi 4-12 sau.
• An fara matsayi: ƙafãfunsu sanya kafada-nisa baya, hannuwa shiga bayan da babba extremities. Dauki hannuwanku saukar da haka cewa pectoral kashin baya lankwasa lokaci guda zana dubura. Numfashi. Koma wurin farawa matsayi. Exhale. Yi har zuwa 15 sau.
• An fara matsayi: ƙafãfunsu kafada nisa baya, makamai tãyar da su. Lean gaba, babba wata gabar jiki da kuma ja gaba. Shakata da kafadu, tanƙwara baya, makamai zuwa sunkuyar, ba su da cikakken 'yanci. Dauki asali tara. Shin 4-6 sau.

Darussan da suke zaune matsayi

• An fara matsayi: ƙananan wata gabar jiki dotting fadi, hannunsa a kan bel. Tare da hannunsa na hagu zuwa taba yatsun kafa na ƙafar dama. Exhale. Kai da asali matsayi. Numfashi. Maimaita irin wannan ayyuka, bi da bi canza hannayensu. Yi 4-10 sau.

• An fara matsayi: kafafu miƙa a gaban muku daidai. Ja da yatsun gaba sa'an nan da baya da baya, ƙagauta su. A wannan yanayin, da diddige dole ne a wani tsayayyen matsayi. Make fara daga 4 sau, sannu a hankali kara kaya, amma matsakaicin adadin kada wuce 9 sau.
• An fara matsayi: zaune, kaƙĩƙa hannunsu a kan kan bene, da ciwon samu su a baya ya baya. Splay kuma reshe ba tare da cire su daga bene. Duration na yi: 4-8 sau.
• An fara matsayi: zaune, Manya wata gabar jiki don sa a kan bel. Ja safa a gaban shi, a haɗa da ƙafãfunsu tare. Juya jiki a daya shugabanci sa'an nan a cikin wani 4-5 sau.
• An fara matsayi: zaune wuri, makamai ja da baya. Bisa a kan babba wata gabar jiki, ya sa daya kafa a kan sauran. Juyawa na ƙafar dama a cikin da'irar a kewaye iri na agogo shugabanci da kuma a gaban shugabanci da 4-5 sau. Koma ga asali matsayi. Kwafi da jerin ayyuka tare da sauran kafa.

Sports for ciki a farko trimester yana da kyau sakamako a kan alheri na nan gaba uwaye da kuma kashe a cikin wadannan domin:

• samar da wata al'ada dauki ga canje-canje da suka faru a cikin shi saboda gestation.
• tabbatar da mafi kyau duka wasan kwaikwayon na zuciya da na numfashi tsarin.
• horo na ciki tsokoki da kuma mayar da tsokoki domin nan gaba kaya da kuma a tsaye yanayi na} o} arin.

Abin da ba zai iya zama?

Sport ga mata masu ciki (1 lokaci) ya ware darussan da nufin jiki ja. A tsawon lokaci da wasanni ayyukan kamata a fara da 'yan mintoci, kuma sannu a hankali kara, in mun gwada magana, kazalika da adadin motsa jiki.

Sports ga mata masu ciki (2 sharuddan)

Motsa jiki da lambar 1 - "Tafiya". Quite kawai, kana bukatar ka yi tafiya a cikin ƙasa, kõ kuwa a cikin da'irar. Tsarma hannun a tarnaƙi - numfashi, to saukar - exhale. Duration - game da 20-30 seconds.

Saka hannuwanku a kan bel. Dauki 'yan matakai a kan yatsun kafa, wannan matakai a kan dugadugansa, a kan m gefen ƙafar da yatsun tucked. Yi ba fiye da 60 seconds.

Matakai tare da dogon kai hare-hare da makamai a madauwari motsi. A daya hari yi biyu laps - baya da kuma fitar.

tsaye darussan

• An fara matsayi: ƙafãfunsu kafada nisa baya, hannayensu saukar. Hands sanya a garesu. A dama da kafa ne retracted, ja da sock - numfashi, yana sanya wata kafar, sauke hannun - exhale. Kwafi da jerin ayyuka a kan hagu reshe. Shin 3-6 sau.
• An fara matsayi: Tsaya tare da ƙafãfunku kafada nisa baya, makamai saukar da annashuwa. Make a madauwari juyawa daga cikin kafadu. Kafadu ya kamata a hannu a aiki tare da hannunka - gaba daya annashuwa. Yi for 3-12 sau.

zaunar da ku motsa jiki

• An fara matsayi: kafafu mike, dan kadan rabu da tarnaƙi, yatsun mikewa zuwa sama, sa'an. Yi ƙoƙari na taba kasa a waje da baka na ƙafa. A wannan yanayin, da diddige kamata ba motsa. Shin wannan, kokarin sa ciki na tafiya da ƙafãfu da zuwa bene. Yi 6-16 sau a kowane gefe.
• An fara matsayi: Sitting, hannuwa ja da baya. Jingina a hannuwansu, sanya kafar ka ta dama a kan hagu. Bayyana a da'irar (madauwari juyawa) kafar dama reshe hagu da dama 4-5 sau. Kai da asali matsayi. Maimaita da jerin ayyuka tare da sauran kafa.

Darussan da suke kwance matsayi

• An fara matsayi: matsayin (kwance) ga sãshensa hannunsa na hagu na goyon bayan shugaban, ƙananan wata gabar jiki prisognuty. Gyrating mike hagu kafa domin matsakaicin yiwu mawadãta daga a yayin da counterclockwise ta 7-8 sau. Break - 25-30 seconds. Don karya a kan sauran gefen kuma ƙafar dama load.

Sports for ciki (2 trimester) kunshi fizuprazhneny sama, da aiwatar da wanda ya samar da irin wannan dalilai kamar:

• tabbatar da cikakken jinin samar da tayin.
• ta da numfasawa.
• kamar yadda wani m wakili da varicose veins a kan kafafu.
• ci gaba da sassauci.
• shakatawa.

Sports ga mata masu ciki a cikin na uku trimester. tsaye darussan

• Tafiya a kan tabo, ta soke da hannayensu a tarnaƙi - sha taba, m - exhale. Yi ba fiye da 25 seconds.
• An fara matsayi: ƙafãfunsu kafada nisa baya, feet ya juya zuwa ga gefen, hannunsu a kan kan bel line. Poluprisedaniya kada, turawa da makamai a gaba da kuma ka gwiwoyi nuna a daban-daban kwatance. Shin 6-8 sau.
• An fara matsayi: ƙafãfunsu kafada nisa baya, makamai saukar. Upper wata gabar jiki narke a kusa da. Daya kafa ja da baya a kan sock - sha taba, sa da kafa, sa hannuwanku saukar - exhale. Shin wannan tare da sauran kafa. Yi 3-6 sau.

motsa jiki maƙaryaciya

• An fara matsayi: kwance a kan baya, gwiwoyi lankwasa, feet kowace ƙafarsa da yake a kan bene. Yi dagawa da kafafuwa, amai gurfãne. A lokaci guda shakata tsokoki na perineum ya zama zai yiwu. Shin 3-6 sau.
• An fara matsayi: kwance a kan baya, makamai tare da jiki. Yin numfashi ta soke da ƙananan wata gabar jiki a tarnaƙi har zuwa yiwu. Exhale. Yi 4-8 sau.
• An fara matsayi: a kwance a kan baya, makamai a tarnaƙi. Tanƙwara magincirõri, matsakaicin ƙagauta tsokoki na da hannaye da yatsunsu - a cikin wani dunkulallen hannu. Jinkirta da danniya jihar 10-20 seconds, sa'an nan shakata da kuma sauke zuwa bene. Yi 3-6 sau.
• An fara matsayi: (kwance) ga mayar, feet kafada nisa baya. Ja safa wata gabar jiki kansu, ƙwarai ƙagauta kowane tsoka kafa nama. Jinkirta da danniya jihar for 15-20 seconds. Kawo a cikin wani annashuwa jihar. Yi 3-6 sau.

horo tsarin ga mata masu ciki a lokacin da na uku trimester iya hada sauran darussan da nufin ci gaban da wani rukuni na tsokoki, kuma kada ku gabatar da wani hatsari ga inna da ta haifa ba baby.

Ilimin motsa jiki ga mata masu ciki a cikin na uku trimester ne zama dole domin:

• ƙarfafa basira da kuma zurfin rhythmic numfashi yayin da ka motsa jiki.
• inganta aikin alaƙa, wanda daukan mace mai naƙuda.

Sports for ciki ya zama fun, kuma ba kai da 'yan ƙarfi! Ci gaba da wannan a zuciyarsa, kuma ba peretruzhdaetsya kanta lodi.