Bonisani on fitball kwabasetyhini abakhulelweyo: ezibonisa kunye Izimo. Fitball kumabhinqa akhulelweyo kwi trimesters

Pregnancy lubaluleke kakhulu ukuba wonke umfazi. Umama okhulelweyo kufuneka kuqhuba yokuphila echanekileyo, yitya kakuhle, ukuthatha unonophelo yemihla ngemihla. Yaye oogqirha mihla nangoku ukucebisa ukuba ukulibala malunga umthwalo emzimbeni. Ngoku ndifuna ukuthetha malunga uhlobo umthambo kwi fitball ukuba abasetyhini abakhulelweyo kuba yintoni luncedo kwaye ungazisi ulonwabo kuphela, kodwa kananjalo uhlobo isiqabu.

Ukuba okanye hayi ukuba?

Abasetyhini alibale umzimba wakhe kwimilo elungileyo, akukho mfuneko ukuba bakhululeke kwaye ngexesha lokukhulelwa. Nangona kunjalo, lo uluhlu umthwalo kufuneka yahluke kakhulu. Umzekelo, ubonisa ukuba abafazi abakhulelweyo kwi fitball kukhuselekile ngokupheleleyo ukuba umama nosana. Ngaphezu koko, imisebenzi ezikhethwe kakuhle ukunceda olule izihlunu (oko kuluncedo kakhulu ngeli xesha lokubeleka kwaye ngexesha zabasebenzi), mkhulu ukunciphisa intlungu ngasemva (nto leyo ibaluleke kakhulu kwabasetyhini, ingakumbi senyanga yokugqibela), bunjani uxinzelelo lwegazi ephakamileyo kunye ngokubanzi ukunika umzimba igunya namandla. oogqirha Modern bathi ukhulelwe ukuba kulungile, asixhomekekanga ebhedini, ngokungathi abagulayo. Kufuneka Ungasa kwaye aziphathe yokuphila obuphakathi esebenzayo.

On ibhola

Phambi kokuba ungakhangela ngapha exercises ezahlukeneyo kwi fitball kumabhinqa akhulelweyo, kubalulekile ukuqaphela ukuba le apha yi ibhola umdla lwasungulwa Switzerland ize isetyenziswe ngayo ngokubanzi ukulungiselela abasebenzi kunye nonikezelo. Sele kamva waqalisa ukusetyenziswa ngakumbi ngokubanzi nezixhobo zemidlalo, ngaba andizohlwayi. Iiklasi kule ibhola efanelekileyo abafazi bonke, ngoko akukho contraindication. Noko ke, kumayelana kuphela ezo abanika abanye ukukhulelwa ngaphandle iingxaki. Kungenjalo, kokuqhubeka nasiphi na isifundo esitsha, qiniseka ukuba ubonane ugqirha kwaye cela imvume iklasi kunye naye. Kubalulekile ukuba kuqatshelwe ukuba izifundo kunye fitball ezifana oosisi abanqwenela xiphephana izyuytochnyh ebonakalayo emzimbeni. Ngapha koko, ukwenza imithambo ngokugqibeleleyo buyasikhulula izihlunu, uqeqesho ngoxa nkqu azalwe umntwana!

Indlela ukukhetha ibhola?

Ukukhangela emva ngokwakho ukuba fitball abafazi abakhulelweyo, ukukhetha indlela ibhola ekunene - yiloo nto umfazi ufanele ube nomdla kwindawo yokuqala. Ngoko ke, sonke siyazi ukuba iibhola ayahluka ubukhulu. Yintoni ungasondeli emfazini? Ukuba ivenkile fitboly ukuba olunyuswe, ukhetho best - ihlale phantsi phezu kwakhe kwaye ujonge indawo beenyawo. Ukuba amadolo zigobile kwindawo esinekona sasekunene - ibhola ayidalwanga ngenxa yomfazi. Kodwa kuthekani ukuba ezishelfini zokurhweba fitball zibekelelwe ebhokisini? Ukuze wenze oku, kufuneka nje ukwazi ubungakanani kunye neemeko zokukhula. Ngoko ke, ukuba nina ladies ukukhula ngezantsi 152 cm, kufuneka asebenzise ibhola ububanzi of 45 cm. Ukuba ukunyuka ukusuka cm 153 ukuya 165, kunjalo, i-avareji, kungcono ukuthatha ibhola kunye ububanzi of 55 cm. Kuba abafazi ubude ebude ngasentla 165 cm, ubungakanani efanelekileyo fitball-65 cm. kukwabalulekile ukuba ukukhumbula ukuba kuthengwe kwaso nasiphi na isixhobo zemidlalo, kuquka iibhola, nezinto ezinjengezo, ekukhethwa ukuba kwiivenkile eqinisekisiweyo. Indlela kuphela bazikhusele ngomgunyathi kwakunye nempilo yabo - ezahlukahlukeneyo yokwenzakala xa usebenzisa impahla amahlwempu-esemgangathweni.

ekhulelwe

kufuneka ibe yintoni umthwalo kwi ezintathu yokuqala yokukhulelwa? Ekubeni eli xesha, oogqirha ingqalelo kakhulu yingozi: mkhulu isoyikiso kubomi kusekho ezibuthathaka kangaka abanazo, kunye nomama wam ndingaziva kakuhle kakhulu, kungcono ukuba enze nayiphi na imisebenzi amandla, imisebenzi kufuneka lujoliswe ukuphumla yomzimba. Akukho umthwalo kunye ukusebenzisa kuyakhathaza!

ezintathu yesibini

Eli xesha luphawulwa into yokuba urhulumente eyoyikekayo oomama ezinxulumene letyhefu ngasemva. Itakane sele waziva esiswini, kodwa sekunjalo akazange azise waziva. Well apha ngenkuthalo ukuqala ukuzibandakanya kwi fitball, bebutha iindidi ukuphangalala ukuzilolonga. Noko ke, nje ngenxa elukhuni abafazi abakhulelweyo.

senyanga yesithathu

ezintathu zokugqibela zokumitha, umfazi kufuneka ubambe i esebenzayo, nangona ukuba usana kungaba ezinye ngokuphazamiseka. Noko ke, oku akuthethi sizathu ukuba ashiye neeklasi abasetyhini abakhulelweyo kwi fitball. Ngokwahlukileyo koko, ebudeni beli xesha kunye imithambo ibhola kunokunceda ukunciphisa umva iintlungu, khululeka. Ukongeza, loo uqeqesho - yokulungisa ithuba ukungqubana nkqu ukuba ahambe, xa umfazi wazi ukuba kungcono ukwenza ukuthomalalisa iintlungu.

yokuma esisiseko

Ngoko ke, yintoni kuba lo msebenzi ephambili (fitball kumabhinqa akhulelweyo)? Kule vidiyo, leyo ngokubonakalayo zinika abafazi iintlobo labaqeqeshi, kucacile ukuba isitshixo uqeqesho kunye ibhola ayikho kangako. Okokuqala, elele ibhola (kunye umva wakhe okanye isisu). Kuyimfuneko ukomeleza izihlunu umva kunye namaphephandaba. Okwesibini, ehleli phezu fitball. Le ngendlela ethile enkulu, nto leyo inceda ukuqeqesha isinqe, kwaye kananjalo usebenza njenge ekuthinteleni ingxaki zezintso kunye prolapse zesibeleko ekuqaleni. Okwesithathu: equbuda, elele phambi fitball na umntla. Esi sikhundla kunceda kakhulu ukuze ususe iqolo sehlise umva, kwakunye kuphucula nokuhamba kwegazi. Kubalulekile ukuba lonke uqheliso lwemisebenzi kwi fitball ukuba abasetyhini abakhulelweyo ingahlulwa ibe ngamaqela ezintathu eziphambili: lisebenzisa ukomeleza imisipha, bazolulela, ukuphumla, kwakunye Kegel (ukuqeqesha izihlunu enzulu perineum, leyo iluncedo kakhulu xa abasebenzi kunye nonikezelo).

1 block loqheliso: zolule nokuqinisa izihlunu

Kufuneka uqale nge elula. Ke apha. Umsebenzi wokuqala, Noko ke, leyo, elibalaseleyo ukunceda ephelisa intlungu ezinokuphazamisa umfazi ngexesha yabasebenzi: kuyimfuneko ukuba ahlale phezu ibhola, ngexesha ukuba efunekayo ulele ezandleni zakhe. Ngoku kufuneka ukuba wenze amancinci siye emva naphambili, zombini ngku ezincinane iintshukumo ejikelezayo kunye ebalwa. Lo msebenzi kwixesha elizayo kusenokwenzeka lobutyhila isibeleko, kwaye ukuba aye ngokukhawuleza. Ngena ku. Ngoku kufuneka esilungileyo luya izihlunu umlenze, oku edingeka kakhulu ngethuba lokubeleka. Ukuze wenze oku, umfazi ohleli phezu emgangathweni, waneka imilenze yakhe phakathi iindawo fitball. Ngoku izihlandlo ezimbalwa ilandelelana ngayo kufuneka singene iinyawo zakhe. Nangona kunjalo, oku kufuneka kwenziwe kancinci. Ukuzilolonga eyeka xa umfazi uziva udiniwe. Kweli nqanaba, ungenza kuzolula kancinane izihlunu emqolo esinqeni. Ukuze wenze oku, kufuneka ukuba ukukhulelwa kwi ibhola kunye umgama iinyawo phantsi. Ngoku umlenze malunga ingalo kwakufuneka ukufikelela unyawo. Ekuqaleni, oko kwenza kube lula, nangona ngenene akunjalo. Lo msebenzi - a elula gqitha umfazi. Bonisani on fitball ukuba abasetyhini abakhulelweyo nabo ukuqeqesha kunye esandleni somfazi. Ifikelele sibe luncedo kwisithuba Kukudandatheka, xa umntwana uza kuhlala nomama wam ezingalweni zakhe, kwangaxeshanye nongeza ubunzima. Ngoko ke, kufuneka uthathe ibhola kwi ngesandla esolukileyo, ngokuthe ngcembe compress ngayo. Kwakhona baqeqeshwe kakuhle kwaye umqolo. Ukuze wenze oku kufuneka ubeke ibhola phambi kwakhe, walunguza kuye, Wazolulela yena ngezandla zakhe ndikuqengqe yena, ngoko kude. Kubalulekile ukuba ukubaleka ngenxa ibhola, kodwa kangangoko kunokwenzeka ukuze lufakwe ngoxa imi kwindawo enye. Kakade ke, imfuneko kuqeqesha esisu ngexesha lokukhulelwa. Ukuze wenze oku, buyela kwi fitball (oko kukuthi iincakuba), imilenze kufuneka maxa emadolweni, wabenza esinekona sasekunene. Izandla zabekwa emva kwentloko yakho. Umfazi kufuneka aphakamise ngokuphindaphindiweyo esiswini phezulu, lo gama khefu imizuzwana embalwa kwindawo ephezulu. uncedo Excellent ukuqonda lo msebenzi (fitball kubafazi abakhulelweyo) kule vidiyo.

umthambo unit 2: Ukunyenyiswa

Umfazi ke kubalulekile ukuba ukwazi ukuphumla kakuhle. Ukuze wenze oku, kufuneka ukuba ukukhulelwa phantsi waza wabeka ibhola phambi kwakhe. Ngoku fitball kufuneka ukwanga kunye bafumane phezu kwayo njengoko kakuhle kangangoko kunokwenzeka. Kuko konke. Kwesi sikhundla, lo mfazi abe kangangoko nantoni na. Ngokunjalo kubhaliwe uphumle nje. Kubalulekile ukuba athi ukuba nenekazi kufuneka akwazi ukuphumla ukuze kube lula ukuhamba ngexesha yabasebenzi. Ngoko ke, ukuqeqesha lo msebenzi kubalulekile ukususela ekuqaleni yokukhulelwa.

Block 3 imithambo: Kegel imithambo

njani enye usebenzisa i fitball ngexa lokukhulelwa? Kuba lokuqeqesha izihlunu yangaphakathi isinqe. ngumncedi Great kule kuya kuba Kegel, abadumileyo ngamagama emva kokuba ugqirha ukuba kwixesha lokuqala ukunikela kwabo. Ngoko ke, lo Undoqo kukuba umfazi liceba multilayer izihlunu floor zangasese, rhoqo abenze, unclenching. Ukuze wenze oku, Kakade ke, kunokwenzeka ngaphandle ibhola, kodwa kungenjalo iingenelo ziya kuba nkulu. Ukuze benze oku, umfazi omithiyo kuhlala phezu ibhola baze baqalise compress izihlunu lwangaphakathi, kwaye okunjalo vzhimayas ibhola. Ngoku kufuneka uhlale nakwimo ezininzi kakhulu zihlunu imizuzwana embalwa kwaye uqale ngokuthe ekhululekile, ngokungathi ekhwela. Ukwenza njalo ke amaxesha kuyimfuneko eziliqela hi nkarhi wun'we, kodwa ukuphinda ndlela ilungileyo rhoqo kangangoko kunokwenzeka. Ukuba, emva kokuba zonke ezi zinto zingasentla, kodwa umfazi kwamathandabuzo luncedo ibhola, kusenokuba kuhle ukuba sifunde ukuhlaziywa ezahlukeneyo. Fitball ukuba abasetyhini abakhulelweyo lisetyenziswa koomama ezininzi kangaka elizayo, nisamkelela ukusuka nje kuphela engqesho iinzuzo ezinkulu, kodwa kumnandi, nto leyo ebaluleke kakhulu ngexesha lokukhulelwa.