Imidlalo for ekhulelwe ekhaya. Imidlalo for abafazi abakhulelweyo

"Lo mzobo eyona intle - umfazi omithiyo!" Le ntetho eziqhelekileyo?! Kakade ke, yonke into, kwaye siphikise akekho. besini ngobulungisa ekucelwa Kodwa, funani, yaye uya kuzama ukuya kukhangela emangalisa. Kwaye ngenxa yale njongo kwindawo yokuqala kufuneka uzigcine kwimilo elungileyo emzimbeni, kwaye kokumitha umntwana akukho ngaphandle. Kukho ezemidlalo kwabasetyhini abakhulelweyo. Ayikho into engaqhelekanga, ke ungekho. Olu hlobo sportdeyatelnosti, imfuno esingundoqo loo - kwizinga eliphakathi ngobunzima kunye umthwalo lincinane kakhulu kumaqela athile kwezihlunu.

Yintoni ukukhetha?

Imidlalo for abafazi abakhulelweyo - into baqubha, ibhayisikili, behamba. Makhe sihlolisise ngokweenkcukacha.

swimming

Zuza imisebenzi echibini, baqubha ngokukodwa, kunzima ukuba phansi. Amanzi kuyanceda ukugcina kwaye ukhululeke umzimba uphela, ebizwa ngokuba imvakalelo weightlessness - imeko apho zonke umfazi okhulelweyo baya kuziva bekhululekile abaninzi. nabondli elizayo Swim zivumelekile ngexesha lonke ixesha yokumitha.

Cycling

Lo mdlalo ukuba abasetyhini abakhulelweyo - efanelekileyo ukugcina kwimilo abo baziyo ukuba ukukhwela Wheeler-ezimbini ngayo. Kodwa ke, ukwenza ngeebhayisikile ukukhulelwa yedwa Akuvunyelwe ngokungqongqo ngenxa yokuba ukuba kophulwa lonxulumelwano, kunokuba nzima Ukunyuka ngebhayisekile kunye nokwehla kulo. Gcina oku engqondweni, musa ukucinga imisebenzi yakho, kuba oko kunokubangela ukuba bawe, nto leyo, kuyingozi nje kuphela kodwa kwakhona ukuba usana.

Enye into, xa kukho mshini ibhayisekile. Imidlalo for abafazi abakhulelweyo kuyo kwaye kuluncedo kwaye ngokugqibeleleyo ekhuselekileyo.

ukuhamba

Ukuhamba kuba nefuthe kuyingenelo kwi oomama jikelele elizayo. Kufuneka uqale ukuhamba imigama emifutshane ngokuthe zakhuliswa. Usuku avunyelwe ukuya ku-4 km ngesantya ngcathu yokuqala kunye trimesters yesibini ukukhulelwa kunye ukuya ku km 2 ngonyawo lonwabu kwithuba leenyanga ezintathu lesithathu.

run

Baleka abafazi abakhulelweyo zivumelekile, kodwa emva kokufumana ngengcebiso kagqirha. Ukuba inkqubo sokukhulelwa wabe ngaphandle iingxaki, lo mdlalo ilungele ukuba abasetyhini abakhulelweyo kunye nawe. Kungenjalo kuyimfuneko ukushiya izifundo cross-lizwe.

Yintoni ukhohlwe?

Imidlalo for abasetyhini abakhulelweyo zibandakanya ngaphezulu itafile intenetya igalufa. Abayi ukumela nayiphi na ingozi, kodwa ivuyela umntu akanayo ukuthwala.

Ngokukhwel, Ukuskiya amanzi contraindicated.

Yibhowule kumabhinqa akhulelweyo yamkelekile, kodwa emva koko kufuna shelwe, njengoko kukho amathuba eliphezulu ukususela emva izihlunu. Ukongeza, yaphulwe nemvo ukulingana phakathi noomama abakhulelweyo, yaye ngaloo ndlela phosa iibhola kuya kuba nzima.

Fitness kumabhinqa akhulelweyo, nto leyo ibandakanya Ukuskiya, eyamkelekileyo ngakumbi usaqala, ngokuxhomekeka ekubeni ixesha lokubeleka aqhubeke ngesiqhelo, ngaphandle iingxaki. Kumanqanaba yamva iiklasi abanjalo akunconywa ngenxa yokuba kukho umngcipheko omkhulu lokukhubeka, nto leyo kuba naxa ingumbandela ozaliswe ziziphumo ezingafunekiyo.

Iiklasi ekhaya

Ukuba ufuna echibini lokuqubha, uhamba phezu hlayisekile - ngothutho lukawonke-enamavili amabini, ngoko ukuba eminye imisebenzi yomzimba kufuneka nje umnqweno waloo mfazi. Fitness, aerobics, yoga, imithambo - umdlalo enkulu abasetyhini abakhulelweyo ekhaya.

Imidlalo for okhulelweyo: Ubonisa kwi trimesters

ekhulelwe. Isikakhulu yonke imisebenzi kufuneka ejoliswe ukuzinza nophuhliso kokuxhumana iimvakalelo, nto leyo iba maxongo ngonyuka kwisithuba sokukhulelwa.

asebenzisa emi

• Iqala isikhundla: intloko axis, amalungu aphezulu ekhululekile. Uwukhuphe. Phakamisa intloko yakho iplagi amalungu aphezulu emva komhlana yakhe, wayibeka phantsi - ukuze aphefumle. siphefumla - ekhohlo / zithambekele ekunene intloko yakho. Thatha indawo ukuqala, nikhuphe. Ubude maxesha 3-6.
• Ukuqala isikhundla: sokunene ngasekhohlo phambi kwakho, ugcine iminwe yakho ngenqindi. Phefumlela. Yekelela izandla imilenze aphezulu, obonisa intshukumo usixhawula izihlandlo 7-8. Uwukhuphe. Yenza hayi ngaphezulu kwe izihlandlo ezi-6.
• indawo Ukuqalisa: iincam iminwe uthinte kwamagxa. On a umoya ngesantya kade ukuba iingalo zakho esifubeni, ngoko phakamisa zibe phezulu kangangoko kunokwenzeka kwaye mayibuyiselwe umva ukwenzela ukuba isebe thoracic wagoba. Phinda-uthathe indawo yokuqala. Uwukhuphe. Yenza amaxesha 3-6.
• Ukuqala isikhundla: iinyawo zamagxa nobubanzi ngaphandle. Poluprisedat, ukuthatha izandla zakhe phantsi umva. Uwukhuphe. Khwela - nokuphefumla. Exercise ukwenza amaxesha 4-12.
• Ukuqala isikhundla: iinyawo obekwe zamagxa-ububanzi, izandla bathelela emva yesiqephu eliphezulu. Thatha izandla zakho phantsi ukuze emqolo bent pectoral ngaxeshanye zoba ingquza. Phefumlela. Buyela indawo yokuqala. Uwukhuphe. Yenza ukuya izihlandlo ezili-15.
• Ukuqala isikhundla: iinyawo zamagxa magxa, iingalo zinyuselwe. phambili Idla, imilenze aphezulu etsala phambili. Relax amagxa, agobe umva wakho, iingalo ukuxhoma phantsi, ubanike inkululeko epheleleyo. Thatha nedawo yokuqala. Ngaba amaxesha 4-6.

Mithambo ehleli isikhundla

• Iqala isikhundla: i nemilenze dotting ububanzi, izandla ebhantini lakhe. Ngesandla sakhe sasekhohlo ukuba bachukumise enyawo unyawo lwasekunene. Uwukhuphe. Thatha indawo yokuqala. Phefumlela. Phinda izenzo ezifanayo, xa utshintsha ithuba ngezandla. Yenza amaxesha 4-10.

• Ukuqala isikhundla: imilenze waneka phambi kwenu ngokuchanekileyo. Tsala enyawo phambili uze umva, izabalazela kubo. Kulo mzekelo, isithende kufuneka ibe kwindawo ezisisigxina. Yenza ukuqala kumaxesha-4, ukwandisa ngokuthe ngcembe lo umthwalo, kodwa sixamali sikhulu mayingagqithi amaxesha 9.
• Ukuqala isikhundla: ehleli, Wazolulela izandla zakho phezu emgangathweni, ukuba wazibuyisa emva kwakhe. Internet kanye nomlenze ngaphandle kokususa ukusuka emgangathweni. Ubude bexesha komsebenzi: izihlandlo 4-8.
• Ukuqala isikhundla: ehleli, imilenze phezulu ukubeka ebhantini. Tsala iikawusi phambi kwakhe, odibanisa iinyawo kunye. Ukutshintsha umzimba kwicala elinye aze nakwenye maxesha 4-5.
• Ukuqala isikhundla: ehleli isikhundla, iingalo sabuya. Ngokusekelwe imilenze aphezulu, wabeka ngomlenze omnye phezu komnye. Ukujikeleza unyawo lwasekunene esangqeni kwicala langasekunene uphinde kwelinye icala ngokuphindwe 4-5. Buyela kwindawo yokuqala. Phinda ukulandelelana izenzo kunye nezinye emlenzeni.

Imidlalo for ukhulelwe kwithuba leenyanga ezintathu yokuqala kunempembelelo entle kwimpilo-ntle oomama elizayo yaye ziqhutywa ngendlela ilandelayo:

• ngokubonelela eqhelekileyo xa ufunyansiwe ukuba iinguqu ezithi zenzeke kuyo ngenxa yokumitha;
• ukuqinisekisa ukusebenza ngokupheleleyo intliziyo kunye neenkqubo zemigudu;
• uqeqesho kwizihlunu esiswini kunye nezihlunu emva lomthwalo elizayo kunye nohlobo kwamagxa imigudu.

kuba yintoni na?

Imidlalo for abafazi abakhulelweyo (1 kwikota) kufuneka ngaphandle imisebenzi ejoliswe umzimba zinamandla. Ubude lwemisebenzi zemidlalo kufuneka ziqale imizuzu embalwa kwaye chu kunyuka, ethetha kakhulu, kwakunye nemali imithambo.

Imidlalo for abafazi abakhulelweyo (2 ngokoMthetho)

inombolo Isifundo 1 - "Ukuhamba". Kakhulu nje, kufuneka ukuba uhambe emhlabeni okanye isangqa. Ukuxuba izandla phezu emacaleni - ukuphefumla, ukuthumela phantsi - uwukhuphe. Ubude - malunga 20-30 kwimizuzwana.

Beka izandla zakho phezu ibhanti. Thabatha amanyathelo ezimbalwa phezu ngeenzwane, amanyathelo efanayo phezu izithende kwicala olungaphandle yonyawo neenzwane esemajukujukwini. Sukwenza ngaphezu kwemizuzwana 60.

Amanyathelo sihlaselwa elide kunye neengalo kwi isiphakamiso setyhula. Kuhlasela enye ukwenza ixhaphayo ezimbini - emva naphambili.

asebenzisa emi

• Ukuqala isikhundla: iinyawo zamagxa nobubanzi ngaphandle, izandla phantsi. Izandla ukubeka macala omabini. Umlenze wasekunene xa selithe, bawurhuqa sock - umoya, ubeka unyawo, ehlise izandla - uwukhuphe. Phinda ukulandelelana iintshukumo mlenze ngasekhohlo. Ngaba amaxesha 3-6.
• Ukuqala isikhundla: Yima ububanzi lakho iinyawo zamagxa ngaphandle, iingalo phantsi kwaye ekhululekile. Yenza ujikelezo elijekelezayo lwe kwamagxa. Amagxa kufuneka inxaxheba ungqamaniso kunye ngesandla - esekhaya ngokupheleleyo. Yenza kumaxesha 3-12.

umzimba behleli

• Ukuqala isikhundla: Imilenze tye, ezahlulwe kancinane emacaleni, iinzwane kukunaba ukuya eluphahleni. Yenza iinzame ukuyiphatha umgangatho ngaphandle arch yonyawo. Kulo mzekelo, isithende ukuba zingagexagexi. Yenza okufanayo, ndizama ukubeka ngaphakathi yonyawo phantsi. Yenza amaxesha 6-16 kwicala ngalinye.
• Ukuqala isikhundla: ehleli khona, izandla aqhele. Ungqiyame ngezandla, beka unyawo lwakho lwasekunene ngasekhohlo kwakho. Chaza isangqa (setyhula ukujikeleza) unyawo lomzimba ekunene ekhohlo nasekunene izihlandlo 4-5. Thatha indawo yokuqala. Phinda ukulandelelana izenzo kunye nezinye emlenzeni.

Uqheliso kwindawo othe tye

• indawo Ukuqalisa: indawo elele ngecala, isandla sakhe sasekhohlo sixhasa intloko, nemilenze prisognuty. Gyrating Walungisa umlenze lasekhohlo ukuba awo liphezulu kangangoko ngku kunye ebalwa ngokuphindwe 7-8. Break - 25-30 kwimizuzwana. Ukuba alale phezu kwelinye icala kunye nomthwalo unyawo lwasekunene.

Imidlalo for ukhulelwe (2 ezintathu) ibandakanya fizuprazhneny ngasentla, ukuphunyezwa, ubonelela iinjongo ezifana:

• ekuqinisekiseni kwegazi ngokupheleleyo kwimveku;
• ukukhuthaza respiration;
• njenge arhente othintelo nxamnye emithanjeni varicose apha emilenzeni;
• ukuphuhlisa kukhuthaze;
• lokuphumla.

Imidlalo kumabhinqa akhulelweyo kwithuba leenyanga ezintathu lesithathu. asebenzisa emi

• Ukuhamba phezu ndawo, ukunyibilikisa izandla emacaleni - uphefumlela ngaphakathi, ephantsi - uwukhuphe. Sukwenza ngaphezu kwemizuzwana 25.
• Ukuqala isikhundla: iinyawo zamagxa magxa, iinyawo wajika waya ecaleni, izandla kumgca webhanti. Poluprisedaniya ntoni, ukutyhala iingalo zakho phambili namadolo lakho lokwalatha kumacala ahlukeneyo. Ngaba amaxesha 6-8.
• Ukuqala isikhundla: iinyawo zamagxa nobubanzi ngaphandle, iingalo phantsi. imilenze Upper ukuyichitha ngeenxa zonke. Ngomlenze omnye umva sock - basezela, wabeka umlenze, wabeka izandla zakho phantsi - uwukhuphe. Yenza okufanayo omnye umlenze. Yenza amaxesha 3-6.

umzimba elele

• Ukuqala isikhundla: elele ngomqolo, namadolo zityediwe, iinyawo lunyawo ngalinye lihlale phantsi. Yenza ephakamisa isinqe, belahla ngamadolo. Ngelo xesha lokuphumla izihlunu perineum kufuneka kunokwenzeka. Ngaba amaxesha 3-6.
• Ukuqala isikhundla: elele ngomqolo, iingalo ngapha umzimba. Ukwenza umoya kubenze nemilenze emacaleni kangangoko kunokwenzeka. Uwukhuphe. Yenza amaxesha 4-8.
• Ukuqala isikhundla: zilaliswe ngecala emva kwakhe, iingalo zisemacaleni. Kugoba iingalo zenu, izihlunu ubuninzi abahluza izandla neminwe - ibe ngenqindi. Buthiye uxinzelelo kurhulumente imizuzwana 10-20, uze uphumle nolahlo phantsi. Yenza amaxesha 3-6.
• Ukuqala isikhundla: engqengqe ngomqolo, iinyawo egxeni nobubanzi ngaphandle. Tsala iikawusi imilenze ngokwabo, abahluza kakhulu kuzo zonke izihlunu umlenze. Buthiye stress karhulumente imizuzwana 15-20. Zisa ukwimeko sikhululekile. Yenza amaxesha 3-6.

inkqubo yoqeqesho abasetyhini abakhulelweyo ngexesha leenyanga ezintathu lesithathu kungabandakanya neminye imisebenzi ejolise kuphuhliso yeqela izihlunu, kwaye musa yingozi ukuba umama nosana lwakhe olungekazalwa.

imfundo Physical koomama abakhulelweyo kwithuba leenyanga ezintathu lesithathu kuyimfuneko ukuze:

• ukuqinisa izakhono nokuphefumla enzulu ezinesingqi xa umthambo;
• ukuphucula ukusebenzisa amalungiselelo afanelekileyo, nto leyo ethatha njengomfazi ozalayo.

Imidlalo for okhulelweyo kufanele kube mnandi kwaye uthabathe amandla kutshanje! Gcina oku engqondweni kwaye hayi peretruzhdaetsya ngokwalo imithwalo.