Motsa jiki yayin daukar ciki > Nau'in da nau'ikan

An tabbatar da mahimmancin motsa jiki a farkon haihuwa. Ga tambayar ko ana buƙatar motsa jiki yayin daukar ciki, manyan masana sun ba da amsa mai kyau. Babban abu shine fahimtar menene ayyukan ba zai cutar da mahaifiyar da ke gaba da jariri ba. Haihuwa ba cuta ba ce, don haka ko da mace ba ta shiga cikin wasanni ba, wannan lokacin na iya zama farkon rayuwa mai aiki.

Abvantbuwan amfãni na yin wasanni yayin lokacin haihuwar yaro

A cikin duniyar yau, kowace mace a cikin matsayi tana da damar gwada wasu shirye-shiryen ƙwararrun ƙwararrun ci gaba ta hanyar manyan likitocin mahaifa da malamai. A tsarinta, aikin jiki yayin daukar ciki yana da nufin inganta rayuwar jindadin mahaifiyar mai haila. Gaskiya mai mahimmanci shine haɓakar tsokoki, wanda daga baya zai shiga cikin tsarin haihuwa, kazalika da kula da nauyi tsawon watanni 9.

A baya can, matan da ke tsammanin ƙari a cikin dangi, likitoci sun ba da shawarar hutu a kowane lokacin kwanciyar hankali da kuma wurin zama na hutawa. A yanzu, ra'ayi ya canza sosai. A cikin shekaru 40 da suka gabata, masu bincike a fagen ilimin kimiyya sun sami damar tabbatar da cewa aikin jiki yayin haihuwa a farkon matakai ba wai kawai zai iya yin mummunan tasiri ga jariri ba, har ma yana kara karfin aikin mace a cikin matsayi.

Masana kimiyya sun iya tabbatar da cewa wasanni ga mace a cikin matsakaici mai ikon iya:

haɓaka narkewar abinci,
normalize da metabolism a cikin jiki,
ƙarfafa tsarin na rigakafi
daidaita yanayin gaba daya,
tabbatar dace oxygenation na jikin yaro,
kare daga edema a cikin ƙarshen haihuwa,
rage adadin alamomin bude ko kare mahaifiyar da zata zo daga bayyanar su,
caji tare da m motsin zuciyarmu.

Sashin wasanni na rayuwar mace zai taimaka wajen kiyaye jikinta da kyakkyawan tsari. Sassan jikin da aka shirya wa ayyukan kwadago za su iya jure aikin cikin sauki, kuma wata yarinya za ta iya dawo da adonta da sauri bayan haihuwar jariri da aka dade ana jira.

Ta yaya zan san idan horo zai iya farawa?

A wasu halaye, aikin jiki yayin daukar ciki ba wai kawai ba a rikice ba ne, har ma da yawan manyan kwararrun masana sun ba da shawarar su. Idan kafin lokacin farin ciki mace ta kasance mai son shiga harkar motsa jiki, motsa jiki a farkon matakai ya zama ya zama mai inganci kamar yadda yake a da.

Tsarin horo yana buƙatar buƙatar yin daidaitawa dangane da sabon yanayin. A wasu halaye, yana da buqatar nada shawara tare da wani malami mai cancanta wanda zai iya haɓaka tsarin horo na mutum dangane da bayanan da aka samo bayan tattaunawar.

Wanne wasanni aka ba da shawarar ga mata masu matsayi?

Tun da tabbatar da cewa yanayin motsa jiki yayin ɗaukar jariri zai yiwu kuma masana kwararru sun ba da shawarar su, uwayen masu tsammani sun fara tunanin wace hanya ce mafi kyau a zaɓa.

Likitocin sun mai da hankalin mata masu juna biyu ne kan wasu sanannun wasanni na kowa, wanda ya dace da kowane irin lokacin haihuwa:

Darasi na iyo. Wannan zai zama mafi kyawun hanya don ma'amala da matsanancin damuwa a kan kashin da gidajen abinci. Tsarin motsa jiki a cikin ruwa yana karfafa yawan tsoka, kuma yana bawa jiki damar shakatawa da kuma rabu da tashin hankali.
Kayan motsa jiki na musamman wanda zai shirya jiki don tsarin haihuwa da inganta sassauci ga dukkan tsokoki.

Motsa jiki daga yoga ko Pilates, da nufin shimfiɗawa, sarrafa tsarin fitsari, da mahimmanci a cikin haihuwa, da inganta yanayin rayuwar mata gabaɗaya. Kusan duk makarantun yoga suna koyar da aji na musamman ga mata masu juna biyu, motsa jiki a yayin daukar ciki ba zai zama matsala ba a wannan hanyar. Likita, wanda mahaifiyar da zata aura zata zaba domin tattaunawa game da lamuran wasanni, dole ne ya zabi kayanda zasu iya dacewa da jikin. Don yin wannan, yana iya buƙatar ƙididdigar halin yanzu da kuma ƙarshen ƙwararrun masanan fannoni daban-daban waɗanda aka bincika su a cikin watannin da suka gabata. A farkon matakan ciki, mene ne zai yiwu, abin da likita ba zai iya tantance shi sosai ba, bai kamata ku shiga sayan magani ba.

Nuoms da bayanai a cikin aji

Ya kamata mace ta fahimci cewa daukar ciki wani tsari ne na mutum, don haka, ba kowa ne aka bada shawarar irin aikin ba. Kafin fara horo, ya kamata ku haɗu tare da likitan ku don tantance wace wasanni yayin daukar ciki zai zama zaɓi mafi kyau a gare ku. Ganin irin ci gaban da al'umma ke samu, kungiyoyin ban sha'awa suna taruwa tare da kwanciyar hankali kuma sun yawaita tare da shirye-shirye iri-iri ga kowane dandano. A mafi ƙarancin shakku, zaku iya neman shawarar malamin horo.

Bayan yanke shawara a kan kwanakin horo, wanda ya isa ya manta cewa motsa jiki da aka yarda da aikatawa a farkon watanni za a haramta shi a ƙarshen matakan saboda girman ciki. Bayan lokaci, malami zai zabi wanda zai maye gurbinsu.

Janar sharudda ga mata masu juna biyu

Masana sun gano wasu shawarwari da yawa da dole ne a bi su sosai domin guje wa mummunan sakamako:

An haramta yin ɗumi sosai, wannan zai ba da gudummawa ga cin zarafin jini a cikin jariri.
Tsananin himma sosai wajen shimfida motsa jiki na iya haifar da shimfidawa saboda aikin shakatawa.
Idan likita da ke jagorantar matar da ke kan mukamin ya kamu da cutar rashin mahaifa, da yawa ciki, ko kuma wata barazanar da za a iya hanawa, to ko da caji yayin daukar ciki ya zama matsayin moot.
Ba'a ba da shawarar ga mata a kowane matakan ciki don halartar abubuwan motsa jiki ba tare da tsarin iska mai kyau ba.
Kwayoyin Cardio a lokacin haihuwar jariri dole ne a share su daga shirin horarwa, tunda zuciya ta riga ta zama tana cikin damuwa sau biyu.

Babban burin zai kasance don guje wa aiki na jiki wanda zai iya haifar da rauni ga mahaifiyar mai tsammani ko haifar da fada. Don haka, zai fi kyau a jinkirtar da kwallon kwando, hawa da kuma abubuwan tafiyar dusar kankara zuwa wani kwanan wata, kuma a koma wurinsu kawai bayan an haifi jaririn.

Nawa lokaci don sadaukar da wasanni?

Ga matan da ba su da ƙwazo sosai a wasanni, motsa jiki yayin daukar ciki kada su wuce minti 30 a rana sau 3 a mako, musamman ma a farkon sati na farko. Morearin motsa jiki na yau da kullun na iya zama ƙarin damuwa ga jiki, wanda har yanzu ana sake gina shi don sabon matakin rayuwa.

Kyakkyawan horo na farko zai kasance tafiya, zai fi dacewa a wurin shakatawa. A wurin, mahaifiyar da ke zuwa za ta iya shimfiɗa babba da tafin hannu tare da cajin haske. Nan gaba, cikin yarda tare da likitan halartar, yin gudu yayin daukar ciki shima zai yiwu.

Motsa jiki Lokacin Samun Matsalar Lafiya

Don haka, mun gano cewa matan da ke cikin lamarin ba a hana su yin wasannin motsa jiki ba, duk da kuwa farkon matakan daukar ciki. Abinda ba zai iya ba kuma ba za ayi shi ba yana ƙaddara ne ta wurin kwararru Idan mahaifiyar mai ɗauka ba zato ba tsammani ta nuna matsaloli tare da glandar thyroid, tasoshin jini, zuciya, kashin baya ko nauyin nauyi mai sauri, to ya kamata a watsar da darussan motsa jiki na ɗan lokaci.

Izinin kowane nau'in motsa jiki a wannan yanayin zai iya ba da izinin likita ne kawai wanda ya lura da ciki da kuma likitan mata-mahaifa.

Siffofin halayen motsa jiki a farkon haihuwa

Domin gudanar da azuzuwan tare da fa'idodi don lafiya, jiki da tsoka, ya kamata a yi su akai-akai, watau aƙalla sau biyu a mako. A wannan yanayin kawai jikin zai kasance cikin sautin da ake buƙata. Rashin daidaituwa a lokacin motsa jiki zai kawo damuwa fiye da fa'ida ga mahaifiyar mai tsammani.

Ya kamata a fara azuzuwan aƙalla sa'o'i biyu bayan abincin na ƙarshe, sannan kuma kar a manta da batun rashi ƙarancin oxygen a cikin ɗakin ko dakin motsa jiki.

Tsarin aikin darussan yakamata ya samar da jin daɗin kawai da cajin motsin rai mai kyau, kazalika da bayar da gudummawa ga sha'awar shiga gaba. An haramta yin kaciyar kaciya, domin uwa da jaririn da ba a haife su ba su ji daɗi, wanda hakan na iya cutar da juna biyu. Kawai idan an lura da duk ka'idodin dokoki da shawarwari na sama, aikin jiki zai kawo fa'idodi da manyan 'ya'yan itatuwa waɗanda zasu taimaka a lokacin haihuwar yara.

Menene amfanin motsa jiki yayin daukar ciki

Yayin cinikin mace, an shawo kan mace da shakku: shin zai yiwu a hada ciki da wasa. Matsakaici na jiki ba kawai yana cutar da lafiyar jariri da mahaifiyarsa ba, har ma yana inganta kyautatawa.

Gymnastics, yoga, motsa jiki - wasanni waɗanda aka yarda da mata masu juna biyu, masu horar da haɓaka motsa jiki na musamman, gami da shaye shaye.

Wasu lokuta iyaye mata masu zuwa suna barata da kansu ta hanyar ƙin aikin jiki. A ra'ayinsu, daukar ciki cuta ce da za a iya tsananta ta wasanni ko kowane irin aiki.

Tabbas, idan akwai wani mummunan yanayin gestation, babu likitan da zai ba ku damar jagorantar yanayin rayuwa mai wuce gona da iri. Amma a cikin matsakaici, har ma yin tafiya a cikin iska mai kyau zai fi kyau fiye da matsayin kwance a kwance a cikin ɗakuna.

Fa'idodin wasanni ga mata masu juna biyu sune kamar haka:

duk tsarin yana da hannu a cikin aikin, watau muscular da articular
riba a wuce kima jiki nauyi ne cire,
narkewa ya inganta
matakin hormones na endocrine an saba dashi.

Rayuwar rayuwa mai aiki yana bayyana ba wai kawai a cikin hadaddun gidaje na musamman ba, har ma da wasan kwaikwayon ayyukan yau da kullun na gida.

A farkon matakan motsa jiki an yarda da shi ya shiga cikin matsanancin wasanni, amma in babu contraindications.

Tare da haɓaka cikin ajalin lokaci, ana maye gurbin mafi yawan wasanni masu motsa jiki.

Me yasa kuke buƙatar yin wasan motsa jiki yayin daukar ciki?

Rayuwar mace mai juna biyu na haifar da tara abubuwa masu guba, sannan daga baya ya ninka nauyin jiki.

Tare da barazanar da ke faruwa ga rayuwar yaro, babu abin da za a yi sai dai a bi kwanciyar hutawa.

Idan babu hani, kuma ɗaukar jariri ya ci gaba da canza abubuwan maye, ba lallai ba ne.

Wani irin wasanni zan iya yi yayin daukar ciki?

A cikin farkon samari na farko, ba za a canza fifikon wasannin motsa jiki ba. Idan kuwa rashin lafiya ce ko toxicosis, ya kamata a zubar da abubuwan lodi.

Wasannin da aka yarda dasu sune:

na gargajiya
aski
zumba
hawan keke
yin iyo
fitball
yar iska.

Gymnastics da Pilates ba togiya. Decreasean rage raguwa a cikin aiki ya kamata ya kasance cikin yin saurin gudu, gudun kan dawakai.

'Yan wasan ƙwararrun ƙwararrun masu ciki, amma kuma suna iya yin kankara, kan kankara ko hau kan doki.

A farkon lokacin haihuwar, lokacin da aka fara gabobin jiki da tsarin, amfrayo yana cikin wani yanayi mai kariya, kuma aikin mahaifiyar baya cutar dashi.

Lokacin da lokacin haila ya kasance da cikakkiyar tayin. Sau da yawa, ciki mai girma yana zama cikas ga ayyukan gida na yau da kullun.

A cikin yanayin gida, yana halatta don yin motsi na yau da kullun: tanƙwara, tafiya, horar da kashin baya, hawan keke, dakin motsa jiki na gida.

A gida, zaku iya yin yoga ga mata masu juna biyu kuma ku iya motsa jikinku.

Matsaloli da ka iya yiwuwa

Dole ne nauyin ya zama matsakaici kuma ba tare da motsi ba kwatsam. Baya ga wasannin da aka ba da izini, akwai haramtattun abubuwa, waɗanda suka haɗa da hawan dawakai, tsalle-tsalle, motsa jiki da ɗaga nauyi.

Lamarin rikice-rikice yana da alaƙa da sigogi da yawa:

kowane bangare na jiki,
zaɓi mara kyau na bada
lodi mara izini
rashin iko a cikin ayyuka.

Hanyoyin bincike na yau da kullun sune:

Barazanar katse gestation a kowane lokaci. Yana tasowa sakamakon ɗaga nauyi da nauyi a ciki. A farkon matakan, madaidaicin iko ba zai kawo lahani ba, amma bayan samuwar wurin yaro, haɗarin zai karu.
Zubda jini saboda cirewar mahaifa. Dalilin shine igiya mai tsalle, a cikin ruwa ko tsawo. Shafan gabobin maza na iya haifar da bakin ciki ga wurin hada mahaifa da rushewarsa a nan gaba.
Raunin raunin ciki. Yayin wasanni daban-daban ko kuma kayan saukar motsa jiki masu sauƙi, haɗarin ciwon ciki (kaya, hoop ko keken keke) yana ƙaruwa. Lokacin yin motsi, yana da mahimmanci don motsa jiki da taka tsantsan, kada rush, kuma kada ku cika da horo.

Lokacin da motsa jiki yakamata a iyakance

Ba duk motsa jiki halatta ba ne yayin "matsayi mai ban sha'awa", amma akwai ƙuntatawa waɗanda ba sa ba ku damar yin motsi:

farkon guba
wahalar ilimin likitan mata,
da shekarun mahaifiyar da zata zo sama da shekaru 35,
rashin jin daɗi na ɗan lokaci.

Yaushe ne ainihin motsa jiki?

An hana shi sosai don yin aikin jiki tare da abubuwan da ke tafe:

barazanar bazata wani katsewa na gestation,
bearingaan fruitsa threean uku ko fiye,
tsarin halittar mahaifa,
igiyar ciki,
rage daga cikin mahaifa mahaifa,
take hakkin mutuncin amniotic fluid,
ba daidai ba gabatar da tayin daga makonni 32 na gestation,
tabewar farji,
cututtukan mahaifa
An yi hadi ta amfani da fasahar haihuwa,
rikici tare da jariri akan tsarin AB0 ko Rh,
ɓarna a halin yanzu ko antenatals a tarihin mai haƙuri,
cututtuka na jini
thrombophilia.

Ka'idodi na asali

Motsi dole ne daidaito.
Motsa jiki dole ne ya kasance mai laushi kuma ba ya girgiza.
Ya kamata a rage aji biyu da yawa.
Lokacin da aka ware wa kaya ana iyakance.
Bai kamata ku shiga cikin damuwa ba idan mahaifiyar ta gaba tana da yanayi mara kyau.
Idan contraindications ya kasance, ware motsa jiki da kuma motsa jiki.

Me yasa bayanin: "kuna buƙatar ku ci biyu kuma ku guji ƙoƙarin jiki" - kuskure

Idan kana son samun kilogiram 20-30 na karin nauyi cikin makonni 40 na daukar ciki, ka sami rikice-rikice a cikin watanni uku, kuma da wahala ka murmure daga haihuwa, to zaka iya bin wannan “hikimar mutane”. Amma waɗannan uwaye masu zuwa waɗanda ke da hannu a cikin motsa jiki, da sauri suna samun irin tsarin da suke bi.

Sakamakon rayuwa mai tazara yayin haila:

Gajiya, rashin nutsuwa, tashin hankali,
Dizziness, rauni gaba ɗaya,
Jin zafi a cikin yankin lumbar, musamman ma a matakai na gaba (bayan mako na 25 na ciki).
Edema, hauhawar jini, haɓakar jijiyoyin jini da ƙananan hanji da basur,
Preeclampsia
Ciwon ciki
Rashin daidaituwa a cikin mahaifa.

Don guje wa duk waɗannan abubuwan da ba su da kyau, mace mai ciki tana buƙatar motsa jiki akai-akai, amma a cikin dalili. Hakanan motsa jiki zai taimaka matuka wajen hana kiba mai yawa, wanda shine babban hadarin dake haifar da ciwan kiba a cikin yaro nan gaba.

Muna yin ajiyar wuri kai tsaye cewa muna magana ne game da ci gaban ilimin halittar jiki. Idan mahaifa na cikin tsari mai kyau kuma akwai barazanar katsewa, to kada ku fara fadada ayyukan da kanku, da farko ku nemi shawara tare da likitan ilimin mahaifa.

Shin akwai ingantaccen tabbaci ga amfanin motsa jiki?

Binciken hujjoji na ƙididdigar ƙungiyar ƙwararrun masana ne suka fito daga Kwamitin Olympic na Duniya. Sun yi nazari a hankali yadda aikin motsa jiki ke tasiri kan rigakafin har ma da hanyoyin tafiyar matakai yayin daukar ciki da haihuwa. Abubuwan da aka yankewa ba su da matsala - dakin motsa jiki yana dogara da hana ci gaban rikice-rikice, kuma a wasu lokuta ma yana taimakawa inganta yanayin tare da cututtukan da ke gudana.

Don haka, a kowane yanayi yakamata ka daina barin aiki a wannan lokacin mai ban mamaki ga kowace mace. Kuna buƙatar kawai zaɓar hadadden horo. Kuna iya karatu a kwasa-kwasa na musamman a cikin rukuni, ko kuma kuna iya horarwa a gida.

Wadanne darussan ne kwararrun likitoci ke bada shawara ga mata masu juna biyu

Masu binciken sun bada shawarar mata masu juna biyu su hada karfi da motsa jiki da motsa jiki daga mintuna 45 zuwa 65 na kwanaki uku ko hudu a mako. Yin motsa jiki ba cutarwa ga tayin ko mahaifiya idan sun ci gaba da ƙarfi a hankali. Don haka yanzu ba lokacin da ya dace ba don rakodin rikodin sha'awar mutum ko gwada sabon tsarin HIIT (horar tazara mai ƙarfi sosai).

Yayin cikin ciki, yana da mahimmanci don ƙarfafa kashin baya saboda nauyin da ke ƙara ƙaruwa a baya. Wannan ya faru ne saboda canji a tsakiyar nauyi, sabili da haka cin zarafin hali.

Darasi na baya

Shahararren "Kitty." Wajibi ne a tsaya a gwiwar gwiwoyi kuma a hankali lanƙwasa da ɗauka da baya.
Zauna a ƙasa, dan kadan shimfida kafafu zuwa ga bangarorin kuma yi ƙoƙarin kai su zuwa safa.
Zauna a kasa, shimfida kafafunku dan kadan, karɓi tef ɗin wutar lantarki, sanya madaidaiciya hannu a gabanka sannu a hankali ƙoƙarin saka su a bayan baya.

Ka tuna cewa kowane aikin tilas ne a yi shi a hankali, ba tare da kaifi ba.

Hanyoyin nusar da haihuwa

Akwai ɗakunan motsa jiki masu amfani da yawa waɗanda zaku iya yin tare da cikakken komai. Suna baku damar kara yawan balaguron motsa jiki (lokacin kwanciya a lokacin numfashi) na huhu, wanda a hankali yana ragewa yayin daukar ciki, yayin da mahaifa ke bugun murfin diaphragm.

Sanya hannunka na dama a kirjin ka da hagu a ciki. Sannan sha iska da shayewa a hankali da sannu a hankali, amma ka tuna cewa hannun dama ya kamata ya zama ba motsi, wato, gwada numfashi, da fadada zancen diaphragm. Da farko yana da wahala, amma sai komai ya lalace. Wannan dabarar numfashi zai ba ku damar shakatawa tsakanin zafin nama.
Sanya hannuwan biyu a kan haƙarƙarin, shaƙa zuwa ƙidaya 1-2, kuma ka wuce zuwa ƙidaya 3-4-5-6. Batun shine a dauki matsakaicin numfashi, jin cewa kirji ya cika, kuma ya bushe a hankali.
Ka sha ruwa a hancin ka ka riƙe numfanka na tsawan 5, sannan ka shaye, ka kuma sake riƙe numfanka don 5 seconds.

Kowane motsa jiki dole ne a maimaita shi na mintina 2-3.

Tabbatar kula da motsa jiki yayin motsa jiki. Yin iyo da kuma tafiya a cikin sabon iska suna da kyau.

Wadanne irin motsa jiki ne aka sanya wa mata masu juna biyu?

Mace mai ciki bai kamata ta kasance cikin haɗari ba, saboda haka, a ƙarƙashin dokar an hana:

Gudun nesa
Tsarin nauyi mai nauyi
Tsalle-tsalle masu tsalle
Motsa jiki da suka sanya ku cikin hadarin fada,
Kwanciya a bayanku
Har ila yau, squats da kuma ɗora 'yan jaridu a cikin karni na III suna da haɗari musamman - suna iya haifar da tsufa cikin farji.
Kada ku bayar da matsanancin motsa jiki, wanda yawan zuciya zai zama sama da 100 a minti daya.

A kowane hali, kafin fara motsa jiki, kuma mun riga mun yanke hukuncin cewa su masu zama wajibi ne yayin daukar ciki, kuna buƙatar tuntuɓi likita.

Abin da motsa jiki da wasanni an yarda wa mata masu juna biyu

An ba da izinin wasanni masu zuwa ga mata masu juna biyu:

dacewa - yana taimakawa wajen kiyaye nauyin mace a karkashin kulawa da horar da tsokoki na ciki da gindi,
yin iyo - yana ba ku damar cire nauyin daga kashin, kazalika da ƙarfafa matzah na baya da ƙashin ƙugu. Bugu da kari, yin iyo shine babban mataimaki a yaki da cututtukan zuciya,
dakin motsa jiki don mata masu juna biyu,
yoga - zaku iya yinwa a cikin dakin horo, ko don koyon movementsan "motsawar gida." Yoga tana koya wa mace mai juna biyu nutsuwa da nutsuwa yadda ya kamata,
kwantar da hankali ko wasannin gargajiya.

Darasi Mai Amincewa:

jiki a gefe,
rabin squats
kafafu swings yayin kwance
durƙusa baya
yana jujjuya makamai zuwa gefe
daga gwiwa
Fuskar kai
"Keɓaɓɓiyar keke" a cikin matsayi mai mahimmanci,
latsa latsawa.

Abin da motsa jiki da wasanni an haramta

A karkashin dokar hana motsa jiki da ke da alaƙa da ɗaga nauyi, tsalle da gudana. Misali:

ruwa ruwa da ruwa,
amai da zuciyar da kuma ɗaga sandar
hawa doki (wasu masana ba da shawarar hawan keke)
akrobatics.

Darussan da zasu biyo baya zasu iya zama ma'aunin nauyin lokacin haihuwa:

Gudun - dole ne a sauya shi ta hanyar tafiya,
igiya tsalle
wahala na hop nauyi,
sauyawar latsawa ta hanyar daidaitaccen hanya,
zurfin squats
kaifi mai kaifi,
"Gada" da sauran abubuwan haɗarin acrobatic.

Ana yin horo ta la'akari da tsawon lokacin da lamarin ya kasance. Da yawa daga cikin malamai da masu horarwa sun baiyana haramcin abubuwan da aka haramta ta watanni uku.

Darasi na misalai na farkon watanni na ciki

Don haka, idan mahaifiyar mai tsammani ba ta da wata alaƙa da wasanni, to a farkon lokacin haila waɗannan ayyukan da suka dace sun dace da ita:

Tilts zuwa gefe: ya kamata a yi su sau 10-15 a kowane bangare. Bai kamata wata rana ta wuce hanyoyin biyu ba.
Juyayin jikin babba ba sama da sau 20 a cikin bangarorin biyu. Hanyoyin 1-2 ya kamata a yi kowace rana.
Theauke gwiwowi na taimaka wa ƙarfafa ƙashin ƙashin ƙugu da adana tsokoki na ciki. Gwiwa yana tashi a matsayin tsaye 8 sau sau a rana.

A cikin watanni na farko, zaku iya ziyartar tafkin, kuyi aerobics a cikin ruwa, kuyi tsere, amma cikin matsakaici. Gymnastics yana daidaita ayyukan motsa jiki.

Haramtacce: jingina a gaba, tsalle, gudana mai nisa.

Shin ya wajaba a cire duk wani aiki na jiki yayin daukar ciki.

Ofaya daga cikin nasihun da uwa ta gaba za ta iya ji ita ce cewa a lokacin haihuwar jariri ya zama dole a yi hattara da kowane irin aiki na jiki don guje wa rasa mahaifiyar da ake so. Shin hakane da gaske?

A cikin yanayin al'ada na mace, mace tana buƙatar aikin jiki. Amfanin ilimin ilimin motsa jiki yayin daukar ciki bayyananne ne: aikin jiki yana taimaka wa tsokoki karfafa, inganta hawan jini da samarda jini ga dukkan gabobin ciki, gami da utero-placental, haɓakar isar da oxygen da abubuwan gina jiki ga tayin. Gymnastics yayin daukar ciki shima yana taimakawa wajen samar da isasshen numfashi - mace zata mallaki nau'ikan motsi da take buƙata yayin haihuwa. Bugu da ƙari, ɗayan dabarun da ake buƙata da aka samu yayin aiwatar da ɗakunan ilimin ilimin jiki don mata masu juna biyu shine ikon shakatar da wasu rukunin tsoka tare da damuwar wasu. Wannan yana da mahimmanci musamman a lokacin haihuwa. Horon jiki yana rage hadarin matsaloli yayin haihuwa, kuma yana taimakawa mace ta murmure da sauri bayan haihuwa.

Gabaɗaya, duk rikice-rikice na motsa jiki na jiki waɗanda aka ba da shawarar ga mata masu juna biyu suna shirya jikin mahaifiyar mai ɗaukar nauyi don ɗaukar nauyi da aikin da ke jiran ta lokacin haihuwa. Tabbas, har yanzu, a cikin yaruka da yawa, kalmomin "haihuwa" da "aiki" suna da fahimta. Sabili da haka, don jimre wa wannan aikin, ana buƙatar horo na yau da kullun a duk tsawon lokacin tsammanin jariri.

Ko da cututtukan cututtukan fata da yawa a cikin mace mai ciki: ciwon sukari mellitus, lahani na zuciya, hauhawar jini, cututtukan thyroid, kiba, cututtukan tsarin musculoskeletal - kodayake suna buƙatar ƙayyadaddun ƙayyadaddun batun batun motsa jiki, ba su da cikakken contraindication don motsa jiki. A cikin irin wannan yanayi, shawarar da aka yanke ta hadin gwiwa ne ta hanyar kula da likitan mata masu cutar mahaifa da likitan ilimin halittu da aka lura da mace mai ciki. Mafi sau da yawa, ana ba da shawarar mace ta zama mai sauƙi aerobic (yana haɓaka kyallen kayan jiki tare da iskar oxygen): matsakaiciyar tafiya, iyo, ruwa mai motsa jiki, dakin motsa jiki na haske, zai fi dacewa a ƙarƙashin mai kula da malamin motsa jiki. M saka idanu na bugun jini, hawan jini, lafiyar gaba ɗaya.

Restrictionsuntatawa masu mahimmanci

Wani matsanancin ra'ayi, wanda kuma shine ƙage, shine ra'ayi cewa tun da juna biyu al'ada ce, yanayin ilimin mutum, zaku iya ci gaba da jagorancin rayuwa mai aiki ba tare da iyakance kanku ga komai ba.

Koyaya, bin wasu ƙuntatawa yana da kyau ga kowace mace da ke jiran jariri. Don haka, yayin daukar ciki, kowane irin motsa jiki yana contraindicated, tare da tarko, rawar jiki, ɗaga nauyi, haɗarin fadowa, rawar jiki: hawan dutse, hawa doki, ruwa, kowane irin kokawa, wasan ƙwallon ƙafa, tsallake, da dai sauransu. Hakanan, uwaye masu fata ba sa buƙatar wasanni masu sana'a, gasa na wasanni. Jin girman jiki a lokacin daukar ciki yana haifar da tabarbarewa cikin zubar jini zuwa ga tayin, yana haifar da jinkiri a ci gabansa, kuma yana iya haifar da ashara da haihuwa.

Halin da ake ciki wanda yawanci yana buƙatar iyakancewar motsa jiki yayin daukar ciki shine kasancewar mahaifar mahaifa da ilimin cututtukan mahaifa: nakasassu a cikin tsarin mahaifa, ƙwayar mahaifa, rashin lafiyar hormonal, kazalika da ɗaukar nauyi mai rikitarwa da tarihin cututtukan ƙwayoyin cuta (ɓarna na baya, ɓarna, haihuwar haihuwa), da dai sauransu. an bada izinin aiki na jiki da bada shawarar shi a irin waɗannan halaye kuma likitan halartan ne ya tabbatar da shi. An bada shawarar rage tsawon lokacin zama a matsayin tsayawa, saboda wannan lamari ne mai haɗari ga dakatar da juna biyu.

A wasu yanayi, duk wani yunƙuri na jiki an hana shi, tunda yiwuwar mummunan rikice-rikice yana da matuƙar girma, kuma kowane, har ma da danniya kaɗan, na iya haifar da sakamako wanda ba zai yiwu ba.

Abin da likita ya ba da umarnin

Matsayi mai mahimmanci don ƙayyade matakin wasan motsa jiki da aka ba ku shi ne shawarwarin likitan ku. Matan da aka horar da su waɗanda ke da hannu sosai a cikin wasanni kafin ɗaukar ciki, in ba a cikin mahaifa da kuma cututtukan mahaifa, ana ba su damar motsa jiki sosai fiye da iyayen da ba su da ilimi. Ga dukkan alamu yayin daukar ciki, musamman ma a farkon sakin farko, lokacin da hadarin ashara ya yi yawa, to ana bada shawarar rage yawan motsa jiki zuwa kashi 70-80 na wannan kafin samun juna biyu.

Mafi kyawun wasanni suna tafiya, yin iyo, motsa jiki a kan keke mai kwance a kwance (a kanta ƙafafun suna kan gaba kuma kafafu suna kan matsayi na kwance - yayin nauyin jiki ba shi da ƙima). Kwanan nan, sanannen yoga ga mata masu ciki yana karuwa.

Ya fi amfani ga mata masu fata su yi gajere, amma ayyukan motsa jiki na yau da kullun, yin aƙalla sau uku a mako. Wannan yafi inganci fiye da nauyin da ba kasafai ba, wanda zai iya yin lahani fiye da kyau: ayyukan motsa jiki na yau da kullun, lokaci ne mai wahala ga jiki. Sabili da haka, ya fi dacewa ku shiga sau da yawa, kaɗan kaɗan.

Yawan karfin motsa jiki ya bambanta da tsawon lokacin daukar ciki, da alamun halayensa, da kuma kan dacewa da lafiyar jikin mutum, dacewa da mace.

Ya kamata a gudanar da azuzuwan awanni 2 bayan cin abinci. Yayin motsa jiki, ya zama dole don gujewa yawan zafi da bushewa. Yiwuwar yawan zafi yana ƙaruwa tare da rufewa da wuce kima, azuzuwan a cikin ɗakuna da rigar zafi. Ya kamata a kwantar da aji Ya kamata ku zaɓi kyawawan, riguna na rigakafi da takalma don ilimin ilimin jiki wanda ba ya tilasta motsi. Tsakanin motsa jiki, ya kamata ku sha ruwa kaɗan, sannan bayan azuzuwan ku sha akalla rabin lita na ruwa ko ruwan 'ya'yan itace.

Komai yana ƙarƙashin iko

Lokacin aiwatar da kowane motsa jiki, dole ne a hankali kula da lafiyarku, raunin zuciya. Cuididdige ƙimar zuciya da aka yarda: 70-75% ne na yawan ƙimar da aka ba da shawarar shekarunka. Matsakaicin darajar ƙarfin zuciya ana lissafta shi ta hanyar: 220 - shekaru (a cikin shekaru). Don haka, matsakaicin karfin zuciya na matan da ke haihuwar haihuwa su ne 130-140 duk minti daya. Bayan mintuna 5 na hutawa (lokacin dawowa), bugun jini ya kamata ya koma al'ada (komawa ga ƙimar abubuwan da aka farauto - 60-80 beats a minti daya). Idan cikakke maido da waɗannan sigogi na zagayawa jini bai faru ba, to, wataƙila, nauyin ya wuce kima, kuma, don guje wa rikice-rikice, yakamata a rage ƙarfin motsa jiki a nan gaba. Adadin jimlar nauyin shine kimanin minti 10-15 a farkon ciki kuma sannu a hankali (fiye da makonni 3-4) ya kamata a kara zuwa minti 25-30. Idan kun ji rauni, raunin hankali, rashin haske, ciwon kai, gajeriyar numfashi, rauni na gani kwatsam yayin motsa jiki, dole ne a dakatar da motsa jiki nan da nan. Idan akwai fitar jini daga jijiyoyin jiki bayan motsa jiki, abin da ke faruwa na jawo raɗaɗi a cikin ciki, matsewar mahaifa, daɗawar bugun zuciya, canje-canje a cikin motsin cikin tayi daga baya, yakamata ku nemi shawara tare da likitanku nan da nan game da kyakkyawar ciki da kuma shawarar yin motsa jiki.

Lokaci muhimmi ne.

Watan farko na ciki shine ɗayan alhakin. Yayin wannan lokacin, kwancen dukkan gabobin da jaririn da ba a haifa ba yana faruwa, mahaifa ne ya zama mahaifa, ta hanyar samar da tayin cikin jini a gaba. Sau da yawa, ciki a cikin tsararraki na farko har yanzu bai tabbata ba: motsa jiki mai wuce kima, ɗaga nauyi zai iya haifar da barazanar ƙarewa. Saboda haka, buƙatar motsa jiki yayin wannan lokacin an ƙaddara shi akayi daban-daban. Wasu likitan likitan mata na mahaifa suna adawa da aikin jiki a farkon watanni uku, suna la’akari da ingantaccen lokacin fara azuzuwan don fara sati na biyu (13-15th mako na ciki). Idan mace ta kasance mai karatun ilimin jiki kafin samun juna biyu, in babu contraindications, kawai za ta iya rage matakin motsa jiki zuwa kashi 70-80% na asali, ba tare da barin ilimin jiki ba daga lokacin daukar ciki.

A cikin mako 13 na farko na ciki, mace ta ba da shawarar yin motsa jiki da motsa jiki don hannaye da kafafunta. Mawuyacin motsawar motsa jiki yana ƙaruwa a hankali, guje wa tsalle-tsalle, tsalle-tsalle, ɗaukar nauyin da ke haifar da matsa lamba na ciki (alal misali, darasi waɗanda ke haifar da tashin hankali na tsokoki na ciki da nufin horar da tsokoki na ciki, motsa jiki ƙarfi, ciki har da kayan motsa jiki, na'urar simulators). Iyaye mata masu hangen nesa suna koyon jinkirin yin saurin numfashi (tare da cikakken numfashi da ƙoshin jiki), wanda ke taimaka wa shakatawa, yin abubuwan motsa jiki waɗanda ke ƙarfafa girkin kafada, tsokoki na ƙafa.

Dangane da sakamakon binciken kimiyya, an nuna cewa tsawan motsa jiki a cikin matsayin tsaye yana ƙara haɗarin zubar da ciki, don haka ba a ba da shawarar tsawaita tsayin daka ga mata masu juna biyu.

Yana da mahimmanci a lura cewa, bisa ga shawarar yawancin likitan mata masu ilimin mahaifa, a cikin watanni 3 na farko na ciki, motsa jiki a kwanakin da ya dace da haila a cikin yanayin rayuwar mace ya kamata ya iyakance a cikin tsawon lokacin da ƙarfin.

Daga cikin sati na biyu, mahaifa ya fara aiki, daukar ciki, a matsayin mai mulki, yana daidaita, toxicosis ya wuce. Koyaya, a satin na biyu, girman mahaifa ya fara girma sosai. A saboda wannan, tsakiyar motsi jujjuyawa, nauyin akan kashin baya da tsokoki na baya (musamman ma a tsaye tsaye) yana ƙaruwa sosai. Tsokoki da jijiyoyin kafafu (galibi jijiyoyin) suna fara jin ƙarin tashin hankali. Gabaɗaya, sati na biyu shine lokacin mafi aminci don ilimin motsa jiki da wasanni.

A wannan lokacin, ana ƙara motsa jiki a cikin hadaddun motsa jiki na mata masu juna biyu, waɗanda ke ƙarfafa tsokoki na baya, abs, kafafu, da inganta haɓaka haɗin gwiwa. A cikin lokacin matsakaicin tashin hankali na tsarin zuciya da jijiyoyin jini (makonni 26-32 na ciki), kara matsin lamba a cikin jijiyoyin kafafu suna rage karfin nauyin ta hanyar rage adadin maimaita kowane motsa jiki, kara lokacin shakatawa. A cikin matsayin tsaye daga tsarin ciki na biyu na ciki ya kamata a yi fiye da sulusin aikin.

A cikin kashi uku na ciki na ciki, tayi na girma yana tsayar da aikin jiki na mahaifiyar mai juna biyu, kuma gajiya yana ƙaruwa. Sakamakon yaduwar mahaifa ta cikin mahaifa wanda ya kara girma, gajerar numfashi sau da yawa yakan faru. A wannan lokacin, yawan motsa jiki yakamata a rage. Dole ne a rage nauyin a wuri mai tsayayye da kwance akan bayan ka. An bada shawarar yin motsa jiki a hanzari, har zuwa nauyinda bai haifar da mace ba. Ya kamata a saka kulawa ta musamman ga motsi da ƙwarewar da suka wajaba kai tsaye yayin haihuwa, horar da nau'o'in numfashi, ikon shakatar da tsokoki na cikin mara tare da tashin hankali na bangon ciki, motsa jiki na motsa jiki wanda ke ba da taimako na jin zafi da kuma hutawa mai ƙarfi yayin aiki.

Don haka, ana bada shawarar motsa jiki ga duk matan da ke da juna biyu. Abubuwan da ba za a iya mantawa da su ba da kuma bukatar ilimin ilimin motsa jiki yayin daukar ciki an tabbatar da su ta shekaru masu yawa na aikin hana haihuwa da kuma aikin mahaifa. Koyaya, a kowane yanayi, tambayar yiwuwar, ƙaruwa da tsawon lokacin aiki na jiki na mahaifiyar mai jira ana yanke hukunci daban-daban.

Me yasa ciki yake motsa jiki

Likita na asibitin dabbobi masu haihuwa ya ce da alama ana nuna alamun motsa jiki kuma yana da amfani ga uwa da jariri. Matan da suka yi kafin yin yoga, yin rawa, Pilates yawanci suna daidaita nauyin tare da mai horo kuma, idan sun ji daɗi, suna ci gaba da motsa jiki.

Wadanda, tun kafin daukar ciki basu ma wahala tare da motsa jiki na safe ba, da wuya suyi tunanin yiwuwar yin loda yayin daukar ciki. Haka kuma akwai wasu nau'ikan mata matasa da ke tsammanin yaro wanda ya yi imanin cewa yayin daukar ciki mace 'kamar' gilashin lu'ulu'u ne '' kuma duk wani yunƙuri zai cutar da ita da jaririn.

Motsa jiki yayin daukar ciki yana da maganin sa, za a tattauna su nan bada jimawa ba, amma a duk sauran fannoni, caji ba wai kawai ba cutarwa bane, amma, akasin haka, yana da matukar amfani kuma ya zama dole.

Isar da gabobin da kyallen takarda da iskar oxygen yana inganta, zagayawa cikin jini yana ƙaruwa, wanda ke nufin abincin tayin ke nan. Da muhimmanci rage hadarin hypoxia, komawar ci gaban ciki.
Abunda yake kan kashin baya yana raguwa, mace mai ciki ta gaji kasa da ƙarshen rana, bayanta baya rauni, koda a cikin matakan gaba.
Motsa jiki don ƙashin ƙugu yana da mahimmanci don isar da saukin: ƙwararrun tsokoki na kwangilar haihuwar haihuwa, taimaka wa jariri sauƙi don haife shi.
Motsa jiki yana taimaka wajan dacewa kuma kada ya wuce ƙima: yayin haila, ba shi da ban tsoro kuma ana ɗaukar shi da kyauta, amma bayan bayarwa yana ba da kwarewa sosai.
Mahaifiyar da zata zo nan gaba, wacce aminiya ce da ilimin jiki, yoga, rawa, tana jin daɗin nutsuwa, a cikin yanayi mai kyau da farin ciki tana fatan replenishment na dangi. Yaron, ba ma an haife shi ba, yana kula da yanayin mahaifiyarsa.

Ganuwa ga mata masu jira

Shin mata masu ciki suna buƙatar motsa jiki?

Idan mace mai ciki bata da rikitarwa motsa jiki da matsakaici motsa jiki suna da amfani sosai. Wannan yana taimakawa don ƙarfafawa da kuma sautin tsoka, haɓaka wurare dabam dabam na jini a cikin dukkanin gabobin, kuma musamman a cikin ƙashin ƙugu, isar da oxygen ga jariri.

Ayyukan motsa jiki na musamman suna taimakawa horar da tsokoki na perineum da kuma koyon dabarun numfashi daidai lokacin haihuwa. A yayin irin wannan horo, shakatawa da tashin hankali na wasu rukunin tsoka suna faruwa, wanda yake da matukar amfani yayin haihuwar jariri don taimako mai raɗaɗi da tsinkewar mahaifa. Aiki na jiki yana rage rikicewa yayin haihuwa, yana taimakawa a gaba samu da sauri.

Ina bukatan motsa jiki yayin daukar ciki?

Cikakkun horo na musamman kan taimaka wa mata masu juna biyu, shirya jikinsu don haihuwa. Don sauƙaƙe tsarin haihuwa, dole ne a kai a kai, aƙalla motsa jiki. Amma izini don aiki na jiki da aiki ba ya nufin kwatankwacin abin da ake buƙatar tono dankali a gonar ko ɗaukar manyan jaka a cikin shagon.

Kuma idan akwai matsaloli?

Idan mace tana da matsalolin rayuwa, cututtukan zuciya da na jijiyoyin jiki, cututtukan thyroid, matsaloli tare da nauyi da kashin baya, ayyukanta yana da iyakancewa. Kuma duk da haka, mace tana buƙatar azuzuwan cikin tsarin kulawa - an ɗora manyan kuɗaɗen an zaɓe su, gwargwadon yanayin lafiya da lafiyar macen kafin haihuwar ta.

Yawancin lokaci, masu sa ido kamar su likitan mata da likitan kwantar da hankali suna ba da izini don azuzuwan. Ana shawarar tafiya, yin iyo aerobics a cikin ruwa, motsa jiki na warkewa a karkashin kulawa na malami. Kafin da kuma bayan horo, yana da kyau a auna bugun jini da matsin lamba, ya kamata ku saurari jikin ku kuma ku kula da lafiyarku.

Kar kuyi wuce gona da iri kuma duk tsawon watanni tara na ciki ku zauna a gida, kuna cin lokaci a kan kujera ko a kwamfiyuta. Wannan ba zai amfane ku da jariri ba. Amma ko da la'akari da cewa daukar ciki ba cuta ba ne, hawa tsauni, hawa ruwa a gefen koguna da yin gyare-gyare, ɗaukar bulo tare da kayan gini ba shi da daraja.

Me kuke bukatar sani?

Lokacin ƙayyade nauyin, ya zama dole don la'akari da wasu abubuwan da suke da mahimmanci yayin zaɓar saiti na aji daban-daban lokacin haihuwa. A kowane lokaci, har ma da mafi yawan cin nasara ciki, lodi a jiki yana contraindicated, a cikin abin akwai conclaion na jiki da ciki, bayyanar girgiza, nauyi daga sama da kilogiram 3-4, hadarin faduwa da raunin da ya yi yawa.

Darasi na kwatanci game da watanni biyu na ciki

Saitin bada don tsakiyar cikin. Kowane motsi ana yin shi sau 20 a bangarorin biyu, hanya 1 kowace rana:

IP tsaye, hannaye zuwa gefe. Musclean maraƙin yakan tashi daga baya,
rabi squats a kan lebur kafa tare da makamai miƙa a gaba,
IP tsaye, yana daga ƙafafun da ya lanƙwasa zuwa gefe,
akan zango
juya kai zuwa ga gefe da kuma cikin da'ira,
PI kwance: hagu daga hagu na dama da hagu na dama, sannan akasin haka, hannun hagu shine ƙafar dama,
Kegel daidaitaccen motsa jiki.

Mai motsa jiki na numfashi tare da yoga.

Darasi na kwatanci game da watanni uku na ciki

Minti 10 ana kasaftawa dan wasan motsa jiki a cikin farkon wasannin motsa jiki: mintuna 2 don motsa jiki 1:

rabin squat tare da tallafi, tsakanin kowane motsi mai zurfin numfashi ta hanci da kuma shanyewa ta bakin,
cakuda gwoza kafada tare da hutu don maganin numfashi,
turawa daga bango ko bene, amma kwance kan gwiwowinku,
Kegel hali: durƙusa don lanƙwasa da jingina da baya kamar cat,
ya juya hannayensa a tsaye.

Mataki na karshe na horarwa shine motsa jiki na numfashi: hannaye a hankali su faɗi saukar da kwatangwalo - exhale, tashi sama - sha iska.

Na farko watanni uku

A farkon matakan, yana da matukar muhimmanci a nemi likita da ke lura da daukar ciki game da hadarin da ke tattare da cutar. Idan ba su kasance a wurin, macen tana jin daɗi da ƙarfin gwiwa, to, fewan abubuwa kaɗan masu sauƙi amma ingantaccen motsa jiki da aka yi akai-akai zai taimaka wajen kula da lafiyar jiki.

Daga cikin abubuwan da aka hana - azuzuwan a kan 'yan jaridu: suna iya tsokani hauhawar mahaifa tare da haifar da dakatar da daukar ciki.

Daga maƙarƙashiya (wata matsala gama gari a farkon farkon) ƙananan squats zasu taimaka. A matsayin tallafi, kuna buƙatar amfani da kujera tare da baya. Farawa wuri - tsaye a bayan kujera, makamai a baya, kafafu - rabuwa da kafaɗa-kafada. Yin tsere, shimfiɗa gwiwoyi zuwa gefe, daidaitawa sama - ɗaga yatsun kafa sama.
Domin kada kuyi asara kuma kada kuyi sag tsawon watanni 9, nono, zaku iya kuma dole kuyi aikin da yakamata. Sanya hannuwanku a gwiwan gwiwarku, sanya dabino tare a matakin kirji. Matsa su da iyakar ƙoƙari, riƙe a cikin wannan matsayi na 10-15 seconds, sannan saki don 5 seconds. Maimaita sau 10-20.
Juyawa daga tsakiya na ƙashin ƙugu a cikin bangarorin biyu. Ana yin su a hankali, ba tare da motsi ba zato ba tsammani. Kafafu sun banbanta kuma dan kadan sunkuya a gwiwoyi.
Don rigakafin jijiyoyin jini na kafafu, juyawa kafafun kafa, ɗaga ƙafa a kan yatsun kafa da biyun suna da amfani. Don aiwatar da darasi, ba lallai ne ku tsaya ba, zaku iya yi yayin zama. Taimakawa ƙafafun zai taimaka wajen guje wa gurgunta tsokoki maraƙi zuwa kwanan wata.

Karin bayani akan zangon farko an yi bayani dalla-dalla a cikin bidiyon horo.

Sashi na biyu

Daga mako 13-14, hadarin ɓata, a matsayin mai mulki, yana raguwa, ingantacciyar lafiya ta inganta, tashin zuciya safe, nutsuwa, nutsuwa. Kuna buƙatar yin tafiya, tafiya, numfashi sosai.

A ƙarshen ƙarshen watanni na biyu, mahaifa ya ƙaru cikin girma, ciki ya zama a bayyane. Don sauƙaƙe nauyin, zaku iya sa bandeji kuma kuyi tsarin motsa jiki a ciki. Yawancin su an tsara su ne don ƙarfafa tsokoki na baya, ƙashin ƙugu da shiri don haihuwa.

Farawa wuri - zaune, kafaffun kafaɗa a gabanka ko ƙetare a gwiwoyi. Juya kanka kai tsaye a bangare daya dayan. Yi motsi yadda yakamata, ba tare da girgizawa ba.
A matsayi guda, shimfiɗa madaidaiciya makamai zuwa ga bangarorin kuma juya jiki a cikin ɗayan shugaban.
Farawa wuri - kwance a gefe ɗaya, madaidaiciya makamai miƙa gaba. A kan wahayin, ɗauki hannun sama da baya, juya jikin mutum, sannan komawa zuwa matsayin da yake asali. Yi sau 10 don kowane hannu.
Zauna a kan diddigen gindi, gwiwoyi su baje kansu. Miƙe hannuwanku sama da kan ku. A kan wahayin, karkatar da jiki, taɓa tare da tafin hannunka da goshin ƙasan, tsaya a wannan matsayin na 20 seconds, sannan ka daidaita ƙwanƙwasa jiki. Maimaita sau 10. Wannan aikin yana taimakawa wajen kwantar da tsokoki na baya, baya, da ciki.
Daga basur, motsa jiki na pelvic zai taimaka. Fara farawa - tsaye, kafaɗɗar kafada, baya a ƙicin. Swing kwatankwacinku daga gefe zuwa gefe, ƙoƙarin ƙara haɓaka mai motsi a hankali. Dole tsokoki na pelvic day da gindi su zauna.
Hakanan, juyawa ƙashin ƙugu a gaba - baya. Don yin aikin, tanƙwara kafafu dan kadan a gwiwoyi. A daidai lokacin da aka maido ƙashin ƙugu, dole ne kwanciyar hankali ya huta, kuma lokacin juyawa gaba - ɗaga tashin hankali.
Yayiwa ƙashin ƙugu "cikin adadi na takwas."

Na uku

A cikin watanni na karshe, babban wurin yana mamaye da motsa jiki don tsokoki na ƙashin ƙugu, shirya su don haihuwa. Wadanda aka zage su a cikin asibitocin haihuwa don wuce gona da iri wataƙila suna da sha'awar motsa jiki don asarar nauyi.

Setungiyoyi masu ban sha'awa a kan kwallon kafa, ƙwallon ƙwallon ƙafa. Bayan zaɓe shi, kuna buƙatar tuna da hankali. Ba asirin ba ne cewa yana da shekaru 8-9 wata mace ta rasa alherinta na baya, ta zama taƙama kuma, aikatawa akan ƙwallon kafa, na iya rasa ma'auni, faɗuwa. Saboda haka, babban yanayin shi ne rashin tsoro da taka tsantsan.

Tafiya a kan wasan motsa jiki, zaune, hannaye a kugu, matsar ƙashin ƙugu a gaba - baya. Kewayon motsi yana da ƙarami, irin wannan yana yiwuwa a kula da daidaitawa,
Zauna a kan kwallon, shimfiɗa madaidaiciya hannu sama. Ka sa ido a hankali zuwa dama da hagu, ka yi tunani iri 10 a cikin kowane bangare,
Idan kuna da horon da yakamata, zaku iya aiwatar da madafun iko. Don yin wannan, kwanta akan ƙwallon wasanku tare da bayanku, shimfiɗa hannuwanku zuwa gaɓoɓin, ɗauki ƙananan dumbbells (1 kg). Don haɗu da hannaye a kirji kuma don sake haifan su. Tsokoki na wuya kada su zuriya
Tare da hutawa ƙafa ɗaya a kan ƙwallon, sanya ɗayan a ƙasa. Sannu a hankali tanƙwara kafa a kan kwallon, huhun don kada ya yi rashin daidaituwa. Canja kafafu da huhu tare da kafa na biyu.

Kasa da kasa horo

A kowane lokaci, darasi suna da amfani wanda a cikin ilimin jikin mutum ke shirya mace ta haihu da tayi girma kuma ta taimaka ta haihu ba tare da hawaye da rauni ba. Da farko dai, wannan shine sanannen wasan motsa jiki Kegel. Ana iya yin shi a kowane matsayi - tsaye, zaune, kwance, a cikin squat.

Ayyukan shine don ƙara yawan tashin hankali da kuma tayar da tsokoki na ƙashin ƙugu, kuma riƙe su a cikin wannan matsayi na 10 seconds. Numfashi kada ya ɓace; yawancin hanyoyin ana bada shawarar kowace rana. Mai amfani don sauƙaƙa sautin igiyar ciki.

Motsa jiki da "Cat" ya durƙusa kuma yana kawar da gajiya da tsokoki na kashin baya, yana taimakawa wajen rarraba nauyin da ya dace. Don aiwatarwa, kuna buƙatar samun gaba ga dukkan hudun, ƙarfafa kan gwiwoyi da gwiwowinku.

A kan wahayin, karkatar da baya, ci gaba da kanka kai tsaye, kan kanti - zagaya bayan ka (idan ya yiwu), ka ƙasƙantar da kanka. Wannan aikin yana da tasiri sosai don pinpin jijiya na sciatic da symphysitis.

Motsa jiki "Keke" yana da amfani ga gindi da kafafu, dole ne a yi shi a hankali, ba tare da hargitsi da kwatsam ba. Kwanciya a bayanku, ɗaga ƙashin ƙugu, kafafun kafafu a gwiwoyi kuma yi kwatancen hawa keke.

Abin da abin da ba za a iya yi yayin daukar ciki

A cikin jerin abubuwan da aka hana:

A latsa, ciki har da murguda baki,
Dauri da turawa,
Tsalle, shimfiɗa,
Yoga tare da badawa don injin.

Kari akan haka, zaku manta game da rikice-rikicen motsa jiki - rollers, skates, kekuna, kokawa, wasannin motsa jiki.

Contraindications don motsa jiki yayin daukar ciki

Wajibi ne a tattauna batun motsa jiki da kuma tattauna tsarin sa tare da likita a gaban cututtukan cututtukan fata (zuciya, koda, huhu, da sauransu),

Contraindication shine guba ne na mata masu juna biyu, duka a matakin farko da makoma (gestosis),
Kuna buƙatar yin hankali tare da kafaffen polyhydramnios, sautin na mahaifa.

Duk wani malaise - tsananin ciki, tachycardia, gazawar numfashi, rauni, jin zafi a cikin ƙananan ciki, bayyanar fitsarin farji - dalilin kammala aji nan da nan. Idan bayyanar cututtuka ta ci gaba, daɗa ƙarfi, nemi likita.

Motsa jiki yayin daukar ciki yana taimakawa ci gaba da dacewa, nauyi da kwanciyar hankali, da rage damuwa kan tsokoki na baya da kafafu, da shirya hanyar haihuwar. Yin aiwatar da su, kuna buƙatar mayar da hankali kan kyautatawa da yin la'akari da ƙuntatawa mai yuwuwar cutar da yaran. Yana da matukar muhimmanci a shawo kan numfashi.