Yoga kumabhinqa akhulelweyo (2 kwikota). Fitness kumabhinqa akhulelweyo (2 kwikota)

Ukukhulelwa - lelona xesha emangalisayo kunye ebalulekileyo kubomi umfazi. Phezu kwamagxa umama okhulelweyo uzinze luxanduva mbini - kuba impilo yabo kunye nobomi, kwaye impilo kunye nobomi wosana elizayo. Ngoko, ngexesha lokukhulelwa kubaluleke kakhulu ukuba uzigcine kwimilo elungileyo emzimbeni, ngenxa phambi kokulinda ukuba mawenziwe uvavanyo kakhulu - ekubelekeni. Ukongeza, umzimba kunceda ukugcina umzobo omhle emva kokubeleka.

Imidlalo for umama okhulelwe

abasetyhini abakhulelweyo kubalulekile ukufumana ngokwabo iseti olulandelenayo eziya kunika amandla, impilo-ntle yaye kuya kuba mnandi.

Umama okhulelweyo ukuhambahamba luncedo elide. Ukuze sizuze kubo ubuninzi, kufuneka uthathe unonophelo izicathulo eya kuthintela imilenze ukudinwa. ukuhamba kakuhle kakhulu ngezinyuko. Kufuneka siphefumle impumlo yakho ukukhupha kancinane, ume endaweni yokuma kwakho, njengoko le kovalo isebenza ngakumbi, nto leyo ebaluleke kakhulu kuphuhliso eyiyo olungekazalwa.

Asiyiyo yonke imidlalo ezilungele abafazi abakhulelweyo. Ngamandla contraindicated: elide ukukhwela ibhayisikile, ekuqhubeni, umdaniso esebenzayo aerobic, Ukuskiya, ice skating ikhwele ihashe, naziphi umthambo ezifuna ngokugqithisileyo kumbe ngesiquphe iintshukumo, kwakunye nezo apho kruthu kakhulu umva.

ukuba uqale nini abaqhuba

Elona xesha lifanelekileyo ukuqala obonisa - oku senyanga yesibini. Ngeli xesha, lo msebenzi kangangoko ukuba iintokazi imfanelo, ingakumbi olunoluncedo yoga kwabasetyhini abakhulelweyo. 2 ezintathu - lixesha segolide sikanina. Toxemia kunye kukutshintshatshintsha yequbuliso ngaphezulu, ukuziva ngcono kakhulu ngakumbi ekuqaleni ukukhulelwa, kwaye ke ixesha ukwenza kubo, ukomeleza impilo yabo ukulungiselela ekuzalweni ezizayo. Musa ukulibala ukuba umthwalo kufuneka abe ngcathu, kodwa rhoqo.

Fitness ukuba umama okhulelwe

Nqanda emithanjeni varicose, nokudumba, ukuphucula isimo ulale, yehlisa iqolo, ukomeleza izihlunu floor zangasese nokulungiselela umzimba azalelwe kunceda ukomelela kwabasetyhini abakhulelweyo. 2 ezintathu - xesha nelingatyabuli kakhulu kwimisebenzi enjalo, ukuba yonke inzuzo ngaphandle iingxaki.

Uqeqesho kwi emanzini - enye yezi ntlobo best imithambo kwabasetyhini abakhulelweyo. Iiklasi echibini yokuqinisa izihlunu umva namaphephandaba, isikhumba uba elastic ngakumbi. Ukuphucula kwegazi emabeleni, ukuqubha ikhuthaza zisanyisa elungileyo emva kokubeleka. Diving ekulungiseleleni yokunqongophala kwe-oksijini kusana ngexesha yabasebenzi kuthintela hypoxia Palsy.

A ithuba elikhulu ukulungiselela ozalayo fitball ukuba abasetyhini abakhulelweyo. abayenza ibhola zinceda ukugcina bungqingqwa yomqolo, ukwenza amalungu mobile ngakumbi, ukuqeqesha izihlunu floor zangasese. Ngaphezu koko, yinto nokuthintela ogqwesileyo hemorrhoids.

Ukusuka Cardio ezimbini kuphela zilufanele self-isifundo. Ungaya uhamba izihlandlo eziliqela ngeveki imizuzu 30-40. Zama ukugcina lude isantya kwaye kwisantya enjalo evumela ukuba ukubila kancinane, ukuphefumla ngokunzulu. Ungaya ukuhamba yeYurophu.

Enye indlela - ukuba ukusebenzisa ekhaya kwi umqeqeshi okweqanda. Umsebenzi kulo ezisebenzisekayo iinyanga ezintandathu. Khetha ukwenza imo kunye kwapasa eliphakathi, yisa iiphedali kufuneka zilungiswe ukuze ebudeni ukuzilolonga, wena musa ukuchukumisa esiswini matshini.

A Imisebenzi ezimbalwa ezilula kumabhinqa akhulelweyo, nto ingenziwa ekhaya ngokwasemzimbeni:

1. Mahi umlenze. Kwindawo uvaleke ecaleni emlenzeni begoba ezisezantsi ukuqondisa phezulu. Sisoloko sithwele iilifti eziliqela umlenze, apho phezulu. Ngoko ke kufuneka ukuba ukulungisa umlenze eliphezulu emoyeni, etsala umlenze wakhe bottom ngqo. Phinda, ukutshintsha macala. Lo msebenzi iqinisa imisipha komhlaba olukhulu lwangaphakathi kunye zisecaleni ethangeni.

2. Planck. Bamba umtya kwindawo ngeenzwane zakho kunene ngenxa Ukuphefumla ezimbalwa. Ukuzilolonga iqinisa imisipha ngasemva, kumaphephandaba kunye nezandla.

3. Enye ukuzilolonga ngokukuko abasetyhini abakhulelweyo oluqhutywa a sikamamlambo pose ngeengalo wolula phezulu. Izandla yanjalo esehlisa intloko yakhe. Lo msebenzi komeleza ibele elungileyo.

4. uvuleka ngokupheleleyo loo pose: ezimpundwini beme ngasemva. Yelulwa phambili, kubalulekile ukuba uzame ukuba bachukumise ibunzi yakhe emgangathweni. Xa usenza imithambo isisu lihla phezu phantsi phakathi kwamadolo.

ephephile Fitness Imithetho

Ngeli xesha, umele ukhethe uqheliso ngokuchanekileyo, mamela umzimba wakho kwaye musa kakubi amandla omzimba. Fitness Umama okhulelweyo kuya kuba luncedo phantsi kwezinye iingcebiso ezilula kodwa kubaluleke kakhulu.

- Gcina umkhondo izinga lentliziyo, kufuneka ingadluli ibetha 130 ngomzuzu. Xa tachycardia kubi unikezelo igazi, yaye umbungu uswele oksijini.

- Naziphi na izinto ezinokukhokelela ukuwa kunye nokwenzakala, ukuba contraindicated abafazi abakhulelweyo.

- In previa ngumkhaya, ianemia nawuphi na imvelaphi, kwakunye ubukho ingozi kwesisu nokuba wavalwa kwemali abafazi abakhulelweyo. 2 ezintathu kwiimeko ezinjalo kufuneka athathe indawo ngokuzolileyo ngaphandle uxinezeleko olungeyomfuneko.

- Ukuba ngexesha leseshoni kukho ukudinwa, kukho iintlungu ezahlukeneyo, ukuphelelwa umoya okanye isicaphucaphu - uqeqesho kufuneka imiswe ngoko nangoko.

- Kuyimfuneko ukuba ukhethe ngokuchanekileyo uqheliso kwabasetyhini abakhulelweyo. 2 ezintathu - ixesha angakulungeli uqeqesho gangalala emva, ukususela kulo mzekelo imilinganiselo anda isibeleko iqalisa cofa kwi Vena cava. Ukwehla ngenxa kule igazi kunokukhokelela besifa nomfazi, umntwana uza kufumana i yokunqongophala kwe-oksijini.

- Uqheliso kwi isisu kufuneka ngaphandle kakuhle. Isiphumo ibe kwegazi, nto leyo eyandisa amathuba kwesisu.

- Kuyimfuneko ukuba anyamekele impahla zemidlalo ezikumgangatho ophezulu, nto leyo eya kunceda deal with kamnandi. ingqalelo ekhethekileyo kufuneka ihlawulwe esifubeni, ngenxa ubukhulu yokwanda kunye nokwanda ubuntununtunu yeentshukumo ezithile kungabangela intlungu.

Izimo Kuba eyeyomzimba

Fitness kumabhinqa akhulelweyo kakhulu ezahlukahlukeneyo. Wonke umfazi angakhetha oko kulungileyo kuye: umzimba, umzimba ngamanzi, yoga, imithambo ukuphefumla, kunye nabanye.

Kodwa simele sikhumbule ngezinye Izimo:

- izifo ezingapheliyo, izifo inkqubo sentliziyo, leyo kwinqanaba oyingozi;

- izifo ukudumba kwaye ezosulelayo, ezithi zivele ingakumbi etsolo ngexesha lokukhulelwa;

- in toxemia kakhulu;

- umsebenzi oyingozi kakhulu kwabasetyhini abakhulelweyo kunye noxinzelelo lwegazi oluphezulu;

- Musa ukusebenzisa xa hypertonicity le isibeleko, zesibeleko ukopha.

Yoga ukuba umama okhulelwe

Indlela emangalisayo ukulungiselela wena ukujongana umntwana elizayo, ukudala iimeko azivumi ukuba uphuhliso evumelanayo iimvuthuluka ukuphucula imeko yabo yaye engqondweni yoga.

Ezifaneleke kakhulu ngeli xesha i yoga ekhethekileyo abafazi abakhulelweyo. 2 ezintathu - elona xesha lifanelekileyo imisebenzi enjalo. Zakhiwo loqheliso kwabasetyhini abakhulelweyo musa ukuba run engqengqe ngomqolo. Lujolise kakhulu zokuphefumla ezifanelekileyo kunye nesakhono ukuze siphozise ingqondo, nto leyo eluncedo kakhulu xa umama umntwana.

UNYE umdibanise kwezi zifundo - kukuba emva kwabo akuyi uzive ukudinwa okanye ukukhathala. Yoga kuya kukunceda ufunde ukulawula indlela kungekuphela nje umzimba wakho kodwa emoyeni. kwiiklasi rhoqo kunceda ekunciphiseni obubonakala zinetyhefu, ukunciphisa ingozi amanqaku ukuzolula, yenza kube lula lokukhulelwa, ngexesha lokubeleka kunye nexesha Kukudandatheka. Uya kukulibala ngeengxaki ubuncwane ezifana ukuqhina kunye hemorrhoids. Ukolula linegunya, abazenzayo yoga, kuya kunceda ekuphuculeni ukutya kunye ekugayeni.

Ngenxa ezifunyenwe ngethuba bhetyebhetye ingqesho kunye plasticity, umama okhulelweyo kuya kuba lula ukufumana isikhundla apholile yabasebenzi, kunye ukuphefumla ubuchule okhethekileyo uya kwenza inkqubo kangako buhlungu. Ukuba abangaqhelananga oku, unga zama yoga kwabasaqalayo.

Ukuze Ndiyakuthethela kusasa, kwaye ufudumele mini angadibana msebenzi ezintsonkothileyo:

1. Mountain Pose kwaye isidumbu ukuma kunceda umzimba ukhululeke. Okokuqala eyenziwa ngolu hlobo lulandelayo: kuthi tye, abahluza ngokupheleleyo zonke izihlunu, uze uphumle. Ukuba aveze isidumbu kufuneka ndilale phantsi uze uzame ukuyekelela umzimba wakho uphela.

2. Pose emthini. Lo msebenzi kunceda ukomeleza imilenze umva, inika bungqingqwa lesinqe kunye nezihlunu ubudoda. Babemile kufuneka zizame umzimba uphela kunye izandla lakhe phezulu, iinyawo sibhalwe phantsi. Ukuphakamisa waguqa umlenze kwi edolweni, wabeka yonyawo lwayo ngaphakathi womlenze, Guqani kufuneka ibhekiswe. Ngaba lubanjwe kakuhle imizuzwana embalwa, ngoko ukubuyela yokuqala.

3. Umthambo "Cat" yaye "Cow". Indibaniselwano yezi babesima inceda ngokupheleleyo ukumelana noxinezeleko phaya emva. Ukuze wenze lo msebenzi kufuneka uvuke ngazitho zine, izandla kufuneka ibe phantsi amagxa akho, isinqe namadolo ahambelana. Yenza 10 Ukuphefumla umoya yaye siphefumla, arch sakho phantsi kancinane, zongameleyo umnqonqo phantsi. Kulo sikhundla, kufuneka ahlale Ukuphefumla ezilishumi. Ngoko ke spin uya kujikwa phezulu ngathi ikati, kwaye sihlale kweso sikhundla ngenxa akhawunti-10.

4. isitulo oma. Ukusuka imile ngendlela sekukukuguqa ndazithoba wena ukuze kule sikhundla, kwaba lula ukuba Ukuphefumla-5. izandla ngqo vuka, emva ithe tye. Uphinde amaxesha 3-4.

5. Pose hero. Lo msebenzi kuqinisa imilenze kuphucula komzimba. Kufuneka ahlale phantsi ngamadolo akhe ndawonye, ngaphandle iinyawo. Taz eshiyelelweyo ukuze ezimpundwini wahlala phantsi.

6. Buza Butterfly ivula esinqeni kwaye iqinisa imisipha bomgangatho zangasese. Behleli emethini, zitsale isithende ukuya ithambo zikawonke wonke, ekuncothukeni kweentende zeenyawo ngexesha kwimfuno enye qha. Ukolula kufuneka elitofotofo ubudoda.

Yoga lonikezelo lung

omama amaninzi abalindele ujamelene ngxaki: a yokuzalwa kukufuphi, kwaye mixture akafuni lokujikelezisa intloko phantsi. Iseti elikhethekileyo yoga kuya kunceda umntwana ukuba athathe isikhundla kakhulu efanelekileyo. ukusebenza Excellent unika inversions: a ukuma ekuxhaseni, ezinde, ibhulorho. Kodwa le mithambo zifanelekile kuphela koomama, ngubani Sizibandakanye ngaphambili. yoga uncedo ukomeleza udonga zesibeleko, leyo lunciphisa ubungozi yokuzalwa kwexesha. Ngexesha umthambo uphucula igazi kwegazi wesibeleko kunye isinqe, babe namandla umva kunye nezihlunu umqolo. Ngenxa kule umntwana kulula ukuba esiswini sikama.

Iseti loqheliso ukomeleza izihlunu floor zangasese libenza enwebekayo ngakumbi, yaye kunegalelo sicatshulwa lula umntwana ngokusebenzisa lomsele lokuzalwa. Ukongeza, izihlunu ezomeleleyo uqhuba kokuba luzelwe bhampisa umva ngokukhawuleza kakhulu.

imithambo yoga Special ejolise ukuqeqesha izihlunu perineum kunye lobufazi. Oku kunciphisa amathuba nihlinza ngethuba lokubeleka. Le esibhedlele izakhono luncedo kakhulu ezifunyenwe langoku kwaye ukhululeke izihlunu ndawo olusondeleyo.

Elona xesha lifanelekileyo iiklasi

Ngokusesikweni, kufuneka uqale uqeqesho naxa mbono. Kwimeko enjalo, ukuba awunayo ixesha, ngoko naliphi na ibakala ukukhulelwa kuya kuba luncedo ukuba yoga ekhethekileyo abafazi abakhulelweyo. 2 ezintathu xa midsection ayikho mikhulu kakhulu kwaye okulungileyo ngokwaneleyo, lelona xesha lifanelekileyo lokwenza ekuqaleni kwekhosi.

Musa ukulibala malunga isilumkiso

Ngexesha ukubulawa asanas kufuneka bagadwe ngeliso elibukhali ngesimo sabo. Waziva okanye intlungu - umqondiso ukuba kumiwe olukhawulezileyo umthambo. Emva iiklasi, kungabikho kugula, iintlungu kunye nezinye mizwa ekhathazayo.

Musa ukulibala ezingabangela kwi esiswini abakhulelweyo contraindicated. Kuphephe izikhundla apho kuyimfuneko agobe umva ngamandla. Ukuba uvakalelwa kukuba umthambo awukwazi imali, unako kwayama esitulweni okanye eludongeni. Awuqhube ekusoluleni, oko kufuneka kwenziwe ngcembe nangenyameko. Ukuba kudlalwa imidlalo ngaphambili, ahlawule ingqalelo imisebenzi ezizodwa abafazi abakhulelweyo. 2 ezintathu - ixesha xa umzimba wakho uya kuba mpuluswa kwaye namandla umthwalo rivalela.

Phambi kokuba uqeqesho kufuneka udibane nogqirha wakho. Nangona yoga ngexesha lokukhulelwa iphephile, kodwa kufuneka ufumane imvume kwagqirha, kuba kuphela uyazi imbali yakho yezonyango kunye neemeko ezithile.

Ukuba akukho Izimo, ngeli thuba iza kuphela sebenzisa yoga kwabasetyhini abakhulelweyo. 2 ezintathu - ixesha xa umngcipheko kwesisu liyehla, umfazi abanazo isicaphucaphu nokudinwa, umzimba sakuqhela kurhulumente omtsha, nto leyo ethetha ukuba ungabeka uqale inkqubo yokuzilolonga. Ukuganga phezulu, khumbula ukuba ubuze ugqirha wakho.

Iimpawu ze msebenzi

Ngexa lokukhulelwa, phantsi kweliso nomqeqeshi ofanelekileyo kufuneka nayiphi na imisebenzi yomzimba, kwakunye neeklasi yoga wenziwe. Kwabasaqalayo iza kuphuhliswa isethi ekhethekileyo olulandelenayo njengoko amandla engaqhelekanga omzimba - kuba nzima ukuba umzimba ababhinqileyo.

Akufunekanga unike konke ukutyeba ngokupheleleyo kuqeqesho, yonke into elungileyo moderation. Uqheliso apho ska esiswini okanye uxinzelelo kakhulu kwi kummandla zangasese, kufuneka ngaphandle.

Kuqala kwinto zonke, ukuqala ukwenza, kufuneka ufunde kumhlaba njani kakuhle uvuke kuhle. Musa ukulibala ukuba umthambo akufanelekanga ukuba kubangele iintlungu, akukho mfuneko zizame ngokungeyomfuneko, iintshukumo kufuneka zibe mpuluswa kwaye uthambile.

Landela iingcebiso ezilula, kunye umthambo ngexesha lokukhulelwa uya kukuzisela wena iingenelo kuphela. Ukongeza umsebenzi emzimbeni, musa ukulibala malunga nokutya okusempilweni neziselo iivithamini ezizodwa abafazi abakhulelweyo. 2 ezintathu - ixesha xa umzimba unina lifumana neemfuno eyandileyo iivithamini ngokunxulumene eli thole kunye nophuhliso. Yiya ukhetho sina phambi kokwenza naluphi na ezintsonkothileyo, qhagamshelana nogqirha wakho.