Umgomo oyinhloko kuwo wonke owesifazane okhulelwe ukubeletha ingane enempilo futhi eqinile. Ngenxa yalokhu, kubalulekile ukuhlinzeka ngezimo eziningi: kusuka ekukhulelweni okuzwakalayo, ukudla okunomsoco, impilo yokuphila enempilo, ukuzikhandla ngokomzimba, esimweni sokuthula esiyingxenyeni yabantu abanothando. Kodwa kule ngqikithi sizokhuluma ngesici esisodwa sezempilo - ukuvivinya umzimba emzimbeni wesibili nesithathu kokukhulelwa.
Kungani i-trimester yokuqala ingathinteki? Ngokuyinhloko, wonke owesifazane uyaqonda lokhu. Isikhathi sezinyanga ezintathu zokuqala sokukhulelwa yiyona enomthwalo wemfanelo kakhulu futhi eyingozi kakhulu. Lesi yisikhathi lapho inani eliningi kakhulu lokulahleka kwesisu likhona. Imithwalo yemvelo ngalesi sikhathi kufanele inciphise ngangokunokwenzeka, futhi kungcono ukuyiyeka ngokuphelele. Futhi kuphela eduze kwe-trimester yesibili, ungaqala ukuzivocavoca. Kunoma yikuphi, ukuqala koqeqesho kungenzeka kuphela emva kokuthola imvume ku-obstetrician futhi ngaphansi kokuqondiswa kwakhe njalo. Lokhu akusho ukuthi udokotela kumele abe khona ekamelweni lokuzivocavoca noma ekhaya (kuye ngokuthi uzobe usebenza kuphi). Kuphela phakathi nesikhathi sonke sokuqeqesha udinga ukuqapha ngokucophelela ukusabela komzimba wakho. Futhi ngokusola okuncane kakhulu kokuba nzima, ngokushesha buza udokotela. Ukuqeqesha kumele kuphele uma kwenzeka ukhulelwe noma ngisho nezinguquko ezincane esimweni somama noma isisu.
Uma ukukhulelwa kwangaphambi kokukhulelwa kubandakanyeka kakhulu ezemidlalo, bese kunciphisa amandla okuqeqeshwa ngu-25-50% ku-trimester yokuqala yokukhulelwa akulimazi impilo yakho. Abaningi besaba ukuthi ithoni ye-muscle izokwehla ngokuphawulekayo futhi kuyoba nzima ukwenza isikhathi esilahlekile. Akunjalo. Ukumiswa kwemithwalo ngeke kuhlanganise nezinkinga ezinkulu, kodwa ukugcina ukukhulelwa nokuqinisekisa ukugeleza kwayo okulungile kuphelile.
Okukhethwa kukho okwenziwe ngokomzimba ngesikhathi sokukhulelwa kwesibili nesithathu kokukhulelwa yi-aqua aerobics. Amakilasi agcinwe emanzini, okuvumela ukuba unciphise umthwalo emajoyini futhi ugweme ukunyakaza okungazelelwe. Ngakho umthwalo usebenza kahle futhi uphephile kokubili umama nengane. Lokhu kuyilungiselelo elihle kakhulu lokubeletha, kufanelekile ngisho nangomama abangakalungiselele abangakwazi ukugebha. Kuhle, Yebo, amakilasi nomqeqeshi womuntu siqu. Amanye amakilabhu ahlela izinhlelo ezikhethekile zokulungiselela omama abalindele. Ungabhalisa eqenjini, futhi ungahlela izifundo ngasinye.
Nazi imithetho embalwa okumelwe ilandelwe uma unquma ukwenza izivivinyo ekhaya:
- Lawula umzimba wakho ngenkathi uqeqeshwa futhi wenza noma yikuphi ukunyakaza kancane kancane, ngezinga elilinganiselwe.
- Gcina umgogodla endaweni engathathi hlangothi. Ungalokothi uphakamise amandla adonsela emthambekeni!
- Gwema ukuzivocavoca ngesisindo esinzima. Ungenza ukuzivocavoca ngesisindo esilula noma ama-dumbbells, okungenani angaphezu kuka-3 kg.
- Gwema ukuzivocavoca ngezinga eliphelele lokunyakaza, ikakhulukazi ukuzivocavoca umzimba.
- Khohlwa mayelana nemithambeka ejwayelekile ngemva kwe-trimester yokuqala.
- Khokha ngokukhethekile ezindaweni ezinjengamahlombe, emuva, izinqama namathole.
- Ukuzivocavoca kungenziwa kahle endaweni ehlezi noma emile. Ukuhamba okulula okuwusizo. Ungenza umshini wokunyathelisa ebhentshini le-occipital kanye nokuzivocavoca okuncane kumaphephandaba.
- Kumele uyeke ukusebenzisa imisipha ye-pectoral uma amabele akho eba mkhulu kakhulu.
Nazi ezinye izibonelo zokuzivocavoca ezinxenyeni zesibili nesithathu zokukhulelwa:
1. Izikwele:
Sukuma ulwe nodonga, cindezela umhlane wakho odongeni ukuze ulinganise isikhundla. Izinyawo ndawonye, izingalo zancipha emzimbeni. Uma ubamba isisindo esincane ezandleni zakho, udinga ukuwagcina ukuze izimbambo zingathinti umzimba. Isisindo akumele sidlule u-2 kg. esandleni ngasinye. Manje, u-squat kuze kube yilapho izinkalo zakho zifana nendawo, bese uvuka endaweni yokuqala. Kungcono ukwenza lo msebenzi phambi kwesibuko, ngoba i-angle engakwesokudla phakathi kwezinyathelo nokuphansi kubaluleke kakhulu. Lokhu kunikeza umthwalo ophelele futhi uvumela imisipha ukuba ithole ithoni efanele. Yenza okuphindwe kathathu kokuphindaphindiwe kuka-10-12.
Ngemuva kwendlela ngayinye, phumula futhi uzame futhi. Ukuzivocavoca kuqinisa imilenze nemisipha yesisu.
2. Ukuzivocavoca emisipha yamathanga:
Hlala esihlalweni bese uvula imilenze yakho phambili. Bamba ngesisindo samasekhondi angu-2. Zama ukugcina imilenze yakho ngesimo esiphezulu. Amahlombe alungile, gcina izandla zakho ngemuva, ukuze umhlane wakho uhlale uqondile.
Phakamisa imilenze yakho bese wenza izinyathelo ezimbalwa zokunyakaza. Ukuqeda imilenze ekugcineni akudingekile, ugcine u-half-bent. Gwema amadolo akho ama-degree angama-45 ahlobene nomunye. Gcina umhlane wakho uqonde.
Bhonqa amadolo akho phansi. Bese uhambisa umzimba emuva nangaphezulu, phezulu nangaphezulu. Kuhle kakhulu ukuhambisa ngokuzenzekelayo. Yenza izigaba ezingu-1-2 zokuphindaphindiwe ezingu-10-15. Ngesikhathi sokuphindaphindiwe kokuphindaphindiwe kokunyakaza, qhubeka ufike uze ufinyelele emaqokeni akho noma izithende ngeminwe yakho.
Phumla kule ndawo futhi uqondise. Ukuzivocavoca kakhulu kuthuthukisa imisipha yethanga.
3. Ukuqinisa imisipha yomzimba:
Hamba emadolweni, gcina umgogodla wakho uqonde. Philisa kakhulu futhi ukhululeke esiswini, bese uphuma uphinde udonse isisu ngaphakathi nangaphezulu. Ake ucabange ukuthi imisipha yakho ihlanganiswe ingane futhi igqoke nxazonke, i-swaddle it. Bamba umoya wakho imizuzwana engu-10, bese uphefumula ngokujwayelekile.
Yenza ukunyakaza okusheshayo okuphefumula okusheshayo (amaphuzu angu-25-30 okuphefumulela nokuphefumula) aqondiswe ngaphakathi. Ngesikhathi sokuphumula, imisipha yabezindaba iqinisa, futhi ngesikhathi sokuphumula iphumula.
Ungavumeli imisipha iphumule ngokuphelele phakathi kokuphefumula. Ngakho lo msebenzi uzoletha inzuzo eyengeziwe.
4. Ukuqinisa intamo, emuva nangamathambo:
Futhi, qala nge-rack ethangeni lakho. Dlulisela phambili ingalo yakho yangakwesokudla uphinde uhoxise umlenze wakho wesobunxele, udale umugqa oqondile kusuka kwiphondo lezinzwane zakho. Bamba imizuzwana engu-10, shintsha umlenze wakho nengalo bese uphinda umsebenzi. Yenza okuphindaphindiwe kwezintathu zomlenze ngamunye.
5. Ama-push-ups:
Ubheke odongeni kude kude nalo. Beka izandla zakho odongeni, ububanzi bezintendeni buhlangene, izingalo ziqonde ngqo futhi zikhulu kakhulu kunokuphakama kwehlombe. Qala ukuphuma ukuze umzimba wakho udwebe umugqa oqondile. Ungathembela ezihlangothini zakho bese uthinta odongeni ngesifuba sakho lapho uqhuma. Bese ubuyele esimweni sokuqala bese uphinda umsebenzi. Iqinisa kahle isifuba ne-triceps. Ungaphinda wenze ama-push-ups phansi ngamadolo aguqe. Kodwa qaphela lapho wenza.
6. Ukuzivocavoca kwe-triceps:
Hamba emuva emuva kokwesekwa, isibonelo, odongeni noma emnyango. Amaqhubu aphelile, izinyawo phansi, iminwe ithinta ukwesekwa. Cindezela kusuka odongeni, ubambe izandla ngemuva, hhayi kude nesikhumba. Phakamisa i-pelvis usebenzisa izandla zakho. Khona-ke, ngaphandle kokushintsha ukuhleleka, ukugoba ama-elbows bese ubamba isisindo somzimba kule ndawo imizuzwana embalwa. Yenza izikhathi ezingu-3-5 ngezinqubo ezimbili.
7. Ukuzivocavoca "kitty":
Hlala kuwo wonke ama-four phansi. Gcina izandla zakho ziqondile. Bese uqala ukugoqa njengekati. Bending back. Isisu singathinta phansi. Bese uvula umhlane wakho ohlangothini oluhlukile. Uma unciphisa imisipha yomshini, cindezela, ngenkathi ukhululekile, phuma. Yenza okuphindaphindiwe okuphindaphindiwe. Ukuzivocavoca kuqinisa imisipha yomzimba nesisu.
Khumbula ukuthi ukukhulelwa akusiyo isikhathi sokuphambanisa imisipha bese udonsa amafomu. Inhloso yokuzivocavoca ngalesi sikhathi ukuzigcina uzikhiphe, ulungise umzimba ngokubeletha. Uma usuqedile imithetho engenhla, ungenza lokhu ngaphandle kokulimaza empilweni. Into esemqoka ukuhlala uxoxisana nodokotela wakho, okuvela kuye. Kodwa incomo enkulu kuwo wonke umuntu ukuhamba okuningi. Lokhu kuyindlela ehamba phambili yokuzivocavoca kwabesifazane abakhulelwe. Ichibi futhi alilimazi ngokuvakashelwa okunengqondo nokuhlelekile.