Ukubhukuda, ama-aqua aerobics kanye nokuzivocavoca kwabesifazane abakhulelwe bahlala esitokisini sabamama abalindele. Ungase futhi wenze izivivinyo zokuphumula kanye nokwelula okungaphezulu kwemisipha nemigudu. Inkimbinkimbi ihlose ukunciphisa ubuhlungu ngemuva, ukuthuthukisa isimo sengqondo nomzimba. Ungenza ukuzivocavoca nsuku zonke kuze kube kwezidingo. Ngenxa yokwenza lezi zivivinyo ngesikhathi sokukhulelwa:
umfutho we-fetal on the umgogodla uyancipha, futhi ingozi yokuphoqa ukuphela kwezibindi ku-vertebrae yehla;
Ukusakaza kwegazi kuthuthukisa - prophylaxis ye-edema nemivamisa ye-varicose;
ubuhlungu entanyeni nasesikhwameni sinciphisa, ukuthunyelwa kwesikhashana kuthuthuka, futhi imisipha yesifuba namahlombe iqinisa.
Qaphela! Ngesikhathi sokukhulelwa, akunconywa ukwenza imisebenzi elula yokwelula. Ukwandisa ngokuphawulekayo izinga le-hormone ukuphumula, isenzo salo sihlose ukwandisa ukuqina kwezimpawu kanye nezinambuzane, ukwenza lula inqubo yokubeletha nokuhamba kwengane ngokusebenzisa umsele wokuzalwa. Izinga lonke lokuguquguquka ngesikhathi sokukhulelwa landa, kodwa ngesikhathi esifanayo umthwalo ohlangothini namathambo ukwanda. Imigaments eqeqeshiwe engaphelele ingase ingalungele izimo ezintsha. Ngakho-ke, phakathi kwalaba besifazane abakhulelwe kukhona amacala okulimala amanxeba amaningi, ama-dislocation and sprains.
Ukufudumala
Ngaphambi kokuba uqale imizuzu embalwa, hamba uhamba ngokuzungezile ekamelweni bese wenza ukuvivinya umzimba oku-2-3.
"Impophoma"
Ukuma ngokuqondile, vula. Sula i-vertex phezulu, welula lonke umgogodla. Ngesikhathi sokuphefumula, kancane kancane ujikeleze emuva, welula amahlombe akho ngaphakathi, nezandla emadolweni, uwafake phansi emathangeni. Yehlisa ikhanda lakho, cindezela izinyane lakho esifubeni sakho. Yenza ukuthambekela okuphezulu, phambili nokufinyelela phansi. Ingxenyana ye-thoracic ngesikhathi esifanayo, u-arch, welula ama-blades up. Kuphefumulelwe olandelayo, kancane kancane uqondise, uqondise emuva. Ukwehlisa kancane kancane, i-vertebra ngemuva kwama-vertebrae, buyisela ikhanda nentamo endaweni yokuqala. Ukuma ngokuqondile, thatha ukuphefumula okumbalwa nokuphumula. Phinda umsebenti 3-4 izikhathi.
"Intaba"
Hlala kuwo wonke ama-ezine ngokugcizelela emaceleni nasemadolweni. Nciphisa amahlombe ukuze isikhumba siphezulu kakhulu. Beka ikhanda lakho emabhulashini, Ungasebenzisa umcamelo, kanti izandla zingadonsa phambili noma emzimbeni. Vula ikhanda lakho eceleni noma uphumule ngokumelene nebunzi lakho. Isikhwama kanye nezintambo kufanele kube emgqeni ofanayo, ngokulinganisa phansi. Phula umzimba ngokuphelele. Buka umhlane wakho: ukubopha nokugoba akufanele kube. Qhubeka nokuphefumula. Ubude bomsebenzi buyi-1-2 imizuzu.
Ukunakwa: "Intaba" ayinconywa ngemuva kweviki 34-35 lokukhulelwa.
"Ikati elihle / ikati elimbi"
Hlala kuzo zonke ezine ukuze ugcizelele ezintendeni nasemadolweni. Yehlisa ikhanda lakho uphumule intamo yakho. Uma u-inhalation, i-maximally bend ku-lumbar ne-thoracic umgogodla. Phakamisa ikhanda, phindela ngemuva kwekhanda. Amahlombe awanamathele, ngokuphambene nalokho, awasakaze kabanzi. Gwema isisu kuze kube phansi. Uma uphumelela umoya, thatha indawo ehlukile. Phindela emuva emuva ngangokunokwenzeka. Phinda umsebenti 3-4 izikhathi.
I-Extrusion
Lokhu kulindeleke kwandisa ukuhamba kwamajoyina, kuhlanganisa imisipha yangemuva. Uhlezi phansi, ugxile emuva odongeni, imilenze iguqa ngamadolo, izinqulu zivulekile. Izandla zikhululekile ezinkalweni. Zama ukuxhuma izinyawo zakho. Ungathinti izinyathelo phansi. Ukuze kube lula, ngisho noma ungafaka umcamelo ngaphansi kwamadolo onke. Ukuzivocavoca kuhle kakhulu ngamehlo avaliwe, ukuphumula ngokuphelele imisipha yobuso, intamo namahlombe. Uma u-inhalation, udonsela umqhele, ululaze umgogodla bese ugoqa kancane emuva. Bamba umoya wakho imizuzwana embalwa. Ekuphumuleni, phumula zonke imisipha, ungakwazi ukuzungeza emuva kancane futhi sutulate amahlombe akho. Ukwengeza ukwandisa ukuhamba kwamalunga futhi welula imisipha ngemuva komama ozayo, lo msebenzi uzokusiza ngokuphawulekayo ukuthuthukisa ukujikelezwa esifundeni sezintambo.
Ukwehliswa kwemisipha yesifuba namahlombe
Hlala ngamadolo akho, ubheke odongeni. Beka izintambo kakhulu, ukuphumula emlenzeni ophansi. Ukuqhuma kulokhu kuqondiswa ezinhlangothini, nezinyawo komunye nomunye. Isikhumba siyancipha, izintambo zicindezelwa ezithendeni. Phakamisa izandla zakho phezulu nesundu phezu kodonga. Ibanga eliphakathi kwezintende zezandla zingama-5-30 cm. Yenza umoya ophuthumayo, owephuzile. Sula umqhele. Ekuphumuleni ukugoba kancane emhlane nangomthofu we-thoracic. Zama ukucindezela isikhumbuzo sakho ngokumelene nodonga, futhi izintende zezandla ziphakamisa kancane. Isifuba sisanda "siwela phansi." Hamba kancane kancane, uvumeleke kahle emoyeni, uhlale kule ndawo imizuzu engu-1-2 Hlola indlela imisipha yentamo, amahlombe kanye nesinqe ephumule futhi elula, ubuhlungu emhlane obuphansi buyancipha, ukushaya kwenhliziyo kujwayelekile futhi ukuphefumula, futhi futhi usebenzise imisipha yesifuba.
Ukuphumula kwentamo
Uhlezi phansi, ubeke umcamelo ngaphansi kwezintambo zakho. Bendza imilenze yakho emadolweni, gubha imilenze yakho. Izandla zikhululekile ezinkalweni. Sula imisipha yekhanda, ibhande lezintambo kanye nezingalo. Kancane kancane wenze izinyathelo ezimbalwa eziyindilinga ngakwesokudla bese ngakwesobunxele. Gcina umhlane wakho uqonde, ungakhathazeki. Yenza ukujika kuka-5-6 kusiqondiso ngasinye.
Ukuphikisana
Uhlezi phansi, ngokukhululeka unciphise imilenze yakho, uwaqondise ngokugcwele emathangeni akho. Beka izandla zakho ezinqulwini. Ungadli. Thatha umoya. Ekuphumuleni, vula umzimba ngakwesokudla uphinde ubheke ngemuva kwehlombe lakho lesokudla. Bamba ukunwetshwa komgogodla. Zisize ngezandla zakho, ucindezela kalula ezinqulwini. Bamba kule ndawo ngamasekhondi ambalwa. Buyela emuva esikhungweni, uphumule emuva. Phinda ubuye ngakwesokunxele.
Ukuphumula okugcwele
Ukukhohlisa ohlangothini lwakho, cindezela. I-Hips icindezela eduze kwesisu ngangokunokwenzeka. Imilenze ifakwe emadolweni. Isikhumba sigxiliwe esifubeni. Isandla sokunene ngaphansi kwekhanda, ingalo yesobunxele ijikeleze imilenze. Ingemuva igcwele, intamo ikhululekile. Ungabambeli umoya, uphefumle ngokuthula. Gcina isikhundla semaminithi angu-5-7, bese ushintsha uhlangothi.