Aiki don mata masu juna biyu

Tabbas, kasancewa mai kyau ga jiki mai ciki yana da bukata. Duk da haka, sau da yawa saurin yaron yana tare da nau'o'in pathologies, misali, barazanar katsewa ko matsayi mara kyau na tayin a cikin mahaifa. A wasu lokuta, mahaifiyar gaba a gaba ɗaya dole ne ya dace da babban gado.

Kafin yin duk wani motsa jiki na gymnastic a lokacin daukar ciki, ya zama dole a tuntubi likita, saboda wani lokacin aikin wuce jiki zai iya haifar da matsaloli mai tsanani. Idan likita bai ga wata takaddama ba, motsa jiki zai zama da amfani kawai. Bugu da ƙari, a wasu lokuta, likita na iya ba da shawara ga mahaifiyar nan gaba don yin aikin gwaji don mata masu juna biyu, gymnastics na numfashi, don cire wasu alamu marasa kyau, irin su dyspnea ko ciwon kai.

Ayyukan jiki da ake buƙata a yi a lokacin ciki yana dogara da lokacinta, saboda kowane wata a jiki da siffar mace akwai manyan canje-canje. A cikin wannan labarin, za mu gabatar da wani hadarin gymnastic exercises ga mata masu ciki a trimester, wanda kowane girl zai iya cika sauƙi.

Gymnastics ga mata masu ciki a farkon farkon shekaru uku

1. Walking a kan tabo - minti 1-2. A lokaci guda, wajibi ne a danne makamai a gefuna kuma a cire su a baya don ragewa a gaban kirji.
2. Juya madaidaicin jikin zuwa tarnaƙi, sau 3-5.
3. Sannu a hankali zauna a kasa, makamai suna fitowa bayan baya. A kan yin haushi, tada kafafunka, da kuma fitarwa - durƙusa a gwiwoyi, sauyawa 6-8.
4. A karshe motsa jiki dole ne ka kwanta a gefenka, madaidaiciya kafafu don shimfiɗawa, sanya hannunka ƙarƙashin kai. A kan tayar da hankalin kafafu kafafu a cikin gwiwoyi kuma a hankali a jawo cikin ciki sau 3-4.

Hanya don mata masu juna biyu a cikin 2nd bimester

1. Kadan tafiya a wurin 2-4 minti;
2. Tashi tsaye. Sannu a hankali yi swings tare da madaidaiciya kafafu alternately, 3-4 sau;
3. Squats sau 4-6;
4. Tsaya, sanya hannayenku a bayan bayanku. Wajibi ne don tayar da kangi a wurare daban-daban kuma sake rage su tare, sau 6-8;
5. Zauna a ƙasa, shimfida kafafunku, kuma kuyi ɗai a hannun hannu. A kan fitarwa, a gwada ƙoƙarin kai da hannun dama zuwa ga yatsan hannun kafar hagu. Yi daidai da sauran kafa, sau 4-6.

Hanya don mata masu ciki a cikin 3rd batster

A wannan lokaci, zaka iya sake amfani da hadaddun ga 1-farkon shekara-shekara na ciki, kara da shi kamar yadda ya kamata:

1. Tsaya a duk hudu. Sannu a hankali ku zauna a kan diddige kuma ku koma wurin a kowane hudu, sau 2-3;
2. Yi kwanciyar hankali a gefenku, janye hannu ɗaya, kuma tanƙwara da sauran. Yayin da ake yin haushi a hankali yana dauke da ɓangaren jiki. Hakazalika, maimaitawa, juya zuwa wancan gefe, sau 2-4.