Kuchita masewera kwa amayi apakati pa masewero olimbitsa thupi: masewera olimbitsa thupi

Mimba kwa mkazi ndi nthawi yosangalatsa ya moyo wake. Pamene mitima iwiri ikumenyana mu thupi limodzi panthawi imodzimodzi, ndipo ngakhale kuchuluka kwachulukidwe kwa miyeso kudzakondwera? Ndipo kuti asayambe kukhala ndi thanzi labwino ndi mawonekedwe kwa nthawi yayitali, ndi bwino kusamalira kukhala nawo kuyambira pachiyambi cha mimba, ndibwino kusinkhasinkha osati amayi okhawo, komanso mwanayo.

Inde, pokambirana za masewera panthawi ya mimba, sipangakhale kuyankhula za maphunziro ovuta komanso otopetsa. Koma ngati msungwanayo asanayambe kuchita nawo maseŵera osangalatsa, ndiye kuti palibe chifukwa chosiya maphunziro, muyenera kusintha zina zomwe mukuganiza kuti mukuyenera kutenga mimba. Komanso, ngati chikhalidwe cha moyo wa mayi wam'mbuyomu sichimangoyendayenda pozungulira malo ogulitsa ndikusunthira kuchoka ku phazi kupita kwina pofuna kuyembekezera chombo, ndiye ino ndi nthawi yabwino kwambiri yosinthira moyo waulesi kukhala yogwira ntchito chifukwa cha thanzi la mwanayo.

Phunzitsani amayi apakati

Ntchito zotsatirazi zikhoza kuphatikizidwa pa ntchito ya amayi apakati:

• Zowonongeka zimayenda mu mpweya wabwino kwa mphindi 30, osachepera.
• Pitani ku masewero olimbitsa thupi a amayi apakati.
• Kuchita madzi aerobic kangapo pa sabata, komanso kusambira padziwe.
• Kuvina, makamaka kummawa, popanda malamulo ndi chikhalidwe.
• Pilates akuyang'aniridwa ndi aphunzitsi.
• Kuwotcha tsiku lililonse.
• Maphunziro ndi fitball.
• Kuwonetsa zovuta kwa amayi apakati mu chipinda chamagulu cholimbitsa thupi (kutambasula, kuyesera kulimbitsa minofu yamphongo, chifuwa, miyendo ndi pelvic).

Malamulo olimbitsa thupi kwa amayi apakati

Pochita zochitika zilizonse, amayi amtsogolo ayenera kutsatira malamulo awa:

• Zonsezi zimachitidwa mwamaufulu, popanda kulemetsa.
• Kuchita masewera olimbikitsa kulimbitsa minofu kusiyana ndi maseŵera olimbitsa thupi.
• Kuletsedwa kawirikawiri ntchito iliyonse pamsewu, "njinga", "birch".
• Mitunda yonse ndi masewerawa ndi theka.
• Kutambasula kwachitika mofulumira, chifukwa cha kuchuluka kwa mahomoni m'mimba yokhala ndi mimba komanso mosavuta.
• Mu trimester yoyamba, m'pofunika kuchotsa kugwiritsa ntchito mphamvu, m'gawo lachiŵiri ndi lachitatu, iwo akhoza kubwereranso.

Ndikofunika kumvetsetsa kuti miyezi ingapo yoyambirira ya mimba ndi yoopsa kwambiri pokhudzana ndi kusokoneza, chifukwa chaichi, maphunziro ayenera kukhala ofatsa monga momwe zingathere. Kuyambira mwezi wachisanu ndi chiwiri, ndibwino kuti musaleke kuchita masewera olimbitsa thupi, chifukwa chilichonse, ngakhale zosafunika kwenikweni zitha kuwononga thanzi komanso zimayambitsa kubadwa msanga.

Pitani ku masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi masewera oposa ambiri pachitetezo chogonana, kuyesetsa kupeza mawonekedwe abwino ndi aliyense akudziwa kuti popanda mphamvu zothandizira pa nkhaniyi sangathe kuchita. Koma, mwatsoka, kutuluka mu kalasi kumangoganizira mozama za chiwerengerochi. Kodi ndikhoza kutenga pathupi?

Ngati mtsikana amagwiritsidwa ntchito poyang'anira thanzi lake ndipo nthawi zonse wakhala akutsogolera moyo wathanzi, koma chifukwa cha mimba sangasankhe kupitiliza maphunziro, popeza pali malingaliro ochuluka otsutsana pa nkhaniyi, njira yokhayo yothetsera vuto ndikulankhulana ndi munthu wodwala matenda opatsirana pogonana. Ndiyo yekha amene amadziwa momwe pathupi pathupi pangakhalire ndi momwe umoyo wa mayi wamtsogolo ulili, ndipo ndiyo yekha amene angayankhe mwa njira yoyenerera ku funso lokondweretsa.

Kodi kulemera kwake kumaloledwa pa nthawi ya mimba?

Ngati palibe zovomerezeka ndipo adokotala amakulolani kuchita masewera olimbitsa thupi kwa amayi apakati pa masewera olimbitsa thupi, muyenera kuganizira momwe mwaphunzitsira kale. Ngati masewerawa adalowa m'moyo wa mayi wamtsogolo kwa nthawi yayitali ndipo anali wokhazikika, ndiye kuti n'zotheka kupitiliza maphunziro, ndithudi, kupanga kusintha. Komabe, ngati kuphunzitsidwa kwa oyimilira kunabwera mmoyo posachedwapa, iwo anali olemetsa ndipo anakuyendetsani kufooka, ndiye kuchokera ku mphamvu zolimbitsa pakati pa mimba ndi bwino kukana.

Masewera olimbitsa thupiwa ndiwopsya. Mfundo sikuti kugwedeza ndi zina zotere zimatha kugwera pa mwendo, mphamvu zamphamvu zimakhala ndi katundu wambiri pamalumiki, makamaka ngati simukudziwa malamulo otetezeka.

Malamulo oyambirira ndi ndondomeko yoyenera ya maphunziro

Maphunziro a masewera olimbitsa thupi a amayi apakati amaloledwa kokha ndi wothandizira payekha. Ndicho chifukwa chake. Ngakhale musanayambe mwakhala mukuphunzitsidwa bwinobwino pa simulators onse ndipo mumawadziŵa bwino, popanda kuthandizidwa ndi mphunzitsi yemwe angapangitse maphunziro apamwamba kwambiri komanso othandiza kwa amayi apakati pa masewera olimbitsa thupi, simungathe kuchita.

Zotsatira za maphunziro kwa amayi apakati akhala akudziwika, ndiko:

• Muyenera kuyamba ndi kutentha.
• Zotsatira - zochitika zazikulu.
• Ndipo pamapeto pake - chimango.

Kumayambiriro, mungathe kuchita kaye mphindi 15 2-3 pa sabata, kuonjezerapo masewera olimbitsa thupi kwa mphindi zisanu, koma muyenera kuchita izi nthawi zonse, chifukwa phunziro limodzi pa masewero olimbitsa thupi la amayi apakati sangatchedwe pulogalamu. Chowonadi ndi chakuti kusakhala kosasamala kafukufuku wodalirika ndizovuta kwambiri kwa thupi laumunthu, makamaka pa izi. Ngati nthawi zonse mumagwira ntchito, simungathe, ndi bwino kusiya.

Kuyambira phunziroli liyenera kukhala ndifupikitsa kumalo okwerera ku cardio, yomwe ndi gawo la masewera olimbitsa thupi omwe amaimika ma simulators, monga masewera olimbitsa thupi, treadmill, ellipse ndi ena.

Zochita pa oyimilira

Monga tanenera kale, tikulimbikitsidwa kuti tiyambe kuphunzitsidwa ndi sitima yapamwamba komanso njinga yochita masewero olimbitsa thupi. Kuthamanga pa njira sikuvomerezeka, njira yabwino kwambiri ikuyenda pa liwiro la 3-4 km / h, pakuchitika kofunikira kuti muyang'ane mkhalidwe wa mapulaneti. Mfundoyi idzaperekanso kufalitsa kosalekeza kwa katundu ndi kuthetseratu kupitirira. Tsopano akatswiri ambiri owona mtima amawerengera zozizwitsa paokha, kuwonjezera, mungagwiritse ntchito mtima wopanga mtima. Chipangizo ichi, chokhala ndi zigawo zingapo: bandeji yomwe imabedwa pachifuwa, ndi nthawi yosonyeza ntchito ya kugunda mkati mwa zovuta zonsezi. Izi ndizovuta kwa amayi apakati, chifukwa zimakhala zovuta kuzigwiritsa ntchito nokha, ndizofunika kwambiri kuti siziposa 60 peresenti yapamwamba kwambiri yogwiritsira ntchito oksijeni (P02 max.) M'miyezi itatu yoyamba ndi pafupifupi 70% kupitirira. Terengani mtengo wa P02 max. Mukhoza kugwiritsa ntchito njira iyi: 220 - zaka. Ngati, nkuti, mkazi ali ndi zaka 25, zimasintha 195, izi ndi 220-25; Tsopano 195 * chifukwa cha chizindikiro cha 0.6 = 117.

Choncho, kutengeka kwa amayi oyembekezera zaka 25 mu trimester yoyamba sikungakhale okwera kuposa 117 kugunda pamphindi.

Zochita zoyambirira zimachitidwa pa oyimilira osaposa mphindi 20. Musaiwale kuti ntchito yaikulu yophunzitsa pa nthawi ya mimba ndiyokuteteza zotsatira zomwe zakhala zikuyambirira. Pachifukwa ichi, pulogalamu yotsatira yophunzitsa amayi apakati pa masewera olimbitsa thupi idzakhala njira yabwino kwambiri: maulendo opitilira awiri ndi khumi ndi asanu ndi awiri olemera omwe amatha kupitirira 60 peresenti ya kulemera kwa ntchito. Izi ndizokwanira kukhala ndi mawonekedwe ndi thupi.

Zochita kwa amayi apakati

Sindikudziwa zomwe amayi omwe ali ndi mimba akuyenera kuchita pochita masewera olimbitsa thupi? Pa zovuta za maphunziro amphamvu kwa amayi apakati, onse amawagwiritsa ntchito monga mtundu wakufa, masewera, phazi ndi manja pamsamaliro, kupindika kwa miyendo, kusakaniza ndi kukweza mikono ndi miyendo. Ndikofunika kwambiri kupatula zochitika zonse, zomwe zimakhala ndi katundu waukulu pamtundu wa msana, komanso zomwe zimakhala zovuta kuchita ndi mmimba.

Pulogalamu yophunzitsa

Kuzungulira koyamba koyamba kumachitidwa pa minofu ya kutsogolo kwa ntchafu:

• Kuwongolera kwa miyendo.
• Kuswana miyendo.

Mzere wachiwiri pa minofu kumbuyo kwa ntchafu:

• Kupindika mwendo.
• Kuchepetsa miyendo.

Bwalo lachitatu, zozizwitsa zimayang'aniridwa ndi mitsempha yambiri yozungulira: kutsogolo kwa pamwamba pambuyo pamutu.

Mzere wachinayi - minofu ya chifuwa: kuchepetsa kwa manja ndi mapazi pa malo okhala pa simulator.

Bwalo lachisanu limagwiritsa ntchito minofu ya deltoid:

• Dinani pa malo omwe mumakhala pa simulator.
• Kukwezetsa manja pambali pa malo okhala.

Bomba lachisanu ndi chimodzi limayesedwa kuti liphunzitse manja a biceps ndi triceps:

• Pewani chapamwamba ndi mkono wowongoka.
• Kuwongolera kwa manja mu crossover (multifunctional block simulator mu mawonekedwe a mawonekedwe).

Zovuta kwa amayi apakati pa masewera olimbitsa thupi samaphatikizapo masewera olimbitsa thupi ndi makina osindikizira, makalasi ndi zolemera zaulere, mitundu yonse ya zopotoka, otsetsereka. Ganizirani za zochitika zomwe zikuchitika kudziko lokhala pansi, ndikugogomezera kumbuyo. Musapange kayendedwe kadzidzidzi, zokolola zizikhala pang'onopang'ono. Pakati pa njira, amayi apakati amatha kupuma.

Maphunziro kwa amayi apakati pa masewera olimbitsa thupi ayenera kutha mofanana ndi kawirikawiri, kutanthauza, kutchera, mphindi zisanu. Njira yabwino kwambiri kwa iye ndi cardiozone, koma katundu ayenera kukhala wosakwana pamene akuwotha. Mu malo okondweretsa panthawi yachitsulo, zochita zolimbitsa thupi sizinachitidwe.

Malangizo

Mfundo zingapo zomwe zili zofunika kumvetsera pa phunziro la amayi apakati pa masewera olimbitsa thupi:

• Kumwa madzi. Ndikofunika kokwanira kumwa madzi, nthawi ndi nthawi. Njira yabwino ndiyo madzi kutentha popanda mpweya.
• Kupuma. Ndipo nkofunikanso kusamala kwambiri momwe mumapuma pochita makalasi: kutulutsa mpweya kumachitika pa sitepe yovuta kwambiri, yosavuta - yosavuta.
• Kutentha kwa thupi. Ikuwonjezeka mkati mwa zochitikazo, zomwe zingakhudze kwambiri moyo wa mwana wamtsogolo. Kutentha kwa thupi pamene mukuphunzitsidwa sikuyenera kukhala pamwamba pa madigiri 38, choncho sayenera kudutsa m'madera otentha komanso ozizira, ndipo safunika kuvala mofunda.

Kutsiliza

Ngati mukusowa mphamvu, chizungulire, dyspnoea, kutengeka m'mimba, kupenya kapena zizindikiro zina zosayenera, muyenera kumaliza nthawi yomweyo ndikumbanirana ndi dokotala.

Onetsetsani malangizo a dokotala ndi wophunzitsira pa zochitika kwa amayi apakati pa masewera olimbitsa thupi, penyani thupi lanu, ndiye mwanayo adzabadwa wolimba ndi wathanzi, ndipo chiwerengerocho chidzakhalabe bwino.