Gymnastics ga mata masu juna biyu - 2 trimester

Ruwa shine rayuwa, kuma wannan doka ta shafi kowa da kowa, har ma mata masu ciki. Tabbas, kasancewa a cikin matsayi mai ban sha'awa, ya fi kyau ga mace ta guje wa wasan motsa jiki, yin motsa jiki, haɗuwa da sauri da kuma sauran ayyukan fassarar. Duk da haka, tafiya a kan iska mai sauƙi da kuma motsa jiki a lokacin daukar ciki zai iya zama da amfani sosai.

Aiki na yau da kullum na wasan kwaikwayo na gymnastic zai taimaka wa mummy gaba:

• ci gaba da kasancewa mai kyau kuma ya hana bayyanar nauyin kima;
• Gymnastics for back will relieve pain a cikin baya bayan lokacin ciki;
• Ayyuka na ƙafafun zai taimaka wajen ci gaba da ɓangaren varicose , ƙarfafa tsokoki na kasusuwan pelvic da perineum;
• inganta zirga-zirgar jini a cikin gabobin ciki kuma saturate jiki tare da oxygen, wanda zai sami tasiri mai amfani akan ci gaba da kuma yanayin yanayin tayin;
• Hanyoyin motsa jiki a lokacin haihuwa, zasu koya wa mace ta sarrafa numfashinta da shakatawa. Irin wannan fasaha zai zo sosai a cikin aiki.

Babu shakka, ciki da wasanni suna dacewa, amma kar ka manta game da iyakokin da ake ciki da contraindications.

Na farko, a lokacin daukar ciki, zaka iya motsa jiki kawai bayan da kake tuntubi likita, idan babu barazanar rashin zubar da ciki, hauhawar jini, matsalolin hormonal da sauran cututtukan aikin.

Abu na biyu, kada ka manta da cewa a wannan lokacin, kana buƙatar ka fi hankali akan lafiyarka. Saboda haka, gymnastics sanannen jiki da sauran ayyukan jiki a lokacin daukar ciki an zabe su daidai da kwanan wata, la'akari da asalin kiwon lafiya.

Gymnastics ga mata masu ciki a karo na biyu na uku

Tun da wasa wasanni a farkon matakai ba kullum kyawawa ba ne. Sabili da haka, bari mu dubi kwarewa ta jiki da kuma gymnastics ga mata masu juna biyu a cikin 2nd trimester.

Bayan tsarin kwayar da ke nan gaba ta dace da sabon yanayin, toxemia da malaise za su kasance a baya, za ka iya ƙoƙarin daidaita rayuwarka tare da amfani, misali:

• shiga cikin kulob din dacewa ga mata masu juna biyu;
• yi aqua aerobics, pilates, yoga.

Yin wasanni tare da ciki a gida

Zabi wani tsari na bada kanka, dole ne ka la'akari da sauyawa da sauye-sauye na jiki da damar mata. A matsayinka na mai mulki, gymnastics gida a lokacin ciki a karo na biyu na uku ya hada da jerin samfurori don shimfidawa, ƙarfafa tsokoki mai ciki na perineum, nono, kara motsi na kashin baya, da kuma hanyoyin fasaha.

Ga wasu daga cikinsu:

1. A matsayin matsayi, a kan inhalation, tada hannu ɗaya kuma ya shimfiɗa har sai mun ji yadda yatsun suka rabu da su zuwa ƙyallen. Sa'an nan kuma sannu a hankali ku jajje hannu a gwiwar hannu kuma ku bar shi a yayin da kuka fita. Sabili da haka don sau 4-5 ga kowane hannun.
2. Muna tsayawa kusa da bango a nesa da matakai biyu, jingina da shi tare da hannun dama. Sannu a hankali sauƙaƙa hannayenmu a gefe kuma muyi kokarin komawa wuri na farawa. Maimaita motsa jiki 10-20 sau.
3. Zauna a ƙasa ka kuma tattake ƙafafu a ƙarƙashin kanka, tare da hannunka a gwiwoyi. Sai muka ɗaga hannuwanmu a matakin kirji kuma a kan hawan mu muna danna dabino ga juna. Mun kasance cikin wannan matsayi na kimanin 5 seconds.
4. Bugu da ƙari, wuri na farawa yana zaune, kafafun kafa suna durƙusa a gwiwoyi kuma an goge su akan gangar jikin. Sannu a hankali mun danna hannu a kan wani ɓangare na mata, da sauran 10 a cikin matsayi.
5. Mun kwanta a gefen hagu, sa hannun hagu ƙarƙashin kai, da hannun dama na dama a gaban mu. A kan inhalation muna ƙoƙarin shakatawa, kuma a kan fitarwa muna tayar da ƙafar dama ta dama tare da ƙafa mai lankwasa, sa'an nan kuma sannu a hankali rage shi.
6. Don ƙarfafa latsawa na ciki, zamu samu a kan kowane hudu, ci gaba da tsayawa baya, kai ya ci gaba da layin layi. Sa'an nan kuma mu kull da baya tare da baka, yayin da muke ƙin ƙwayoyin ciki.

Bugu da ƙari, za a iya ƙara haɗin gymnastics tare da wasu irin wannan aikin, don haka a cikin duka tsawon lokacin aikin ba ya wuce minti 30-35.