Yi la'akari da abubuwa da yawa na sauƙaƙewa ga mata masu juna biyu, da aka nuna su a cikin 3rd batster, wanda zai ba ka damar kiyaye kanka da kuma kula da haihuwa .
Kyauta ga mata masu ciki a cikin uku na uku na tsammanin wata mu'ujiza
Don wannan darasi, kuna buƙatar ball da dumbbells. Hanya a cikin kwallon ga mata masu ciki yana da amfani ƙwarai, saboda ball yana baka dama ka yi darussan abubuwa don hannaye, kirji, ɓangaren jiki. Yi wannan aikin don mahaifiyar uwa mai ciki ta iya zama a gida a kansu.
Zauna a kan ball kuma fara farawa hagu da dama.
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Sa'an nan kuma dauki dumbbells yana yin la'akari har zuwa 0.5 kg kuma tanƙwara hannuwanku.
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Ci gaba da caji mace mai ciki, iya zama a kan ball, sannu-sannu ya juya zuwa dama da hagu, kafa farko a hannun hagu a matakin kafa na dama (har zuwa minti daya), sa'an nan kuma ya juya ya ci gaba da motsa jiki ta wata hanya. Wannan motsi zai shimfida ƙwayar baya da kuma sauke nauyin.
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Bayan daɗa ƙuƙwalwar baya, cire ƙwaƙwalwa daga kafadu. Don yin wannan aikin, kana buƙatar yada ƙafafunka zuwa fadin kafadunka, yunkurin da baya, danna hannunka akan kwallon. Yin kullun hannu, don mirgina ball a mike kuma sannu a hankali juya baya.
Sa'an nan kuma sanya wasu hagu hagu da dama kuma ci gaba da motsa jiki tare da kwallon.| |
Wani muhimmin mahimmanci na caji tare da kwallon ga mata masu ciki a uku na uku shine motsa jiki don ƙarfafa tsokoki na baya da hannayensu. Saboda wannan, rike da kwallon a kan hannunsa mai shimfiɗawa, matsi kuma baiyi shi ba.
Mun gama gymnastics akan ball tare da motsa jiki don ƙarfafa ƙwayar kafa. Mun sa a kan ball, muka sanya ƙafafunmu a kan yadun kafadu, kuma muna juyayi bayanan mu da baya, suna yin la'akari da cewa kullun da ƙafafunsa suna kwance. Motsa jiki maimaita minti 2-3, kula da numfashi (numfashi cikin iska tare da hanci, numfashi tare da bakinka).
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Bugawa ya kamata zurfin kuma har ma. Ayyukan motsa jiki zasu taimaka wajen yin yakin da saturate jiki tare da oxygen.
Shawarar masana ga mata masu ciki game da cajin kafin haihuwa
Yara mai yawa a nan shi ne mara amfani, mata masu juna biyu, masu aiki a hankali kafin motsa jiki, da farko suyi la'akari game da yadda za a rasa nauyi, wanda aka kara a lokacin daukar ciki. Amma yana da mahimmanci mu tuna da abubuwa uku masu sauƙi: santsi, sauƙi, kula da jaririn nan gaba.
Sabili da haka, idan ka lura da duk wani bambanci daga al'ada na al'ada: akwai ciwo a kai, motsa jiki, damuwa, sa'an nan kuma kada ka ci gaba da gabatarwa. Bari duk abin daidaitawa.
Ƙananan samfurin gwaje-gwaje - tabbatar da hawan ƙarfin makamashi da yanayi mai kyau kuma, ba shakka, haifaffuka masu sauki, abin da kuke so! Abu mafi mahimmanci, tuna cewa duk abin da zai kasance lafiya, saboda ba zai yiwu ba!