Whakangungu mō wahine hapu i roto i te omaoma: mahi matatini

Pregnancy mō wahine - ko te wā pai o tona ora. A, no te tonu i roto i te tinana kotahi, te wā kotahi, ka whawhai e rua ngakau, a ka pai noa nga tau tonu-te whakanui ake i runga i te tauine? A i roto i te tikanga ki te haere tonu ki te kore e whai i te wa roa ki te whakahoki i te āhua o te hauora me te āhua, he reira pai nui ki te tiaki o te tiaki o te whika i te timatanga o te hapūtanga, he mea he pānga pai i runga i te whaea expectant kore anake, engari ano hoki ki te tamaiti.

O te akoranga, e korero ana e pā ana ki te hākinakina i roto i hapūtanga, e kore e taea e ara korero i runga i te whakangungu taimaha, me te huhú. Otiia ki te aroaro o te āhuatanga ngā o te kotiro, ko te kaha hiahia i roto i hākinakina, kahore he hiahia ki te whakamutu mahi, kia hanga anake koe etahi huringa whakaaro hapūtanga. Engari, ki te herea nga mahi i roto i te ora i mua nei o te whaea ki kaupapa e pokapū hokohoko me te pereminaniem i waewae ki te waewae tatari mo te ararewa, ko reira he wa rawa e tika ana ki te huri i te ara mangere o te ora mo te whakaaro ki o te hauora tamaiti hohe.

mahi tinana e wātea ana mō ngā wahine hapu

Ka taea te whakauru i te uara e whai ake nei i roto i te Mahi hapu:

• haere tūao i roto i tuwhera te rangi mo te 30 meneti, i te iti rawa.
• Te toro i te omaoma motuhake mō wahine hapu.
• haukori wai akomanga e rave rahi taime i te wiki, me te kauhoe i roto i te poka.
• akomanga Kanikani, pai oriental, i roto i te ngaro o herenga me te hauora pai.
• Pilates raro i te mātakitaki o te orometua.
• tiaki Respiratory katoa ra.
• Karaehe ki fitball.
• Te whakatinanatanga o te matatini mō wahine hapu i roto i te omaoma Fitness Club (totoro, faaohipa ki te whakapakari i te uaua hoki, uma, waewae me papatoiake).

Ngā o te mahi hapu

A, no te raveraa i tetahi mahi me piri metua vahine expectant ki te ture e whai ake nei:

• E whakamana mahi katoa i roto i te manawataki marino, kahore ngāwari.
• Mahi ki te whakapakari i te uaua tētahi ki te whakangā.
• Kei te tino rāhuitia te reira i tetahi mahi puku, "pahikara", "birch".
• E whakamana e te hawhe matapuna me squats katoa.
• Totoro rawa hohoro mahi te, no te mea e taea te ngāwari pakaru reira e tika ana ki te taumata hormonal nui ake i roto i mea tuhonohono hapu me tendons.
• I roto i kia mukua te huatū tuatahi mahi kaha, e taea te anō te huatū 2, me te 3 o ratou.

He mea nui ki te mahino e ko te tino kino i roto i ngā o te arumanga te tuatahi torutoru marama o hapūtanga, mo tenei take, kia whakangungu rite faaore. Mai i 7 te marama e tūtohu ana i te katoa ki te whakarere i te akomanga i roto i te omaoma, no te mea tetahi, ka taea e ara te kawenga iti kia kino hoki hauora, me te ara tīmata taimi halá, mahi.

Access ki te omaoma

mahi tinana i roto i te omaoma - te reira i te hākinakina tino noa mo te sex ataahua e hiahia ana ki te tiki i te āhua tino me e matau ana tatou katoa e i roto i tenei take, e kore e taea te mahi i waho mahi mana. Ko, heoi, pakaru i roto i te mahi, kaua hohoro kitea i roto i te ahua. E taea haere ahau ki te omaoma mō wahine hapu?

Ki te i whakamahia te kotiro ki te aroturuki ratou hauora, me te i te ara hihiri o te ora tonu, engari no te mea o te hapūtanga kore e whakatau ki te haere tonu whakangungu, rite reira e pera maha whakaaro taupatupatu i runga i tenei kaupapa, te whakatau tika anake - he kōrero whaiaro ki te obstetrician-rata mātai. Anake mohio ia me pehea te tukanga e wahi, a he aha te hapūtanga hauora o whaea heke mai, a anake e taea ana ki te hoatu i te whakahoki tohu ki te pātai tahu ia.

Whakaaetia E whakangungu taimaha i roto i te hapū

Ki te mea i reira e kore contraindications me te tākuta whakaaetia ki te mahi i mahi hoki nga wahine hapu i roto i te omaoma, kia whakaaro koutou pehea te roa, me te pehea te pai kua whakangungua koe i mua. Ki te tomo hākinakina te ora o te whaea expectant mo te wa roa, me te kua he auau, he reira taea ki te haere tonu mahi, o te akoranga, mā te hanga etahi whakatikatika. Heoi, ki te haere mai te whakangungu i runga i simulators ki te ora tata, ko reira taimaha a kawea koutou ki te mata o te rohirohi, ka o mahi kaha i roto i te hapū, ko te pai ki te paopao ki.

Ko te omaoma ano ko te rohe pāmamae. e kore ko e te waewae kia hinga dumbbell me na runga i, akomanga mana i te raru nui ki te hononga, rawa, ki te kahore koutou e mohio ki nga ture haumaru te wāhi.

Ko te ture taketake me te tauira o te āhua o whakangungu

whakaaetia Karaehe e anake ki te kaiakopono wheako takitahi i roto i te omaoma mō wahine hapu. Tenei te aha. Ahakoa, ki te kua kua nahanaha whakaakona koutou i runga i simulators katoa a maitai waia ki a ratou, i waho te tautoko o te kaiako taea ki te whakarite i te tūmomo tino haumaru, me te whai hua mō ngā wahine hapu i roto i te omaoma, e kore e taea e koe.

Ko te tikanga o te raupapa o ngā akomanga mō wahine hapu tonu maheni, e ko:

• Tīmata ki te mahana-ake.
• mahi taketake - Next.
• A i roto i te mutunga - huti.

I te timatanga o te mahi, ka taea e hoki 15 meneti 2-3 wa he wiki, tāpiri katoa tūmomo mō te rima meneti, ko tenei kia meatia e koe auau, no te mea e kore e taea te ingoa kotahi wātū i roto i te omaoma mo te hōtaka hapu. Ko te take i te pūnahanaha hanganga ture-kore ki te mahi ko te rota o te ahotea ki te tinana tangata, ina koa i roto i te tūranga taua. Ki te whai wāhi koe i roto i tonu hoki i tetahi take e kore e taea e koe, he pai ki te mutu.

A haamata kia he manawa mahana-ake poto ki te whai wāhi, ko reira te pae o te whare hākinakina, te wahi e tāutatia he momo o mīhini mahi, pērā i mahi pahikara, wīra, tītaha, me ētahi atu.

Mahi i runga i simulators

Ka rite ki whakahuatia i runga ake, e tūtohu ana ki te tīmata whakangungu ki te faananea i me te mahi pahikara ki te backrest. e kore e rere i runga i te ara tūtohu, te kōwhiringa pai - e haere ana i te tere o te 3-4 km / h, i roto i te tukanga e hiahia ana tino ki te aroturuki i te āhua o te pini. Ka tukua tenei kitea ki tuwha tika te kawenga, me te ki te karo overexertion. Na tatau anake maha pini manawa, i roto i te tua, e taea e koe te whakamahi i te ngakau te aroturuki i auau auau ngakau. Tenei whakaritenga arā, o te maha wahi: te whitiki e take i runga i te uma, me karaka pini mo te mahi whakaatu mo te huinga katoa o mahi. Ko tenei te tino whai hua mō ngā wahine hapu, no te mea e kore te simulators mō te whakangungu mana hangaia mō te pini ine, a ka whai ia koutou ki te mahi i reira koe, he mea tino nui kia kore ano e waiho atu i te 60% o te auau ngakau whakawhāiti te whakamahi o te hāora (P02 max.) I roto i te huatū tuatahi, me te e pā ana ki 70% atu. Tātaihia tohu P02 max. taea e te tātai e whai ake nei: 220 - tau. Ki te, mea, he wahine o te 25 tau, te tiki matou 195, reira 220-25; Na i 195 * 0.6 = 117 taupū.

Fakatatau ki ai, e kore e taea e te pini o te wahine hapu i roto i te 25 tau i roto i te huatū tuatahi kia teitei ake i 117 kapakapa ki te meneti.

e kore te mea neke atu i te 20 meneti mahi Basic whakamana i runga i simulators. Kaua e wareware e te whāinga matua o te whakangungu i roto i hapūtanga whakaora anake te hua tutuki i mua. Hoki tenei whakatinanatanga ka hōtaka whakangungu i muri tino pai mō te wahine hapu i roto i te omaoma: 2-3 porohita o 10 aua ki te taimaha e kore rawa 60% i te taimaha whakahaere mua. Ko nui ki te mau tonu te āhua, me te huru tinana.

Mahi mō te wahine hapu

kahore e mohio koe he aha te ahua o te mahi mō te wahine hapu i roto i te omaoma kia meatia? kia kia whakaurua te whānuitanga o ngā mahi whakangungu kaha mo te momo katoa o te deadlift mō wahine hapu, squats, pēhi waewae me te buka haapiiraa i runga i te mīhini, kotuinga waewae, te ranu me te waimehatanga o nga ringa, me te waewae. He mea nui ki te whakakore rawa mahi i roto i te mahia o e reira ko te kawenga nui ki runga ki te tuaiwi, me te hunga e te hunga whakararuraru ki te mahi ki te puku.

hōtaka whakangungu

Ko te a tawhio tuatahi o nga mahi whakamana i runga i te mua o te uaua huha:

• Tika i te waewae.
• waewae Breeding.

Ko te porohita tuarua i runga i nga uaua kātete:

• flexion waewae.
• waewae whakaiti.

Ko te toru o tawhio o mahi e hāngai ana ki te uaua whānui hoki: mahi pulldown hoki te hinengaro.

a tawhio tuawha - te uaua o te pouaka: te whakaiti o ringa me waewae i roto i te tūranga e noho ana i runga i te mīhini.

rima o te porowhita - mahi i runga i deltoids:

• Pae i roto i te tūranga e noho ana i runga i te mīhini.
• Hua ringa a tawhio noa i roto i te tūranga e noho ana.

hāngai te ono o te kōwae e i te whakangungu i te uarua me tengi o ringa:

• Honoa poraka runga ki ringa tika.
• Toronga o te ringa i roto i te crossover (whakautu maha simulator poraka i roto i te puka o te anga poutū).

Matatini mō wahine hapu i roto i te omaoma tino faaore te mahi ki te press, whakangungu ki pauna free, nga mea katoa o te hawai, piko. Tuu aronga nui ki te mahi, hua i roto i te huru noho, ki te aro i runga i te hoki. Kaua e hanga nekehanga ohorere, me nui haere hua āta. I waenganui i ngā huinga e taea wahine hapu utu ki te okioki.

Me mutu whakangungu mō wahine hapu i roto i te omaoma i te ara ano rite noa, arā, he huti rima-meneti. He kōwhiringa pai mō te manawa i te reira, ko te, engari me waiho iti atu i roto i te mahana-ake te kawenga. I roto i te tūranga ngā i roto i hauhautanga-iho totoro mahi e kore e whakamana i.

Tips

He ngā torutoru e he mea nui ki te whakarongo ki roto i te whakatinanatanga o te whakangungu mō te wahine hapu i roto i te omaoma:

• wai inu E rahi ana te horomanga inu i mua, i roto i, me te i muri i te mea nui te whakangungu. Tino pai - pāmahana rūma wai kahore hau.
• Manawa. A ko reira ano hoki nui ki te utu faufaa rahi ki te pehea koe manawa i roto i te akoranga o te mahi: kia launoa kia mahia i runga i te wā taumaha, manawa - atu ohie.
• pāmahana Tinana. Ko ia i roto i te tukanga o piki mahi, pēhia taea e pā te huru o te tamaiti e parauhia te. E kore e te pāmahana o te tinana i roto i te tikanga īngoa kia teitei ake i 38 nga nekehanga, na e kore e kia puritia e ratou i roto i ngā wāhi mahana rawa, me te haukū, a kahore e hiahia ki te taka mahana.

mutunga

Ki te whai koe i te kore o te pūngao, whanoke, puta hāhā o te manawa, toia sensation i te puku, toto atu tohu kino ranei, kia whakaoti tonu te whakangungu, me te kōrero i te tākuta.

A pee i prescriptions o te tākuta, me te kaiwhakatikatika i roto i te whakatinanatanga o te whakangungu mō te wahine hapu i roto i te omaoma, mataara koutou huru tinana, na ka e whanau te tamaiti kaha, me te hauora, a ka waiho i te ahua i roto i te huru pai!