Fitness kwabasetyhini abakhulelweyo. Fitness kwabasetyhini abakhulelweyo. Fitness kumabhinqa akhulelweyo - 1 kwikota

Long sisaba imihla xa kwakucingwa ukuba umfazi okhulelweyo kufuneka kulala phantsi ebhedini, ukuze uzikhusele wena nosana lwakho evela iziphumo ezibi. Namhlanje, ngoko yenza kakhulu ezinqabileyo, ubukhulu becala ababhinqileyo yonke ukukhulelwa ihlala isebenza, ngokwenyama nangokwasekuhlaleni. Kweli nqaku ndifuna ukukuxelela ukomelela njani luncedo abafazi abakhulelweyo.

Main kunye neminye imithetho

Phambi kokuba umfazi okhulelweyo uqala ukwenza into, kufuneka nakanjani udibane kunye nogqirha, athathe imvume yakhe imisebenzi enjalo apha. Ngapha koko, asinto ingaqhelekanga xa nenekazi uziva ngathi eqhelekileyo, kodwa iindidi ngezoyikiso usana lwakhe apho. Ngoko ke, umfazi ukuba ufuna kwindawo ukwenza naluphi na uhlobo kwezemidlalo, kufuneka uqiniseke ukuba ukucela imvume yokwenza oko ukusuka ugqirha yakho yobulali. Ngokuphathelele kwingqesho, ukufaneleka abasetyhini abakhulelweyo zinokohluka. Umzekelo, abasetyhini zikarhulumente kuqala isincomo imithambo amanzi, ukuba kakhulu ezifanelekileyo kolu didi bantu, ngokuba akukho ukwanda lobushushu emzimbeni (ngokuchasiweyo gym), naye ukuncipha iindumbisa, ingakumbi kwiinyanga zokugqibela zokumitha, akukho umthwalo esikhulu izihlunu kunye kwalapho. Kwakhona, ukuqala le khosi, kufuneka wazi ukuba kwiinyanga zokuqala zokukhulelwa kufuneka ngexesha umthambo kudla ulwelo ngaphezu njengesiqhelo, kodwa kwiinyanga zokugqibela - ngaphantsi. Ke ukuba ukudla, kufuneka ibe okunesondlo. Xa senyanga yesithathu imisebenzi engavunyelwanga ukuba lwenziwa kwi "lisalele".

Iinzuzo umthambo

Yintoni onika imfanelo luncedo abasetyhini abakhulelweyo? Ngoko ke, kukho lonke uluhlu lweemiba ezintle. Okokuqala, lo mfazi esiqeqesha izihlunu zakho, nto leyo esoloko luncedo. Ngaxeshanye, esomeleza izihlunu floor zangasese, nto leyo eya kukunceda xa yabasebenzi. Kwakhona, umthambo ukunciphisa kakhulu isifo kusasa, kwada Ukunyamalala yakhe usaqala ngokwayo. imithambo ezahlukeneyo ukunceda umfazi omithiyo ukuba siphephe iingxaki ezifana ukuqhina, leyo elalichaphazeleka kakhulu ziintombi sikarhulumente. Kwaye, okona kubaluleke kakhulu, ukufaneleka abasetyhini abakhulelweyo - unxibelelwano nabanye abantu mood elungileyo kunye elininzi owakhayo kunye nokuhleka ukuba usoloko oluncedo hayi kuphela ngumama okhulelweyo, kodwa usana lwakhe.

imingcele

Ngaphandle nje kokuba kukho mfazi contraindicated ngenxa qethe okhulelweyo ngenxa yezizathu zempilo ethile, kukwabalulekile ukuba bayayazi into ofanele kuphetshwa kuqeqesho. Le amandla ubonisa. Bona contraindicated kwabasetyhini karhulumente, kungenjalo kukho ingozi enkulu yokulahlekelwa umntwana. umzimba ezahlukeneyo ezingathandekiyo esinokukhatyelwa iinyawo zabo, ukutsiba, iintshukumo ezibukhali. Kubalulekile ukukhumbula ukuba eli nenekazi kwi sikhundla ayikwazi overstrained, iiklasi kufuneka engazisi intlungu dystrophy. Ke ukuba yoga, apha akunakwenzeka ukuba baziqhelanise neendlela "flip" le yokuma.

Pilates

Pilates - elihle iiklasi fitness kwabasetyhini abakhulelweyo. Ziziphi iingenelo zikhona kulo mdlalo ukuba ibhinqa sikhundla?

1. Development of the imisipha zangasese ukuba esebenzayo inkqubo yabasebenzi.
2. Kukugcina yokuma enika usana esibelekweni isithuba ngokwaneleyo ebomini, yaye umfazi ukuthintela umva iingxaki.
3. Ukufunda ukuphefumla efanelekileyo, iindlela ezahlukeneyo ukuphefumla, kwaye kufuneka oko kakhulu xa abasebenzi, ingakumbi ukulwa.
4. Iiklasi luncedo izihlunu: bona ngobunono abaqeqeshiweyo nokuphumla nokufundisa abanobuchule.
5. Kubalulekile ukuba Pilates kwiimeko ezininzi kunceda ukuphepha amahlaba, imithambo varicose kunye ukudumba - satellites kunokwenzeka abakhulelweyo.

imithambo

Ukukhetha yokwenza umthambo, umfazi kufuneka linike kuqala ukuba umsebenzi onamandla kwaye ndawonye. Kubalulekile ukuba iiklasi ezinjalo kufuneka bafundise nenekazi ukuphefumla ngokuchanekileyo, ngobuchule eladlulayo kwaye ukhululeke amaqela kwezihlunu eziyimfuneko (oku kuluncedo kakhulu xa abasebenzi). Kwakhona luncedo kakhulu ukuba umfazi ukuba ukuzolula, nto leyo siyinikwe imithambo yomzimba.

aerobics amanzi

Lo mdlalo kuba nenzuzo enkulu ukuba abasetyhini abakhulelweyo ngesizathu esilula ukuba iiklasi emanzini akuthethi ukubonisa nayiphi na intshukumo elirhabaxa, umfazi lowo ukulayisha umzimba wakho ilima. Ezi klasi baye bacebisa abagada ngexesha lokukhulelwa inzuzo ubunzima, amanzi yeyona ngxaki ngokugqibeleleyo kunceda ukumelana. isifundo Ezilungileyo emanzini kunye nabo abaphethwe nokudumba, leyo ziyayeka ungenakuwuxhalabela kwiiklasi rhoqo.

yoga

Abasetyhini isikhundla nithandane ukuqhelisela yoga. Ezi zifundo ziluncedo kuba ukunceda umama okhulelweyo lokuphumla, kuba ngcono xa kwenziwa ngokuchanekileyo, ukusebenzisa ukumelana nkqu iingxaki. Nangona kunjalo, kubalulekile ukukhumbula ukuba ayizizo zonke kudala linokusetyenziswa amanenekazi ngokwaseburhulumenteni, kubhetele ukuthetha kunye neengcali.

iiseshoni ezikhethekileyo

Ukuba owasetyhini akazazi ukuba uhlobo lwezemidlalo ukunika kukhetha, kuba ukomelela kufanelekile ukuba abasetyhini abakhulelweyo, namhlanje kukho abantu abaninzi kangaka nje kuphela kwizixeko ezikhulu. Ngoko ke, kule klasi baza kuphela ladies kwindawo (kwelinye icala, kukho umfazi makazibandakanye abantu abaqhelekileyo, ukukhetha umthambo ekhuselekileyo), abasebenza phantsi kweliso elibukhali kwencutshe ngubani elibeke esweni ukuze kuqinisekiswe ukuba abasetyhini abakhulelweyo musa ungayibaxi kwaye wenze konke okulungileyo, hayi ngokungeyomfuneko nomthwalo umzimba wakho. kubalulekile ukuba bathi trimesters engqesho kwabasetyhini wokuqala nowesithathu zingafani, oku kuvumela kananjalo umqeqeshi eklasini, kwaye iqela baqeqeshwayo kakhulu yahlulwe lokukhulelwa.

ekhulelwe

Wonke umfazi uyazi ukuba lelona xesha esiyingozi ekhulelwe. Ngokuba apha kukho umngcipheko omkhulu yokulahlekelwa umntwana. Ngoko ke, ngeli xesha nenekazi kufuneka silumke kakhulu. Kubalulekile kwakhona ukukhetha iseti beemvavanyo eziya kuba ekhuselekileyo kakhulu kubantu abangoomama kuzo urhulumente. Ngoko ke, iiyunithi kufuneka koko ukulungela ukuba abasetyhini abakhulelweyo (1 kwikota)? Okokuqala, ukuba nobubele ubuchule, ukuphefumla, kwakunye nemithambo zokhuseleko luncedo.

Kufuneka wenze ntoni xa ekhulelwe?

Kufuneka kuqala zilifudumeza-up. Njengoko lo mfazi kweli xesha akunconywa ukusebenza, ezifudumeleyo-up ibonakala ngcono. Okokuqala kufuneka wolule izihlunu zakho intamo: oko kufuneka ukuba ekunene kwaye wenze tilts ezimbalwa lwentloko kwicala elinye aze kwenye indawo. Le besiphelelo kufuneka uzame olule umsipha, hayi overtaxing kuyo. Oku kulandelayo: emi imfuneko yokwandiswa iingalo zakho nendlela ukufikelela enye okanye enye ingalo ukusuka umntla. Ngoko ke ukwenza izihlandlo eziliqela. Kubalulekile ukukhumbula ukuba ukwenza ezi imithambo, kufuneka agcine indlela yakho. Kwakhona kubalulekile ngeli xesha ukuziqhelisa indlela ophefumla ngayo. Ukuze wenze oku, kufuneka abe ngqo kangangoko kunokwenzeka, ngokungathi ndisolulela phezulu. Kufuneka uphefumle njengoko Pilates: masithi phakathi iimbambo into engena ibhola, ekufuneka ibe kuvuthelwa, ugcwalisa umoya. Ukwenza njalo kuya kuthatha malunga-10 Ukuphefumla. Kwaye kuphela ngoku angaqala umthambo.

Kubalulekile ukukhumbula ukuba ukhuseleko kufuneka ibe nokufanela abafazi abakhulelweyo. kufuneka ibe namandla hayi umthambo. Eyokuqala kwezi "ezidadayo". Kuba lo mfazi ufumana ngazitho zine, igxalaba izandla nobubanzi ngaphandle, imilenze ngaphandle kancinane. Ngoku ungakwazi ukuqala ku ngomkhombe, etsala khosi ingalo enye kunye nomlenze esahlukileyo. Ukuzilolonga iyaphindwa amaxesha 6-8. Oku kulandelwa ikhefu elifutshane. Okulandelayo Movement "kati." Ukuze benze oku, umfazi kwakhona indawo "kwidesika 'odlulileyo, kuyimfuneko ukuba nkulu arch ngasemva phezulu, ningazidubi ngokuphengulula intloko yakhe. Kwandule ke ukubakho nokuphumla, umfazi yolula phantsi esifubeni. Nangona kunjalo, kubalulekile ukukhumbula ukuba ibe kolu vavanyo, zama sigobe, oko kudala i nzima ngokungeyomfuneko phezu kwalapho. Inani kophindo: malunga 5. Kwakhona, luphumlo kancinane. Enye umthambo ezinokuthi ezenziwa kule ezintathu yokuqala, "Nimbonile." Kuba umfazi nokwenziwa kwayo ohleli phezu emgangathweni, yena laqhenqetha imilenze yakhe, batsale iikawusi, ibuye zifana emgangathweni izaneka izandla zakhe. imfuneko Inspiratory ngokungathi bajije kwicala elinye, kwaye naphezu uwukhuphe lokuba siphumle kwi enye. Kuyimfuneko ukuqinisekisa ukuba ezimpundu onakele emgangathweni, bagobe ngamadolo yakho.

ukuzimela

Uyakwazi futhi babe ukomelela kwabasetyhini abakhulelweyo ekhaya. Ukuzilolonga ngcono pre-bayavumelana ingcali, kuba nguye yedwa na onokumxelela umntu into kufuneka zikhethwe umfazi, ukuba iingxaki ezithile. Ukuganga up ngokwabo, qiniseka ukulandela izindululo umqeqeshi kwaye musa ukulibala malunga isilumkiso.