Ukufaneleka kwabesifazane abakhulelwe. Ukufaneleka kwabesifazane abakhulelwe. Ukufaneleka kwabesifazane abakhulelwe - 1 ITHEMU

Long Sezadlula izinsuku lapho kwakucatshangwa ukuthi owesifazane okhulelwe kufanele alale phansi embhedeni, kufanele uzivikele kanjani wena ingane yakho kusuka imiphumela emibi. Namuhla, yenzani kanjalo ngempela ezingavamile, ikakhulukazi owesifazane lonke ukukhulelwa ihlala isebenza, kokubili emzimbeni emphakathini. Kulesi sihloko Ngifuna ukukutshela ukuqina indlela ewusizo kwabesifazane abakhulelwe.

Main kanye neminye imithetho,

Ngaphambi owesifazane okhulelwe uqala ukwenza okuthile, kufanele ngempela uthintane ne udokotela, thatha imvume yakhe ngomsebenzi onjalo lapha. Phela, akukhona okungavamile ukuba likhithike lapho umama wakhona kunjani evamile, kodwa ezihlukahlukene izinsongo umntanakhe lapho. Ngakho-ke, uma owesifazane ofuna sesimweni angenzi noma yiluphi uhlobo ezemidlalo, kufanele qiniseka buza livu ukuba benze kanjalo wezifo zabesifazane wangakini. Ngokuphathelene umsebenzi, ukuqina kwabesifazane abakhulelwe kungaba nhlobonhlobo. Ngokwesibonelo, abesifazane e isimo kuqala ukuncoma umzimba ngamanzi, zingabantu ofanele kakhulu kulesi sigaba sabantu, ngoba akukho ukwanda izinga lokushisa lomzimba (njengoba kuqhathaniswa ejimini), futhi ukwehla okukhulu ukuvuvukala, ikakhulukazi ezinyangeni okugcina enkathi yokukhulelwa, akukho umthwalo omkhulu phezu imisipha nomgogodla. Futhi, ukuqala Yiqiniso, kumelwe wazi ukuthi ezinyangeni zokuqala zokukhulelwa kufanele kube ngesikhathi umsebenzi kudle uketshezi ngaphezulu kokujwayelekile, kodwa ezinyangeni zokugcina - kancane. Kepha ukudla, kumele kube okunomsoco. Ngo senyanga yesithathu imisebenzi kungavunyelwe ukuthi lwenziwa ku "lisalele".

Izinzuzo zokuvivinya umzimba

Yini enikeza ukuqina ewusizo kwabesifazane abakhulelwe? Ngakho, kukhona lahlukene ezicini ezinhle. Okokuqala, owesifazane izitimela imisipha yakho, okuyinto eziwusizo njalo. Ngo parallel, eqinisa imisipha floor kwezitho zangasese, ozokusiza ngesikhathi sokubeletha. Futhi, umsebenzi kakhulu ukunciphisa ukugula ekuseni, kwaze kwaba yilapho zinyamalala yakhe kusaqalwa uqobo. umzimba ezahlukene ukusiza ngowesifazane okhulelwe ukuba sigweme izinkinga ezifana ukuqunjelwa, okuyinto wahlupheka kakhulu ladies esimweni. Futhi, okubaluleke kakhulu, ukuqina kwabesifazane abakhulelwe - ukukhulumisana nabanye abantu ajabule futhi eziningi unethemba nohleko ukuthi uhlale ewusizo hhayi kuphela umama okhulelwe, kodwa usana lwakhe.

enqabelo

Ngaphandle kweqiniso lokuthi owesifazane kungenziwa contraindicated ukuqina abakhulelwe ukuba izizathu ethile yezokwelapha, kubalulekile ukwazi ukuthi is best kugwenywe ukuqeqeshwa. Lokhu amandla obonisa. Basuke contraindicated abesifazane esimweni, kungenjalo kukhona ingozi enkulu bokushonelwa umntwana. umzimba Of ezahlukene engathandeki khahlela izinyawo zabo, ukweqa, ukunyakaza abukhali. Kubalulekile futhi ukuba ukhumbule ukuthi umfazi isikhundla ayikwazi overstrained, amakilasi akufanele ukuletha ubuhlungu kwemisipha. Njengoba for yoga, lapha akunakwenzeka ukuzijayeza ezihlukahlukene "flip" isimo.

Pilates

Pilates - kakhulu imfanelo amakilasi kwabesifazane abakhulelwe. Ziyini izinzuzo ezikhona kulo mdlalo ngoba owesifazane isikhundla?

1. Kutfutfukiswa imisipha floor kwezitho zangasese ukuthi abakhuthele inqubo yokusikwa.
2. Ukulondoloza ukuma esinika nomntwana esizalweni eyanele ukuphila, futhi owesifazane ukugwema emuva izinkinga.
3. Ukufunda ukuphefumula kahle, amasu ahlukahlukene ukuphefumula, futhi kakhulu ezidingekayo ngesikhathi sokubeletha, ikakhulukazi empini.
4. Amakilasi ziwusizo sokuba imisipha: bona ngobumnene abaqeqeshiwe nabanekhono imfundiso aziphumulele.
5. Kubalulekile ukuthi Pilates ezimweni eziningi kusiza ukugwema amajaqamba, varicose emithanjeni nokuvuvukala - iziphuphutheki kungenzeka ukhulelwe.

yokuzijwayeza

Ukukhetha ejimini, owesifazane kufanele makudle a umsebenzi ashukumisayo hhayi static. Kubalulekile ukuthi amakilasi ezifana okufanele afundise le ntokazi sikwazi ukuphefumula ngendlela efanele, ngokuphumelelayo esishubile futhi uphumule amaqembu kudingekile kwemisipha (lokhu iyasiza ngesikhathi sokubeletha). Okunye okuwusizo ukukhetha isikhathi kakhulu kowesifazane ukuba esisuka onikelwa ngu umzimba Gymnastic.

amanzi Ukuvivinya umzimba ngendlela

Lo mdlalo kuzuzisa abesifazane abakhulelwe ngesizathu esilula ukuthi amakilasi emanzini akusho abonise kunoma iziphi izinhlangano ezixuba ngokuzumayo, lowo wesifazane engathandi ukulayisha umzimba wakho akusho ujuluke. La makilasi bavame ukutusa abagada ngesikhathi sokukhulelwa inzuzo isisindo, amanzi, ingabe le nkinga kahle kuyasiza yini ukuyikhulisa kahle. isifundo esihle emanzini futhi kulabo abaphethwe edema, okuyinto phela ukuba ingazihlupha amakilasi elivamile.

yoga

Abesifazane ku isikhundla futhi uthande ukuqhuba yoga. Lezi izifundo ziwusizo ngoba ukusiza umama okhulelwe ukuze uphumule, kuba ngcono uma kwenziwe ngendlela efanele, bonisani ukubhekana ngisho ne nezinkinga ezithile. Nokho, kubalulekile ukukhumbula ukuthi akuzona zonke zibhekise singasebenza ladies in uhulumeni, kungcono ukukhuluma ochwepheshe.

amaseshini Special

Uma owesifazane akazi onjani ezemidlalo ukunikeza okuthandayo, ngoba imfanelo kufanelekile kwabesifazane abakhulelwe, ezifana namuhla kukhona abaningi kangaka hhayi kuphela emadolobheni amakhulu. Ngakho, kula makilasi bazoya kuphela izintokazi esimweni (kwesinye isigameko owesifazane kungenziwa waxhumana nabantu abavamile, ngokukhetha umsebenzi ephephile), ayeqondiswa esiqinile of onguchwepheshe ngubani eduze ukuqapha ukuqinisekisa ukuthi abesifazane abakhulelwe Ungeqisi it futhi wenze konke okulungile, hhayi ngokungadingekile ngumthwalo emzimbeni wakho. kubalulekile ukusho ukuthi trimesters umsebenzi zabesifazane wokuqala nowesithathu kuhluke, kubuye kwenze Umqeqeshi ekilasini, futhi iqembu abaqeqeshwayo ikakhulukazi ihlukaniswe sokukhulelwa.

senyanga yokuqala

Wonke umuntu wesifazane uyazi ukuthi inkathi eyingozi kakhulu iyona senyanga yokuqala. Ngoba lapha kunobungozi omkhulu bokushonelwa umntwana. Ngakho-ke, ngalesi sikhathi lona wesifazane kufanele niqaphele kakhulu. Kubalulekile futhi ukuba ukhethe isethi umzimba ukuthi kuyoba okuphephile kakhulu abesifazane esimweni. Ngakho, kulokho amayunithi kufanele kube ukuqina kwabesifazane abakhulelwe (1 ITHEMU)? Okokuqala, kungcono, amasu efudumele ukuphefumula, kanye ewusizo umzimba ukuphepha.

Okufanele ukwenze senyanga yokuqala?

Kufanele uqale ukuxoxa-up. Njengoba lona wesifazane esikhathini akuyona ngokweqile Kunconywa, elifudumele-up oluphakeme elula. Okokuqala udinga yokwelula Imisipha yentamo yakho: kumele ilungelo futhi wenze Nyakazisa ezimbalwa ekhanda kwelinye direction bese kwenye indawo. Umkhawulo kufanele sizame yokwelula kwemisipha, hhayi overtaxing ke. Ukwenza lokhu okulandelayo: emi isidingo ukunweba izingalo nokuthi ungafinyelela kanjani omunye ingalo kusukela esifubeni. Ngakho do izikhathi eziningana. Kubalulekile ukukhumbula ukuthi ngokwenza lezi izivivinyo, kudingeka sigcine emuva zakho ziqonde. Kubalulekile futhi ngalesi sikhathi ukuqhuba ukuphefumula. Ukuze wenze lokhu, kudingeka babe njengoba ngqo ngangokunokwenzeka, sengathi esisuka phezulu. Kudingeka uphefumule njengoba Pilates: sicabange ukuthi phakathi izimbambo sandwiched ibhola, okufanele kube igalelo, ugcwalisa emoyeni. Ukuze wenze kanjalo kuzothatha cishe 10 nomoya. Futhi kuphela ungakwazi manje uqale umsebenzi.

Kubalulekile ukukhumbula ukuthi ukuphepha kufanele kube ukuqina kwabesifazane abakhulelwe. Ukuzivocavoca akufanele kube amandla. Eyokuqala yalezi "ezintantayo". Ngenxa yalesi owesifazane engatholi lakho konke okuhamba ngezine, izandla ehlombe nobubanzi ngaphandle, imilenze kancane ngaphandle. Manje ungaqala ngomkhumbi, edonsa yanjalo nengalo umlenze okuphambene. Ukuzivocavoca liphindwe izikhathi 6-8. Lokhu kulandelwa break iDemo. Okulandelayo Movement "ikati." Ukuze wenze lokhu, lo wesifazane usuke futhi odlule isikhundla "yokugcina ideski", kubalulekile ukukhulisa lwaleli ngemuva phezulu, ngaphandle kokuba izinga ikhanda lakhe. Bese kufika ukuphumula, owesifazane welula esifubeni kwehle. Nokho, kubalulekile ukukhumbula ukuthi akufanele kube lokhu, zama goba, kudala ingcindezi engadingekile yomgogodla. Inombolo imphindza: mayelana 5. Nakulokhu, ukuphumula kancane. Omunye umsebenzi kungajayezwa e senyanga yokuqala, "Saw." Ukuze nokuqaliswa kwalo owesifazane ehlezi phezu kwazo phansi, yena ibhebhetheka imilenze yakhe, ukudonsa amasokisi, ibuye zifana kuya phansi zibhebhetheka izingalo zakhe. isidingo Inspiratory sengathi ukusonta ohlangothini olulodwa, futhi phezu exhale sokuphumula kwesinye. Kuyadingeka ukuqinisekisa ukuthi izibunu ayethe njó phansi futhi ukuguqa yakho akuzona.

ukuzimela

Ungase futhi abenza ukuqina kwabesifazane abakhulelwe ekhaya. Ukuzivocavoca kangcono zangaphambi uvumelana uchwepheshe, ngoba kuphela angakutshela ukuthi owesifazane kufanele kukhethwe, uma ine- nezinkinga ezithile. Baxoxelane bebodwa, qiniseka ukulandela izincomo umqeqeshi futhi ungakhohlwa mayelana ngokuqapha.