Ukuzivocavoca kwabesifazane abakhulelwe egymini: isethi yokuzivocavoca

Ukukhulelwa komfazi kuyisikhathi esimnandi sokuphila kwakhe. Lapho izinhliziyo ezimbili zizolwa emzimbeni munye ngesikhathi esisodwa, futhi ngisho nezinombolo ezikhulayo ezisezingeni esikolweni ziyojabula? Futhi ukuze kungadingekile ukuthi uphinde uphinde uthole impilo nefomu isikhathi eside, kungcono kakhulu ukunakekela ukulondoloza isibalo kusukela ekuqaleni kokukhulelwa, kuyasiza ekuboniseni hhayi kuphela umama ozayo, kodwa nangomntwana.

Yiqiniso, lapho ukhuluma ngezemidlalo ngesikhathi ukhulelwe, angeke kube khona ukukhuluma ngokuqeqeshwa kanzima nokuqeda amandla. Kodwa uma kuqala isimo esithakazelisayo le ntombazane yayihileleke kakhulu ezemidlalo, ngakho-ke akudingeki ukuba uyeke ukuqeqeshwa, nje kudingeka wenze izinguquko ezithile ucabange ukukhulelwa. Ngakolunye uhlangothi, uma isiko lomzimba empilweni yomama wesikhathi esizayo singagcini nje ngokuhamba ngezindawo zokuthenga futhi sishintsha ukusuka kolunye unyawo kuya komunye silindele i-elevator, ke lesi yisikhathi esifanelekayo sokushintsha indlela yokuphila enobucayi ukuze isebenze ngenxa yempilo yengane.

Ukuzivocavoca kuyatholakala kwabesifazane abakhulelwe

Imisebenzi elandelayo ingabandakanywa emisebenzini yabesifazane abakhulelwe:

• Ukuhamba ngendlela evamile emoyeni omusha ngamaminithi angu-30, okungenani.
• Vakashela i-gym ekhethekile yabesifazane abakhulelwe.
• Ukwenza amanzi aerobics izikhathi eziningana ngesonto, nokubhukuda echibini.
• Ukudansa, ikakhulukazi empumalanga, ngokungabikho kwemingcele kanye nenhlalakahle.
• I-Pilates ngaphansi kokuqondiswa komfundisi.
• Ukukhokhiswa nsuku zonke.
• Amakilasi ane-fitball.
• Ukwenziwa kwenkimbinkimbi yabesifazane abakhulelwe egumbini lokuzivocavoca ekamelweni lokuzivocavoca (ukwelula, ukuvivinya umzimba ukuqinisa imisipha ye-dorsal, isifuba, imilenze kanye nesifuba).

Imithetho yokuzivocavoca kwabesifazane abakhulelwe

Ekufezeni noma yikuphi ukuvivinya umzimba, omama abazayo kufanele balandele imithetho elandelayo:

• Zonke izenzo zenziwa ngesigqi esithulile, ngaphandle kokulayisha ngokweqile.
• Ukuzivocavoca ukuqinisa imisipha ehlukile ngokuzivocavoca okuphumuzayo.
• Kuvinjelwe ngokweqile noma yikuphi ukuvivinya umzimba, "ibhayisikili", "birch".
• Wonke amathafa nama squats ayenziwe ingxenye.
• Ukwehliswa kwenziwa ngokushesha kakhulu, ngenxa yesimo se-hormone esandayo emgodini okhulelwe kanye ne-tendon kungonakaliswa kalula.
• Ku-trimester yokuqala, kubalulekile ukukhipha ukusetshenziswa kwamandla, ku-third and third trimester, bangabuye babuyeke.

Kubalulekile ukuqonda ukuthi izinyanga ezimbalwa zokuqala zokukhulelwa ziyingozi kakhulu ngokuphazanyiswa, ngenxa yalesi sizathu, ukuqeqeshwa kufanele kube mnene ngangokunokwenzeka. Kusukela ngenyanga yesishiyagalombili, kunconywa ukuba uyeke ngokuphelele ukuvivinya umzimba, ngoba noma yikuphi, ngisho nemithwalo encane kunazo zonke, ingaba nomthelela omubi empilweni futhi ivuse ngisho nokuzalwa ngaphambi kwesikhathi.

Vakashela ejimini

Ukuzivocavoca ekuzivocavoca yilo mdlalo ovame kakhulu wezocansi ezihle kakhulu, ukuzama ukuthola umumo ophelele nomuntu wonke uyazi ukuthi ngaphandle kokuqeqeshwa kwamandla kuleli cala ngeke ukwazi ukukwenza. Kodwa, ngeshwa, ukuphuka ekilasini kuzokwenza ngokushesha kubonakale kulo mfanekiso. Ngingakhulelwa yini ejimini?

Uma intombazane isetshenziselwa ukuqapha impilo yakhe futhi ihlale ihola indlela yokuphila emandla, kodwa ngenxa yokukhulelwa ayikwazi ukunquma ukuqhubeka nokuqeqeshwa, njengoba kunemibono eminingi ephikisanayo ngale ndaba, isixazululo esifanele kuphela sixoxa nomuntu wesifo sokubeletha-isazi sokubeletha. Nguye kuphela owazi ukuthi inqubo yokukhulelwa iqhubeka kanjani nokuthi iyini isimo sempilo kamama ozayo, futhi kuphela okwazi ukuphendula ngendlela efanelekayo kumbuzo othakazelisayo.

Ingabe ukuqeqeshwa kwesisindo kuvunyelwe ngesikhathi sokukhulelwa?

Uma kungekho okuphikisanayo futhi udokotela akuvumele ukuba wenze umzimba wokuzivocavoca kwabesifazane abakhulelwe ekuzivocavoca, kufanele ucabange ukuthi uqeqeshiwe kangakanani nokuthi uqeqeshiwe kanjani ngempumelelo ngaphambili. Uma lo mdlalo ungena empilweni yomama esikhathini esizayo futhi wawuhlala njalo, ngakho-ke kungenzeka ukuthi uqhubeke namakilasi, okwenza izinguquko ezithile. Kodwa-ke, uma ukuqeqeshwa kwabafanisi beza empilweni yakamuva, babenzima futhi bakunxenxa ukuba ukhulelwe, ngakho-ke kusukela emisebenzini yamandla ngesikhathi sokukhulelwa kungcono ukulahla.

Indawo yokuzivocavoca ngokwayo iyindawo ephazamisayo. Iphuzu akusiyo ukuthi i-dumbbell nokunye okunjalo kungawela emlenzeni wakho, imishini yokuphoqa inomthwalo omkhulu emajoyini, ikakhulukazi uma ungayazi imithetho yokuphepha.

Imithetho eyisisekelo kanye nokuhleleka kokuqeqeshwa

Amakilasi ekuzivocavoca kwabesifazane abakhulelwe avunyelwe kuphela nomeluleki owaziwa ngabanye. Futhi yingakho. Ngisho noma ngaphambi kwalokho uqeqeshwe ngokucophelela kuzo zonke izimo ze-simulators futhi uzijwayele kahle, ngaphandle kokusekelwa komqeqeshi ongakwazi ukuhlela ukuqeqeshwa okuphephile kakhulu nokuphumelelayo kwabesifazane abakhulelwe egymini, awukwazi ukukwenza.

Ukulandelana kokuqeqeshwa kwabesifazane abakhulelwe kuhlale kujwayelene, okungukuthi:

• Udinga ukuqala nge-hot-up.
• Okulandelayo - izivivinyo eziyinhloko.
• Futhi ekugcineni - i-hitch.

Ekuqaleni, ungakwazi ukuqhuba imizuzu engu-15 izikhathi ezingu-2-3 ngesonto, wengeze umsebenzi ngamunye imizuzu emihlanu, kodwa kudingeka wenze lokhu njalo, ngoba isifundo esisodwa esiteshini sokuzivocavoca kwabesifazane abakhulelwe asikwazi ukubizwa ngokuthi uhlelo. Iqiniso liwukuthi ukungagcini kwezifundo ezihlelekile kuyinkinga enkulu emzimbeni womuntu, ikakhulukazi kulesi simo. Uma uhlale uhlanganyela kunoma iziphi izimo, awukwazi, kungcono ukumisa.

Ukuze uqale isifundo kumele kube nokufudumala okuncane esifundeni se-cardio, lokhu kuyingxenye yezemidlalo lapho kunezimo ezihlukile ze-simulators ezifakiwe, njengebhayisikili yokuzivocavoca, i-tapreader, i-ellipse nabanye.

Ukuzivocavoca on the simulators

Njengoba sekushiwo ngenhla, kunconywa ukuthi uqale ukuqeqesha nge-treadmill kanye nebhayisikili yokuzivocavoca nge-backrest. Ukugijima endleleni akunconywa, ukhetho oluhamba phambili luhamba ngesivinini sika 3-4 km / h, lapho kudingekile ukugcina isimo se-pulse. Lokhu kubona kuzovumela ukusabalalisa okungenakunqunywa komthwalo nokuqeda ukuphefumula. Manje abaningi be-cardiothoracists balinganisa ukushisa ngokwabo, ngaphezu kwalokho, ungasebenzisa izinhliziyo zenhliziyo. Le divayisi, ehlanganisa izingxenye eziningana: i-bandage eboshwe esifubeni, newashi lokubonisa umsebenzi we-pulse ngesikhathi sokuzivocavoca konke okunzima. Lokhu kulula kakhulu kwabesifazane abakhulelwe, ngoba ama-simulators wokuqeqeshwa kwamandla angenawo umsebenzi wokulinganisa i-pulse, futhi kufanele uyenze ngokwakho, kubaluleke kakhulu ukuthi awukho ngaphezu kuka-60% wezinga eliphezulu lokusebenzisa umfutho we-oksijeni (P02 max.) Ku-trimester yokuqala futhi cishe 70% ngaphezulu. Bala inani le-P02 max. Ungasebenzisa ifomula elandelayo: engu-220 ubudala. Uma, uthi, owesifazane oneminyaka engu-25 ubudala, kuvela ngo-195, lokhu kuyi-220-25; Manje ngo-195 * ngenca ye-0.6 = 117.

Ngakho-ke, ukushaywa kwesifazane okhulelwe eminyakeni engu-25 ku-trimester yokuqala kungase kungabi ngaphezu kwe-117 beats ngomzuzu.

Izivivinyo eziyisisekelo zenziwa kuma-simulators ezingekho ngaphezu kwemizuzu engu-20. Ungakhohlwa ukuthi umsebenzi oyinhloko wokuqeqesha ngesikhathi ukhulelwe kuphela ukugcina umphumela owenziwe ekuqaleni. Ngenxa yalokhu, uhlelo olulandelayo lokuqeqeshwa kwabesifazane abakhulelwe ejimini lizoba yindlela engcono kakhulu: ukuphindaphinda kuka-2-3 kokuphindaphindiwe kwesisindo esingaphezu kwezingu-60% zesisindo esivamile sokusebenza. Lokhu kwakwanele ukugcina ifomu nesimo somzimba.

Ukuzivocavoca kwabesifazane abakhulelwe

Angazi ukuthi yiziphi izenzo zokuqeqeshwa kwabesifazane abakhulelwe ekuzivocavoca okufanele kwenziwe? Ebunzima bokuqeqeshwa kwamandla kwabesifazane abakhulelwe, konke okuvivinya umzimba, uhlobo lwe-squares, unyawo nesandla cindezela simulator, ukugoqa imilenze, ukuxuba nokuphakamisa izingalo nemilenze kungafakwa. Kubaluleke kakhulu ukukhipha ngokuphelele ukuvivinya umzimba, okukhona lapho kukhona umthwalo omkhulu emkhomeni womgogodla, kanye nalabo abangenakwenzeka ukukwenza ngesisu.

Uhlelo lokuqeqesha

Umjikelezo wokuqala wokuzivocavoca wenziwa emisipha yomnyango wangaphambili wethanga:

• Ukulungiswa kwemilenze.
• Ukuzala imilenze.

Isiyingi sesibili emisipha yangemva kwethanga:

• Ukugoba komlenze.
• Ukunciphisa imilenze.

Umjikelezo wesithathu, ukuvivinya umzimba kuqondiswa emisipha evulekile: ukulandelana kwebhokisi eliphezulu ngemuva kwekhanda.

Isiyingi sesine - imisipha yesifuba: ukunciphisa kwezandla nezinyawo endaweni yokuhlala esimeni.

Umbuthano wesihlanu usebenza emisipha ye-deltoid:

• Cindezela esimweni sokuhlala esibukweni.
• Ukuphakamisa izingalo ezinhlangothini endaweni yokuhlala.

Ibhande lesithupha lihlose ukuqeqesha ama-biceps nezandla ze-triceps:

• Thinta ibhuloho elingaphezulu ngenalo eqondile.
• Ukulungiswa kwezandla ku-crossover ( umqeqeshi we- multifunctional block ngendlela yefreyimu).

Inkimbinkimbi yabesifazane abakhulelwe ejimini ngokuphelele ayifaki ukuzivocavoca ngomshini wokunyathelisa, amakilasi ngezinsimbi zamahhala, zonke izintambo ezishintshayo, amathafa. Gxila emisebenzini eyenziwa esimweni esihlezi, ngokugcizelela emuva. Ungenzi ukunyakaza okungazelelwe, umkhiqizo kufanele ukhule kancane. Phakathi kwalezi zindlela, abesifazane abakhulelwe bangakwazi ukukhokhela i-breather.

Ukuqeqeshwa kwabesifazane abakhulelwe ejimini kufanele kuphele ngendlela efanayo, njengokuthi, i-hitch-up, umthamo weminithi emihlanu. Inketho enhle kakhulu kuye yi-cardiozone, kodwa umthwalo kufanele ube ngaphansi kokushisa. Esikhundleni esithakazelisayo ngesikhathi se-hitch, ukuzivocavoca umzimba akukwenziwa.

Amathiphu

Amaphuzu ambalwa abalulekile ukulalela ngesikhathi sokuqeqesha abesifazane abakhulelwe egymini:

• Amanzi okuphuza. Ukudla okwanele koketshezi ngaphambi kokuzivocavoca, ngesikhathi nangemva kokubalulekile kubalulekile. Okukhethwa kukho kungcono ngamanzi ekamelweni lokushisa ngaphandle kwegesi.
• Ukuphefumula. Futhi kubalulekile ukuba uqaphele indlela ophefumula ngayo inqubo yamakilasi: ukuphuma kwemoya kufanele kwenziwe esiteji esinzima kunawo wonke, kuvelele - ngendlela elula.
• Ukushisa komzimba. Iyakhula ngesikhathi sokusebenza, okungahle kuthinte kabi isimo sezingane ezizayo. Umbuso wokushisa womzimba ngesikhathi sokuqeqesha akufanele ube ngaphezu kwama-degree angu-38, ngakho akufanele kudlule ezindaweni ezinomfudumalo futhi ezinamanzi, futhi akudingeki ukuba ugqoke ngokufudumele.

Isiphetho

Uma ubona ukuphazamiseka, isizungu, i-dyspnoea, ukuzwa kwesimo esiswini, ukubuka noma ezinye izimpawu ezingathandeki, kufanele uqede ngokushesha ukuqeqeshwa kwakho futhi uxhumane nodokotela.

Qaphela imiyalelo kadokotela kanye nomfundisi ngesikhathi sokuvivinya abesifazane abakhulelwe ejimini, ubuke isimo sakho somzimba, khona-ke umntwana uzozalwa enamandla futhi enempilo, futhi isibalo sizohlala esimweni esihle kakhulu!