Yoga mō wahine hapu (2 wā). Tinana hoki nga wahine hapu (2 wā)

Pregnancy - te wā tino mīharo, me te nui i roto i te ora o te wahine. I runga i nga pokohiwi o te whaea expectant kei te hopoi'a tärua - mo ratou ake hauora me te ora, me te hauora me te ora o te tamaiti i mua nei. Na reira, i roto i te hapū, ko te tino nui ki te pupuri i koe i roto i te āhua tinana pai, no te mea i roto i mua o tatari mo te whakamātautau nui - whanau ana. I tua atu, ka taea e mahi tinana te āwhina ki te mau tonu i te ahua ataahua i muri i hoatu whanautanga.

Sport mo te whaea expectant

He nui nga wahine hapu ki te kitea hoki ratou he huinga o mahi e ka hoatu pūngao, pai-oranga me ka kia ngahau.

whaea expectant whai hua hīkoi roa. I roto i te tikanga ki te whai hua i a ratou ko te mōrahi, kia tangohia e koe te tiaki o hu whakamarie e ka ārai waewae rohirohi. Tino whai hua e haere ana ki runga i nga kaupae. Me koe ki te manawa i roto i to koutou ihu, me te āta exhaling, ka tu ki runga, kia rite ki tenei HWM mahi atu mātātoa, i te mea tino nui hoki te whanaketanga tika o te kukune.

E kore e tika ana mō wahine hapu hākinakina katoa. Kaha contraindicated: roa pahikara, te hoenga, kaha kanikani takohe, retireti, te huka Skating me te eke hoiho, i tetahi mahi e rapua e totoro ohorere ranei nekehanga nui, me te hunga i roto i nei hoki te tino piko.

A, no te ki te tīmata mahi

Ko te wa pai ki te tīmata te faaohipa - ko tenei te rua o nga huatū. I roto i tenei wā, te mahi tino pai mō te wahine ko te tinana, rawa pai he te yoga mō wahine hapu. 2 huatū - ko te wa koura mo te whaea expectant. Toxemia me hīrere huru ohorere ko runga, mana'o nui, pai atu i roto i te timatanga o te hapūtanga, a ka te reira te wā ki te mahi a ratou, ki te whakakaha ratou hauora, me te faaineine no te whanautanga ka ū mai. Kaua e wareware e kia kia āhua, engari tonu te kawenga.

Tinana mo te whaea expectant

Ārai uaua tīponapona, edema, te whakapai ake te tūāhua me te moe, raro hoki te mamae, te whakakaha i te uaua papatoiake, me te faaineine i te tinana mo te whanau e taea te āwhina tinana mō wahine hapu. 2 huatū - te wā haumaru me tino pai mo te taua mahi, ki te puta katoa kahore pōauautanga.

Whakangungu i roto i te wai - tetahi o nga momo pai o mahi mō te wahine hapu. Karaehe i roto i te poka wai whakakaha nga uaua hoki me te pēhi i, riro te kiri atu rapa. Te whakapai ake tohanga toto i roto i te uma, whakatairanga kauhoe hohipera pai i muri i hoatu whanautanga. Ruku faaineine i te kore o te hāora ki te tamaiti i roto i mahi ārai hypoxia fetal.

He whai wāhitanga nui ki te faaineine no te whanau fitball he hoki nga wahine hapu. i runga i mahi pōro te āwhina ki te pupuri i te ngāwari o te tuaiwi, hanga atu pūkoro hononga, te whakangungu i te uaua papatoiake. I tua atu, ko reira he ārai pai o te pukupuku.

Mai i manawa rua anake e tika ana mō te whaiaro ako-. Ka taea e koe te haere e haere e rave rahi taime i te wiki mo te 30-40 meneti. Whakamātauria ki te pupuri i te ara tere, me te i roto i te tere i taua e taea ki a koe werawera i te iti, manawa hohonu. Ka taea e koe te haere e haere ana Nordic.

Ko tētahi atu kōwhiringa - ko ki te faaohipa i te kāinga i runga i te kaiwhakangungu porotītaha. Mahi i runga reira pātata ki te ono marama. Kōwhiri ki te mahi aratau ki te iti ki te kaha reo, neke me whakaritea nga taumanu kia kia e i roto i te īngoa, e kore koutou e pa ki te kopu o te mīhini.

He torutoru mahi tinana ohie mō wahine hapu, e taea te mahi i te kāinga:

1. Mahi waewae. I roto i te tūranga e pängia ana i te taha o te piko waewae raro, ka whakatika i te tihi. kawe tatou e rave rahi whakaara waewae, i te mea i te tihi. Na e hiahia ana koe ki te whakatika i te waewae o runga i roto i te rangi, kukume tona waewae tika raro. A tapiti faahou, te huri taha. Tenei mahi haapuai te uaua o te mata ā-me te lateral nui o te huha.

2. Panēke. Kati te here i roto i te tūranga i runga i koutou waewae ata horoia mo te torutoru te whakahā. Mahinga haapuai te uaua o te hoki, i te press me ringa.

kawea 3. tetahi o nga mahi whai hua tino hoki wahine hapu i roto i roto i te e āraia ana roa'tu i ki ringa totoro whakarunga. Ringa tētahi tukua iho tona matenga. Tenei mahi haapuai te uma pai.

4. maitai te whakakahore taua roa'tu i: ko nga papa i runga i to ratou rekereke. Totoro mua, he mea e tika ana ki te tamata i te pa ki tona rae ki te patunga witi. A, no te raveraa i mahi makaka puku i runga i te papa i waenganui i ona turi.

haumaru Fitness Ture

I roto i tenei wā, me tīpako koe i nga mahi tika, whakarongo ki o koutou tinana, me te kore e kino te kohakoha tinana. ka kia whai hua i raro i te tahi mau tūtohutanga ohie engari tino nui tinana whaea expectant.

- mau ki te ara o te auau ngakau, e kore e nui te reira 130 kapakapa ki te meneti. A, no te worsens tachycardia te supply toto, a ka kāore te kukune hāora.

- Tetahi mahi e taea arahi ki taka me injuries, kua contraindicated hoki wahine hapu.

- I roto i te previa ewe, anemia o tetahi take, me te te oraraa o te mōrea o te materoto ara rāhuitia tohutohutia mō wahine hapu. 2 huatū i roto i taua āhuatanga me tango te wahi marie a kahore ahotea faufaa.

- Ki te i roto i te wātū reira ko te rohirohi kaha, i reira e ngā mamae, hāhā o te manawa whakapairuaki ranei - kia mutu whakangungu tonu.

- He mea tika ki te whiriwhiri tika nga mahi mo te wahine hapu. 2 huatū - wā kāore mō te whakangungu e takoto ana i runga i te hoki, mai i roto i tenei take i te āhuatanga nui haere i roto i te kōpū tīmata ki te pēhi i te vena cava iahoki. Kinonga tika ki tenei supply toto e taea arahi ki whiti nga wahine, a ka wheako tamaiti he kore o te hāora.

- kia waho rite te pai Exercises i runga i te puku. Ko te hua kia rawakore tohanga, e faarahi te mōrea o te materoto.

- He mea tika ki te tango i te tiaki o-te kounga tiketike kakahu hākinakina, e e tauturu i te mahi ki whakamarie. kia utua ngā whakarongo ki te pouaka, no te mea o te rahi nui haere, ka nui haere te tūtohutanga o etahi nekehanga e taea meinga mamae.

Contraindications mō te mahi

Ko te tino kanorau tinana mō wahine hapu. Katoa wahine e taea te whiriwhiri he aha te mea tika hoki ia: haukori, haukori wai, yoga, kupukupu mahi, me ētahi atu.

Engari kia tatou mahara e pā ana ki te tahi mau contraindications:

- mate mau, mate o te pūnaha Cardiovascular, e te hunga i roto i te wā whakapeka;

- mate inflammatory me hopuhopu, e puta ngā whakapeka i roto i te hapū;

- i roto i te toxemia nui;

- he mahi tino kino hoki nga wahine hapu ki te pēhanga toto tiketike;

- Kaua e faaohipa no te hypertonicity o te kōpū, uterine toto.

Yoga mō te whaea expectant

He ara faahiahia no te faaineine ia outou iho ki te kanohi i te tamaiti i mua nei, ki te hanga tikanga pai mo te whanaketanga tahi o nga kongakonga ki te whakapai ake i to ratou ahua tinana, me te hinengaro, ko te yoga.

Ko te tino tika ana i tenei wa, ko te he yoga motuhake mō wahine hapu. 2 huatū - te wa pai mo te taua mahi. Ko te matatini o te mahi mō te wahine hapu e kore e whai i oma takoto i runga i tona hoki. Te nuinga hāngai ana ki te manawa tika me te kaha ki te akaanga, i te mea tino painga mō te whaea, me te mo te tamaiti.

Ko tētahi atu tāpiri o enei rangahau - he e i muri ia ratou e kore koutou e ite te rohirohi te rohirohi ranei. e tauturu i te yoga koe ako e founga ki te whakahaere e kore anake to koutou tinana, engari ano hoki i roto i te wairua. tauturu i ngā akomanga te wā ki te whakaiti i mau faaiteraa te tāoke, whakaiti i te mōrea o tohu totoro, kia ngāwari ai ki te hapūtanga, whanau ana me te wā e kulukia. Ka wareware koe e pā ana ki taua raruraru i ahuareka ai rite te kōroke me te pukupuku. Totoro a ka romia e, e mahi yoga, ka āwhina i te whakapai ake i te pākia e me te nakunaku.

Ngā mihi ki te riro i roto i ngäwari mahi me te plasticity, ka hei te whaea expectant māmā ki te kitea te tūranga whakamarie i roto i mahi, a ka meinga he tikanga manawa motuhake te tukanga iti mamae. Ki te he tauhou koe ki tenei mahi, ka taea e koe te tamata yoga mō tīmata.

Hei ako atu i roto i te ata, a ka mahana i roto i te ra ka whakatata te taua mahi matatini:

1. Mountain Hoatu me te tinana tū te āwhina i te tinana wātea. whakamana Tuatahi e whai ake: hei tika, ruwha tino uaua katoa, a ka wātea. Hei tū te tinana Me ki takoto i runga i te patunga witi, me te ngana ki te puhoi mai tou tinana katoa.

2. Hoatu rakau. āwhina ana tēnei mahi ki te whakapakari i nga waewae, me te hoki, e whakarato ana te ngāwari o hope, me uaua tapatapa. I roto i te tūranga e tu ana e hiahia ana koe ki te pumau te tinana katoa, me ona ringa unuhia ake, me waewae unu iho. Te hiki i tona piko waewae i te turi, whakaturia tona waewae ki runga ki te roto o te huha, kia whakahaua te turi ki. Kei te tū i roto i te tūranga i te torutoru hēkona, ka hoki mai ki tīmata tūranga.

3. Mahi "Cat" me "Cow". Ko te huinga o enei tau āraitia te maitai āwhina akakoromaki i te ahotea i roto i te hoki. Hei mahi i te mahi e hiahia ana koe ki te tiki i ake i runga i te katoa e wha, kia ringa kia raro koutou pokohiwi, papatoiake me e hāngai turi. Mahi 10 te whakahā i te manawa hohonu, me te exhale, anga koutou paku iho, fakalūkufua te tuarā ki te patunga witi. I roto i tenei tūranga, e hiahia ana koe ki te noho mō te kotahi tekau te whakahā. Katahi ka whawhe te whatu kei te maha atu rite te ngeru, me noho i roto i taua tūranga mo te 10 pūkete.

4. tūranga heamana. Mai i te tūranga e tu ana i roto i te piko iho raro koe na e i roto i tenei tūranga, ko reira watea ki te kia 5 te whakahā. whakatika ringa Direct ake, he tika te hoki. A tapiti faahou 3-4 wā.

5. Hoatu hero. Tenei mahi haapuai waewae, me te whakapiki i tūranga. Me ki te noho ki raro, i runga i ona turi kawea tahi, motu ke waewae. mahue pera taz e noho nga papa i runga i te patunga witi.

6. Pose Butterfly oroko nga hope, me te haapuai i te uaua o te papatoiake. E noho ana i runga i te whāriki, ata wahia te rekereke ki te wheua tore, ki kapu o nga waewae i te hiahia wa taua whakapā. kia whakamarie i roto i te kopu totoro.

Yoga mō te tuku pūkahukahu

E fehangahangai whaea maha expectant ki te raruraru taua: ko tata he whanau, a kahore e te kongakonga e hiahia ana ki te hurihia te upoko ki raro. He huinga motuhake o te yoga ka āwhina i te tamaiti ki te tango i te tūranga tino tika ana. pānga pai homai fehangahangai: he porotēteke i tautoko, birch, piriti. Ko e pai anake hoki whaea, e i mahi i roto i te aroaro o enei mahi. yoga awhina whakakaha te taiepa uterine, e whakaiti i te mōrea o te whanau taimi halá,. I roto i whakapiki i mahi tohanga toto i roto i te kōpū, me papatoiake, hei kaha hoki me uaua tuaiwi. Nā ki tenei te mea māmā te tamaiti ki te neke i roto i te kopu o toku whaea.

He huinga o te mahi ki te whakapakari i te uaua papatoiake hanga ratou rapa atu, a ka whai wāhi ai ki te irava māmā o te tamaiti i roto i te awa whanau. I tua atu, uaua kaha, me te ka rongo i muri i whanau tāwhana hoki rawa hohoro.

mahi yoga Special e hāngai ana whakangungu i te uaua o te perineum me tenetene. te whakaiti i tenei te tūponotanga o haehae i roto i whanau ana. Te hōhipera kua riro kukū pūkenga tino whai hua, me te wātea mai i te uaua o te rohe tupu.

Ko te wa pai mo te akomanga

Tümanako, Me koe ki te tīmata whakangungu noa i roto i preconception. I roto i taua take, ki te kahore koutou e whai wa, ka i tetahi wā o te hapūtanga, ka whai hua ki te yoga motuhake mō wahine hapu. 2 huatū ka kore he tino nui, me te te pai nui midsection, ko te wā tino pai mo te tīmatanga o te akoranga.

Kaua e wareware e pā ana ki tūpato

I roto i te mahia o asanas kia āta aro turukihia mo ratou huru. Tetahi hūhi ranei te mamae - he tohu mo te mutunga tonu o te mahi. I muri akomanga, i reira kia kia kahore mate, mamae, me te tahi atu sensations kino.

Kaua e wareware e tū i runga i te kopu hapu contraindicated. A ape i tūranga i reira he mea tika ki te whakapiko hoki kaha. Ki te ite koe e te mahi e kore koutou e taea e utu, ka taea e koe okioki i runga i te heamana te taiepa ranei. Āta whai te totoro, me te meatanga ki āta, me te āta. Ki te kahore i koe takaro hākinakina i mua, e whakarongo ki nga mahi motuhake mō ngā wahine hapu. 2 huatū - he wa ka e kia maeneene me te mana o te faaore kawenga koutou tinana.

I mua i te whakangungu e hiahiatia ana ki te kōrero ki tō tākuta. Ahakoa whakaaro yoga i roto i te hapū te haumaru, engari me whiwhi koe i te farii maitai a te tākuta, no te mea anake e matau ana ia koutou hītori hauora me tūkunga motuhake.

Ki te mea i reira e kore contraindications, i roto i tenei wā ka anake whakamahi yoga mō wahine hapu. 2 huatū - he wa ina te nui heke te mōrea o te materoto, e kore te te wahine faaruru whakapairuaki me rohirohi, kua meinga te tinana waia ki te āhua hou, e te tikanga e humarie taea te tīmata koe i tētahi hōtaka mahi. Te hopu ki runga, mahara ki te tirohia ki tō tākuta.

Āhuatanga o te mahi

I roto i te hapū, i raro i te mātakitaki o te kaiwhakangungu tohu kia kawea i roto i tetahi mahi tinana, me te akomanga yoga. Hoki tīmata he ki kia whakawhanakehia te huinga motuhake o mahi rite kohakoha tinana rerekē - he taumaha hoki te tinana wahine.

e kore e hoatu e koe te pai katoa ki te tonu i roto i te whakangungu, he pai i roto i te whakaōrite mea katoa. Mahi i roto i i whakauria kopu rawa nui pēhanga ranei i runga i te rohe papatoiake, kia waho.

Tuatahi o te katoa, tīmata ki te mahi, e hiahia ana koe ki te ako e founga ki te whenua pai, ka ara ake ata. Kaua e wareware e kore e meinga te mahi mamae, e kore te mea e tika ana ki te pumau faufaa ore, kia kia maeneene me te ngohengohe nekehanga.

A pee i te tūtohutanga kuware, a ka kawea mai mahi i roto i hapūtanga koe anake painga. I tua atu ki te mahi tinana, e kore e wareware e pā ana ki te kai tōtika tika, me te inu huaora motuhake mō wahine hapu. 2 huatū - he wa ka te faaruru i te tinana whaea he nui haere hiahia mō huaora i roto i te pā ana ki te tupu fetal me te whanaketanga. Haere ki to ratou whiriwhiri tino i mua i te hanga i tetahi matatini, kōrero ki tō tākuta.