Mahi Easy mō wahine hapu: 3 huatū, 2 me te 1

Whanau - he tukanga māori, i roto i te i te noa'tu o tona whīwhiwhi. Ki te mea kua kua rite te wahine hoki ia, he reira atu pai mō te tuku whai.

Ko nga hua o mahi tinana i roto i te hapū

He pai ki te katoa, tae atu ki ngā wahine hapu mahi Motor. Ko te mahi ia rā o te mahi tinana ohie he pānga tino painga kua runga i te pūnaha Cardiovascular, tohanga toto, te whakaiti i te mōrea o te hypoxia fetal. haere mai uaua i roto i te āhua reo, a ka tauturu te reira ki te akakoromaki i te mahi te whakanui ake i ia marama, ka maha wheako te wahine he mana'o tamau o te ngoikore, me te rohirohi. Ka tohutohutia i roto i te hapū - he reira taea ki te karo i te huinga o toka anō, me te ki te ārai i te ahua o tohu totoro me cellulite.

pūnaha romahā ki te faaineine no te whanau e taea te āwhina mahi motuhake mō ngā wahine hapu. 3 huatū hoki taua rangahau - he wā tino nui. whai wāhi manawa kaiako contractions iti mamae, me te whakaiti i te mōrea o te asphyxia fetal, e riro te pēpi i roto i mahi nui hāora.

He he pānga painga i runga i nga taka porepore, me te pūnaha io. tauturu Mahi ki te akaanga me te karo i te pau te e he nui i roto i tenei wā.

Te faaohiparaa i te kāinga

Me ki kia whakatutuki i te timatanga rawa o hapūtanga, ki te tiaki i te hauora pai me te āhua puta noa i te wā whānautanga mahi. Ko kia karohia toronga ki te hī me ngā pokapū tinana i tenei wa, ko reira pai ki te mahi ki te kāinga. omaoma Home mō wahine hapu e kore e tangohia e roa atu i te 25 meneti i roto i te wā. Ko te mea faingataa konei - te auautanga me te ōritetanga. kia whakahaeretia Karaehe i runga i te rā, e kore anake ka i reira te mea he hiahia me te wā. Na reira, kia koutou kia ratou ki te mahinga o ia rā, me te tino noho i reira.

kōwhiringa Motuhake o mahi ka taea e te tahi mau taime kino i te whaea expectant te tamaiti ranei. e na reira e te reira tino pai ki te e tauturu i te kōwhiringa o mahi te tākuta tokanga'i te hapūtanga. Ka taea ki te tango i ki pūkete ki te āhuatanga takitahi katoa me ngā hiahia o te tinana i roto i ia huatū ia.

Ture tūpato me contraindications

I roto i te hapū kia tukinotia ki te tūpato tino ki ngā kawenga. Na reira, pipiki ki te huinga o ngā ture i roto i mahi e taea te āwhina te karo raruraru:

• I mua i te tīmata koe whakangungu, e hiahia ana koe ki te kōrero i tō rata mātai, me te kia i reira he kahore contraindications. Tera rawa ia tana o te hunga metua vahine i mua nei e whai i te toxicosis kaha, mamae puku, toto, oro uterine uaua, ranei i reira ko te riri o te whakamutunga o te hapū tenei.
• Me koe ki te kitea i roto i te mea ahua o te mahi i roto i hapūtanga ka kia āwhina, a kore e aha e meatia.
• Kei waiho noa te mahana-ake e ka whakamahana ake koutou uaua, me te whakapai ake i tohanga toto.
• Whare i mua i ngā akomanga kia pai hā, kakahu free.
• e kore koe e taea e kia rawa kawea atu - iti te wa o te mahi kei te ki 15-25 meneti, i runga i te huatū rānei. Rawa i roto i te kotahi taka porepore Kōmāmā huatū tūtohutia hoki nga wahine hapu, noho kore neke atu i te 10-15 wā meneti.
• He mea tika ki te whakakore i koi nekehanga - rere, tarapekepeke, kēmu kaha, whakangungu i runga i simulators.
• Ki te aroturuki auau ngakau. e kore e Pulse e teitei ake i 150 ngā patu.
• Hoki ia wāhanga o te hapūtanga he tona huinga ake o mahi gymnastic.

Mahi mō te 1 huatū

Te whakapakari i te uaua puku, te whakarite ngakau ki te whakanui ake pikaunga - ko nga mahi matua e āwhina whakaoti i te wāhanga tuatahi o mahi mō te wahine hapu enei. huatū Tuatahi - he wa ka ko tino whakaraerae te tinana, na reira, nga mahi tino ohie tūtohutia:

• Squats. E tu ana i runga i te patunga witi, waewae motu, matimati paku motu waho, kotahi ringa e hiahia ana koe ki te mau i runga i ki tona nohoanga, me tetahi atu hutiraa ki te taha. Āta hinga, e pupuri i te rekereke i runga i te patunga witi, turi ki te memeha i te ringa. He mea nui kia te uaua i runga i te roto o te matatu huha. 8-10 e noho-ups.
• Tuhinga o matapuna tētahi i roto i te ringa matau, me te maui, ka taea e te ringa mau i runga i te hope te whatīanga i mua o ia ranei.
• Mahinga haapuai te uaua o te pouaka: tu tika, kia mau ki o koutou ringa i te taumata pouaka, te whakakotahi i ringa. Hī - ringa pānga, te exhale - akaanga. Whakahaere i 15 nga wa.
• E tu ake tonu, te tiki i ake ki runga ki o koutou waewae, noho i roto i taua tūranga, me te āta heke. A tapiti faahou i te mahi 10-15 wa.
• Hoki 3-5 meneti ki te kawe i roto i e haere ana i runga i te wahi.
• Mahi kapekape ona ringa i roto i te mua o ia, tētahi tetahi me te tahi atu ringa.
• E noho ana i runga i te patunga witi, te mahi i te huringa porohita o te matenga - i roto i te kotahi me te tahi atu taha tētahi.

He mea nui ki te kia tupato i roto i te tukanga o te mahi, kia whakarongo koe ki tou tinana, a kahore e kino akomanga. e kore e wa te piha nui 10 meneti.

Taka porepore mō wahine hapu. 2 huatū

Wā 2 ngā he iti mōrearea, a kahore he pera wehingia te kawenga. Ko reira paku rerekē ka whaia nga whāinga taka porepore mō wahine hapu. Me ki kia whakapai ake, e whakakaha ana i te uaua hoki, lumbar me taiepa puku 2 huatū supply toto fetal. Ki te mahi i tenei, tūtohu tatou nga mahi e whai ake nei:

- "kutikuti". E tu ana i runga i te patunga witi, waimeha ringa i roto i te ringa, a whiti ratou i roto i mua o ia ia. Te mahi enei nekehanga 10 wā. Te reira e tauturu ia haapuai i te uaua o te pouaka.

- noho iho, whakapiko koutou turi, me te piri hono te waewae, ka āta diluted ki turi ki te taha, te haapa'oraa i waewae motu. A tapiti faahou 3-4 wā.

- Tītaka o te tinana i roto i te tūranga e tu ana - kotahi te ara tuatahi, me te ka te tahi atu.

- noho i runga i te patunga witi, e tahuri te matenga tuatahi i roto i ngā tohutohu e rua, na te utumu, ringa takai i mua o ia ia.

I roto i tenei wā, e kore e tika anake mahi marama. Mahi mō te wahine hapu e taea te kō me te yoga, tinana, kaukau kaukauranga haerenga.

He huinga o te mahi mō te 3 ngā

Ko te marama whakamutunga o te hapūtanga ko te wā uaua tino. E mea pinepine hua i roto i te mamae hoki, pouri waewae , me te pupuhi, raruraru ki te heamana - ka tauturu i katoa o tenei ki te akakoromaki taka porepore mō wahine hapu. 3 huatū - he wa mo te mahi atu nonga e arotahi tika i runga i te whakarite mo te whanau. Ko te whakaaro o te whakangungu i tenei wā - te whakapai ake tohanga venous, nekeneke tahi, ake i te elasticity o te papatoiake witi, me te whēkau whakaongaonga. mahi Fokotu◊u ki:

- teka i runga i tou hoki, waewae tētahi whakakikī i te puku, piko ratou i nga turi. A tapiti faahou 6-7 wā.

- I te ana turi, noho iho i runga i nga rekereke me ara. I te wa o squats hoki ki kikorangi, maranga - ki whakapiko hoki.

- noho i runga i te patunga witi, hutia piko waewae ki runga ki a ia, a ka, ata e popo ana kapu i runga i ona turi, horahia e ratou motu, e ngana ana ki te pa ki te patunga witi ki a ratou.

- Haere i runga i o koutou turi, āta whakapiko me te anga whakarunga te hoki, faahiti 5 wa.

Ehara i te mea e tika ana ki te kawe i roto i mahi matatini rawa me kaha, t. Ki. taea Overexertion arahi ki te materoto. A, no te reira te mea he mana'o o rohirohi, kia mutu haapiiraa. I roto i te tikanga ki ohipa haere ngāwari ake, kihai i whai i tetahi pōauautanga i roto i whakawhanau, me te kua haere te wā e kulukia kahore hopearaa nui, kia mahi i te mahi i nga ra mo te 25-30 meneti. Tika i roto i te wa ra kia waiho mahi mō wahine hapu. Ko te nui tino i roto i te faaineineraa no te whanau 3 huatū.

Mahi ki te pōro i roto i te 3 huatū (fitball)

Mahi ki te pōro tika ohie, engari tino whai hua, t. Ki. Āwhina ki te whakaiti pēhanga toto tiketike, haerenga, tohanga toto, atawhai rohirohi. Kei te nuinga tenei olungá mahi mō wahine hapu. I te pōro, ka taea e koe te noho, takoto iho, e okioki ana ki runga ki tona uma, a ata faaha'uti ia.

I roto i te tūranga e noho ana, e maka ana i te pōro ki mua o koutou, ka taea e koe te whakatuwhera me te kati ona ringa. whai wāhi ana tēnei mahi ki te whakangungu o te uaua pectoral. Hei whakapakari i te uaua hoki, e koe e noho ana i runga i te pōro, huri te whare tētahi i roto i te kotahi ranei te atu taha.

Kupukupu mahi mō te tikanga Litvinova

Ko manawa tika o te faufaa nui mo te whaea expectant. Ka taea e tauturu te reira haerenga, koe te mahi o okana katoa me ngā pūnaha tinana.

Hangaia Svetlana Litvinova huinga o mahi motuhake kua he pānga puoro, me te mārie ana, e tauturu te reira ki te faanevaneva i te ahotea, me te whakaiti i te taumata o te manukanuka. Ako ki te pouaka manawa, me te āwhina i te faaineine no te whanau e taea te āwhina mahi manawa mō wahine hapu. ngā Litvinov i roto i ona matatini te kōwhiringa o ohie, me te waia ki nga mahi katoa i runga i te whakatinanatanga o nei titau 10 anake meneti te ra:

• manawa rei. Tīmata tūranga - tu ake tika, ringa i runga i hope. Āta folo, te whakakī i te pouaka ki te hāora. E kore te te HWM whai wāhi.
• manawa Diaphragmatic. E rongoa nei i tetahi ringa i runga i te puku, me te tahi atu i runga i te pouaka, te tango i te manawa, iho i te HWM me puku paku ngawha waho. Na ka - te exhale mō te 4-5 hēkona. Taua manawa whakapiki i toto tohanga o te kukune.
• Te kupukupu tonu, ano he kuri. Hei mahi i te mahi ka whai ki te utu kuri - tu i runga i nga waewae hei me pipiki tona arero i roto i, Me ki manawa i roto i te mangai pinepine, maha rite kuri mahi ina e wera ratou. I te wa ano rawa hohoro e ki tonu nga pūkahukahu ki te hāora, me te whiwhi tamaiti nui rangi.

Mahi e kore e taea te whakamana i roto i te hapū

He he maha o mahi e kia karohia te wā hapūtanga. Ko te katoa i totoro o nga uaua puku, tea, bridge, aho, me ngā akomanga gymnastic ka tika ki te whakaara i te waewae ( "pahikara", "birch" me pera i runga i. N.).

Hākinakina i roto i te hapū

I roto i te hapū, tūtohutia hākinakina haumaru. Ko te tino torutoru o ratou:

• Fitness. Tukurua i te pūoro hihiritanga ohie whakapiki i te uaua ngakau, te tohanga toto, te faaо i te tinana ki te hāora. Tino ngāwari whakamana taua mahi mō ngā wahine hapu. 3 huatū Ko te wā motuhake, pera tiki wāhi i roto i te tinana e kore te mea e tika ana i tenei wa.
• Kauhoe. Ko pea tenei te hākinakina tino painga i roto i te hapū, tūtohutia i tetahi wā. A ka taea e koe kauhoe anake ranei i roto i te rōpū, engari i roto i te wāhanga i muri mai ko te pai, ki te he reira reira tata te kaiako. Ka taea te whakamana te wai, a ngā mahi gymnastic. Anake ko reira nui e kore e ki te overdo te reira - noho i roto i te poka kia kaua e nui ake te 20 meneti.