Aquagym ndi yabwino kwa amayi apakati. Prenatal aquagym imabweretsa pamodzi zochitika zosiyanasiyana zam'madzi zomwe mungathe kuchita mu 3 trimesters ya mimba. Mukhoza kupitiriza kusewera masewera pa nthawi ya mimba chifukwa madzi aerobics ndi njira yabwino kuthamanga, aerobics, masewera mopambanitsa ndi kumenyana.Nthawi zonse tsatirani malangizo kuchokera kwa gynecologist wanu kapena mzamba musanayambe masewera pambuyo pobereka.

Aquagym yakhala yosiyana kwambiri m'zaka zaposachedwa. Maphunziro ambiri amakono monga Zumba m'madzi, kupalasa njinga m'madzi "aquaspinning", kapena ngakhale kuthamanga m'madzi "aquajogging" atuluka. Maphunzirowa ndi osangalatsa kwambiri, opangidwa bwino, ndipo amatha kuchitidwa mosamala kwambiri. Zabwino kwa amayi apakati.

Mukapindula kwambiri ndi kukankha kwa Archimedean, thupi lanu limakhala lopepuka ndipo mumakhala omasuka kusuntha. Osanenapo kuti palibe zotsatira pa mfundo.

Dziwitsani aphunzitsi a aquagym za mimba yanu, pewani kupuma movutikira, ndi kukwera mofulumira kwa mawondo komwe kumapangitsa kupsyinjika kwambiri pa rectus abdominis, minofu yapamimba ya mimba.

Mukhoza kuyamba kapena kupitiriza aqua aerobics pamene muli ndi pakati. Ubwino wa prenatal aquagym ndi ntchito zake zingapo. Mutha kusintha kuchokera ku chimodzi kupita ku chimzake, ndikusintha zosangalatsa ngati dziwe lanu kapena malo am'madzi akupereka zingapo.

Kodi ubwino wa madzi aerobics pa mimba?

• kumasuka ndi madzi ndi ma lymphatic ngalande;
• anti-stress;
• anti-mseru;
• kumva kupepuka ndi kusuntha mosavuta;
• kumachepetsa kapena kumalepheretsa kumverera kwa miyendo yolemera ndi edema;
• anti cellulite;
• mwina kuchita ngakhale pamene gestational shuga;
• palibe zotsatira pa mafupa ndi mafupa;
• kumalimbitsa dongosolo la mtima, mtima-kupuma ndi minofu: minofu yonse ya thupi imayitanidwa;
• amasunga mawonekedwe;
• amakonzekera kubereka kosavuta komanso kofulumira;

Kuyambira pachiyambi cha mimba yanu, mukhoza kuyamba maphunziro a aqua aerobics omwe mungathe kupitiriza mpaka kubereka, ngati mimba yanu ikuyenda bwino. Madzi aerobics ndi masewera abwino nthawi yonse ya mimba.

Komabe, monga kukana kwa madzi kumapangitsa kuti masewerawa akhale ovuta, mvetserani thupi lanu ndikulemekeza mphamvu zomwe zimalangizidwa kwa amayi apakati, kapena malangizo a aphunzitsi.

Mu 3 trimester ya mimba, ngati mukumva "kutupa", miyendo yolemetsa, yotupa, ndi ululu wammbuyo kapena kupweteka kwa m'mimba, aerobics yamadzi ndi yoyenera kwa inu tsopano. Ngakhale mu trimester yotsirizayi muli ndi zolemera zambiri zosuntha, ndipo ma curve anu amapanga kukana kwambiri.

Chitsanzo chosavuta cha gawo la prenatal aquagym: aquaforme

Zochita izi zimachitika m'madzi osaya, okhala kapena opanda jekete lamoyo kapena lamba woyandama, mutayimirira ndi mapewa anu pamtunda wamadzi. Mutha kuchita magawo kuyambira mphindi 10 mpaka ola limodzi kutengera mawonekedwe anu.

Kuyenda m'madzi kapena aquafitness

Chitani zotsatirazi kuti mukhale ndi madzi osaya pomwe mapazi anu ali, ngati simukumasuka ndi chipangizo choyandama.

1. Yendani kutsogolo, mukugwedeza manja anu mwachibadwa (5 min);
2. Yendani cham’mbali kwa (5min): kupita m’mbuyo ndi mtsogolo osayang’ana m’mbuyo;
3. Kutafuna chammbuyo (5 min);
4. Pita mwa kuyenda kutsogolo, kenako kubwerera mwa kuyenda chambuyo, (5 min);
5. Pumulani m'madzi;

Mukhoza kuwonjezera kapena kuchepetsa nthawi ya masewera aliwonse. Mutha kupuma masekondi a 5-10 pakati pa zolimbitsa thupi zilizonse, kutengera momwe thupi lanu lilili.

Kumbukirani kudzilimbitsa nokha bwino.

Aquagym ikhoza kuyambiranso masabata 4 mutatha kubereka. M'mbuyomu, khomo pachibelekeropo sichinatsekedwe bwino ndipo pali chiopsezo chotenga matenda, makamaka m'madziwe osambira. Kuphatikiza apo, kuyambira masabata a 4, mutha kuyambiranso masewera olimbitsa thupi ngati mwaphunzitsanso perineum, ndi transverse (minofu yakuya ya pelvis ndi m'mimba).

Pakachitika gawo la cesarean, onetsetsani kuti pali kusiyana kwa rectus abdominis (minofu yam'mimba yam'mimba: chokoleti cha chokoleti) chachiritsidwa, kuti mupewe hernia. Onetsetsani kuti mukugwira ntchito pansi pa ululu wa ululu ngati palibe rectus diastasis (mpata pakati pa minofu ya rectus pa mzere woyera). Siyani kuchita masewera olimbitsa thupi ngati mukumva kuwawa kwa zipsera.

Aquagym ndi masewera oyembekezera omwe mutha kuchita pa nthawi yonse yomwe muli ndi pakati mutakambirana ndi gynecologist kapena mzamba.