Nguva dzose kushanda kwemaitiro mashoma ekudzidzira gymnastic kuchabatsira mumangwana mune ramangwana:
- chengetedza chimiro chakanaka uye kudzivirira kuonekwa kwekurema kwakanyanya;
- gymnastics for the back inobvisa marwadzo kumucheto kumashure panguva yekudzivirira;
- Kudzidzira kwemakumbo kunobatsira kukura kwemurupa yevaricose , kusimbisa masumbu emuvhuro wepacvic uye perineum;
- kunatsiridza kupararira kweropa munhengo dzomukati ndokuzadza muviri nemweya, izvo zvichave nemigumisiro inobatsira pakuvandudza uye huwandu hwemucheche;
- Kufuridzira maitiro panguva yekuzvitakura, dzichadzidzisa mukadzi kuti atungamirire kufema nekuzorora. Unyanzvi hwakadaro huchauya zvakanyanya mubasa rekushanda.
Zviri pachena kuti, pamuviri nemitambo zvinowirirana, asi usakanganwa nezvekukanganiswa kuripo uye zvinopesana.
Chokutanga, panguva yekuzvitakura, unogona kushandisa mushure mekunge uchitaura nachiremba, musipo kwekutyisidzira kwekusununguka kwepamuviri, kuwedzera kwehutachiona, zvinetso zvehomoni uye zvimwe zvinetso zvinoshanda.
Chechipiri, usakanganwa kuti munguva ino, unofanirwa kuchenjerera nezvehutano hwako. Nokudaro, kurapwa gymnastics nezvimwe zvinhu zvepanyama panguva yekuzvitakura zvinosarudzwa maererano nechekupedzisira, zvichifunga nezvehutano hwehutano.
Gymnastics kuvakadzi vane pamuviri mugore rechipiri chetatu
Sezvo kutamba mitambo mumatambo ekutanga hausi nguva dzose inofadza. Saka, ngatinyatsocherechedza maitiro ekuita muviri uye kuvimba kwevakadzi vane pamuviri mu 2 trimester.
Mushure mokunge mhuka yemamangwana amai vachinjira kune mamiriro avo matsva, toxemia uye malaise vacharamba vari munguva yakapfuura, unogona kuedza kusiyanisa mararamiro ako nekubatsirwa, somuenzaniso:
- vanyoresa mumakirini emabiko evanhu vane pamuviri;
- ita aqua aerobics, pilates, yoga.
Kuita mitambo pamwe nekuzvitakura kumba
Kusarudza gadziriro yekuzvidzivirira iwe pachako, unofanirwa kufunga nezvehupenyu hunochinja nguva dzose uye unyanzvi hwevakadzi. Semitemo, imba yekurovedza pamuviri panguva yekuzvitakura mumutsara wechipiri inosanganisira maitiro ekurovedza muviri, kusimbisa mimba dzomukati dze perineum, mazamu, kuwedzera kufamba kwepamusoro, pamwe nekugadzirisa maitiro.
Heano mamwe acho:
- Muchigaro chekugara, pakuneta, kusimudza ruoko rumwe uye kutambanudza kusvikira tanzwa manzwiro emasumbu acho kubva pachiuno kusvika pachiuno. Zvadaro zvinyoro zvishoma zvinyungudze ruoko pachikona uye uzvibudise kunze uchidzima. Uye saizvozvo ka4-5 dzimwe nguva noruoko rumwe.
- Tinomira takatarisana nemadziro ari kure nematanho maviri, tichizendamira pamusoro paro nemaoko akajeka. Gwaira zvishoma maoko edu mumakumbo uye nekuedza kudzokera kunzvimbo yekutanga. Dzokorora chiito chacho nguva 10-20.
- Gara pasi pasi uye ufukidze makumbo ako pasi pako, nemaoko ako pamabvi ako. Ipapo tinosimudza maoko edu pakureba kwechifuva uye pakuputika tinomira zvakasimba pamatanda kune mumwe. Tinoramba tiri munzvimbo iyi kwemaminitsi mashanu.
- Zvakare, nzvimbo yekutanga yakagara, makumbo akakotama pamabvi uye akamanikidzwa kurwisana nedu. Zvishoma nezvishoma tinoisa maoko pamusoro pechipfuva chemukadzi, chinosara 10 сек munzvimbo yakadaro.
- Tinovata pasi kurutivi rworuboshwe, kuisa ruoko rwedu rworuboshwe pasi pemusoro, uye kuruoko rworudyi rwakatarisana nesu. Pakuvhenekera tinoedza kusununguka, uye patinenge tanyatsoputika tinosimudza rutsoka rworudyi netsoka rakakotama, uye zvishoma nezvishoma uridzikise.
- Kuti kusimbise mishonga yepamuviri, tinosvika kumativi ose mana, chengetedza mitsipa yedu, musoro unoenderera mberi nemutsara wemutsana. Ipapo tinogadzirisa musana wedu necheka, asi isu tinoshungurudza misumbu.
Mukuwedzera, gymnastics inogona kubhadharwa nemamwe maitiro akafanana, kuitira kuti muhuwandu huwandu hweshoko racho harina kudarika 30-35 maminitsi.
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