Oluolu kino no ka hapai wahine: 3 trimester, 2nd a me ka 1st

Ka nahunahu hanau - he maoli kaʻina hana, ma muli naʻe o kona ka manaʻo pohihihi. Inā ua, ua hoʻomākaukauʻo ia nona i kekahi wahine, ia mea oi maikaʻi no ka ua hoʻohiki haawi.

Na pomaikai o physical kino i hāpai keiki

Hawaii ha awina mea pono i kela kanaka keia kanaka, me hapai wahine. Na kela la i keia hana o ka poe noonoo ole physical kino, ua nui pono ia i ma luna o ka mea'ōnaehana mānowai koko'ōnaehana, koko holo, hoemi i ka pilikia o fetal hypoxia. Nāʻiʻo e hele mai ma ka leo moku'āina, a me ka mea, e kokua i ka Makuakane me ka māhuahua workload kēlā me kēia mahina i ka wa a ka wahine pinepine inā pilikia ka haumāna i kekahi mau manao o ka nawaliwali, a me ka luhi. Kauoha aku la i ka manawa e hāpai keiki - ia mea hiki ke pale i ka lākou a keu i nā kilo, e like me ke pale aku i ka helehelena o ka E kikoo hoailona a me cellulite.

naehana'ōnaehana e hoomakaukau ai no ka hānau ke kōkua kūikawā kino no ka hapai wahine. 3 trimester no ia mau haʻawina - he maopopo nui wā. Kaʻi 'hanu ka poʻea pau emi ola contractions a emi i ka pilikia o fetal asphyxia, ke kamaiki i hana e loaa lawa ka oxygen.

Ua loaʻa he pono ia ma luna o nā gymnastics, a me ka ua'emi nenoaia. Hoʻokō 'kōkua e hoʻonānea a pale aku i ka nervousness i mea nui i loko o kēia wā.

Ka hana ana ma ka hale

Kino Pono e hōʻike 'e, mai ka loa kinohi mai o ka hāpai keiki, e malama maikai ola a me ka kinona ma ka antenatal wā. Akā, kipa i ka hale haʻuki a me ka hola-oaio? A i keia manawa e e käpae ', ia mea maikai, e hana mai me ia ma ka hale. Home hale haʻuki no ka hapai wahine e ole lawe hou ma mua o 25 minuke ma ka manawa. Ke hardest mea 'aneʻi - ka regularity a me ka hana mau. Classes E e mālama 'ia ma ka' aelike i kela la,ʻaʻole wale nō ka wā aia no i ka makemake a me ka manawa. No laila, 'oe e hana ia i loko o ke kūmau a me ka pololei e noho ma laila.

pilikia hiki i kekahi manawa kuokoa koho o ka hoʻokō 'ana i ka expectant makuahine a me ke keiki. Ua makemake no ia mea, e loa maikaʻi ina he koho o ke kino, e kōkua i ke kauka overseeing i ka hāpai keiki. He nō e hiki ke lawe pū i nā 'ano kanaka, a me ka pono o ke kino i loko o kēlā me kēia i loko o trimester mooolelo.

Na rula mālama nui a me contraindications

Ma hāpai keiki E e hana me ka lōʻihi mālama nui i na wahie. Nolaila, adherence i ka lākou o ka rula i hoʻokō 'hiki kōkua pale pōpilikia:

• Mua oe hoʻomaka aʻo, e pono e nīnau i kou gynecologist, a eʻoiaʻiʻo nōʻoe,ʻaʻohe contraindications. He oi loa oiaio o ka wā e hiki mai makuwahine, ka poe i ka ikaika toxicosis, abdominalʻeha, kahe ana ke koko, uterine Muscle leo a he mea i hoʻoweliweli 'o ka hoopau ana o hāpai keiki.
• Oe Pono e loaʻa mai i ke ano o ka hoʻokō 'i hāpai keiki e e kōkua maikaʻi, a me ka mea pono ole ke hana.
• Mai hoʻohemahema wale i ka mehana-i mea e mahana i kou nāʻiʻo a me ka hoʻoikaika 'ana i ke koko holo.
• Pā mua papa e e pono ventilated, noa kapa.
• Oe ke ole loaa ka lanakila i lawe pio aku - i ka manawa o ka hoʻokō 'ua kaupalena' ia 15-25 minuke, ke kaumaha ma muli o ka trimester. No loko o kekahi Lightweight gymnastics trimester paipai no ka hapai wahine, ninoaaeyao i oi aku 10-15 minuke manawa.
• He mea pono e hoʻopau pahikaua neʻe - holo, ua lele komo,ʻeleu lealea, aʻo ma simulators.
• E kanaka hoʻoponopono naau kōmi. Ka lāʻau ikiʻai e ole e oi aku mamua o 150 kui iho oe a.
• No kēlā me kēia kahua o ka hāpai keiki i kona huapalapala iho o gymnastic kino.

Kino no ka 1 trimester

E hooikaika ana i ka abdominal nāʻiʻo, hoʻomākaukau naau i mahuahua wahie, - i kēia mau mea i ka papa kuhikuhiE hana e kōkua ke hoʻoponopono i ka loiloi mua kahua o ke kino no ka hapai wahine. First trimester - he manawa ia i ke kino o loa kūlana, nolaila, e waiho i ka loa ano kino:

• Squats. E ku ana ma luna o ka papahele, mau wāwae ma ke kaʻawale, manamana kānaka 'Aʻohe wai iaʻu mawaho, i kekahi lima, e pono e paa ia i kona noho, a me kekahi, e huki like i kaʻaoʻao. Lohi haule, ka malama ana i ke kuekue wawae ma ka papahele, kuli, e hoike mai ma ka lima. He mea nui i na nāʻiʻo ma luna o ka loko o ka uha ke kanana nei. 8-10 e noho-UPS.
• Hooko ana o kahi haahaa alternately ma ka akau a me ka hema lima, me ka lima ke paa ma ka pūhaka ai ka kuʻekuʻe aku ma ke alo o ka ona.
• Me ka Hoʻoikaika i ka na nāʻiʻo o ka pahu: ku pololei, e mālama i kou mau lima ma umauma pae, hoʻohuiʻia lima. Inhale - hopena i na mea kaua, Exhale - hoʻonānea. Hoʻoholo i 15 manawa.
• E kū i ka pololei, e hele mai ma luna o koʻoukou mau manamana wawae, e noho ana ma ia oihana, a iho lohi. E hana hou i ka hoʻokō '10-15 manawa.
• No ka 3-5 minuke, e lawe mai e hele ana ma luna o ka wahi.
• Hana flapping i kona mau lima ma ke alo o ka ona, alternately kekahi me ka kekahi lima.
• E noho ana ma luna o ka papahele, hana i ka hoʻopoepoe kuapo o ke poo - i loko o kekahi, a me ka kekahiʻaoʻao alternately.

He nui ia e mālama i loko o ka kaʻina hana o ka hoʻokō ', oe e hoolohe i kou kino, a mai e hoʻomāʻewaʻewa mai papa. papa manawa e ole mamua o 10 minuke.

Gymnastics no ka hapai wahine. 2 trimester

Wā 2 hua'ōlelo Ua emi pilikia, a me ka haawe mea,ʻaʻole mea weliweli nui. He iki okoa, a me nā Pahuhopu alualu gymnastics no ka hapai wahine. 2 trimester fetal koko lako pono ia e hou, e hooikaika ana i ka hoʻi nāʻiʻo, a me ka lumbar abdominal pā. E hana i kēia, ua waiho aku i ka kēia mau kino.

- "'ūpā". E ku ana ma luna o ka papahele, dilute lima i loko o ka lima, a me ka alalai ia ia ma ke alo o ka ona. Hana i kēia mau hana 10 manawa. Kēia e kōkua hoʻoikaika i nā nāʻiʻo o ka pahu.

- E noho iho, kona mau kuli, a paa i hoʻohui i ka wāwae, a laila, lohi nāu kekahi me kuli i kaʻaoʻao, ka malama ana na wawae o ke kaawale. E hana hou i 3-4 manawa.

- kuapo ana o ke kino i loko o ke kū kulana - mua kekahiʻaoʻao, a laila, i ka 'ē aʻe.

- e noho ana ma luna o ka papahele, ma ka hoohuli ana i ka mua poo i loko o nāʻaoʻao, a laila, i ka torso, lima pelupelu ia ma mua o ka ona.

Iloko o keia manawa, e pono ole wale malamalama kino. Kino no ka hapai wahine hiki ke inā a me ka Yoga, hola, o 'Amelika wai makaikai.

He poʻe o nā kino no 3 hua'ōlelo

Ka hope mahina o ka hāpai keiki i ka loa pilikia wā. Pinepine kūpono ma hopeʻeha, wāwae kaʻehaʻeha a me ka hoʻokano, pilikia a me ka noho - e a pau o keia kōkua i Makuakane gymnastics no ka hapai wahine. 3 trimester - he manawa no ka oi maluhia kino e kālele 'ana ma luna o ka hoomakaukau ana no ka hānau. Ke kumu o ke aʻo i kēia kahua - ka hoʻomaikaʻi venous holo, hui ka hoʻoneʻe, hoomahuahua i ka elasticity o ka pelvic palaoa a me na naau oʻu stimulation. ? Aaei kino:

- moe ana ma kou kua, wāwae alternately tighten i ka abdomen, anuenue ia ma na kuli. E hana hou i 6-7 manawa.

- Ma kona mau kuli, noho iho ma luna o nā kuʻekuʻe a me ka hoʻokiʻekiʻe. I ka manawa o squats hoʻi i ka pio mai, ala - e lena hoʻi.

- E noho ma luna o ka papahele, alo wāwae e uhuki iā ia, a laila, mālie ua e kona mau lima ma luna o kona mau kuli, hohola ia ma ke kaʻawale, imi e hoopa aku i ka papahele me ia.

- E kiʻi ma luna o kou mau kuli, lohi lena a e pio i ka hope, 'oe 5 manawa.

Ia mea,ʻaʻole e pono ke lawe mai kino nui eiiieaena a me kaʻeleu, 'ole. To. Overexertion ke alakai i ka abortion. I ka wā e loaʻa mea he manao o ka luhi, nā haʻawina a e ke hele. I mea e loa ke puana hala hana, i ole i kekahi complications i hānau, a me ka postpartum wā i hala me ka mea hopena, e hana i ka hoʻokō 'ana i kēlā lā i 25-30 minuke. Pono i ka lā manawa e e hoʻokō 'ana no ka hapai wahine. 3 trimester mea no ka nui loa i loko o ko lakou hoomakaukau ana no ka hānau.

Kino a me ka poepoe ma ka 3 trimester (fitball)

Kino a me ka poepoe 'ano mea, akā, loa pono keia mau mea,' ole. I. Kōkua e ho'ēmi i kiʻekiʻe ke koko, normalize koko holo, höʻike aku luhi. He ua ka hapanui ko iala kino no ka hapai wahine. Ma o ka mea poepoe, e hiki ke noho, moe iho, e kalele ana ma kona umauma, a me ka mālie wiggle.

Ma ka noho ana kulana, e kapi ana ka poepoe ma ke alo o oe, e ke wehe a pani i kona mau lima. Ua hoʻokō 'ka poʻea pau i ke aʻo ana i ka pectoral nāʻiʻo. E hooikaika i ka hoʻi nāʻiʻo, e pono e noho ana ma luna o ka poepoe, ka ao i ka hale noho alternately i loko o kekahi a me ka kekahiʻaoʻao.

Ha kino no ka Litvinova iaoia

Kupono hanu mea o ka mea nui no ka mea expectant makuwahine. Ua hiki ke kōkua oe normalize ka functioning o nā mea a pau nā loko, a kino nenoai.

Mea Svetlana Litvinova i o kūikawā kino mai i ka nanea wale a me ka calming hookoia no, ka mea, e kokua i ka distract mai ka stress a me ka emi ka nui o ka iini. E aʻo i ka umauma hanu, a kōkua hoomakaukau no ka hānau ke kōkua hanu kino no ka hapai wahine. Litvinov komo i loko o kona luna 'ke koho ana i noonoo ole a me ka kama'āina i nā mea a pau i ka hoʻokō' ana i ka manaʻo o ka mea pono wale 10 minuke i ka lā:

• Thoracic hanu. E hoʻomaka ana kūlana - e kū i pololei, lima ma luna, ke kīkala. Lohi Inhale, e hoopiha mai ana i ka pahu a me ka oxygen. Ke diaphragm ua i ke komo.
• Diaphragmatic hanu. Ka malama ana i kekahi lima ma luna o ka abdomen, a me ka 'ē aʻe ma luna o ka pahu, lawe i ka hanu, e kahe mai ana i ka diaphragm a abdomen iki bulging mawaho. A laila, - Exhale no 4-5 kekona. Oia hanu? Ienoai aa koko holo o ka fetus.
• Ha e like me ka ilio. E hana i ka hookoikoi e i e huki ilio - e kū ana ma luna o nā mea a pau, eha, a sticking kona alelo mai, Pono, e hanu ma ka waha pinepine, i ka wa a ka mea e wela pinepine like ilio hana. I ka Ia manawa e piha na maʻiʻaʻai me ka o oxygen loa koke, a me ka bebe ua noho nui iho la ia ea.

Kino i ole e hana hiki i hāpai keiki

Aia nō i ka helu o ka hoʻokō 'ana i pono e käpae' i hāpai keiki. O nā mea a pau ma ka hohola ana mai o ka abdominal nāʻiʻo, Ke Kai, alahaka, kaula, a me ka gymnastic papa, i ka wa pono, e hoala mai i ka wāwae ( "paikikala", "birch" a no laila, ma luna o. N.).

Sports ma ka hāpai keiki

Ma hāpai keiki, paipai palekana haʻuki. Akā, he poe uuku o lakou:

• Fitness. Hana hou 'i ke mele' âina hula hoonui ae i ka naau Muscle, i ke koko holo, kūhohonu loa i ke kino a me ka oxygen. Muli o kona kulana hoopuni hana na kino no ka hapai wahine. 3 trimester mea he kūikawā i hala, no laila, e hoʻomau ana ma ka hola mea,ʻaʻole e pono i keia manawa.
• 'Auʻau. 'O kēia paha ka loa pono haʻuki ma ka hāpai keiki, e waiho ma kekahi kahua. A oe ke au wale 'ole i loko o ka hui, akā, ma ka hope kahua o ka hoʻonaʻauao mea maikaʻi, ina ia mea i hiki mai kokoke i ke kaʻi'. Ka wai hiki ke hana, a me kela gymnastic kino. Wale ia mea nui,ʻaʻole e overdo ia - e noho i loko o ka wai ÿauÿau e e ole aku ma mua o 20 minuke.