Tun daga wannan lokacin, an kafa tsarin da yawa a duniya wanda ke amfani da binciken da likitan likitan Ingila ya samu. Tsarin da ake magana a wannan labarin ya karu ba kawai a Turai ba har ma a Rasha kuma an samu nasarar aiwatar da shi a wasu cibiyoyin don shiri don haihuwa da kuma shawarwarin mata. Ya ƙunshi 5-6 darussa game da minti 10 kowane. Kowane ɗalibai an fi amfani da shi a cikin ɗaki, don haka babu wani abin da zai janye ku daga taro da shakatawa.
Darasi na daya. Kuna koyi motsa jiki. Dole ne ku koyi ya sarrafa tsawon lokacin inhalation, exhalation da dakatarwa bayan fitarwa. Wannan gymnastics dole ne a yi ta hanyar yin magana ta hanyar kanka. A cikin teburin da ke ƙasa, ƙididdiga suna nuna tsawon lokacin da aka yi wahayi a cikin sakanni, ƙididdigar ke nuna lokacin da aka kawar da su, da lambobi masu lamba (marasa ƙarfi) - dakatarwa. Gymnastics an raba su kashi hudu:
- Mataki na farko: 3/2; 2; 3/4; 2; 2/5; 2
- Mataki na biyu: 4/6; 2; 4/7; 2; 4/8; 2
- Mataki na uku: 5/8; 3; 6/8; 3; 7/8; 3
- Mataki na hudu: 8/8; 3; 6/7; 3; 4/5; 2; 2/3; 2.
Darasi na biyu. Kuna lura da fasaha na shakatawa daban-daban.
Zauna a kwanciyar hankali a kan kujera, a dogara da shi, wuyan wuyansa ya kamata a shakata. Yi numfashi a hankali, idan ya yiwu - tare da diaphragm, ya kamata wahayi ya kasance mai zurfi da tsawo. Dakatar da tsokoki na idon, rage ƙananan ido, gyara kallo, kamar yadda, sauka da ciki. Ɗaga harshen zuwa sama. Ƙananan jaw ya kamata a rataya dan kadan. Wannan fatar fuska an kira shi "mashin shakatawa". Yi wannan "mask" sau 3-4. Yanzu shakata hannunka. Fara da hannun dama. Ka yi tunanin cewa hannayenka suna ƙyatarwa da ratayewa. Yi maimaita daidai da tsokoki na kafafu. Kammala wannan aikin ta hanyar motsa jiki ta hanzari. Kasama da kanka cewa ka kasance mai farin ciki, karimci, gaisuwa, murmushi.
Darasi na uku. Kuna koyi don bunkasa jin dadin ƙarancin ƙaran daji.
Ka yi kokarin tunanin waɗannan ji. Ka yi magana a zuciyarka: "Hannuna da ƙafafu suna da nauyi, gubar, sannu a hankali dumi ..." Sabili da haka sau da yawa a jere. A karshen wannan motsi, ya kamata ka ji dadin.
Darasi na hudu. Kuna koya don jin zafi mai zafi a ciki.
Wannan darasi na kama da wanda ya gabata, amma wannan lokacin yana maida hankali a kan sashi na ciki. Yi ƙoƙarin jin zafi a ciki. Don cimma wannan sakamako, kana buƙatar sake maimaita shi: "Zuciyata tana warkewa kuma yana cike da jin zafi mai dadi ..." Ana samun sakamako mafi girma idan ba kawai maimaita karatun rubutu ba, amma fahimtar abin da kake faɗar kuma canja wurin waɗannan jijiyoyin kanka.
Darasi na biyar. Kuna koya don sarrafa aikin zuciya.
Da farko, sake maimaita abin da ka shiga a cikin binciken da ka gabata: yi tunanin cewa hannunka na kyauta yana sannu a hankali cikin ruwa mai dumi. Ruwa daga lamba tare da yatsunsu farawa da dumi kuma jin dadin zafi yana tashi daga mataki zuwa mataki mafi girma kuma mafi girma kuma yana yadawa cikin hagu na jiki. Akwai dumi mai dadi a kirji. Wannan jin dadi yana haifar da fadada kayan aiki na zuciya, wanda hakan yana kara yawan jinin jini zuwa zuciya kuma yana ƙarfafa aikinsa.
Darasi na shida. Zaɓi waɗannan darussan da zasu bi da ayyukan ku.
A lokacin haihuwar akwai matakai da yawa: lokacin yadawa, yakin da kuma dakatarwa tsakanin su, da lokacin da aka fitar da tayin. Ga kowane mataki, yi amfani da hotunanku, ko haɗuwa.
Ceto dilatation zamani
A wannan lokacin, babban aikin shine ya sarrafa numfashi. A saman ƙwanƙwasa, ƙoƙarin numfasawa sosai, numfashi a cikin diaphragm. Wannan ka koya a darasi na farko. A lokacin fadace-fadace, yi la'akari da kanka, ɗaukar nauyin zuwa numfashin: hawaye, sa'an nan kuma exhale, to, dakatar da kimanin 5 seconds ya biyo baya. Yawancin lokaci, yawancin yana da kusan 45-50 seconds, kuma daga wannan lokaci kana buƙatar cire waɗannan hutu biyar na hutawa, yana cewa wa kanka: "Kafin hutawa, kawai 40 seconds bar." Bayan ƙarshen motsawar motsa jiki, dole ne a rage min da kashi biyar a cikin yakin. Irin wannan karfin kansa a kan tsawon lokacin yakin basasa ba shi da karfi. Ya kamata a kula da tsokoki na mahaifa da farji. An sani cewa idan ka karfafa tsokoki yayin yakin, jin zafi daga wannan kawai yana ƙaruwa. Sabili da haka, kana buƙatar kokarin shakatawa kuma ba lalata jiki ba. Sai dai kawai wajibi ne a yi shi ba tare da karɓuwa ba, amma kula da jiharsa tare da taimakon taimako mai karfi. Don wannan hanyar dacewa ta dace da horo na auto. Yana da kyau a maimaitawa a kaina: "Na yi kyau, ina da cikakken iko game da halin da ake ciki, idan kunci suna faruwa - tsarin haihuwa yana da kyau, matsalolin zai kara karfi." Na sarrafa numfashi nawa, numfashi a hankali da kuma zurfin zuciya, jikina yana shakatawa, .
Lokaci tsakanin layi
A wannan lokacin, ya kamata ka yi amfani da fasaha na shakatawa: daga tsokoki na kai da wuyansa zuwa ga tsokoki na ƙashin ƙugu da ƙananan ƙwayoyin. Don cimma wannan, kana buƙatar yin tunani a cikin tunani kamar haka: "Na kwantar da hankula da kuma cikakke sosai a kula da jikina." Bugawa yana kwantar da hankula da zurfi, tsoka na fuskarta, to, tsokoki na wuyansa da ƙuƙumma, sharagi, ciki, tsokoki, gwiwoyi, ƙuƙwalwa da ƙafafunni. Tsakanin hutawa yana tsayawa. "
Stage na fetal expulsion
A lokacin haihuwar haihuwar nan, zaku buƙatar tsokoki a lokacin yin aiki da kuma shakatawa tsakanin su. A lokacin da harin ya zo, zaka ce wa kanka: "Na yi zurfin numfashi." Na karfafa ƙwayar ƙananan ciki na ciki .Ya kara yawan matsa lamba a kasa .Ya fi wuya a magance matsalar .Yana jin kamar yadda jaririn yake motsawa da ƙananan. Yanzu ina yin jinkiri. "
Ba abu mai wuyar fahimtar waɗannan horarwa na motsa jiki ba, kamar yadda zai iya zama lokacin karanta labarin. Kusan ba sa buƙata lokaci mai tsawo, amma minti 10 da za ku ciyar a kansu a kowace rana, kuna buƙatar ku ciyar tare da tasiri, ba tare da wani mutum ya ɓoye ku ba. Mata waɗanda ke yin wannan ko kuma irin wannan hanya, sun gaskata cewa haihuwarsu sun fi guntu fiye da yadda suke. Sai kawai farkon haihuwar ya wuce ba tare da wani ciwo ba. Kuma a cikin uzuri, zafi ya raunana.