Ma'aikata ga mata masu ciki suna da cikakkun aikace-aikace wanda ke taimaka wa mata masu ciki su kasance a cikin tonus, kuma su shirya don haihuwa. Kwararrun Pilates waɗanda aka tsara don mata masu ciki, ana iya yin su a gida. Tare da taimakonsu, iyayensu na gaba zasu karfafa karuwan ƙananan ƙwararru, ƙwayar baya, tsohuwar mace mace, kuma wannan yana da mahimmanci ga mahaifiyar gaba. Bugu da ƙari, ƙwararru ga mata masu juna biyu suna koya mana numfashi, da kuma kula da shi. Wannan taimako ne mai kyau a cikin haihuwa. Pilates suna nuna girman yanayi, bunkasa tunanin, mayar da karfi. Ya kamata ku san cewa kafin ku fara aikin, kuna buƙatar tuntubi likita da malamin da ke da kwarewa, don kada ku cutar da ciki.
An gabatar da nau'o'in Pilates ga mata masu juna biyu
Wajibi ne a san cewa don cimma sakamakon da ake so, ba'a da shawarar yin tausayi da kuma "jinkirta" dakatar da aikace-aikace (idan kana jin dadi). Dukkanin motsa jiki ga mata masu ciki za a yi a hankali, ba tare da motsi ba. A lokacin aiwatarwarsu, wajibi ne a mayar da hankali akan numfashi.
Kwalejin "Cat" yana ba da damuwa sosai ga mata masu ciki, musamman ma a yankin lumbar. Abu mafi mahimmanci shine a yi daidai da fasaha. Lokacin yin wannan motsa jiki, babban abu shine a gwada kada a danna manema labaru, amma, akasin haka, don shakatawa.
Matsayin da ya fara shine a duk hudu. Ya kamata a sanya furanni a karkashin kafaffun kafada, amma ba tsananin ba, amma dan kadan ya jagoranci su gaba. Ya kamata a yi tsalle-tsalle a hankali. Ya kamata a sanya ƙuƙassu a kan nisa na ƙashin ƙugu ko dan kadan kaɗan, kuma ku riƙe ƙyallen a cikin matsakaici.
A lokacin da ake yin haushi, ka ɗauki rassan kafada zuwa ga tarnaƙi, don haka ka shimfiɗa yankin thoracic na kashin baya. Hudu a gaba da zagaye baya. Sa'an nan kuma kana buƙatar komawa wuri na farawa, tare da danƙaƙa, ba a cikin ƙasa ba, amma a yankin thoracic. Ana bada shawarar yin motsa jiki don yin sau 8-10.
An tsara motsawa na gaba don shimfiɗa ƙwayoyin intercostal na tsakiya da kuma yankin kirji. Dalilin wannan aikin shine ya shimfiɗa tsokoki da aka ɗaure a cikin masu juna biyu kamar yadda tayi girma, yana kawo rashin jin daɗi ga mahaifiyar nan gaba.
Matsayin farawa - kwance a gefenku, kuma ku durƙusa gwiwoyi kusan a kusurwar digiri 90, kamar dai zama a kan kujera. Ka fitar da hannunka a gabanka, da dabino daya a daya. Dole ne ya ɗaga hannu ɗaya, don samun shi bayan baya. A yin hakan, ya kamata ya taɓa ƙasa. Sa'an nan kuma juya zuwa wancan gefen kuma maimaita aikin. Wannan aikin na mata masu juna biyu ya kamata a maimaita sau 8-10. Yawan darussan za a iya ragewa - yana dogara ne akan lokacin ciki da jin daɗin rayuwa. Idan tsawon lokacin daukar ciki babba, zaka iya saka matashin kai a ƙarƙashin ciki.
Matasa ga mata masu juna biyu sun hada da motsa jiki don shakatawa da ƙawan, tsalle-tsalle na tsaka-tsakin intercostal da sacrum. Yi la'akari da wani motsa jiki wanda zai iya shafar ƙwaƙwalwar ƙafa.
Matsayin da ya fara shine daidai da aikin "Cat", amma gwiwoyi ya kamata a haɗa su. Tsaya a kowane hudu, sanya hannunka a kasa. Ya kamata a cire dabino dan kadan a gefe. Taz žasa a ƙasa, kusa da hannun hannu, yayinda cinya ya kamata a kwance daidai da dabino. Sa'an nan kuma yi wannan aikin a gefe ɗaya. Yawan maimaitawar motsa jiki shine sau 8. Wajibi ne a lura cewa kullun suna madaidaiciya, kuma bangarorin biyu sun miƙa su a ko'ina.
Matasa ga mata masu juna biyu sun hada da wani motsa jiki tare da fitina (babban motsa jiki). Dalilin aikin na gaba shi ne cire bayanan da kullun da ƙusa, don haka halayen da tsokoki, wanda a daidai lokaci ya haifar da canal na haihuwa, ya zama yafi mai laushi, shakatawa. Wannan aikin yana taimakawa wajen daidaitaccen tayi na tayin a cikin ciki.
Matsayin da ya fara shine zaune a kan doki mai kayatarwa. Knees ya kamata ya kasance ƙarƙashin matakin ƙashin ƙugu. Kana buƙatar ci gaba da mayar da baya. Yi kwaskwarima a madauwari motsi a kowane lokaci. Na farko tafi hagu, koma baya, bayan dama. Adadin da'irori a kowane jagora kuma sau 8-10 ne.
Kwararrun Pilates, waɗanda aka tsara don mata masu juna biyu, sun tabbata zasu taimake ka ka shirya don haihuwa idan aka yi a kai a kai da kuma daidai, amma kada ka shiga cikin pilates idan akwai contraindications.