A cikin aikin gynecology a yau an yi amfani da shi a koyaswar horo ta jiki. Ayyuka na musamman a lokacin daukar ciki inganta yanayin wurare dabam dabam, tsarin tafiyar da rayuwa, tsarin na numfashi da tsarin narkewa. Jin numfashi na mummy na gaba zai taimaka wajen cin abinci oxygen cikin jini kuma zuwa saturation na tayin a oxygen. Bugu da ƙari, motsa jiki na inganta ingantaccen ƙwayar tsokoki da haɗin gwiwar, yana kawar da abin mamaki a cikin kafafun kafa da ƙananan ƙananan ƙwayar cuta, yana taimakawa wajen ƙarfafa tsokoki na kasusuwan pelvic.
Hanyar motsa jiki
Tun daga makon farko na mako na 16, mace mai ciki tana koya wa basira don nazarinta, ana koya masa numfasawa da kyau kuma yana yin motsa jiki. Gymnastics a wannan lokacin na ciki ya karfafa tsarin ƙwayoyin cuta, tsarin numfashi da na zuciya.
Gymnastics, daga makon 17 zuwa makonni 32, ana nufin inganta yanayin da za'a samu na ci gaban tayin, ƙarfafa perineum da tsokoki mai ciki.
Gymnastics tare da makonni 32 na ciki yana nufin kiyaye adadin tsarin da ke samar da cigaba da ci gaban tayin.
Gymnastics ya hada da gyaran gyare-gyare na kafafu, kafafu, hannayensu. Ayyuka na musamman da kuma numfashi don ƙarfafa ƙafafun, abdominals, baya tsoka. Kuma kuma darussan da suke inganta haɓakawa na perineum.
Don ƙarfafa latsawa na ciki, yi fassarori masu zuwa: yayin da muke tsaye a wuri na farko (PI), muna yin jigon wuta da ɓangaren akwati. Muna kwance a kan bayayyakanmu kuma muyi koyi da keke, tsallake kafafunmu (kamar almakashi), tayar da kafafunmu da kuma rubuta rubuce-rubuce tare da madaidaiciya kafafu, zana zane-zane. Don ƙara haɓakaccen perineum, yi wasan kwaikwayon tare da mafi girma da sauƙi, gyaran ƙafafun kafa, da jigilar gwiwoyi da gyaran kafaɗa tare.
Ƙididdiga masu yawa na bada
Na farko hadaddun
- Aiki a cikin mako 17-32 zai fara tare da jinkirin tafiya a wurin. Tsoma ya kamata ya zama daidai da kyauta (2 min). Hannu zuwa garesu, sa'an nan kuma tashi, tsaya a kan yatsun, ɗauki numfashi, komawa zuwa FE, muna numfasawa (sakewa har 6 r).
- Hannun hannu tare da ƙaura, kafafu kafafu-gefen baya. Jikin jikin ya juya zuwa dama, yayin da muke shimfiɗa hannunmu a gaban kirji, ya koma inhalation, komawa zuwa FE, muna fitar (sau 3-4 a kowane gefe).
- Ku kwanta a baya - numfashi a ciki, jingina a ƙasa tare da gangami, tada, exhale, komawa zuwa FE, dauki numfashi, rigaya yana kwance a baya, muna numfasawa (har sau 6). Bent kafafu don 30 seconds. kwaikwayo hawa a bike. Sa'an nan kuma 30 seconds. Muna yin kullun kafafu (kwaikwayon gyaran kafa). Mun dauka kafa daya, dauke shi, mayar da shi zuwa FE (3-4 rubles da kowace kafa). Da hankali da zurfin numfashi (har zuwa 8 r).
- Muna tashi akan "hudu". Mun ɗaga hannuwan hagu, kuma an sake kafa kafa na dama - numfashi, mu koma ga FE, muna numfasawa. Yanzu hannun dama yana gaba, kuma kafa na hagu ya dawo (har sau 6).
- Mun durƙusa, za mu zauna a kan diddige, muyi numfashi, tashi a kan gwiwoyi, yin fitarwa (har sau 8).
Na biyu hadaddun
- Aiki a kan makon 32-40 (raunin kungiya). Sannu a hankali a kan hanya. Tsunya ya zama daidai (2 min). Hannu tare da tayin, ƙafafu a fadin kafadu-mu ɗaga hannuwanmu na dama, mu dauki hannun hagunmu, muna numfashi a, mu dawo zuwa FE, muna numfasawa. Mun canza hannayenmu da sake maimaitawa (4 р). Hannuna a ƙyallen hannu, kafafu suna yadu - ƙuƙama, hagu zuwa dama, tada hannun dama, exhale, komawa zuwa FE, dauki numfashi (a kowane gefe 3 r).
- Mun kwanta a gefen madaidaiciya, kafafu sunyi yadu don haka ƙafafunku sun tsaya a ƙasa - ƙin, tada ƙwanƙwasa kuma zana cikin motsa jiki, yin motsawa, komawa numfashi na FE - muna kwance kwance.
- Da yake kwance a baya, ƙafafuwansa suna tsaye, hannunsa a ƙarƙashin kansa - hawaye, ya mike ƙafarsa - exhale. Nuna - muna yada kafafunmu a tarnaƙi, exhale - mun rage ƙafafuwanmu, muna haye - mun rage ƙafarmu, exhale - kwance a baya (4-6 r).
- Sune a gefensa. Muna karkatar da dama na dama da kuma hannun dama zuwa ga gefe - ƙira, cikin IP da muke fitar. An yi motsa jiki a kowane gefe 4-6 r.
- Tsaya a kowane hudu - numfashi a ciki, da kangewa da baya, da kange kanmu - dagewa, yunkurin mayar da mu, da kuma ɗaga kanmu zuwa sama - hawaye (sakewa zuwa 6).