tare da ciki, jiki yana yin canje-canje da yawa: nauyi da girman ciki, wurare dabam dabam, numfashi, daidaita gabobin ciki. Daidai saboda wannan dalili, bari mu ga tare wasu motsa jiki don koyaushe suna da toned ƙafafu da ƙirji.
Dole ne ku saba da motsi, barci da tafiya daban. Amma waɗannan canje-canjen ba lallai ba ne su yi mummunan tasiri ga kamannin ku. A gaskiya ma, tare da ƙungiyoyi masu dacewa za ku iya sauƙaƙe sauyin yanayin jiki da ci gaba daya kyakkyawan bayyanar kafin da bayan haihuwa.
Kwatangwalo suna yin zagaye yayin da nauyin mahaifa ya karu, kuma a yawancin lokuta suna zama zagaye ko da bayan haihuwa. Gashi ya zama mai haske da ƙarfiamma yana son faduwa. Nono suna kumbura a farkon daukar ciki kuma suna buƙatar kulawa da taimako don haɓaka su. Numfashin yana zama da wahala, kuma dole ne ku koyi motsi da kyau.
Motsa jiki (breasts)
A cikin kashi na farko na haɓakawa. nono na iya ba da jin zafi da tingling.
Kuma waɗannan suna komawa yanayin yanayin jiki lokacin da suke kama da na sake zagayowar. Tun da yankin yana da laushi sosai, dole ne ku mai da hankali: goyi bayan shi ta hanyar dabi'a, kunna tsokoki masu goyan baya (pectorals) kuma fi son bras da aka yi da yadudduka na halitta kuma gabaɗaya.
- A cikin dakin motsa jiki: zabi aiki da injin kirji en maimakon ma'auni kyauta. Yana da sauƙin amfani kuma kuna iya yin shi a zaune. Yi 3/4 na maimaita 12/15 tare da nauyin da ba ya gajiyar da ku da yawa. Kame numfashinka tsakanin saiti.
- A gida: Zaune akan kujera, tare da bayanka madaidaiciya, haƙarka tayi daidai da ƙasa, kawo gwiwar gwiwarka zuwa tsayin kafada sannan ka haɗa tafukanka waje ɗaya, kana matsawa juna har sai kun kulla pecs. Riƙe matsayin yayin da kuke ƙidaya zuwa 10, sannan ka runtse hannunka zuwa sassanka yayin da kake shakatawa. Maimaita sau 4/5.
- A cikin tafkin: An kafa ƙafafu zuwa kasan tafkin, gwiwoyi sun ɗan lanƙwasa kuma an yi kwangilar gindi har sai an sami cikakkiyar kwanciyar hankali. Buɗe hannu a tsayin kafada: kusa ta hanyar haɗa dabino tare da komawa wurin farawa ta hanyar juya dabino zuwa gefe. Yi 3 sets na 15 reps, murmurewa tsakanin saiti. Idan kun ji gajiya da yawa, za ku iya ɗan lanƙwasa gwiwar gwiwar ku.
motsa jiki na ƙafa
Don rage cunkoso ƙananan kafafu da fada venous stasisLokacin da kuke zaune, ɗaga ƙafafunku don taimakawa wurare dabam dabam kuma kuyi ƙoƙarin kada ku canza yanayin lanƙwasa na kashin baya. Daga ƙarshe saka ƙaramin matashin matashin tsakanin baya da kashin lumbar. Kar ku tsallaka kafafunku ko tsayawa tsayin daka.
- A cikin dakin motsa jiki: Maimakon ma'auni kyauta, aiki da murƙushe ƙafa, inji ba tare da contraindications a cikin physiological ciki. Yi jerin 2/3 na maimaitawa 15/20, tare da nauyin da ba ya gajiyar da ku kuma shigar da farfadowa. A madadin, keken motsa jiki (minti 20) yana da kyau sosai, tare da wurin zama bai yi tsayi da yawa ba, ko tafiya akan injin tuƙi (minti 15/20).
- A gida: Matsayin baya, makamai a tarnaƙi da kallon rufin. Ɗaga ƙafafu don yin kusurwar dama tsakanin cinyoyin ku da ƙashin ƙugu. Tsayar da ƙafafunku a layi, rarraba su yayin da kuke numfashi kuma ku haɗa su tare yayin da kuke fitar da numfashi. Bi yanayin numfashin ku kuma dan karkatar da gwiwowin ku idan cinyar ciki "tana jan" da yawa. Yi saiti 3 na maimaitawa 10/12. Don murmurewa tsakanin saiti, durƙusa gwiwoyi, sanya ƙafafunku a ƙasa, kuma ku mirgine gefen ku, ɗaga hannu ɗaya don tallafawa kan ku.
- A cikin tafkin: ka ɗauki allo ka riƙe a gabanka yayin da kake kwance. Matsar da ƙafafu a cikin salo ko bugun ƙirji, fifita kewayon motsi akan saurin gudu. Huta kadan bayan kowace motsa jiki. Idan matakin ruwan ya sa ku rashin jin daɗi, sanya hannun dama a gefen tafkin kuma, tare da tsayin daka da ƙananan gaɓoɓin ku, ɗaga ƙafar hagunku zuwa gefe yayin da kuke fitar da numfashi, yayin da ƙafar dama ta tsaya a gefen tafkin. bango. Yi saiti 3 na maimaitawa 12 a kowane gefe kuma ku warke ta hanyar tallafawa kanku da hannaye biyu a gefen.