Mukati
Ane nhumbu uye ane chimiro, izwi remurairidzi
Iwe une pamuviri uye unoda kugara muchimiro? Iwe unoda kuzvichengeta iwe usingazvikuvadzi uye usingarwadzi mwana wako panguva yese yekuzvitakura? Iwe unoda kudzivirira kuwedzera kuwanda kwehuremu kune hutano hwemwana wako, uye kudzokera kuhuremu nekukurumidza mushure mekusununguka? Ichi chinyorwa chinokubatsira kuti ugare wakasimba.
Tora maitiro akanaka mazuva ese
Kuita maekisesaizi paunenge wava nepamuviri kunobatsira mudzimai ane pamuviri nemwana wake. Zvisinei, unofanira kuteerera muviri wako. Mamwe mazuva unenge wakaneta kupfuura mamwe, hauzodi kuenda kunotuhwina kana kufamba-famba nedumbu rako hombe rine nhumbu.
Iwe unogona kuda kugara pamba mune yako diki cocoon, uye prenatal yoga postures ichave inguva inofadza kwauri, nekuti ivo vanokodzera zvirinani kune zvauri kunzwa.
Rimwe zuva unenge uine chimiro chakanaka uye uchida kutamisa makomo, zuva rinotevera iwe uchava sandara. Kukudziridza tsika dzakanaka kunotanga nekugamuchira chimiro chako chazvino, uye kufamba nguva nenguva kusvika pamwero waunonzwa wakanaka uye wakachengeteka mukuita kwako.
Kuteerera maitiro emuviri wako zuva nezuva zvakare inzira yakanaka yekudzidza kurega nekugamuchira izvo zviri panguva iyoyo. Iva anochinjika mupfungwa, chinja maitiro ako ezuva nezuva kune mamiriro enguva.
Dzimwe nguva unozongokwanisa kuita matambara anozokuitira zvakanyanya kunaka. Zvigamuchire, asi zviite. Nokuda kwehutano hwako uye hwemwana wako, ita tsika yekurovedza muviri nguva dzose, pasinei nemutambo waunosarudza paunenge uine pamuviri.
Sarudza mutambo munyoro panguva yekuzvitakura
Kune mizhinji mitambo yakapfava yevakadzi vane pamuviri yaunogona kudzidzira mukati memwedzi ye9 yekuzvitakura, kusvika pakuzvara mwana, senge:
- prenatal yoga,
- prenatal pilates,
- gym yakapfava,
- iyo gym yakapfava ine swiss bhora (hombe bhora),
- kegel exercises,
- kushambira,
- mvura aerobics pasina kusvetuka,
- kufamba, Nordic kufamba, kufamba nekukurumidza,
- bhasikoro akagara uye heliptical bhasikoro,
- kutamba,
- rackets,
- kuyambuka-kuyambuka nyika.
Rovedza muviri nguva dzose, uchimhanya iwe pachako
Kunyangwe iwe uri wekutanga, mumhanyi kana mumhanyi, teerera kunguva uye kusimba kwemaitiro ako ane pamuviri emitambo. Heino chiyero chekuona chekuedza icho chinokubatsira iwe kuti uwane iyo chaiyo kumhanya uye kusimba. Gara uri pamberi peokisijeni, unofanirwa kukwanisa kuchengetedza hurukuro mukati mekudzidzira kwako.
Huyero hwekuona kwekuedza * kutamba mitambo kana uine nhumbu
KUSHANDA NESHURE | LEVEL D'EFFOURT | KUSHANDA KUITA ZVICHIENDERANA NEDURERE ** |
Hapana (hapana kushanda) | 0 |
|
Very weak | 1 | Kuedza kwakareruka kwaunogona kuchengetedza kwemaawa akati wandei pasina dambudziko uye izvo zvinokutendera kuti utaure pasina dambudziko.
|
Low | 2 | Une mukana wakanaka wekutaura. |
eresera | 3 | Unoona zviri nyore kukurukura.
|
Zvishoma zvakakwidziridzwa | 4-5 | Kuedza kweAerobic kwaunogona kuchengetedza kweanenge maminetsi makumi matatu kana kureba zvishoma pasina kuomerwa kwakanyanya. Kuchengeta kurukurirano kune rumwe rutivi kwakaoma zvikuru. Kuti utaure, unofanira kumbozorora. |
High | 6-7 | Kuedza kweAerobic kwaunogona kuchengetedza kwemaminetsi gumi nemashanu kusvika makumi matatu pamuganho wekureruka. Kukurukurirana kunova kwakaoma zvikuru. |
Pamusoro soro | 7-8 | Kushingirira kwakasimba kwaunogona kuchengetedza kwemaminetsi matatu kusvika gumi. Haukwanisi kutaura. |
Yakanyanya kukwirira | 9 | Kuedza kwakasimba kwausingakwanise kuchengetedza kweanopfuura maminetsi maviri. Iwe haudi kutaurirana nekuti kuedza kwakanyanya. |
Maximum | 10 | Kuedza kwaunokwanisa kubata kweisingasviki miniti 1 uye kuti unopedzisira wave mukuneta kwakanyanya. |
* Adapté de Borg: Borg, G «Kushanda kunofungidzirwa sechiratidzo chekushungurudzika kwe somatic», Scandinavian Journal ye Rehabilitation Medicine, vol.2, 1070, p. 92-98.
** Kuwedzeredza kukuru kwekuedza panguva imwecheteyo kunogona kugadzirisa maonero kumusoro.
Unyengeri: Kubatanidza mhuri yako diki kana baba venguva yemberi inzira yakanaka yekudzidzira mutambo nguva dzose, nekumhanya kwako wega nekunakidzwa uye kuzorora.
Kusvika rinhi kutamba mitambo kana uine pamuviri?
Iwe unogona kurovedza muviri paunenge uine pamuviri panguva yese yekuzvitakura kwako chero bedzi iwe usina mishonga inopikisa, uye kuti haunzwi kusagadzikana panguva yekudzidzira kwako.
Yese inonzi "cardio" mitambo inogona kuitwa kusvika pakuzvara senge:
- Kufamba,
- kushambira,
- bhasikoro, kunyanya bhasikoro rakagara uye heliptical bhasikoro,
- cross-country skiing uye snowshoeing panzvimbo yakati sandara.
Maekisesaizi ekusimbisa tsandanyama uye postural gym inogonawo kuitwa panguva yese yekuzvitakura senge:
- Kegel kurovedza muviri,
- prenatal pilates,
- gym yakapfava,
- jimu ine swiss bhora
Imwe yekuzorodza gym uye kutambanudza uye kuzorora maekisesaizi ichave yakanaka gadziriro yekuzvara senge:
- yoga uye kunyanya prenatal yoga,
- uye Gi Qong,
- Tai Chi
Kuziva kuteerera kumuviri wako kuitira kuti usatora chero njodzi
Sezvandinotaura mukati meichi chinyorwa, gara wakatarisana nemuviri wako, manzwiro ako, manzwiro ako ekuchengetedza akachengeteka mitambo yemitambo.
Kukuvara netsaona nguva dzose zvinoitika nekuregeredza. Ngwarira kufamba kwese. Kubata pamuviri zvakare inzira yakanaka yekudzidzira fungwa. Ivapo pane zvauri kuita, uye kudzidzira mutambo paunenge uine pamuviri ichava nguva chaiyo yekufara uye kuzorora kwauri.
Nguva dzose yeuka kusarudza mutambo une pamuviri waunenge wakasununguka uye umo iwe unonakidzwa. Nenzira, izwi rekupedzisira nderekuti "zviitire zvakanaka".