Aquagym yakanakira vakadzi vane pamuviri. Prenatal aquagym inounza pamwechete zvakasiyana zviitiko zvemumvura zvaunogona kudzidzira mukati me3 trimesters yekuzvitakura. Unogona kuramba uchitamba mitambo panguva yaunenge wazvitakura nekuti ma aerobics emvura inzira yakanaka pane kumhanya, aerobics, mitambo yakanyanyisa uye kurwa.Gara uchitora mazano kubva kuna chiremba wako wevakadzi kana nyamukuta usati watangazve kutamba mushure mekusununguka.

Aquagym yakasiyana zvakanyanya mumakore achangopfuura. Mamwe makosi mazhinji emazuva ano akadai seZumba mumvura, kuchovha bhasikoro mumvura “aquaspinning”, kana kutomhanya mumvura “aquajogging” yabuda. Izvi zvidzidzo zvinonyanya kunakidza, zvine hupenyu, uye zvinogona kudzidzira zvakachengeteka zvakakwana. Yakanakira vakadzi vane pamuviri.

Kunyanya iwe kubatsirikana kubva kuArchimedean kusunda, muviri wako wakareruka uye iwe unonzwa wakasununguka kufamba. Tisingatauri kuti hapana kukanganisa pamajoini.

Zivisa mudzidzisi weaquagym nezve nhumbu yako, dzivirira kupfupika kwekufema, uye kukurumidza kukwira kwemabvi kunoisa kushushikana kwakanyanya parectus abdominis, mhasuru dzepamusoro dzedumbu.

Unogona kutanga kana kuenderera mberi neaqua aerobics kana uine pamuviri. Mukana we prenatal aquagym ndiwo mabasa ayo akawanda. Iwe unogona kushandura kubva kune imwe kuenda kune imwe, uye kusiyanisa mafaro kana dziva rako kana nzvimbo yemvura inopa akati wandei.

Ndezvipi zvinobatsira zvemvura aerobics panguva yekuzvitakura?

• inozorodza nemvura uye lymphatic drainage;
• anti-stress;
• anti-nausea;
• kunzwa kureruka uye kufamba zviri nyore;
• kunobvisa kana kudzivirira kunzwa kwemakumbo anorema uye edema;
• anti cellulite;
• pamwe kudzidzira kunyange munyaya gestational chirwere cheshuga;
• hapana kukanganisa pamapfupa nemajoini;
• inosimbisa mwoyo, cardio-respiratory uye muscular systems: mhasuru dzose dzemuviri dzinodanwa;
• anoramba ari muchimiro;
• inogadzirira kusununguka kuri nyore uye nekukurumidza;

Kubva pakutanga kwekuzvitakura kwako, unogona kutanga chirongwa chekudzidzira aqua aerobics chaunogona kuenderera mberi kusvika pakuberekwa, kana mimba yako iri kufamba zvakanaka. Mvura aerobics ndiwo mutambo wakakwana panguva yese yekuzvitakura.

Zvisinei, sezvo kupikisa kwemvura kunoita kuti zviitwa zvinyanye kuoma, teerera kumuviri wako uye uremekedze kusimba kunokurudzirwa kuvakadzi vane pamuviri, kana kuti mirayiridzo yemudzidzisi.

Mune 3rd trimester yepamuviri, kana iwe uchinzwa "kuputika", kurema, kuzvimba makumbo, nemarwadzo ekudzokera shure kana kurwadziwa kwepelvic, mvura aerobics yakakodzera iwe ikozvino. Kunyangwe kana panguva ino yekupedzisira trimester uine huremu hwakawanda hwekufamba, uye macurves ako anogadzira kuramba kwakawanda.

Muenzaniso wakapfava we prenatal aquagym session: aquaforme

Aya maekisesaizi anoitwa mumvura isina kudzika, ine kana isina bhachi rehupenyu kana bhanhire reflotation, wakamira nemapendekete ako pamwero nepamusoro pemvura. Iwe unogona kuita zvidzidzo kubva pamaminitsi gumi kusvika paawa imwe zvichienderana nefomu rako.

Kufamba mumvura kana aquafitness

Ita zvinotevera zviitwa zvakarongeka mumvura isina kudzika pane tsoka dzako, kana usina kugadzikana nemudziyo wekutenderera.

1. Famba kumberi, uchitenderedza maoko ako zvawo (5 min);
2. Famba kumativi kwe (5min): dzokera shure uye mberi usingacheuki shure;
3. Kutsenga neshure (5 min);
4. Famba uchienda mberi, wozodzoka nekufamba uchidzokera shure, (5 min);
5. Zorora mumvura;

Iwe unogona kuwedzera kana kuderedza nguva yekurovedza muviri yega yega. Iwe unogona kutora 5-10 masekondi ekuzorora pakati pechiitwa chimwe nechimwe, zvichienderana nemamiriro ako emuviri.

Rangarira kuzvinatsiridza zvakanaka.

Aquagym inogona kutangwazve mavhiki mana mushure mekusununguka. Kare, cervix haisati yanyatsovharwa uye kune njodzi yekutapukirwa, kunyanya mumadziva ekutuhwina eruzhinji. Pamusoro pezvo, kubva kumasvondo mana, unogona kutangazve maekisesaizi ekusimbisa tsandanyama chero iwe wadzidzisazve perineum, uye transverse (dzandanyama dzakadzika dzepelvis nemaabdominals).

Muchiitiko chechikamu checesarean, ita shuwa kuti gap riri mu rectus abdominis (superficial abdominal muscles: the chocolate bar) rapora, kuitira kudzivirira hernias. Iva nechokwadi chekushanda pasi pechikumbaridzo chemarwadzo kana pasina rectus diastasis (gapu riri pakati pe rectus muscle pamutsara wakachena). Rega kuita maekisesaizi kana uchirwadziwa vanga.

Aquagym ndiwo mutambo une pamuviri waunogona kudzidzira mukati mepamuviri pako mushure mekubvunza chiremba wako kana nyamukuta.