Training kuvakadzi pamuviri yokurovedza muviri: chiitwa dzakaoma

Pregnancy vakadzi - chinhu dzinofadza nguva hwake. Kana achiri mumuviri mumwe achava panguva kurwisa mwoyo miviri, uye kunyange kuramba nhamba nedanda rechikero muchafadza? Uye kuti tirambe vasina nguva refu kuti adzorere mamiriro utano uye chimiro, zviri nani zvikuru kuti vatarisire kwerunyararo mifananidzo kubvira pakutanga pamuviri, ndiko kubatsirawo kwete chete pane amai vanepamuviri, asiwo kune mwana.

Chokwadi, kutaura pamusoro mutambo panguva pamuviri, kunyange kutaura havagoni kuva pamusoro rinorema uye nezvakawanda kurovedzwa. Asi kana vanonakidza mamiriro ezvinhu musikana asati ari vachishingaira kufarira zvemitambo, hapana chikonzero zvokugumisa basa, unofanira chete ukachinja kufunga pamuviri. Asiwo, kana Muchiitwa muupenyu ramangwana amai vakanovharirwa dzairwiwa nemauto zvitoro uye pereminaniem kubva parutsoka kusvikira kutsoka tichimirira erevheta, ndiko chaizvo dzakakodzera nguva yokuchinja nzira simbe upenyu nokuda yezviri mwana utano.

Physical mabasa iripo kuvakadzi vane mimba

zvinotevera tsika vanogona vanobatanidzwa pamuviri Activity:

• Okurerutsa kufamba pakachena mhepo kwemaminitsi 30, zvinenge.
• Kushanyira kushandiswa yokurovedza muviri kuvakadzi vane mimba.
• mvura maekisesaizi makirasi kanoverengeka pavhiki, uyewo swimming mudziva.
• Dance makirasi, zvinganaka Oriental, pasina constraints uye utano hwakanaka.
• Pilates pasi pokudzora murayiridzi.
• Respiratoria mutariri ose zuva.
• Zvacho fitball.
• Implementation ane kunzwisisa vakadzi pamuviri iri yokurovedza muviri Fitness Club (ndichisveerera, rinotenda kusimbisa musana tsandanyama, muchipfuva, makumbo uye chiuno).

Terms muviri pamuviri

Kana kuita chero muviri vanaamai pamuviri vanofanira kuomerera mitemo zvinotevera:

• Zviito All anoteererwa wakadzikama mutinhimira, pasina overloading.
• Muchiitwa kusimbisa tsandanyama rakatumbuka pamwe kuzvivaraidza.
• Zvinonzi zvachose yairambidza chero abdominal muviri, "bhasikoro", "Birch".
• dzakatenuka All uye squats anoitwa hafu.
• Munotatamura zvinoitwa nokukurumidza, nokuti inogona nyore kukuvadzwa nokuda rakawedzera hormone nhanho mune pamuviri nemarunda nemarunda.
• In wokutanga trimester anofanira dzadzimwa simba muchiitwa, iri 2nd uye 3rd trimester wavo anogona ndokutangazve.

Zvakakosha kunzwisisa kuti mwedzi yokutanga pamuviri vari kupfuura ngozi panyaya dzongonyedzo, nokuda kwechikonzero ichi, kudzidziswa kuva kuregererana. Kubva mwedzi 7th Zvinokurudzirwa pana vose kusiya zvidzidzo zviri yokurovedza muviri, nekuti chinhu, kunyange zviduku mutoro zvinogona zvakaipa utano uye kunyange kukonzera rokusamhanyira basa.

Kuwana yokurovedza muviri

Muviri ari yokurovedza muviri - zviri vakawanda mutambo nokuda naka pabonde vanoda vawane akakwana chimiro uye isu tose tinoziva kuti iyi nyaya, haagoni kuita pasina simba kurovedza. Asi, zvinosuruvarisa anoputsa mu basa asi vakakurumidza mumatauriro nhamba. Ndinogona kuenda yokurovedza muviri kuvakadzi pamuviri?

Kana musikana rakashandiswa akuteerere utano hwavo uye akanga agara ane nesimba mararamiro, asi nekuda pamuviri kurege kusarudza kuramba kudzidziswa, sezvo pane zvizhinji zvakadaro zvinotaurwa nezvenyaya iyi, chete kusarudza zvakarurama - pachake kubvunza ane obstetrician-gayinakorojisiti. Chete anoziva sei kwacho kunoitika, uye chii pamuviri utano vanaamai yemberi, uye chete anokwanisa kupa mhinduro dzakakodzera unopfuta mubvunzo.

Vakabvumira here uremu kudzidzisa panguva pamuviri

Kana pasina contraindications uye chiremba kubvumirwa kuita kurovedza kuvakadzi vane mimba ari yokurovedza muviri, unofanira kufunga rini uye sei zvakanaka makadzidzisa kare. Kana mutambo akapinda upenyu amai vanepamuviri kwenguva refu uye kwave nguva dzose, zvinokwanisika kuramba basa, Chokwadi, nokuita zvimwe zvinhu. Zvisinei, kana kudzidziswa pamusoro simulators vakauya upenyu yapfuura, zvakanga rinorema uye ndikakutungamirirai zvokusvika kuneta, saka simba kurovedza panguva pamuviri zviri nani kuramba.

The yokurovedza muviri pachahwo wakapona wenyika. The pfungwa haisi kuti gumbo vawe dumbbell uye zvichingodaro, simba makirasi vane tisawirirane guru pamusoro majoini, kunyanya kana usingazivi kuchengeteka mitemo.

Dzinokosha mitemo uye muenzaniso sei kudzidzisa

Makirasi vanobvumirwa chete aine ruzivo chipangamazano nomumwe ari yokurovedza muviri kuvakadzi vane mimba. Chikonzero. Kunyange kana wabatwa zvakanyatsorongwa vakadzidziswa pamusoro simulators zvose uye zvakakwana kujairana nawo, pasina kutsigira mumwe murairidzi kugona kuronga kupfuura yakachengeteka uye inobudirira Workout kuvakadzi vane mimba ari yokurovedza muviri, unogona kuita.

Hurongwa kutevedzana kwezviitiko nemakirasi kuvakadzi pamuviri chinoramba kujairana, ndiko:

• Tanga-up.
• Next - zvinokosha muviri.
• Uye pakupedzisira - sunga.

Pakutanga tsika, unogona kwemaminitsi 15 2-3 pavhiki, achiwedzera ose Workout kwemaminitsi mashanu, asi izvi zvinofanira kuitwa nguva, nekuti imwe iri yokurovedza muviri haagoni zita kuti pamuviri chirongwa. Chokwadi chokuti hurongwa vasiri zvaidiwa basa iri yakawanda mupfungwa nomuviri womunhu, kunyanya munzvimbo yakadaro. Kana tichiita kuramba chero zvikonzero haukwanisi, zviri nani kurega.

Tanga kuita zvinofanira kuva pfupi ushamwari-up cardio, ndiwo nzvimbo yemitambo yacho, apo siyana muviri michina vari akagadzwa, akadai kurovedza muviri bhasikoro, wekusimbisa muviri, ellipse, uye vamwe.

Exercises pamusoro simulators

Sezvataurwa pamusoro apa, Zvinokurudzirwa kutanga kudzidzisa pamwe wekusimbisa muviri uye kurovedza bhasikoro ane backrest. Kumhanya munzira isina yakarumbidza, yakanakisisa sarudzo - achifamba ari kumhanya 3-4 km / h, pakuitika zvechokwadi vanofanira kuongorora mamiriro kurova kwemwoyo. Maonero aya kuchaita kuti zvakarurama kuparadzira mutoro uye kudzivisa overexertion. Zvino vazhinji cardio kupomba kuverenga oga, mukuwedzera, unogona kushandisa kwemwoyo monitors kwemwoyo. Urongwa uhwu zvinosanganisira anoverengeka zvikamu: bhandi kuti zvinoenderana pamusoro chityu, uye wachi kupomba nokuda kuratidza mashandiro yose yakatarwa kurovedza. Izvi zvinobatsira chaizvo kuvakadzi vane mimba, nekuti simulators nokuti simba kudzidzisa hauna rakagadzirirwa kupomba kuyerwa, uye uchava kuzviita pachako, zvinokosha chaizvo kuti hapana kupfuura 60% of kwemwoyo kutirambidza kushandisa okisijeni (P02 Max.) Muzana rokutanga trimester uye pamusoro 70% yakawanda. Change chakarurama P02 Max. zvinogona mutoo: 220 - zera. Kana, uti, mumwe mukadzi makore 25, tinowana 195, izvozvo 220-25; Zvino nenguva 195 * 0,6 = 117 indekisi.

Nokudaro, kupomba ari pamuviri mukadzi mumakore 25 ari wokutanga trimester havagoni kuva kupfuura 117 anorova paminiti.

Basic muviri anoitwa musi simulators haisi maminitsi anopfuura 20. Usakanganwa kuti huru chinangwa kurovedza panguva pamuviri chete kuponesa mugumisiro kubudirira kare. Nokuti musimboti ichi vachatitaka inotevera Zvakanyanya Kunaka Panguva Yepamuviri Purogiramu yokudzidzisa kuvakadzi pamuviri yokurovedza muviri: 2-3 yakaurungana 10 repetitions ane uremu isingadariki 60% kubva dzose uchishandisa uremu. Zvaringana kuramba chimiro uye mumuviri ezvinhu.

Exercises kuvakadzi vane mimba

Hamuzivi kuti muviri vakadzi vane pamuviri vari yokurovedza muviri mhando chinofanira kuitwa? Kuwanda simba kudzidzisa kurovedza vose mhando deadlift anogona zvaisanganisira kuvakadzi vane mimba, squats, gumbo wokudhinda uye bhuku muchina, makumbo Kumbofungatira, nokusanganisa uye dilution kwamaoko uye tsoka. Zvakakosha kubvisa muviri zvachose munguva aurayiwe iyo paneboka mutoro pamusoro nomuzongoza, uyewo avo vari zvakavaomera chokuita mudumbu.

chirongwa yokudzidzisa

Rwakapoteredza wokutanga zviitwa anoitwa nechemberi yehudyu tsandanyama:

• Ruramisa makumbo.
• Rutoto tsoka.

The denderedzwa rechipiri nomusi marunda tsandanyama:

• gumbo flexion.
• Rutapudzo tsoka.

Rwakapoteredza wechitatu muchiitwa zvainanga wakafara shure tsandanyama: pulldown muviri kuti pfungwa.

vakakomba chechina - tsandanyama pechipfuva: yacho rutapudzo kwezvombo uye makumbo ari agere nzvimbo pamusoro muchina.

The denderedzwa wechishanu - kurovedza pamusoro deltoids:

• Bench ari agere nzvimbo pamusoro muchina.
• Rutoto maoko kumativi ari nokugara chinzvimbo.

The chikwata rechitanhatu nechinangwa kurovedza biceps uye triceps emaoko:

• Vanobatanidza yokumusoro nechigumbuso pamwe yakananga ruoko.
• Kuwedzera maoko ari Crossover (multi- chinogumbura Simulator ari muchimiro wehunyambiri puranga).

Complex kuvakadzi vane mimba ari yokurovedza muviri zvakakwana anobvisa zviitwa pamwe venhau, kurovedza rusununguko Zviidzo, mhando dzose nokuvhiringidza, vakafugama. Anoisa kusimbisa muviri, yakabereka ari nokugara ezvinhu, pamwe Kumikidzo musana. Musaita anongoerekana kufamba, negoho anofanira ngazviwedzerwe zvishoma nezvishoma. Between nemhando vakadzi vane pamuviri mari kuzorora.

Training kuvakadzi vane mimba ari yokurovedza muviri vanofanira kuguma zvakafanana sezvo kuipa, kureva, yemaminitsi mashanu sunga. Rakanakisisa sarudzo nokuti cardio ndizvo, asi mutoro anofanira duku kupfuura inodziya-up. In inofadza nzvimbo panguva cool-pasi ndichisveerera kurovedza vasiri akaita.

Tips

A pfungwa shoma kuti zvinokosha kuteerera vari Implementation yokurovedza vakadzi vane pamuviri vari yokurovedza muviri:

• kunwa mvura Yakakwana Urume yaunodya pamberi, panguva uye pashure kudzidziswa kunokosha. Zvakanyanya Kunaka Panguva Yepamuviri - kamuri tembiricha mvura pasina gasi.
• Kufema. Uye zvinokoshawo kubhadhara zvikuru sei iwe fema mukufamba basa: nedzinovengwa zvinofanira kuitwa panonyanyisa danho, mweya - zvikuru nyore.
• Body tembiricha. Iye ari mubishi nebasa inowedzera, izvo zvinogona kukanganisa mamiriro mwana asati aberekwa. The tembiricha muviri panguva Workout hurumende hakufaniri kupfuura 38 madhigirii, saka havafaniri kuitirwa zvakare noushamwari uye nyorova nzvimbo, uye havafaniri kupfeka zvinodziya.

mhedziso

Kana uine kusava simba, dzungu, kupfupika mweya akazviratidza, kudhonza manzwiro mudumbu, kubuda ropa kana zvimwe zvisingafadzi zviratidzo, hwobva kupedza nokudzidziswa uye chiremba.

Teverai chiremba nachiremba uye murayiridzi aidzidzisa Implementation yokurovedza vakadzi vane pamuviri vari yokurovedza muviri, murinde utano hwako, ipapo mwana achaberekwa simba uye utano, uye nhamba yacho ichava yakanaka ezvinhu!