Pono hoounauna no ka hapai wahine - gymnastics, Yoga, wai aerobics

Haʻawina no ka hapai wahine - mea nui he kuleana o ko lakou hoomakaukau ana no ka wā e hiki mai haawi, a me ka hapanui importantly - ke ala mua e malama i ka makuahine a me ke keiki ola. Kela a me keia wahine i hāpai keiki, a oiai e kali ana, a me ka makau o ka lā, i ka wa kana keiki ua hanau. a pau, a me nā hoa hoalauna ma hope, ua ike i ka hanau - he loa ola a me kaʻawaʻawa loa kaʻina. A, eia iho o ka moʻolelo e pili ana i ka mea i lilo traumatic no nā makuahine, a me ka pēpē.

E eo ai keia makau, loaa ka wiwo ole, a hoʻonui loa oia i ka hānau kaʻina hana, i 'ia ka mea, papa no ka hapai wahine, kahi e hiki ke loaa ka ike lea i ka walaʻauʻana ʻano o ka hanu , a aʻo i ka pono hanu kino, aʻo pehea e kuleʻa pahu aku ai, a hoʻonānea, e höʻike akuʻeha, e hoʻomōhala i nā nāʻiʻo o ka abdomen, perineum a me pelvis .

He aha e koho?

I kēia lā i ka laulā o nā hana mea nui, akā, me ka expectant makuahine e e lawa 1-2 papa. Mua, no ka mea, i loko o ko lakou hoomakaukau ana no ka hanau ana o ke keiki, manawa e paha e hoeha nui kou nalo ana, no ka mea, e pono e iai? Oaiaaou i ka hoʻoulu, e ho okumu i ka palekana lewa o ka hale, a kūʻaiʻoukou i pūpū o nā keiki a nā kapa. Ka lua, mākou e mai poina e pili ana i ke koena maikaʻi a me ka maikaʻi ka hiamoe, no ka mea, e i ka hopena ma luna o ka noho maikaʻiʻana o ka makuwahine a me ka pēpē ka ola. E haʻalele pono e kokoke hoomaha, no laila, e ka uhai, me ka maikaʻi, e hana i loko o ka wahi mua?

School o ka wā e hiki mai makuahine

Specialʻimi naʻauao hoounauna no ka hapai wahine, e hoomakaukau no ka hānau, a me ka kamaiki i loko o ka hale. Ma ia mau papa, e hai aku ia oe:

• kino a me ka hana i hāpai keiki;
• na precursors nahunahu a me kēia ho'āla kaua (e like me ka mea hiki mai, mea e hana ai, pehea e hele, a ma kahi e kapa aku ia hana huli no);
• i ka uku no ka makuahine a me ka bebe (i loko o kekahi, mea e lawe mai ai i ka haukapila, a ua hiki mai e mau ia ma ka hale me ke keiki ma hope o ka hoʻi);
• no ka lapaau Aha Kuhina, ka mana a me ka pono lapaau no ke keiki, e pili ana i nā mea hoʻonani no na keiki (i ka pauka, holika, diapers);
• breastfeeding;
• e pili ana iʻimi hoʻopunipuni ai ana a me ka mea manuahi e ai ana;
• ka hiki maʻi iwaena o na kamalii uuku, kā lākou mau symptoms a me ka pale lākou mau hanana.

Mau kōkua paha no ka expectant makuwahine oi pono ina oe i ke keiki mua. Ike i ke kumu o ke ana o ka malama a me ka lapaau ana o ke keiki, oe e e calmer manaʻo ai i kona hanau ana a me ka emi holo i loko o ka pilikia, no ka naaupo. O ka holo ana, e hiki ke heluhelu e pili ana i loko o ka moʻokalaleo, akā nō, ke aʻo o ke akamai pediatrician a me ke kōkua i ka hoʻonā i kekahi na kanalua e maikaʻi kēia.

He na mea a pau, e hana me ke kumumanaʻo. A me ka hana pono i ka wahine "i"?

'auʻau

Classes i loko o ka wai no ka hapai wahine - kekahi o ka safest i loko o ka moku'āina, no ka mea, he pilikia no, Kaneohe, sprains a me nā palapū. I ka Ia manawa wai aerobics a 'auʻau' e ae wale ia ke ola i ke ano ole complications, no laila, mālama '-pono e nīnau aku i ka gynecologist, akā, e hai aku oia ia oe i ka mea pono no ka hapai wahine.

Ke safest auʻau kaila - na mau "kolo" a me "kolo ma kona kua." E hoomanao i na kino i loko o ka wai no ka hapai wahine - i ka haʻuki Olympiad, hanu kōā kaulike, mai hoʻopunipuni a mai hoʻopoina i ka hoʻomaha. Ano ka mea, ke kau i kā mākou mamao mâkia - 150-200 mika. Ma ka mua aloha luhi oe e moe ma kou kua a me ka pololei moe iho ma luna o ka wai, hoʻonānea Makamae nāʻiʻo o ke kua, i na mea kaua a me nā wāwae. Hiki e kōkua ai i nā e kūikawā 'auʻau' auʻau papa.

Inā e aloha i ka luu, mai hoole aku ia oe iho i kēia makemake. Kēia, e kōkuaʻoe aʻo i ka pāʻana i kou hanu 'ana, i ka loa pono i ka hana. Ma ke alanui ka mea, ua manaoio aku no lakou i ka wahine i mea he lōʻihi manawa e paa i kou hanu, i hiki pono ka nahunahu hanau.

wai aerobics

No ka poe i hiki ole ke au, a makau o excessive stress, invented wai aerobics no ka hapai wahine. Ua hoʻokō 'Ua hana like mau aerobics (e like me ka holo, me ka holoholo, nā kumumea me dumbbells,' auʻau papa), ma ka pāpaʻu ka hohonu wale.

I ka maikaʻi i ka 'auʻau a me ka wai aerobics no ka hapai nā wāhine? Mua, ka hoʻomaikaʻi wahine ka ola -? Ienoai aa pūnao, naau, circulatory nenoaiu, ke koko, ua like. Ka lua, ia mea he ua hoʻohiki kaumaha hooponopono hōʻoia a me ka manawa kūpono o ka noho pakele o ka pinepine hopena o ka hāpai keiki - E o hoailona a me varicose aa koko, no ka mea, o ka wai massages ka ili mālie. Apana, e ho'ēmi i kā ka haawe ana ma na ami, ka oi aku o ka spine, i mea he stress nui ku i ka kokololio ulu i loko o ke kaupaonaʻana o ke keiki. Fourthly, nui ka kūikawā hanu 'ana i kūpono e kōkua i ka loa ke puana lanakila i ke kaua, ho'āʻo a me ka nahunahu hanau.

Ma ka hopena, e hoonui ae i ka naʻau i loko o ka hapai wahine, a, no laila, i ka pēpē, na mea ana i kakali nei.

Yoga no ka hapai wahine

E like me ka mea i ka manawa me ka 'auʻau' ana, Yoga no ka hapai wahine, he papa a hiki lawe mai nā pono a me ka hewa, ka mea e ikaika papa hoʻolaukahi me ka hele gynecologist oe. 'Aʻole i paipai Yoga papa:

• i ka make māinoino o ka miscarriage;
• ka wā hypertonicity o ka uterus;
• placenta previa;
• hypertension paha hypoxia;
• ma ka toxicosis i loko o ka lua o ka hapalua o ka hāpai keiki;
• anemia;
• i maʻi o ka mea'ōnaehana mānowai koko oihana;
• i loko o ka mua a me ka hope trimester o ka hāpai keiki.

Ka loaa ana o ke kauka o ka apono ia, e hiki hoʻomaka ka papa. Inā e hana Yoga mua hāpai keiki, a me kona mauʻano hana i ka ike lea ana, e hiki ke hoʻomau i ka ia, a kū kaʻawale ma ka home. Inā e loaʻa kēia hou Hobby, maikaʻi, e hoʻomaka ana me ke kōkua o kekahi kumu aʻo. Maikaʻi nō naʻe, hoʻomaka i ka papa mua hāpai keiki, no laila, i ke kino i ua manawa e hoomakaukau ai no ka mea kaumaha wahie.

O ka papa, hoʻokō ' no ka hapai wahine Yoga mea weliweli pono:

• maoli ka elasticity o nāʻiʻo a me ligaments no ka nahunahu hanau;
• Hoʻoikaika i ka ka spine;
• e hoʻomōhala ana i kekahi kūikawā hanu 'ana i kūpono, me ka i oe hiki me ka nui loa hooluolu aku au i ka hana a me ka haawi;
• wikiwiki ke ola ma hope o ka nahunahu hanau.

Eia hou, a me ke kōkua o kūikawā kino ke hoʻololi malpresentation keiki i loko o ka opu, e hoʻololi i ka leo o ka uterus, a maloko o na mea he nui o na hihia i loko o ka nahunahu hanau.

Fitness no ka hapai wahine

Ma lalo o hola papa i manaoia no ka hapai wahine me ka fitball (nui poepoe), i ka hoʻokō 'ana o ke kulana, e noho ana a moe ana i lalo, e like me Hiking. A pau i ke hoʻololi i ka hoʻoikaika 'i ka hohola ana a me ka Muscle, a ae kokoke mea a pau, koe nae ka hihia o ka mea deviations i hāpai keiki.

Pehea e hana ia?

Na rula ma physical haʻawina no ka hapai wahine i ka ia me ka ole-hapai:

• hana i ka hoʻokō 'ana i loko o ke kakahiaka;
• mai e ia ma luna o ka nele opu, a ma hope o kaʻaiʻana;
• kapa komo i loko o ka malamalama breathable kaʻaʻahu, e pale aku overheating a me ka pilikia o ka maʻule hou ihola nō, hoʻohana hoʻomaha kamaa;
• ʻAʻole e komo i loko o ka pahee kahua hahi (maikaʻi - ma ka laholio moena), e hoʻopau i ka pilikia o ka hewa;
• hana i k ‰ ia.

He aha hiki ole oe ke hana?

He aha ka haʻawina no ka hapai wahine ua papa ia ma kekahi moku'āina o ke ola kino, a, ma kekahi trimester? Aia i ke kanana 'kapu ma:

• luna o ka lio ana;
• waiʻeleu haʻuki - heʻe nalu, wai iaoeo e, ke Galilaia;
• scuba luʻu (no ka mea, o ka pilikia o ka o oxygen pololi);
• lōʻihi-mamao e holo mai ana ;
• hooilo haʻuki (iaoeo e, skating, snowboarding);
• Paikikala;
• hohonu anuenue a me ka deflection;
• o Kepakailiula i (me ka luʻu kai 'ana i loko o ka wai, mai ka kiekie),ʻoi ka neʻe' ana.

E hoʻomanaʻo i ka papa kuhikuhiE mea! Helu ha awina mea maikai wale maʻia a e pōmaikaʻi aiʻoe a me kāu keiki, ina e hoʻokokoke mea akamai.

Mua, kaha me kou kauka, kiʻi i kona apono ana, e komo i loko o kekahi mauʻano o ka haʻuki.

Ka lua, ninoaaeyao wale aeia mai no ka hapai wahie, ia mea,ʻaʻole e pono e holo marathons, a lanakila i ka piko o na mauna, e palekana a me ka makau ole i ka ha awina e.

Apana, mai peretruzhdaetsya i ka manao mua o ka luhi a me ka hana ino ola, lawe i ka wanaao ae.

Ha, he ola i keʻai - he integral hapa o kekahi physical haʻawina, ina paha ia e hola paha 'auʻau' ana, no laila, eʻai hou nā wikamina, ulu ka hua a me ka lau, ka ai a me ka ia, emi carbs, i ka momona, (sodas a me burgers maikaʻi ke hoʻokoe 'ia mai i kaʻai) .

A, o ka papa, e E mau e ka maikai manawa no ka piha hiamoe, no ka mea, a pau na sleepless po ma mua o oe!