Mekhoa e metle ea ho ikoetlisa e 7 eo u ka e etsang nakong ea bokhachane

Litaba

• 1. Tsamaea
• 2. Leseli le matha
• 3. Pilates
• 4. Metsi aerobics
• 5. Ho ikoetlisa ka baesekele
• 6. Otlolla
• 7. Koetliso ea boima bo bobebe
• Boikoetliso bo eletsoa khahlano le nakong ea bokhachane
• Mokhoa oa ho boloka boima bo nepahetseng nakong ea bokhachane

Mesebetsi e metle ka ho fetisisa e ka etsoang nakong ea bokhachane ke ho tsamaea kapa ho ikotlolla, mohlala, kaha li thusa ho fokotsa khatello ea maikutlo, ho loantša matšoenyeho le ho eketsa boitšepo. Leha ho le joalo, tloaelo ea ho ikoetlisa nakong ea bokhachane e lokela ho etsoa feela tlasa tataiso ea bongaka, hobane maemong a mang ha ba khothaletsoe, joalo ka ha ho na le lekhalo la placenta le bokhachane bo kotsi.

Boikoetliso bo ka qalisoa nakong efe kapa efe ea bokhachane mme bo ka etsoa ho fihlela qetellong ea bokhachane, e le thuso ho tsamaisa mosebetsi o tloaelehileng le ho khutlela boima bo loketseng kamora ho pepa.

Basali ba neng ba phela bophelo ba ho lula fatše ba lokela ho khetha boikoetliso bo bobebe, mme haholoholo ka metsing. Ba tloaetseng ho ikoetlisa ba lokela ho fokotsa morethetho oa bona e le hore ba se ke ba lematsa lesea.

Mehlala e metle ea boikoetliso ba ho ikoetlisa ke:

1. Tsamaea

E loketse basali ba neng ba lula fatše pele ba ima. Liaparo tse bobebe le tse rekeretsoeng le liteki tse nang le mosamo o motle li lokela ho sebelisoa ho thibela likotsi le ho noa metsi a mangata ho qoba ho felloa ke metsi. U ka tsamaea makhetlo a 3 ho isa ho a 5 ka beke nakong eo letsatsi le seng matla haholo. Bona boikoetliso bo botle ba basali ba bakhachane.

2. Leseli le matha

E bonts'itsoe ho ba seng ba ikoetlisitse pele ba ima. E ka etsoa nakong ea likhoeli tse 9 tsa bokhachane, makhetlo a 3 ka beke, bakeng sa metsotso e 30, empa kamehla ka matla a tlase, o lula o hlompha morethetho oa hau.

3. Pilates

E ntlafatsa ho hema, ho otla ha pelo, ho otlolla le ho matlafatsa mesifa ebile e ntle bakeng sa ho ema hantle. E ka sebelisoa makhetlo a 2 kapa a mararo ka beke. Bona: Boikoetliso ba Pilates bakeng sa bakhachane ba 6.

4. Metsi aerobics

E bontšoa le bakeng sa basali ba neng ba lutse pele ba ima 'me ba ka etsoa nakong ea likhoeli tse 9 tsa bokhachane. E fokotsa bohloko maotong le mokokotlong, hape le ho ruruha maotong. E ka etsoa makhetlo a 2 ho isa ho a mane ka beke.

5. Ho ikoetlisa ka baesekele

E ka etsoa nakong ea li-trimesters tse peli tsa pele tsa bokhachane, matsatsi a 3 ho isa ho a mahlano ka beke. Motho o tlameha ho ela hloko ho otla ha pelo, a sa feteng 140 bpm mme a shebe haeba mofufutso o fetelletse. Boholo ba mpa qetellong ea bokhachane bo ka thatafalletsa ho etsa ketsahalo ena.

6. Otlolla

Tsena li ka etsoa letsatsi le letsatsi ho fihlela tsoalo, ekaba u lutse kapa u na le boiphihlelo. U ka qala ka ho otlolla bobebe, 'me ha mosali a ntse a thatafala, mathata a otlollang a tla eketseha. Bona: Ho ikoetlisa ha o le moimana.

Ho etsa bonnete ba hore o ikoetlisa ka mokhoa o sireletsehileng, ho bohlokoa ho ba le tataiso le tlhokomelo ea setsebi sa thuto ea 'mele le tumello ea ngaka e etsang tlhokomelo ea bakhachane. Haeba mokhachane a e-na le matšoao a sa thabiseng a kang bohloko ba mpeng, ho tsoa mali kapa ho lahleheloa ke mali ka botšehaling, ha a ntse a ikoetlisa kapa lihora tse 'maloa ka mor'a sehlopha o lokela ho batla thuso ea bongaka.

7. Koetliso ea boima bo bobebe

Bakhachane ba seng ba ntse ba ikoetlisitse ka boima ba 'mele pele ba ima le ba nang le boemo bo botle ba' mele, ba ka ikoetlisa, leha ho le joalo, matla a boikoetliso a lokela ho fokotsoa, ​​ho fokotsa litekanyo bonyane halofo, ho qoba ho imetsa mokokotlo. mangole, maqaqailana le mokatong oa pelvic.

Boikoetliso bo eletsoa khahlano le nakong ea bokhachane

Boikoetliso bo matla ha boa lokela ho etsoa nakong ea bokhachane hobane bo ka baka bohloko kapa ba lematsa lesea. Mehlala e meng ea boikoetliso bo hanetsoeng nakong ea bokhachane ke:

• Boikoetliso ba mpeng;
• Libakeng tse phahameng;
• Seo se kenyelletsa lintoa tse kang jiu-jitsu kapa ho tlola, joalo ka lihlopha tsa ho tlola;
• Lipapali tsa bolo joaloka bolo ea maoto, volleyball kapa basketball;
• Ho matha ka thata;
• Baesekele, likhoeling tsa ho qetela tsa bokhachane;
• Ho haha ​​'mele o boima.

Ho ikoetlisa ho boetse hoa nyahamisoa ha mosali a tlameha ho phomola, tlasa tataiso ea bongaka le ha placenta e koetsoe. Haeba ho na le pelaelo, ikopanye le ngaka ea pelehi. Bona nako ea ho emisa ho ikoetlisa nakong ea bokhachane.

Mokhoa oa ho boloka boima bo nepahetseng nakong ea bokhachane

Boikoetliso bo thusa ho boloka boima bo nepahetseng nakong ea bokhachane. Kenya lintlha tsa hau mona ho fumana hore na o nona hantle kapa o hloka ho ikoetlisa haholoanyane:

Tlhokomeliso: Calculator ena ha e tšoanelehe bakeng sa bokhachane bo bongata.

Bona hape mokhoa oa ho boloka boima bo nepahetseng videong ena: