Ngakhale zachilendo izo zingamveke, trimester yachiwiri ndi yoyenera yogwira ntchito kwambiri kuposa yoyamba. Mwezi wachinayi mkaziyo amayamba kuchita bwino, chisangalalo chimatha, mahomoni amadziwika bwino. Kwa amayi apakati pa 2 trimester, yoga iyenera kupitirira malire a gymnastics, kotero kuti mkati mwa miyezi yotsala, ndibwino kuyambitsa kuyenda kwa ziwalo za m'tsogolo.
Maphunziro a Yoga kwa amayi apakati angathe kukhala chipulumutso cha amayi. Yoga ikhoza kuthetsa mpweya wochepa, kutupa, kulimbitsa minofu ndi kutambasula mitsempha, idzapereka mphamvu. Mwa njira, awo omwe amadziŵa kale masewera olimbitsa thupi kapena yoga kwa amayi apakati amadziwa kuti mu malo awa, zochita sizingatope, koma mosiyana, zimalimbikitsa.
Yabwino kwambiri yoga ya yoga kwa amayi apakati ndi "cat". Zosintha za m'chiuno, chitukuko cha msana, chomwe chiyenera kusintha kwa katundu wochulukirapo - izi ndizo zomwe mukusowa pakalipano.
Musayese kugwiritsa ntchito maopaleshoni a yoga kwa amayi apakati monga zolimbitsa thupi. Pa sabata lachisanu ndi chiwiri, phindu lolemera limayambika ndipo amayi ambiri, mosiyana ndi chizoloŵezi chawo, amayesa kudzipangira okha kuti apititse kulemera kwake. Kumbukirani: mu malo awa muyenera kuchita bwino mumakhala bwino, mukukhala ndi thanzi labwino, ndipo palibe chomwe mungachite, musagwiritse ntchito zomwe sindingathe.
Zochita
- Kuimirira - kutuluka kwatambasulika, pakhosi likupita patsogolo, matako amatha, manja, mutu ndi chifuwa zimatembenuzidwa kumanja. Timabwereranso manja, palmu. Pangani chitembenuzi choyenera, tambasulani dzanja mmbuyo ndi mmwamba. Tembenuzani inhalation, ndikukweza chifuwa, pakati pomwe timabwerera kutuluka.
- Mphepete imatambasula, nkhonozi zimayambidwira patsogolo, chifuwa chimayambitsidwa ndi inhalation. Timatambasula dzanja, kutembenuza manja athu mmwamba ndi pansi - dzanja lamanja likuyang'ana kumwamba, dzanja lamanzere - pansi, ndiye titembenuza mutu ndikusintha manja. Pachifukwa ichi, tambasulani manja kumbali, zala ngati momwe mungathere, mutembenuze mbali za m'mapewa.
- Kutsekedwa kwapambuyo - kutambasulidwa ndi msana, matako atsekedwa. Timagwadira kumanja, timatsikira kumanja kudzanja lamanja, ndikukweza kamera lakumanzere. Kutuluka kwapakati kuli pakati, inhalation imakhala yovuta.
- Tambani minofu yaikulu ya pectoral - chifukwa ichi muyenera kutenga dzanja lanu kuti muwathandize. Tembenuzani thupi kutali ndi chithandizo chathu, kutsogolo kwa chifuwa, chifuwa chachikulu. Timapuma mimba. Timasintha dzanja ndi kubwereza zochitikazo.
- Miyendo ndi yayitali, mapazi kunja pansi pa 45⁰, imatuluka, pamphuno timayenda pamapazi. Timachotsa pakhosi, thupi limathamanga patsogolo - timakwera.
- Mapikowa ndi mwendo wakutsogolo kutsogolo, kumanzere kumbuyo. Finyani matako ndikudyetsa pepala pamtunda - tambani kumbuyo pa ntchafu. Kutambasula kumene timachita pa mpweya.
- Ikani palu pansi pansi, penyani kumbuyo kwa phazi, mutulutse kunja ndikugwirako pala zala.
- Chitani masewera olimbitsa thupi. 6 ndi 7 pa mwendo wachiwiri.
- Miyendo ndi yayikulu kuposa mapewa, timayimitsa kumanzere, timakonza mapewa pakati, timayendetsa matako, timatenga mapewa mmbuyo ndi pansi. Timagwedeza chikwangwani ndikukankhira ku chiuno, ndikukweza chifuwa. Timatambasula dzanja lamanja mmwamba, timachotsa mmutu ndi mutu. Timatembenukira kumbali inayo.
- Kuyenda kwakukulu - ndi manja a manja timatunga mchiuno mkati, kumbuyo kumtunda kulibe, osapindika. Miyendo yaying'ono yokhala ndi chikwama, timayenda kuchokera pachifuwa. Mphepete yomweyo ndi yabwino kupanga khoma kapena chithandizo.
- Mapazi ali kutalika kwa phewa, kufanana, manja pamodzi, mitengo ya palmu yokhudzana. Timagwedezeka, kugwadira mawondo, kukoketsa pakhosi, kubwezera thupi.
- Kuchokera m'mbuyo yam'mbuyo, kukumana pakati pa mapazi, ngati n'kotheka, mapazi ndi ofanana, zigoba zimamera kuchokera mkati. Timatsegula chifuwa, timakhala malo abwino.
- Timayika miyendo yathu ku Turkey, tikuyang'ana kutsogolo, matako ataliatali kwambiri. Pa kutuluka kunja timathamangira patsogolo, manja amakhala pansi. Timasintha malo a miyendo ndikubwerezabwereza.
- Kukweza mapepala ndi kuchita masewera Kegel - kugona pansi, manja pambali, mapazi pambali pa mapewa. Timakweza mapepala, timabowo ndikukakamiza pansi pake. Pambuyo pa miyezi isanu ndi umodzi ya mimba, zochitikazi zingathe kuchitidwa pazinayi zonse (ngati ziri kumbuyo kusasunthika) - timalowetsanso kukweza "mphaka" wa pelvic. Timayimilira pazinayi zonse, timayang'ana kumbuyo kwathu poti tizilombo toyamwa.