Mimba ndi nthawi yaikulu ya kukhala mkazi ndikumufikitsa ku udindo wa amayi. Nthawi ino sikuli koyenera kugona tsiku pabedi, koma mungathe kupeza ntchito yanu yokha. Kuchita maseĊµera olimbitsa thupi kungakhale koga, kugwira ntchito ndi fitball, kuthamanga kwa madzi, kusambira, ndi zina zotero.
Lero, mpira wa gymnastic - fitball - umatsogolera pokonzekera mkazi kubereka, komanso kumuthandiza mawonekedwe ake pa nthawi ya mimba. Kumbukirani, mu trimester yoyamba, muyenera kusamala kwambiri ndi ntchito iliyonse. Kupatulapo ndi anthu omwe ankachita nawo masewera musanayambe mimba.
Kulipira fitball kwa amayi apakati
Zojambulajambula kwa amayi apakati pa fitball, monga maphunziro ena alionse, amayamba ndi kutentha. Ndipotu, tili ndi udindo kwa munthu wamng'ono mkati mwathu ndipo timafunikira kutentha minofu yonse kuti tisapwetekeko pang'ono, misonzi ndi kutambasula. Zing'onozing'ono ngati, kusintha mofulumira kuyenda pang'onopang'ono. Komanso apitenso masokosi, zidendene ndikukwera chidendene mpaka chala. Inu mukhoza kukhala pansi mochuluka kuposa kasanu. Penyani mwakuya kupuma, ziyenera kukhala bata komanso zakuya. Pa nthawi yotenthayi, mutha kupuma mpweya wanu osaposa masekondi atatu pamene mukutha.
Zochita kwa amayi apakati pa fitball
Tiyeni tiyambe ndi zochitika pa fitball kumbuyo. Kuti muchite izi, khalani mwachindunji pa mpira, ndikugwiritsabe chinachake, ndikuyamba kusuntha, kusintha malo kumunsi kumbuyo (kujambula chiwerengero chachisanu ndi chitatu, kutsogolo kumbuyo, kumanzere). Ntchitoyi yachitidwa pafupifupi mphindi khumi tsiku ndi tsiku.
Fitbol pa nthawi yomwe ali ndi mimba ndi kofunika kwa magulu ambiri a minofu. Choncho, pali mndandanda wonse wa machitidwe omwe angathandize amayi amtsogolo kuti alimbikitse minofu ndi miyendo. Ndikuuzeni za zogwira mtima kwambiri. Kotero, kugona kumbuyo kwanu, yikani phazi limodzi pa fitball, yachiwiri kutsanzirani njinga, njira yoyamba, kenako. Sinthani malo a miyendo mopitirira 6-8 kubwereza. Khalani pamalo ovuta, khalani mgugu kumanzere, ndikukweza, onetsetsani kuti mwendo wanu wapansi ukufanana ndi pansi. Mu malo awa, chitani kayendetsedwe ka mapazi mofulumira.
Kulimbitsa minofu ya manja, khalani molunjika pa fitball, onetsetsani kuti m'chiuno sichigwa. Kutenga zitovu mmanja mwanu, kwezani dzanja limodzi kapena mkono wina kuti mugwirizane ndi msinkhu. Kubwereza koteroko mpaka maulendo 10 ndi dzanja lirilonse. Ngati zinakuvutani kuti mukhalebe olimba, ndipo izi zimachitika nthawi zambiri mwezi watha wa mimba, bwerani mpira pang'ono.
Malo oyambirira omwewo, ndi kofunikira kuti mutambasule miyendo yanu ndikudalira pang'ono pang'ono. Dzanja limodzi la ena onse likuika pa ntchafu, nsalu yachiwiri pamphepete pafupifupi madigiri 90. Pochita masewera olimbitsa thupi, pendani ndi kusasuntha gululi. Mutatha kupanga maulendo 8 mpaka 10, yesani dzanja lanu.
Kulipira pa fitball sikuli kovuta kwambiri kulimbitsa ndi minofu ya chifuwa:
- khalani ku Turkey, tengani fitball mmanja mwanu ndipo yesani kuifinya molimba. Pa nthawi yomweyi, sungani zitsulo zanu mofanana. Chitani zobwereza 10-15;
- tsopano ife timakhalanso pa fitball, ife timagwira mmbuyo molunjika, mmanja a osalankhula patsogolo pathu. Timatambasula manja athu kumbali ndi kubwerera ku malo oyamba, onetsetsani kuti zitsulo zanu sizikugwa. Komanso, osabwereza 15.
Mau angapo, tisanapite ku zochitika zina, ndingakonde kudumphira pa fitbole. Kuchita kotereku kungakufooketseni kwambiri njira yothetsera mikangano. N'zotheka kusinthasintha zozizwitsa m'njira zosiyanasiyana, kuyambira kumayambiriro a masitimu, kumatha ndi zizindikiro zomwezo.
Zochita pa fitball pambuyo pa kubala
Monga mumvetsetsa, fitball ndi mpira wamba womwe uli woyenera kwa anthu a msinkhu uliwonse. Choncho, ndizovuta kuti muthane naye atabereka. Choyamba, ngakhale kugwedeza mwanayo akhoza kukhala pa fitbole.
Mwachitsanzo, masewera angapo:
- Ugone pansi pa mpira, womwe udzakhala pansi pa chiuno, manja kumbuyo kwa mutu. Mu malo otere, tembenuzirani thunthu kumanja ndi kumanzere. Musathamangire kulikonse. Izi zimaphunzitsa bwino minofu ya m'mimba;
- kukankhira mmwamba kuchokera pansi, mawondo nthawi yomweyo amaika mpira. Sitikugulira kumbuyo. Pogwiritsa ntchito ndondomeko yotsatirayi, yesetsani kupita pansi kwambiri.
Kawirikawiri, zomwe mumachita panthawi ya pakati, mungazigwiritse ntchito mukatha kubadwa. Chinthu chachikulu ndikuteteza katundu mu thupi lanu.