I-Aquagym ilungele abesifazane abakhulelwe. I-prenatal aquagym ihlanganisa ndawonye imisebenzi yasemanzini ehlukene ongayenza kuma-trimesters ama-3 wokukhulelwa. Ungaqhubeka nokudlala imidlalo ngesikhathi ukhulelwe ngoba i-water aerobics iyindlela enhle kunokugijima, i-aerobics, imidlalo eyingozi kanye nokulwa. Njalo thola iseluleko kudokotela wakho wezifo zabesifazane noma umbelethisi wakho ngaphambi kokuba uqale kabusha umdlalo ngemva kokubeletha.

I-Aquagym iye yahlukahluka kakhulu eminyakeni yamuva nje. Izifundo eziningi zesimanje ezifana ne-Zumba emanzini, ukuhamba ngebhayisikili emanzini “i-aquaspinning”, noma ngisho nokugijima emanzini “i-aquajogging” iye yavela. Lezi zifundo zijabulisa kakhulu, zigqwayiziwe, futhi zingenziwa ngokuphepha okuphelele. Ilungele abesifazane abakhulelwe.

Uma uzuza kakhulu ku-Archimedean push, umzimba wakho ubalula futhi ukhululeke kakhudlwana ukunyakaza. Ingasaphathwa ukuthi awukho umthelela emalungeni.

Yazisa uthisha we-aquagym ngokukhulelwa kwakho, gwema ukuphelelwa umoya, nokukhuphuka ngokushesha kwamadolo okubeka umthwalo omkhulu ku-rectus abdominis, imisipha engaphezulu yesisu.

Ungaqala noma uqhubeke ne-aqua aerobics lapho ukhulelwe. Inzuzo ye-prenatal aquagym yimisebenzi yayo eminingi. Ungashintsha usuka kwenye uye kwenye, futhi uguqule ubumnandi uma ichibi lakho noma isikhungo sasemanzini sinikeza eziningana.

Yiziphi izinzuzo ze-aerobics yamanzi ngesikhathi sokukhulelwa?

• iphumule ngamanzi kanye ne-lymphatic drainage;
• anti-stress;
• anti-nausea;
• uzizwe ulula futhi unyakaze kalula;
• ikhulula noma ivimbele umuzwa wemilenze esindayo kanye ne-edema;
• anti cellulite;
• mhlawumbe zijwayeze ngisho nalapho isifo sikashukela sokukhulelwa;
• akukho umthelela emathanjeni nasemalungeni;
• iqinisa imithambo yenhliziyo, i-cardio-respiratory kanye ne-muscular systems: yonke imisipha yomzimba iyabizwa;
• igcina isimo;
• ilungiselela ukubeletha okulula nokusheshayo;

Kusukela ekuqaleni kokukhulelwa kwakho, ungaqala uhlelo lokuqeqeshwa kwe-aqua aerobics ongaluqhubeka kuze kube ukubeletha, uma ukukhulelwa kwakho kuhamba kahle. I-Water aerobics iwumdlalo ophelele phakathi nokukhulelwa.

Kodwa-ke, njengoba ukumelana kwamanzi kwenza izivivinyo zibe nzima kakhulu, lalela umzimba wakho futhi uhloniphe umfutho onconywa kwabesifazane abakhulelwe, noma imiyalelo kathisha.

Ku-3rd trimester yokukhulelwa, uma uzizwa "ukhukhumele", imilenze enzima, evuvukalayo, ebuhlungu emuva noma ubuhlungu be-pelvic, i-aerobics yamanzi ikulungele manje. Ngisho noma kule trimester yokugcina unesisindo esengeziwe sokuhamba, futhi amajika akho adala ukumelana okwengeziwe.

Isibonelo esilula seseshini ye-prenatal aquagym: i-aquaforme

Lezi zivivinyo zenziwa emanzini angashoni, ngejakhethi yokuphila noma ngaphandle kwayo noma ibhande le-flotation, ngenkathi umile ulinganise amahlombe akho nobuso bamanzi. Ungenza amaseshini ukusuka emaminithini ayi-10 kuye ehoreni eli-1 kuye ngefomu lakho.

Ukuhamba emanzini noma emanzini

Yenza lezi zivivinyo ezilandelayo emanzini angashoni lapho izinyawo zakho zikhona, uma ungakhululekile ngomshini wokuntanta.

1. Hamba uye phambili, ushwiba izingalo zakho ngokwemvelo (5 imiz);
2. Hamba ubheke emaceleni (imizuzu emi-5): uye emuva naphambili ngaphandle kokubheka emuva;
3. Ukuhlafuna emuva (5 imiz);
4. Hamba uhambe uye phambili, bese ubuya ngokuhamba uhlehle, (5 imiz);
5. Nethezeka emanzini;

Ungakwazi ukwandisa noma unciphise isikhathi sokuzivocavoca ngakunye. Ungathatha imizuzwana engu-5-10 yokuphumula phakathi kokuzivocavoca ngakunye, kuye ngesimo sakho somzimba.

Khumbula ukuzimanzisa kahle.

I-Aquagym ingaqalwa kabusha emavikini angu-4 ngemva kokubeletha. Ngaphambili, umlomo wesibeletho awukavalwa kahle futhi kunengozi yokutheleleka, ikakhulukazi emachibini okubhukuda omphakathi. Ukwengeza, kusukela emavikini angu-4, ungaphinda uqalise ukuvivinya umzimba kokuqinisa imisipha inqobo nje uma uphinde wafundisa i-perineum, kanye ne-transverse (imisipha ejulile ye-pelvis nesisu).

Uma kwenzeka ukuhlinzwa, qiniseka ukuthi igebe ku-rectus abdominis (imisipha yesisu esiphezulu: i-chocolate bar) iphulukisiwe, ukuze ugweme i-hernia. Qinisekisa ukuthi usebenza ngaphansi komkhawulo wobuhlungu uma ingekho i-rectus diastasis (igebe phakathi kwemisipha ye-rectus emugqeni omhlophe). Yeka ukuzivocavoca uma uzwa ubuhlungu bezibazi.

I-Aquagym wumdlalo okhulelwe ongawenza ngesikhathi sokukhulelwa kwakho ngemuva kokubonana nodokotela wakho wezifo zabesifazane noma umbelethisi.