Kino no ka hapai wahine: 3 Trimester

Au makemake e hoailona oukou pono aku i nā wāhine i loko o ka moku'āina 'ana paha, mai ka hana ana i ka mea hookahi kau o gymnastic kino. Poe akamai i mahelehele au ia laua ma trimesters, i pono lawe i ka mooolelo o ka physiological ano o ka expectant makuwahine, i ke kaʻina o ka hāpai keiki, i ke ano a me ka nui o ka hoʻokō. I mea e malama i kou kino i loko o maikai shape a i ka wā o eiwa mahina maikai kinona, maikaʻi moku'āina o ke ola kino, a laila, hiki wawe ka hoolilo ka nahunahu hanau, au makemake e kaumaha aku ai i kino no ka hapai 3 trimester.

No laila, i loko o kēia wā o ka wahine e holo mai maternity, tummy ua nohoʻOi aʻe aʻOi aʻe, akā, e hana physical hoounauna i hāpai keiki e lilo ana i oi pilikia. Nolaila, ke hele mai e kōkua kūikawā gymnastic poepoe i kapaia o fitball, i ua papahana no ka oluolu, pono ka, hana hoihoi a me ka hoʻoponopono '-i auhele hoʻokō'. Coaches i ekolu 'ano o nā papa ma keia mea poepoe, i uku nānā' ana i ka pahu, i na mea kaua, a me nā'ūhā kīkala a me.

Pehea e hoʻomaka kino no ka hapai 3 trimester? I hoʻomaka me, ua pono ole loa kaumaha paona ma kahi o 1 kg. E noho ma luna o ka poepoe, a lena i kou lima i kekahi manawa no ka 10 manawa kēlā me kēia. Ma hope iho o ia, neʻe i ka papahele, lawe i ka Turkish kulana, kikoo i kou lima, na poohiwi o ka poepoe me kona mau lima, a me ka olalo i ka rhythmically oOeEIAOO ia. Me kēia mau kino e akakaʻi Hoʻoikaika i ka ka pectoral nāʻiʻo a me nā mea kaua.

Kino no ka hapai trimester 3 i papahana no ka'ūhā, a kīkala. Oe Pono e moe ma ka papahele, a i kekahi wāwae ma luna o ka mea poepoe, a laila, e ka mea i hoʻopoepoe momentum a kowali ae ia a hoʻi hou aʻe no ka 1 a me 2 minuke. A laila, e pono e noho ma luna o ka hookoikoi poepoe a me ka wahi wāwae iki lehulehu pelvis i mea e emi i ka haawe. Hands E huki ma umauma pae, a olalo i ka ao ka ka pelvis 10 manawa, mua ma ka pono, a laila, ma ka hema. Inā e haha aku discomfort ka wā e lawelawe mai i kēia hookoikoi, alaila, kau aku i kona lima ma luna o ka poepoe no i hoʻohuiʻia pono.

Ladies mai i poina i ka hookoikoi no ka hapai 3 trimester pono e hana mālie, me ka manawa e neʻe, e pono mua i kēia hui kūkā pū me kou kauka. Ua hoʻomanaʻoʻia ai ia i ke kino ma keia makahiki hiki i uterine leo. Ma ia hihia, ina e manao ke koikoi a me ka eha, a me ke komo ana o ka pana, he mamao nele, e hoole i ka hana gymnastic kino. Oe Pono e ike i ka hiki ole oe komo i loko o physical haʻawina no ka lawa haʻi toxicosis, maʻi maʻi, polyhydramnios, e like me ke alo o ke kahe ana ke koko.

A laila, i ke ano o ka hoʻokō 'oe ke hana no ka hapai nā wāhine? Ma keia hihia ia mea pono e hana hanu kino, a e kōkua i ka Makuakane me ka loaʻeha, a emi ia i ka palena iki. E hoʻomaka i ka hana ma luna o ka diaphragm, no keia wahi i kou lima hema lima ma luna o kou opu, a me ka pololei umauma. Ma keia kulana, oe e lawe i ka hanu nui, a Exhale. Oe Pono e hōʻoia i ka ia ana ke eaʻe wale nō kou'ōpū, akā, i ka pahu e pono paa. Oe Pono e hanu ma ka ihu wale.

Next zaymomsya thoracic hanu. E kau aku i kou lima ma luna o nā kihi, no laila, e nānā i kou mau kuʻekuʻe lima i loko o kekahiʻaoʻao. I ka hanu E e hana ai i na kuʻekuʻe lima slid ma kekahiʻaoʻao, akā, i ka pahu a me ka abdomen ku iho la. Ma hope iho o ia, e ho'āʻo i ka hoʻokō 'kēia, e kapi ana kekahi lima ma luna o kona umauma a me ka' ē aʻe ma luna o kona'ōpū. Oe Pono e hanu ai i inspiratory umauma hoʻokiʻekiʻe, a ua paa i ka'ōpū. It E e kaulana i kēia 'ia paha o nā kino e e hana ai ma kahi o kanakolu minuke, a kiai i kou hanu' ana, e hiki mai hookaulua, no ka mea, nolaila, i ke keiki ke 'ike hypoxia.