Abin da za a iya yin motsa jiki yayin haila

Ba duk 'yan mata bane ko zai yiwu a yi yayin wasanni na wata-wata. Don tallafawa adadi da sautin matan da suka wuce rayuwa mai aiki, halartar ɗakin wasan ko motsa jiki. Kuma menene "kwanakin nan"? A dauki na jiki don horarwa a cikin kwanaki masu mahimmanci mutum ne, kuma galibi shawarar mai horar da mutum ko likitan likitan mata ake bukata. Bari muyi godiya wacce dokokin da kuke buƙata ta tsaya a wasanni yayin haila don kauce wa matsaloli, kuma zaɓi kyakkyawan aiki don horo.

Alamar mara dadi a cikin Red kwanaki

Lokacin da mata ke faruwa a lokacin haila, abubuwan gina jiki sun yi asara da jini, kazalika "kwanakin nan" suna shafar yanayin gaba daya. Abubuwan bayyanar cututtuka na baƙin ciki suna bayyana, an cire daskararre ko kuma ba a cire shi ba a ƙasan ciki, da rauni da ruwa da ruwa da ruwa da nutsuwa.

Shin zai iya yi yayin dacewa da haila

Wasu mata yayin haila suna fuskantar matsaloli a cikin motsi - nauyi mai rauni kuma yana jan kasan ciki, kuma ya damu da kai ko lomit. A wannan yanayin, ana iya kawar da wasanni.

Abin da za a iya yin motsa jiki yayin haila

Wadanne nau'ikan wasanni sun dace ko ba don azuzuwan cikin mahimman kwanaki ba

Yawancin mata na zamani sun san yadda za su kasance kawai tare da alamun pm), amma kuma tare da rashin nasara yayin haila ko a'a, suna sauraron halin sa. Muna ba da raihaki da misalai na tsarkakakke (kuma ba sosai) lodi na wannan lokacin.

Yoga - Asana a gida

Azuzanan Yoga suna da alaƙa da daidaitaccen matsayi ko ma'aunin da ba a iya amfani da su ba, har ma da matsanancin jikin jiki. Abin da yake na gaskiya ne - mai wahala yaga da yawa suna amfani da shi a Yoga, amma a cikin lokacin haila, zaku iya more haske da annashuwa asanas.

Yoga da wasanni marasa ƙarfi suna da kyau a cikin mahimman kwanaki - za su iya yi

Babban abu yayin Yoga aji ba don cutar da tsokoki na ciki ba, kamar yadda zai iya mummunan tasiri sosai. ASUTED AS ADIans yayin haila suma an hana shi, yana da kyau a yi amfani da ƙarancin rikitarwa.

Pilates - Darasi mai sauki don sassauci

Horo a kan Pilates a cikin lokacin haila ba a haramta ba. Kyakkyawan sakamako na wannan fannin zai zama abin da ƙashin ƙashin ƙugu yana ƙaruwa, kuma duk ɓangarorin jikin jikin an jera su a daidai wurin. Wannan yana da tasiri mai amfani akan aikin gabobin ciki.

Sakamakon zaben da aka gudanar za su inganta da wadatar haihuwa da rashin jin daɗin haila. Sabili da haka, muna ba da shawarar in ji da haila don rigakafin bayyanar cututtuka mara kyau da inganta lafiyar mata - har ma a ranar 1st, koda a ranar 4 ga zagaye na 4 na zagaye.

Jogging - nesa nesa don inganta kyautatawa

Gudun yana da wasanni mai amfani, ko da a cikin kwanakin haila. A lokaci guda kuna buƙatar ɗaukar kaya matsakaici da masu ma'ana don rashin cutar da kanku.

Jogging a cikin jinkirin da ya dace yana inganta wurare dabam dabam a fagen kananan ƙashin ƙugu kuma cire tashin hankali. A sakamakon haka, ana samar da masu kare masu karewa, ana kiranta horsassun farin ciki, yanayin ya tashi, wanda yake taimakawa yaƙar damuwa.

Haske mai haske, wasanni masu santsi suna da amfani yayin haila

Yana da daraja zuwa wannan tambayar a hankali, alal misali, kada ku gudu a nesa nesa, kuma sanye da riguna masu kyau na farko ko na biyu na zagayowar.

Shimfiɗa - azuzuwan tsoka

Yawan shimfiɗa tsokoki a lokacin haila zai taimaka wajen haɓaka yaduwar jini, kuma don haɓaka fitar da ruwa mai yawa daga jiki, dole ne a yi aikin motsa jiki a kai a kai.

Dangane da sake dubawa na 'yan mata, a kai a kai yin darasi na yau da kullun, wuce kowane wata ƙasa da jin daɗi. A lokacin zamani m kwanaki, tsokoki na jikin ya zama mafi yawan roba, wanda za'a iya amfani dashi don inganta shimfiɗa. A sakamakon haka, bayan shimfiɗa, mata za su ji daɗi sosai, duka a cikin jirgin sama da ta zahiri.

Shimfiɗa - kayan aikin gida mai amfani

Tsaba ya ƙunshi kowane irin darasi, wannan wasan shine sananne inda aka nufa a cikin masana'antar motsa jiki.

Tsaba yana da sakamako na warkewa kuma yana ba ku damar cimma kyawawan kifin taut. Saboda haka, zaku iya shiga cikin shimfiɗa ko da lokacin haila. Yawancin lokuta suna ba da shawarar shimfidawa a gida, kuma a cikin shari'ar da babu wani ciwo mai zafi a cikin ciki, da cibiyoyin motsa jiki an yarda.

Rawa - jinkirin motsi don inganta cychntt

Cibiyar rawa suna da alaƙa da ɗaukar nauyin wasanni, amma yayin haila nesa da kowane irin dacewa. Zai fi kyau a kewaya da farko a cikin yanayinku don fahimtar ko yana yiwuwa ku je horo na rawa, ko mafi kyawun jinkirta.

Dandalin rawa suna da makoki a cikin dabara tare da kiɗa, duk da haka, akwai alamun santsi da jinkirin rawa mai lalacewa, wanda ya dace da daidaituwa na jini. A sakamakon haka, ƙarin makamashi zai bayyana kuma zafin zai ɓace.

Yin iyo - Matsakaici kaya cikin mahimman kwanaki

A cikin kwanakin farko na zagayowar wata-wata, masu iyo yana kawo wasu rikice-rikice ga mata. Don haka, alal misali, don yin iyo, dole ne a yi amfani da tampons ko kwano.

Wasan iyo da ba da gangan ba a lokacin haila cire tashin hankali, za su iya tsunduma

Azuzuwa masu iyo a cikin wuraren wanka suna iya sauƙaƙe alamun haila, saboda haka zaka iya yi. Koyaya, ba lallai ba ne don yin wannan lokacin da mace take fuskantar zafi, tashin zuciya ko raguwa. An yarda ƙanana da ruwa a cikin wurin waha a cikin wurin haila, amma yana da kyau a yi wannan akan shawarwarin likitan mata, kazalika da yarjejeniya da kocin na mutum don iyo.

Horo a cikin dakin motsa jiki da kuma nazarin 'yan jaridu

Horarwa a cikin dakin motsa jiki yana yiwuwa ne kawai idan mace tana da lokacin lokaci da rashin jin daɗi. Koyaya, ya fi kyau a ƙi horar da ƙarfi yayin haila. Bugu da kari, ba shi da cancanta don shiga cikin famfo Latsa, yayin da yake haɓaka gudana ta jini, wanda zai haifar da raunin zafi.

Horar da matsakaici horo yana taimakawa wajen cire jinin haila daga jiki, amma kar a manta cewa manyan kaya a wannan lokacin suna contraindicated.

Ilimin Jiki a lokacin haila

'Yan mata da yawa sun ƙi yarda da rashin jin daɗi a rayuwar yau da kullun, musamman a ranar farko ta zagaye. Koyaya, ga ƙananan 'yan mata, wannan lokacin ya fi wahala a wannan lokacin, tunda suna jin kunyar cewa ko ilimin na zahiri za a iya yin lokacin haila ko kuma ba zai yiwu ba. Dole ne a duba kowane yanayi na musamman, alal misali, idan yarinyar tana jin mummunan lokacin haila, ba ta tilasta wa wasanni akan ilimin jiki ba.

Fasalin kaya a kan matakai na lokacin haila

Da yawa suna cikin wasanni don rasa nauyi, kuma suna tsoron karya tsarin horo. Kuma don mafi kyawun fahimtar yadda Dalilin ya shafi da-kasancewa, muna iya kan matakan sake zagayo:

Yanayin follicular

Wannan lokaci yana faruwa nan da nan bayan ƙarshen haila kuma yana kusan kimanin makonni biyu, ana nuna shi ta hanyar ƙara yawan abubuwan alfarma a cikin jini. A wannan lokacin, mata suna jin tide da kuma cibiyoyin motsa jiki ko kuma cibiyoyin motsa jiki. A lokacin lokacin ajalin da aka follicular, zai fi kyau a shiga cikin horo, tunda ana dawo da jiki cikin sauri bayan nauyi. A wannan lokaci, mace tana iya shiga wasanni masu ƙarfi (alal misali, Tai-Bo, Crossfit ko Tobate).

Lokaci ovulation

Ovulation yana faruwa a ranar 14 ga zagaye kuma yana kwana 3. A wannan lokacin, kwayoyin mata an shirya don ɗaukar ciki, ana nuna zagaye ta hanyar abubuwan da ke ciki a cikin jini a iyakar Mark. Kuma ko da an kiyaye ku daga ciki, da kuma amfani da ƙwararrun ƙwayoyin cuta ko saka karkatar da aiki da motsa jiki a cikin tsawan tsawan lokaci, da kuma wasanni masu zurfi. Bugu da kari, zaku iya shiga azuzuwan rukuni ko horo mai nauyi, ba da tsokoki da suka wajabun da suka wajaba da ƙananan karya tsakanin hanyoyi.

A cikin tsararren lokaci, zaku iya shiga cikin wasanni daban-daban, ba kowane kaya - suna da amfani

Lokaci mai lutein

Bayan lokacin Ovulation, lokacin lutein yana faruwa, wanda ya ƙare a farkon sake zagayowar gaba. Abubuwan da ke cikin estrogen a cikin jini ya ragu, da progesin yana ƙaruwa. Odnocity ya bayyana, ruwa mai narkewa yana jinkiri. A wannan lokacin, mata sun bayyana alamun bayyanar yanayi, kazalika da ƙara yawan wadatarwa da kuma rage barna. Horo a cikin Lutin na Lutin an wajabta shi ya zama matsakaici a karkashin jagorancin mai horar da mutum, wanda zai tura tsananin ƙarfin don wani yanayi.

Darakumi mara amfani yayin haila

Zuwa yanayin aikin jiki wanda yake cutarwa yayin haila sun haɗa da:

• Yin famfo latsa;
• Motsa jiki da kuma ja-sama, kazalika da kowane irin motsi;
• Ta amfani da hoop na Aerobic da kuma tsananin gudu.

Rifafawa da rashin horo na horo yayin haila

Wasannin yau da kullun yana taimakawa wajen tallafawa tsoka a cikin sauti, haɓaka ayyukan rayuwa da kewayawar jini. Godiya ga horarwa na tsaka-tsaki, tsawon lokacin haila ba shi da raɗaɗi.

Nobbers dauke tebur:

1 Day Yoga, shimfiɗa 2 Day Pilates, Jogging 3 rana jinkirin rawa, yin iyo 4 shimfida, matsakaici a cikin dakin motsa jiki

Dokoki yayin haila don shimfiɗa:

1. Sha ruwa. Yana daga cikin ruwa don lubrication na gidajen abinci, kuma yana taimakawa wajen sarrafa aikin tsokoki a matakin musayar ma'adinai (matakin salula).
2. Ƙungiyoyi yayin haila bai kaifi ba. Zai fi kyau a canza haske "bazara" da juyawa tare da madaidaiciya shimfiɗa, lokacin da kuka isa ga matsanancin shimfiɗa, kun saba da shi na minti 4-5, sannan ku yi ƙoƙarin shimfiɗa kaɗan. Wannan dabarar tana da tasiri.
3. Yi amfani da belts lokacin da baza ku iya isa ga kafafu ba, alal misali, a cikin zama wuri. Zai taimaka wajen kiyaye baya ta madaidaiciya, saboda kafafu suna buƙatar isa ga ciki, kiyaye ɓataccen haske a cikin ƙananan baya. Idan ka kai kan kafafun ka, to sai ka shimfiɗa bayanka, kuma ba zididdiga ba.
4. Kula da gidajen abinci. Misali, a cikin wani hali, ba za ku iya farko jawo ƙafafuna a cikin gwiwa na ba, sannan a yi ƙoƙarin karya shi. Wannan babban nauyi ne ga gidajen abinci.

Fitar da shimfiɗa, kazalika da sauran darasi na jiki, kana buƙatar mai zafi. Ba kwa buƙatar yin wannan idan kun kammala horo na shimfiɗa. Don fara tare da kyakkyawan haske, gudu a kan treadmill na kimanin 5-7 minti, to, sanya wasan motsa jiki na articuls, motsawa da kyau. Idan tsokoki suna "sanyi", zasu iya lalata su cikin sauƙi.

Ba kowane wasa yana da amfani ba idan ya zo kowane wata, don haka ba za ku iya yin abubuwan da ba

A yayin kulawa na wata-wata, kuna buƙatar sadaukar da dukkan tsokoki, kuma ba ƙafafunku kawai ba, kamar yadda wasu 'yan mata suke yi, suna mafarki su zauna a kan igiya. Girmawa na tsokoki da hannu da hannu shine ingantaccen rigakafin lokacin Syndrome, wanda mutane suna wahala daga kwamfuta. Kyakkyawar al'ada - aro aro daga Yoga, wanda ba wai kawai yana ƙara elimitity na tsokoki ba, amma kuma yana da amfani mai amfani a gabobin ciki. Misali, pose "kare kare" ya kafa aikin hanji. Kada ka manta game da karkatarwa da kuma m Rolls a baya - wannan kyakkyawan matattara ne ga kashin baya.

Minise na kayan wasanni a lokacin haila na iya zama karfin zub da jini da tsananin zafin zafin da aka zaɓa ba daidai ba.

A takaice taƙaita tasirin wasanni da mara kyau a lokacin haila.

Sport Sport

Inganta tafiyar matakai na rayuwa

Inganta yanayi

Yana kara sassaucin tsoka

Yana rage ciwon zuciya

M dacewaness

Ya husata da kyau

Inganta zubar jini

Tsokani tashin hankali a kasan ciki

Yana ƙaruwa da tsananin ciwon kai

Azuzuwan wasanni don inganta maharan jini

Yankunan jini mai rauni yana shafar zuciya da sauran gabobi, sanadin abin da yaƙin na iya zama rage yawan sautin jini. A sakamakon haka, atherosclerosis tasowa, thrombosis, wani karin nauyi ne tara, da aikin na zuciya, pancreas da thyroid gland shine yake an gaji da damuwa.

Don hana ci gaban irin wadannan cututtukan, kazalika don inganta munanan jini, yana da kyau a sanya nauyin jiki tare da daidaita aikin jiki. Haske mai haske ko hawan keke ya dace da inganta yaduwar jini, da yoga, shimfiɗa ko shimfiɗa zai taimaka wajen haɓaka elasashen jirgin ruwa.

Shimfiɗa a cikin kwanakin wata-wata yana da amfani ga fitar da jini mai ƙarfi, ana iya yin ta a kowace rana

Shin ina buƙatar canza yanayin motsa jiki

Yanayin horo yayin haila ya kamata a canza, kuma don yin isasshen tsarin saiti, nemi wannan kocin. Wannan lokacin haila a cikin mata yana halin rauni a cikin mata, ciwon kai da rashin jin daɗi a ciki, don haka a wannan lokacin kada a tsunduma cikin ƙarfi ko motsa jiki. Lokacin da haila, muna ba da shawarar shiga cikin wasanni masu haske kuma ba sa ɗaukar ciki. Don haɓaka yanayin gaba ɗaya, an yarda da tafiya da shimfiɗa.

Abin da za a iya yin motsa jiki yayin haila

Yana da amfani mai amfani a Endometriosis a lokacin haila

Endometriosis cuta ce ta mahaifa, wacce ke nuna ta da ci gaban sel na mucous membrane. Na dogon lokaci, masana 'yan majalisar na hana su buga wasanni yayin haila, amma a cewar karatun kwanan nan, matsakaici zasu amfana.

Ba duk aikin da suke amfani da wannan cuta ba, kuma jiki yana buƙatar lokaci don hutawa da kuma sabuntawa. Bayan watanni da yawa na horo, idan yanayin bai lalace ba, zaku iya shiga cikin gaba ɗaya, yayin kallon jihar a cikin layi daya.

Idan mace ta fuskanci wata tambaya ko yana yiwuwa a yi yayin haila, to amsar a bayyane take - komai zai dogara da lafiyar ta. Matsakaici Wasanni a cikin taron cewa yarinyar ta jike da kwanciyar hankali, za su amfana ne: kyakkyawan da zai inganta, yanayi da mahimmanci zai bayyana. Ya kamata a haifa a cikin zuciyar cewa a cikin "kwanakin nan" babu kowane irin wasanni, kuma ya fi kyau a guji horo da manyan kaya. Kuma don tattara isasshen shirin a cikin ranakun haila, musamman shawarci tare da likitan mata da mai horar da mutum.