Atisayen motsa jiki na ruwa ga mata masu ciki

Wadatacce

• Darasi 1
• Darasi 2
• Darasi 3
• Darasi 4
• Babban fa'idodi

Wasu motsa jiki na motsa jiki na ruwa ga mata masu ciki sun haɗa da tafiya, gudu, ɗaga gwiwowi ko shura ƙafafunsu, koyaushe kiyaye jiki a cikin ruwa kuma yawancin mata masu ciki zasu iya yi.

Aikin motsa ruwa, a mafi yawan lokuta, ana nuna shi daga wata 3 na ciki, wanda shine lokacin da haɗarin ɓarin ciki ya ragu kuma, yawanci ana iya yin ta har zuwa ƙarshen ciki, amma kafin fara aikin motsa jiki na ruwa, mace ya kamata ka nemi shawarar likitan mata.

Galibi, mace mai ciki za ta yi amfani da iska mai motsa jiki sau 2 zuwa 3 a mako na tsawon mintina 45, saboda hakan yana haifar da karin motsi na tsokoki da na gabobi, yana taimakawa wajen kiyaye nauyin jiki da daidaito da kuma, taimakawa ci gaban lafiyar jariri da saukaka ayyukan nakuda.

Wasu ayyukan da za a iya yi yayin aji sun haɗa da:

• Darasi 1

Tsaya ka yi tafiya a cikin ruwa, ka riƙe hannayenka daga ruwa a digiri 90 tare da gwiwar hannu kuma ka yi ƙoƙarin haɗuwa da su a gaba

• Darasi 2

Tare da nitsar da jikin cikin ruwan, mace mai ciki zata sanya hannayenta kusa da cinyoyinta kuma ta bude ta rufe hannayenta da wuri-wuri.

• Darasi 3

Mace dole ne ta riƙe a gefen tafkin kuma ta taɓa ƙafafunta da ƙafafunta a cikin ruwa;

• Darasi 4

Gudun cikin ruwa ba tare da barin shafin ba, ɗaga gwiwoyinku zuwa kirjinku

Za'a iya yin atisayen motsa jiki ta ruwa tare da taimakon kayan abu, kamar su shin shin, ko taliyar ruwa, roba ko dumbbells, gwargwadon manufar motsa jiki, kuma amfani da abu a mafi yawan lokuta yana sanya motsa jiki wahala.

Babban fa'idodi

Ruwa aerobics motsa jiki ne wanda yake da babbar fa'ida ga mata masu juna biyu, kamar su:

• Sauƙaƙe kuma yana hana ciwon baya, hakan yana faruwa ne saboda nauyin ciki;
• Na inganta shakatawa ta zahiri da ta hankali, rage damuwa da damuwa;
• Yana ƙarfafa tsokoki, ciki har da tsokoki na perineum, wanda ke da mahimmanci a lokacin haihuwa na al'ada;
• Yana taimaka sarrafa nauyi a cikin dacewa;
• Yana ba da gudummawa ga kwanciyar hankali kuma mai zurfi;
• Inganta wurare dabam dabam, Domin matsayin da aka karɓa a cikin ruwa yana haɓaka dawowar raunin jini;
• Balanceara ma'aunin jiki.

Baya ga waɗannan fa'idodi, gaskiyar cewa ana yin wasan motsa jiki a cikin ruwa, yana sauƙaƙe motsi, saboda akwai jin ƙimar nauyin jiki, ƙari ga rage tasirin a mahaɗan, musamman gwiwoyi.

Kodayake ilimin ruwa na ruwa yana da amfani ga mafi yawan mata masu ciki, amma kuma yana da hasara na haɓaka damar kamuwa da cututtukan fitsari kuma, sabili da haka, yana da mahimmanci a zaɓi ɗakunan wanka da ke yin tsaftace ruwa yau da kullun.

Baya ga motsa jiki, dole ne mace mai ciki ta ci abinci mai kyau wanda ya wadaci bukatunta. Kalli bidiyon don koyon yadda ake cin abinci.