Madadi game da rayuwa bayan haihuwar yaro yana kula da mata ta hanyar mamaki: yadda za a ware lokaci don kanka? Likitocin ba da shawara na gaye na gaye - motsa jiki, inda yaranka zai zama mahaukaci a maimakon dumbbells. Za'a iya yin horo a gida, yin darasi a cikin tazara tsakanin harkokin cikin gida. Bari mu ci gaba?
Motsa jiki. Tafiya a kan tabo
Kafin horo, yi madaurin motsa jiki - gangara zuwa ga, madauwari na waje tare da hannu-baya da hagu da hagu, dumama hannu da goge. Theauki yaro zuwa hannu, juya baya ga kanka. Hannu ɗaya yana riƙe da yaro a ƙarƙashin linzamin kwamfuta, ɗayan yana tsakanin kafafu. Tsaya a gaban madubi - don haka ɗan zai ga tunaninsa ya yi murmushi a gare shi, kuma zaka iya yin daidai da darasi. Fara tafiya a wuri, sannan ɗauki matakai gaba, zaku iya dan kadan squat lokacin ci gaba. Da zaran kun ji cewa ya zama ɗan zafi kuma bugun jini yana da yawa, fara yin motsa jiki.
Yana da mahimmanci a biya lokacin dumama.
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Motsa jiki 1. Squatting a Motsi
Darasi ya ƙunshi tsokoki na kafafu da gindi, ba zai ba ka damar kula da bugun jini a cikin kewayon horo. Energotown squats, don haka ya kamata a yi a farkon motsa jiki. Tsaya a kan tabo, rufe kafafu, ci gaba da yaro, kamar yadda yayin motsa jiki. Yi mataki daidai, kafafu suna da yawa fiye da kafadu, da squat zuwa matakin lokacin da kwatangwalo ke daidai da ƙasa, to, sanya kafa na hagu. Hakanan, yi motsa jiki a gefen hagu, yana yin mataki tare da ƙafafun hagu na. Maimaita a cikin hanyoyin 2-3 zuwa 10-15 squats. Dakatar da yin motsa jiki lokacin da kuka ji cewa mun gaji.
Jariri zai yi farin ciki ga sabon gogewa
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Motsa 2 Rasa Hannun Sama
Darasi ya ƙunshi tsokoki na hannaye, baya da kirji. Tsayawa daidai, ƙafafu a fadin kafada. Rike yaranku da hannayen biyu a ƙarƙashin linzamin kwamfuta, an tsallake hannun. Haihuwar yara, ba lada. Maimaita a cikin sau 2-3 sau 10-15 sau. Sai a lullube da yaran da kai a hannun dulki. Yaro a wannan matsayi. Ku ɗaga hannu, a daidaita su. Yawan hanyoyin da maimaitawa iri daya ne.
Hannun Hannun zai taimaka ƙarfafa baya
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Motsa jiki 3. Daidaitawar Jiki
Motsa jiki ya ƙunshi tsokoki da kafafu. Tsayawa daidai, ƙafafu a fadin kafada. Zai fi kyau juya hanyoyin zuwa madubi don sarrafa daidaiton dabarun kisa. A hannu daya yana riƙe yaran a ƙarƙashin linzamin kwamfuta, ɗayan yana tsakanin kafafu, kamar yadda lokacin dumi-up. A nanuke kai tsaye jingina ga daidaici na baya tare da bene, to, koma zuwa farkon farawa. Maimaita a cikin sau 2-3 sau 10-15 sau.
Yaron zai yi dariya da ƙarfi tare da tunani a cikin madubi
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Motsa jiki 4. Gudun zuwa dama
Darasi ya ƙunshi tsokoki na 'yan jaridu da baya. Tsayawa daidai, ƙafafu a fadin kafada. Hannu ɗaya yana riƙe da yaro a ƙarƙashin linzamin kwamfuta, ɗayan yana tsakanin kafafu. Kamar hagu na hagu, yana ɗan hutu a farkon farawa. Motsa aiki a hankali don yin aiki da tsokoki da kyau kuma kada ku rikitar da yaron. Maimaita a cikin sau 2-3 sau 10-15 sau.
Motsa jiki 5. Yana sassauki shari'ar tana kwance
Darasi ya ƙunshi tsokoki na manema labarai. Kwanta a kasa a baya, sanya rub horo ko apid. Tanƙwara kafafu a gwiwoyi, ƙafafun sun huta a ƙasa. Idan jaririn ya riga ya zauna, to, ganima don saka shi a ciki na don haka sai bayan jariri ya dogara da ƙafafunku. Idan har yanzu yaro ba ya zaune, to, sa shi tare da ciki a jikin ku, fuskarka a gare ku. A cikin lokuta biyu, riƙe yaron da hannayen biyu. Kunna 'yan jaridu, lanƙwasa gajiya. Maimaita a cikin sau 2-3 sau 10-15 sau. Bi motsi na gidaje: sining spick a cikin dama da hagu. Yawan hanyoyin da maimaitawa iri daya ne.
Kunna latsa don ƙarfafa ciki
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Hitch. Kuɗuci
A karshen wurin motsa jiki muna ba da shawara 5-7 a minti don biyan alamomi don cire tashin hankali daga tsokoki. Sanya jaririn a cikin bukka. Zauna a kan rug da ambaton kafafunku a gabanka - zaren zuwa safa. Sa'an nan kuma nutsar ƙafafu zuwa ga tarnaƙi da shimfiɗa kowane kafa a madadin, yana kiyaye mai santsi baya. Squat ƙafafun ƙafa da motsa kafafu zuwa ƙashin ƙugu - saka gwiwoyinku zuwa jiki kuma ku ci gaba. A daidai wannan matsayi, ɗauki gangara ga ɓangarorin. Bayan shimfiɗa, shimfiɗa a kan rug, kuma kuyi kwanciya a wannan matsayin tare da rufe idanun 2-3 minti.
Babban abu a cikin horo shine yanayi mai kyau da kuma kasancewa tare da yaranku. Zai yuwu a fara lokacin da yaron ya juya watanni 3-4, a baya ya nemi a gabatar da shi tare da likitan mata da na yara. Yayin da yaron yayi girma, nauyinsa zai karu, saboda haka, zaku iya tayar da kaya, karfafawa tsokoki.