exercise for pregnant mothers

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TAMANG EHERSISYOPARA SA MGA BUNTIS

REGINE FRANZ O. CAGUICLA

NDP

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PAALALA

• Magsuot ng komportableng damit at sapatos.

•

Mag-WARM-UP muna sa pamamagitan ngpaglalakad.

• Siguraduhing nasa tamang posisyon atbalanse ang katawan.

• Mainam na may kasama sa pag-eehersisyo.

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TANDAAN• Bawal Mag-Eherss!" kung ikaw ay

• May mababa o mataas na presyon ngdugo.

• May sakit sa baga o puso.

• Nakunan!mahina ang kapit ng bata sasinapupunan "pagdurugo#.

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#AL$ING• A%g &aglala'a( a!

%a'a'a)awas "%a'a'a&ag&a%a*l *a+a%g*+)a%g sa +ga ),%*s.Nawasa% %*" a%g &ag(ag(ag%g +ga *a)a sa )a* )a%g)ahag %g 'a*awa%.

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#AL$ING

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SUAT

•

P%a**)a! " &%alala'as%*" a%g +ga 'ala+%a%/+,s0le1 sa h*a2 &,we*2

a* &,wer*a ,&a%g+ala)as %g +aa!"s a*+a)ls a%g sa%gg"l.

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SUAT

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SUAT

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PEL3IC

STRETCH• T,+,*,l"%g *" %a

+a),'sa% " l,+awa'a%g (araa%a% %gsa%gg"l &ara sa +a)lsa* lg*as %a&a%ga%ga%a'.

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PEL3IC

STRETCH

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PEL3IC YOGA

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BAC$ STRETCH

• Ma%a+ %a eherss!" *",&a%g +al,%asa% a%gsa'* %g l'"( (ala %g

&ag),),%*s.

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BAC$ STRETCH

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LO#ER BAC$

STRETCH

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UPPER BAC$

STRECTH

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