Kufamba kudzidziswa kwevakadzi vane nhumbu
Zvemukati
- Zvakanakira kufamba mukuzvitakura
- Kufamba chirongwa chevakadzi vane nhumbu
- Famba chirongwa cheKota yekutanga
- 2nd Quarter yekufamba chirongwa
- Kufamba Chirongwa cheKota yechitatu
Kudzidziswa uku kwekufamba kwevakadzi vane nhumbu kunogona kuteverwa nevakadzi vatambi kana kugara pasi uye, kazhinji, kunogona kuitwa panguva yese yepamuviri. Muchirongwa ichi, zvinokurudzirwa kufamba pakati pemaminitsi gumi nemashanu nemakumi mana pazuva, kanokwana katatu kana kashanu pasvondo, asi zvakakosha kuti ubvunze chiremba anozvara usati watanga kufamba.
Kazhinji, mukadzi ane nhumbu anofanirwa kufamba kwenguva pfupi uye nekufamba zvishoma, mumwedzi yekutanga yekubata, nekuda kwenjodzi yekuwedzera kwekuparara uye, panopera nhumbu, nekuda kwekusagadzikana kunounzwa nevhoriyamu redumbu mukadzi.
Kufamba kunobatsirawo vakadzi vane nhumbu kuchengetedza huremu hwavo hwakanaka. Isa ruzivo rwako kuti uongorore wega:
Zvakanakira kufamba mukuzvitakura
Kufamba ndechimwe cheakanakisa kurovedza kwevakadzi vane nhumbu, nekuti:
- Zvinobatsira kusaisa zvakanyanya pamuviri;
- Hairemedzeri mabvi uye majoini majoini;
- Inodzivirira kuzvimba kwemakumbo;
- Iyo inovandudza mwero nekuti inosimbisa mhasuru, kunyanya chiuno nemakumbo.
Kufamba kunobatsirawo vakadzi vane nhumbu kuchengetedza huremu hwavo hwakanaka. Isa ruzivo rwako kuti uongorore wega:
Attention: Iyi Calculator haina kukodzera kune dzakawanda nhumbu.
Kugara uchirovedza muviri panguva yepamuviri zvakare kunobatsira zvakajairika kuburitsa. Ona mimwe mienzaniso yekurovedza muviri mu: Maekisesaizi kuita kuti kuve nekuzvarwa kwakanaka.
Kufamba chirongwa chevakadzi vane nhumbu
Kudzidziswa kwekufamba kunogona kuitirwa panze kana pane yekutsika uye yakawanda yenguva iyo inofanirwa kuitiswa panguva yese yepamuviri, kuchinjika pakati penguva yekufamba zvishoma uye nekukurumidza kufamba.
O tNguva yekufamba inofanirwa kusiyanisa pakati pemaminetsi gumi nemashanu nemakumi mana uye inofanirwa kuchinjirwa kumwedzi wepamuviri pane mukadzi ane nhumbu. Nekudaro, iro zano rinofanirwa kuremekedza:
- Mwenje wechiedza: iyo nhanho inofanirwa kuve inononoka, inoenderana ingangoita 4 km / h pachitsiko uye, inoshanda kudziisa muviri uye kugadzirira mhasuru nemajoini uye kubatsira muviri kupora mushure mekuedza;
- Nhanho yepakati: nhanho yemukadzi ane nhumbu inogona kusiyanisa pakati pe5 kusvika 6 km / h, ichibvumira kutaura zvakasununguka pasina kufema.
Asati uye mushure mekufamba, mukadzi ane nhumbu anogona kuita kurovedza muviri, kunyanya kwemakumbo nehudyu izvo zvinogona kuratidzwa nemudzidzisi wemujimu. Ona mimwe mienzaniso mu: Kutambanudza zviitwa pakubata.
Famba chirongwa cheKota yekutanga
Panguva ino, mukadzi ane nhumbu anokwanisa kusangana nekusvotwa uye kurutsa, uyezve ane njodzi yakanyanya yekubva pamuviri, izvo zvinogona kudzikisira chishuwo chekurovedza muviri. Naizvozvo, mukadzi anofanira kufamba, asi anofanira kuramba achifamba zvishoma, achifamba ka2 kusvika katatu pavhiki kwemaminetsi gumi nemashanu kusvika makumi matatu, zvirinani kunze, munzvimbo ine runyararo nerunyararo.
2nd Quarter yekufamba chirongwa
Mune yechipiri trimester yepamuviri, mukadzi ane nhumbu anofanirwa kuwedzera zvishoma nezvishoma nguva yekufamba uye nhamba yenguva dzaanofamba pasvondo, kubva pa3 kusvika ku5 nguva. Kutevera chirongwa chekufamba chevakadzi vane nhumbu panguva ino yekuzvitakura.
| Vhiki yekubata | Kudzidziswa | Zviratidzo |
| 13 vhiki | 20 min Mon | Wed | Fri | 5 min mwenje + 10 min zvine mwero + 5 min mwenje |
| 14th vhiki | 20 min Mon | Wed | Fri | Zuva | 5 min mwenje + 10 min zvine mwero + 5 min mwenje |
| 15 kusvika 16 vhiki | 20 min Mon | Wed | Fri | Sat | Zuva | 5 min mwenje + 10 min zvine mwero + 5 min mwenje |
| 17 kusvika 18 vhiki | 25 min Mon | Wed | Fri | Zuva | 5 min mwenje + 15 min zvine mwero + 5 min mwenje |
| 19 - 20 vhiki | 30 min Mon | Tue | Wed | Sat | Zuva | 5 min mwenje + 20 min zvine mwero + 5 min mwenje |
| 21 kusvika 22nd vhiki | 35 min Mon | Tue | Wed | Fri | | 5 min mwenje + 25 min zvine mwero + 5 min mwenje |
| 23rd kusvika 24 vhiki | 40 min Mon | Tue | Fri | Sat | Zuva | 5 min mwenje + 30 min zvine mwero + 5 min mwenje |
Muchiitiko chekuti mukadzi akazvitakura anoona zvichinetsa kutevedzera chirongwa ichi, anofanira kudzora maminetsi mashanu ekudzidziswa vhiki rega rega.
Kufamba Chirongwa cheKota yechitatu
Mune 3 trimester, mukadzi ane nhumbu anofanirwa kudzikisa nguva yekufamba, sezvazviri panguva ino kuti kurwadziwa kwemusana kunowedzera nekuda kwekuwedzera kwedumbu, zvichikonzera kusagadzikana kukuru. Nenzira iyi, mukadzi ane nhumbu anogona kushandisa chirongwa chinotevera:
| Vhiki yekubata | Kudzidziswa | Zviratidzo |
| 25 kusvika 28 vhiki | 30 min Mon | Tue | Wed | Sat | Zuva | 5 min mwenje + 20 min zvine mwero + 5 min mwenje |
| 29th kusvika 32nd vhiki | 25 min Mon | Wed | Fri | Zuva | 5 min mwenje + 15 min zvine mwero + 5 min mwenje |
| 33rd kusvika 35th vhiki | 20 min Mon | Wed | Fri | Zuva | 5 min mwenje + 10 min zvine mwero + 5 min mwenje |
| 36 kusvika pa37 vhiki | 15 min tue | wed | bonde | zuva | 3 min mwenje + 9 min zvine mwero + 3 min mwenje |
| 38th kusvika 40th vhiki | 15 min tue | thu | akagara | | 3 min mwenje + 9 min zvine mwero + 3 min mwenje |
Kuti uchengetedze nhumbu ine hutano, mukadzi ane nhumbu, pamusoro pekufamba, anofanirwa kuchengetedza kudya kwakaringana. Tarisa vhidhiyo kune mamwe matipi.
Ziva zvakare zvimwe zviitwa zvinogona kuitwa nemukadzi ane nhumbu:
- Mvura maekisesaizi maekisesaizi evakadzi vane nhumbu
Vanogona vakadzi vane nhumbu kuita uremu kudzidziswa?
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