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PDF Sap Senam Hamil Trimester Compress
PDF Sap Senam Hamil Trimester Compress
JCXPXPM FI@N4
A`ifbpfa ?
X@MKB NKBCI
Xuo \fafa
\fafa Oknk
Oknkskm
skm 4 ;.
;. \`mg`
\`mg`rtc
rtckm
km s`mk
s`mkb
b nkbc
nkbcii
Z`bpkt. 4 J`sk K
\`myuiun 4 a`ifbpfa ?
p`rtubounkm dkmcmmyk. X`ikcm ctu dugk umtua b`bp`rsckpakm jcrcmyk, okca p`rsckpkm ecsca
bkupum p`rsckpkm
p`rsckpkm b`mtki
b`mtki umtua b`mgnkjkpc
b`mgnkjkpc jkm b`bp`rsckpakm
b`bp`rsckpakm p`rskicmkm ykmg h`pkt, kbkm,
X`t`ikn b`mgcautc p`mjcjcakm a`s`nktkm, cou nkbci jcnkrkpakm bkbpu b`ikauakm s`mkb
CU. B`t
B`tfj`
fj` p`myuiu
p`myuiunkm
nkm 4 H`rkbk
H`rkbkn,
n, Zkmyk
Zkmyk Dkwko,
Dkwko, \`rkgk
\`rkgkkm
km X`mkb
X`mkb Nkbci
Nkbci
U. B`jck p`
p`m
myuiunkm 4 I`
I`kkeikt, Ucj`f, IHJ
b`mguhkpakm skikb
`. O`
O`rt
rtkm
kmyk
yk a`
a`pk
pkjk
jk p`
p`s`
s`rt
rtkk kp
kpka
kakn
kn suj
ujkn
kn
j. B`md`i
B`md`iksakm
ksakm nki-nki ykmg nkrus jcp`rnktcakm
jcp`rnktcakm
`. B`m
B`md`i
d`iksa
ksakm
km bkhkb-
bkhkb-bkh
bkhkb
kb ikt
iktcnk
cnkm
m s`mkb
s`mkb
nkbci
s`rtkmyk
UCC. \`mgfrgkmcsksckm
- \r`s`mt`r 4
- Ekscictktfr 4
- Fos`rv`r 4
UCCC. @vkiuksc
Outcr-outcr \`rtkmykkm4
Dkwko 4 X`mkb nkbci kjkikn suktu g`rka ykmg jcikaskmkakm fi`n cou nkbci s`ncmggk cou t`rs`out
b`mdkjc sckp okca ecsca bkupum b`mtki umtua b`mgnkjkpc a`nkbcikm jkm p`rskicmkmmyk j`mgkm
Zudukm jcikau
Zudukm jcikauakm
akm s`mkb
s`mkb nkbci
nkbci ykctu
ykctu umtua
umtua b`mgcb
b`mgcbokm
okmgc
gc jkm b`my`s
b`my`sukc
ukcakm
akm jcrc
jcrc j`mgkm
j`mgkm
p`rtubounkm dkmcmmyk. X`ikcm ctu dugk umtua b`bp`rsckpakm jcrcmyk, okca p`rsckpkm ecsca
bkupum p`rsckpkm
p`rsckpkm b`mtki
b`mtki umtua b`mgnkjkpc
b`mgnkjkpc jkm b`bp`rsckpakm
b`bp`rsckpakm p`rskicmkm ykmg h`pkt, kbkm,
jkm spfmtkm. (B`iiymk Nuiickmk,?<<7)
8. Bkmekkt s`mkb nkbci
Pmtua b`mguktakm ftft ykmg jcoutunakm prfs`s p`rskicmkm jkm a`ikncrkm t`rutkbk my`rc
pcmggumg, afmstcpksc jkm o`mgaka, b`bp`rokcac pfstur tuoun, s`jcact b`rkskakm
a`tcjkamykbkmkm kacokt a`nkbcikm, b`bokmtu jkm b`murumakm rksk i`ikn jkm aukictks tcjur
i`ocn okca (B`iiymk Nuiickmk,?<<7).
k. B`bp`rtknkmakm ktku b`mcmgaktakm a`ougkrkm akrjcfvksaui`r
o. B`boktksc p`mkboknkm o`rkt okjkm jkm r`t`msc i`bka
h. B`mcmgaktakm scakp jkm stktus b`mtki
j. B`mgurkmgc a`h`bkskm jkm cmsfbmck
`. \`rskicmkm b`mdkjc i`ocn ikmhkr jkm p`myuict o`raurkmg
:. Nki-nki ykmg p`riu jcp`rnktcakm X`o`iub b`ikauakm prfgrkb iktcnkm
k. B`i
B`ikaua
kauakm
km p`b`rc
p`b`rcask
askkm
km kmt`mkt
kmt`mktki
ki ykmg t`rktu
t`rktur,
r, j`b
j`bkb
kb (sunu
(sunu i`ocn
i`ocn 8> H) b`rupka
b`rupkakmkm
afmtrkcmjcaksc
o. \`tugks a`s`nktkm s`okcamyk b`mgkjkakm p`mgkwkskm s`ikbk b`iktcn
h. Bkakm ykmg huaup kgkr t`mkgk s`ikiu kjk
j. O`o`rkpk afmtrkcmjcaksc umtua b`ikauakm iktcnkm fikn rkgk kjkikn 4
;) \`mykact dkmtumg
?) A`tuokm p`hkn jcmc
8) Nkbci a`bokr
:) \`rjkrknkm
0) \iks`mtk pr`vck
5) X`rcmg a`dkmg
`. A`nkbcikm o`rdkikm mfrbki j`mgkm r`afb`mjksc/czcm jkrc jfat`r/ocjkm
e. A`nkbcikm o`rusck bcmcbki 0 ouikm
g. Jcutk
Jcutkbkakm
bkakm pkjk a`nkbcikm
a`nkbcikm p`rtkbk
p`rtkbk ktku a`nkbcikm o`rcautmyk ykmg b`mgkikbc
b`mgkikbc a`suictkm
a`suictkm
p`rskicmkm ktku b`ikncrakm kmka pr`bktur.
;) Iktcnkm jcikauakm nkrus s`hkrk t`rktur jkikb sukskmk ykmg t`mkmg
?) O`rpkakckm huaup ifmggkr
8) B`mggumkakm aksur ktku bktrks/dkmgkm jcikmtkc
0. Bkhkb-bkhkb iktcnkm
k. Iktcnkm p`rmkekskm
;)\`rmkekskm p`rut,
Zudukmmyk4
k) B`bo`rc a`t`mkmgkm dcwk a`pkjk cou nkbci
o) B`bp`rh`pkt scrauiksc jkrkn
h) B`mhuaupc a`outunkm F? okgc cou jkm okyc
Hkrk 4
k) Zcjur t`r`mtkmg a`juk iutut jc o`mgafaakm, i`pksakm pkakckm ykmg a`tkt
o) Bui
Buiut
ut t`rtut
t`rtutup
up j`mgkm
j`mgkm p`rikn
p`riknkm-
km-ikn
iknkm,
km, tkr
tkrca
ca mkeks
mkeks jkrc
jkrc ncjumg,
ncjumg, jcmjcm
jcmjcmg
g p`rut
p`rut
b`mg`bokmg a`bujckm a`iukrakm mkeks jkrc ncjumg, jcmjcmg p`rut b`mg`bpcs.
h) Pikmgc iktcnkm 5x tckp iktcnkm pkgc jkm bkikb.
?) \`rmkekskm jkjk
k) \fscsc t`kp s`p`rtc jc ktks
o) Buiut t`rouak, tkrca mkeks j`mgkm b`mg`bokmgakm jkjk, a`iukrakm mkeks j`mgkm
b`mg`pcsakm jkjk, s`jkmgakm buiut t`tkp t`rouak (o`rmkeks i`wkt buiut).
h) \`rmkekskm jcikauakm kgkr jktkr s`ncmggk crkbk p`rmkekskm tcjka s`t`mkmgakm hkrk K
jkm O.
j) \`rmkekskm cmc jcikauakm jcakbkr o`rskicm pkjk skkt cou kakm b`ikncrakm.
o. Iktcnkm umtua ftft-ftft pkmtkt
Zudukm 4
B`mh`gkn t`rdkjcmyk n`bfrnfcj.
Hkrk 4
;) Zcjur t`i`mtkmg, a` juk akac jco`mgafaakm
?) A`rutakm pkmtkt, tknkm j`mgkm nctumgkm 8-0 a`bujckm i`pks
8) Pikmgc 0-;<x tckp iktcnkm
h. Iktcnkm ftft akac
Zudukm 4
;) B`bokmtu b`ikmhkrakm p`r`jkrkm jkrkn
?) B`mh`gkn o`mgaka jcp`rg`ikmgkm akac
8) B`mgncikmgakm rksk p`mkt jc akac.
Hkrk 4
;) Jujua o`rskmjkr pkjk a`juk i`mgkm jc o`ikakmg j`mgkm a`juk akac iurus ktku
t`ri`mtkmg jkm a`juk tkmgkm jc skbpcmg
?) Z`ikpka akac jckrknakm ktku jcg`rkaakm a`krkn j`pkm tkmgkm a`krkn o`ikakmg.
8) Dkrc-dkc akac jcg`rkaakm a`o`ikakmg a`bujckm a`j`pkm
:) Z`ikpka akac jcputkr a`krkn jkikb jkm a`krkn iukr
0) Z`ikpka akac jkm tubct o`rnkjkpkm
5) X`buk p`rg`rkakm jkrc p`rg`ikmgkm akac.
7) Jcikauakm s`okmyka bumgacm s`pkmdkmg nkrc.
j. Iktcnkm ftft-ftft jkskr pkmggui
Zudukm 4
;) B`mguktakm ftft-ftft jkskr pkmggui
?) \`i`bkskm (`ikstcsctks) ftft-ftft jkskr pkmggui o`rgumk jcwkatu b`mg`dkm
8) B`mh`gkn a`kjkkm prfikpsut`rc jkm kbo`y`m / wkscr.
Hkrk 4
;) Zcjur t`ri`mtkmg j`mgkm a`juk iutut jco`mgafaakm
?) B`mg`rutakm ftft pkmtkt jccautc fi`n ftft-ftft pkmtkt ykmg kjk jckmtkrk a`juk pknk
jkm p`rut okgckm okwkn
8) Zknkm a`rutkm skbpkc 5 j`tca a`bujckm i`pksakm
:) Pikmgc 0x s`tckp iktcnkm
`. Iktcnkm umtua b`bp`rokcac ktku b`bp`rtknkmakm i`tka kmka
Zudukm 4
;) B`bp`rokcac i`tka kmka
?) B`mh`gkn i`tka sumgskmg
8) B`bp`rtknkmakm i`tka sumgskmg ykmg t`ikn jcp`rokcac
Hkrk 4
;) B`mumggcmg, usknkakm jkjk b`my`mtu ikmtkc
?) Buik-buik tknkm ? b`mct, s`ikmdutmy tcmgaktakm wkatu skbpkc ;< b`mct
e. Iktcnkm r`ikasksc s`bpurmk (cstcrknkt p`mun)
Zudukm 4
;) B`bokmtu b`bujknakm prfs`s p`rskicmkm
?) Pmtua b`mgurkmgc rksk skact
8) Kgkr bujkn cstcrknkt
Hkrk 4
;) ZcZcjur
jur bc
bcrc
rcmg
mg,, a`
a`pki
pkikk jc okokmt
mtki
ki ok
okgc
gckm
km kt
ktks
ks,, i`
i`mgk
mgkm
m acacrc
rc jc
jci`
i`ta
taak
akm
m jcjco`i
o`ika
kakmg
kmg
pumggumg j`mgkm scau s`jcact jco`mgafaakm
?) I` I`mgk
mgkmm akmkm
akmkm jci`
jci`tk
tkaa
aakm
km jckt
jcktks
ks okmtk
okmtkii s`
s`jkm
jkmga
gakm
km iuiutu
tutt p`rg`
p`rg`ik
ikmg
mgkm
km akakac
ac
jco`mgafaakm
8) A`rutakm a`ifbpfa-a`ifbpfa ftft ktku ftft-ftft buak, tkmgkm, p`rut, akac s`hkrk
o`rgkmtckm, tknkm s`o`mtkr ikiu i`pksakm
:) A`bujckm a`rutakm a`ifbpfa ftft s`akicgus, tknkm s`o`mtkr ikiu i`pksakm, tutupikn
bktk jkm buiut s`hkrk skmtkc
0) O`rmkeksikn j`mgkm crkbk t`mkmg s`hkrk t`rktur, dkunakm jkrc ecacrkm ykmg tcjka
mykbkm jkm b`rkskakm j`mgkm hkrk afms`mtrksc pcacrkm pkjk crkbk p`rmkekskm ykmg
t`mkmg.
5. Ikmgakn-ikmgakn X`mkb Nkbci
k. Xcakp jujua o`rscik
A`juk i`mgkm b`mgkrkn a` j`pkm jkm r`ikx. Jcikauakm s`okmyka bumgacm s`okgkc pfscsc
s`nkrc-nkrc.
o. Xcakp b`rkmgaka b`mumjuaakm a`pkik
Dkrka kmtkrk a`juk tkmgkm skbk j`mgkm dkrka kmtkrk a`juk oknu, a``bpkt kmggftk tuoun
t`gka iurus pkjk ikmtkc jkm okjkm s`dkdkr j`mgkm ikmtkc. Ikauakm a`gcktkm-a`gcktkm s`okgkc
o`rcaut4 Zumjuaakm a`pkik , icnkt p`rut okgckm okwkn jkm pcmggkmg jckmgakt skboci
b`mg`p
b`m g`pcsa
csakm
km p`rut
p`rut jkm b`mg`r
b`mg`ruta
utakm
km iuokmg
iuokmg juour.
juour. A`bujc
A`bujckm km turumak
turumakm m pcmggk
pcmggkmg
mg j`mgkm
j`mgkm
b`mgkmgakt a`pkik skboci b`i`bksakm ftft-ftft jcmjcmg p`rut jkm ftft jkskr pkmggui. Ikauakm
g`rkakm cmc s`okmyka > akic.
h. Xcakp b`rkmgaka a`pkik b`m`bp`i jcikmtkc
I`tkaakm a`pkik jc kmtkrk a`juk tkmgkm ikiu b`mfi`n a`skbpcmg acrc ktku akmkm.
A`bujc
A`b ujckm
km turumak
turumakmm okjkm
okjkm s`ncmg
s`ncmggk
gk jkjk
jkjk b`my`m
b`my`mtun
tun aksur
aksur j`mgkm
j`mgkm b`mgg`
b`mgg`s`r s`r scau
scau s`dkun
s`dkun
bumgacm
bumgac m a`skbpcmg.
a`skbpcmg. O`rtknkm pkjk pfscsc
pfscsc t`rs`out
t`rs`out s`ikbk ; b`mct,
b`mct, a`bujckm
a`bujckm jctcmgaktak
jctcmgaktakmm
b`mdkjc 0-;;< b`mct (s`sukc a`auktkm cou nkbci).
j. O`rokrcmg bcrcmg a` acrc,
i`ocn okca a`k rkn pumggumg okyc, iutut akmkm jci`tkaakm jcj`pkm iutut acrc i`ocn okca
jcgkmdki okmtki. Iutut akmkm jct`aua jcj`pkm iutut acrc. I`mgkm akmkm jct`aua jcj`pkm jkm
i`mgkm acrc jci`tkaakm jco`ikakmg okjkm.
`. O`rokrcmg bcrcmg a` akmkm
A`juk iutut jkm a`juk i`mgkm jct`aua, jcokwkn a`pkik jco`rc okmtki jkm jcokwk p`rutpum
s`okc
s`okcamy
amykk jco`
jco`rc
rc ok
okmt
mtki
ki kg
kgkr
kr p`
p`ru
rutt tcjka
tcjka b`mg
b`mggk
gkmt
mtum
umg.
g. Zutu
Zutupa
pakm
km bktk
bktk,, t`
t`mkm
mkmg
g jkm kt
ktur
ur
p`rmkpkskm j`mgkm t`rktur jkm o`rcrkbk.
e. O`rokrcmg t`ri`mtkmg
A`juk iutut jcp`gkmg fi`n a`juk tkmgkm jkm rci`as. Ikauakm a`gcktkm-a`gcktkm s`okgkc
o`rcaut4 O`rokrcmg t`ri`mtkmg, a`juk iutut jcp`gkmg fi`n a`juk tkmgkm jkm rci`as. G`rkakmmyk
a`okwkn okjkm jkm a`j`pkm, s`t`ikn tcjka jkpkt b`m`nkm akr`mk i`ikn a`bokic a` pfscsc kwki
uikmgc iktcnkm cmc s`okmyka 8-: akic j`mgkm cmt`rvki ? b`mct
I@KEI@Z