Kodi Mungayambe Posachedwapa Chiyani Kuchita Zolimbitsa Thupi Mutatha Kubereka?

Zamkati

• Side Plank
• Speed ​​​​Skater
• Clamshell
• Mphaka - Ng'ombe
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Amayi atsopano amauzidwa kuti azikhala mwamphamvu kwa milungu isanu ndi umodzi atakhala ndi mwana, mpaka pomwe a doc awo amawapatsa kuwala kobiriwira kuti azichita masewera olimbitsa thupi. Basi. American College of Obstetricians and Gynecologists posachedwapa adalengeza kuti "azimayi ena amatha kuyambiranso kuchita masewera olimbitsa thupi asanabadwe" ndipo kuti ob-gyns ayenera, pakakhala "njira yosavuta yoberekera, azilangiza odwala kuti atha kuyambiranso masewera olimbitsa thupi akangomva kutha. "

"Sitikuuza azimayi kuti, 'Muyenera kupita kunja uko,' koma tikunena kuti ndichabwino kwambiri kuchita zomwe mukumva," akutero ob-gyn Alison Stuebe, MD, pulofesa wothandizira ku University of North Carolina School of Medicine. "M'mbuyomu, panali lingaliro lakuti, 'Pita kunyumba, osadzuka pabedi.'" Kumva bwino ndiye chinthu chofunikira posankha masewera olimbitsa thupi a "trimester yachinayi," akutero Dr. Stuebe. (Zokhudzana: Amayi Oyenera Amagawana Njira Zodalirika komanso Zowona Zomwe Amapangira Nthawi Yolimbitsa Thupi)

Mwakonzeka kusuntha, koma simukudziwa kuti muyambire pati? Yesani dera ili kuchokera ku Pilates pro Andrea Speir, wopanga pulogalamu yatsopano ya Fit Pregnancy Plan Workout. Yambani ndi masiku atatu pa sabata ndikugwira ntchito mpaka sikisi. "Zosunthazi zidzakupatsani ma endorphins," akutero Speir. "Mudzamva kuti mwakonzeka kutenga tsiku lotsatira, osati kutha." (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Pothamanga ndi Jogging Stroller, Malinga ndi Akatswiri)

Zithunzi: Alessandra Olanow

Side Plank

Phindu: Speir akuti: "Matabwa ammbali amayang'ana kwambiri kukhazikika kwa abs yopanda kupsinjika m'mimba," akutero Speir. (Pano pali zambiri za momwe mungadziwire thabwa lakumbali.)

Yesani: Gona pansi mbali yanu yakumanja, miyendo yodzaza, torso itakhazikika pa chigongono chakumanja. Kwezani m'chiuno kotero thupi limapanga mzere; kufikira dzanja lamanzere mmwamba. Gwiritsani masekondi 30 (akuwonetsedwa pamwambapa). Sinthani mbali; bwerezani. Gwirani ntchito mpaka mphindi imodzi mbali iliyonse.

Speed ​​​​Skater

Phindu: "Cardio yotsatira ili ndi vuto locheperako pang'ono m'chiuno mwanu kuposa kuthamanga."

Yesani: Mukayimirira, tengani gawo lalikulu kumanja ndi mwendo wakumanja ndikusesa mwendo kumbuyo kwanu, ndikubweretsa dzanja lamanzere kulamanja (lasonyezedwa pamwambapa). Yendani mwachangu kumanzere ndi mwendo wakumanzere, kubweretsa mwendo wakumanja kumbuyo, mkono wakumanja kudutsa. Sinthani kwa masekondi 30. Pumulani masekondi 10; bwerezani. Chitani zina zinayi. Gwiritsani ntchito mphindi zitatu zokha.

Clamshell

Phindu: "Izi zimalimbikitsa m'chiuno mwanu ndi glutes kuti muthandizire kumbuyo kwa kumbuyo."

Yesani: Gona pansi kumanja, mutu mupumule kudzanja lamanja. Phimbani mawondo anu madigiri 90 patsogolo panu ndikukweza mapazi onse pamodzi kuchokera pansi. Tsegulani mawondo kuti mupange mawonekedwe a diamondi ndi miyendo (yowonetsedwa pamwambapa), kenako kutseka. Chitani mobwerezabwereza 20 popanda kutsika mapazi. Chitani seti zitatu.

Mphaka - Ng'ombe

Phindu: "Classic iyi imatsegula minofu yolimba yamimba ndi yakumbuyo."

Yesani: Yambani pansi pa zinayi zonse. Pumani mpweya pamene mukugwedeza msana wanu, ndikuyang'ana kutsogolo. Pumulani mpweya pamene mukuzungulira ndikubweretsa mutu pachifuwa (chowonetsedwa pamwambapa). Chitani 10 reps.

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