Zochita Pansi Pansi pa 5 Pazimayi

Zamkati

• 1. Kegels
• 2. Magulu
• 3. Mlatho
• Pitani ku mulingo wotsatira
• 4. Gawani patebulo
• 5. Galu wa mbalame
• Masitepe otsatira

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chiyambi

Pambuyo pobereka kapena mukamakula, mutha kuzindikira kuti minofu yanu yam'mimba yafooka.

Minofu ya m'chiuno imathandizira chikhodzodzo, matumbo, ndi chiberekero. Akamagwirizana, ziwalozo zimakwezedwa ndipo zotseguka kumaliseche, kumatako, ndi mtsempha wa mkodzo zimalimbitsidwa. Minofu ikamasuka, mkodzo ndi ndowe zimatha kutuluka mthupi.

Minofu yapansi pamimba imathandizanso pakugonana. Kulimbitsa minofu iyi kumatha kuchepetsa kupweteka kwa m'chiuno panthawi yogonana ndikuwonjezera kuthekera kokwanira kukometsa kosangalatsa. Pakati pa mimba, minofu ya m'chiuno imathandizira mwana ndikuthandizira pakubereka.

Mimba komanso kubereka kumatha kupangitsa kuti minofu ya m'chiuno ifooke, momwemonso zinthu zina monga ukalamba, kunenepa kwambiri, kunyamula kwambiri, komanso kutsokomola kwanthawi yayitali. Minofu yofooka ya m'chiuno ingayambitse:

• kusadziletsa
• Kupita kosalamulirika kwa mphepo
• kugonana kowawa

Kuphunzitsa minofu ya pakhosi ndi njira yovomerezeka yosamalirira kapena yothandizira kuphulika kwa ziwalo za m'chiuno. Kafukufuku akuti mchitidwewu udachepetsa kuchepa komanso kuzika kwa zizindikiritso zam'chiuno.

Yesani machitidwe asanu awa kuti mulimbitse minofu yanu ya m'chiuno ndikuchepetsa zotsatirazi.

1. Kegels

Maphunziro a minofu ya m'mimba, kapena Kegels, ndimachitidwe olumikizira ndi kupumula minofu yanu ya m'chiuno. Mutha kupindula ndi Kegels ngati mukuthira mkodzo chifukwa choyetsemula, kuseka, kudumpha, kapena kutsokomola, kapena kukhala ndi chidwi chofuna kukodza musanataye mkodzo wambiri.

Minofu yayikulu imagwira ntchito: pansi pamimba

Zida zofunikira: palibe

1. Dziwani minofu yoyenera. Njira yosavuta yochitira izi ndikuletsa kukodza pakati. Awa ndi minofu yanu yapakhosi.
2. Kuti muchite Kegels, pangani minofu imeneyi ndikugwira masekondi asanu. Tulutsani masekondi 5.
3. Bwerezani izi katatu, katatu patsiku.

2. Magulu

kudzera pa Gfycat

Magulu amakhala ndi minofu yayikulu kwambiri mthupi ndipo amakhala ndi imodzi mwazabwino kwambiri potukula mphamvu. Mukamachita izi, onetsetsani kuti mawonekedwe anu ndi olimba musanawonjezere kukana.

Minofu yayikulu imagwira ntchito: glutes, hamstrings, quadriceps

Zida zofunikira: barbell

1. Imani pamalo owongoka, mapazi okulirapo pang'ono kuposa kupingasa phewa kupatukana ndipo zala zakutsogolo zidatchulidwa. Ngati mukugwiritsa ntchito barbell, iyenera kupuma kumbuyo kwa khosi lanu paminyewa yanu ya trapezius.
2. Pindani mawondo anu ndikukankhira m'chiuno ndi matako mmbuyo ngati mutakhala pampando. Sungani chibwano chanu ndi khosi osalowerera ndale.
3. Ikani pansi mpaka ntchafu zanu zikufanana ndi nthaka, kusunga kulemera kwanu zidendene ndi mawondo akugwada kunja.
4. Wongolani miyendo yanu ndikubwerera pamalo owongoka.
5. Kubwereza 15.

Pezani barbell apa.

3. Mlatho

Mlathowu ndi masewera olimbitsa thupi kwambiri. Ngati zachitika bwino, zimathandizanso minofu ya m'chiuno pochita izi. Ngakhale popanda kulemera, kuyimitsa ndi kusintha kwa kusunthaku kumakupangitsani kumva.

Minofu inagwira ntchito: glutes, nyundo, pakhosi

Zida zofunikira: palibe

1. Gona pansi. Msana wanu uyenera kukhala pansi, mawondo atakhazikika mbali ya 90-degree, mapazi mosalala, ndi manja molunjika m'mbali mwanu ndi mitengo ya kanjedza ikuyang'ana pansi.
2. Lembani ndi kukankhira zidendene zanu, kukweza m'chiuno mwanu pofinya glutes, hamstrings, ndi pelvic floor. Thupi lanu - kupumula kumbuyo kwanu ndi mapewa anu - liyenera kupanga mzere wolunjika kuchokera kumondo.
3. Imani pang'ono masekondi 1-2 pamwamba ndikubwerera poyambira.
4. Malizitsani ma 10-15 reps ndi maseti 2-3, kupumula masekondi 30-60 pakati pa seti.

Pitani ku mulingo wotsatira

Kuti mupeze zovuta zina, malizitsani ntchitoyi pa mpira wolimba. Poyambira, ikani phazi lanu kumbuyo kwanu pansi ndikubwereza masitepewo.

4. Gawani patebulo

kudzera pa Gfycat

Pamwamba pa tebulo ndikusunthira mwendo komwe kumakhala ngati maziko azosunthika zambiri pakuchita masewera olimbitsa thupi a Pilates. Powonjezera kugawanika, mukuyambitsanso mchiuno mwanu komanso minofu ya m'chiuno.

Minofu imagwira ntchito: abs, chiuno, chiuno

Zida zofunikira: mat

Yambani ndi nsana wanu pansi ndi mawondo atawerama kuti ntchafu zanu zikhale zozungulira pansi ndipo zikopa zanu zikufanana ndi pansi.

1. Kutuluka kwanu kuyenera kulimbitsidwa ndipo ntchafu zanu zamkati ziyenera kutsegulidwa, miyendo ikukhudza.
2. Mukuyenda moyenera, yambani kugawa pang'onopang'ono miyendo yanu kuti bondo lililonse ligwere panja, ndikufika pabwino.
3. Pepani bwererani poyambira.
4. Malizitsani ma 10-15 reps ndi 3 sets.

Mulibe mphasa yolimbitsa thupi? Pezani mateti apa.

5. Galu wa mbalame

kudzera pa Gfycat

Kuchita masewera olimbitsa thupi komanso kusasunthika, galu wa mbalame ndimayendedwe athunthu omwe amakupangitsani kukhala ndi minofu yambiri nthawi imodzi, kuphatikiza pansi.

Minofu imagwira ntchito: abs, back, glutes ndi chiuno

Zida zofunikira: palibe

1. Yambani pazinayi zonse ndi maloko pansi pa mapewa ndi mawondo pansi pa mchiuno. Msana wanu uyenera kukhala wowongoka ndipo khosi lanu lisalowerere.
2. Konzekerani mutu wanu ndikukoka masamba anu paphewa kumbuyo kwanu.
3. Kuti muyambe kusuntha, nthawi yomweyo yongolani ndikukweza mwendo wanu wamanzere ndi dzanja lamanja, musunge m'chiuno ndi mapewa anu osalowerera ndale. Osakweza kapena kutsitsa mutu wanu. Gwiritsani masekondi awiri.
4. Bwerani ndikutsitsa mwendo wanu ndikubwezeretsanso poyambira pomwe mukukhazikika. Kenako sinthani, kwezani mwendo wanu wamanja ndi dzanja lamanzere. Uwu ndi 1 rep.
5. Lembani maulendo 10 okwanira ndi ma 3.

Masitepe otsatira

Ngati minofu yanu ya m'chiuno imafuna kulimbikitsidwa, pali zinthu zingapo zosavuta zomwe mungachite zomwe mungapindule nazo. Kumbukirani kuti muzichita nawo minyewa nthawi iliyonse yolimbitsa thupi kuti mukwaniritse zotsatira zake.

Nicole Davis ndi wolemba waku Boston, wophunzitsa za ACE, komanso wokonda zaumoyo yemwe amagwira ntchito yothandiza azimayi kukhala moyo wamphamvu, wathanzi, komanso wosangalala. Malingaliro ake ndikuti muphatikize ma curve anu ndikupanga zoyenera - zilizonse zomwe zingakhale! Adawonetsedwa m'magazini ya Oxygen "Future of Fitness" m'magazini ya June 2016. Tsatirani iye mopitirira Instagram.