Momwe Mungasinthire Makalasi Olimbitsa Thupi Mukakhala Ndi Pathupi

Zamkati

• MALANGIZO
• Bare
• Kupalasa njinga
• Mtanda
• Mat Pilates
• Zumba
• Yoga
• Onaninso za

Zambiri zasintha zikafika pa sayansi ya masewera olimbitsa thupi panthawi yapakati. Ndipo pomwe muyenera nthawi zonse funsani ob-gyn wanu kuti mukhale bwino musanadumphe chizolowezi chatsopano kapena kupitiliza kuchita masewera olimbitsa thupi ndi mwana panjira, amayi apakati ali ndi malire ochepera masewera olimbitsa thupi kuposa kale, malinga ndi American Congress of Obstetricians and Gynecologists (ACOG ).

Imeneyi ndi nkhani yabwino kwa aliyense amene amakonda zachipembedzo pankhani yopanda barre ndi maphunziro azamphamvu. Ingodziwa: Zina zimasunthira kuyitanitsa zosintha zofunikira pachitetezo ndi kusinthana. Chitsogozo chimodzi chonse? "Nthawi zambiri, ndimawuza mamas anga nthawi zonse kuti apewe zolimbitsa thupi zilizonse zomwe zimayika nkhawa m'chiuno mwake, zimayambitsa kusadziletsa, ndipo / kapena zimapangitsa 'kumata' m'mimba," atero a Erica Ziel, mayi wa ana atatu komanso wopanga Knocked-Up Kulimbitsa thupi ndi pulogalamu yokonzanso ya Core Athletica. (Kulumikizana ndi pomwe minofu yam'mimba imatuluka panthawi yochita masewera olimbitsa thupi yomwe imayambitsa kupsinjika kwakukulu pa abs.) Izi zitha kukhala chisonyezo chabwino chodziwitsa kupitiliza mtundu wina wa masewera olimbitsa thupi.

Kupanda kutero, onani momwe mungasinthire zina mwazomwe mumakonda m'makalasi omwe mumawakonda ndi ma swaps awa.

MALANGIZO

Mphunzitsi wamkulu wa TRX Ami McMullen akuti mukakhala ndi pakati muyenera kupewa "zolimbitsa thupi zilizonse zomwe zingakulitse mwayi wanu wogwa." Pakatikati pa mphamvu yokoka idzasintha pamene mimba yanu ikukula ndipo mukupita patsogolo kupyolera mu mimba, ndikupangitsa kulinganiza kukhala kovuta kwambiri.

Pewani: TRX Lunge

Zochita zolimbitsa thupizi zomwe mumayang'anitsitsa kutali ndi nangula ndi phazi lanu lakumbuyo lidayimitsidwa mchikuta cha phazi pamene mukuyenda bwino ndi mwendo wanu wakutsogolo ndikuponyera bondo lanu lakumbuyo. Izi "zimapangitsa kuti pakhale kufunikira kokwanira komanso kukhazikika kwa bondo la mwendo, bondo, ndi mfundo za chiuno," akutero McMullen.

Kusintha kwa Mimba: TRX Balance Lunge

M'malo moponda phazi limodzi m'miyendo ya TRX, mumangogwira zogwira ndi manja anu awiri kuti mukhale okhazikika. Yang'anani ndi nangula poyimirira ndikubwerera kumbuyo, ndikubwezeretsanso zala zakumaso pansi. "Njirayi imagwirabe ntchito thupi lanu komanso m'munsi, koma imakulimbikitsani kwambiri polola kuti mikono yanu ikuthandizireni kulemera. Imakupatsaninso mwayi woti mukhudze phazi lakumbuyo pansi mwachangu ngati mutayamba kumva kuti mukugwedezeka."

Bare

Barre ikhoza kukhala njira yabwino yoberekera chifukwa ndiyosavulaza mwachilengedwe, koma zosunthira zina zimakhala zosasangalatsa ndipo, zowopsa, zowopsa. Ntchito zazikuluzikulu zitha kusinthidwa mosavuta (koma nthawi zonse pewani zokhotakhota) ndipo mudzafuna kugwiritsa ntchito barre kuti muthandizire bwino, koma malo anu a phazi ndikuyenda kosiyanasiyana ndi zinthu ziwiri zomwe amayi apakati amazinyalanyaza.

Pewani: Malo Ozama Kwambiri Plié

Maseŵera a hormone relaxin amachuluka panthawi yoyembekezera, zomwe zingayambitse kuchepa-kapena kusakhazikika m'malumikizidwe. Izi zikutanthauza kusunthira komwe bondo limadutsitsa zala zakumapazi, monga pamalo oyamba awa pomwe zala zimasinthidwa kukhala ma degree a 45 ndipo inu mumagwada, muyenera kuzipewa, akutero Farel B. Hruska, wovomerezeka wa ACE mphunzitsi ndi FIT4MOM katswiri wolimbitsa thupi asanabereke/kubereka. Kwa amayi oyembekezera, kusuntha kumeneku kungakhale koopsa pamene amaika mawondo pamalo osakhazikika, zomwe zingayambitse kupanikizika pamagulu onse a mwendo, anatero Hruska.

Mimba kapangidwen: Udindo Wachiwiri Plié

Pofuna kuti mawondo akhazikike, imani pamalo achiwiri (zala zakutchire zidatuluka koma mapazi pafupifupi 3 mita) m'malo mopanikizana koyamba ndi zidendene. Ndipo inde, mupezabe phindu la ntchafu-ndi-zofunkha. (Dziwani zambiri pazabwino kwambiri komanso zoyipa kwambiri.)

Kupalasa njinga

Kupalasa njinga, monga barre, ndi masewera ochita masewera olimbitsa thupi omwe alibe mphamvu zambiri. Ngati ndinu othamanga koma mafupa anu akumva kuwawa kapena chikhodzodzo chikudontha mukamathamanga (zomwe zimawoneka ngati zowopsa pamimba chifukwa cha kukakamizidwa kwa chikhodzodzo chanu kuchokera kuberekero lanu lomwe likukulirakulira), kupalasa njinga kumatha kukhala njira yabwino yopita ku mtima ndi mphamvu kuphunzitsa, naponso.

Pewani: Zogwirizira zotsika kwambiri komanso ntchito yanthawi yayitali kwambiri

Mimba yomwe ikukula komanso mabere okulirapo amatanthauza kuti amayi apakati ambiri akumenyera kale mavuto. Ogwira ntchito otsika kwambiri amatha kupititsa patsogolo vutoli. Komanso, ndi kuchuluka kwa magazi, amayi oyembekezera amatha kuthamangitsidwa mwachangu kwambiri kuposa momwe amachitira asanakhale ndi pakati. Khama lanu lonse liyenera kuchepa, akutero Alexandra Sweeney, mlangizi wotsogolera kudera la Flywheel's Pacific Northwest.

Mimba kusinthan: Yendetsani owongoka ndikugwira ntchito yolimbitsa sikisi kuchokera pa khumi

Kukweza zida zogwirira ntchito kumathandiza kuti mawondo anu asamamenye mimba yanu nthawi iliyonse yosinthasintha ndipo zimathandizira kulimbikitsa kukhazikika kwabwino. Osanenapo, kukwera mowongoka kungakhale kosavuta, atero Sweeney. Pankhani yakulimba: "Pa sikelo 1 mpaka 10, ngati mumakonda kukhala ndi 8, 9, kapena 10, mudzafunika kuyesetsa kwambiri kuti musayandikire 6. Dzipatseni chilolezo chochita zomwe mungathe . " Mfundo yofunika: Palibe manyazi kupita pa liwiro lanu komanso mwamphamvu. Ndinu mayi woyembekezera wa badass yemwe adawonetsa kuti wakonzekera. (Simukudziwa kusiyana pakati pa 6 ndi 8? Phunzirani zambiri za momwe mungaweruzire kuchuluka kwa zomwe mukuwona kuti mukulimbikira molondola.)

Mtanda

CrossFit mwina yawona momwe zimakhalira polarizing zikafika pakulimbitsa thupi.Koma ngakhale ndinu wothamanga wa CrossFit wodziwa zambiri kapena wokonda kwambiri, mutha kusangalala ndi WOD yanu motetezeka mukuyembekezera.

Zomwe muyenera kupewa: Kudumpha Kwa Bokosi

Ngakhale kuti ACOG saletsanso kulumpha pamene ali ndi pakati, amayi ambiri adzapeza kuti kupeza mpweya kungatanthauze kutayikira kwa chikhodzodzo ndi kupweteka kwa mafupa. Ziel akuti mopitilira kusadziletsa, kudumphadumpha kumathandizanso kuti m'mbali mtsogolo musadzakhalenso m'chiuno. Izi zitha kutanthauza chilichonse kuyambira pakusokonekera kwa kugonana mpaka kufalikira kwa chiwalo cham'chiuno, zomwe zingapangitse chikhodzodzo chanu kutsika kuchokera pomwe ikuyenera kukhala-yikes!

Zoyenera kuchita m'malo mwake: Magulu

"Magulu ndiabwino! Ngakhale osakhala olemera, amakhala othandiza kwambiri panthawi yapakati," akutero Ziel, "Kukhwinyata ndi njira yabwino kwambiri yolimbitsira miyendo ndi mkati mwakuya, ziuno zotseguka, komanso kukonzekera kunyamula mwana mosamala." Malingana ngati mukuchita masewera abwino a squat, amakhalanso otetezeka bwino mawondo. (Zokhudzana: Zolimbitsa Thupi Zapamwamba 5 Zomwe Muyenera Kuchita Kuti Mukonzekere Thupi Lanu Kubeleka)

Mat Pilates

Mofanana ndi TRX yolunjika kwambiri, mungadabwe kumva kuti simukuyenera kuponya thaulo pa kalasi yanu ya Pilates mat. (Umboni wowonjezereka: 7 Prenatal Pilates Zochita Zolimbitsa Thupi Lanu Panthaŵi Yoyembekezera) Ngati ndinu wophunzira wodzipereka wa Pilates, konzekerani gawo lapadera ndi mphunzitsi wanu kuti awonenso zosankha zosinthidwa, akutero Heather Lawson, mphunzitsi wotsogolera wa STOTT Pilates ku John Garey. Fitness ndi Pilates. Mudzafunanso kupewa kukhala kumbuyo kwanu kwa nthawi yayitali, malinga ndi ACOG. Nthawi yochulukirapo yomwe mumagona supine (kapena kumbuyo kwanu) imatha kuchepetsa magazi kupita mumtima mwanu ndikuchepetsa kuthamanga kwa magazi kwakanthawi.

Zomwe muyenera kupewa: Mazana

Mazana kwenikweni ndimimba yam'mimba yomwe mumagona chagada, ikwezani miyendo yanu ndi miyendo yanu pansi, ndikupopera manja anu mmwamba mpaka pansi nthawi 100. Ndizochita masewera olimbitsa thupi a Pilates koma Lawson akunena kuti zingakhale zovulaza kwa amayi omwe ali ndi pakati chifukwa amakhala kumbuyo kwawo kwa nthawi yaitali, ndipo crunches imawonjezera chiopsezo cha diastasis recti (kupatukana kwa khoma la mimba ya rectus).

Zoyenera kuchita m'malo mwake: Pilates Bridge

Bridge ndi choloweza m'malo mwabwino chifukwa mutha kungokweza m'chiuno kuchokera pomwe muli. Kugwira torso pambali ndikotetezeka (mosiyana ndi kukhala pansi kumbuyo kwako). Bridge ndi njira yabwino yolimbikitsira miyendo ndi kumbuyo ndikulimbikitsa kukhazikika kwabwino. Si zachilendonso kuti muzimva ngati mwana wanu akusokoneza mphamvu ya mapapu anu, ndipo malowa angakuthandizeni kumva ngati mutha kupuma pang'ono.

Zumba

Kafukufuku akuwonetsa kuti kuyenda ndi nyimbo zimatonthoza mwana wanu, choncho musataye nsapato zanu zovina. Ndipo nkhani yabwino: "Kusintha momwe mungasinthire kalasi iliyonse sikukutanthauza kuti simudzachita masewera olimbitsa thupi," akutero a Madalene Aponte, a Strong a Zumba mphunzitsi wamkulu.

Zomwe muyenera kupewa: Akukoka ndi kutuluka

Kusuntha kwakukulu kwa Zumba kumakhala kovuta koma mwachangu, atero Aponte. Amalimbikitsa kuchepetsa mayendedwe odalirika (monga ma crossovers a Samba kapena Merengue fast twists) ndi chilichonse chomwe chimayambitsa hyperextension kumbuyo kwanu (ganizirani: zopotoka). Kuthamanga kwa mayendedwe awa komanso kuphatikiza kwamalo opumira komanso kukhazikika komwe kungakhale pachiwopsezo chachikulu chotaya msana wanu. Komanso, mayendedwe othamanga kwambiri amatha kuonjezera chiopsezo chanu chotsika pomwe malire asokonekera kale.

Zomwe mungachite m'malo mwake: Kuvina pa theka tempo

M'malo mothetsa mayendedwe awa, Aponte akuti mutha kungochita pang'onopang'ono kuti muchepetse chiopsezo cha kuvulala msana ndi kugwa.

Yoga

Yoga itha kukhala ndi mbiri yayikulu ngati masewera olimbitsa thupi asanabadwe koma sizitanthauza kuti mawonekedwe aliwonse ndi otetezeka. Mufuna kutchera khutu ndikumvetsera thupi lanu (ngakhale m'makalasi okhudzana ndi kubadwa kwa ana koma makamaka mgulu la onse).

Zomwe muyenera kupewa: Kuyimilira Koyimilira

Chifukwa ichi ndi chokhazikika, pali chiopsezo chowonjezeka cha kugwa. Kugwira mutu pansi pamtima kungayambitsenso chizungulire ndipo, ngati mutakweza mwendo wanu pamwamba kwambiri, mumakhala pachiopsezo chotambasula kwambiri. "Mukakhala ndi yoga musanabadwe kapena makalasi ena a yoga, samalani kuti musawonjezeke chifukwa cha mahomoni opumula omwe amapezeka m'thupi la mayi wobadwa," akutero Ziel. Chizindikiro chimodzi choti mukutambasula: Mwadzidzidzi zikuwoneka ngati mutha kutambasula kwambiri kuposa zomwe mudachita usanatenge mimba. Kapena mungafunikire kukakamiza thupi lanu kuti likhale lotambasula. Pewani izi zonse ziwiri chifukwa kutambasula mafupa nthawi yapakati kumatha kutanthauza kusapeza bwino, kupweteka, komanso kusakhazikika kwazaka zambiri pambuyo pobereka.

Zomwe mungachite m'malo mwake: Wankhondo II

Wankhondo Wachiwiri ndi wokhazikika chifukwa muli ndi mapazi awiri. Ndinu owongoka choncho simuyenera kuda nkhawa ndi chizungulire. Chojambulachi chimakupatsani mwayi kuti mutsegule mchiuno moyenda mozungulira komanso kulimbitsa thupi ndi mikono nthawi yomweyo.

Onaninso za