Ma Pilates a Prenatal Olimbitsa Thupi Kuti Akalimbikitse Moyo Wanu Pakati pa Mimba

Zamkati

• 1. Ntchito Zothandizira
• 2. Daimondi Ikulira
• 3. Mbali Yamkati
• 4. Mphaka / Ng'ombe ndi Band
• 5. Thoracic Extension ndi Band
• 6.Kukulitsa Kwotsatira ndi Band
• 7. Kukhazikika Mbali
• Onaninso za

Mfundo yakuti mungathe (ndipo muyenera) kupitiriza kuchita masewera olimbitsa thupi pamene muli ndi pakati sichinthu chachilendo. M'malo mwake, maofesi amati kuchita masewera olimbitsa thupi kumathandizira pazodandaula zapakati pa mimba monga kupweteka kwa msana ndi mavuto ogona. Zingapangitse kuti ntchito ikhale yosavuta! Kuchita masewera olimbitsa thupi kumayambitsanso kutuluka kwa ma endorphin, dopamine, ndi serotonin, kuti muthandizire kusintha malingaliro anu panthawi yomwe ingakhale yosinthasintha. (Onani ma virus onse ochezera a pa TV a amayi ngati mphunzitsi wapakati wa miyezi 8 akupha mapaundi 155 kuti atsimikizire kuti amayi apakati amatha kuchita zina. zodabwitsa kwambiri Zochita zolimbitsa thupi.)

Koma kwa ambiri omwe siophunzitsa, kudziwa ndendende * momwe mungaphunzitsire bwino ndi mwana mukakwera-makamaka zikafika pachimake-chanu sichimasokoneza. Lowani: Andrea Speir, mlangizi wovomerezeka wa Pilates komanso woyambitsa wa LA-based Speir Pilates, yemwe amakhala akuyembekezera mwana. Apa, akuphwanya mayendedwe omwe angalimbikitse gawo lililonse pachimake pakuyembekezera amayi, ndikuwunika "kutambasula pang'ono ndikukweza minofu yonse yolimba ndi mitsempha." (Timalimbikitsanso Speir's Pilates kulimbitsa thupi kuti amenyane ndi bra bulge.)

"Kuphatikizika kwa mayendedwe awa kudzathandiza amayi kumva bwino panthawi yonse yomwe ali ndi pakati, kukankha panthawi yobereka, komanso kubwereranso mwana atabadwa," akutero. Kwenikweni, muyenera kuyamba kuphatikiza izi mumayendedwe anu olimbitsa thupi.

Momwe imagwirira ntchito: Chitani izi katatu kapena kanayi pa sabata, akutero Speir. (Kapena tsiku lililonse ngati mukufuna-pitani!)

1. Ntchito Zothandizira

Reps: 10 pa malo

Wapezeka

A. Kuzungulira mmbuyo ndi kulimbitsa thupi pamphumi.

B. Ikani maondo anu pachifuwa, kusunga zidendene pamodzi ndi zala.

C. Onjezerani miyendo mpaka kutalika kwa madigiri 60 ndikugwada mmbuyo (mawondo otseguka kuposa ana obwera).

Mapazi Osiyanasiyana

A. Bweretsani mapazi ndi mawondo palimodzi, sinthani mapazi.

B. Lonjezani miyendo molunjika ndikugwada mkati, kutsogolo kwa khanda la mwana.

Point/Flex

A. Tambasulani miyendo pangodya ya madigiri 60, zidendene pamodzi ndi zala.

B. Yoloza komanso kusinthasintha mapazi.

Chifukwa: "Kungokweza pachifuwa mwanu momwe mukugwirira ntchito pachimake kumathandizira kulimbitsa mosavomerezeka, zomwe zingathandize kwambiri pakukakamira panthawi yantchito," Speir akutero. "Posiya kuchitapo kanthu (zomwe zingayambitse diastasis recti, kapena kung'ambika pang'ono kwa khoma la m'mimba), m'malo mwake timagwiritsa ntchito kukana kwa miyendo m'malo osiyanasiyana kuti timange mphamvu yaikulu yapakati."

Langizo: "Onetsetsani kuti mutsegule chifuwa chanu osatambasula," akutero Speir. "Ganizirani za kukumbatira mwana wanu pang'onopang'ono ndi mimba yanu kuti muwagwiritse ntchito motsutsana ndi kutulutsa mimba yanu mozama msana wanu."

2. Daimondi Ikulira

Kuyankha: 10

A. Muli ochirikizidwabe pamphumi, kwezani miyendo mpaka ngati diamondi (zidendene pamodzi ndi mawondo otseguka mokulirapo kuposa mapewa).

B. Mawonekedwe apansi a diamondi kulowera pansi.

C. Kwezani mawonekedwe a diamondi kubwerera pamalo oyambira.

Chifukwa: Izi zimavutitsa pachimake popanda kulimbitsa kwambiri minofu ya m'mimba ndikulowa mkati, Speir akuti. "Kulamulira ndi kukana kwa ntchito ya mwendo kudzathandiza kulimbikitsa zopingasa ndi obliques, gawo lalikulu la kukankhira panthawi ya ntchito. Kusunga izi mwamphamvu kumathandizanso kuti thupi lanu libwererenso pambuyo pa mwana."

Langizo: Chepetsani momwe mungathere osagundika kumbuyo kwanu kapena kuvutikira ndi maziko anu - mayendedwe awa akhoza kukhala inchi imodzi kapena mpaka pansi! "

3. Mbali Yamkati

Reps: AMRAP kwa mphindi imodzi (masekondi 30 / mbali)

A. Khazikitsani mbali ndi miyendo yotambasulidwa motalika, phazi lakumtunda likutsamira kutsogolo kwa phazi lakumunsi ndi dzanja lakumunsi lobzalidwa mwamphamvu mu mphasa.

B. Tambasulani m'chiuno moyang ceilingana pamwamba ndikulamulira, ndikufikira dzanja linzake mpaka kudenga.

C. Gwirani masekondi 30 ndikusintha mbali.

Chifukwa: Iyi ndi imodzi mwa njira zotetezeka komanso zothandiza kwambiri zolimbikitsira obliques, kapena mbali za mimba yathu. Kuchita izi kamodzi patsiku kumathandizira kwambiri kuti minofuyo ikhale yolimba komanso yokonzeka kukankhira, komanso kusunga m'chiuno mwako ndikumangirira, NDI kukhala ndi mphamvu zothandizira msana wanu (zomwe zingayambe kupweteka popanda chikondi pang'ono).

Langizo: Ngati mukufuna kusintha ndi kupinda mwendo wanu wakumunsi ndikuwuyika pansi (pafupifupi ngati chopondapo) pitani -ndikofunikira kwambiri kuti mumvetsere thupi lanu, Speir akuti.

4. Mphaka / Ng'ombe ndi Band

Ma reps: AMRAP kwa mphindi 1 (kutenga nthawi yanu)

A. Mangani gulu mozungulira mapewa ndikubwera m'manja ndi mawondo (manja molunjika m'mapewa ndi m'chiuno molunjika pansi pa mawondo). Mapeto a gululo ayenera kukhala otetezeka pansi pa chidendene cha manja anu.

B. Dulani pachifuwa chotseguka, kuyang'ana kutsogolo ndi kutambasula pang'onopang'ono m'mimba.

C. Pang'onopang'ono pindani mchira pansi ndi kuzungulira kumbuyo, ndikukanikiza mpaka kudenga ndi kuyang'ana pansi pa thupi.

D. Bwerezani pang'onopang'ono komanso mwadala.

Chifukwa: "Ichi ndi chimodzi mwazolimbitsa thupi zabwino kwambiri komanso zolimbikitsidwa kutambasula bwino pamimba ndikutsikira kumbuyo," akutero Speir. Zowawa zophatikizana za Sacroiliac (SI) zitha kukhala zachilendo, chifukwa chake ndikofunikira kupeza nthawi yotulutsa gawo ili la thupi. "Kusunthaku kumatulutsanso ndikutambasula minyewa yozungulira, yomwe imathandizira chiberekero, chifukwa chake polimbitsa mutu, ndikofunikira kuthandizanso kutulutsa ndikumasula minofu iyi kuti iziyenda mozungulira mozungulira ndikuwongolera matupi athu," adatero akuti.

Langizo: Kutambasula uku ndikosangalatsa kuchita osati panthawi yolimbitsa thupi, komanso musanagone, Speir akuti.

5. Thoracic Extension ndi Band

(Ithanso kuchitidwa ndi chopukutira chosambira)

Reps: 8

A. Imani ndi mapazi motalikirana m’chuuno, mutagwira lamba pakati pa chala chachikulu ndi chala chakutsogolo mokulirapo kuposa mtunda wa phewa, kulikwezera m’mwamba mpaka kutalika kwa phewa.

B. Pitirizani kugwada pamene mukutambasula ndikufikira gululo mmwamba ndi pamwamba mpaka kukulitsa kakang'ono.

C. Bweretsani malo apakati, kufikira kumwamba.

E. Wongola miyendo ndikubwerera kutsogolo kwa thupi.

Chifukwa: "Sikuti ntchitoyi imangokupatsani bonasi yayikulu yamphamvu komanso yolimbitsa kumbuyo, koma imathandizanso kuphunzitsa minofu ya m'mimba kutambasula ndikubwerera m'mbuyo, "akutero Speir." Izi zikhala zazikulu popewa kulimba komanso kuwonongeka kwa diastasis, komanso kuthandizira iwo omwe aphunzitsidwa kubwezera pambuyo pobereka. "

Langizo: Kutalikitsa msana mmwamba ndi kumbuyo, kuganiza za kukula motalika vs. "Izi zikuyenera kukhala zabwino ndikukhala odekha, chifukwa chake tengani pang'onopang'ono ndi thupi lanu."

6.Kukulitsa Kwotsatira ndi Band

(Muthanso kuyesa iyi ndi chopukutira m'bafa kapena mulibe band konse.)

Oyankha: 8

A. Mutagwira gululo motalikirapo kuposa m'lifupi la mapewa ndi mikono yotambasulidwa kuchokera pa mapewa, pindani mawondo ndi kufikira mikono mpaka kudenga.

B. Talikirani mbali imodzi, mukugwada kunja kwa thupi, kukoka masamba amapewa palimodzi.

C. Kutambasula mkono kutambasula.

D. Khalani osakhazikika ndikubwerera pakatikati. Bwerezani mbali ina.

Chifukwa: Iyi ndi imodzi mwanjira zabwino kwambiri zokulitsira ndikulimbitsa minofu yayikulu yomwe imakhala yolimba panthawi yapakati, Speir akuti. "Kutalikitsa ndi kulimbikitsa minofu imeneyi sikungothandiza pakumva kubereka kokha, komanso kukuthandizani kunyamula mwana wanu ndi zida zonse (zolemera!) Mwana akabwera!"

Langizo: Ganizirani za kukula kwa mainchesi atatu muzochita zonse. Mukamayang'ana chigongono chakuthupi lanu, ingoganizirani kuti mukuthyola mtedza pakati pamapewa anu kuti ma lats ndi misampha igwirizane, akutero.

7. Kukhazikika Mbali

Ma reps: 10 sets / kusiyanasiyana

Mbali ndi Mbali

A. Imani ndi mapazi opitilira m'chiuno mopingasa ndipo manja atakulungidwa kumbuyo kwa mutu. Pansi pa squat.

C. Talikitsani thupi mbali ndi mbali modekha polimba mbali.

Pansi Kufikira

A. Onjezani kufikira dzanja lakunja pansi.

B. Bweretsani dzanja kumbuyo kwa mutu ndikubwereza mbali ina.

Kufikira Pamwamba

A. Bwererani kumbuyo ndikufika pamwamba pa mutu uku mukugwedezekera mbali imodzi.

B. Bwerezani kufikira pamwamba mbali inayo.

Chifukwa: Kuyenda uku kumathandizira kutsutsa ndikulimbitsa mphamvu pachimake chonse. Zimathandizira kuti magazi aziyenda m'malo omwe samayenda bwino pa nthawi yomwe ali ndi pakati (ndicho chifukwa chake mumamva zowawa za miyendo usiku). Imatsutsanso, imamanga mphamvu, ndipo nthawi imodzi imatambasula mbali iliyonse ya pachimake.

Langizo: Sungani mayendedwe mokhazikika komanso akuyenda. Mvetserani thupi lanu ngati likukuuzani kuti musatsike kwambiri mu squat yanu kapena kufikira.

Onaninso za