Imizuzu engama-30 yoKumitha koKhulelwayo onokuthi uyenze kuyo nayiphi na i-trimester (kunye nayo yonke into oyaziyo ngaphambi kokuba wophule ukubila)

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Halala mama! Nokuba usandula ukufumanisa ukuba ulindele okanye uneeveki ezingama-30, ukhe wazibuza ukuba la mava amatsha aya kuyichaphazela njani indlela yakho yokuzilolonga. Ngethamsanqa, ukuba usempilweni kwaye ugqirha wakho ukunika KULUNGILE, ukuhlala usebenza kukhuseleke ngokupheleleyo kwaye kukhuthazwe nakwizibonelelo ezininzi ezibonelela umama nosana. Ngelixa kukho iintshukumo ezithile ekufuneka ziphetshwe (siya kungena kuloo nto kamva), ukwenza umthambo yindlela entle yokuphelisa zonke ezo ntlungu neentlungu eziza nokukhulelwa.

Ukukunceda ukuba uqalise, sibambisene Brooke Cates , ingcali yomthambo waphambi nasemva kokubeleka kunye nomseki we Indlela yeBloom , ukudala i-30-minute yokukhulelwa kokukhulelwa. Njengenxalenye yokutyikitya kwakhe uthotho lwe-BirthPREP, le sekethi ibandakanya i-13 ye-compound exercise ongayenza ngokukhuselekileyo ngexesha le-trimester nganye, nokuba awubonisi okanye malunga nokuphuma. Isekethe yenzelwe ukukunceda ngokwengqondo nangokomzimba ukuqeqesha ukuzalwa, uCates uyachaza, ngokukuthatha kwiinqanaba ezahlukahlukeneyo zokuphumla kunye nokudinwa usebenzisa iintshukumo esele uyazi kwaye uyazithanda ... okanye ukunyamezela.

Njengesiqhelo, qiniseka ukuba udibana nogqirha wakho phambi kokuba uqalise nayiphi na inkqubo entsha yomthambo. Nje ukuba uye phambili, bamba iilegi zakho zokubeleka ozithandayo kwaye ulandele le vidiyo ingezantsi, emva koko ufunde kuyo yonke into okufuneka uyazi malunga nemithambo ngelixa ukhulelwe.

ENXULUMENEYO: Iintlobo ezili-9 zokuzilolonga ezithandwa ngabasetyhini abakhulelweyo

BirthPREP ukusuka Indlela yeBloom kwi Vimeo .

Nye. Ukutshintshana kwiMiphuno eNgemva

Yima iinyawo zakho zibe ngububanzi be-hip-width kwaye unyathele umlenze wakho wasekhohlo ngasemva nasezantsi de idolo lakho lintinge ngaphezu komhlaba. Qinisekisa ukuba idolo lakho lasekunene libekwe ngokuthe ngqo phezu kwe-ankle yakho njengoko ithanga lakho lihambelana nomhlaba. Nyathela unyawo lwakho lwasekhohlo phambili kwaye utshintshe amacala, ujike umva ngomlenze wakho wasekunene kwaye uqhubeke uqukuqela ngale ntshukumo.

Mbini. I-Squat eWeighted to Reverse Lunge to Curtsy Lunge (umlenze wasekhohlo)

* Isebenza eyakho i-glutes, i-quads, i-hamstrings, i-core, amathole kunye nabaxhwili.

Yima ngeenyawo zakho ububanzi begxalaba ngokuhlukana ubambe i-dumbbell enye kwisandla ngasinye. Yehlisa isinqe sakho phantsi kwi-squat kwaye ume. Buyela umva ngomlenze wakho wasekunene kwaye wehlise ezantsi kwi-lunge. Phakama kwaye ucofe iinzwane zakho zasekunene ngasemva ukuya kwindawo yokuqala. Emva koko unqumle umlenze wakho wasekunene ngasemva kwesobunxele ukuze ube ne-curtsy lunge. Le rep enye. Buyela kwindawo yokuqala kwaye uphinde, usebenze icala lakho lasekhohlo lonke ixesha.

3. IStatic Single Leg Lunge Bamba kunye nePulse (umlenze wasekhohlo)

* Isebenza eyakho i-glutes, i-quads, i-hamstrings kunye ne-core.

Buyela umva ngomlenze wakho wasekunene kwaye wehlise ezantsi kwi-lunge. Bamba le ndawo uze uqale ngokucotha ukubetha. Gcina iintshukumo ezincinci kwaye zilawulwa.

Isine. ILateral Lunge ukuya Phambili uLunge (umlenze wasekhohlo)

* Isebenza eyakho glutes, quads, hamstrings, abductors, adductors kunye core.

Yima iinyawo zakho zibe ububanzi bamagxa. Ukusebenzisa umlenze wakho wasekhohlo, thatha inyathelo elikhulu ukuya kwicala kwaye unciphise de ithanga lakho lasekhohlo lihambelana nomgangatho. Gcina umlenze wakho wasekunene uthe tye, tyhala ngasemva ukuya kwicala lakho lasekhohlo ukuze ubuyele kwindawo yokuqala. Emva koko, qhubela phambili ngomlenze wasekhohlo kwaye wehlise ezantsi ungene kwiphaphu eliya phambili. Buyela kwindawo yokuqala kwaye uqhubeke uhamba ngale ntshukumo.

5. ILateral Lunge ukuya Phambili uLunge (umlenze wasekunene)

* Isebenza eyakho glutes, quads, hamstrings, abductors, adductors kunye core.

Yima iinyawo zakho zibe ububanzi bamagxa. Ukusebenzisa umlenze wakho wasekunene, thatha inyathelo elikhulu ukuya kwicala kwaye unciphise de ithanga lakho lasekunene lihambelane nomgangatho. Gcina umlenze wakho wasekhohlo ngokuthe tye, tyhala ngasemva ukuya kwicala lakho lasekunene ukuze ubuyele kwindawo yokuqala. Emva koko, qhubela phambili ngomlenze wasekunene kwaye wehlise ukuya kwindawo eya phambili. Buyela kwindawo yokuqala kwaye uqhubeke uhamba ngale ntshukumo.

6. I-Squat eWeighted to Reverse Lunge to Curtsy Lunge (umlenze wasekunene)

* Isebenza eyakho i-glutes, i-quads, i-hamstrings, i-core, amathole kunye nabaxhwili.

Yima ngeenyawo ububanzi be-hip-width ngaphandle, i-dumbbell enye kwisandla ngasinye. Yehlisa isinqe sakho phantsi kwi-squat kwaye ume. Buyela umva ngomlenze wakho wasekhohlo kwaye wehlise ezantsi kwi-lunge. Phakama kwaye ucofe iinzwane zakho zasekhohlo ngasemva ukuya kwindawo yokuqala. Emva koko unqumle umlenze wakho wasekhohlo ngasemva kwasekunene kwakho ukuze ube ne-curtsy lunge. Le rep enye. Buyela kwindawo yokuqala kwaye uphinde, usebenze icala lakho lasekunene lonke ixesha.

7. IStatic Single Leg Lunge Bamba kunye nePulsu (umlenze wasekunene)

* Isebenza eyakho i-glutes, i-quads, i-hamstrings kunye ne-core.

Buyela umva ngomlenze wakho wasekhohlo kwaye wehlise ezantsi kwi-lunge. Yibambe le ndawo uze uqale ngokucotha ukutyhala xa uyalelwa. Gcina iintshukumo ezincinci kwaye zilawulwa.

8. Weighted Small Arm Isangqa

* Isebenza eyakho emagxeni, triceps kunye biceps.

Yima wolule iingalo zakho ecaleni kumphakamo wegxalaba iintende zakho zijonge ezantsi. Qala ukwenza izangqa ezincinci zangaphambili, ugcine iingqiniba zakho zithe tye (kodwa zingatshixwanga). Ukubuyisela umva izangqa xa uyalelwe, lonke ixesha ugcina amagxa akho ezantsi kunye nesiseko esibandakanyekayo. Faka iidumbbells ezincinci zomngeni owongezelelweyo.

9. Ukuhamba kwamagxa aphakamisa

* Isebenza eyakho i-deltoid, Inceda i-biceps, imigibe kunye ne-anterior.

Yima ngeengalo zakho emacaleni ngeedumbbell ezimbini ezincinci kwisandla ngasinye. Phakamisa kancinane iintsimbi ukuya ecaleni de iingalo zakho zihambelane nomgangatho, iintendelezo zijonge phantsi. Hlanganisa iingalo zakho phambi komzimba wakho kwaye unciphise ukuya kwindawo yokuqala. Phinda le ntshukumo kwicala elichaseneyo, uqale ngokunyusa ngaphambili kwaye uphele ngokunyuka kwecala.

10. W Uxinzelelo lwamagxa

* Isebenza eyakho i-deltoid, i-triceps, imigibe kunye nesifuba esiphezulu.

Yima uphakamise iingalo zakho, ingqiniba ujonge esinqeni sakho kunye nezandla emagxeni akho ngendlela efana ne-W. Ngedumbbell encinci kwisandla ngasinye, nweba ngeengqiniba zakho ukucinezela iintsimbi ngqo phezulu entloko yakho. Kancinci buyela kwindawo yokuqala kwaye uphinde.

Shumi elinanye. Injongo Post Rotations

* Isebenza eyakho ikofu yokujikeleza.

Ukubamba i-dumbbell kwisandla ngasinye iintende zakho zijonge ngaphandle, goba iingalo zakho kwaye uphakamise uzisa iingqiniba zakho ngokuhambelana namagxa akho ukwenza indawo yokukora. Jikelezisa iingalo zakho phantsi, ugcine izihlahla zakho kunye neengqiniba zilungelelanisiwe de ingalo yakho ihambelane nomgangatho. Jikelezisa ngasemva kwaye uphinde.

12. Squat nge-Upper Cuts

* Isebenza eyakho i-glutes, i-quads, i-hamstrings, i-core, i-deltoid kunye ne-biceps.

Yima ngeenyawo zakho ububanzi begxalaba ngokuhlukana ubambe i-dumbbell enye kwisandla ngasinye. Yehlisa isinqe sakho phantsi kwi-squat. Njengoko umile, qhubela ingalo enye inqumle umzimba ukuya kwelinye igxalaba ngentshukumo yangaphezulu iintende zakho zijonge phezulu. Buyisa ingalo yakho kwaye wehlise umva ezantsi kwi-squat. Njengoko umile, qhubela ingalo echaseneyo uyinyuse kwaye uyinqumle kwintshukumo yangaphezulu. Buyela kwindawo yokuqala kwaye uphinde.

13. I-Static Squat ene-Hammer Curls

* Isebenza eyakho i-biceps, i-glutes, i-quads kunye ne-core.

Yima ngeenyawo zakho ububanzi begxalaba ngokuhlukana ubambe i-dumbbell enye kwisandla ngasinye. Yehlisa isinqe sakho phantsi kwi-squat kwaye ubambe. Ngeengqiniba zakho emacaleni kunye neentende zezandla zijonge ngaphakathi, zigobe ukuya emagxeni akho kwaye wehle, ucotha kwaye ulawuleke. Qhubeka nale ntshukumo yokugcina indawo ye-squat.

Ziziphi iingenelo zokuzilolonga ngelixa ukhulelwe?

Ukuba unethemba lonikezelo olukhuselekileyo nolusempilweni, umthambo nawo ubonakalisiwe ukunceda ukunciphisa iingxaki kunye nokuphucula impilo ye-placenta . Uphononongo lubonisa ukuba i-placenta yoomama abenza umthambo rhoqo ekuqaleni naphakathi kokukhulelwa badla ngokukhula ngokukhawuleza kwaye basebenze ngcono, uCates usixelela. Olu phononongo luka-2017 ngu I-BMJ kwakhona kubonisa ukuba umsebenzi womzimba ngexesha lokukhulelwa kunciphisa ubunzima bokukhulelwa kunye nobungozi besifo seswekile, kunye namathuba okuba necandelo le-C elingacwangciswanga okanye likaxakeka. Ukuzilolonga kuya kunceda nokuqeqesha umzimba wakho kugqatso lomdyarho ongowomsebenzi. Ukuzilolonga kunye nokusebenza kubangela iihomoni ezifanayo ezidambisa iintlungu, uCates uyacacisa. Ukuqeqesha umzimba ukuba uqhelane nezi hormone ngelixa usenza umthambo kuthetha isakhono esikhulu kunye nolungelelwaniso ngexesha lokubeleka. Ngaba siyikhankanye ukuba inokunceda ukukhawulezisa ukuchacha kwakho emva kokubeleka? Ukuzala akuyonto encinci kodwa ngokutsho olu phononongo luka-2000 ipapashwe kwi Ijenali yeMfundo yePerinatal , okukhona ulungile, kokukhona uya kuchacha ngokukhawuleza.

Ngokuqinisekileyo, izibonelelo zokusebenza zokukhulelwa azipheli apho. Uphando lubonise ukuba umthambo unempembelelo enkulu kumntwana, kubandakanywa nokwandisa umsebenzi wokuqonda kunye impilo yentliziyo . Iintsana zabasetyhini abenza umthambo ngexesha lokukhulelwa banamanqaku aphezulu e-Apgar ngoko nangoko emva kokuzalwa, uCates uyacacisa. Uvavanyo lwe-Apgar lujonga izinto ezintlanu eziphambili kwimpilo yosana olusanda kuzalwa kubandakanya umbala wolusu, izinga lokubetha kwentliziyo, i-reflexes, ithoni yemisipha kunye nesantya sokuphefumla. Uphando luye lwabonisa ukuba umthambo wangaphambi kokubeleka unokukhuthaza ukukhula ngokukhawuleza kwe-neuromotor kwiintsana, ngaloo ndlela kuphuculwe ulungelelwaniso lwabo lomzimba. Olu phononongo luka-2019 ipapashwe ngu Amayeza kunye neNzululwazi kwezeMidlalo kunye nokuzilolonga bafumanisa ukuba iintsana ezinoomama ababezilolonge rhoqo babenezakhono eziphucukileyo zemoto, ngakumbi kumantombazana. Babekwazi ngcono ukubamba, ukuqengqeleka nokulawula iintshukumo zeentloko zabo, usana olulingana netriathlon. Abaphandi baye baqaphela ukuba ezi ziphumo zibonisa ukuba ukwenza umthambo ngexesha lokukhulelwa kunokunciphisa umngcipheko wokutyeba kwabantwana.

Ngaba kukho naziphi na iimeko ezenza imithambo ngelixa ukhulelwe kungakhuselekanga?

Iimeko ezithile zonyango, kubandakanya i-anemia, isifo sentliziyo, i-placenta yangaphambili kwaye umlomo wesibeleko ongenabuchule inokukhupha umthambo njengento ekhuselekileyo ngexesha lokukhulelwa, ngoko qiniseka ukuba udibane nogqirha wakho ngaphambi kokuba uzame nantoni na entsha. Ukuba uyakwazi ukuhlala usebenza ngexesha lekota, kubalulekile ukumamela umzimba wakho kwaye uhlengahlengise iintshukumo zakho njengoko kufuneka. Izihlunu zakho zomgangatho we-pelvic ziya kuchaphazeleka ngakumbi njengoko zisebenza ixesha elongezelelweyo ukuxhasa ubunzima bomntwana wakho okhulayo. Ukufunda indlela yokucofa ngokufanelekileyo kwinkqubo yakho yangaphakathi engundoqo ngexesha lokukhulelwa kunokunciphisa kakhulu amathuba okwenzakala kwiplavic okanye diastasis yesisu , uCates uyachaza.

Kufuneka ndizilolonge kangaphi ngelixa ndikhulelwe?

Oku kuya kwahluka ukusuka kumfazi ukuya kumfazi, kodwa i IKholeji yaseMelika yeeObstetricians kunye neeGynecologists icebisa ubuncinci imizuzu eli-150 ye-moderate-intensity-intensity aerobic exercise veki nganye. Oku kumalunga nemizuzu engama-30 ngosuku kangangeentsuku ezintlanu ngeveki apho ushukuma ngokwaneleyo ukuze ufumane ukubetha kwentliziyo yakho kodwa awuphefumli ngokupheleleyo.

Ukuba awuqinisekanga ukuba ungaqala ngaphi, namathela kubungakanani bomsebenzi obuwenza ngaphambi kokukhulelwa. Ukukhulelwa ayiloxesha lifanelekileyo lokunyusa imveliso yakho okanye uzityhale ngamandla kunokuba wawunjalo ngaphambili, uCates uyalumkisa. Kumntu obekhe wasebenza, ucebisa ukuba enze imithambo iintsuku ezintathu ukuya kwezintlanu ngeveki, kuquka neentsuku zokuphumla okusebenzayo. Iintsuku zakho zokuphumla zinokugxila ekuhambeni, i-yoga okanye ukuhamba kancinci okanye ukunyuka. Ukuba ubungaqali ukusebenza umntwana, ngokuthe ngcembe wavavanya amanzi ngemizuzu emihlanu yoqeqesho oluphantsi ngosuku ngalunye, emva koko wakhe kancinci njengoko ufumana amandla. Kwaye khumbula, ukucoca indlu okanye ukulima inokutshisa iikhalori ezininzi njengokuhamba ujikeleze ibhloko, ke gcina umkhondo wemisebenzi yakho yemihla ngemihla kwaye ubeke iliso kwimveliso yakho kunye namanqanaba amandla.

Yeyiphi eyona mithambo ye-cardio kunye namandla endinokuyenza ngelixa ndikhulelwe?

Ngethamsanqa, uninzi lokhetho lwe-cardio olwenzileyo ekukhulelweni kwangaphambi kokukhulelwa KULUNGILE ukuqhubeka nokwenza ngoku (yiva loo nto, abagijimi?). Khumbula nje ukuba le misebenzi iya kuziva yahlukile kwaye inokufuna indlela entsha njengoko umzimba wakho utshintsha, uCates ucebisa. Ukuba ujonge uhlobo olutsha lwe-cardio, namathela kwinto enobunzima obuphezulu kodwa ifuthe eliphantsi, njenge ukukhwela ibhayisekile . Uya kufumana ukubetha kwentliziyo yakho ngelixa unciphisa uxinzelelo kumzimba wakho. Ikwayindlela entle yabaqalayo yokuntywila iinzwane zabo kwihlabathi lokomelela. Uya kukwazi ukonyusa ukomelela kwakho kwaye ukhuseleke ngokukhuselekileyo ngaphandle kwesoyikiso sokwenzakala. Olunye ukhetho olukhulu lwempembelelo ephantsi? Ukuqubha kunye ne-aerobics yamanzi. Nangona ubungengomntu oqubhayo ngaphambili, lo msebenzi unokunceda ukuphucula ukujikeleza kwegazi kunye nokuqinisa imisipha ngelixa unciphisa uxinzelelo olupheleleyo kumqolo wakho kunye nomqolo. Qaphela nje undoqo wakho ngexesha lokubetha okuthile, uCates ucebisa, kuba ezinye zinokufuna ukusebenza ngakumbi kunabanye.

Ukuba uyimpuku ethembekileyo yokuzivocavoca ehlala rhoqo kwirekhi yobunzima, uninzi lwemithambo yamandla ikhuselekile ngokugqibeleleyo ukuqhubeka ngelixa ukhulelwe, ukuba nje ulumkile kwaye unokugcina ulawulo lobunzima obongeziweyo. I-squats, imiphunga kunye nee-deadlifts zonke zingumdlalo olungileyo kunye nee-hammer curls, ukucinezela amagxa kunye nezangqa zengalo. Ezinye zeendawo endizithandayo ukugxila kuzo ngexesha lokukhulelwa ziyi-glutes, i-core, i-upper and middle back, amahlombe, isifuba kunye ne-biceps, uCates uthi. Iibhendi zokuchasa inokuba ludibaniso olukhulu, ukunyusa i-ante kuyo nayiphi na intshukumo yomzimba. Qiniseka nje ukuba uyayikhwebula kwizinto ezibandakanya ukutsiba-tsiba okugqithisileyo kunye nayo nayiphi na intshukumo ebeka imfuneko enkulu kwisisu sakho (bona, hlala phantsi). Ukuba ufumana naluphi na utshintsho olungaqhelekanga, njengentlungu yesifuba, isiyezi, intloko ebuhlungu, ubuthathaka bemisipha okanye ukopha kwelungu lobufazi, yeka ukwenza umthambo kwaye unike ugqirha wakho umnxeba.

Ngaba amanqanaba am amandla angatshintsha ngexesha lokukhulelwa?

Njengoko umzimba wakho uhlengahlengisa kwaye iihomoni zihamba nge-haywire, unokuqaphela ukuba udinwe ngakumbi kunesiqhelo (njengokungathi, awukwazi-ukugcina-amehlo-amehlo-avuleke uhlobo lokudinwa). Kwaye nangona kuqhelekile ngokupheleleyo, ngakumbi kwi-trimester yakho yokuqala neyesithathu, kunokuba buthathaka. Eyona nto ingcono onokuyenza kukumamela umzimba wakho. Ukuba awuziva ubaleka ngolo suku, yeqa kwaye uzame ukuhambahamba ngentsasa elandelayo. Amanqanaba akho amandla kufuneka atshintshe (udala ubomi!) Kwaye usuku ngalunye luya kuhluka. Ngethamsanqa, la manqanaba ahlala etshintsha kwisigaba sokuqala sekota yesibini kwaye uya kukwazi ukwenza umsebenzi omninzi womzimba njengoko ungena kwinyanga yesine.

Ngaba kukho nayiphi na imithambo ekufuneka ndiyiphephe ngelixa ndikhulelwe?

Nantoni na egxile kakhulu kumbindi kufuneka iphetshwe. I-Cates icebisa ukuba kuthintelwe imithambo efana ne-crunches, i-crunches esecaleni ejolise kwii-obliques kunye naziphi na iintshukumo ezijijayo njenge-Russian twist okanye i-hip dips. Iiplanga ezingaphambili kufuneka kwakhona ziphetshwe xa ungasakwazi ukulawula uxinzelelo kwisisu sakho. Imisebenzi efuna ukutsiba okugqithisileyo, ukugqabhuka okanye ukushukuma okungcangcazelayo ikwayinto yokungahambeli kunye nayo nayiphi na imidlalo ekwinqanaba eliphezulu okanye enokuqhagamshelwana okuphezulu. Emva kwe-trimester yakho yokuqala, uya kufuna ukunqanda nantoni na ebandakanya ukulala phantsi ngomqolo ixesha elide, kuba ubunzima besibeleko sakho bunokucinezela ukuhamba kwegazi kuwe nakumntwana wakho.

Enye into ekufuneka uyiqaphele kukuguquguquka kwakho. I-relaxin yihomoni eveliswa ngamaqanda kunye ne-placenta kwaye iphezulu kakhulu kwi-trimester yakho yokuqala. Ukukulungiselela ukubeleka (kunye nesisu sakho esikhulayo) luxanduva lokukhulula imisipha kwi-pelvis yakho kunye nokuthintela ukufinyela esibelekweni ukuthintela ukuzala ngaphambi kwexesha. Iziphumo, nangona kunjalo, azipheli apho njengoko ezinye iigaments emzimbeni zikhululekile kwaye zibangele ukuguquguquka okungakumbi ukusuka entloko ukuya ezinzwaneni. Ngenxa yoko, ukwenzakala okubangelwa kukolulwa kukuxhalaba okuqinisekileyo. Qaphela ukuba ubambe nzulu kangakanani, uCates uyalumkisa. Zama ukuhlala ngaphakathi kuluhlu lwentshukumo efanayo njengoko ubukade ukhulelwe okanye ubuye umva nje icebiso lokuzikhusela. Nangona ukusebenza okuguquguqukayo, okufana neyoga, kulukhetho olukhulu lokulindela oomama, iCates icebisa ukuba ukhumbule ukusebenza kwakho okungundoqo kunye nomgangatho we-pelvic kunye nokunqanda ukugoba umva kuba zibeka uxinzelelo olongezelelweyo kwizicubu ezidibeneyo ecaleni komgca wesisu sakho.

Ngaphezu kwayo yonke enye into, mamela umzimba wakho, sela amanzi amaninzi, uguqule iintshukumo njengoko kufuneka kwaye emva koko uphawule oku umama-kunye-mna ukuzilolonga kuba xa ilungu lakho elitsha losapho lifika.

ENXULUMENEYO: Ukuzivocavoca emva kokubeleka: Izinto ezi-6 ekufuneka uzazi

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