I-8 Exercises enokuthi iNceda ukuBambisa uMsebenzi, ngokutsho kweNgcali yeFitness kunye ne-OB / GYN

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Kwiminyaka emi-2, umtshana wam uyinto entle. Kodwa xa wayeneentsuku ezilishumi egqithile kumhla wakhe wokuqala waphakathi kuJuni, udade wethu wayenamanye amagama afanelekileyo anokumchaza. Wayekuthanda ukukhulelwa, kodwa ngasekupheleni kwekota yakhe yesithathu, wayengakwazi ukulinda ukuba izinto zihambe (kwaye adibane nonyana wakhe wamazibulo). Njengomama abaninzi, usuku lwakhe lokuzalwa lwafika kwaye lwahamba ngaphandle kokuphazamiseka. Kwaye nangona ixesha elongezelelweyo liqhelekile ngokupheleleyo, kunokuziva ngathi umntwana wakho akanakuze eze. Ngethamsanqa, kukho iindlela ezikhuselekileyo nezisebenzayo zokunceda ngokwemvelo ukuphembelela umsebenzi—umthambo ube yenye yazo.

Ngoku, ngaphambi kokuba singene ngaphakathi, kukho into ekufuneka uyazi. Akukho mthambo oye waboniswa ubangela ukuba abafazi baye emsebenzini ukuba umzimba wakho ubungekayiqali inkqubo, uyachaza. UGqr Heather Irobunda, MD kunye nebhodi eqinisekisiweyo ye-OB/GYN esekwe kwisiXeko saseNew York. Nangona kunjalo, inokukunceda ukulungiselela umzimba wakho kwizinto ezizayo. Ngesiqhelo, imithambo inceda umzimba wakho ukuba utshintshe ukusuka kwinkqubo yakuqala yokusetyenzwa ukuya kwinkqubo esebenzayo yabasebenzi. Ngokwenene, oko kuthetha ukuba kunokunceda ukukhuthaza umsebenzi ngokulungelelanisa ngokufanelekileyo ukuma komntwana kunye nokuphucula ukulungelelaniswa komama ngokubangela ukuba ubunzima obuninzi bubekwe emlonyeni wesibeleko, okwandisa iimpawu kumzimba kwaye, ngakumbi, isibeleko. I-cardio ekhanyayo, njengokuhamba, yindlela enye yokunceda ukuqhubela phambili le nkqubo kunye. Ukuba uziva ukhululekile, ukwacebisa ukuba uzibandakanye kwiintshukumo ezinempembelelo ephantsi efana ne-squats kunye nemiphunga. Unokuhlala kwaye ujikeleze kwibhola yokuzivocavoca ukuze uncede uvule isinqe sakho kwaye uvumele umntwana ukuba ahlale ephantsi kwi-pelvis, uncede umzimba wazi ukuba lixesha lomsebenzi.

Siyayazi into oyicingayo... kodwa ikhuselekile? Impendulo nguewe. Ngapha koko, kukhuselekile ukwenza umthambo jikelele ngelixa ukhulelwe, ukuba nje [iintshukumo] azikho nzima ngakumbi kunomgangatho wakho wokuqina ngaphambi kokuqala kokukhulelwa kwakho, UGqr. Irobunda utsho. I-trimester yakho yesibini ayiloxesha lokuqalisa uqeqesho lomdyarho wakho wokuqala, kwaye ikota yokugqibela ayiloxesha lokuzama iklasi entsha yeZumba. Namathela kwiintshukumo ezinempembelelo ephantsi esetyenziswa ngumzimba wakho kwaye usoloko uqinisekisa ukuba ukwindawo apho unokubandakanyeka ngokukhuselekileyo kolu qheliselo. Ukuba nomhlobo wokuzilolonga ngumbono olungileyo, naye. Qinisekisa ukuba unomntu okufutshane ukuba ufuna uncedo lokujikeleza, uyalumkisa. Ukuba akunakwenzeka ukuba kubekho umntu okhoyo ngelixa usenza umthambo, qiniseka ukuba ifowuni yakho iluncedo xa ufuna uncedo. Kwaye ngaphambi kokuba uthenge loo bhola inkulu ye-bouncy, hlala uxoxa ngazo naziphi na izicwangciso zabasebenzi kunye nokuhanjiswa kunye nogqirha wakho. Imithambo ayinakucetyiswa kubasetyhini abaneemeko zempilo ezithile okanye ukukhulelwa okusemngciphekweni omkhulu.

Ukuba ugqirha wakho ukunika ithuba lokuya phambili, nantsi i-OB/GYN esibhozo yokuzivocavoca evunyiweyo ukuzama ngoku, zonke zibonelelwe Brooke Cates , ingcali yomthambo wangaphambi nasemva kokubeleka kwakunye nomseki we Indlela yeBloom kwaye Studio Bloom . Xa eqhuba le mithambo, ucebisa ukuba kugxininiswe kwizinto ezimbini eziphambili: ukuvula nokuthambisa. Ukukhulula uxinzelelo kwindawo yesibeleko (ingundoqo yakho kunye nomgangatho we-pelvic) ngelixa udala ukunyakaza kunye namandla kumzimba ophantsi kunye nommandla we-pelvis unokubonelela ngenkxaso kumfazi oza kuzala ngokukhawuleza.

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1. I-Quadruped Deep Diaphragmatic Breaths

* Umsebenzi wokuphefumla we-diaphragmatic kunye neendlela eziphambili zokuphumla kwezihlunu zinceda ukuthambisa kwaye uqhagamshele kumgangatho we-pelvic yakho.

Kwindawo yesine kunye namagxa akho abekwe ngaphezulu kwezihlahla zakho kunye namadolo ngokuthe ngqo ngaphantsi kwezinqe zakho, qala ukuphefumla ngaphakathi nangaphandle ngeempumlo zakho. Njengoko wandisa umphefumlo ngamnye ixesha elide kunokwenzeka, qalisa ukwandisa izinga lokuphefumla kwakho, utshintshe intshukumo kwi-diaphragm yakho. Njengoko uphefumla, vumela i-ribcage yakho ikhule kunye nesisu sakho. Kwangaxeshanye, zama ukolula ngononophelo umgangatho wakho we-pelvic ngomphefumlo omtsha ngamnye. Kwi-exhale yakho, buyisela umva iintshukumo, ugcine umzimba wakho ulula kwaye ukhululekile. Akukho nto kufuneka izive inyanzelekile kwaye akukho zihlunu kufuneka zibandakanyeke ngokusebenzayo. Ugxininiso apha kukuphefumla kwakho, ukuvumela ukuba udale indawo kunye nobude.

2. I-Pelvic Tilts ezine-quadruped

Kwindawo yesine kunye namagxa akho abekwe ngaphezulu kwezandla zakho kunye namadolo ngokuthe ngqo phantsi kwenyonga yakho, qala ukuvula kwaye uvale i-pelvis ngokufaka amathambo akho e-hip kwi-ribcage yakho kwi-exhale yakho kwaye emva koko ukhulule i-tailbone yakho esibhakabhakeni phefumlela ngaphakathi. Ngohlobo oluphambili lwalo msebenzi, ungazama ukuhlangana kombindi wakho onzulu kunye nomgangatho we-pelvic njengoko ubhanqa udityaniswe nobude obuthambileyo bemisipha njengoko uvula.

3. IiRock ezine

Kwindawo yesine namagxa akho abekwe ngaphezulu kwezihlahla zakho kunye namadolo ngokuthe ngqo ngezantsi kwesinqe sakho, qalisa ukushukumisa isinqe sakho umva naphambili umema ukuvulwa kwe-hip kunye ne-pelvis enzulu ngakumbi ukuba yenzeke. Ukuphefumla njengoko isinqe sibuyela emva kwizithende zakho (hamba kuphela njengoko umzimba wakho uvumela) kwaye ukhuphe umoya njengoko ubuyela kwindawo yokuqala.

4. Squats Ngokubambelela

*I-squatting inokunceda ukuvula i-pelvis kunye nomqondiso kumzimba ukuba lixesha lokulungiselela ukuzalwa. Ukuhlala kwi-squat enzulu exhaswayo kwaye ucofe kumbindi wakho kunye noqhagamshelo lomgangatho we-pelvic kunokuba luncedo kakhulu ngexesha lomsebenzi ngokunjalo.

Qala kwi-squat esemgangathweni kunye neenyawo zakho malunga nobubanzi be-hip-width ngaphandle kunye neenzwane zijikwe kude nomzimba wakho. Yehla ezantsi kwi-squat kunye ne-butt yakho uqhuba phantsi nasemva. Ukusuka apha, cinezela izithende zakho ukuze ubuyele kwindawo yokuqala, ugcine ukugoba okuncinci emadolweni akho lonke ixesha. Nje ukuba uzive ukhululekile ngale ntshukumo, zama ukubandakanya i-15 ukuya kwi-30-yesibini ukubamba kwindawo ephantsi ye-squat yakho. Oku kuya kongeza umaleko owongezelelweyo wokuvuleka kwe-hip kunye nokuphumla komgangatho we-pelvic. Ngelixa ulapha, zibandakanye ukuphefumla kwe-diaphragmatic ukugxila kumbindi wakho.

5. Ubunzulu beSimbo sokuZala iSquats ngokuBamba

Qala kwindawo ebanzi ye-squat kunye neenyawo zakho zibe banzi kunomgama we-hip-uqelele. Yehlisa ezantsi kwi-squat enzulu kunye ne-butt yakho uqhuba phantsi nangasemva. Fumana indawo yakho esezantsi (ukuba ukhululekile ukuphumla i-butt yakho kumathole akho, yiya kuyo). Ukusuka apha, cinezela izithende zakho ukuze ubuyele kwindawo yokuqala, ugcine ukugoba okuncinci emadolweni akho lonke ixesha. Nje ukuba uzive ukhululekile ngale ntshukumo, zama ukubandakanya i-15 ukuya kwi-30-yesibini ukubamba kwindawo ephantsi ye-squat yakho. Oku kuya kongeza umaleko owongezelelweyo wokuvuleka kwe-hip kunye nokuphumla komgangatho we-pelvic. Ngelixa ulapha, zibandakanye ukuphefumla kwe-diaphragmatic ukugxila kumbindi wakho.

6. I-Hip iqengqeleka kwiBhola yokuZalwa

*Ukushukuma kwepelvic kwi Ukuzala okanye ibhola uzinzo inokunceda ukuxhasa ulungiselelo lomzimba lokufika komntwana kunye nokulungela komzimba ukuzalwa. Lo msebenzi unokwenziwa nakweyiphi na ibhola yomthambo okanye ngokuguqa ngedolo impundu yakho iphakanyiswe ezinyaweni zakho.

Fumana indawo yokuhlala ekhululekile kwibhola yokuzalwa okanye ukuzinza. Qala ngokuhambisa izinqe zakho kwisetyhula, uqale kwicala elinye uze utshintshele kwelinye icala. Olu luhlu lwentshukumo luya kwahluka kumntu wonke. Yivumele ukuba ibemfutshane kwaye ingabi nzulu okanye ibe nzulu kwaye ibe banzi ngokuxhomekeke koko uziva ungcono.

7. I-Supine Happy Baby enomsebenzi wokuphefumula

*Beka imiqamelo eliqela ngaphantsi komqolo wakho ongaphezulu kunye namagxa ukunceda ukuthomalalisa naluphi na uxinzelelo olungafunekiyo.

Lala ngomqolo wakho (okanye uxhaswe phezulu ukuba umzimba wakho uyayifuna) kwaye uvule imilenze yakho ibe yindawo eyonwabileyo yomntwana kunye nemilenze yakho iphakanyisiwe kunye neenyawo ububanzi. Bamba ezinyaweni zakho, amaqatha okanye amathole (nantoni na oziva ukhululekile) kwaye uvumele umzimba wakho ukuba uzike kule ndawo. Ukufumana ukuphefumla kwakho kwe-diaphragmatic, zikhululeke ukuhlala apha okanye ushukume ngobunono ecaleni.

8. Ukuxhaswa kweSitayile sokuZalwa okuNzulu kweSquat kunye nomsebenzi wokuphefumula

*Yongeza inkxaso apha ngokuhlala kwezimbalwa iibhloko yoga okanye ngokubeka umqolo wakho eludongeni okanye esofeni.

Qalisa nge-squat enzulu yokuzala ngemilenze yakho ebanzi, ezantsi, isifuba phezulu kwaye zombini iinyawo zityalwe ngokuqinileyo emhlabeni. Ukuba izithende zakho ziphakanyisiwe xa ukule ndawo, beka itawuli esongiweyo okanye i-yoga mat phantsi kwayo. Zisa izandla zakho kumbindi wentliziyo kwaye ucinezele ngobunono iingqiniba zakho ngaphakathi kwamadolo akho ukwenza ukuxhathisa. Fumana impefumlo yakho ye-diaphragmatic kwaye uyivumele ikukhokele kolu bambelelo.

* Indlela yeBloom Studio Bloom sisitudiyo sokuqina komzimba esenzelwe ukufundisa kunye nokuxhobisa abasetyhini abalindeleyo nasemva kokubeleka ngokuzilolonga okukhuselekileyo nokusebenzayo. Ukuba unomdla wokuzama ngakumbi, sebenzisa ikhowudi PUREWOW50 ukuya fumana ipesenti ezingama-50 kwinyanga yakho yokuqala.

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Ndithumele Nge-Imeyile Veza Kwindawo