Ungaqala Ngokushesha Kangakanani Ukujima Ngemva Kokubeletha?

-Delile

• Ipulangwe Eliseceleni
• Isivinini se-Skater
• I-Clamshell
• Ikati-Inkomo
• Buyekeza kwe-

Omama abasha bebetshelwa ukuthi bahlale ngokuqinile amasonto ayisithupha ngemuva kokuthola ingane, kuze kube yilapho udokotela wabo ebanikeza ukukhanya okuluhlaza ukuze basebenzise. Angiphinde. I-American College of Obstetricians and Gynecologists muva nje imemezele ukuthi "abanye besifazane bayakwazi ukuqala kabusha imisebenzi yomzimba zingakapheli izinsuku zokubeletha" nokuthi ama-ob-gyns kufanele, uma kwenzeka "ukulethwa kwesitho sangasese sowesifazane okungahambi kahle, aluleke iziguli ukuthi zingaqala noma ziqale kabusha uhlelo lokuzivocavoca ngokushesha lapho bezizwa bekwazi. "

"Asitsheli abesifazane ukuthi, 'Kungcono uphume lapho,' kodwa sithi kulungile ngokuphelele ukwenza lokho ozizwa unakho," kusho u-ob-gyn u-Alison Stuebe, MD, uprofesa ohlangene eNyuvesi yaseNyakatho. Isikole Sezokwelapha saseCarolina. Ngaphambili, kwakunomqondo wokuthi, ‘Hamba ekhaya, futhi ungavuki embhedeni.’” Ukuzizwa ujabule kuyisici esiyinhloko lapho ukhetha ukuvivinya umzimba “kukota wesine,” kusho uDkt. Stuebe. (Okuhlobene: Omama Abafanelekile Babelana Ngezindlela Ezihlobene Nezingokoqobo Abazenza Ngazo Isikhathi Sokuzivocavoca)

Ukulungele ukuhamba, kepha awazi ukuthi uqalephi? Zama lesi sifunda kusuka kwa-Pilates pro Andrea Speir, umsunguli wochungechunge olusha lwe-Fit Pregnancy Plan Workout digital. Qala ngezinsuku ezintathu ngesonto futhi usebenze kuze kufike kweziyisithupha. "Ukuhamba kuzokunikeza ama-endorphin," kusho uSpeir. "Uzozizwa ukulungele ukuthatha ngosuku olulandelayo, ungapheli." (Okuhlobene: Konke Odinga Ukukwazi Ngokugijima Nge-Jogging Stroller, Ngokusho Kochwepheshe)

Imifanekiso: Alessandra Olanow

Ipulangwe Eliseceleni

Inzuzo: "Amapulangwe aseceleni agxile ekuqiniseni i-abs ejulile ngaphandle kwengcindezi yokwehla esiswini," kusho uSpeir. (Nakhu okwengeziwe mayelana nendlela yokuphatha kahle ipulangwe eseceleni.)

Izame: Lala phansi ohlangothini lwakho lokunene, imilenze ibekiwe, i-torso iphakanyiswe endololwaneni yangakwesokudla. Phakamisa izinkalo ukuze umzimba wakhe umugqa; finyelela ingalo yesokunxele phezulu. Bamba imizuzwana engama-30 (ekhonjiswe ngenhla). Shintsha izinhlangothi; phinda. Sebenza kuze kube yiminithi elingu-1 ohlangothini ngalunye.

Isivinini se-Skater

Inzuzo: "Le cardio yangemuva inengcindezi encane ekhuphukayo eya phezulu ku-pelvic floor kunokugijima."

Izame: Ngenkathi umile, thatha isinyathelo esikhulu kwesokudla ngomlenze wesokudla bese ushanela umlenze wesobunxele ngemuva kwakho, ulethe ingalo yesokunxele iye kwesokudla (eboniswe ngenhla). Ngokushesha nyathela kwesobunxele ngomlenze wesobunxele, uletha umlenze wangakwesokudla ngemuva, ingalo yangakwesokudla ngaphesheya. Shintshanisa imizuzwana engama-30. Phumula imizuzwana engu-10; phinda. Yenza izikhathi ezi-4. Sebenza kuze kube yimizuzu emithathu yemizuzu engu-1.

I-Clamshell

Inzuzo: "Lokhu kuqinisa izinkalo zakho nokukhazimula ukusiza ukuxhasa iqolo elingaphansi."

Izame: Lala phansi ohlangothini lwesokunene, ikhanda liphumule esandleni sokudla. Gobisa amadolo ngama-degree angama-90 phambi kwakho bese uphakamisa izinyawo zombili ndawonye phansi. Vula amadolo ukuze wakhe isimo sedayimane ngemilenze (eboniswe ngenhla), bese uvala. Yenza ama-reps angu-20 ngaphandle kokuwisa izinyawo. Yenza amasethi ama-3.

Ikati-Inkomo

Inzuzo: "Lokhu kwakudala kuvula leyo misipha yesisu nengemuva."

Izame: Qala phansi kuzo zonke ezine. Adonse umoya njengoba ugoba umhlane wakho, bese ubuka phambili. Khipha umoya njengoba ubuyisela emuva bese uletha ikhanda esifubeni (esiboniswe ngenhla). Yenza izikhathi ezingu-10.

Buyekeza kwe-