Ungaguqula Kanjani Amakilasi Wokuqina Kweqembu Lapho Ukhulelwe

-Delile

• I-TRX
• Barre
• Ukuhamba ngebhayisikili
• I-CrossFit
• Mat Pilates
• Zumba
• I-Yoga
• Buyekeza kwe-

Kuningi okushintshile uma kukhulunywa ngesayensi yokuzivocavoca ngesikhathi sokukhulelwa. Futhi ngenkathi kufanele njalo thintana ne-ob-gyn yakho ukuze uthole okulungile ngaphambi kokungena esimisweni esisha noma uqhubeke nokuzivocavoca kwakho okuvamile nengane endleleni, abesifazane abakhulelwe banemikhawulo embalwa yokuzivocavoca okuphephile kunakuqala, ngokusho kwe-American Congress of Obstetricians and Gynecologists (ACOG ).

Lezi izindaba ezinhle kunoma ngubani okholwayo ngamakilasi we-barre nokuqeqeshwa kwamandla. Yazi nje: Ukunyakaza okuthile kubiza ukulungiswa okudingekayo kokuphepha nokushintshana. Umhlahlandlela owodwa? "Ngokujwayelekile, ngihlale ngitshela omama bami ukuthi bagweme noma yikuphi ukuvivinya umzimba okufaka ingcindezi phansi kwe-pelvic, okubangela ukungakwazi ukuzithiba, kanye/noma kudala 'i-coning' yesisu," kusho u-Erica Ziel, umama wezingane ezintathu nomsunguli we-Knocked-Up. Ukufaneleka kanye nohlelo lokuvuselela i-Core Athletica. (Ukuhlangana lapho imisipha yesisu iqhuma ngesikhathi sokuvivinya umzimba okubangela ukucindezeleka okukhulu ku-abs.) Lokhu kungaba yinkomba enhle yokunquma ukuthi ungaqhubeka nohlobo oluthile lokuzivocavoca noma cha.

Ngaphandle kwalokho, hlola ukuthi ungakushintsha kanjani okunye kokuhamba emakilasini akho owathandayo ngalezi swaps pro.

I-TRX

Umqeqeshi we-TRX u-Ami McMullen uthi uma ukhulelwe kufanele uhlale ugwema "noma yikuphi ukuvivinya umzimba okungase kwandise amathuba akho okuwa." Isikhungo sakho samandla adonsela phansi sizoshintsha njengoba isisu sakho sikhula futhi uthuthuka ngokukhulelwa, okwenza ukulinganisa kube inselele enkulu.

Gwema: TRX Lunge

Lokhu kuvivinya umzimba okuphansi kukwenza ubheke kude nehange unyawo lwakho lwangemuva lulengiswe embelekweni yonyawo njengoba ubhalansisa nomlenze wakho wangaphambili bese uphonsa idolo lakho elingemuva ephangeni. Lokhu "kudala isidingo esengeziwe sokulinganisela nokuzinza edolweni lomlenze omile, iqakala, namalunga e-hip," kusho uMcMullen.

Ukulungiswa kokukhulelwa: I-TRX Balance Lunge

Esikhundleni sonyawo olulodwa kuphela ezinyaweni ze-TRX, empeleni ubambelela kwizibambo ngazo zombili izandla ukuze uzinze ngokulinganisela. Bhekana nephuzu okusetshenzwa kulengwa kulo ume ubuyele emuva kulayini obuyela emuva, ugcine izinzwane emuva zibekwe ngaphezulu phansi. "Le nketho isasebenza emzimbeni wakho ophansi nomgogodla, kepha ikugcina uzinze ngokwengeziwe ngokuvumela izingalo zakho zikusize ukwehlisa isisindo. Ibuye ikunikeze nethuba lokuthinta unyawo lwasemuva phansi ngokushesha uma uqala ukuzizwa udikibala."

Barre

I-Barre ingaba inketho enhle yokubeletha ngoba inomthelela omncane ngokwemvelo, kodwa okunye ukunyakaza kungase kungakhululeki futhi, okubi kakhulu, kube yingozi. Iningi lomsebenzi oyinhloko lingashintshwa kalula (kodwa gwema njalo ama-crunches) futhi uzofuna ukusebenzisa i-barre ngaphezulu ukuze uthole ukusekelwa kwebhalansi, kodwa indawo yakho yonyawo kanye nohlu lokunyakaza yizici ezimbili ezivame ukunganakwa abesifazane abakhulelwe okufanele bazikhumbule.

Gwema: Isikhundla Esijulile Sokuqala Plié

Amazinga e-hormone relaxin anda ngesikhathi sokukhulelwa, okungabangela ukuxega kwe-ligamentous-noma ukungazinzi emalungeni. Lokho kusho ukunyakaza lapho idolo liphuma khona lidlula izinzwane, njengakule ndawo yokuqala lapho izinzwane ziphendulwa zaba ngama-degree angama-45 kanti wena ugoba emadolweni, kufanele kugwenywe, kusho uFarel B. Hruska, oqinisekiswe yi-ACE umqeqeshi nochwepheshe we-FIT4MOM ngaphambi / kokubeletha. Kumama abakhulelwe, lezi zinyathelo zingaba yingozi njengoba zibeka amadolo endaweni engazinzile, okungase kubangele ukucindezeleka emalungeni kuwo wonke umlenze, kusho u-Hruska.

Ukukhulelwa modification: Isikhundla Sesibili Plié

Ukwenza amadolo azinze kakhudlwana, yima endaweni yesibili (izinzwane zisaphumile kodwa izinyawo ziqhelelene cishe ngamafidi amathathu) esikhundleni sendawo yokuqala ewumngcingo enezithende ndawonye. Futhi yebo, usazothola izinzuzo zethanga nempahla. (Funda kabanzi mayelana nokuzivocavoca okuhle kakhulu futhi okubi kakhulu.)

Ukuhamba ngebhayisikili

Ukuhamba ngebhayisikili, njengebhare, kungukuzivocavoca okuhle okumangazayo okuphansi. Uma ungumgijimi kepha amalunga akho ayaqaqamba noma ukuvuza kwesisu kuqhubeka ngesikhathi sokugijima (umphumela ojwayelekile futhi osobala ocasulayo wokukhulelwa ngenxa yengcindezi esinyeni sakho esibelethweni sakho esikhulayo), ukuhamba ngebhayisikili kungaba yinto enhle yokuya ku-cardio namandla ukuqeqeshwa, futhi.

Gwema: Izibambo eziphansi kakhulu nomsebenzi wesikhashana oqine kakhulu

Isisu esikhulayo namabele amakhulu kusho ukuthi iningi labesifazane abakhulelwe selivele lilwa nesimo esingesihle. Izibambo eziphansi kakhulu zingaqhubekisela phambili inkinga. Futhi, ngomthamo wegazi owengeziwe, omama abakhulelwe bangashaywa umoya ngokushesha kakhulu kunalokho ababekwenza ngaphambi kokukhulelwa. Umzamo wakho wonke kufanele wehle, kusho u-Alexandra Sweeney, umqeqeshi oholayo wesifunda sase-Flywheel's Pacific Northwest.

Ukukhulelwa modification: Gibela uqotho futhi usebenze kufika ezingeni lokuzikhandla elingu-6 kwayi-10

Ukuphakamisa izibambo kuvimbela amadolo akho ukuthi angashayi esiswini sakho ngaso sonke isikhathi sokujikeleza futhi kusiza ukukhuthaza ukuma okungcono. Ukungasho lutho, ukugibela phezulu kungahle kube lula nje, kusho uSweeney. Ngokuqondene neleveli yokuqina: "Esikalini esingu-1 kuye ku-10, uma ngokuvamile uhlose u-8, 9, noma 10, uzofuna ukwehlisa izinga lakho eliphezulu lokuzama ukusondela ku-6. Zinike imvume yokwenza ongakwenza. . " Iphuzu eliyinhloko: Akunamahloni ngokuhamba ngejubane lakho namandla akho. Usuvele ungowesifazane okhulelwe we-badass okhonze ukuzilolonga. (Awazi umehluko phakathi kuka-6 no-8? Funda kabanzi mayelana nokuthi ungalihlulela kanjani izinga lakho lokuzikhandla okubonakala ngokunembe kakhudlwana.)

I-CrossFit

ICrossFit kungenzeka ukuthi ibone ukusabela okwehlukanisa kakhulu uma kukhulunywa ngokuqina kwangaphambi kokubeletha.Kodwa kungakhathaliseki ukuthi ungumdlali we-CrossFit onesipiliyoni noma umshisekeli ovamile, usengajabulela i-WOD yakho ngokuphepha ngenkathi uyilindile.

Okufanele ukugweme: I-Box Jumps

Ngenkathi i-ACOG ingasavumi ukweqa ngenkathi ukhulelwe, iningi labesifazane lizothola ukuthi ukuthola umoya kungasho isinye esivuzayo nobuhlungu obuhlangene. U-Ziel uthi ngale kokungakwazi ukuzithiba, ukugxuma okuqinile nakho kungabangela ukungasebenzi kahle kwe-pelvic floor ngokuzayo. Lokho kungasho noma yini kusuka ekungasebenzi kahle kwezocansi kuya ekuqothulweni kwesitho sangasese, okungadala ukuthi isinye sakho sehle ngokoqobo lapho kufanele sibe khona-yikes!

Okufanele ukwenze esikhundleni: Ama-squats

"Ama-squats mahle! Ngisho nangaphandle kwesisindo, asebenza kahle kakhulu ngesikhathi sokukhulelwa," kusho u-Ziel, "Ukushwibeka kuyindlela enhle yokuqinisa imilenze nomgogodla ojulile, ama-hips avulekile, ngisho nokulungiselela ukucosha ingane ngokuphepha." Inqobo nje uma uqhuba ifomu elihle le-squat, futhi ziphephe ngokuphelele emadolweni. (Okuhlobene: Ukuzivocavoca Okuphezulu Oku-5 Okufanele Ukwenze Ukulungiselela Umzimba Wakho Wokubeletha)

Mat Pilates

Ngokufana ne-TRX egxile kakhulu, ungase umangale ukwazi ukuthi akudingeki uphonse ithawula ekilasini lakho le-Pilates mat. (Ubufakazi obengeziwe: I-7 Prenatal Pilates Ukuzivocavoca Ukuqinisa Ngokuphephile Ingqikithi Yakho Ngesikhathi Sokukhulelwa) Uma ungumfundi ozinikele we-Pilates, hlela iseshini yangasese nomfundisi wakho ukuze ubuyekeze izinketho zokuguqulwa, kusikisela u-Heather Lawson, umqeqeshi oholayo we-STOTT Pilates e-John Garey. Ukufaneleka kanye nama-Pilates. Uzophinde ufune ukugwema ukuba semhlane wakho isikhathi eside, ngokusho kwe-ACOG. Isikhathi esengeziwe esichithwe silele supine (noma emhlane wakho) singanciphisa ukugeleza kwegazi siye enhliziyweni yakho futhi sinciphise umfutho wegazi okwesikhashana.

Okufanele ukugweme: Amakhulu

I-Hundred iwukubhodla kwesisu lapho ulala khona ngomhlane, uhambisa umzimba wakho nemilenze ngaphezu komhlaba, bese umpompa izingalo zakho phezulu naphansi izikhathi eziyi-100. Kuwukuzivocavoca okuvamile kwe-Pilates kodwa u-Lawson uthi kungaba yingozi kwabesifazane abakhulelwe ngenxa yokuthi bahlala emhlane isikhathi eside, futhi ama-crunches akhulisa ingozi ye-diastasis recti (ukuhlukaniswa kodonga lwe-rectus abdominous muscle).

Okufanele ukwenze esikhundleni: IPilates Bridge

Ibhuloho liyibambela elihle ngoba ungakwazi ukuphakamisa izinqulu endaweni yakho yokulala. Ukubamba i-torso nge-engeli kuphephile (ngokuphambene nokuhlala uphansi emhlane wakho). Ibhuloho liyindlela enhle yokuqinisa imilenze nangemuva futhi likhuthaza ukuma okuhle. Akuvamile futhi ukuthi uzizwe sengathi ingane yakho iphazamisa umthamo wakho wamaphaphu aphelele, futhi lesi simo singakusiza uzizwe sengathi ungagcina uphefumule kancane.

Zumba

Ucwaningo lukhombisa ukuthi ukunyakaza nomculo kokubili kuyayiduduza ingane yakho, ngakho-ke ungazilahli izicathulo zakho zokudansa okwamanje. Futhi izindaba ezinhle: "Ukuguqula umthelela kunoma yiliphi ikilasi akusho ukuthi ngeke uthole ukuzivocavoca okukhulu," kusho uMadalene Aponte, uStrong ngumqeqeshi omkhulu kaZumba.

Okufanele ukugweme: Ukududuza nokuphuma

Iningi lezinyathelo zikaZumba zinomthelela ophansi kepha ziyashesha, kusho u-Aponte. Uncoma ukunciphisa ukunyakaza kokuthembana (okufana ne-Samba crossovers noma i-Merengue twists esheshayo) nanoma yini ebangela i-hyperextension emhlane wakho (cabanga: popy booty). Ijubane lale minyakazo kanye nenhlanganisela yamajoyini akhululekile nokuma okuyekethisiwe kungasho ingozi ephezulu yokulahla iqolo. Futhi, ukunyakaza okushesha kakhulu kungakhuphula ubungozi bakho bokuwa lapho ibhalansi isivele isengozini.

Okufanele ukwenze esikhundleni: Dansa nge-half tempo

Kunokukuqeda ngokuphelele lokhu kunyakaza, u-Aponte uthi ungavele ukwenze ngesikhathi esincane ukuze unciphise ingozi yokulimala eqolo nokuwa.

I-Yoga

I-Yoga ingahle ithole isikweletu esiningi njengokuzivocavoca okuhle ngaphambi kokubeletha kepha lokho akusho ukuthi yonke i-pose eyodwa iphephile. Uzofuna ukunaka futhi ulalele umzimba wakho (ngisho nasemakilasini akhethekile ngaphambi kokubeletha kodwa ikakhulukazi ekilasini lamazinga onke).

Okufanele ukugweme: Ukuhlukana okumiyo

Ngoba lokhu kuyibhalansi, kunengozi eyengeziwe yokuwa. Ukubamba ikhanda ngaphansi kwenhliziyo nakho kungaholela ekubeni nesiyezi futhi, uma uphakamisa umlenze wakho phezulu kakhulu, uzifaka engozini yokwelula ngokweqile. "E-yoga yangaphambi kokubeletha noma kwamanye amakilasi e-yoga, qaphela ukugwema ukuzinza ngokweqile ngenxa ye-hormone relaxin ekhona emzimbeni ngaphambi kokubeletha," kusho uZiel. Uphawu olulodwa owelulelayo: Ngokungazelelwe kubonakala sengathi ungelula ngaphezu kwalokho owakwenza ngaphambi kokukhulelwa. Noma kungadingeka ukuthi uphoqelele umzimba wakho ukuthi welule. Gwema zombili lezi zinzwa njengoba amalunga eluleka ngesikhathi sokukhulelwa kungasho ukungakhululeki, ubuhlungu nokungazinzi kweminyaka yangemva kokubeletha.

Okufanele ukwenze esikhundleni salokho: UQhawe II

I-Warrior II izinze kakhulu njengoba uyizinyawo ezimbili. Ume nse ngakho-ke akudingeki ukhathazeke ngesiyezi. Lokhu ukuma kukuvumela ukuthi uvule izinkalo ebangeni eliphephile lokunyakaza ngenkathi futhi uqinisa umzimba ophansi nezingalo ngasikhathi sinye.

Buyekeza kwe-