Kulimbitsa Thupi kwa Mphindi 30 pa Mimba Mungathe Kuchita Mu Trimester Iliyonse (Kuphatikiza Zonse Zomwe Muyenera Kudziwa Musanaswe Thukuta)

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Nditumizireni Imelo Onetsani Patsamba

Zikomo amayi! Kaya mwazindikira posachedwa kuti mukuyembekezera kapena muli ndi masabata 30, mwina mumada nkhawa kuti zomwe zatsopanozi zidzakhudzire bwanji zolimbitsa thupi zanu. Mwamwayi, ngati muli ndi thanzi labwino ndipo dokotala wanu akukupatsani zabwino, kukhalabe otanganidwa kumakhala kotetezeka komanso kumalimbikitsidwa chifukwa cha ubwino wambiri womwe umapereka kwa amayi ndi mwana. Ngakhale pali zosuntha zina zomwe ziyenera kupewedwa (tidzalowa m'menemo pambuyo pake), kuchita masewera olimbitsa thupi ndi njira yabwino yochepetsera zowawa zonse zomwe zimadza chifukwa chokhala ndi pakati.

Kuti tikuthandizeni kuyamba, tinagwirizana Brooke Cates , katswiri wochita masewera olimbitsa thupi asanabadwe komanso pambuyo pobereka komanso woyambitsa wa Njira ya Bloom , kupanga masewera olimbitsa thupi a mphindi 30. Monga gawo la siginecha yake ya BirthPREP, derali limaphatikizapo masewera olimbitsa thupi 13 omwe mungathe kuchita mosamala pa trimester iliyonse, kaya simukuwonetsa kapena mwatsala pang'ono kuphulika. Derali lapangidwa kuti likuthandizeni m'maganizo ndi m'thupi kuphunzitsa kubadwa, Cates akufotokoza, pokutengerani m'magawo osiyanasiyana opumula ndi kutopa pogwiritsa ntchito zomwe mumadziwa kale ndi kuzikonda ... kapena kulekerera.

Monga nthawi zonse, onetsetsani kuti mwawonana ndi dokotala musanayambe pulogalamu ina iliyonse yolimbitsa thupi. Mukangopita patsogolo, gwirani ma leggings omwe mumawakonda ndikutsata kanema pansipa, kenako werengani zonse zomwe muyenera kudziwa pochita masewera olimbitsa thupi mukakhala ndi pakati.

Zogwirizana: 9 Zolimbitsa Thupi Zomwe Amayi Oyembekezera Amakonda

BirthPREP kuchokera Njira ya Bloom pa Vimeo .

imodzi. Alternating Reverse Lunges

Imani ndi mapazi anu motalikirana m'lifupi ndikuwongolera mwendo wanu wakumanzere kumbuyo ndi pansi mpaka bondo lanu ligwedezeke pamwamba pa nthaka. Onetsetsani kuti bondo lanu lakumanja lakhazikika pamwamba pa bondo lanu pamene ntchafu yanu ikufanana ndi pansi. Yendetsani phazi lanu lakumanzere kutsogolo ndikusintha mbali, ndikubwerera mmbuyo ndi mwendo wanu wakumanja ndikupitiriza kuyenda mumayendedwe awa.

awiri. Sikwati Yolemera kuti Musinthe Lunge kupita ku Curtsy Lunge (mwendo wakumanzere)

* Imagwira ntchito yanu glutes, quads, hamstrings, core, ng'ombe ndi abductors.

Imani ndi mapazi anu motalikirana ndi mapewa motalikirana mutagwira dumbbell m'dzanja lililonse. Tsitsani m'chiuno mwanu mu squat ndikuyimirira. Bwererani mmbuyo ndi mwendo wanu wakumanja ndikutsikira m'mphuno. Imirirani ndikugunditsa zala zanu zakumanja kumbuyo komwe mukuyambira. Kenako muwoloke mwendo wanu wakumanja kumbuyo kwamanzere kuti muwoloke. Iyi ndi rep imodzi. Bwererani kumalo oyambira ndikubwereza, mukugwira ntchito kumanzere nthawi zonse.

3. Kugwira Mwendo Umodzi Kugwira & Kugunda (mwendo wakumanzere)

* Imagwira ntchito yanu glutes, quads, hamstrings ndi core.

Bwererani mmbuyo ndi mwendo wanu wakumanja ndikutsikira m'mphuno. Gwirani malo awa ndiyeno pang'onopang'ono muyambe kugunda. Sungani mayendedwe ang'onoang'ono ndikuwongolera.

Zinayi. Lateral Lunge to Forward Lunge (mwendo wakumanzere)

* Imagwira ntchito yanu glutes, quads, hamstrings, abductors, adductors ndi core.

Imani ndi mapazi anu motalikirana ndi mapewa. Pogwiritsa ntchito mwendo wanu wakumanzere, tengani sitepe yaikulu kumbali ndikutsika mpaka ntchafu yanu yakumanzere ikufanana ndi pansi. Kusunga mwendo wanu wakumanja mowongoka, kanikizani mmbuyo kumanzere kwanu kuti mubwerere pomwe mudayambira. Kenako, yendani kutsogolo ndi mwendo wakumanzere ndikutsikira pansi kulowa kutsogolo. Bwererani kumalo oyambira ndikupitiriza kuyenda mumayendedwe awa.

5. Lateral Lunge to Forward Lunge (mwendo wakumanja)

* Imagwira ntchito yanu glutes, quads, hamstrings, abductors, adductors ndi core.

Imani ndi mapazi anu motalikirana ndi mapewa. Pogwiritsa ntchito mwendo wanu wakumanja, tengani sitepe yaikulu kumbali ndikutsika mpaka ntchafu yanu yakumanja ikufanana ndi pansi. Kusunga mwendo wanu wakumanzere mowongoka, kanikizani mmbuyo kumanja kumanja kuti mubwerere pamalo oyamba. Kenako, pita patsogolo ndi mwendo wakumanja ndikutsikira m'mphuno yakutsogolo. Bwererani kumalo oyambira ndikupitiriza kuyenda mumayendedwe awa.

6. Sikwati Yolemera kuti Musinthe Lunge kukhala Curtsy Lunge (mwendo wakumanja)

* Imagwira ntchito yanu glutes, quads, hamstrings, core, ng'ombe ndi abductors.

Imani ndi mapazi motalikirana m'chiuno-m'lifupi, dumbbell m'dzanja lililonse. Tsitsani m'chiuno mwanu mu squat ndikuyimirira. Bwererani mmbuyo ndi mwendo wanu wakumanzere ndikutsikira m'mphuno. Imirirani ndikugunditsa zala zanu zakumanzere kumbuyo komwe munayambira. Kenako muwoloke mwendo wanu wakumanzere kuseri kwa dzanja lanu lamanja kuti mupondereze. Iyi ndi rep imodzi. Bwererani kumalo oyambira ndikubwereza, mukugwira ntchito kumanja nthawi zonse.

7. Kugwira Mwendo Umodzi Wokhazikika & Kugunda (mwendo wakumanja)

* Imagwira ntchito yanu glutes, quads, hamstrings ndi core.

Bwererani mmbuyo ndi mwendo wanu wakumanzere ndikutsikira m'mphuno. Gwirani motere kenako ndikuyamba kugunda pang'onopang'ono mukalangizidwa. Sungani mayendedwe ang'onoang'ono ndikuwongolera.

8. Zozungulira Zing'onozing'ono Zolemera

* Imagwira ntchito yanu mapewa, triceps ndi biceps.

Imani ndi manja anu motambasulira chapakatikati pa phewa lanu ndi manja anu kuyang'ana pansi. Yambani kupanga mabwalo ang'onoang'ono kutsogolo, kusunga zigongono zanu mowongoka (koma osatseka). Bwezerani mabwalo pamene mukulangizidwa, nthawi zonse mukusunga mapewa anu pansi ndi pachimake. Phatikizani ma dumbbells ang'onoang'ono kuti muwonjezere zovuta.

9 . Oyendayenda Mapewa Amakweza

* Imagwira ntchito yanu deltoid, imatulutsa misampha yakutsogolo, misampha ndi ma biceps.

Imani ndi manja anu kumbali yanu ndi ma dumbbells ang'onoang'ono awiri m'dzanja lililonse. Pang'onopang'ono kwezani zolemera kumbali mpaka manja anu ali ofanana ndi pansi, zikhatho zikuyang'ana pansi. Bweretsani manja anu pamodzi kutsogolo kwa thupi lanu ndikutsitsa mpaka pomwe mukuyambira. Bwerezerani kusuntha uku mosiyana, kuyambira ndi kukweza kutsogolo ndi kutsirizitsa mokweza.

10. W Makanema a Mapewa

* Imagwira ntchito yanu deltoid, triceps, misampha ndi chapamwamba chifuwa.

Imani ndi manja anu mmwamba, zigongono m'chiuno mwanu ndi manja ndi mapewa anu mu mawonekedwe a W. Ndi dumbbell yaing'ono m'dzanja lililonse, tambasulani m'zigongono zanu kukanikiza zolemera molunjika pamwamba pa mutu wanu. Pang'onopang'ono bwererani kumalo oyambira ndikubwereza.

khumi ndi chimodzi. Kusintha kwa Goal Post

* Imagwira ntchito yanu chikho cha rotator.

Gwirani dumbbell m'dzanja lililonse ndi manja anu kuyang'ana kunja, pindani manja anu ndikukweza kubweretsa zigongono zanu molingana ndi mapewa anu kuti mupange positi. Tembenuzani manja anu pansi, sungani manja anu ndi zigongono molunjika mpaka mkono wanu ukhale wofanana ndi pansi. Tembenuzani mmbuyo ndikubwereza.

12. Squat ndi Upper Cuts

* Imagwira ntchito yanu glutes, quads, hamstrings, core, deltoid ndi biceps.

Imani ndi mapazi anu motalikirana ndi mapewa motalikirana mutagwira dumbbell m'dzanja lililonse. Kwezani m'chiuno mwanu mu squat. Pamene mukuyimirira, yendetsani mkono umodzi m'mwamba modutsa paphewa lina ndi kusuntha manja anu mmwamba. Bwezerani mkono wanu ndikutsitsa mmbuyo mu squat. Pamene mukuyimirira, yendetsani mkono wina mmwamba ndikuwoloka mumayendedwe apamwamba. Bwererani kumalo oyambira ndikubwereza.

13. Static Squat yokhala ndi Hammer Curls

* Imagwira ntchito yanu biceps, glutes, quads ndi core.

Imani ndi mapazi anu motalikirana ndi mapewa motalikirana mutagwira dumbbell m'dzanja lililonse. Tsitsani m'chiuno mwanu mu squat ndikugwira. Ndi zigongono zanu m'mbali mwanu ndi zikhato zikuyang'ana mkati, zipindani molunjika mapewa anu ndikutsika, mochedwa komanso mowongolera. Pitirizani ndi kayendetsedwe kameneka kusunga malo a squat.

Ubwino wochita masewera olimbitsa thupi uli ndi pakati ndi chiyani?

Ngati mukuyembekeza kubadwa kotetezeka komanso kwathanzi, kuchita masewera olimbitsa thupi kwatsimikiziridwa kuti kumathandizira kuchepetsa zovuta ndikuwongolera thanzi la placenta . Kafukufuku akuwonetsa kuti ma placenta a amayi omwe amachita masewera olimbitsa thupi nthawi zonse kuyambira ali aang'ono komanso pakati papakati amakula mwachangu ndikugwira ntchito bwino, Cates akutiuza. Phunziro ili la 2017 ndi Mtengo wa BMJ zimasonyezanso kuti kuchita masewera olimbitsa thupi pa nthawi ya mimba kumachepetsa kulemera kwa gestational ndi chiopsezo cha matenda a shuga, komanso mwayi wokhala ndi gawo la C losakonzekera kapena mwadzidzidzi. Kuchita masewera olimbitsa thupi kudzakuthandizaninso kuphunzitsa thupi lanu pa marathon omwe ndi ovuta. Kuchita masewera olimbitsa thupi ndi ntchito kumabweretsa mahomoni ochepetsa ululu omwewo, Cates akufotokoza. Kuphunzitsa thupi kuti lizolowerane ndi mahomoniwa pochita masewera olimbitsa thupi kumatanthauza kukwanitsa komanso kukonza bwino panthawi yobereka. Kodi tidanena kuti zingakuthandizeninso kufulumira kuchira kwanu mutabereka? Kubereka sikochepa koma molingana ndi maphunziro awa a 2000 lofalitsidwa mu Journal of Perinatal Education , mukakhala olimba, mumachira msanga.

Zoonadi, ubwino wa kulimbitsa thupi kwa mimba sikutha. Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kumakhudzanso kwambiri mwana, kuphatikizapo kulimbikitsa ntchito zamaganizo komanso thanzi la mtima . Makanda a amayi omwe amalimbitsa thupi ali ndi pakati amakhala ndi ma Apgar ochulukirapo akangobadwa, akufotokoza motero Cates. Mayeso a Apgar amayang'ana zinthu zisanu zofunika kwambiri pa thanzi la mwana wakhanda kuphatikiza mtundu wa khungu, kugunda kwa mtima, kusinthasintha, kamvekedwe ka minofu ndi kupuma. Kafukufuku wasonyezanso kuti kuchita masewera olimbitsa thupi asanabadwe kumatha kulimbikitsa kukula kwa neuromotor kwa makanda, motero kumapangitsa kuti azigwirizana. Phunziro ili la 2019 lofalitsidwa ndi Mankhwala & Sayansi mu Zamasewera & Zolimbitsa thupi anapeza kuti makanda omwe amayi awo ankachita masewera olimbitsa thupi nthawi zonse amakhala ndi luso lapamwamba la magalimoto, makamaka kwa atsikana. Anali okhoza kugwira bwino, kugudubuza ndi kulamulira kayendetsedwe ka mutu wawo, mwana wofanana ndi triathlon. Ofufuza adawonanso kuti zomwe apezazi zikusonyeza kuti kuchita masewera olimbitsa thupi panthawi yomwe ali ndi pakati kumachepetsa chiopsezo cha kunenepa kwaubwana.

Kodi pali zinthu zina zomwe zimapangitsa kuti masewera olimbitsa thupi asakhale otetezeka?

Matenda ena, kuphatikizapo kuchepa kwa magazi m'thupi, matenda a mtima, placenta kale ndi chiberekero chosayenerera akhoza kuletsa masewera olimbitsa thupi ngati njira yotetezeka pa nthawi ya mimba, choncho onetsetsani kuti mufunsane ndi dokotala musanayese chatsopano. Ngati mumatha kukhala otanganidwa panthawiyi, ndikofunika kumvetsera thupi lanu ndikusintha mayendedwe anu momwe mukufunikira. Minofu yanu ya m'chiuno imakhudzidwa makamaka pamene ikugwira ntchito mowonjezereka kuti ithandizire kulemera kwa mwana wanu yemwe akukula. Kuphunzira momwe mungalowetse bwino mkati mwamkati mwanu nthawi yonse yomwe muli ndi pakati kumatha kuchepetsa mwayi wanu wovulala m'chiuno kapena diastasis ya recti , Cates akufotokoza.

Ndiyenera kuchita masewera olimbitsa thupi kangati ndili ndi pakati?

Izi zidzasiyana mkazi ndi mkazi, koma American College of Obstetricians ndi Gynecologists amalimbikitsa kuchita masewera olimbitsa thupi osachepera mphindi 150 sabata iliyonse. Izi ndi pafupifupi mphindi 30 patsiku kwa masiku asanu pa sabata komwe mukuyenda mokwanira kuti mtima wanu ugundane koma osapuma.

Ngati simukudziwa komwe mungayambire, tsatirani kuchuluka kwa masewera olimbitsa thupi omwe mumachita musanayambe kutenga pakati. Mimba si nthawi yabwino yoti muwonjezere zotulutsa zanu kapena kudzikakamiza nokha kuposa momwe munkachitira poyamba, Cates akuchenjeza. Kwa munthu wokangalika kale, amalimbikitsa kuchita masewera olimbitsa thupi masiku atatu kapena asanu pa sabata, kuphatikiza masiku opumula. Masiku anu opumula amatha kuyang'ana pakuyenda, yoga kapena kuyenda pang'ono kapena kukwera. Ngati simunayambe kuchita masewera olimbitsa thupi asanabadwe, yesani madzi pang'onopang'ono ndi mphindi zisanu za maphunziro otsika kwambiri tsiku lililonse, kenako onjezerani pang'onopang'ono pamene mukupeza mphamvu. Ndipo kumbukirani, kuyeretsa nyumba kapena kulima dimba imatha kutentha ma calories ochuluka monga kuyenda mozungulira chipikacho, choncho sungani zochitika zanu za tsiku ndi tsiku ndikuwunika zomwe mumatulutsa ndi mphamvu zanu.

Ndi masewera ati abwino kwambiri a Cardio ndi mphamvu omwe ndingachite ndili ndi pakati?

Mwamwayi, njira zambiri za cardio zomwe mudakhala nazo musanatenge mimba zili bwino kuti mupitirize kuchita tsopano (mukumva zimenezo, othamanga?). Ingokumbukirani kuti izi zitha kukhala zosiyana ndipo zingafune njira yatsopano pamene thupi lanu likusintha, Cates akulangiza. Ngati mukuyang'ana mtundu watsopano wa cardio, tsatirani chinthu chomwe chimakhala cholimba kwambiri koma chochepa, monga njinga yoyima . Mudzakweza mtima wanu pamene mukuchepetsa kupsinjika kwa thupi lanu. Ndi njira yabwino kwa oyamba kumene kuviika zala zawo kudziko lolimba. Mutha kukulitsa thanzi lanu ndikudzitsutsa nokha popanda kuwopseza kuvulala. Zosankha zina zazikulu zotsika kwambiri? Kusambira ndi madzi aerobics. Ngakhale mutakhala kuti simunayambe kusambira, ntchitoyi ingathandize kuti magazi aziyenda bwino komanso kulimbitsa minofu pamene mumachepetsa kupsinjika kwa msana ndi msana wanu. Ingokumbukirani zapakati panu pakakwapulidwa, Cates amalangiza, popeza ena angafunike kuyambitsa kwambiri kuposa ena.

Ngati ndinu makoswe ochitira masewero olimbitsa thupi omwe nthawi zambiri amawotcha, masewera olimbitsa thupi ambiri amakhala otetezeka kuti mupitirize pamene muli ndi pakati, malinga ngati musamala ndipo mutha kulamulira kulemera kwake. Ma squats, mapapo ndi ma liftlifts onse ndi masewera abwino komanso ma curls a nyundo, kukanikiza mapewa ndi mabwalo amanja. Zina mwazinthu zomwe ndimakonda kwambiri zomwe ndimakonda kwambiri panthawi yomwe ndili ndi pakati ndi glutes, pachimake, kumtunda ndi pakati, mapewa, chifuwa ndi biceps, Cates akuti. Magulu otsutsa Kungakhalenso kuwonjezera kwakukulu, kukweza ante pa kusuntha kulikonse kwa thupi. Onetsetsani kuti mupewe zochitika zomwe zimaphatikizapo kudumpha mopambanitsa komanso mayendedwe aliwonse omwe amafunikira kwambiri pamimba panu (onani ya, sit-ups). Ngati mukukumana ndi kusintha kosazolowereka, monga kupweteka pachifuwa, chizungulire, kupweteka kwa mutu, kufooka kwa minofu kapena kutuluka magazi kumaliseche, siyani kuchita masewera olimbitsa thupi ndikuyitana dokotala.

Kodi mphamvu zanga zidzasintha ndili ndi pakati?

Pamene thupi lanu likusintha ndipo mahomoni amapita haywire, mungazindikire kuti mwatopa kwambiri kuposa nthawi zonse (monga, simungathe-kusunga-maso-otseguka ngati otopa). Ndipo ngakhale kuti ndi zachilendo, makamaka mu trimester yoyamba ndi yachitatu, zingakhale zofooketsa. Chinthu chabwino kwambiri chomwe mungachite ndikumvetsera thupi lanu. Ngati simukufuna kuthamanga tsiku limenelo, lumphani ndikuyesa kuyenda m'mawa wotsatira. Miyezo yanu yamphamvu iyenera kusintha (mukupanga moyo!) Ndipo tsiku lililonse lidzakhala losiyana. Mwamwayi, magawowa nthawi zambiri amasintha kumayambiriro kwa trimester yachiwiri ndipo mudzatha kuchita masewera olimbitsa thupi pamene mukulowa mwezi wachinayi.

Kodi pali zolimbitsa thupi zomwe ndiyenera kupewa ndili ndi pakati?

Chilichonse chomwe chimayang'ana kwambiri pachimake chiyenera kupewedwa. A Cates amalimbikitsa kupewa masewera olimbitsa thupi monga ma crunches, zokhotakhota zam'mbali zomwe zimayang'ana ma obliques ndi mayendedwe aliwonse okhotakhota ngati mapindikidwe aku Russia kapena ma dips a m'chiuno. Mapulani akutsogolo ayeneranso kupewedwa ngati simungathenso kuthana ndi kupanikizika pamimba. Zochita zomwe zimafuna kudumpha mopambanitsa, kudumpha kapena kusuntha kwamphamvu ndizosapitanso komanso masewera aliwonse okwera kwambiri kapena olumikizana kwambiri. Pambuyo pa trimester yoyamba, mudzafunanso kupewa chilichonse chomwe chimaphatikizapo kugona chagada kwa nthawi yayitali, chifukwa kulemera kwa chiberekero chanu kumatha kusokoneza kutuluka kwa magazi kwa inu ndi mwana wanu.

Chinthu china choyenera kukumbukira ndi kusinthasintha kwanu. Relaxin ndi timadzi tambiri timene timapangidwa ndi thumba losunga mazira ndi latuluka ndipo imakhala yokwera kwambiri mu trimester yoyamba. Kukonzekera ntchito yobereka (komanso mimba yomwe ikukula) ndi udindo wotsitsimula mitsempha ya m'chiuno mwako komanso kulepheretsa kutsekula m'chiberekero kuti asabereke msanga. Zotsatira zake, sizimayimilira pomwe mitsempha ina m'thupi imamasulidwanso zomwe zimapangitsa kusinthasintha kwambiri kuchokera kumutu mpaka kumapazi. Pachifukwa ichi, kuvulala komwe kumachitika chifukwa cha kutambasula kwakukulu ndi nkhawa yotsimikizika. Kumbukirani kuti mukuzama kwambiri, Cates akuchenjeza. Yesetsani kukhala munjira yofanana ndi yomwe munali ndi pathupi isanakwane kapenanso kusiya pang'onopang'ono kuti mudziteteze. Ngakhale maseŵera olimbitsa thupi, monga yoga, ndi njira zabwino zopangira amayi oyembekezera, Cates akusonyeza kuti muzikumbukira mayendedwe anu apakati ndi a m'chiuno komanso kupewa zobwerera kumbuyo chifukwa amaika mphamvu yowonjezera pamatenda olumikizana pakati pa mimba yanu.

Koposa zonse, mverani thupi lanu, imwani madzi ambiri, sinthani mayendedwe ngati pakufunika ndikuyika chizindikiro ichi kulimbitsa thupi kwa amayi-ndi-ine chifukwa pamene wachibale wanu watsopano wafika.

Zogwirizana: Zochita Zolimbitsa Thupi Pambuyo Pobereka: Zinthu 6 Zomwe Muyenera Kudziwa

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