Ungaqala Kamsinya Njani Ukuthamba Emva Kokubeleka?

Umxholo

• Iplanga esecaleni
• Isantya seSkater
• Clamshell
• Ikati-Inkomo
• Uphengululo lwe

Oomama abatsha babedla ngokuxelelwa ukuba bahlale beqinile iiveki ezintandathu emva kokuba befumene umntwana, de ugqirha wabo wabanika ukukhanya okuluhlaza ukuze benze umthambo. Hayi kwakhona. I-American College of Obstetricians and Gynecologists kutshanje ibhengeze ukuba "abanye abafazi bayakwazi ukuphinda baqalise ukwenza imisebenzi yomzimba kwiintsuku nje zokubeleka" kwaye i-ob-gyns kufuneka, kwimeko "yokubeleka okungantsonkothanga, bacebise abaguli ukuba banokuqalisa okanye baphinde baqalise unyango." ukuzilolonga kwangoko baziva bekwazi. "

"Asixeleli abafazi, 'Kungcono uphume phaya,' kodwa sithi kulungile ukuba wenze le nto uziva ngayo," utshilo u-Ob-gyn u-Alison Stuebe, MD, unjingalwazi osebenzisana naye kwiYunivesithi yaseNyakatho. Isikolo samayeza saseCarolina. "Ngaphambili, bekukho uluvo lokuba," goduka, ungavuki ebhedini. "Ukuziva ulungile yeyona nto iphambili xa ukhetha umthambo" wekota yesine ", utshilo uGqirha Stuebe. (Idibeneyo: Ama-Moms aFanelekileyo aBelana ngeendlela eziBalulekayo kunye neNyaniso ezenza ixesha lokuSebenza)

Ukulungele ukuhamba, kodwa awazi ukuba uqale ngaphi? Zama le sekethe ukusuka kwi-Pilates pro Andrea Speir, umyili weFit Pregnancy Plan Workout yothotho lwedijithali. Qala ngeentsuku ezintathu ngeveki kwaye usebenze ukuya kuthi ga kwisithandathu. Iintshukumo ziya kukunika ii-endorphins, utshilo uSpeir. "Uya kuziva ulungele ukuthatha ngosuku olulandelayo, ungaphelelwanga." (Eyeleleneyo: Yonke into ekufuneka uyazi malunga nokubaleka nge-Jogging Stroller, ngokweengcali)

Imizekeliso: UAlessandra Olanow

Iplanga esecaleni

Inzuzo: "Iiplanga ezisecaleni zijolise ekuqiniseni i-abs enzulu ngaphandle koxinzelelo olusezantsi esiswini," utshilo uSpeir. (Nazi ezinye iindlela zokwenza iplani esecaleni.)

Yizame: Lala phantsi kwicala lasekunene, imilenze ixineneyo, isifuba sixhaswe engqinibeni yasekunene. Phakamisa isinqe ukuze umzimba wenze umgca; fikelela ngasekhohlo phezulu. Gcina imizuzwana engama-30 (eboniswe ngasentla). Tshintsha amacala; phinda. Sebenza ukuya kumzuzu omnye kwicala ngalinye.

Isantya seSkater

Inzuzo: "Le cardio esecaleni inoxinzelelo olusezantsi-phantsi kumgangatho we-pelvic kunokubaleka."

Yizame: Ngelixa umile, thatha inyathelo elikhulu ekunene ngomlenze wasekunene kwaye utshayela umlenze wasekhohlo emva kwakho, uzisa ingalo yasekhohlo ngasekunene (eboniswe ngasentla). Khawuleza inyathelo lasekhohlo ngomlenze wasekhohlo, uzisa umlenze wasekunene ngasemva, ingalo yasekunene ngaphesheya. Tshintsha imizuzwana engama-30. Ukuphumla imizuzwana eli-10; phinda. Yenza amaxesha amane. Sebenza ukuya kuthi ga kwizithuba ezintathu zomzuzu omnye.

Clamshell

Izibonelelo: "Oku komeleza isinqe sakho kunye nokuqaqamba ukunceda ukuxhasa umva ongezantsi."

Yizame: Lala emgangathweni kwicala lasekunene, intloko iphumle kwisandla sasekunene. Bendisa amadolo ngama-90 degrees phambi kwakho kwaye uphakamise zombini iinyawo ndawonye. Vula amadolo ukwenza imilo yedayimane ngemilenze (eboniswe ngasentla), uze uvale. Yenza i-20 reps ngaphandle kokulahla iinyawo. Yenza iiseti ezi-3.

Ikati-Inkomo

Inzuzo: "Le classic ivula ezo zihlunu zesisu kunye nasemva."

Yizame: Qala emgangathweni kuzo zone i4. Inhale njengoko ugoba umqolo wakho, kwaye ujonge phambili. Khupha umoya njengoko ujikeleza umva kwaye ungenise intloko esifubeni (esiboniswe ngasentla). Yenza i-10 reps.

Uphengululo lwe