UziLungisa njani iiKlasi zokuQinisekisa kweQela xa ukhulelwe

Umxholo

• I-TRX
• Ibarre
• Ukuhamba ngebhayisikile
• I-CrossFit
• Mat Pilates
• Zumba
• Yoga
• Uphengululo lwe

Kuninzi okutshintshileyo xa kufikwa kwisayensi yokuzivocavoca ngexesha lokukhulelwa. Kwaye ngelixa kufanelekile rhoqo bonisana no-ob-gyn wakho ukuze ufumane okulungileyo ngaphambi kokuba utsibe kwindlela entsha okanye uqhubeke nomsebenzi wakho wesiqhelo kunye nosana endleleni, abafazi abakhulelweyo banemida embalwa yokwenza umthambo okhuselekileyo kunangaphambili, ngokutsho kwe-American Congress of Obstetricians and Gynecologists (ACOG). ).

Ezi ziindaba ezimnandi kuye nawuphina umntu okholwayo malunga neeklasi ze-barre kunye noqeqesho lwamandla. Yazi nje: Olunye uhambisa umnxeba wokufuna ukhuseleko olufunekayo kunye nokutshintsha. Isikhokelo esinye ngokubanzi? "Ngokubanzi, ndihlala ndixelela ii-mamas zam ukuba ziphephe naluphi na umthambo obeka uxinzelelo kumgangatho we-pelvic, obangela ukungakwazi ukuzibamba, kunye / okanye ukudala 'ukudibanisa' kwesisu, utshilo u-Erica Ziel, umama wabathathu kunye nomyili weKnocked-Up Ukufaneleka kunye nenkqubo ye-Core Athletica rehab. (Ukudibanisa kuxa izihlunu zesisu esiswini ngexesha lokuzilolonga okubangela uxinzelelo olukhulu kwi-abs.) Oku kunokuba sisalathiso esifanelekileyo sokumisela ukuba uyaqhubeka na uhlobo oluthile lomthambo.

Ngaphandle koko jonga indlela yokutshintsha ezinye zeendlela zokuhamba kwiiklasi zakho ozithandayo ngezi swaps zepro.

I-TRX

Umqeqeshi we-TRX u-Ami McMullen uthi xa ukhulelwe kufuneka uhlale uphepha "nawuphi na umthambo onokunyusa amathuba okuwa." Iziko lakho lomxhuzulane liya kutshintsha njengoko isisu sakho sikhula kwaye uqhubeka ngokukhulelwa, ukwenza ulungelelwaniso lube ngumceli mngeni ngakumbi.

Phepha: TRX Lunge

Ukuzivocavoca umzimba osezantsi ukujongile kude ne-ankile kunye nonyawo lwakho lwangasemva oluxhonywe embhedeni wonyawo njengoko ulungelelanisa nomlenze wakho wangaphambili kwaye ulahle idolo lakho ngasemva kwindawo ebambekayo. Oku "kudala imfuno engaphezulu yokulinganisela kunye nokuzinza kwidolo lomlenze omileyo, i-ankle, kunye namalungu e-hip," kusho uMcMullen.

Ukuguqulwa kokukhulelwa: Ibhalansi ye-TRX

Endaweni yonyawo nje olunye kwi-TRX foot cradles, okunene ubambe izibambo ngezandla zombini ukuze uzinzo ngakumbi. Jongana nendawo ye-anchor kwindawo yokuma kwaye ubuyele umva kwindawo ebuyela umva, ugcine iinzwane ezibekwe phezulu emgangathweni. "Olu khetho lusasebenza umzimba wakho ophantsi kunye nombindi, kodwa ugcina uzinzile ngakumbi ngokuvumela iingalo zakho ukuba zincede ukukhulula ubunzima. Kwakhona kukunika ukhetho lokuchukumisa unyawo lwangasemva emhlabeni ngokukhawuleza ukuba uqala ukuziva ushukuma."

Ibarre

I-Barre inokuba lukhetho oluhle ngaphambi kokubeleka ngenxa yokuba inefuthe elisezantsi ngokwemvelo, kodwa ezinye zezo ntshukumo zinokungonwabi kwaye, okona kubi kakhulu, kuyingozi. Uninzi lomsebenzi ongundoqo unokuguqulwa ngokulula (kodwa soloko uphepha i-crunches) kwaye uya kufuna ukusebenzisa i-barre ngaphezulu kwenkxaso yokulinganisela, kodwa isikhundla sakho seenyawo kunye nohlu lokunyakaza zizinto ezimbini eziqhelekileyo ezijongwa ngabasetyhini abakhulelweyo kufuneka bayikhumbule.

Ziphephe: Indawo yokuqala enzulu Plié

Amanqanaba okonyuka kwehormoni ngexesha lokukhulelwa, kunokubangela ukungakhathali okanye ukungazinzi kumalungu. Oko kuthetha ukuba iintshukumo apho idolo liqhuba khona ngaphaya kweenzwane, njengale ndawo yokuqala yeplié apho iinzwane zijika zibe ngama-angles angama-45 kwaye uguqe emadolweni, kufuneka ugwenywe, utsho uFarel B. Hruska, i-ACE-certified umqeqeshi kunye neFIT4MOM ingcali yokomelela kwangaphambi kokubeleka. Kumama abalindelekileyo, ezi zihamba zinokuba yingozi njengoko zibeka amadolo kwindawo engazinzanga, ezinokubangela uxinzelelo kumalungu kulo lonke umlenze, uthi uHruska.

Ukukhulelwa imodecation: Isikhundla sesibini Plié

Ukwenza amadolo azinze ngakumbi, yima kwindawo yesibini (iinzwane zisaphendukile kodwa iinyawo zimalunga neenyawo ezintathu) ngaphandle kwendawo emxinwa yokuqala kunye nezithende kunye. Ewe uza kuhlala ufumana izibonelelo zethanga kunye nokuphanga. (Funda ngakumbi malunga neyona ndlela ingcono kwaye imbi kakhulu yokuzivocavoca.)

Ukuhamba ngebhayisikile

Ukuhamba ngebhayisekile, njenge-barre, kukuzilolonga okuphambeneyo okunempembelelo ephantsi. Ukuba ungumbaleki kodwa amalungu akho abuhlungu okanye isinyi sakho siyavuza ngexesha lokubaleka (isiphumo esiqhelekileyo nesicasulayo esicacileyo sokukhulelwa ngenxa yoxinzelelo lwesinyi sakho esisuka kwisibeleko sakho esandayo), ukukhwela ibhayisekile kunokuba yinto entle yokuya kwi-cardio kunye namandla. uqeqesho, nalo.

Ziphephe: Izibambo eziphantsi kakhulu kunye nomsebenzi wexesha eliphakathi kakhulu

Ukukhula kwesisu kunye namabele amakhulu kuthetha ukuba uninzi lwabasetyhini abakhulelweyo sele belwa nokuma kakubi. Izibambo eziphantsi kakhulu zinokuqhubela phambili ingxaki. Kwakhona, ngokongeza umthamo wegazi, oomama abakhulelweyo banokubethwa ngumoya ngokukhawuleza kunokuba bebesenza ngaphambi kokukhulelwa. Umzamo wakho uwonke kufuneka wehle, utshilo u-Alexandra Sweeney, umhlohli okhokelayo kwiFlywheel's Pacific North Northwest region.

Ukukhulelwa ukuguqulwan: Yiya nkqo kwaye usebenze ukuya kuthi ga kwinqanaba le-6 ukuya kweli-10 lokusebenza

Ukuphakamisa izibambo kuthintela amadolo akho ekubetheni isisu sakho ngalo lonke ixesha lokujikeleza kwaye kunceda ukukhuthaza ukuma komzimba okungcono. Ungayichazanga eyokuba, ukukhwela nkqo ngokuthe tye kunokuba lula ngakumbi, utsho uSweeney. Malunga nenqanaba lokuqina: "Kwinqanaba le-1 ukuya kwi-10, ukuba uhlala ujonge u-8, 9, okanye u-10, uyakufuna ukwehlisa elona nqanaba liphezulu lomzamo usondele ku-6. Zinike imvume yokwenza oko unako ." Okukwintsusa: Akukho ntloni ekuhambeni ngesantya sakho kunye namandla. Sele ungumfazi okhulelweyo we-badass obonakalise ukusebenza. (Awuwazi umahluko phakathi ko-6 no-8? Funda ngakumbi malunga nendlela yokugweba izinga lakho lokuzibhokoxa ngokuchanekileyo ngakumbi.)

I-CrossFit

I-CrossFit inokubona eyona mpendulo iphambili xa kufikwa kumba wokuqina kwangaphambi kokubeleka.Kodwa nokuba ungomdlali onamava weCrossFit okanye umthandi ongathandekiyo, usenokonwabela i-WOD yakho ngokukhuselekileyo ngelixa ulindele.

Yintoni ekufuneka uyiphephe: Ukutsiba kwebhokisi

Ngelixa i-ACOG ingasalawuli ukutsiba ngelixa ukhulelwe, uninzi lwabasetyhini luya kufumanisa ukuba ukufumana umoya kunokuthetha isinyi esivuzayo kunye nentlungu edibeneyo. UZiel uthi ngaphaya kokungakwazi ukuzibamba, ukutsiba okuqatha kunokubangela ukungasebenzi kakuhle komgangatho we-pelvic kwixesha elizayo. Oko kunokuthetha nantoni na ukusuka ekungasebenzi kakuhle ngokwesondo ukuya kwilungu le-pelvic prolapse, enokubangela ukuba isinyi sakho siwe ngokoqobo apho kufanele ukuba siyi-yikes!

Kufuneka wenze ntoni endaweni yoko: Izikwere

"Ii-squats zilungile! Ngaphandle kobunzima, zisebenza ngokugqithiseleyo ngexesha lokukhulelwa," kusho u-Ziel, "I-squatting yindlela efanelekileyo yokomeleza imilenze kunye nombindi onzulu, izinqe ezivulekileyo, kwaye zilungiselele ukuthabatha umntwana ngokukhuselekileyo." Logama nje uqhelisela ifom ye-squat elungileyo, zikhuselekile ngokugqibeleleyo emadolweni. (Idibeneyo: Ukuzivocavoca okuPhezulu kwe-5 omele uyenze ukulungiselela umzimba wakho ukuzala)

Mat Pilates

Ngokufana ne-TRX egxile ngaphakathi, unokumangaliswa kukufumanisa ukuba awunyanzelekanga ukuba uphose itawuli kwiklasi yakho yeepilates. (Obunye ubungqina: Ukuzilolonga ngaphambi kokuba ukhulelwe) Ukuqina kunye nePilates. Uyakufuna ukunqanda ukuba semqolo ixesha elide, ngokwe-ACOG. Ixesha elongezelelweyo elichithwe lilele ulala (okanye emqolo) linokunciphisa ukuhamba kwegazi liye entliziyweni yakho kwaye linciphise uxinzelelo lwegazi okwethutyana.

Yintoni omawuyiphephe: Ikhulu

Ikhulu ngokusisiseko kukukruneka kwesisu apho ulala khona ngomqolo, phakamisa umzimba wakho kunye nemilenze ngaphezulu komhlaba, kwaye umpompe iingalo zakho phezulu naphantsi amaxesha angama-100. Ngumsebenzi oqhelekileyo wePilates kodwa u-Lawson uthi kunokuba yingozi kubasetyhini abakhulelweyo ngenxa yokuba bahlala emqolo ixesha elide, kwaye i-crunches yandisa umngcipheko we-diastasis recti (ukwahlukana kodonga lwe-rectus esiswini).

Kufuneka wenze ntoni endaweni yoko: IPilates Bridge

Ibhulorho yindawo entle ngenxa yokuba unokuphakamisa nje isinqe ukusuka kwindawo yakho yokulala. Ukubamba i-torso kwi-angle kukhuselekile (ngokuchaseneyo nokuhlala uphantsi emqolo wakho). Ibhulorho yindlela elungileyo yokomeleza imilenze kunye nomqolo kunye nokukhuthaza ukuma kakuhle. Kuqhelekile ukuba uzive ngathi umntwana wakho uphazamisa amandla akho emiphunga, kwaye esi sikhundla sinokukunceda uzive ngathi ungaphefumla.

Zumba

Uphononongo lubonisa ukuba intshukumo kunye nomculo zombini ziyamthuthuzela umntwana wakho, ngoko musa ukulahla izihlangu zakho zokudanisa okwangoku. Kwaye iindaba ezilungileyo: "Ukuguqula impembelelo kuyo nayiphi na iklasi akuthethi ukuba awuyi kufumana umsebenzi onzima," kusho uMadalene Aponte, Onamandla ngumqeqeshi oyintloko weZumba.

Yintoni ekufuneka uyiphephe: Ukugxotha kunye nokuvela

Uninzi lweentshukumo zikaZumba zinefuthe eliphantsi kodwa ziyakhawuleza, utshilo uAponte. Ucebisa ukunciphisa ukunyakaza kokuthembana (okufana nee-Samba crossovers okanye i-Merengue fast twists) kunye nantoni na ebangela i-hyperextension kumqolo wakho (cinga: i-booty pops). Ukukhawuleza kwezi ntshukumo kunye nokudityaniswa kwamalungu akhululekile kunye ne-posture ephazamisayo kunokuthetha umngcipheko ophezulu wokulahla umqolo wakho. Kwakhona, ukuhamba ngokukhawuleza kunokunyusa umngcipheko wokuwa xa ibhalansi sele isengozini.

Kufuneka wenze ntoni endaweni yoko: Umdaniso kwisiqingatha setempile

Kunokuba uziphelise ngokupheleleyo ezi ntshukumo, uAponte uthi unokuzenza nje kwisiqingatha se tempo ukunciphisa umngcipheko wokwenzakala ngasemva kunye nokuwa.

Yoga

I-Yoga inokufumana ikhredithi eninzi njengokuzilolonga ngaphambi kokubeleka kodwa oko akuthethi ukuba zonke iiposi zikhuselekile. Uya kufuna ukuhoya kwaye umamele umzimba wakho (kwanakwiiklasi ezithile zaphambi kokubeleka kodwa ngakumbi kwiklasi yonke).

Yintoni omawuyiphephe: Izahlulo ezimileyo

Ngenxa yokuba oku kukulinganisela, kukho umngcipheko okhulayo wokuwa. Ukubamba intloko engezantsi kwentliziyo nako kunokukhokelela ekubeni ube nesiyezi kwaye, ukuba uphakamisa umlenze wakho uphezulu kakhulu, usengozini yokolula ngaphezulu. “Kwi-yoga yangaphambi kokubeleka okanye kwezinye iiklasi ze-yoga, kulumkele ukunqanda ukolula ngenxa yehomoni yokuphumla ekhoyo kumzimba wangaphambi kokubeleka,” utshilo uZiel. Olunye uphawu lokuba uzolula kakhulu: Ngequbuliso kubonakala ngathi unokolula ngaphaya koko ukwenzileyo ngaphambi kokukhulelwa. Okanye usenokunyanzela umzimba wakho ukuba wolule. Ziphephe zombini ezi mvakalelo kuba ukolula kwamalungu ngexesha lokukhulelwa kunokuthetha ukungonwabi, iintlungu, kunye nokungazinzi kwiminyaka emva kokubeleka.

Kufuneka wenze ntoni endaweni yoko: Iqhawe II

UMfazwe II uzinzile ngakumbi kuba ukwiinyawo ezimbini. Ume nkqo ukuze ungazikhathazi ngesiyezi. Le pose ikuvumela ukuba uvule i-hips kuluhlu olukhuselekileyo lokunyakaza ngelixa uqinisa umzimba ophantsi kunye neengalo ngexesha elifanayo.

Uphengululo lwe