Nokukurumidza Sei Unogona Kutanga Kuekisesaiza Mushure mekusununguka?

Zvemukati

• Rutivi Rutivi
• Speed ​​Skater
• Clamshell
• Cat-Mombe
• Ongororo ye

Vanaamai vatsva vaiudzwa kuti vagare zvakasimba kwemavhiki matanhatu mushure mekuita mwana, kusvikira chiremba wavo avapa chiedza chegirini kuti vashandise. Hapachina. IAmerican College of Obstetricians uye Gynecologists nguva pfupi yadarika vakazivisa kuti "vamwe vakadzi vanokwanisa kutangazve zviitiko zvemuviri mukati memazuva ekuzvara" uye kuti ob-gyns vanofanirwa, mune chiitiko "chakareruka kusangana nekutsi kwemukadzi, kuraira varwere kuti vanogona kutanga kana kutangazve chirongwa chekurovedza muviri pavanongonzwa kukwanisa. "

"Hatisi kuudza vakadzi, 'Zvirinani uende kunze uko,' asi tiri kuti zvakanaka kuita izvo zvaunofunga," anodaro ob-gyn Alison Stuebe, MD, anodzidzisa purofesa paUniversity yeNorth. Carolina Chikoro cheMishonga. “Kare, kwakanga kune mufungo wokuti, ‘Enda kumba, uye usamuka pamubhedha.’” Kunzwa zvakanaka ndicho chinhu chinokosha pakusarudza maekisesaizi e“chikamu chechina,” Dr. Stuebe anodaro. (Inoenderana: Vanaamai Vakakodzera Govera Idzo Dzinodzokororwa uye Dzinongoitika Nzira Dzavanoita Nguva Yekushanda)

Wakagadzirira kufamba, asi iwe hauzive pekutangira? Edza iyi dunhu kubva kuPilates pro Andrea Speir, iye mugadziri weFit Pregnancy Plan Workout yedhijitari. Tanga nemazuva matatu pavhiki uye shanda kusvika kumatanhatu. "Mafambiro achakupa endorphins," anodaro Speir. "Iwe uchanzwa wakagadzirira kutora pazuva rakatevera, kwete kupera." (Yakabatana: Zvese zvaunoda Kuti Uzive Nezve Kumhanya neJogging Stroller, Zvinoenderana neVanyanzvi)

Mifananidzo: Alessandra Olanow

Rutivi Rutivi

Batsirwa: "Mapuranga eparutivi anotarisa pakusimbisa yakadzika abs pasina kudzika kwakadzika padumbu," Speir anodaro. (Heino zvimwe pamusoro pekuita sei puranga reparutivi.)

Zviedze: Rara pauriri nedivi rako rekurudyi, makumbo akaturikidzana, torso yakagadzikwa pagokora rekurudyi. Simudza chiuno saka muviri unogadzira tambo; svika ruoko rweruboshwe mudenga. Bata kwemasekonzi makumi matatu (anoratidzwa pamusoro). Chinja mativi; dzokorora. Shanda kusvika paminiti rimwe padivi.

Speed ​​Skater

Benefits: "Iyi lateral cardio ine kushomeka kwepamusoro-pasi pane yako pelvic pasi pane kumhanya."

Zviedze: Paunenge wakamira, tora nhanho hombe kurudyi negumbo rerudyi uye utsvaire gumbo reruboshwe kumashure kwako, uchiunza ruoko rweruboshwe kurudyi (kuratidzwa pamusoro). Kurumidza nhanho kuruboshwe negumbo rekuruboshwe, uchiunza gumbo rerudyi kumashure, ruoko rwerudyi rwakayambuka. Imwe yemasekondi makumi matatu. Zorora 10 masekondi; dzokorora. Ita 4 intervals. Shanda kusvika matatu matatu-maminetsi.

Clamshell

Benefits: "Izvi zvinosimbisa chiuno chako uye kubwinya kuti ubatsire kutsigira yakaderera kumashure."

Zviedze: Rara pasi pasi kurudyi, musoro uchizorora kuruoko rwerudyi. Bendisa mabvi 90 degrees pamberi pako uye simudza makumbo maviri pamwechete kubva pasi. Vhura mabvi kuti ugadzire dhayamondi nemakumbo (anoratidzwa pamusoro), wobva wavhara. Ita makumi maviri reps usingadonhedze tsoka. Ita 3 seti.

Cat-Mombe

Benefits: "Iyi classic inovhura idzo dzakasimba dumbu uye mhasuru mhasuru."

Zviedze: Tanga pasi pamakumbo mana. Inhale sezvaunosimudza musana wako, uye tarisa mberi. Exhale sezvaunotenderera kumashure uye uunze musoro mubhokisi (inoratidzwa pamusoro). Ita 10 reps.

Ongororo ye