Maitiro ekugadzirisa maGroup Fitness Makirasi Paunenge Une Pamuviri

Zvemukati

• TRX
• Barre
• Kuchovha bhasikoro
• CrossFit
• Mat Pilates
• Zumba
• Yoga
• Ongororo ye

Zvakawanda zvachinja kana zvasvika kune sainzi yekurovedza muviri panguva yekuzvitakura. Uye apo iwe uchifanira nguva dzose bvunzana naob-gyn wako kuti uwane zvakanaka usati wasvetukira mumuitiro mutsva kana kuenderera mberi nemitambo yako yenguva dzose nemwana uri munzira, vakadzi vane pamuviri vane zvipingamupinyi zvishoma pakuita maekisesaizi akachengeteka kupfuura kare, maererano neAmerican Congress of Obstetricians and Gynecologists (ACOG). ).

Idzo inhau dzakanaka kune chero munhu anonamata nezve barre makirasi uye simba rekudzidzisa. Ingo ziva: Zvimwe zvinofambisa zvinoda kuchengetedzwa kwakakodzera uye swaps. Imwe gwara rekutungamira? "Kazhinji, ndinogara ndichiudza mamas angu kuti aregedze chero kurovedza muviri kunoisa kunetseka pachiuno chake, kunokonzera kusagadzikana, uye / kana kunogadzira 'coning' yedumbu," anodaro Erica Ziel, amai vevatatu uye musiki weKnocked-Up Kusimba uye chirongwa cheCore Athletica rehab. (Kutaurirana ndekwekuti mhasuru dzemudumbu dzakaputika panguva yekurovedza muviri izvo zviri kukonzera kushushikana kwakanyanya pane iyo abs.) Izvi zvinogona kuve chiratidzo chakanaka chekuona kana kuramba imwe yemhando yekurovedza muviri.

Zvikasadaro, tarisa maitiro ekuchinja mamwe ekuenda-kuenda mumakirasi ako aunofarira neaya mapro swaps.

TRX

TRX master murairidzi Ami McMullen anoti kana uine pamuviri unofanira kugara uchidzivirira "chero kurovedza muviri kunogona kuwedzera mukana wako wekudonha." Nzvimbo yako yesimba rinokwevera zvinhu pasi ichachinja sezvo dumbu rako richikura uye iwe uchifambira mberi kuburikidza nekuzvitakura, zvichiita kuti kuenzanirana kuwedzere dambudziko.

Dzivisa: TRX Lunge

Ichi chiitwa chezasi chemuviri wakatarisa kure neancho nerutsoka rwako rwekumashure rwakarembera pamubhedha wetsoka paunenge uchidzikamisa negumbo rako rekumberi uye kudonhedza ibvi rako rekumashure mubapu. Izvi "zvinoita kuti pave nekuwedzera kudiwa kwekudzikama uye kugadzikana mumabvi egumbo rakamira, ankle, uye majoini ehudyu," anodaro McMullen.

Kugadziriswa kwepamuviri: TRX Balance Lunge

Panzvimbo petsoka imwe chete mumutsara weTrX tsoka, iwe unobatirira pamaoko nemaoko ese maviri kuti uwedzere kugadzikana. Tarisisana nenzvimbo yakamira uye dzokera kumashure, uchichengeta zvigunwe zvekumashure zvakasimudzwa pamusoro peuriri. "Iyi sarudzo ichiri kushanda yako yepazasi muviri uye musimboti, asi inokuchengetedza iwe zvakanyanya kugadzikana nekubvumira maoko ako kubatsira kuburitsa huremu. Izvo zvakare zvinokupa iwe sarudzo yekubata tsoka yekuseri pasi nekukurumidza kana ukatanga kunzwa kushushikana."

Barre

Barre inogona kuve yakasarudzika prenatal sarudzo nekuti zvakasikwa zvine hushoma, asi zvimwe zvekufamba zvinogona kusagadzikana uye, zvakanyanya, zvine njodzi. Basa rakawanda repakati rinogona kuchinjwa nyore nyore (asi nguva dzose dzivisa crunches) uye iwe unoda kushandisa barre yakawanda kuti utsigire kuenzanisa, asi nzvimbo yako yetsoka uye mararamiro ekufambisa zvinhu zviviri zvinowanzoregererwa nevakadzi vane pamuviri vanofanira kuyeuka.

Dzivisa: Yakadzika Yekutanga Nzvimbo Plié

Mazinga ehomoni relaxin anowedzera panguva yekuzvitakura, izvo zvinogona kukonzera ligamentous laxity-kana kusagadzikana mumajoini. Izvi zvinoreva kufamba uko ibvi rinodzinga kupfuura zvigunwe, senge mune ino yekutanga nzvimbo plié apo zvigunwe zvakashandurwa kuita 45-degree angles uye iwe unokotama pamabvi, zvinofanirwa kudzivirirwa, anodaro Farel B. Hruska, an ACE-yakasimbiswa mudzidzisi uye FIT4MOM pre / postnatal kugwinya nyanzvi. Kune vanaamai vanotarisira, kufamba uku kunogona kuva nengozi sezvavanoisa mabvi munzvimbo isina kugadzikana, izvo zvinogona kukonzera kushungurudzika pamajoini mugumbo rose, anodaro Hruska.

Kubata modification: Chechipiri Position Plié

Kuita kuti mabvi agadzikane, mira panzvimbo yechipiri (zvigunwe zvichiri kubuda asi tsoka dzinenge 3 tsoka dzakaparadzana) pane nzvimbo yakamanikana yekutanga ine zvitsitsinho pamwechete. Uye hongu, iwe uchiri kuwana chidya-uye-booty mabhenefiti. (Dzidza zvakawanda nezvezvakanakisa uye zvakaipisisa kurovedza muviri.)

Kuchovha bhasikoro

Kuchovha bhasikoro, kunge barre, kupenga-kunotyisa kushomeka-kwakasimba kurovedza muviri. Kana iwe uri mumhanyi asi majoini ako achirwadza kana dundira rako richidonha panguva yekumhanya (yakajairika uye zviri pachena inotsamwisa mhedzisiro yemimba nekuda kwekumanikidzwa padundira rako kubva muchibereko chako chiri kukura), kuchovha bhasikoro kunogona kuve kwakanakisa kuenda kune cardio uye simba. kurovedza, zvakare.

Dzivisa: Yakanyanya-yakaderera mibato uye zvakare-yakanyanya basa yenguva

Dumbu riri kukura uye mazamu akakura zvinoreva kuti vakadzi vazhinji vane nhumbu vari kutorwisana nehunhu husina kumira zvakanaka. Akanyanya-akaderera anobata anogona kuenderera mberi nedambudziko. Zvakare, neropa rakawedzerwa vhoriyamu, vanotarisira vanaamai vanogona kupepereswa nekukurumidza zvakanyanya kupfuura zvavaiita vasati vatakura pamuviri. Kuedza kwako kwese kunofanira kuderera, anodaro Alexandra Sweeney, mutungamiri wekutungamira weFlywheel's Pacific Northwest region.

Kubata modification: Tasva wakamira uye shanda kusvika pamatanhatu kubva pagumi ekuyedza

Kusimudza mabharanzi kunodzivirira mabvi ako kuti asarova dumbu rako panguva yega yega yekutenderera uye zvinobatsira kukurudzira chimiro chiri nani. Pasina kutaura, kukwira wakatwasuka kunogona kungove kugadzikana, anodaro Sweeney. Nezve zinga rekusimbisa . " Pazasi mutsara: Iko hakuna kunyara kuenda iwe pachako kumhanya uye kusimba. Ndiwe watova mukadzi anenhumbu aitaridza kuita basa. (Hauzive mutsauko pakati pe6 ne8? Dzidza zvakawanda nezve maitiro ekutonga mwero wako wekuedza kunofungidzirwa nemazvo.)

CrossFit

CrossFit ingangove yakawona yakanyanyisa kuita kana zvasvika pakusimba kwepamuviri.Asi kunyangwe iwe uri mumhanyi weCrossFit ane ruzivo kana anonyanya kufarira, unogona kunakidzwa neWOD yako zvakachengeteka uchitarisira.

Zvokudzivirira: Bhokisi Rinosvetuka

Nepo ACOG isisiri kutonga kunze kwekusvetuka uine nhumbu, vakadzi vazhinji vanozoona kuti kutsvaga mweya kunogona kureva kudonha dundira uye kurwadziwa pamwe. Ziel anoti kunze kwekusagadzikana, kusvetuka kwakanyanya kunogona kukonzera kusimba kwepelvic pasi kusagadzikana mune ramangwana. Izvi zvinogona kureva chero chinhu kubva mukusashanda zvakanaka kwepabonde kuenda kunhengo yepelvic, izvo zvinogona kuita kuti dundira rako ridonhe kubva kwarinofanirwa kunge riri-yikes!

Chii chaunofanira kuita panzvimbo: Squats

"Squats yakanaka kwazvo! Kunyange pasina uremu, inoshanda zvakanyanya panguva yekuzvitakura," anodaro Ziel, "Kusvetwa inzira yakanaka yekusimbisa makumbo uye yakadzika mukati, yakavhurika mahudyu, uye kunyange kugadzirira kunhonga mwana zvakachengeteka." Chero bedzi iwe uchidzidzira yakanaka squat fomu, ivo zvakare vakachengeteka zvakakwana kumabvi. (Yakabatana: Iwo Wepamusoro 5 Maekisesaizi Aunofanira Kuita Kugadzirira Muviri Wako Kubereka)

Mat Pilates

Zvakawanda seyakadzika-yakatarisana neTrX, unogona kushamisika kuziva kuti haufanire kukanda tauro pane yako Pilates mat kirasi. (Humwe humbowo: 7 Prenatal Pilates Exercises kune Zvakachengeteka Simbisa Yako Kore Panguva Yekubata Kusimba uye Pilates. Iwe zvakare uchada kudzivirira kuve kumusana kwako kwenguva yakareba, zvinoenderana neACOG. Nguva yakawedzerwa yakarara wakarara (kana kumusana) inogona kuderedza kuyerera kweropa kumwoyo wako uye kuderedza kwekanguva BP.

Zvokudzivirira: Mazana

Mazana anowanzo kuve mudumbu mudumbu umo iwe unorara nemusana, kusimudzira torso yako nemakumbo pamusoro pevhu, uye pomba maoko ako kumusoro uye pasi zana zana. Icho chiitiko chakajairika kwazvo chePilates asi Lawson anoti zvinogona kukuvadza vakadzi vasati vabereka nekuti ivo vari kumusana kwavo kwenguva yakareba, uye crunches inowedzera njodzi ye diastasis recti (kupatsanurwa kwerectus mudumbu mhasuru madziro).

Zvekuita pachinzvimbo: Pilates Bridge

Bhiriji rinotsiva nekuti unogona kungosimudza chiuno kubva pachinzvimbo chako. Kubata torso pakona kwakachengeteka (zvinopesana nekugara wakatsetseka kumusana kwako). Bridge inzira yakanaka yekusimbisa makumbo uye musana uye inokurudzira kumira kwakanaka. Izvo zvakare zvakajairika kuti iwe unzwe sekuti mwana wako ari kupindira neako kuzara kwemapapu, uye chinzvimbo ichi chinogona kukubatsira iwe kunzwa sekunge iwe unokwanisa pakupedzisira kutora mashoma mashoma ekufema.

Zumba

Zvidzidzo zvinoratidza kuti kufamba uye mimhanzi zvese zvinonyaradza kumwana wako, saka usabvisa shangu dzako dzekutamba izvozvi. Uye Nhau dzakanaka: "Kugadziridza kukanganisa mune chero kirasi hazvireve kuti hauzowana kurovedza muviri," anodaro Madalene Aponte, Akasimba naZumba master mudzidzisi.

Zvokudzivirira: Kusveta uye kuputika

Zvizhinji zvinofambiswa naZumba zvine mutsindo asi zvinokasira, anodaro Aponte. Anokurudzira kudzikisira kufamba kwekuvimba (seSamba crossovers kana Merengue kukurumidza twists) uye chero chinhu chinokonzera hyperextension kumashure kwako (funga: booty pops). Iko kumhanya kwekufamba uku uye iko kusanganisa kwemajoini akasununguka uye kumira kwakakanganisika kunogona kureva njodzi yakakwira yekurasa musana wako. Zvakare, kufamba kwakanyanya-nekukurumidza kunogona kuwedzera njodzi yako yekudonha kana muyero watokanganiswa.

Chii chaunofanira kuita panzvimbo: Dhani pahafu tempo

Panzvimbo pekubvisa zvachose mafambiro aya, Aponte anoti unogona kungoaita nehafu tempo kuderedza njodzi yekukuvara kwemusana nekudonha.

Yoga

Yoga inogona kuwana yakawanda kiredhiti seyakakura prenatal kurovedza muviri asi izvo hazvireve kuti yega imwe chete pozi yakachengeteka. Iwe uchazoda kutarisisa uye teerera kumutumbi wako (kunyangwe mumakiriniki akasarudzika -kusununguka asi kunyanya mune ese-mazinga kirasi).

Zvekudzivisa: Kumira Kutsemuka

Nekuti ichi chiyero poindi, pane imwe njodzi yekudonha. Kubata musoro pasi pemoyo kunogonawo kutungamirira kune dzungu uye, kana iwe ukasimudza gumbo rako zvakanyanya, unoisa pangozi yekutambanudza. "Mukuberekwa kwega yoga kana mamwe makirasi eyoga, chenjera kuti usatambanuke nekuda kwehomoni relaxin inowanikwa mumuviri wepamuviri," anodaro Ziel. Chimwe chiratidzo chauri kutambanudza: Kamwe kamwe zvinoita sekunge iwe unokwanisa kutambanudza kure kupfuura zvawakaita usati waita nhumbu. Kana iwe ungatofanira kumanikidza muviri wako mukutambanudza. Dzivisa zvese izvi zvekunzwa sezvo kuwedzeredza majoini panguva yekuzvitakura kunogona kureva kusagadzikana, kurwadziwa, uye kusagadzikana kwemakore mushure mekusununguka.

Zvekuita pachinzvimbo: Murwi II

Warrior II yakatsiga sezvo iwe uri nemakumbo maviri. Iwe zvakare wakamira saka haufanirwe kunetseka nezve dzungu. Iyi positi inokutendera iwe kuvhura mahudyu munzvimbo yakachengeteka yekufamba uku uchisimbisawo yakaderera muviri nemaoko panguva imwe chete.

Ongororo ye