7 Prenatal Pilates Exercises Kuti Zvichengetedze Simbisa Yako Core Panguva Yepamuviri

Zvemukati

• 1. Inotsigirwa Netsoka
• 2. Diamond Inosimudza
• 3. Rutivi Rwerutivi
• 4. Katsi / Mombe neBandi
• 5. Thoracic Extension neBand
• 6. Lateral Kuwedzera neBand
• 7. Kusvirana Kudivi Bhenda
• Ongororo ye

Icho chokwadi chekuti iwe unogona (uye unofanirwa) kuramba uchishanda uchiri nepamuviri hachisi chinhu chitsva. Muchokwadi, maHTML anoti kurovedza muviri kunobatsira nezvichemo zvakajairika zvepamuviri sekurwadziwa musana uye matambudziko ekurara. Zvinogona kutoita kuti basa rive nyore! Kudzidzira muviri kunokonzerawo kuyerera kweendorphins, dopamine, uye serotonin, kubatsira kuvandudza mafungiro ako panguva inogona kunge iri manzwiro ekutenderera. (Tarisa uone ese ehutachiona enhau enhau evakadzi vakaita seiyi 8-mwedzi-nhumbu murairidzi kuuraya 155 mapaundi euchapupu hwekuti vakadzi vane nhumbu vanokwanisa vamwe pretty incredible fitness feats.)

Asi kune avhareji asiri mudzidzisi, kuziva *chaizvo* kudzidzisa zvakachengeteka nemwana ari pabhodhi-kunyanya kana zvasvika kune yako yepakati-ichiri nyaya inovhiringidza. Pinda: Andrea Speir, akasimbiswa murairidzi wePilates uye muvambi weLa-based Speir Pilates, uyo anotarisira mwana. Pano, iye anotyora pasi mafambiro ayo achasimbisa zvakachengeteka chikamu chega chega chemukati chekutarisira amai, nekutarisisa ku "kutambanudza zvinyoro uye kuwedzera zvese izvo zvakasunga mhasuru nemisungo." (Isu tinokurudzirawo Speir's Pilates Workout kurwisa bra bulge.)

"Kusanganiswa kwemafambiro aya kuchabatsira mhamha kunzwa kufara panguva yese yekuzvitakura, kusunda panguva yekusununguka, uye kudzosera shure mushure memwana," anodaro. Chaizvoizvo, iwe unofanirwa kutanga kusanganisa mafambiro aya mune yako yekuzvitakura Workout stat.

Inoshanda sei: Ita izvi zvinofamba katatu kana kana pavhiki, Speir anodaro. (Kana zuva rega rega kana iwe uchida-enda iwe!)

1. Inotsigirwa Netsoka

Reps: 10 pachigaro

Akabuda

A. Dzorera kumashure uye simbisa muviri pamaoko.

B. Bendisa mabvi muchipfuva, chengeta zvitsitsinho pamwe chete nezvigunwe.

C. Wedzera makumbo kusvika ku60-degree angle uye wokotama kumashure (mabvi akavhurika zvakafara kupfuura bumpu remwana).

Tsoka Dzakapfava

A. Isa tsoka nemabvi pamwe chete, shandura tsoka.

B. Tambanudza makumbo akatwasuka uye ukotamire mukati, pamberi pebeche bundu.

Point/Flex

A. Bata makumbo kunze kune 60-degree angle, zvitsitsinho pamwechete uye zvigunwe zvakaparadzana.

B. Kunongedza uye kuchinjika tsoka.

Sei: "Kungosimudza chipfuva chako mudenga munzvimbo ino inoshanda yepakati yako kunobatsira kusimbisa zvakachengeteka transverse abs, iyo ichaita basa rakakura mukusundidzira panguva yebasa," Speir anodaro. "Nekusiya crunching chiito (izvo zvinogona kutungamirira ku diastasis recti, kana kubvaruka zvishoma kwemadziro emimba), isu panzvimbo pacho tinoshandisa kupikisa kwemakumbo munzvimbo dzakasiyana-siyana kuti tivake simba rakasimba repakati."

Zano: "Ita shuwa yekuvhura chifuva chako kumusoro uye kwete kutsvedza muchiito," Speir anodaro. "Funga nezvokumbundira mwana wako zvinyoro-nyoro nemudumbu mako kuti umubatanidze pamwe nekukanganisa abs yako zvakadzama kumusana wako."

2. Diamond Inosimudza

Reps: 10

A. Zvichakasimudzwa pamakumbo epamberi, simudza makumbo kusvika pachimiro chedhaimani (zvitsitsinho pamwe chete nemabvi akavhurika akapamhama kupfuura mafudzi).

B. Yakadzika dhayamondi yakatarisa pasi.

C. Simudza dhayamondi chimiro kudzosera kumusoro kunzvimbo yekutanga.

Sei: Izvi zvinonetsa musimboti pasina kuomesa-simba mhasuru dzemudumbu nekurovera mukati, Speir anodaro. "Kudzora uye kuramba kwebasa remakumbo kuchabatsira kusimbisa kutenderera uye zvipenga, chikamu chikuru chekusunda panguva yebasa. Kuchengeta ichi chakasimba kuchabatsirawo muviri wako kudzoka mushure-kamwana."

Zano: "Chete pazasi kusvika pamunogona pasina kukwikwidza kumusana kana kumanikidza nemukati wako - kufamba uku kunogona kuita inch imwe kana kusvika pasi!"

3. Rutivi Rwerutivi

Reps: AMRAP kweminiti imwe (30 masekondi / padivi)

A. Seta padivi nemakumbo akatambanudzwa akareba, tsoka yepamusoro ichizorora pamberi petsoka yepasi uye ruoko rwezasi rwakasimwa zvakasimba mumeti.

B. Simudza chiuno kumusoro kune siringi nekutonga, uchisvika pakatarisana neruoko kumusoro kumusoro.

C. Bata kwemasekonzi makumi matatu wozochinja mativi.

Sei: Iyi ndiyo imwe yenzira dzakachengeteka uye dzinoshanda kwazvo dzekusimbisa zvinorema, kana mativi emimba yedu yemudumbu. Kudzidzira izvi kamwe chete pazuva kunobatsira zvisingaite kuti mhasuru idzodzo dzive dzakasimba uye dzakagadzirira kusundidzira, pamwe nekuchengeta chiuno chako chakatetepa uye chakasimba, UYE nekuchengeta simba rekutsigira musana wako wezasi (uyo unogona kutanga kurwadza pasina rudo rudiki).

Zano: Kana iwe uchida kushandura uye kukotamisa gumbo rako repazasi uye kurigadzika pasi (rinenge sekikiki) enda kwazviri - zvakanyanya kukosha kuti uteerere muviri wako, Speir anodaro.

4. Katsi / Mombe neBandi

Reps: AMRAP kweminiti 1 (kutora nguva yako)

A. Ponera bhande pamapendekete wouya pamaoko nemabvi (nemaoko zvakananga pasi pemapfudzi uye muhudyu zvakananga pasi pemabvi). Kuguma kwebhandi kunofanira kunge kwakachengeteka pasi pechitsitsinho chemaoko ako.

B. Dhiza chifuva chakavhurika, chakatarisa kumberi uye zvinyoronyoro chakatambanudzira mukati medumbu.

C. Zvishoma nezvishoma bhonzo remuswe rigomoneredza pasi nekumashure richiisa kumashure, uchidzvanya mwoyo mudenga wakananga kusirin'i uye wakatarisa pasi pemuviri.

D. Dzokorora zvishoma nezvishoma uye nemaune kumhanya.

Sei: "Ichi ndicho chimwe cheakanakisa uye akakurudzirwa maekisesaizi kutambanudza zvinyoro uye zvakachengeteka matumbu nekudzika kumashure," Speir anodaro. Sacroiliac (SI) kurwadziwa kwemajoini kunogona kuve kwakajairika, saka zvakakosha kuita nguva yekuburitsa iyi nzvimbo yemuviri. "Kufamba uku kunoburitsa uye kutambanudza denderedzwa rinotenderera, rinotsigira chibereko, saka kana uchisimbisa musimboti, zvakakosha kubatsira zvakare kutambanudza nekusunungura mhasuru idzi kuti utenderera ufambe nepakati peguyo uye uchengetedze miviri yedu yakaenzana," akadaro anodaro.

Zano: Kutambanudza uku kwakanakisa kuti usangoita panguva yako yekurovedza muviri, asiwo usati warara, Speir anodaro.

5. Thoracic Extension neBand

(Inogona zvakare kuitwa netowel yekugezera)

Reps: 8

A. Mira netsoka chiuno chinhambwe chakaparadzaniswa, wakabata theraband pakati pechigunwe nechigunwe chepamberi chakapamhamha kupfuura chinhambwe chepafudzi, chakasimudzwa kusvika pakakwirira pefudzi.

B. Chengeta mabvi akakotama paunenge uchiwedzera uye uchisvika pabhendi kumusoro uye pamusoro kuita chiwedzero chemini.

C. Dzorera muviri wepakati, unosvika kumusoro.

E. Rongedza makumbo uye usvike kumashure pamberi pemuviri.

Sei: "Chiitwa ichi hachingokupe iwe bhonasi rakakura reruoko nekusimbisa musana, asi zvinobatsirawo kudzidzisa tsandanyama dzemudumbu kuti dzitambanuke dzidzike, "Speir anodaro." Izvi zvichave zvakakura mukudzivirira kusimba uye kutya diastasis kubvaruka, uye zvakare batsira avo vasina kudzidziswa kuti vadzore shure mushure memwana. "

Zano: Regedza musana kumusoro uye kumashure, uchifunga nezve kukura kwenguva refu vs. crunching kana arching back, Speir anodaro. "Izvi zvinofanirwa kunzwa zvakakura uye kuva zvinyoro nyoro, saka tora zvishoma nezvishoma nemuviri wako."

6. Lateral Kuwedzera neBand

(Unogona zvakare kuyedza iyi nejira rekugezera kana isina bhendi zvachose.)

Reps: 8

A. Uchiri kubata bhendi rakafara kupfuura upamhi hwemafudzi nemaoko akatambanudzwa kubva pamapendekete, pfugama namabvi uye usvike maoko kusvika kusirin'i.

B. Kureba kune rumwe rutivi, uchikotama kunze kwegokora mukati wakanangana nemuviri, uchidhonza mapendekete pamwechete.

C. Tambanudza ruoko kumashure.

D. Gara mu squat uye dzoka pakati. Dzokorora kune rumwe rutivi.

Sei: Iyi ndiyo imwe yedzakanakisa nzira dzekurebesa nekusimbisa iwo makiyi oblique mamhasuru akasimba panguva yekuzvitakura, Speir anodaro. "Kubatanidza nekusimbisa mhasuru idzi hazvizongobatsira mukubereka, asi zvakare kunobatsira iwe kusimudza mwana wako uye izvo zvese (zvinorema!) Giya kana mwana asvika!"

Zano: Funga nezve kukura masendimita matatu pakureba panguva yese yechiitwa. Sezvo iwe uchikwevera gokora rako mukati wakananga mumuviri wako, fungidzira uchitsemura walnut pakati pemapfudzi ako kuti utore lats nemisungo kunyatsobatanidzwa, anodaro.

7. Kusvirana Kudivi Bhenda

Reps: 10 seti / musiyano

Kurutivi-ku-Rutivi

A. Mira netsoka dzakaparadzana kupfuura hupamhi hwehudyu uye maoko akaturikidzana kuseri kwemusoro. Dzikira mu squat.

C. Kureba muviri padivi-ne-padivi munyoro divi crunching chiito.

Floor Inosvika

A. Wedzera pakusvika ruoko rwekunze uchienda pasi.

B. Dzorera ruoko kumashure kumashure uye dzokorora kune rakatarisana.

Kumusoro Kunosvika

A. Reverse direction uye svika pamusoro uchizunguzira kune rimwe divi.

B. Dzokorora uchisvika pamusoro pamusoro munzira yakatarisana.

Sei: Iyi nhevedzano yekufamba inobatsira kupokana uye kuvaka simba mukati mese musimboti. Inogona kubatsira kuti ropa rifambe nepakati penzvimbo inowanzo kuve nekutenderera kwakashata panguva yekuzvitakura (ndosaka iwe uchinge wawana avo vanodzora makumbo makumbo husiku). Izvo zvakare zvinonetsa, inovaka simba, uye panguva imwe chete inotambanudza yega yega chikamu cheiyo musimboti.

Zano: Chengeta kufamba kunoenderana uye kuyerera. Teerera kune muviri wako kana uchikuudza kuti usaende kuderera mu squat yako kana kusvika.

Ongororo ye