Prenatal Yoga Inomira Yakakwana Yechipiri Trimester Yepamuviri

Zvemukati

• Vhura Sachigaro Twist
• Muti Bvunza
• Kumira Ruoko-kune-Rutsoka
• Murwi II
• Reverse Warrior
• Triangle
• Triangle Oblique Dambudziko
• Pasi imbwa
• Cat-Mombe
• Yakagadziridzwa Chaturanga Push-Up
• Side Plank Knee-to-Elbow
• Posi Yemwana
• Kupfugama
• Gamba Pose
• Ongororo ye

Kugamuchirwa kune yako yechipiri trimester. Mwana ari kukura bvudzi (hongu, chaizvoizvo!) Uye kunyange kuita maitiro ake ega mudumbu rako. Kunyangwe hazvo muviri wako uchinge wajairidzwa nekutakura mumwe munhu, uyo anenge achikura! (Hausati watombovepo? Edza iyi yekutanga trimester prenatal yoga kuyerera.)

Nepo kurovedza muviri panguva yekuzvitakura kwakachengeteka zvachose uye kune matani ebhenefiti, pane zvimwe zvinobatsira kugadzirisa yako yoga kuyerera kuti inyatsoenderana neyako inoshanduka amai-to-kuve muviri. Kuyerera uku, neruremekedzo rwe ChimiroMugari weyogi Heidi Kristoffer, anosanganisira zvimiro zvakanakira kubatsira muviri wako kubata mafaro (uye, TBH, matambudziko) epamuviri-pamwe nekugadzirira zuva guru riri kuuya.

Inoshanda sei: Tevedza pamwe naHeidi kuburikidza nekuyerera, kana kuitora iwe pachezvako nhanho-nhanho-nhanho mirairo pazasi. Usakanganwa kudzokorora kuyerera kune rimwe divi. Kutsvaga kurovedzera muviri kwakanyanya? Iendese kune imwe nhanho neiyi yakachengeteka-ye-pamuviri prenatal kettlebell Workout.

Vhura Sachigaro Twist

A. Mira mugomo pose nemakumbo muhupamhi-upamhi uye maoko nemativi, michindwe yakatarisana mberi.

B. Exhale kugara muchiuno kumashure uye kupfugama mabvi kuti udzike muchigaro pose, uchichengeta mabvi kubva kuenda kumberi pamusoro pezvigunwe. Svitsa maoko kumusoro, biceps nenzeve.

C. Inhale, wobva waburitsa mweya kuti umonyanise torso kuruboshwe, uchitambanudzira ruoko rwerudyi kumberi uye ruoko rweruboshwe kumashure, rakafanana nepasi. Chengeta chiuno nemabvi akaenzana.

D. Inhale kuti udzoke pakati, wozodzokorora kumonyorora kune rimwe divi.

Dzokorora kufema katatu kumativi ose.

Muti Bvunza

A. Kubva pagomo, chinja uremu kuenda kutsoka yekuruboshwe.

B. Simudza ibvi rorudyi uende parutivi uye shandisa maoko kuisa tsoka yekurudyi kurwisa chidya chemukati chekuruboshwe pese paunogona.

C. Kana yagadzikana, dzvanya zvanza pamwechete mumunamato kumira pamberi pechipfuva.

Bata mweya we3.

Vanotanga vanofanira kudzidzira zvimiro zvekuyera pamadziro kana nechigaro chekuchengetedza.

Kumira Ruoko-kune-Rutsoka

A. Kubva pamuti pose, simudza ibvi rorudyi kuti ubate chigunwe chikuru chekurudyi neruoko rwemberi uye chigunwe chepakati.

B. Kana yagadzikana, dzvanya mutsoka yekurudyi kuikanda parutivi kusvika ibvi rekurudyi ratwasuka asi risina kukiyiwa.

C. Kana yakagadzikana, tambanudza ruoko rweruboshwe kuruboshwe. Chengeta chipfuva chakasimudzwa uye usvike korona yemusoro yakananga kusirin'i.

Bata mweya we3.

Murwi II

A. Kubva pakamira ruoko-kusvika-tsoka, zvishoma nezvishoma bhendesa kurudyi ibvi uye uunze rutsoka rworudyi kudzokera pakati.

B. Pasina kubata pasi, tora nhanho hombe uchidzoka negumbo rerudyi, tsoka inoenderana neshure kwemata kuti upinde murwi wechipiri. Zvigunwe zvekuruboshwe zvichiri kunongedzera kumberi nemabvi epamberi akakotama pa90-degree angle.

C. Vhura chipfuva kurudyi uye wedzera ruoko rweruboshwe kumberi uye ruoko rwerudyi kumashure, rakaenzana nepasi. Tarisa pamusoro peminwe yekuruboshwe.

Bata mweya we3.

Reverse Warrior

A. Kubva pamurwi wechipiri, pafiripi pamberi pechindwe kutarisana nedenga, wozosvikira kumusoro uye pamusoro. Tsamira torso kumashure, uchizorora ruoko rwerudyi pagumbo rerudyi.

B. Spiral chipfuva chakavhurika chakatarisa kumusoro uye nekutarisa kumusoro pasi peruoko rweruboshwe.

Bata mweya we3.

Triangle

A. Kubva kune reverse warrior, ruramisa gumbo remberi uye simudza torso kuti umire wakatwasuka, maoko akatambanudzwa semurwi II.

B. Shift mahudyu achidzoka pamusoro petsoka yekurudyi uye osvikira torso kumberi pamusoro pegumbo reruboshwe, kuvhura chifuva kurudyi.

C. Zorora ruoko rweruboshwe kuruboshwe, bhuroko, kana pasi, uye tambanudza ruoko rwerudyi rwakatwasuka kumusoro, minwe yeminwe yakananga kusirin'i.

Bata kwekatatu kufema.

Triangle Oblique Dambudziko

A. Kubva kukona katatu, tambanudza ruoko rwerudyi kumberi, biceps nenzeve.

B. Simudza ruoko rweruboshwe kuti rifanane neruoko rwerudyi, rwakabata torso munzvimbo imwechete.

Bata mweya we3.

Pasi imbwa

A. Kubva pakatatu oblique kudenha, inhale kuti usvike kumashure uye kukotamisa pamberi mabvi kuyerera kuburikidza neashure murwi kwe1 mweya.

B. Exhale kune cartwheel maoko kumberi kuti ugadzire tsoka yekuruboshwe, wobva watsika rutsoka rworuboshwe padyo kurudyi.

C. Dzvanya muzvanza uye simudza chiuno kumusoro wakananga kusirin'i, uchidzvanya chifuva uchienda kune shins kuti uite yakatsikitsira pasi "V" chimiro cheimbwa inodzika.

Bata mweya we3.

Cat-Mombe

A. Kubva pasi imbwa, pasi mabvi kusvika pasi petafura chinzvimbo, kuenzanisa pamaoko nemabvi nemapfudzi pamusoro pemawrist.

B. Inhale uye udonhe dumbu pasi, uchisimudza musoro uye muswe wakananga kumatenga.

C. Exhale uye denderedzwa musana wakananga kusirin'i, uchidonhedza musoro nemuswe wakananga pasi.

Dzokorora kwe3 kusvika ku5 kufema.

Yakagadziridzwa Chaturanga Push-Up

A. Kubva pachinzvimbo chetafura, tsvedza mabvi kumashure masendimita mashoma kusvika muviri waita mutsara wakatwasuka kubva pamapfudzi kusvika kumabvi kuti utange.

B. Inhale kukotamisa magokora akananga kumashure kudivi kwembabvu, kudzikisa chipfuva kusvika kugokora kukwirira kweiyo Chaturanga kusundira-kumusoro.

C. Exhale kumanikidza muzvanza kusundira chipfuva kure nepasi kuti udzokere kunzvimbo yekutanga.

Dzokorora kwe3 kusvika ku5 kufema.

Side Plank Knee-to-Elbow

A. Kubva pane yakagadziridzwa push-up chinzvimbo, chinja huremu kuruoko rweruboshwe nebvi rekuruboshwe, uchitambanudza gumbo rekurudyi kureba netsoka yekurudyi ichidzvanya pasi.

B. Kuchengeta chiuno chakasimudzwa, tambanudza ruoko rwerudyi pamusoro, zvigunwe kumusoro, uye kuvhura chifuva kurudyi uye kutarisa kumusoro kumusoro.

C. Inhale kutambanudza ruoko rworudyi kumberi, biceps nenzeve, uye simudza rutsoka rwerudyi kuti uturike kubva pasi kuti utange.

D. Exhale uye kotamisa ruoko rwerudyi negumbo rekurudyi kukwevera gokora nemabvi pamwechete.

Dzokorora kwe3 kusvika ku5 kufema, wozoita 3 kusvika ku5 yakashandurwa Chaturanga push-ups.

Posi Yemwana

A. Kubva patafura, shandura chiuno kudzokera kunozorora pazvitsitsinho nemabvi akapamhamha, uchideredza torso wakananga pasi pakati pemabvi.

B. Tambanudza maoko mberi, zvanza zvakatsikirirwa pasi.

Bata kwekatatu kusvika ku5 kufema.

Kupfugama

A. Kubva patafura petafura, rova ​​chitsitsinho kurudyi kurudyi uye svikira kumashure neruoko rweruboshwe kuti ubate mukati memucheto wetsoka yekurudyi.

B. Femerera kuti udzoke kumashure netsoka yekurudyi, kuvhura chipfuva uye uchienda kumusoro kuenda kusirin'i. Ramba wakatarira mberi.

Bata kwekatatu kusvika ku5 kufema.

Gamba Pose

A. Kubva patafura yetafura, chinja mahudyu kudzokera kumakumbo uye ugare wakareba.

B. Zorora maoko pese paunogona.

Bata kwekatatu kusvika ku5 kufema.

Ongororo ye