ZVAKANAKISA ZVEPAMUVIRI WORKOUTS KUNE YESE TRIMESTER

Makorokoto mhamha! Kunyangwe iwe munguva pfupi yapfuura wakaziva kuti uri kutarisira kana kuti masvondo makumi matatu mukati, ungangove wakashamisika kuti chiitiko ichi chitsva chichakanganisa sei maitiro ako ekurovedza muviri. Sezvineiwo, kana uine hutano uye chiremba wako achikupa ZVAKANAKA, kugara uchishanda kwakachengeteka zvachose uye kukurudzirwa kune akawanda mabhenefiti ayo anopa amai nemwana. Kunyange paine mamwe mafambiro anofanirwa kudzivirirwa (tichapinda mune izvo gare gare), kurovedza muviri inzira huru yekurerutsira iwo ese aches nemarwadzo anouya pamwe nekuva nepamuviri.

Kukubatsira kuti utange, takabatana Brooke Cates , pre-uye mushure mekusununguka kwekurovedza muviri nyanzvi uye muvambi we Iyo Bloom Method , kugadzira maminetsi makumi matatu ekuita pamuviri. Sechikamu chesiginicha yake BirthPREP yakatevedzana, dunhu iri rinosanganisira gumi nenhatu maekisesaizi aunogona kuita zvakachengeteka panguva yega yega trimester, ungave usiri kuratidza kana kuda kubuda. Dunhu rakagadzirirwa kukubatsira mupfungwa uye mumuviri kudzidzisa kuberekwa, Cates anotsanangura, nekukutora kuburikidza nematanho akasiyana-siyana ekuzorora uye kuneta uchishandisa mafambiro aunotoziva uye rudo ... kana kushivirira.

Senguva dzose, iva nechokwadi chekubvunza chiremba wako usati watanga chero chirongwa chitsva chekurovedza muviri. Kana uchinge wawana kuenderera mberi, tora maternity leggings ako aunofarira uye tevera vhidhiyo iri pazasi, wozoverenga nezve zvese zvaunoda kuziva nezve maekisesaizi uchiri nepamuviri.

BirthPREP kubva Iyo Bloom Method on Vimeo .

Poshi. Alternating Reverse Lunges

*Inoshanda yako glutes, quads, hamstrings uye core.

Mira netsoka dzako dzakaparadzana muchiuno-paupamhi uye nhanha gumbo rako rekuruboshwe kumashure uye pasi kusvikira ibvi rako razungunuka pamusoro pevhu. Ita shuwa kuti ibvi rako rekurudyi rakaturikidzana zvakananga pamusoro pechidzitiro chako sezvo chidya chako chakafanana nepasi. Dzorera tsoka yako yekuruboshwe mberi uye shandura mativi, uchitenderedza kumashure negumbo rako rerudyi uye ramba uchiyerera kuburikidza nekufamba uku.

piri. Yakaremerwa Squat kudzosera Lunge kune Curtsy Lunge (gumbo rekuruboshwe)

*Inoshanda yako glutes, quads, hamstrings, core, mhuru uye abductors.

Mira netsoka dzako paupamhi-pamapfudzi zvakaparadzana wakabata dumbbell muruwoko rumwe norumwe. Dzikisa chiuno chako pasi kuita squat uye mira. Dzokera shure negumbo rako rekurudyi uye udzike pasi mugomba. Simuka uye rova zvigunwe zvako zvekurudyi kumashure uchienda kunzvimbo yekutanga. Wobva wayambuka gumbo rako rekurudyi kuseri kwekuruboshwe kwako kune curtsy lunge. Iyi irep imwe chete. Dzokera kunzvimbo yekutanga uye dzokorora, uchishanda kuruboshwe rwako nguva yose.

3. Static Single Leg Lunge Bata & Pulse (gumbo rekuruboshwe)

*Inoshanda yako glutes, quads, hamstrings uye core.

Dzokera shure negumbo rako rekurudyi uye udzike pasi mugomba. Bata nzvimbo iyi wobva watanga kupuruzira zvishoma nezvishoma. Chengetedza kufamba zvishoma uye kudzorwa.

Four. Lateral Lunge to Forward Lunge (gumbo rekuruboshwe)

*Inoshanda yako glutes, quads, hamstrings, abductors, adductors uye musimboti.

Mira netsoka dzako dzakaparadzana paupamhi hwemafudzi. Uchishandisa gumbo rako rekuruboshwe, tora nhanho hombe kudivi uye udzikise kusvika chidya chako chekuruboshwe chaenderana pasi. Kuchengeta gumbo rako rerudyi rakatwasuka, sundira kumashure kumusoro nerutivi rwako rworuboshwe kuti udzokere kunzvimbo yekutanga. Zvadaro, fambisa mberi negumbo rekuruboshwe uye udzike pasi mubako remberi. Dzokera kunzvimbo yekutanga uye ramba uchiyerera kuburikidza nekufamba uku.

5. Lateral Lunge to Forward Lunge (gumbo rekurudyi)

*Inoshanda yako glutes, quads, hamstrings, abductors, adductors uye musimboti.

Mira netsoka dzako dzakaparadzana paupamhi hwemafudzi. Uchishandisa gumbo rako rekurudyi, tora nhanho hombe kudivi uye udzikise kusvika chidya chako chekurudyi chaenderana pasi. Kuchengeta gumbo rako rekuruboshwe rakatwasuka, sundira kumashure kumusoro nerutivi rwako rwerudyi kuti udzokere kunzvimbo yekutanga. Zvadaro, fambisa mberi negumbo rekurudyi uye udzike pasi mubako remberi. Dzokera kunzvimbo yekutanga uye ramba uchiyerera kuburikidza nekufamba uku.

6. Weighted Squat to Reverse Lunge to Curtsy Lunge (gumbo rekurudyi)

*Inoshanda yako glutes, quads, hamstrings, core, mhuru uye abductors.

Mira netsoka chiuno-upamhi zvakaparadzana, dumbbell imwe muruoko rumwe norumwe. Dzikisa chiuno chako pasi kuita squat uye mira. Dzokera shure negumbo rako rekuruboshwe uye udzike pasi mugomba. Simuka uye urove zvigunwe zvako zvekuruboshwe kumashure kune chinzvimbo chekutanga. Wobva wayambuka gumbo rako rekuruboshwe kuseri kwekurudyi kwako kune curtsy lunge. Iyi irep imwe chete. Dzokera kunzvimbo yekutanga uye dzokorora, uchishanda rutivi rwako rworudyi nguva yose.

7. Static Single Leg Lunge Bata & Pulse (gumbo rekurudyi)

*Inoshanda yako glutes, quads, hamstrings uye core.

Dzokera shure negumbo rako rekuruboshwe uye udzike pasi mugomba. Bata nzvimbo iyi wozotanga kupuruzira zvishoma nezvishoma kana warairwa. Chengetedza kufamba zvishoma uye kudzorwa.

8. Weighted Small Arm Circles

*Inoshanda yako mapendekete, triceps uye biceps.

Mira wakatambanudzira maoko ako nechemberi paurefu hwemapfudzi uye zvanza zvako zvakatarisa pasi. Tanga kugadzira madenderedzwa madiki ekumberi, uchichengeta magokora ako akatwasuka (asi asina kuvharwa). Dzorera madenderedzwa kana uchirairwa, zvese uchichengeta mapendekete ako pasi uye musimboti wakabatanidzwa. Batanidza madumbbells madiki kune akawedzera dambudziko.

9. Kufamba Shoulder Inosimudza

*Inoshanda yako deltoid, serrates anterior, misungo uye biceps.

Mira nemaoko ako pamativi ako nemadumbbells madiki maviri muruoko rumwe norumwe. Zvishoma nezvishoma simudza uremu kudivi kusvikira maoko ako afanana neuriri, zvanza zvakatarisa pasi. Huya maoko ako pamwechete pamberi pemuviri wako uye udzikise pasi kunzvimbo yekutanga. Dzokorora kufamba uku uchienda kune rumwe rutivi, uchitanga nekusimudza mberi uye kupera ne lateral kusimudza.

10. W Kutsikirira Mafudzi

*Inoshanda yako deltoid, triceps, misungo uye kumusoro chipfuva.

Mira wakasimudza maoko ako mudenga, magokora akananga muchiuno mako uye maoko ari pamapfudzi ako muchimiro cheW. Uine dumbbell diki muruoko rumwe norumwe, tambanudza nemumagokora ako kudzvanya masimbi akananga kumusoro kwemusoro wako. Zvishoma nezvishoma dzokera kunzvimbo yekutanga uye dzokorora.

gumi neimwe. Chinangwa Post Rotations

*Inoshanda yako rotator cuff.

Kubata dumbbell muruoko rumwe norumwe maoko ako akatarisa kunze, kotamisa maoko ako uye simudza uchiunza magokora ako mumutsara nemapfudzi ako kuita chinzvimbo chechinangwa. Tenderedza maoko ako pasi, uchichengeta maoko ako nemagokora zvakabatana kusvika ruoko rwako rwafanana nepasi. Tenderedza kumashure uye dzokorora.

12. Squat neUpper Cuts

*Inoshanda yako glutes, quads, hamstrings, core, deltoid uye biceps.

Mira netsoka dzako paupamhi-pamapfudzi zvakaparadzana wakabata dumbbell muruwoko rumwe norumwe. Dzikisa chiuno chako pasi kuita squat. Paunenge wakamira, fambisa ruoko rumwe kumusoro nemuviri wakatarisana nebendekete rakatarisana nenzira yekumusoro uye zvanza zvako zvakatarisa mudenga. Dzora ruoko rwako uye udzikise kumashure pasi kuita squat. Sezvaunomira, fambisa ruoko rwakatarisana kumusoro uye kuyambuka mukufamba kwepamusoro. Dzokera kunzvimbo yekutanga uye dzokorora.

13. Static Squat neHammer Curls

*Inoshanda yako biceps, glutes, quads uye core.

Mira netsoka dzako paupamhi-pamapfudzi zvakaparadzana wakabata dumbbell muruwoko rumwe norumwe. Dzikisa chiuno chako pasi kuita squat uye ubate. Nemagokora ako ari kumativi ako uye zvanza zvakatarisa mukati, zvipeta wakananga kumapfudzi ako wodzikira, wononoka uye wodzorwa. Ramba nekufamba uku uchichengetedza nzvimbo ye squat.

Makumi maviri nemakumi maviri

Ndezvipi zvakanakira kurovedza muviri paunenge uine pamuviri?

Hapana kuramba kuti kurovedza muviri panguva yekuzvitakura kunogona kubatsira zvakanyanya iwe nemwana wako (thanks, sainzi!). Kunyangwe iwe uri mutsva kunyika yekusimba, pane toni yezvikonzero zvekuti utange kukwidza chiitiko chako, ingave nevhiki yevhiki yekuzvarwa yekirasi yoga kana kufamba uchitenderera bhuroka. Kuita maekisesaizi chete kunogona kubatsira kuwedzera manzwiro ako, kuderedza kushushikana uye kunyange kunatsiridza kunaka kwako kwekurara. Inogonawo kubatsira kuderedza ropa , iyo inowanzokwira panguva yekuzvitakura, kudzivirira matambudziko ane chokuita nepreeclampsia uye hypertension.

Kana iwe uchitarisira kuzvara kwakachengeteka uye kune hutano, kurovedza muviri kwakaratidzawo kubatsira kuderedza matambudziko uye kugadzirisa. placenta hutano . Zvidzidzo zvinoratidza kuti placentas yevanaamai vanosimbisa muviri nguva dzose kuburikidza nekutanga-uye pakati-pamuviri vanowanzokura nekukurumidza uye kushanda zviri nani, Cates anotiudza. Ichi chidzidzo cha2017 na Iye BMJ inoratidzawo kuti kurovedza muviri panguva yekuzvitakura kwakadzikira kuwedzera uremu uye njodzi yechirwere cheshuga, pamwe nekusawirirana kwekuve nechikamu cheC-chisina kurongwa kana chekukurumidzira. Kushanda kunze kunobatsirawo kudzidzisa muviri wako marathon iyo yebasa. Kuekisesaiza uye kushanda nesimba zvinounza mahormone mamwe chete ekubvisa marwadzo, Cates anotsanangura. Kudzidzisa muviri kuti ujaire mahormone aya paunenge uchiekisesaiza zvinoreva kugona kukuru uye kuronga panguva yekushanda. Tataura here kuti zvinogona kubatsirawo kukurumidzira kupora kwako mushure mekusununguka? Kuzvara hakusi kudiki asi maererano iyi 2000 kudzidza rakabudiswa mukati The Journal of Perinatal Dzidzo , kana wakwana, ndiko kukurumidza kwaunopora.

Zvechokwadi, zvikomborero zvekushanda kwepamuviri hazviperi ipapo. Tsvagiridzo yakaratidza kuti maekisesaizi anewo simba guru pamwana, kusanganisira kuwedzera basa rekuziva uye utano hwemwoyo . Vacheche vevakadzi vanoita maekisesaizi panguva yekuzvitakura vane zvibodzwa zvepamusoro zveApgar pakarepo pakuzvarwa, Cates anotsanangura. Muedzo weApgar unotarisa zvinhu zvishanu zvakakosha zvehutano hwemwana achangozvarwa zvinosanganisira ruvara rweganda, kurova kwemoyo, mafungiro, tsandanyama uye kufema. Tsvagiridzo yakaratidzawo kuti kurovedza muviri kwepamberi kunogona kukurudzira kukurumidza kusimudzira neuromotor muvacheche, nekudaro vachivandudza kubatana kwavo kwemuviri. Ichi chidzidzo che2019 rakabudiswa na Mushonga & Sainzi muMitambo & Maekisesaizi vakawana kuti vacheche vanaamai vakanga varovedza muviri nguva dzose vaiva neunyanzvi hwepamusoro hwemotokari, kunyanya muvasikana. Vaikwanisa kubata, kuumburuka uye kudzora kufamba kwemusoro wavo, mwana wakaenzana netriathlon. Vatsvakurudzi vakacherechedzawo kuti izvi zvakawanikwa zvinoratidza kuti kurovedza muviri panguva yekuzvitakura kunogona kuderedza njodzi yekufutisa kwevana.

Pane here mamiriro ezvinhu anoita kuti kurovedza muviri paunenge une pamuviri kuve kusina kuchengeteka?

Mamwe mamiriro ekurapa, kusanganisira anemia, chirwere chemoyo, yapfuura placenta uye kusagona cervix inogona kubvisa kurovedza muviri seyakachengeteka sarudzo panguva yekuzvitakura, saka iva nechokwadi chekubvunza chiremba wako usati waedza chero chinhu chitsva. Kana iwe uchikwanisa kugara uchishanda panguva yetemu, zvakakosha kuteerera kumuviri wako uye kugadzirisa mafambiro ako sezvinodiwa. Tsandanyama dzako dzepelvic floor dzinonyanya kukanganiswa sezvo dzichishanda nguva yakawanda kutsigira huremu hwemwana wako ari kukura. Kudzidza kubata zvakanaka mukati memukati meseti system panguva yese yekuzvitakura kunogona kuderedza zvakanyanya mikana yako yekukuvara kwepelvic floor kana. diastasis recti , Cates anotsanangura.

Ndinofanira kuita maekisesaizi kakawanda sei ndine pamuviri?

Izvi zvichasiyana kubva kumukadzi kuenda kumukadzi, asi iyo American College yeObstetricians uye Gynecologists inokurudzira angangoita maminitsi 150 ekuita zvine mwero-kusimba aerobic chiitiko vhiki yega yega. Ingangoita maminetsi makumi matatu pazuva kwemazuva mashanu pasvondo kwaunenge uchifamba zvakakwana kuti ukwidze moyo wako asi usingapere zvachose.

Kana usina chokwadi chekutangira, namatira kuhuwandu hwemaekisesaizi awanga uchiita usati wabata pamuviri. Kubata pamuviri haisi nguva yakakodzera yekuwedzera kuburitsa kwako kana kuzvisundira zvakanyanya kupfuura zvawaimboita, Cates anoyambira. Kune munhu aimboshanda, anokurudzira kurovedza muviri mazuva matatu kusvika mashanu pasvondo, kusanganisira mazuva ekuzorora anoshanda. Mazuva ako ekuzorora anogona kutarisa pakufamba, yoga kana kunyange kufamba zvinyoro kana kufamba. Dai wanga usiri kushingaira kusati kwave mucheche, zvishoma nezvishoma edza mvura nemaminitsi mashanu ekudzidzira kwakaderera zuva rega rega, wobva wawedzera zvishoma nezvishoma sezvaunowana simba. Uye yeuka, kuchenesa imba kana kurima gadheni inogona kupisa macalorie akawanda sekufamba uchitenderedza block, saka chengeta zviitiko zvako zvezuva nezuva uye tarisa zvaunobuda uye simba mazinga.

Ndeapi akanakisa maekisesaizi ecardio uye simba andinogona kuita ndiri nepamuviri?

Sezvineiwo, mazhinji esarudzo dzecardio dzawakaita musati wabata pamuviri zvakanaka kuti urambe uchiita izvozvi (inzwa izvozvo, vamhanyi?). Ingoyeuka kuti zviitiko izvi zvinonzwa zvakasiyana uye zvinogona kuda nzira nyowani sezvo muviri wako uchichinja, Cates anopa zano. Kana iwe uchitsvaga mhando nyowani ye cardio, namatira kune chimwe chinhu chakanyanya kusimba asi chakaderera maitiro, senge. kuchovha bhasikoro . Iwe uchawana kurova kwemoyo wako uku uchideredza kushushikana pamuviri wako. Iyo zvakare inzira yakanaka kune vanotanga kunyudza zvigunwe zvavo munyika yekusimba. Iwe unozogona kukwidziridza kusimba kwako uye nekuzvipikisa zvakachengeteka pasina kutyisidzira kwekukuvara. Dzimwe huru dzakaderera maitiro sarudzo? Kushambira uye mvura aerobics. Kunyangwe dai wanga usati washambira kare, chiitiko ichi chinogona kubatsira kuvandudza kutenderera kweropa uye kusimbisa tsandanyama uchidzikisa kushushikana kwese kumusana uye musana wako. Ingo rangarira yako musimboti panguva yekumwe sitiroko, Cates anopa zano, sezvo mamwe angangoda activation yakawanda kupfuura mamwe.

Kana iwe uri gonzo rejimu rakavimbika rinowanzo gara uchirema, maekisesaizi mazhinji esimba akachengeteka zvakakwana kuti uenderere mberi uri nepamuviri, chero uchinge wakangwarira uye uchikwanisa kuchengetedza huremu hwakawedzerwa. Squats, mapapu uye zvinofa zvese mutambo wakanaka pamwe nesando curls, mapendekete ekutsikirira uye denderedzwa remaoko. Dzimwe dzenzvimbo dzandinofarira dzekutarisa panguva yese yekuzvitakura ndeye glutes, musimboti, kumusoro nepakati kumashure, mapendekete, chifuva uye biceps, Cates anodaro. Resistance bands inogona zvakare kuve yakakura yekuwedzera, kukwidza iyo ante pane chero bodyweight kufamba. Ingove nechokwadi chekusiya pane zviitiko zvinosanganisira kusvetuka zvakanyanya pamwe nekufamba chero kupi kunoisa zvakanyanya kudiwa padumbu rako (ona iyo, sit-ups). Kana iwe ukaona chero shanduko dzisina kujairika, sekurwadziwa kwechipfuva, dzungu, kutemwa nemusoro, kushaya simba kwetsandanyama kana kubuda ropa mumukadzi, rega kuita maekisesaizi uye fonera chiremba wako.

Simba rangu richachinja here panguva yekuzvitakura?

Sezvo muviri wako uchigadzirisa uye mahomoni achienda haywire, unogona kuona kuti wakaneta kupfuura nguva dzose (senge, haugone-kuchengeta-ako-meso-akavhurika rudzi rwekuneta). Uye kunyangwe zviri zvakajairika, kunyanya muyekutanga neyechitatu trimester, zvinogona kukanganisa. Chinhu chakanakisisa chaungaita ndechokuteerera muviri wako. Kana usiri kunzwa uchimhanya zuva iro, svetuka uye edza kufamba mangwanani anotevera. Simba rako mazinga anosungirwa kushanduka (iwe uri kugadzira hupenyu!) Uye zuva rega rega richave rakasiyana. Sezvineiwo, mazinga aya anowanzo chinja mumatanho ekutanga echipiri trimester uye iwe unozokwanisa kuita mamwe mabasa emuviri paunopinda mumwedzi wechina.

Pane maekisesaizi andinofanira kudzivisa ndiri nepamuviri here?

Chinhu chipi nechipi chinotarisa zvakanyanya pamusoro pepakati chinofanira kudzivirirwa. Cates inopa zano rekudzivirira maekisesaizi senge macrunches, ma crunches epadivi anonanga maoblique uye chero mafambiro anomonyoroka senge maRussia anomonyoroka kana dips muhudyu. Mapuranga epamberi anofanirawo kudzivirirwa kana iwe usingachakwanise kugadzirisa kudzvanywa kwedumbu rako. Zviitiko zvinoda kusvetuka zvakanyanya, kubhutsura kana kusvetuka-svetuka zvakare hakuna-kuenda pamwe nechero mitambo yepamusoro-soro kana yepamusoro-soro. Mushure me trimester yako yekutanga, iwe zvakare uchada kudzivirira chero chinhu chinosanganisira kurara pasi musana wako kwenguva yakareba, sezvo huremu hwechibereko chako hunogona kumanikidza kuyerera kweropa kwauri nemwana wako.

Chimwe chinhu chekufunga nezvacho ndiko kuchinjika kwako. Relaxin ihomoni inogadzirwa nemaovary uye placenta uye iri pakakwirira-nguva panguva yako yekutanga trimester. Kukugadzirira kusununguka (pamwe nedumbu rako riri kukura) zvine basa rekuzorodza matsinga ari muchiuno chako pamwe nekuvharisa kubatirana muchibereko kudzivirira kuzvara mwana nguva isati yakwana. Migumisiro, zvisinei, hairegi ipapo sezvo mamwe marunda ari mumuviri anosunungurwawo zvichiita kuti awedzere kushanduka kubva kumusoro kusvika kutsoka. Nekuda kweizvi, kukuvara kunokonzerwa nekuwedzeredza ndiko kunetseka chaiko. Ngwarira kuti wakabata zvakadii, Cates anoyambira. Edza kugara mukati mekufamba kwakafanana sezvawakanga uri musati wabata pamuviri kana kutodzokera kumashure kungo fungidzira kuti uzvidzivirire. Kunyangwe kuchinjika maworkout, seyoga, ari makuru sarudzo dzekutarisira vanaamai, Cates anoratidza kurangarira yako musimboti uye pelvic floor activation pamwe nekunzvenga mabhendi sezvo vachiisa yakawedzera kudzvanywa pakubatanidza tishu padivi pedumbu rako repakati.

Pamusoro pazvose, teerera kumuviri wako, inwa mvura yakawanda, shandura mafambiro sezvinodiwa uye wobva waisa bookmark izvi mhamha-uye-ini kurovedza muviri nokuti kana nhengo yemhuri yako itsva yasvika.