Ukujima Kwemizuzu engama-30 Kokukhulelwa Ongakwenza Kunoma Iyiphi I-Trimester (Kanye Konke Okufanele Ukwazi Ngaphambi Kokuphula Umjuluko)

Amagama Amahle Kakhulu Ezingane

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Usuku Lokuzalwa:

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Ngithumele Nge-Imeyili Khombisa Esizeni

Siyakuhalalisela mama! Kungakhathaliseki ukuthi usanda kuthola ukuthi ulindele noma unamasonto angu-30, kungenzeka ukuthi uzibuze ukuthi lokhu kuzizwisa okusha kuzokuthinta kanjani umkhuba wakho wokujima. Ngenhlanhla, uma unempilo futhi udokotela wakho ethi KULUNGILE, ukuhlala usebenza kuphephe ngokuphelele futhi kukhuthazwa ngisho nezinzuzo eziningi ezikunikeza kokubili umama nengane. Nakuba kukhona ukunyakaza okuthile okufanele kugwenywe (sizongena kulokho kamuva), ukuzivocavoca kuyindlela enhle yokukhulula zonke lezo zinhlungu kanye nezinhlungu ezihambisana nokukhulelwa.

Ukukusiza ukuthi uqalise, sibambisene nawe Brooke Cates , uchwepheshe wokuzivocavoca ngaphambi nangemva kokubeletha kanye nomsunguli we Indlela yeBloom , ukudala ukujima kokukhulelwa kwemizuzu engama-30. Njengengxenye yesiginesha yakhe yochungechunge lwe-BirthPREP, lo mjikelezo uhlanganisa izivivinyo ezihlanganisiwe eziyi-13 ongazenza ngokuphepha ku-trimester ngayinye, noma ngabe awubonisi noma usuzophuma. Umjikelezo uklanyelwe ukukusiza ukuba uziqeqeshele ukuzalwa ngokwengqondo nangokomzimba, u-Cates uyachaza, ngokukuyisa ezigabeni ezihlukahlukene zokuphumula nokukhathala usebenzisa iminyakazo osuyazi kakade futhi oyithandayo...noma oyibekezelela.

Njengenjwayelo, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca. Uma usuyitholile imvume, bamba ama-leggings okubeletha owathandayo bese ulandela ividiyo engezansi, bese ufunda ngakho konke odinga ukukwazi mayelana nokuzivocavoca ngenkathi ukhulelwe.

OKUhlobene: 9 Imikhiqizo Yokuzivocavoca Ethandwa Abesifazane Abakhulelwe

I-BirthPREP kusuka Indlela yeBloom ku I-Vimeo .

eyodwa. Ukushintshanisa Amaphaphu Ahlehlayo

Yima izinyawo zakho zihlukene ngobubanzi be-hip bese uhambisa umlenze wakho wesobunxele emuva naphansi kuze kube yilapho idolo lakho lizulazula ngaphezu nje komhlaba. Qinisekisa ukuthi idolo lakho langakwesokudla limbondelene ngqo phezu kweqakala lakho njengoba ithanga lakho lihambisana nomhlabathi. Nyathela unyawo lwakho lwesokunxele phambili bese ushintsha izinhlangothi, ujikela emuva ngomlenze wakho wesokudla futhi uqhubeke ugeleza kulokhu kunyakaza.

ezimbili. I-squat enesisindo ukuze ihlehlise iLunge ukuya ku-Curtsy Lunge (umlenze wesobunxele)

*Isebenza eyakho ama-glutes, ama-quads, ama-hamstrings, umnyombo, amathole kanye nabathumbi.

Yima izinyawo zakho zibe ububanzi behlombe ngokuhlukana ubambe i-dumbbell eyodwa esandleni ngasinye. Yehlisa izinqe zakho zibe yi-squat bese ume. Buyela emuva ngomlenze wakho wesokudla bese wehlisela ephangeni. Vuka bese ucindezela izinzwane zakho zesokudla ubuyele endaweni yokuqala. Bese weqa umlenze wakho wesokudla ngemuva kwesobunxele ukuze uthole i-curtsy lunge. Lokhu kuyimpendulo eyodwa. Buyela endaweni yokuqala bese uphinda, usebenza ohlangothini lwesobunxele ngaso sonke isikhathi.

3. I-Static One Leg Lunge Hold & Pulse (umlenze wesobunxele)

*Isebenza eyakho ama-glutes, ama-quads, ama-hamstrings kanye nomgogodla.

Buyela emuva ngomlenze wakho wesokudla bese wehlisela ephangeni. Bamba lesi simo bese uqala ukushaya kancane kancane. Gcina ukunyakaza kuncane futhi kulawulwa.

Ezine. I-Lateral Lunge to Forward Lunge (umlenze wesobunxele)

*Isebenza eyakho ama-glutes, ama-quads, ama-hamstrings, abathumbi, ama-adductors kanye nomgogodla.

Yima izinyawo zakho zihlukene ngobubanzi behlombe. Ukusebenzisa umlenze wakho wesokunxele, thatha isinyathelo esikhulu ohlangothini bese wehlisa kuze kube yilapho ithanga lakho lesokunxele lihambisana nephansi. Gcina umlenze wakho wesokudla uqondile, phushela emuva phezulu ngohlangothi lwakho lwesobunxele ukuze ubuyele endaweni yokuqala. Okulandelayo, dlulela phambili ngomlenze wesokunxele bese wehlela phansi ungene ephangeni eliya phambili. Buyela endaweni yokuqala futhi uqhubeke nokugeleza kulokhu kunyakaza.

5. I-Lateral Lunge to Forward Lunge (umlenze wesokudla)

*Isebenza eyakho ama-glutes, ama-quads, ama-hamstrings, abathumbi, ama-adductors kanye nomgogodla.

Yima izinyawo zakho zihlukene ngobubanzi behlombe. Ukusebenzisa umlenze wakho wesokudla, thatha isinyathelo esikhulu ohlangothini bese wehlisa kuze kube yilapho ithanga lakho lesokudla lihambisana nephansi. Gcina umlenze wakho wesokunxele uqondile, phushela emuva phezulu ohlangothini lwakho lwesokudla ukuze ubuyele endaweni yokuqala. Okulandelayo, qhubekela phambili ngomlenze wesokudla bese wehlela phansi ungene ephangeni eliya phambili. Buyela endaweni yokuqala futhi uqhubeke nokugeleza kulokhu kunyakaza.

6. I-Weighted Squat ukuze Uhlehlise I-Lunge ukuya ku-Curtsy Lunge (umlenze wesokudla)

*Isebenza eyakho ama-glutes, ama-quads, ama-hamstrings, umnyombo, amathole kanye nabathumbi.

Yima izinyawo zihlukene ngobubanzi be-hip, i-dumbbell eyodwa esandleni ngasinye. Yehlisa izinqe zakho zibe yi-squat bese ume. Buyela emuva ngomlenze wakho wesokunxele bese wehlisela ephangeni. Vuka bese ucindezela izinzwane zakho zangakwesokunxele emuva endaweni yokuqala. Bese weqa umlenze wakho wesokunxele ngemuva kwesokudla sakho ukuze uthole i-curtsy lunge. Lokhu kuyimpendulo eyodwa. Buyela endaweni yokuqala bese uphinda, usebenza ohlangothini lwakho lwesokudla isikhathi sonke.

7. I-Static One Leg Lunge Hold & Pulse (umlenze wesokudla)

*Isebenza eyakho ama-glutes, ama-quads, ama-hamstrings kanye nomgogodla.

Buyela emuva ngomlenze wakho wesokunxele bese wehlisela ephangeni. Bamba lesi simo bese uqala ukushaya kancane kancane lapho uyalelwa. Gcina ukunyakaza kuncane futhi kulawulwa.

8. Indilinga Yengalo Encane Enesisindo

*Isebenza eyakho emahlombe, triceps kanye biceps.

Yima izingalo zakho zelulelwe eceleni ekuphakameni kwehlombe izintende zakho zibheke phansi. Qala ukwenza imibuthano emincane eya phambili, ugcine izindololwane zakho ziqondile (kodwa zingakhiyiwe). Hlehlisa imibuthano lapho uyaliwe, sonke ngenkathi ubambe amahlombe akho phansi futhi ingqikithi ibambene. Faka ama-dumbbell amancane ukuze uthole inselele eyengeziwe.

9. Ihlombe Elihambayo Liphakamisa

*Isebenza eyakho i-deltoid, i-serrate yangaphambili, izicupho nama-biceps.

Yima izingalo zakho emaceleni nama-dumbbell amabili amancane esandleni ngasinye. Phakamisa izinsimbi kancane kancane uzibeke eceleni kuze kube yilapho izingalo zakho zihambisana nephansi, izintende zibheke phansi. Hlanganisa izingalo zakho phambi komzimba wakho bese wehlisela endaweni yokuqala. Phinda lokhu kunyakaza ngokuphambene, uqale ngokuphakamisa phambili futhi ugcine ngokuphakama okuhlangene.

10. W Ukucindezelwa Kwamahlombe

*Isebenza eyakho i-deltoid, i-triceps, izicupho kanye nesifuba esiphezulu.

Yima uphakamise izingalo zakho, izindololwane zingene okhalweni lwakho bese izandla emahlombe akho ngendlela efana no-W. Nge-dumbbell encane esandleni ngasinye, nweba ezindololwaneni zakho ukuze ucindezele izisindo ziqonde phezulu ngaphezu kwekhanda lakho. Buyela kancane kancane endaweni yokuqala bese uphinda.

ishumi nanye. Goal Post Rotations

*Isebenza eyakho i-rotator cuff.

Ukubamba i-dumbbell esandleni ngasinye izintende zakho zibheke ngaphandle, gobisa izingalo zakho bese uphakamisa uletha izindololwane zakho zihambisane namahlombe akho ukuze wenze indawo yeposi legoli. Zungezisa izingalo zakho phansi, ugcine izihlakala nezindololwane zakho ziqondile kuze kube umphambili wakho uhambisana nephansi. Jikelezisa emuva bese uphinda.

12. Squat nge-Upper Cuts

*Isebenza eyakho ama-glutes, ama-quads, ama-hamstrings, i-core, i-deltoid nama-biceps.

Yima izinyawo zakho zibe ububanzi behlombe ngokuhlukana ubambe i-dumbbell eyodwa esandleni ngasinye. Yehlisa izinqe zakho zibe yi-squat. Njengoba umile, shayela ingalo eyodwa uye phezulu emzimbeni ubheke kwelinye ihlombe ngokunyakaza kwe-uppercut izintende zakho zibheke phezulu. Buyisela ingalo yakho bese wehlisela phansi ungene ku-squat. Njengoba umile, shayela ingalo ephambene uye phezulu futhi uwele ku-uppercut umnyakazo. Buyela endaweni yokuqala bese uphinda.

13. I-Static Squat enama-Hammer Curls

*Isebenza eyakho i-biceps, i-glutes, i-quads ne-core.

Yima izinyawo zakho zibe ububanzi behlombe ngokuhlukana ubambe i-dumbbell eyodwa esandleni ngasinye. Yehlisa izinqe zakho zibe yi-squat bese ubamba. Izindololwane zakho zisemaceleni nezintende zibheke phakathi, zisonga ubheke emahlombe akho bese wehla, unensa futhi uyalawuleka. Qhubeka nalokhu kunyakaza ugcina isikhundla se-squat.

Yiziphi izinzuzo zokuzivocavoca ngenkathi ukhulelwe?

Uma unethemba lokulethwa okuphephile nokunempilo, ukuvivinya umzimba kufakazelwe ukusiza ukunciphisa izinkinga futhi kuthuthuke. impilo ye-placenta . Ucwaningo lubonisa ukuthi i-placenta kamama abazivocavoca njalo ekuseni naphakathi nokukhulelwa ivame ukukhula ngokushesha futhi isebenze kangcono, uCates uyasitshela. Lolu cwaningo lwango-2017 ngu I-BMJ iphinde ibonise ukuthi ukuvivinya umzimba ngesikhathi sokukhulelwa kwehlisa ukuzuza kwesisindo sokukhulelwa kanye nobungozi besifo sikashukela, kanye namathuba okuba ne-C-section engahleliwe noma ephuthumayo. Ukuzivocavoca kuzosiza futhi ukuqeqesha umzimba wakho ukuze ulungele umjaho onzima. Ukuzivocavoca nokusebenza kanzima kudala amahomoni afanayo adambisa izinhlungu, kuchaza uCates. Ukuqeqesha umzimba ukujwayela la mahomoni ngenkathi uzivocavoca kusho ikhono elikhulu nokuhleleka ngesikhathi sokubeletha. Ingabe sishilo ukuthi kungasiza futhi ukusheshisa ukutakula kwakho ngemva kokubeletha? Ukubeletha akuyona into encane kodwa ngokusho lolu cwaningo luka-2000 ishicilelwe ku Ijenali Yezemfundo Yezibeletho , uma uqine, uzolulama ngokushesha.

Yiqiniso, izinzuzo zokusebenza kokukhulelwa azigcini lapho. Ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba kunomthelela omkhulu enganeni, okuhlanganisa nokuthuthukisa ukusebenza kwengqondo kanye impilo yenhliziyo . Izingane zabesifazane ezivivinya umzimba ngesikhathi sokukhulelwa ziba namaphuzu aphezulu e-Apgar ngokushesha nje lapho zizalwa, kuchaza uCates. Ukuhlolwa kwe-Apgar kuhlola izici ezinhlanu ezibalulekile zempilo yosana olusanda kuzalwa okuhlanganisa umbala wesikhumba, ukushaya kwenhliziyo, ukukhalipha kwengqondo, ithoni yemisipha nezinga lokuphefumula. Ucwaningo luye lwabonisa nokuthi ukuvivinya umzimba ngaphambi kokubeletha kungakhuthaza ukukhula okusheshayo kwe-neuromotor ezinganeni, ngaleyo ndlela kuthuthukise ukusebenzisana kwazo ngokomzimba. Lolu cwaningo lwango-2019 eshicilelwe ngu Imithi Nesayensi Kwezemidlalo Nokuzivocavoca bathola ukuthi izingane omama ababezivocavoca njalo zazinamakhono athuthukile emisipha, ikakhulukazi emantombazaneni. Babekwazi kangcono ukubamba, ukugingqika nokulawula ukunyakaza kwamakhanda abo, ingane elingana ne-triathlon. Abacwaningi baphinde baphawula ukuthi lokhu okutholakele kusikisela ukuthi ukuzivocavoca ngesikhathi sokukhulelwa kunganciphisa ingozi yokukhuluphala kwezingane.

Ingabe zikhona izimo ezenza ukuzivocavoca ngenkathi ukhulelwe kungaphephile?

Izimo ezithile zezokwelapha, ezihlanganisa i-anemia, isifo senhliziyo, i-placenta yangaphambili futhi umlomo wesibeletho ongafaneleki kungakhipha ukuzivocavoca njengendlela ephephile ngesikhathi sokukhulelwa, ngakho qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuzama noma yini entsha. Uma ukwazi ukuhlala usebenza ngesikhathi sethemu, kubalulekile ukulalela umzimba wakho futhi ulungise ukunyakaza kwakho njengoba kudingeka. Imisipha yakho ye-pelvic floor izothinteka ikakhulukazi njengoba isebenza isikhathi esengeziwe ukuze isekele isisindo somntwana wakho okhulayo. Ukufunda ukuthi ungangena kanjani kahle ohlelweni lwakho lwangaphakathi phakathi nesikhathi sokukhulelwa kunganciphisa kakhulu amathuba okulimala phansi kwe-pelvic noma i-diastasis ye-recti , kuchaza uCates.

Kufanele ngizivocavoce kangaki lapho ngikhulelwe?

Lokhu kuzohluka kusuka kowesifazane kuya kowesifazane, kodwa I-American College of Obstetricians kanye namaGynecologists incoma okungenani imizuzu engu-150 yomsebenzi we-aerobic umfutho omaphakathi isonto ngalinye. Lokho cishe imizuzu engama-30 ngosuku izinsuku ezinhlanu ngesonto lapho uhamba khona ngokwanele ukuze uthuthukise ukushaya kwenhliziyo yakho kodwa ungaphelelwa umoya ngokuphelele.

Uma ungaqiniseki ukuthi ungaqala kuphi, namathela kumthamo wokuzivocavoca obuwenza ngaphambi kokukhulelwa. Ukukhulelwa akusona isikhathi esifanelekile sokukhulisa umkhiqizo wakho noma ukuziphusha kakhulu kunangaphambili, uCates uyaxwayisa. Kumuntu okhuthele ngaphambilini, uphakamisa ukuzivocavoca izinsuku ezintathu kuya kweziyisihlanu ngesonto, okuhlanganisa nezinsuku zokuphumula ezisebenzayo. Izinsuku zakho zokuphumula zingagxila ekuhambeni, i-yoga noma ngisho nokuhamba kancane noma ukuqwala izintaba. Uma ubungakayitholi ingane, kancane kancane hlola amanzi ngemizuzu emihlanu yokuqeqeshwa okuphansi usuku ngalunye, bese uyakha kancane njengoba uthola amandla. Futhi khumbula, ukuhlanza indlu noma ukulima ingashisa amakhalori amaningi njengokuhamba uzungeza ibhulokhi, ngakho-ke gcina umkhondo wemisebenzi yakho yansuku zonke futhi uqaphe okukhiphayo kanye namaleveli wamandla.

Yikuphi ukuzivocavoca kwe-cardio namandla okuhle kakhulu engingakwenza ngenkathi ngikhulelwe?

Ngenhlanhla, izinketho eziningi ze-cardio ozenze ngaphambi kokukhulelwa KULUNGILE ukuqhubeka nokukwenza manje (yizwani lokho, bagijimi?). Khumbula nje ukuthi le misebenzi izozizwa yehlukile futhi ingase idinge indlela entsha njengoba umzimba wakho ushintsha, uCates weluleka. Uma ufuna uhlobo olusha lwe-cardio, namathela kokuthile okunamandla kodwa okunomthelela ophansi, njengokuthi ukugibela ibhayisikili umile . Uzothola izinga lokushaya kwenhliziyo yakho ngenkathi unciphisa ukucindezeleka emzimbeni wakho. Kuyindlela enhle futhi yabaqalayo yokucwilisa izinzwane zabo emhlabeni wokuqina. Uzokwazi ukuthuthukisa ukufaneleka kwakho futhi uziphonsele inselelo ngokuphephile ngaphandle kosongo lokulimala. Ezinye izinketho ezinhle zomthelela ophansi? Ukubhukuda nokuvivinya umzimba emanzini. Ngisho noma ubungeyena umbhukudi ngaphambili, lo msebenzi ungasiza ukuthuthukisa ukujikeleza kwegazi futhi uqinise imisipha ngenkathi unciphisa ukucindezeleka okuphelele emhlane wakho nomgogodla. Qaphela nje ingqikithi yakho ngesikhathi sokushaywa okuthile, u-Cates uyeluleka, njengoba amanye angase adinge ukwenziwa kusebenze okwengeziwe kunabanye.

Uma uyigundane lokuzivocavoca elithembekile elijwayele ukukala isisindo, izivivinyo eziningi zamandla ziphephe kakhulu ukuthi zingaqhubeka ngenkathi ukhulelwe, inqobo nje uma uqaphile futhi ungakwazi ukulawula isisindo esengeziwe. Ama-squats, amaphaphu kanye nama-deadlifts konke kuwumdlalo olungile kanye nama-curls esando, ukucindezela amahlombe neziyingi zengalo. Ezinye zezindawo engizithandayo engizogxila kuzo ngesikhathi sokukhulelwa ziyi-glutes, core, upper and middle back, amahlombe, isifuba nama-biceps, uCates uthi. Amabhande okumelana kungase futhi kube isengezo esihle kakhulu, ukuphakamisa i-ante kunoma yikuphi ukunyakaza kwesisindo somzimba. Vele uqiniseke ukuthi uyayigwema imisebenzi ehilela ukugxuma ngokweqile kanye nanoma yikuphi ukunyakaza okubeka isidingo esikhulu esiswini sakho (bona ethi, sit-ups). Uma uhlangabezana nanoma yiziphi izinguquko ezingavamile, njengobuhlungu besifuba, isiyezi, ubuhlungu bekhanda, ubuthakathaka bemisipha noma ukopha esithweni sangasese sangasese, yeka ukuzivocavoca bese ushayela udokotela wakho ucingo.

Ingabe amazinga ami amandla azoshintsha ngesikhathi sokukhulelwa?

Njengoba umzimba wakho ulungisa futhi ama-hormone ehamba haywire, ungase ubone ukuthi ukhathele kakhulu kunokujwayelekile (njengokuthi, awukwazi-ukugcina-amehlo akho-evulekile uhlobo lokukhathala). Futhi nakuba kungokwemvelo ngokuphelele, ikakhulukazi ku-trimester yakho yokuqala neyesithathu, kungase kukuthene amandla. Into engcono kakhulu ongayenza ukulalela umzimba wakho. Uma ungazizwa ukulungele ukugijima ngalolo suku, yeqe bese uzama ukushaywa umoya ngakusasa ekuseni. Amazinga akho wamandla nakanjani azoshintsha (udala impilo!) futhi usuku ngalunye luzohluka. Ngenhlanhla, lawa mazinga avame ukuguquguquka ezigabeni zokuqala ze-trimester yesibili futhi uzokwazi ukuzibandakanya emisebenzini eminingi yomzimba njengoba ungena enyangeni yesine.

Ingabe kukhona ukuzivocavoca okufanele ngikugweme ngenkathi ngikhulelwe?

Noma yini egxile kakhulu kumongo kufanele igwenywe. U-Cates uphakamisa ukugwema ukuvivinya umzimba okunjengama-crunches, ukugoqa emaceleni okuqondise ama-oblique nanoma yikuphi ukunyakaza okusonta njengama-twist ase-Russian noma ama-hip dip. Amapulangwe angaphambili kufanele futhi agwenywe uma ungasakwazi ukulawula ukucindezela kwesisu sakho. Imisebenzi edinga ukweqa ngokweqile, ukugxumagxuma noma ukunyakaza okujeqeza nakho kungukungahambeki kanye nanoma yimiphi imidlalo esezingeni eliphezulu noma yokuxhumana okuphezulu. Ngemuva kwe-trimester yakho yokuqala, uzophinde ufune ukugwema noma yini ehilela ukulala phansi ngomhlane wakho isikhathi eside, ngoba isisindo sesibeletho sakho singacindezela ukugeleza kwegazi kuwe nasenganeni yakho.

Enye into okufanele uyiqaphele ukuguquguquka kwakho. I-Relaxin iyi-hormone ekhiqizwa ama-ovaries kanye ne-placenta futhi isezingeni eliphezulu phakathi ne-trimester yakho yokuqala. Ukukulungiselela ukusikwa (kanye nesisu sakho esikhulayo) kunomthwalo wemfanelo wokuphumuza imisipha ku-pelvis yakho kanye nokuvimbela ukufinyela esibelethweni ukuvimbela ukubeletha ngaphambi kwesikhathi. Imiphumela, noma kunjalo, ayigcini lapho njengoba eminye imigqa emzimbeni nayo ixegisiwe okuholela ekuguquguqukeni okwengeziwe ukusuka ekhanda kuye ozwaneni. Ngenxa yalokhu, ukulimala okubangelwa ukwelula ngokweqile kuwukukhathazeka okuqinisekile. Qaphela ukuthi ubambe ukujula kangakanani, u-Cates uyaxwayisa. Zama ukuhlala ngaphakathi kochungechunge olufanayo lokunyakaza njengoba ubukade ukhulelwe noma uhlehle nje ukuze uzivikele. Nakuba ukuvivinya umzimba okuvumelana nezimo, njenge-yoga, kuyizinketho ezinhle komama abakhulelwe, u-Cates uphakamisa ukuthi ukhumbule ukusebenza kwakho okuphakathi nendawo ye-pelvic kanye nokugwema ama-backbends njengoba ebeka ingcindezi eyengeziwe esicutshini esixhumene nomugqa wakho wesisu.

Ngaphezu kwakho konke okunye, lalela umzimba wakho, uphuze amanzi amaningi, shintsha umnyakazo njengoba kudingeka bese ubeka uphawu lokubekisa lokhu ukujima nomama-nami uma kufika ilungu lakho elisha lomndeni.

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