Yaya Kwanan nan Zaku Fara Fara motsa jiki Bayan Haihuwa?

Wadatacce

• Side Plank
• Skater mai sauri
• Clamshell
• Cat-Saniya
• Bita don

Sababbin uwaye ana yawan gaya musu su zauna cikin kwanciyar hankali na tsawon makonni shida bayan sun haifi jariri, har sai da likitan su ya ba su koren haske don motsa jiki. Babu kuma. Kwaleji na likitocin mata da likitan mata na Amurka kwanan nan ya bayyana cewa "wasu mata suna da ikon sake dawo da ayyukan jiki a cikin kwanakin haihuwa" kuma ya kamata ma'auratan, a cikin yanayin "haihuwar farji ba tare da rikitarwa ba, shawarci marasa lafiya cewa za su iya farawa ko ci gaba shirin motsa jiki da zaran sun ji za su iya. "

"Ba muna gaya wa mata ba, 'Da kyau ku fita can,' amma muna cewa yana da kyau ku yi abin da kuke ji," in ji ob-gyn Alison Stuebe, MD, farfesa a Jami'ar Arewa Makarantar Medicine ta Carolina. "Kafin, akwai tunanin, 'Ku koma gida, kuma kada ku tashi daga kan gado.'" Jin daɗi shine babban mahimmin lokacin zabar motsa jiki "na uku na uku", in ji Dokta Stuebe. (Mai alaƙa: Iyaye masu dacewa suna Raba Mahimman Hanyoyi masu Mahimmanci da Haƙiƙa waɗanda suke Ba da Lokaci don Ayyuka)

Shirye don motsawa, amma ba ku san inda za ku fara ba? Gwada wannan da'irar daga Pilates pro Andrea Speir, mahaliccin sabon tsarin wasan motsa jiki na Fit Pregnancy Plan. Fara da kwana uku a mako kuma kuyi aiki har zuwa shida. "Motsi zai ba ku endorphins," in ji Speir. "Za ku ji a shirye don ɗaukar ranar da ta gabata, ba a rage ba." (Mai alaƙa: Duk abin da kuke Bukatar Sanin Game da Gudun Gudun Gudun Gudun Gudu, A cewar Masana)

Misalai: Alessandra Olanow

Side Plank

Amfani: Speir ya ce "Jakunkuna na gefen suna mai da hankali kan matse zurfin ciki ba tare da matsin lamba a ciki ba," in ji Speir. (Ga ƙarin kan yadda ake ƙware katakon gefe.)

Gwada shi: Kwanta a ƙasa a gefen dama, ƙafafu a jeri, juzu'i a kan gwiwar hannu na dama. Ɗaga hips don haka jiki ya samar da layi; kai hannun hagu sama. Riƙe na daƙiƙa 30 (wanda aka nuna a sama). Canja bangarorin; maimaita. Yi aiki har zuwa minti 1 a kowane gefe.

Skater mai sauri

Amfani: "Wannan katin na gefe yana da ƙarancin matsin lamba sama da ƙasa a ƙasan ƙasan ku fiye da tsere."

Gwada shi: Yayin tsaye, ɗauki babban mataki dama tare da ƙafar dama da goge ƙafar hagu a bayanku, kawo hannun hagu zuwa dama (wanda aka nuna a sama). Da sauri taka hagu tare da ƙafar hagu, kawo ƙafar dama a baya, hannun dama a haye. Madadin dakika 30. Huta 10 seconds; maimaita. Yi tazara 4. Yi aiki har zuwa tazara na minti 1 uku.

Clamshell

Amfani: "Wannan yana ƙarfafa hips da glutes don taimakawa wajen tallafawa ƙananan baya."

Gwada shi: Kwanta a ƙasa a gefen dama, kai yana hutawa a hannun dama. Karkace gwiwoyi 90 a gabanka kuma ka ɗaga ƙafafu biyu gaba ɗaya daga bene. Buɗe gwiwoyi don ƙirƙirar siffar lu'u -lu'u tare da kafafu (wanda aka nuna a sama), sannan a rufe. Yi 20 reps ba tare da faduwa ƙafa ba. Yi 3 set.

Cat-Saniya

Amfani: "Wannan na gargajiya yana buɗe waɗancan matsattsun ciki da tsokoki na baya."

Gwada: Fara a ƙasa akan dukkan ƙafafu huɗu. Numfashi yayin da kake ba da baya, kuma ka kalli gaba. Exhale yayin da kuke juyawa baya kuma kawo kai cikin kirji (wanda aka nuna a sama). Yi 10 reps.

Bita don