7 Ayyukan Pilates Masu Haihuwa don Ƙarfafa Ƙarfafa Ƙarfafa Ƙwararrun ku a Lokacin Ciki

Wadatacce

• 1. Tallafin Kafa
• 2. Lu'u-lu'u Yana Kiwo
• 3. Gefen Gindi
• 4. Cat/Shanu tare da Band
• 5. Tsawaita Thoracic tare da Band
• 6. Tsawa ta gefe tare da Band
• 7. Gindin Gindin Gindi
• Bita don

Gaskiyar cewa za ku iya (kuma ya kamata) ci gaba da yin aiki yayin da ciki ba sabon abu bane. A gaskiya ma, likitoci sun ce motsa jiki yana taimakawa tare da gunaguni na ciki na kowa kamar ciwon baya da matsalolin barci. Yana iya ma sauƙaƙa aikin! Hakanan motsa jiki yana haifar da kwararar endorphins, dopamine, da serotonin, don taimakawa haɓaka yanayin ku yayin abin da zai iya zama abin motsa jiki. (Duba duk hotunan kafofin watsa labarun bidiyo na mata kamar wannan mai ba da horo na ciki na watanni 8 yana kashe fam 155 don tabbatar da cewa mata masu juna biyu suna da ikon wasu kyawawan ban mamaki abubuwan dacewa.)

Amma ga matsakaita wanda ba mai horarwa ba, sanin * daidai* yadda ake horar da jariri lafiya a cikin jirgi-musamman idan ya zo ga jigon ku-har yanzu batu ne mai rudani. Shigar: Andrea Speir, ƙwararren malamin Pilates da kuma wanda ya kafa Speir Pilates na tushen LA, wanda ya faru da tsammanin jariri. Anan, ta rushe motsi waɗanda za su amince da ƙarfafa kowane ɓangaren jigon jigon don uwaye masu jiran gado, tare da mai da hankali kan "miƙewa a hankali da haɓaka duk waɗannan tsokoki da haɗin gwiwa." (Muna kuma ba da shawarar motsa jiki na Pilates na Speir don yaƙar kumburin bra.)

"Haɗin waɗannan motsi zai taimaka mamas su ji daɗi a duk lokacin da suke da juna biyu, turawa yayin haihuwa, da kuma dawo da jariri bayan haihuwa," in ji ta. Ainihin, yakamata ku fara haɗa waɗannan motsi a cikin tsarin aikinku na ciki.

Yadda yake aiki: Yi waɗannan motsi sau uku zuwa sau huɗu a mako, in ji Speir. (Ko kuma kowace rana idan kuna so-tafi ku!)

1. Tallafin Kafa

Reps: 10 a kowane matsayi

Ya juya

A. Zagaye baya da kuma shimfiɗa jiki sama a kan gogayen hannu.

B. Lanƙwasa gwiwoyi cikin ƙirji, tare da dunƙule diddige tare da yatsu.

C. Mika kafafu zuwa kusurwa 60-digiri kuma lanƙwasa baya a ciki (gwiwoyi sun buɗe sama fiye da cin karon jarirai).

Ƙafafun masu lanƙwasa

A. Haɗa ƙafafu da gwiwoyi wuri ɗaya, lankwasa ƙafa.

B. Miƙa kafafu a miƙe kuma lanƙwasa baya, kawai a gaban bugun jariri.

Point/Flex

A. Rike kafafu a kusurwar digiri 60, diddige tare da yatsun kafa.

B. Nuna da lankwasa ƙafa.

Me yasa: Speir ya ce "Kawai rike kirjin ku a cikin wannan matsayi mai aiki don zuciyar ku zai taimaka cikin aminci don karfafa karfin juyi, wanda zai taka muhimmiyar rawa wajen turawa yayin haihuwa," in ji Speir. "Ta hanyar watsi da aikin crunching (wanda zai iya haifar da diastasis recti, ko tsagewar bangon ciki), a maimakon haka muna amfani da juriya na kafafu a wurare daban -daban don gina ainihin ƙarfin ƙarfin gaske."

Tukwici: Speir ya ce "Tabbatar ku buɗe kirjin ku sama da ƙasa kuma kada ku shiga cikin aikin," in ji Speir. "Ka yi tunani game da rungumar jariri a hankali tare da ciki don shigar da su.

2. Lu'u-lu'u Yana Kiwo

Maimaitawa: 10

A. Har yanzu an ɗora shi akan goshin hannu, ɗaga kafafu har zuwa siffar lu'u -lu'u (diddige tare da gwiwoyi a buɗe kawai fiye da kafadu).

B. Ƙananan siffar lu'u-lu'u zuwa bene.

C. Dago siffar lu'u-lu'u baya zuwa matsayi na farawa.

Me yasa: Wannan yana ƙalubalantar ainihin ba tare da wuce gona da iri ba ta hanyar kutsawa cikin ciki, in ji Speir. "Tsarin da juriya na aikin kafa zai taimaka wajen ƙarfafa masu juyayi da obliques, babban ɓangare na turawa yayin aiki. Tsayawa wannan karfi zai taimaka jikinka ya dawo baya bayan haihuwa."

Tukwici: Kawai ƙasa gwargwadon iyawar ku ba tare da shiga cikin bayan ku ba ko ƙuntatawa tare da zuciyar ku-wannan motsi na iya zama inch ɗaya ko har zuwa bene! "

3. Gefen Gindi

Reps: AMRAP na minti 1 (30 seconds/gefe)

A. Kafa a gefe tare da kafafu da aka shimfida doguwa, ƙafar sama tana hutawa a gaban ƙasan ƙasan da hannun ƙasa a dasa cikin tabarma.

B. Ɗaga kwatangwalo sama zuwa rufi tare da sarrafawa, kai kishiyar hannun sama zuwa rufi.

C. Riƙe na tsawon daƙiƙa 30 sannan canza gefe.

Me yasa: Wannan ita ce hanya mafi aminci kuma mafi inganci don ƙarfafa obliques, ko ɓangarorin ciki na ciki. Yin wannan sau ɗaya a rana zai taimaka matuka wajen samun waɗancan tsokoki da ƙarfi da shirye don turawa, gami da tsayar da kugu da matsewa, DA kiyaye ƙarfin don tallafawa ƙananan baya (wanda zai iya fara jin zafi ba tare da ɗan ƙauna ba).

Tukwici: Idan kuna buƙatar gyara da lanƙwasa ƙafarku ta ƙasa kuma sanya shi ƙasa (kusan kamar ƙwallon ƙafa) je zuwa gare shi-yana da mahimmanci ku saurari jikin ku, in ji Speir.

4. Cat/Shanu tare da Band

Reps: AMRAP na minti 1 (ɗaukar lokacin ku)

A. Kunsa band a kafadu kuma ku zo hannu da gwiwoyi (tare da hannaye kai tsaye ƙarƙashin kafadu da kwatangwalo kai tsaye ƙarƙashin gwiwoyi). Ƙarshen band ɗin ya kamata ya kasance amintacce a ƙarƙashin diddigin hannuwanku.

B. Nutse ƙirji a buɗe, yana kallon gaba kuma a hankali yana shimfiɗa cikin ciki.

C. A hankali lanƙwasa kashin wutsiya a ƙasa da zagaye cikin baya, danna zuciya sama zuwa rufi da kallon ƙarƙashin jiki.

D. Maimaita a hankali da sannu a hankali.

Me yasa: Speir ya ce "Wannan yana daya daga cikin mafi kyawun motsa jiki da aka ba da shawarar don a hankali a hankali a shimfiɗa ciki da ƙananan baya," in ji Speir. Ciwon haɗin gwiwa na Sacroiliac (SI) na iya zama gama gari, don haka yana da mahimmanci a sami lokaci don sakin wannan yanki na jiki. "Haka kuma wannan motsi yana saki da kuma shimfiɗa ligament mai zagaye, wanda ke goyon bayan mahaifa, don haka lokacin ƙarfafa cibiya, yana da mahimmanci mu taimaka wajen mikewa da sakin wadannan tsokoki don samun wurare dabam dabam ta hanyar zagaye na ligament da kuma kiyaye jikinmu a daidaita." in ji.

Tukwici: Wannan shimfidar tana da ban sha'awa don yin ba kawai lokacin babban aikin ku ba, har ma kafin kwanciya, in ji Speir.

5. Tsawaita Thoracic tare da Band

(Za'a iya yin shi da tawul ɗin wanka)

Maimaitawa: 8

A. Tsaya tare da nisan hips na ƙafafu, riƙe da igiya tsakanin babban yatsa da yatsa fiye da nisan kafada, an ɗaga har zuwa tsayin kafada.

B. Kiyaye gwiwoyi yayin da kuke mikawa kuma ku isa band din sama da sama zuwa cikin karamin tsawo.

C. Ku dawo da jiki tsakiya, yana kaiwa zuwa rufi.

E. Miƙe ƙafafu da komawa gaban jiki.

Me yasa:"Ba wai kawai wannan motsa jiki yana ba ku wannan babban abin ƙarfafa hannu da baya ba, amma yana taimakawa wajen horar da tsokoki na ciki don shimfiɗawa da kwantar da baya," in ji Speir. da kuma taimakawa waɗancan abs su sami horo don dawowa bayan haihuwa."

Tukwici: Tsawaita kashin baya da baya, yana tunanin girma tsawon lokaci vs. crunching ko arching baya, Speir ya ce. "Wannan yakamata ya zama mai girma kuma ya kasance mai taushi, don haka ɗauki shi a hankali tare da jikin ku."

6. Tsawa ta gefe tare da Band

(Zaka iya gwada wannan tare da tawul ɗin banɗaki ko kuma babu makada kwata-kwata.)

Wakilai: 8

A. Yayin riƙe da ƙungiya mai faɗi fiye da faɗin kafada tare da miƙa hannayensu daga kafaɗa, tanƙwara gwiwoyi kuma kai hannayensu zuwa rufi.

B. Tsawaita gefe guda, lanƙwasa gwiwar hannu a waje zuwa jiki, zana kafaɗun kafaɗa tare.

C. Miƙa hannun baya.

D. Zama cikin tsugunne da dawowa tsakiya. Maimaita a wani gefen.

Me yasa: Wannan shine ɗayan mafi kyawun hanyoyin da za a tsawaita da ƙarfafa waɗannan maɓallan tsokoki waɗanda ke da ƙarfi yayin daukar ciki, in ji Speir. "Tsawaita da ƙarfafa waɗannan tsokoki ba kawai zai taimaka a cikin nakuda ba, amma kuma zai taimaka muku ɗaukar jaririn ku da duk abin (nauyi!) Da zarar jaririn ya iso!"

Tukwici: Yi tunani game da girma inci uku tsawon lokacin motsa jiki. Yayin da kuke kusantar da gwiwar ku zuwa jikin ku, kuyi tunanin fasa goro a tsakanin wuyan kafadun ku don samun lats da tarko da gaske, in ji ta.

7. Gindin Gindin Gindi

Reps: 10 sets/bambancin

Side-to-Side

A. Tsaya tare da ƙafafu fiye da nisa-kwatanci dabam da hannaye a jere a bayan kai. Ƙasa cikin tsugunawa.

C. Tsawaita jiki gefe-da-gefe a cikin taƙaitaccen aikin crunching.

Falo Ya Kai

A. Ƙara kai hannu waje zuwa bene.

B. Kawo hannun baya sama da kai sannan ka maimaita a gefe guda.

Ruwan Sama

A. Juya shugabanci kuma kai kan kai yayin girgiza zuwa gefe ɗaya.

B. Maimaita kai sama zuwa gaba.

Me yasa: Wannan jerin ƙungiyoyi suna taimakawa don ƙalubalanci da ƙarfafa ƙarfi a cikin duka ainihin. Zai iya taimakawa samun jini yana motsawa ta wani yanki yana nuna rashin kyawun zagayawa yayin daukar ciki (wanda shine dalilin da yasa kuke samun waɗancan marassa ƙafa da daddare). Hakanan yana ƙalubalanci, yana ƙarfafa ƙarfi, kuma a lokaci guda yana shimfiɗa kowane ɓangaren wannan ginshiƙi.

Tukwici: Ci gaba da tafiya daidai da gudana. Saurari jikin ku idan yana gaya muku kada ku yi ƙasa da ƙasa a cikin squat ko isa.

Bita don