Pehea e hoʻololi ai i nā papa hoʻoikaika kino pūʻulu ke hāpai ʻoe

Anter

• TRX
• ʻO Barre
• Paikikala
• CrossFit
• Mat Pilates
• Zumba
• Yoga
• Nānā no

Ua loli ka nui i ka wā e pili ana i ka ʻepekema o ka hoʻoikaika kino i ka wā hāpai. A ʻoiai pono ʻoe mau E kūkākūkā me kāu ob-gyn e loaʻa ka maikaʻi ma mua o ka lele ʻana i kahi hana maʻamau a i ʻole ka hoʻomau ʻana i kāu hana maʻamau me kahi pēpē ma ke ala, ʻoi aku ka liʻiliʻi o nā palena o nā wahine hāpai no ka hoʻoikaika kino ma mua o ka wā ma mua, e like me ka American Congress of Obstetricians and Gynecologists (ACOG). ).

He nūhou maikaʻi kēlā no nā mea haipule e pili ana i nā papa barre a me ka hoʻomaʻamaʻa ikaika. ʻIke wale: Ke kāhea nei kekahi neʻe no nā hoʻololi palekana e pono ai a me nā swaps. Hoʻokahi alakaʻi holoʻokoʻa? "Ma ka laulā, haʻi mau wau i kaʻu mau mamas e hōʻalo i nā hoʻoikaika kino e kau ana i ke koʻikoʻi ma luna o kāna papa pelvic, ke kumu o ka incontinence, a me / a i ʻole hana i ka 'coning' o ka ʻōpū," wahi a Erica Ziel, kahi makuahine o ʻekolu a me ka mea hana o Knocked-Up ʻO ka hoʻoikaika kino a me ka Core Athletica rehab polokalamu. (ʻO Coning ke kuʻi nā ʻōpū o ka ʻōpū i ka wā o ka hoʻolālā e hoʻonāukiuki nui ana i ka abs.) He hōʻailona maikaʻi paha kēia no ka hoʻoholo ʻana inā e hoʻomau i kahi ʻano hoʻoikaika.

Inā ʻole, e nānā pehea e hoʻololi ai i kekahi o nā neʻe i kāu mau papa punahele me kēia mau swaps pro.

TRX

Ua ʻōlelo ke kumu aʻo TRX, ʻo Ami McMullen, i kou wā hāpai. E loli ana kou kikowaena o ka umekaumaha i ka ulu ʻana o kou ʻōpū a ke holomua nei ʻoe ma o ka hāpai ʻana, e hana ana i ke kaupaona ʻana i mea paʻakikī.

Hōʻalo: TRX Lunge

Ke alo nei kēia hoʻoikaika kino haʻahaʻa iā ʻoe mai ka heleuma me kou wāwae hope e kau ʻia i ka wāwae o ka wāwae ke kaulike ʻoe me kou wāwae mua a hoʻokuʻu i kou kuli i hope i kahi lua. "Hoʻonui kēia i ka koi no ke kaulike a me ke kūpaʻa i ke kuli o ka wāwae kū, ka kuʻekuʻe wāwae, a me nā hui ʻūhā," wahi a McMullen.

Hoʻololi hāpai: TRX Balance Lunge

Ma kahi o hoʻokahi wāwae wale nō i nā wāwae wāwae TRX, paʻa maoli ʻoe i nā lima me nā lima ʻelua no ka paʻa hou o ke kaulike. E kū i ke kiko heleuma i kahi kū a kū i hope i kahi lunge hope, e hoʻokau ana i nā manamana wāwae ma luna o ka papahele. "Ke hana mau nei kēia koho i kou kino haʻahaʻa a me kou poʻo, akā mālama iā ʻoe i ʻoi aku ka paʻa ma ka ʻae ʻana i kou mau lima e kōkua i ka wehe ʻana i ke kaumaha. Hāʻawi pū ia iā ʻoe i ke koho e hoʻopā koke i ka wāwae hope ma ka honua inā hoʻomaka ʻoe e haʻalulu."

ʻO Barre

Hiki iā Barre ke koho prenatal kupanaha no ka mea he haʻahaʻa haʻahaʻa ia, akā hiki i kekahi o nā neʻe ke hōʻoluʻolu a, ʻo ka mea maikaʻi loa, weliweli. Hiki ke hoʻololi maʻalahi ka hapa nui o nā hana koʻikoʻi (akā e pale mau i nā crunches) a makemake ʻoe e hoʻohana i ka pā no ke kākoʻo kaulike, akā ʻo kou kūlana wāwae a me ke ʻano o ka neʻe ʻana he ʻelua mau mea i nānā ʻole ʻia e nā wahine hāpai.

Hōʻalo: Ke kūlana mua hohonu Plié

Hoʻonui ka pae o ka hormone relaxin i ka wā hāpai, hiki ke kumu i ka ligamentous laxity-a i ʻole ka paʻa ʻole o nā hono. ʻO ia ka neʻe ʻana o ke kuli i waho o nā manamana wāwae, e like me kēia kūlana mua kahi e huli ai nā manamana wāwae i nā kihi 45 degere a kūlou ʻoe i ke kuli, pono e hōʻalo ʻia, wahi a Farel B. Hruska, he palapala hōʻoia ACE. mea hoʻomaʻamaʻa a me FIT4MOM pre / postnatal fitness loea. No nā māmā e hiki mai ana, hiki ke weliweli kēia neʻe ʻana i ko lākou waiho ʻana i nā kuli i kahi kūlana haʻahaʻa, e hoʻonāukiuki paha i nā hono ma ka wāwae, wahi a Hruska.

Hāpai modification: Kūlana ʻElua Plié

I mea e paʻa hou ai nā kuli, kū i ka lua o ke kūlana (ua kūlia nā manamana wāwae akā he mau kapuaʻi paha ma kahi o 3 kapuaʻi ke kaʻawale) ma kahi o kahi kūiki ʻekahi me nā kuʻekuʻe wāwae. A ʻae, e loaʻa ana iā ʻoe nā pōmaikaʻi ʻūhā a me nā waiwai pio. (E aʻo hou e pili ana i nā hoʻomaʻamaʻa barre maikaʻi loa a maikaʻi ʻole.)

Paikikala

ʻO ke kaʻa kaʻa kaʻa, e like me ka barre, kahi hana hoʻouluhua haʻahaʻa weliweli. Inā he mea holo ʻoe akā ʻeha kou mau hono a i ʻole ke kulu o kāu kīʻaha i ka wā holo (kahi hopena maʻamau a ʻano ʻino hoʻi o ka hāpai hāpai mahalo ʻana i ke kaomi ma luna o kāu puhā mai kou ʻōpū e hoʻonui ana), hiki i ke kaʻa he mea maikaʻi loa ia no ka cardio a me ka ikaika. hoʻomaʻamaʻa pū kekahi.

Pale aku: ʻO nā lima lima haʻahaʻa loa a me ka hana wā lōʻihi

ʻO ka ʻōpū ulu a me nā umauma ʻoi aku ka nui o nā wahine hāpai e hakakā nei i ke kūlana maikaʻi ʻole. Hiki i nā lima lima haahaa ke hoʻonui i ka pilikia. Eia kekahi, me ka hoʻonui ʻana i ka nui o ke koko, hiki i nā makuahine ke manaʻo nei e hiki ke hoʻoneʻe i ka makani ma mua o ka wā ma mua o ka hāpai ʻana. Pono e hōʻemi i kāu hana holoʻokoʻa, wahi a Alexandra Sweeney, kumu aʻo alakaʻi no Flywheel's Pacific Northwest region.

Hāpai hoʻololin: E holo i luna a hana a hiki i kahi 6 mai ka 10 pae hoʻoikaika

Ke hāpai nei i nā paʻa lima e pale i kou mau kuli i ka pā ʻana i kou ʻōpū i kēlā me kēia kaʻapuni a kōkua i ka paipai ʻana i ke kūlana maikaʻi. ʻAʻole e hōʻike, hiki i ka holo pololei ʻana ke lilo i mea hōʻoluʻolu, wahi a Sweeney. No ka pae ikaika: "Ma ka pālākiō 1 a 10, inā ʻoe e ʻimi maʻamau i kahi 8, 9, a i ʻole 10, makemake ʻoe e hoʻokuʻu i kāu pae hoʻoikaika kiʻekiʻe loa kokoke i kahi 6. E hāʻawi iā ʻoe i ka ʻae e hana i ka mea hiki . " Ke laina lalo: ʻAʻohe mea hilahila i ka hele ʻana i kāu wikiwiki a ikaika. ʻO ʻoe nō ka wahine hāpai hānai ʻino i hōʻike e hana. (Mai ʻike i ka ʻokoʻa ma waena o 6 a me 8? E aʻo hou e pili ana i ka hoʻokolokolo pololei ʻana i kāu helu o ka hana.)

CrossFit

Ua ʻike paha ʻo CrossFit i ka hopena polarizing loa ke pili i ka olakino prenatal.Akā inā ʻoe he kanaka haʻuki CrossFit ʻike a i ʻole he mea hoihoi hou aku, hiki iā ʻoe ke hauʻoli i kāu WOD me ka palekana i ka wā e kali ana.

He aha e pale aku ai: Lele Pahu

ʻOiai ʻaʻohe lula hou ʻo ACOG i ka lele ʻana i ka wā e hāpai ana, e ʻike ka hapanui o nā wahine ʻo ka loaʻa ʻana o ka ea ke kumu o ka maʻi leaky a me ka ʻeha pū. Wahi a Ziel, ma waho aʻe o ka hoʻomau ʻole ʻana, hiki i ka lele ikaika ke hoʻoulu i ka hana ʻino o ka papahele pelvic i ka wā e hiki mai ana. Hiki iā ia ke manaʻo i kēlā me kēia mea mai ka moe kolohe i ka pelvic organ prolaps, i hiki ke hoʻoiho maoli i kāu pākeke mai kahi i manaʻo ʻia he-yikes!

He aha e hana ai: Squats

"Maikaʻi ka squats! ʻOiai me ke kaumaha ʻole, ʻoi aku ka maikaʻi o ka wā hāpai ʻana," wahi a Ziel, "He ala maikaʻi loa ka squatting e hoʻoikaika i nā wāwae a me ka hohonu hohonu, hāmama nā pūhaka, a me ka hoʻomākaukau ʻana no ke kiʻi pono ʻana i ke pēpē." ʻOiai ʻoe e hoʻomaʻamaʻa i ke ʻano squat maikaʻi, palekana pū lākou no nā kuli. (Pili: Nā Kiʻikuhi 5 kiʻekiʻe e pono ai ʻoe e hana e hoʻomākaukau i kou kino no ka hānau keiki)

Mat Pilates

E like me TRX i kālele nui ʻia, ʻoliʻoli paha ʻoe i ka ʻike ʻana ʻaʻole pono ʻoe e hoʻolei i ke kāwele ma kāu papa moena Pilates. (Hōʻike hou aku: 7 Prenatal Pilates Exercises to Safely Strengthen Your Core During Pregnancy) Inā he haumāna Pilates hoʻolaʻa ʻoe, e hoʻonohonoho i kahi hālāwai pilikino me kāu kumu e nānā i nā koho hoʻololi, ʻōlelo ʻo Heather Lawson, he kumu aʻoaʻo alakaʻi no STOTT Pilates ma John Garey Fitness a me Pilates. Makemake ʻoe e pale i kou kua no nā manawa lōʻihi, e like me ka ACOG. Hiki i ka manawa lōʻihi e moe ana i luna (a i ʻole ma kou kua) ke hoʻemi i ke kahe o ke koko i kou puʻuwai a hoʻemi iki i ke kahe koko.

He aha e hōʻalo ai: Ka Haneri

ʻO ka Hundred kahi ʻōpū ʻōpū kahi e moe ai ʻoe ma kou kua, kau i kou kino a me kou mau wāwae ma luna o ka honua, a pauma i kou mau lima i luna a i lalo 100 mau manawa. He hana Pilates maʻamau loa ia akā ʻōlelo ʻo Lawson hiki iā ia ke hōʻino i nā wahine prenatal no ka mea aia lākou ma ko lākou kua no kahi manawa lōʻihi, a hoʻonui nā crunches i ka makaʻu o ka diastasis recti (kahi hoʻokaʻawale o ka paia o ka ʻūhū o kausususususususususus).

He aha e hana ai: Alahaka Pilates

He pani maikaʻi ʻo Bridge no ka mea hiki iā ʻoe ke hoʻokiʻekiʻe wale i nā pūhaka mai kou kūlana supine. ʻO ka paʻa ʻana i ka lama ma kahi kihi he palekana (ma ke kū'ē i ka noho palahalaha ma kou kua). He ala maikaʻi ke alahaka e hoʻoikaika ai i nā wāwae a me ke kua a paipai i ke kūlana maikaʻi. ʻAʻole ia he mea mau ʻole iā ʻoe e noʻonoʻo e like me ka hoʻopilikia ʻana o kāu pēpē me kou hiki i ka māmā piha, a hiki i kēia kūlana ke kōkua iā ʻoe e like me ka hiki iā ʻoe ke lawe i kekahi mau hanu hohonu.

Zumba

Hōʻike nā noiʻi i ka neʻe a me ke mele ʻoluʻolu ʻelua i kāu pēpē, no laila mai waiho i kāu mau kāmaʻa hulahula i kēia manawa wale nō. A me ka nūhou maikaʻi: "ʻO ka hoʻololi ʻana i ka hopena i kēlā me kēia papa ʻaʻole ia he kumu e hoʻoikaika ikaika ai ʻoe," wahi a Madalene Aponte, ikaika na Zumba haku aʻoaʻo.

He aha e pale aku ai: ʻO ke kuʻi ʻana a me ka popping

ʻO ka hapa nui o nā neʻe Zumba he haʻahaʻa akā wikiwiki, wahi a Aponte. Paipai ʻo ia e hoʻoliʻiliʻi i nā neʻe ʻana o ka hilinaʻi (e like me Samba crossovers a i ʻole Merengue wili wikiwiki) a me nā mea āpau e hoʻohuli ai i ka hyperextension i kou kua (e noʻonoʻo: pops pops). ʻO ka wikiwiki o kēia mau neʻe ʻana a me ka hui pū ʻana o nā hono hoʻomaha a me ke ʻano hoʻohālikelike hiki ke manaʻo i kahi kiʻekiʻe o ka hoʻolei ʻana i kou kua. Eia nō hoʻi, hiki i nā neʻe wikiwiki ke hoʻonui i kou makaʻu i ka hāʻule ʻana ke kūleʻa ʻia ke kaulike.

He aha kāu e hana ai: Hula ma ka hapalua tempo

Ma mua o ka hoʻopau loa ʻana i kēia mau neʻe, ʻōlelo ʻo Aponte hiki iā ʻoe ke hoʻokō iā lākou i ka hapalua manawa e hōʻemi ai i ka hōʻeha hope a hāʻule.

Yoga

Loaʻa paha iā Yoga ka nui o ka hōʻaiʻē ma ke ʻano he hoʻomaʻamaʻa prenatal maikaʻi loa akā ʻaʻole ia he kumu no ka palekana o kēlā me kēia kūlana. Makemake ʻoe e hoʻolohe a hoʻolohe i kou kino (ʻoiai ma nā papa prenatal-specific akā ʻoi aku hoʻi i ka papa pae āpau).

He aha e pale aku ai: Māhele Kū

No ka mea he pse kaulike kēia, aia ka hoʻonui ʻia o ka makaʻu o ka hāʻule. ʻO ka paʻa ʻana o ke poʻo ma lalo o ka puʻuwai hiki ke alakaʻi i ka lī ʻana a, inā hāpai ʻoe i kou wāwae kiʻekiʻe loa, makaʻu ʻoe i ka overstretching. "Ma nā yoga prenatal a i ʻole nā ​​papa yoga ʻē aʻe, e makaʻala e pale i ka overstretching ma muli o ka relaxin hormone i loaʻa i loko o ke kino prenatal," wahi a Ziel. Hoʻokahi o ka hōʻailona ke nānā nui nei ʻoe: me he mea lā hiki iā ʻoe ke ʻō i waho o ka mea āu i hana ai ma mua o ka hāpai ʻana. A i ʻole hoʻokau paha ʻoe i kou kino i ka lōʻihi. E hōʻalo i kēia mau manaʻo ʻelua no ka mea ʻo ka hoʻolōʻihi ʻana i nā hono i ka wā hāpai ʻana ke ʻano o ka ʻeha, ka ʻeha, a me ka paʻa ʻole no nā makahiki postpartum.

He aha e hana ai: Koa II

ʻOi aku ka paʻa o ke Koa II no ka mea aia ʻoe ma nā wāwae ʻelua. ʻAʻole ʻoe hopohopo no ka noʻonoʻo. Hāʻawi kēia pose iā ʻoe e wehe i nā pūhaka i kahi ʻano palekana o ka neʻe ʻana me ka hoʻoikaika ʻana i ke kino haʻahaʻa a me nā lima i ka manawa like.

Nānā no