Mimba imasintha thupi lanu, ndipo kukhalabe okangalika kumakuthandizani kuti muzimva bwino. Ndi kusintha koyenera, Pilates ndi njira yotetezeka komanso yothandiza yothandizira mphamvu zanu ndi thanzi lanu.
Bukuli likuwonetsani momwe mungachitireprenatal Pilatesimatha kusintha kaimidwe, kuchepetsa kusamva bwino, ndikukonzekeretsa thupi lanu kubadwa-ndi malangizo, masewera olimbitsa thupi, ndi upangiri wachitetezo cha trimester iliyonse.
Ubwino wa Pilates Panthawi Yoyembekezera
Prenatal Pilateskumapereka zambiri osati kungoyenda pang'onopang'ono-kumakupatsani mphamvu, chidaliro, ndi chitonthozo pa nthawi yonse ya mimba yanu. Kaya ndinu watsopano kwa Pilates kapena mumadziwa kale mchitidwewu, kuchita masewera olimbitsa thupi kungathandize kuti mukhale ndi thanzi labwino kuyambira trimester yoyamba kupyolera mu kuchira pambuyo pobereka.
Imakulitsa Kukhazikika kwa Core ndi Kaimidwe
Pamene mwana wanu akukula, mphamvu yokoka imasintha, zomwe zimakhudza kaimidwe ndi bwino.Prenatal Pilateskumalimbitsa pakati panu, kumbuyo kwanu, ndi pansi pa pelvic kuti mugwirizane bwino. Izimasewera otetezeka a mimbakuthandizira kuthandizira msana wanu komanso kuchepetsa kupsinjika pa nthawi ya mimba.
Amachepetsa Kupweteka Kwa Msana ndi M'chiuno
Anthu ambiri omwe ali ndi pakati amamva kupweteka m'munsi kapena m'chiuno.Prenatal Pilatesimayang'ana minofu yomwe imathandizira m'chiuno ndi msana, imathandizira kuchepetsa kupanikizika komanso kuyenda bwino. Ndi kayendedwe koyendetsedwa, kotetezeka, mumagwiritsa ntchito minofu yoyenera popanda kuchita mopitirira muyeso-kupangitsa kuti ikhale yabwinontchito ya mimbakwa chitonthozo ndi mphamvu.
Amathandiza Kupuma ndi Kupuma
Kupumula ndikofunika kwambiriprenatal Pilates. Pochita kupuma mozama, koyendetsedwa bwino, mutha kuchepetsa kupsinjika, kulimbikitsa kutuluka kwa okosijeni, ndikulumikizana ndi thupi lanu losintha. Izikupuma ntchito pa mimbandizothandiza kwambiri kuthana ndi nkhawa komanso kupsinjika pamene tsiku lanu loyenera likuyandikira.
Imathandizira Ntchito ndi Kubwezeretsa
Pilates imakulitsa kuzindikira kwanu pansi pa chiuno, kulimba, ndi kuwongolera - kiyi kuti mugwire ntchito bwino. Pambuyo pobereka, izi ndizofananaprenatal Pilatesnjira zimakuthandizani kuti mulumikizanenso ndi pachimake chanu ndikufulumizitsa kuchira pambuyo pobereka.
Malangizo kwa Trimester iliyonse
Pa nthawi ya mimba, thupi lanu limakhala ndi kusintha kwakukulu-monga kuchuluka kwa magazi, kusintha kwa mahomoni, ndi kusintha kwa mphamvu yokoka. Izi zingakhudze kukhazikika kwa mgwirizano ndi kaimidwe, kupangaPilates pa nthawi ya mimbamakamaka zothandiza.Prenatal Pilatesimathandizira kukhazikika kwanu, imachepetsa kusapeza bwino, ndikulimbitsa pachimake. Ingokumbukirani: siteji iliyonse ndi yosiyana, kotero ndikofunikira kutsatira malangizo okhudzana ndi trimester ndikudziwaPilates amachita masewera olimbitsa thupi kuti apewe pamene ali ndi pakati.
Trimester Yoyamba
Mu trimester yoyamba, thupi lanu limayamba kusintha kusintha kwa mimba. Mutha kumva kutopa kapena nseru pamene mahomoni akusintha ndipo chiberekero chanu chikukulirakulira.
Kodi mungatani Pilates mukakhala ndi pakati?Inde—ingoyang’anani pa kufatsaprenatal Pilatesmachitidwe. Izi zimathandizira mphamvu zanu, zimachepetsa nkhawa, komanso zimateteza thupi lanu losintha.
Pilates ndi mimbaamatha kugwirira ntchito limodzi, makamaka kulimbikitsa glutes ndi hamstrings. Ingokumbukirani—Pilates umayikusuntha kuyenera kupewa kutambasuka chifukwa mafupa amamasuka pa nthawi ya mimba.
Second Trimester
Mu inutrimester yachiwiri, mphamvu yanu ikhoza kukwera, koma kusintha kwa thupi lanu kumakhudza bwino ndi kaimidwe. Nthawiprenatal Pilates, peŵani kugona chagada—kungachepetse kuyenda kwa magazi. Gwiritsani ntchito mankhwala kapena mankhwalaPilates wokonzansoza chithandizo. Onani kwambiri paPilato wabodzandimasewera a m'chiunokulimbitsa chitetezo chanu pachimake. Dumphani matabwa, zogwedera, ndi malo oyang'ana pansi kuti mutetezediastasis recti ndi kupsinjika kwa m'chiuno. Phatikizani pamimba zanu zodutsa ndikusintha momwe mungafunikire kuti mukhale otetezeka.
Trimester Yachitatu
Mu trimester yachitatu, mphamvu zanu zimatha kuviika pamene mwana wanu akukula.Prenatal Pilatesakhozabe kukuthandizani—ingosinthani maganizo anu ku kuyenda mofatsa, kumasula chiuno, ndi kuyenda.
Siteji iyi ndi yokonzekera kubadwa.Pilates ndi mimbagwirani ntchito limodzi kuti muchepetse kupsinjika kwa msana, kusintha kaimidwe, ndikutsegula thupi lakutsogolo.
Pilates umayiZolimbitsa thupi ziyenera kutsindika chitonthozo kuposa mphamvu. Osadandaula za kupindula kwa mphamvu - ingosunthani mwanzeru ndikudalira thupi lanu.
Zochita za Pilates pa Mimba
Kugwiritsa ntchito aMpira wa Pilatespa mimba akhoza kwambiri patsogolo pachimake mphamvu, lakhalira, ndi chitonthozo chonse. Ngakhale kungokhala pa mpira, monga momwe Bennett akunenera, kungathandize kuchepetsa kupsinjika m'munsi mwa msana ndi m'chiuno.
Zozungulira m'chiuno pa mpira
Matenda a m'chiuno pa nthawi ya mimbandi njira yofatsa yochepetsera mikangano ndikuwongolerakuyenda kwa pelvic. Mu inuprenatal PilatesChizoloŵezi, imani ndi mapazi anu molimba kuti mukhale bwino. Pang'onopang'ono tembenuzani chiuno chanu kumanja, kenako kumbuyo, kumanzere, ndi kubwerera pakati. Pumirani mozama ndikuyenda mowongolera.
Izimasewera otetezeka a mimbaimathandizira pachimake ndi m'chiuno mwako, makamaka panthawi yopuma2 ndi 3 trimester. Pangani mabwalo anayi mbali iliyonse kuti mukhale omasuka komanso omasuka.
Mbali amapindika pa mpira
Mu inuprenatal Pilateskuchita, mbali mapindikira ndi wangwiro kutsegulambali thupindi kuchepetsa mikangano. Imani ndi mapazi anu okhazikika. Pang'onopang'ono lowetsani dzanja lanu lamanja pansimpira wolimbitsa thupipamene mukufika pa mkono wanu wakumanzere pamwamba. Pumirani mozama ndipo gwirani kutambasulako kwakanthawi.
Izichitetezo chokwanira cha mimbaimathandizira kusuntha kwa msana ndi kaimidwe, makamaka panthawi yayachiwiri kapena yachitatu trimester. Bwerezani kanayi, kenaka sinthani mbali kuti thupi likhale bwino.
Mikono yozungulira mpira
Onjezani mabwalo am'manja anuprenatal Pilateschizolowezi cha kaimidwe bwino ndi kumtunda mphamvu ya thupi. Imani wamtali ndi mapazi obzalidwa, gwirani pachimake, ndi kutambasula manja anu. Pangani mabwalo ang'onoang'ono kutsogolo-pafupifupi 8 reps-kenako bwererani.
Izi zotetezekaPilates masewerapa nthawi ya mimba kumathandiza kuchepetsa kukangana kwa mapewa ndikuthandizira kusintha kwanu kaimidwe. Zabwino kwa ma trimesters onse, ndi njira yofatsa kuti mukhalebe otakataka komanso omasuka.
Khosi limatambasula ndikuteteza mtendere wanu pa mpira
Chotsani mikangano ndi izikutambasula khosi pa nthawi ya mimba. Khalani wamtali ndi mapazi anu pansi. Ikani khutu lanu lakumanja paphewa lanu ndikufikira mkono wanu wakumanzere kuti mukoke pang'ono. Gwirani chibwano chanu patsogolo pang'ono kuti mutalike. Pumirani mozama, kenaka sinthani mbali. Izi zophwekaprenatal Pilates kutambasulandiyabwino kupumula mutrimester yachitatu.
Zochita zowonjezera za Pilates zomwe zimayang'ana mbali zazikulu:
Zochita zopumira mozama
Kupumula ndikofunika kwambiriprenatal Pilateskugwirizanitsa pansi pa chiuno chanu ndi minofu yakuya yapakati. Pumani mpweya mozama kuti mupumule pansi pa chiuno chanu, kenaka mutulutse mpweya pamene mukuchikweza pang'onopang'ono pamene mukujambula mkati mwanu. Izimasewera otetezeka a mimbakumathandiza kulimbikitsa mphamvu ndikukonzekeretsa thupi lanu ku ntchito ndi kubereka.
Mayendedwe a matabwa osinthidwa
Iziprenatal Pilatesmasewera olimbitsa thupi amalimbitsa pachimake ndi m'chiuno mwanu bwinobwino. Ikani manja anu pampando kuti muthandizidwe ndikukulitsa miyendo yanu mu thabwa losinthidwa. Pumani mpweya kuti mukonzekere, kenaka mutulutseni pamene mukukokera bondo limodzi kuchifuwa chanu. Pumani mpweya pamene mukubwezera mwendo. Sinthani miyendo pang'onopang'ono, kuyang'ana pa kuwongolera ndi kupuma mokhazikika ponseponse.
Ma clams ogona m'mbali
Ma clams ogona m'mbaliyang'anani ma glutes anu akunja, kuthandiza kuthandizira chiuno cholimba ndi msana wathanzi pa nthawi ya mimba. Gona chammbali ndi mawondo wowerama. Inhale kuti mukonzekere, kenaka mutulutseni pamene mukukweza bondo lanu lakumtunda kuchoka pansi, ndikutsegula ngati clam. Izimasewera olimbitsa thupi a Pilates asanabadwekumalimbitsa m'chiuno mwanu ndikukhazikika m'munsi mwanu mosamala.
Pamene Muyenera Kupewa Pilates Panthawi Yoyembekezera
Mimba ndi nthawi yochirikiza thupi lanu-osati kukankhira malire.Prenatal Pilatesndi kumvetsera thupi lanu, kuyenda ndi cholinga, ndi kulemekeza momwe mukumvera tsiku lililonse.
Imitsani kulimbitsa thupi kwanu ndipo funsani wothandizira zaumoyo mwamsanga ngati mukukumana ndi zizindikiro zotsatirazi:
● Kutuluka magazi kumaliseche
● Chizungulire kapena kukomoka
● Mutu waukulu kwambiri
● Kupuma pang'ono (asanayese)
● Kupweteka kwa m’mimba kapena m’chiuno
● Kukomoka pafupipafupi komanso kowawa
● Kupweteka pachifuwa
● Amniotic fluid ikutuluka
● Kutupa kapena kupweteka kwa ng’ombe (kungasonyeze kuti magazi akutuluka)
Chitetezo chanu ndi thanzi la mwana wanu nthawi zonse zimakhala patsogolo.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
✅ Mapeto
Mverani Thupi Lanu, Khalani Otetezeka, Ndipo Khalani Olimba!
Pilates pa nthawi ya mimba sikutanthauza kukankhira malire anu-ndi za kusuntha mosamala, kulimbikitsa thupi lanu kuti ligwire ntchito, ndikuthandizira kuchira kwanu mutabadwa. Khulupirirani chibadwa chanu, pumulani pamene mukufunikira, ndipo yang'anani pa masewera olimbitsa thupi omwe amakupangitsani kumva bwino.
Ngati muli ndi mafunso kapena mukufuna thandizo posankha zida zoyenera, omasuka kulankhula nafe kudzera pa WhatsApp +86-13775339109, WeChat 13775339100 nthawi iliyonse. Tabwera kukuthandizani paulendo wanu wa Pilates.
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
Mafunso Ofunsidwa Kawirikawiri
Kodi ndiyenera kumuuza liti mphunzitsi wanga wa Pilates kuti ndili ndi pakati?
Mudziwitse mphunzitsi wanu musanayambe. Atha kusintha zomwe mumachita kuti zigwirizane ndi gawo lililonse la mimba ndikuwonetsetsa kuti masewera olimbitsa thupi ndi otetezeka kwa inu ndi mwana wanu.
Ndi masewera otani omwe ndiyenera kupewa ndikakhala ndi pakati?
Pewani masewera owopsa kwambiri kapena zochitika zomwe zingagwere pachiwopsezo, monga masewera a karati, kukwera pamahatchi, kutsetsereka, kapena masewera olimbitsa thupi. Lumphaninso masewera olimbitsa thupi omwe amakukakamizani m'mimba, monga ma crunches pambuyo pake.
Kodi yoga kapena Pilates ndi bwino pa mimba?
Onse ndi abwino kwambiri! Pilates imayang'ana kwambiri kukhazikika komanso kukhazikika kwapakati, pomwe yoga imathandizira kusinthasintha komanso kupumula. Yesani zonse ndikuwona zomwe zimagwira bwino thupi lanu.
Kodi mungatani ngati muli ndi pakati?
Inde, mutha kukhalabe ndi mawu kudzera mumayendedwe olimbitsa thupi monga kupendekeka kwa pelvic, Kegels, ndi machitidwe odekha a Pilates. Kukhalabe okangalika kumatha kukulitsa mphamvu zanu komanso kutonthozedwa mukakhala ndi pakati.
Nditha kuchita masewera olimbitsa thupi a AB
Zochita zambiri za ab zimakhala zotetezeka zikasinthidwa. Pewani kugwedezeka kapena kupotoza mayendedwe m'ma trimesters apatsogolo ndikuyang'ana pakuchitapo kanthu popuma ndi ntchito yapansi pa chiuno.
Kodi ndingathe kuchita HIIT ndili ndi pakati?
Kafukufuku wina akuwonetsa kuti anthu omwe ali ndi thanzi labwino amatha kupitiliza HIIT motetezedwa ndi chitsogozo cha akatswiri. Izi zati, ndikofunikira kusintha mphamvu ndikumvera thupi lanu nthawi zonse.
Nthawi yotumiza: Jul-30-2025