Mashandisiro Aungaita Pilates Kuti Utsigire Kubata Kuberekwa
Vakadzi vakawanda vanowana Pilates kuti ive imwe yezvidzidzo zvakanakisisa zvokuita, zvose panguva uye shure kwekuita kwavo pamuviri. Chimwe chikonzero chikuru chepilates uye nekuzvitakura kunoenda pamwe chete zvakanaka kuti Pilates inokunda pakuvaka simba rekutanga . Kana mimba dzako, shure, uye pelvic pasi / Kegel tsvina inodonhedzwa, dzichatsigira hutano hwakanaka uye kutakura. Pilates inozivikanwawo nekubatsira amai vatsva kuwana mifananidzo yavo mushure mekuberekwa kwecheche!
Chimwe chikonzero chikuru chekuita Pilates mukuzvimba ndeyekuti Pilates inogona kuchinja. Kazhinji Pilates maitiro anoshandiswa anogona kuchinjwa semuviri wako uye unyanzvi hunochinja. Iko kushandurwa kunobatsira iwe kuchengeta chinangwa chemuitiro, asi shandura fomu kushanda mumuviri wako. Verenga Kuedza Kuchinja Kugadziriswa kwekutanga kwekugadzirisa.
Tora Mirayiridzo Yakanaka
Chokutanga, chengeta nachiremba wako kana muzukuru.
Kana iwe usati wamboita Pilates kare, zvichave zvakakosha kwauri kuti uwane chikwata chePilates chisati chazvarwa kana murayiridzi anogona kukupa zvakawanda pane imwe chete. Hazvikurudzirwi kuti iwe unotanga kuita Pilates uri wega kana iwe usati wamboshanda pamwe chete nezvinokosha. Unogona kuverenga mazano ekusarudza murayiridzi wako .
Kana iwe uchitova nePilates background , ichiri chakanakisisa kutora chikoro chePirate chisati chabereka kana kushanda zvakananga nemudzidzisi. Zvisinei, kune maDVD akawanda, mavhidhiyo, uye mabhuku anokwanisa kutsigira tsika yako.
Zvokudya, Mvura, uye Simba
Iwe watotanga kudya kwemaviri, asi kana uri kukura iwe uri kupisa makoriri uye kurasikirwa nemvura kuburikidza nekuputika. Saka, iwe unoda kuwedzera yako caloric kudya uye ugare hydrated.
Prenatal Pilates haisi kunyanya kunetsa, asi iwe unoda kuva nechokwadi chekucherechedza muviri wako (uye mwana) uye zviwande iwe pachako.
Simba rako rinenge riri kuchinja uye iwe haudi kudarika. Imwe nyanzvi nyanzvi yehutano hwemagariro inokurudzira ndirwo kuedza kutaura Kana iwe uchinge uchinge uchinge uchitaurirwa mukutaura kwekutadza uye tempo, inguva yekuderera. Zvimwe zviratidzo zvaunoda kutora chirwere, kunetseka, kushungurudza mwoyo, kukwikwidza moyo, kuperevedza kwemhepo, uterine zvipembenene, kubuda ropa kana kubuda kwemvura, uye musoro.
Sezvo Mutumbi Wako Unoshanduka
Sezvo mwana wako ari kukura iwe pakati pevhiriji ichachinja. Unogona kuwana kuti iwe unofanirwa kuve wakangwarira paunenge uchiita zvimwe zvinhu zvaunoshandiswa kuita zvakadai sokukwira nekudzika kwebasa rekugadzirira , kupfuurira kana kurega kuchinja, kana kushanda kunze kwebhokisi rekushandisa .
Hormonal change panguva yekuzvitakura inokurudzira kushanduka mune zvisungo nemisungo. Vakadzi vanowana humwe hutano kumisungo yavo nemirasi panguva ino nokuti miviri yavo inoita kuti vawedzere "kutambanudza". Iwe unoda kuve nechokwadi kuti usingadi kudarika. Kushanda mune zvishoma maitiro ekufambisa kazhinji inzira yakanaka yekugunun'una mune zvisiri nyore zvekuita basa. Somuenzaniso, iyi inguva nguva yakanaka yekushanda nekugadzirisa mumatanda emapurvic , kufema zvakanaka, uye kunyatsoshanda nekushorwa kwekutenderera .
Nezve Scoop
Pane imwe nguva, hausi kure zvakanyanya, chikamu chako chepamuviri hachisi kuenda kubasa kana kutaridzika sechishandiswa.
Pfungwa yacho ichava yekuchengetedza pfungwa yakananga yekubatana kwemuviri nemadziro pasi uye kuita zvaunokwanisa kunze kwekushanda zvakaoma, shure kwezvose, kune mumwe munhu mariri! Pane mamiriro ezvinhu anowanzoitika mushure mokunge abata pamuviri anonzi, "diastasis", uko kune kuparadzaniswa kwemimba yemimba. Kana iwe uine diastasis iwe unoda kugadzirisa zvakanyatsonaka nemudzidzisi wako kana kumisa Pilates yako maitiro kusvikira mwana aberekwa.
Heano mirayiridzo yekuedza kana iwe une diastasis kubva pane zvinotungamirirwa nekuita zvekushandisa , Paige Waehner, muKubata Nhasi:
"Kuti uone kubvisa kwekubatsira, rara pamusana wako nemabvi akavhara uye isa zvigunwe zvako pamasendimita 1 kana 2 pasi pebhomba rako, mimwe yako inotarisana netsoka dzako.
Simudza musoro wako zvakakwirira sezvaungagona uye, kana iwe uchinzwa rwizi ruchibuda kubva mukati memimba yako, iro diastasis. Cherechedza manzwiro ako, uye kana uchinzwa kushungurudzika mumimba dzako kana kumashure, mira! "
Akapfuura Ikutanga Trimester
Kana uchinge wapinda muchipiri chako chechipiri ichava nguva yekurega kuita zvidzidzo paunenge wakarara pasi pamusana wako. Izvi zvinokurudzirwa nekuda kwekugona kwekudzivirira ropa kupa mwana. Inokurudzirwa kuti urege kuisa tsoka dzako pamusoro pemusoro wako. Izvozvo hazvirevi kuti iwe haugone kuzvidzivirira. Zvinorevei kuti zviuno zvenyu zvinogara pasi. Iwe uchada kubvisa chero hutsika hwakakosha hwemascocve kubva pane zvaunoita. Muenzaniso unenge uine simba rakasimba, uye zvechokwadi, kuchinja kwekuita maitiro nejump bhodhi kuchave kuri kunze.
Kubata kunogona kuva nguva inobatsira zvikuru kutarisa mukati uye kubatana nemusoro wePirate, maitiro ekushandisa : kuisa pfungwa, kuisa pfungwa, kutonga, kunyatsoona, kufema, nekuyerera. Kushanda nemitemo iyi hakungogadziridza ruzivo rwako rwekushanda, asi vanopawo unyanzvi hwokuunza kuberekwa uye kutarisira mwana wako.