Plus +1: Pregnancy Workouts

Strong Strong Friends

Ukuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Umzimba wakho uyashintsha, futhi uhlelo lwakho lokuqeqesha kufanele nalo! Uhlelo lwethu lokuqeqesha amandla kanye nesistimu yezemfundo yakhelwe ukukusiza uzizwe uzethemba, uqinile, uphephile, futhi unolwazi kuso sonke isigaba sokukhulelwa (ukuzama ukukhulelwa kufakwe nesigaba) kanye nangemuva kokubeletha — kokubili ejimini nasekhaya.

Ukuzivocavoca kwe-+1 ngaphambi kokubeletha kuklanyelwe ukuzivumelanisa nezimo futhi kukufundise ukuthi yini ongayilindela ngenkathi uphakamisa; silapha ukuze sikusize uzizwe uqiniseka ngokuqhubeka nokuqeqesha amandla kukho konke ukukhulelwa kwakho. Uhlelo lwethu lokuqeqeshwa luzohlangana nawe ngeviki lakho lokukhulelwa - okuhlanganisa ukulungiswa nokucabangela - kukho kokubili i-in-gym kanye nenketho yasekhaya. Izindaba ezijabulisayo ukuthi, sinokuningi esikunikezayo kunokuqeqeshwa nje; ithimba lethu lochwepheshe lihlanganise ikharikhulamu yevidiyo ephendula imibuzo yakho emikhulu yokukhulelwa. Uzozizwa uqiniseka kuzo zonke izinyathelo zohambo lwakho lokuqeqesha ngaphambi kokubeletha ngezihloko esizihlanganisayo:

1. Kufanele uyeke nini ukuzivocavoca
2. Izinguquko nokucatshangelwa kwe-postural
3. I-Anatomy ye-pelvis yesifazane kanye ne-pelvic floor
4. Ubuhlungu bebhande le-pelvic, i-pubic symphysis noma ukucatshangelwa kokungakhululeki kwamalunga e-SI
5. I-Diastasis Recti kanye ne-coning ye-Linea Alba
6. Ukuphefumula kwe-diaphragmatic kanye nokuxhuma umoya phansi kwe-pelvic
7. Ukuguqulwa kokuqeqeshwa kwamandla okujwayelekile, ukuhamba, kanye ne-cardio

Ukwesekwa kwethu akumi lapho ingane yakho ifika; Ukuqeqeshwa kwangemva kokubeletha kwe-Plus+1 kubheka ukuthi konke okuhlangenwe nakho kokuzalwa kuhlukile futhi umzimba ngamunye ubekezelele izinguquko eziningi ezidinga ukwelashwa. Sikusiza ekukubuyiseleni kalula ekuqeqesheni amandla ngokuletha kabusha ukunyakaza ngohlelo lwezigaba ezine (kanye nemfundo eningi ehambisana nalo):

1. Ukuphefumula okumnene nokunyakaza okulula
2. Ukwelula nokunyakaza okumnene
3. Amandla aphansi kanye nokuqiniswa okusekelwe kumata
4. Faka kabusha ukunyakaza okuqondile kanye nokuqhubekela phambili kancane ekuqeqesheni amandla

Kungakhathaliseki ukuthi ukusiphi isigaba, uzothola imfundo evela kochwepheshe bokufaneleka, amandla nesimo, nezinkambu zezokwelapha ezandleni zakho. Uzohlonyiswa ukuze uqonde ukuthi yini ephephile futhi ekhululekile kuwe nengane! Ithimba lethu lochwepheshe - okuhlanganisa Umqeqeshi Oqinisekisiwe Wangaphambi/Wangemva Kokubeletha + Uchwepheshe Wokuvivinya Ukukhulelwa Nokukhulelwa Kwangemuva Kokubeletha, i-OBGYN, kanye nethimba le-Pelvic Floor Physical Therapy - thola umhlane wakho ngazo zonke izinyathelo zalolu hambo olujabulisayo.