Ciki yana canza jikin ku, kuma kasancewa cikin aiki yana taimaka muku jin mafi kyawun ku. Tare da gyare-gyare masu dacewa, Pilates hanya ce mai aminci da inganci don tallafawa ƙarfin ku da jin daɗin ku.
Wannan jagorar yana nuna muku yaddaprenatal Pilateszai iya inganta matsayi, sauke rashin jin daɗi, da shirya jikinku don haihuwa-tare da shawarwari, motsa jiki, da shawarwarin aminci ga kowane watanni uku.
Amfanin Pilates Lokacin Yin Ciki
Prenatal Pilatesyana ba da fiye da motsi mai laushi kawai - yana ba ku iko, amincewa, da kwanciyar hankali a duk lokacin da kuke ciki. Ko kun kasance sababbi ga Pilates ko kun saba da aikin, wannan motsa jiki mai ƙarancin tasiri na iya tallafawa jin daɗin ku na jiki da na tunanin ku daga farkon watanni uku ta hanyar dawowa bayan haihuwa.
Yana Haɓaka Kwanciyar Hankali da Matsayi
Yayin da jaririn ku ke girma, tsakiyar ku na nauyi yana canzawa, yana shafar matsayi da daidaito.Prenatal Pilatesyana ƙarfafa zurfin zuciyar ku, baya, da ƙashin ƙashin ƙugu don inganta jeri. Wadannanlafiyayyun ciki motsa jikitaimaka wajen tallafawa kashin baya da rage damuwa yayin daukar ciki.
Yana Rage Ciwon Baya da Ƙashin Ƙashi
Yawancin masu juna biyu suna fuskantar ƙananan baya ko rashin jin daɗi.Prenatal Pilatesya kai hari ga tsokoki da ke tallafawa kwatangwalo da kashin baya, yana taimakawa sauƙaƙe matsa lamba da haɓaka motsi. Tare da sarrafawa, motsi masu aminci, kuna tafiyar da tsokoki masu dacewa ba tare da wuce gona da iri ba - yana mai da shi manufamotsa jiki na cikidon jin daɗi da ƙarfi.
Yana Taimakawa Tare da Numfasawa da Nishaɗi
Aikin numfashi shine mabuɗin cikiprenatal Pilates. Ta hanyar yin zurfin numfashi, sarrafawar numfashi, zaku iya rage damuwa, haɓaka kwararar iskar oxygen, da haɗawa tare da canza jikin ku. Wadannanmotsa jiki na numfashi yayin daukar cikisuna taimakawa musamman don sarrafa damuwa da tashin hankali yayin da kwanan ku ya gabato.
Yana goyan bayan Aiki da farfadowa
Pilates yana haɓaka wayewar ku, ƙarfin gwiwa, da sarrafawa - maɓalli don aiki mai laushi. Bayan bayarwa, waɗannan iri ɗayaprenatal PilatesDabarun suna taimaka muku sake haɗawa tare da ainihin ku kuma hanzarta dawo da bayan haihuwa.
Nasihu ga kowane Trimester
A lokacin daukar ciki, jikinka yana fuskantar manyan canje-canje-kamar ƙara yawan jini, canjin hormone, da canjin cibiyar nauyi. Wadannan zasu iya rinjayar haɗin gwiwa kwanciyar hankali da matsayi, yinPilates a lokacin daukar cikimusamman taimako.Prenatal Pilatesyana goyan bayan daidaitawar ku, yana sauƙaƙe rashin jin daɗi, kuma yana ƙarfafa ainihin ku. Ka tuna kawai: kowane mataki ya bambanta, don haka yana da mahimmanci a bi takamaiman shawarwari na trimester kuma ku san wanne ne.Pilates yana motsa jiki don gujewa yayin da suke ciki.
Farkon Trimester
A cikin farkon watanni uku, jikinka zai fara daidaitawa zuwa ciki. Kuna iya jin gajiya ko tashin hankali yayin da hormones ke motsawa kuma mahaifar ku ta fadada.
Za ku iya yin Pilates yayin da kuke ciki?Ee — kawai mayar da hankali kan tausasawaprenatal Pilatesayyukan yau da kullun. Waɗannan suna tallafawa ƙarfin ku, sauƙaƙe damuwa, da kare jikin ku da ke canzawa.
Pilates da cikina iya aiki da kyau tare, musamman don ƙarfafa glutes da hamstrings. A hankali kawai -Pilates haihuwamotsi ya kamata a guje wa wuce gona da iri tunda gabobin sun zama sako-sako yayin daukar ciki.
Na Biyu Trimester
A cikin kuna biyu trimester, Ƙarfin ku na iya tashi, amma canje-canje a cikin jikin ku yana rinjayar daidaito da matsayi. A lokacinprenatal Pilates, guje wa kwanciya a bayanku - yana iya rage kwararar jini. Yi amfani da kayan kwalliya ko mai karkataPilates mai gyaradon tallafi. Mai da hankali kanPilates na gefekumamotsa jiki na benedon ƙarfafa jigon ku lafiya. Tsallake alluna, crunches, da wuraren fuskantar ƙasa don karewadiastasis dubura da pelvic kasa iri. Shiga ciki masu jujjuyawar ku kuma gyara yadda ake buƙata don zama lafiya.
Trimester na uku
A cikin uku na uku, ƙarfin ku na iya raguwa yayin da jaririnku ke girma.Prenatal Pilateshar yanzu zai iya goyan bayan ku - kawai matsawa hankalin ku zuwa motsi mai laushi, sakin ƙwanƙwasa, da motsi.
Wannan mataki shine game da shirye-shiryen haihuwa.Pilates da cikiyi aiki tare da kyau don sauƙaƙe damuwa na baya, inganta matsayi, da buɗe jikin gaba.
Pilates haihuwamotsa jiki ya kamata ya jaddada ta'aziyya akan tsanani. Kada ku damu game da samun ƙarfi - kawai motsa hankali kuma ku amince da jikin ku.
Ayyukan Ciki na Pilates
Amfani da aKwallon Pilatesa lokacin daukar ciki na iya inganta ainihin ƙarfin ku, matsayi, da kwanciyar hankali gaba ɗaya. Ko da kawai zama a kan ƙwallon, kamar yadda Bennett ya nuna, zai iya taimakawa wajen sauƙaƙe tashin hankali a cikin ƙananan baya da kwatangwalo.
Da'irar hips akan ƙwallon
Hip Circles a lokacin daukar cikihanya ce mai laushi don sauƙaƙe tashin hankali da haɓakamotsin pelvic. A cikin kuprenatal Pilatesna yau da kullun, tsayawa tare da kafa ƙafafu da ƙarfi don daidaito. A hankali kewaya kwatangwalo zuwa dama, sannan baya, hagu, kuma komawa tsakiya. Numfashi sosai kuma motsawa tare da sarrafawa.
Wannanlafiya motsa jiki na cikiyana tallafawa core da hips, musamman a lokacinna biyu da na uku trimester. Yi da'irori huɗu a kowace hanya don kasancewa daidai da annashuwa.
Gefen lankwasa akan ƙwallon
A cikin kuprenatal Pilatesyi, gefen lanƙwasa suna cikakke don buɗewajiki na gefeda sassauta tashin hankali. Tsaya da ƙafafu da ƙarfi. A hankali zame hannun damanku zuwa ƙasawasan motsa jikiyayin da ka isa hannun hagunka sama. Numfashi sosai kuma ka riƙe shimfiɗa na ɗan lokaci.
Wannanlafiyayyen ciki mikewayana goyan bayan motsi na kashin baya da matsayi, musamman a lokacinna biyu ko na uku trimester. Maimaita sau hudu, sannan canza gefe don daidaita jiki.
Da'irar hannu akan ƙwallon
Ƙara da'irar hannu zuwa ga kuprenatal Pilatesna yau da kullun don kyakkyawan matsayi da ƙarfin jiki na sama. Tsaya tsayi tare da kafa ƙafafu, haɗa ainihin ku, da kuma shimfiɗa hannuwanku. Yi ƙananan da'irar gaba-kimanin maimaitawa 8-sannan a juya baya.
Wannan safePilates motsa jikilokacin daukar ciki yana taimakawa rage tashin hankali na kafada kuma yana tallafawa canjin yanayin ku. Cikakke ga duk masu hawan trimester, hanya ce mai laushi don kasancewa cikin aiki da jin daidaito.
Wuya yana miƙewa da kare lafiyar ku akan ƙwallon
Sauƙaƙe tashin hankali da wannanmike wuya a lokacin daukar ciki. Zauna tsayi tare da ƙasa ƙafafu. Sauke kunnen dama zuwa kafada kuma kai hannun hagu don jan hankali. Kaɗa haƙar ku ɗan gaba don zurfafa shimfiɗa. Numfashi sosai, sannan canza gefe. Wannan saukiPrenatal Pilates mikewaya dace don shakatawa a cikinuku trimester.
Ƙarin motsa jiki na Pilates waɗanda ke kaiwa wurare masu mahimmanci:
Ayyukan motsa jiki mai zurfi
Aikin numfashi shine mabuɗin cikiprenatal Pilatesdon haɗa kasan ƙashin ƙugu da tsokoki mai zurfi. Yi numfashi sosai don shakata da ƙashin ƙashin ku, sannan ku fitar da numfashi yayin da kuke ɗaga shi a hankali yayin zana cikin zurfin zuciyar ku. Wannanlafiya motsa jiki na cikiyana taimakawa haɓaka ƙarfi kuma yana shirya jikin ku don aiki da bayarwa.
Canje-canjen tattakin katako
Wannanprenatal Pilatesmotsa jiki yana ƙarfafa zuciyar ku da ƙashin ƙashin ku lafiya. Sanya hannayenka akan kujera don tallafi kuma ka shimfiɗa ƙafafu zuwa cikin katako da aka gyara. Yi numfashi don shirya, sannan ku fitar da numfashi yayin da kuke ja gwiwa ɗaya zuwa ga ƙirjin ku. Shaka yayin da kake mayar da kafa. Madayan ƙafafu a hankali, mai da hankali kan sarrafawa da tsayayyen numfashi a ko'ina.
Gefe-kwance clams
Gefe-kwance clamsyi niyya ga ɗigon ku na waje, yana taimakawa tallafawa kwatangwalo mai ƙarfi da lafiyayyen baya yayin daukar ciki. Ka kwanta a gefenka tare da durƙusa gwiwoyi. Yi numfashi don shirya, sannan ku fitar da numfashi yayin da kuke ɗaga saman gwiwa daga ƙasa, buɗewa kamar ɗamara. Wannanmotsa jiki na farko na Pilatesyana ƙarfafa hips ɗin ku kuma yana daidaita ƙananan jikin ku lafiya.
Lokacin da za a guje wa Pilates A lokacin daukar ciki
Ciki lokaci ne don tallafawa jikin ku - ba don tura iyaka ba.Prenatal Pilatesgame da sauraron jikin ku, motsi da niyya, da kuma girmama yadda kuke ji kowace rana.
Dakatar da aikin motsa jiki kuma tuntuɓi mai ba da lafiyar ku nan da nan idan kun fuskanci ɗayan alamun gargaɗi masu zuwa:
● Jinin farji
● Dizziness ko suma
● Ciwon kai mai tsanani
●Rashin numfashi (kafin yin aiki)
● Ciwon ciki ko maraƙi
● Ƙunƙara na yau da kullum, mai raɗaɗi
● Ciwon kirji
● Fitar ruwan amniotic
● kumburin maraƙi ko zafi (zai iya nuna alamar gudan jini)
Amincin ku da lafiyar jaririn ku na zuwa koyaushe.
Mun himmatu wajen ba da tallafi na musamman da
sabis na sama a duk lokacin da kuke buƙata!
✅ Kammalawa
Saurari Jikinku, Ku Kasance Lafiya, Kuma Ku Dage!
Pilates a lokacin daukar ciki ba game da tura iyakokin ku ba - yana da game da motsi tare da kulawa, ƙarfafa jikin ku don aiki, da kuma tallafawa dawowa bayan haihuwa. Amince da illolin ku, huta lokacin da kuke buƙata, kuma ku mai da hankali kan motsa jiki da ke sa ku ji daɗi.
Idan kuna da tambayoyi ko buƙatar taimako don zaɓar kayan aikin da suka dace, jin daɗin tuntuɓar mu ta WhatsApp +86-13775339109, WeChat 13775339100 kowane lokaci. Mun zo nan don tallafawa tafiyar ku na Pilates.
Yi Magana da Masananmu
Haɗa tare da ƙwararren NQ don tattauna bukatun samfuran ku
kuma fara aikin ku.
Tambayoyin da ake yawan yi
Yaushe zan gaya wa malamina na Pilates ina da ciki?
Sanar da malaminku kafin ku fara. Za su iya daidaita ayyukanku na yau da kullun don dacewa da kowane mataki na ciki da tabbatar da motsa jiki yana da lafiya gare ku da jaririnku.
Wadanne motsa jiki zan guji lokacin da suke ciki?
Guji wasanni masu tasiri ko ayyukan da ke da haɗari, kamar wasan motsa jiki, hawan doki, gudun kan kankara, ko wasan motsa jiki. Hakanan kuma tsallake motsa jiki na ainihi waɗanda ke sanya matsi a cikin ciki, kamar ɓarna a matakai na gaba.
Shin yoga ko Pilates mafi kyau ga ciki?
Dukansu suna da kyau! Pilates yana mai da hankali sosai kan kwanciyar hankali da daidaitawa, yayin da yoga yana haɓaka sassauci da shakatawa. Gwada duka biyun kuma ku ga abin da ke aiki mafi kyau ga jikin ku.
Za a iya yin toned yayin da ake ciki?
Ee, zaku iya kula da sauti ta hanyar motsin nauyin jiki kamar karkatar da pelvic, Kegels, da kuma ayyukan Pilates masu laushi. Kasancewa da aiki na iya ma inganta matakan kuzarin ku da kwanciyar hankali yayin daukar ciki.
Zan iya yin AB motsa jiki whi
Yawancin motsa jiki na ab suna da aminci idan an gyara su. Ka guje wa murƙushewa ko karkatar da motsi a cikin ƴan watanni na gaba kuma ka mai da hankali kan ainihin haɗin gwiwa ta hanyar numfashi da aikin bene.
Zan iya yin HIIT lokacin da ciki?
Wasu nazarin sun ba da shawarar cewa mutane masu jin daɗi na iya ci gaba da HIIT lafiya tare da jagorar ƙwararru. Wannan ya ce, yana da mahimmanci don daidaita ƙarfin kuma koyaushe sauraron jikin ku.
Lokacin aikawa: Yuli-30-2025