Kubata pamuviri kunoshandura muviri wako, uye kuramba uchishanda kunobatsira kuti unzwe zvakanaka. Nekugadzirisa kwakakodzera, Pilates inzira yakachengeteka uye inoshanda yekutsigira simba rako uye kugara zvakanaka.
Gwaro iri rinokuratidza kuti seiprenatal Pilatesinogona kuvandudza chimiro, kubvisa kusagadzikana, uye kugadzirira muviri wako kuberekwa-nematipi, maekisesaizi, uye chengetedzo zano kune yega yega trimester.
Zvakanakira Pilates Panguva Yepamuviri
Prenatal PilatesInopa zvinopfuura kufamba zvinyoro-nyoro-inokupa kutonga, chivimbo, uye kunyaradza panguva yako yose yekuzvitakura. Kunyangwe iwe uri mutsva kuPilates kana kuti unotoziva nezve tsika iyi, iyi yakaderera-inokanganisa kurovedza muviri inogona kutsigira hutano hwako hwepanyama uye hwepfungwa kubva kukutanga trimester kuburikidza nekupora kwepashure.
Inovandudza Core Kugadzikana uye Kumira
Sezvo mwana wako achikura, nzvimbo yako yegiravhiti inoshanduka, inokanganisa chimiro uye kuenzanisa.Prenatal Pilatesinosimbisa yako yakadzika musimboti, kumashure, uye pelvic pasi kuti uvandudze kurongeka. Izvikuchengetedzwa kwepamuviri workoutsbatsira kutsigira musana wako uye kuderedza kushushikana panguva yekuzvitakura.
Inoderedza Kurwadza Kwemusana uye Pelvic
Vanhu vazhinji vane pamuviri vanonzwa kuderera kwemusana kana kuti pelvic kusagadzikana.Prenatal Pilatesinotarisa mhasuru dzinotsigira chiuno chako uye musana, zvichibatsira kurerutsira kudzvanywa uye kunatsiridza kufamba. Nekufamba kwakadzora, kwakachengeteka, unobata tsandanyama dzekurudyi pasina kunyanyisa-kuchiita kuti ive yakanakakurovedza pamuvirinokuda kwenyaradzo nesimba.
Inobatsira Nekufema uye Kuzorora
Breathwork yakakosha mukatiprenatal Pilates. Nekudzidzira kufema kwakadzika, kunodzorwa, unogona kuderedza kushushikana, kuwedzera oxygen kuyerera, uye kubatana nemuviri wako unochinja. Izvikufema maitiro panguva yekuzvitakurazvinonyanya kubatsira pakugadzirisa kushushikana uye kushushikana sezvo zuva rako rekufanirwa rinosvika.
Inotsigira Basa uye Kudzoreredza
Pilates inowedzera ruzivo rwako rwepelvic pasi, simba, uye kutonga-kiyi yebasa rakapfava. Mushure mekusununguka, izvi zvakafananaprenatal Pilatesmatekiniki anokubatsira kuti ubatanidze nepakati yako uye nekumhanyisa kupora mushure mekusununguka.
Mazano kune Imwe neimwe Trimester
Panguva yekuzvitakura, muviri wako unochinja zvikuru-sekuwedzera kwekuyerera kweropa, kuchinja kwehomoni, uye nzvimbo inoshanduka yegiravhiti. Izvi zvinogona kukanganisa kugadzikana kwemajoini uye kumira, kugadziraPilates panguva yekuzvitakurakunyanya kubatsira.Prenatal Pilatesinotsigira kurongeka kwako, inorerutsa kusagadzikana, uye inosimbisa musimboti wako. Ingorangarira: nhanho yega yega yakasiyana, saka zvakakosha kutevedzera trimester-chaiwo matipi uye uzive kuti ndeipi.Pilates inodzidzira kudzivirira paunenge uine pamuviri.
First Trimester
Muchikamu chekutanga chetatu, muviri wako unotanga kugadzirisa kubata pamuviri. Unogona kunzwa kuneta kana kusvotwa sezvo mahormone achichinja uye chibereko chako chichiwedzera.
Unogona here kuita Pilates paunenge uine pamuviri?Hungu-ingotarisa pane zvinyoroprenatal Pilatesroutines. Izvi zvinotsigira simba rako, kurerutsa kufunganya, uye kudzivirira muviri wako unochinja.
Pilates uye pamuviriinogona kushanda pamwe chete, kunyanya kusimbisa glutes uye hamstrings. Ingo rangarira-Pilates maternitymafambiro anofanirwa kudzivirira kuwandisa sezvo majoini achiregedzera panguva yekuzvitakura.
Second Trimester
Mune yenyuyechipiri trimester, simba rako rinogona kukwira, asi kuchinja mumuviri wako kunokanganisa kuenzana uye kumira. Panguvaprenatal Pilates, dzivisa kurara nemanhede—zvinogona kuderedza kuyerera kweropa. Shandisa props kana inclinedPilates reformernokuda kwekutsigirwa. Tarisa panekudivi-kureva Pilatesuyepelvic floor exerciseskusimbisa zvakachengeteka musimboti wako. Svetuka mapuranga, crunches, uye kutarisana-pasi zvinzvimbo kudzivirira kubvadiastasis recti uye pelvic pasi kutambudzika. Batanidza matumbu ako anochinjika uye gadzirisa sezvinodiwa kuti ugare wakachengeteka.
Third Trimester
Muchikamu chechitatu chetatu, simba rako rinogona kunyura sezvo bundu remwana wako rinokura.Prenatal Pilatesinogona kuramba ichikutsigira-ingochinja pfungwa yako kune kufamba zvinyoro, kusunungurwa kwepelvic floor, uye kufamba.
Danho iri nderekugadzirira kuzvarwa.Pilates uye pamuvirishandai pamwe chete kudzoreredza kumashure kunetsa, kunatsiridza chimiro, uye kuvhura kumberi kwemuviri.
Pilates maternitymaekisesaizi anofanira kusimbisa kunyaradza pamusoro pesimba. Usanetseka pamusoro pekuwana simba-ingofamba uchifunga uye kuvimba nemuviri wako.
Pilates Kubata Kwepamuviri
Kushandisa aPilates bhorapanguva yekuzvitakura kunogona kuvandudza zvakanyanya simba rako repakati, chimiro, uye kunyaradza kwese. Kunyangwe kungogara pabhora, sekutaurwa kwazvinoitwa naBennett, kunogona kubatsira kudzoreredza kusawirirana muzasi mako uye muhudyu.
Hudyu madenderedzwa pabhora
Hudyu madenderedzwa panguva yekuzvitakurainzira yakapfava yekudzikisa kushushikana uye kugadzirisapelvic kufamba. Mune yenyuprenatal Pilatesmuitiro, mira netsoka dzako dzakasimwa zvakasimba kuti uenzanise. Zvishoma nezvishoma tenderera chiuno chako kurudyi, wozodzokera, kuruboshwe, uye dzokera pakati. Fema zvakanyanya uye fambisa nekudzora.
Izvikuchengetedzwa kwepamuviri kurovedza muviriinotsigira musimboti uye chiuno chako, kunyanya panguva yeyechipiri neyechitatu trimester. Ita denderedzwa ina munzira imwe neimwe kuti ugare wakadzikama uye wakasununguka.
Side rinokotama pabhora
Mune yenyuprenatal Pilatesdzidzira, mabhendi ekumativi akakwana pakuvhuraside bodyuye kuderedza tension. Mira netsoka dzako dzakasimba zvakasimba. Zvinyoro nyoro tsveta ruoko rwako rwerudyi pasibhora rekudzidzirapaunosvika paruoko rwako rworuboshwe pamusoro. Femera zvakadzama uye bata kutambanudza kwechinguva.
Izvikuchengetedza pamuviri kutambanudzainotsigira musana wekufamba uye kumira, kunyanya panguva yeyechipiri kana yechitatu trimester. Dzokorora kana, wozochinja mativi kuti uenzanise muviri.
Ruoko runotenderera pabhora
Wedzera maoko madenderedzwa kune yakoprenatal Pilatesmaitiro ekugadzirisa zviri nani uye simba repamusoro remuviri. Mira kureba netsoka dzakasimwa, bata musimboti wako, uye tambanudza maoko ako. Ita madenderedzwa madiki ekumberi - angangoita 8 reps - wozodzokera kumashure.
Izvi zvakachengetekaPilates kurovedza muviripanguva yekuzvitakura kunobatsira kuderedza kushushikana kwepfudzi uye inotsigira kuchinja kwako kumira. Yakakwana kune ese trimesters, inzira yakapfava yekugara uchishanda uye unonzwa wakadzikama.
Mutsipa unotambanudza nekudzivirira rugare rwako pabhora
Rerutsa tension neizvikutambanudza mutsipa panguva yekuzvitakura. Gara kureba tsoka dzako dzakadzika. Donhedza nzeve yako yekurudyi pafudzi rako uye svika ruoko rwako rwekuruboshwe kunze kuti udhonze zvinyoro. Nod chirebvu chako kumberi zvishoma kudzika kutambanudza. Femera zvakanyanya, wobva wachinja mativi. Izvi zviri nyoreprenatal Pilates kutambanudzayakanakira kuzorora muchetatu trimester.
Mamwe maPilates maekisesaizi anonangana nenzvimbo dzakakosha:
Zviitwa zvekufema zvakadzika
Breathwork yakakosha mukatiprenatal Pilateskubata pelvic yako pasi uye yakadzika core tsandanyama. Infemera zvakadzika kuti uzorodze pasi pechiuno chako, wobva wafemera pamusoro paunenge uchiisimudza zvinyoro nyoro uchidhirowa mukati memukati mako. Izvikuchengetedzwa kwepamuviri kurovedza muviriinobatsira kuvaka simba uye inogadzirira muviri wako kushanda uye kusununguka.
Modified plank marches
Izviprenatal Pilateskurovedza muviri kunosimbisa yako musimboti uye pelvic pasi zvakachengeteka. Isa maoko ako pachigaro chekutsigira uye wedzera makumbo ako mupuranga rakagadziridzwa. Inhale kugadzirira, wozofemera kunze apo iwe unokwevera rimwe ibvi kuchipfuva chako. Inhale sezvaunodzorera gumbo. Kuchinjanisa makumbo zvishoma nezvishoma, uchitarisa pakudzora uye kufema kwakadzikama mukati mese.
Side-nhema clams
Side-nhema clamstarisa glutes yako yekunze, uchibatsira kutsigira hudyu dzakasimba uye musana une hutano panguva yekuzvitakura. Rara nedivi wakakotama mabvi. Inhale kugadzirira, wozofemera kunze paunenge uchisimudza ibvi rako repamusoro kubva pasi, uchivhura kunge clam. Izviprenatal Pilates exerciseinosimbisa chiuno chako uye inodzikamisa muviri wako wepasi zvakachengeteka.
Nguva Yekudzivisa Pilates Panguva Yepamuviri
Kubata pamuviri inguva yekutsigira muviri wako-kwete kumanikidzira miganhu.Prenatal Pilatesndezvekuteerera muviri wako, kufamba nechinangwa, uye kukudza manzwiro aunoita zuva rega rega.
Misa kurovedza muviri uye bata mutarisiri wako wehutano nekukurumidza kana iwe ukasangana chero cheanotevera zviratidzo zvekunyevera:
● Kubuda ropa muchibereko
● Dzungu kana kupera simba
● Musoro wemusoro wakanyanya
● Kutadza kufema (usati waedza)
● Marwadzo emudumbu kana muchiuno
● Kugara kunorwadza
● Kurwadziwa muchipfuva
● Kubuda kweamniotic fluid
● Kuzvimba kwemhuru kana kurwadziwa (kungaratidza kugwamba kweropa)
Kuchengeteka kwako uye kugara zvakanaka kwemwana wako nguva dzose kunouya pekutanga.
Takazvipira kuendesa rutsigiro rwakasiyana uye
yepamusoro-tier sevhisi pese paunoda!
✅ Mhedziso
Teerera Kumuviri Wako, Gara Wakachengeteka, uye Gara Wakasimba!
Pilates panguva yekuzvitakura haisi yekumanikidza miganhu yako - ndeyekufamba nekutarisira, kusimbisa muviri wako wekushanda, uye kutsigira kupora kwako mushure mekuberekwa. Vimba nemafungiro ako, zorora paunenge uchida, uye tarisa pane maekisesaizi anoita kuti unzwe zvakanaka.
Kana iwe uine chero mibvunzo kana uchida rubatsiro pakusarudza giya rakakodzera, inzwa wakasununguka kutibata nesu kuburikidza neWhatsApp +86-13775339109, WeChat 13775339100 chero nguva. Tauya kuzotsigira rwendo rwako rwePilates.
Taura Kune Nyanzvi Dzedu
Bata nenyanzvi yeNQ kukurukura zvaunoda chigadzirwa
uye tanga purojekiti yako.
Mibvunzo Inowanzo bvunzwa
Ndirini pandinofanira kuudza mudzidzisi wangu wePilates kuti ndine pamuviri?
Ita kuti murayiridzi wako azive usati watanga. Vanogona kugadzirisa maitiro ako kuti akwane nhanho yega yega yekuzvitakura uye kuona kuti maekisesaizi akachengeteka iwe nemwana wako.
Ndezvipi zviitwa zvandinofanira kudzivisa kana ndine pamuviri?
Dzivisa mitambo ine chekuita nepamusoro-soro kana zviitiko zvinogona kuwira munjodzi, senge martial arts, kutasva bhiza, skiing, kana gymnastics. Svetuka zvakare maekisesaizi epakati anoisa kudzvanywa padumbu rako, senge crunches mumatanho anotevera.
Yoga kana Pilates zviri nani pakubata pamuviri?
Ose ari maviri akanakisa! Pilates inotarisa zvakanyanya pakugadzikana kwepakati uye kurongeka, nepo yoga inowedzera kushanduka uye kuzorora. Edza zvese uye ona izvo zvinoshanda zvakanyanya kumuviri wako.
Unogona here kunwa toned paunenge uine pamuviri?
Ehe, iwe unogona kuchengetedza toni kuburikidza nekufamba kwehuremu hwemuviri senge pelvic tilts, Kegels, uye zvinyoro Pilates maitiro. Kuramba uchishanda kunogona kutovandudza masimba ako uye kunyaradza panguva yekuzvitakura.
Ndinogona here kuita AB Workouts iwe
Mazhinji ma ab maekisesaizi akachengeteka kana agadziriswa. Dzivisa kukwenya kana kumonyorora mafambiro mune anotevera matrimesters uye tarisa pane yakakosha kubatikana kuburikidza nekufema uye pelvic pasi basa.
Ndinogona kuita HIIT kana ndine pamuviri?
Zvimwe zvidzidzo zvinoratidza kuti vanhu vakagadzikana vanogona kuenderera mberi neHIIT nehutungamiriri hwakachengeteka. Izvo zvakati, zvakakosha kugadzirisa kusimba uye kugara uchiteerera kumuviri wako.
Nguva yekutumira: Jul-30-2025