Ukukhulelwa kuguqula umzimba wakho, kwaye ukuhlala usebenza kukunceda uzive ngcono. Ngohlengahlengiso olufanelekileyo, iPilates yindlela ekhuselekileyo nesebenzayo yokuxhasa amandla akho kunye nokuphila kakuhle.
Esi sikhokelo sibonisa ukuba njaniuPilates ngaphambi kokubelekainokuphucula i-posture, ikhulule ukungakhululeki, kwaye ilungiselele umzimba wakho ukuzalwa-kunye neengcebiso, ukuzivocavoca, kunye neengcebiso zokhuseleko kwi-trimester nganye.
Izibonelelo zePilates Ngexesha lokukhulelwa
IiPilates zangaphambi kokubelekainikeza okungaphezulu nje kwentshukumo ethambileyo-ikunika ulawulo, ukuzithemba, kunye nentuthuzelo ngexesha lokukhulelwa kwakho. Nokuba umtsha kraca kwiPilates okanye sele uqhelene nalo msebenzi, lo msebenzi unefuthe eliphantsi unokuxhasa impilo-ntle yakho ngokwasemzimbeni nangokweemvakalelo ukusuka kwi-trimester yokuqala ngokuchacha emva kokubeleka.
Ukuphucula ukuzinza okungundoqo kunye nokuma
Njengoko umntwana wakho ekhula, iziko lakho lomxhuzulane litshintsha, lichaphazela ukuma kunye nokulinganisela.IiPilates zangaphambi kokubelekayomeleza isiseko sakho esinzulu, umva, kunye nomgangatho we-pelvic ukuphucula ulungelelwaniso. Eziukuzilolonga okukhuselekileyo kokukhulelwanceda ukuxhasa umqolo wakho kunye nokunciphisa uxinzelelo ngexesha lokukhulelwa.
Yehlisa Umqolo kunye neentlungu zePelvic
Abantu abaninzi abakhulelweyo bafumana umva ophantsi okanye ukungakhululeki kwe-pelvic.IiPilates zangaphambi kokubelekaijolise kwimisipha exhasa i-hips kunye nomqolo wakho, ukunceda ukunciphisa uxinzelelo kunye nokuphucula ukuhamba. Ngokuhamba okulawulwayo, okukhuselekileyo, ubandakanya izihlunu ezifanelekileyo ngaphandle kokugqithisa-ukwenza kube yinto efanelekileyoukuzilolonga ukukhulelwaukwenzela intuthuzelo nokomelela.
Inceda ngokuphefumla kunye nokuPhumla
Umsebenzi wokuphefumula ungundoqouPilates ngaphambi kokubeleka. Ngokuziqhelanisa nokuphefumla okunzulu, okulawulwayo, unokunciphisa uxinzelelo, ukonyusa ukuhamba kweoksijini, kwaye udibanise nomzimba wakho oguqukayo. Eziimithambo yokuphefumla ngexesha lokukhulelwaziluncedo kakhulu ekulawuleni ixhala kunye noxinzelelo njengoko umhla wakho omiselweyo usondela.
Ixhasa uMsebenzi kunye nokuBuyisa
I-Pilates yonyusa ulwazi lwakho lomgangatho we-pelvic, amandla, kunye nolawulo-isitshixo sokusebenza kakuhle. Emva kokunikezelwa, ezi ziyafanauPilates ngaphambi kokubelekaubuchule bukunceda ukuba uqhagamshelane kwakhona nomxholo wakho kwaye ukhawuleze ukubuyiswa kwasemva kokubeleka.
Iingcebiso kwi-Trimester nganye
Ngexesha lokukhulelwa, umzimba wakho ufumana utshintsho olukhulu-njengokuhamba kwegazi okwandisiweyo, ukutshintshwa kwehomoni, kunye neziko eliguqukayo lomxhuzulane. Ezi zinokuchaphazela ukuzinza ngokubambisana kunye nokuma, ukwenzaPilates ngexesha lokukhulelwaluncedo ngakumbi.IiPilates zangaphambi kokubelekaixhasa ulungelelwaniso lwakho, yenza lula ukungakhululeki, kwaye yomeleza umbindi wakho. Khumbula nje: inqanaba ngalinye lahlukile, ngoko ke kubalulekile ukulandela iingcebiso ezithe ngqo kwi-trimester kwaye wazi ukuba yeyiphi.I-Pilates iqhelisela ukuphepha ngelixa ukhulelwe.
I-Trimester yokuqala
Ngexesha le-trimester yokuqala, umzimba wakho uqala ukulungelelanisa ukukhulelwa. Unokuziva udiniwe okanye unesicaphucaphu njengoko iihomoni zitshintsha kwaye isibeleko sakho sisanda.
Ngaba unokwenza iiPilates ngelixa ukhulelwe?Ewe-jonga nje ukuthambauPilates ngaphambi kokubelekaiinkqubo. Ezi zixhasa amandla akho, zinciphisa uxhalaba, kwaye zikhusela umzimba wakho oguqukayo.
Pilates kunye nokukhulelwainokusebenza kakuhle kunye, ngakumbi ukuqinisa i-glutes kunye ne-hamstrings. Qwalasela nje—I-Pilates yokukhulelwaiintshukumo kufuneka zithintele ukolula kakhulu kuba amalungu aye akhululeke ngexesha lokukhulelwa.
Ikota yesibini
Kweyakhokwikota yesibini, amandla akho anokuphakama, kodwa utshintsho emzimbeni wakho luchaphazela ukulinganisela kunye nokuma. NgexeshauPilates ngaphambi kokubeleka, kuphephe ukungqengqa ngomqolo—kusenokunciphisa ukuhamba kwegazi. Sebenzisa iipropu okanye i-inclinedPilates umhlaziyingenkxaso. Jongisisa iuPilates olele ecalenikwayeimithambo ye-pelvic floorukomeleza undoqo wakho ngokukhuselekileyo. Tsiba iiplanga, ii-crunches, kunye neendawo ezijonge phantsi ukuze uzikhuselei-diastasis recti kunye ne-pelvic floor strain. Bandakanya izisu zakho ezinqamlezayo kwaye uguqule njengoko kufunekayo ukuze uhlale ukhuselekile.
Ikota yesithathu
Kwi-trimester yesithathu, amandla akho anokuthi adiphe njengoko iqhuma lakho likhula.IiPilates zangaphambi kokubelekausenako ukukuxhasa-tshintsha nje ugxininiso lwakho kwintshukumo ethambileyo, ukukhutshwa komgangatho we-pelvic, kunye nokuhamba.
Eli nqanaba limalunga nokulungiselela ukuzalwa.Pilates kunye nokukhulelwasebenzani kakuhle kunye ukunciphisa ubunzima bomqolo, ukuphucula ukuma, kunye nokuvula umzimba wangaphambili.
I-Pilates yokukhulelwaImithambo kufuneka igxininise intuthuzelo ngaphezu kokuqina. Ungazikhathazi malunga nokuzuza amandla-hamba nje ngengqondo kwaye uthembe umzimba wakho.
Imithambo yePilates yokukhulelwa
Ukusebenzisa aIbhola yePilatesngexesha lokukhulelwa kunokuphucula kakhulu amandla akho angundoqo, ukuma, kunye nokuthuthuzela ngokubanzi. Kwanokuhlala nje ebholeni, njengoko uBennett ebonisa, kunokunceda ukunciphisa uxinzelelo kumqolo wakho ongezantsi kunye nesinqe.
Isangqa seHip ebholeni
Imijikelezo ye-Hip ngexesha lokukhulelwaziyindlela ethambileyo yokunciphisa uxinzelelo kunye nokuphuculaukuhamba kwe-pelvic. KweyakhouPilates ngaphambi kokubelekayesiqhelo, yima iinyawo zakho zityalwe ngokuqinileyo ukuze ulungelelane. Kancinci isangqa isinqe sakho ngasekunene, emva koko, ngasekhohlo, kwaye ubuyele embindini. Phefumla ngokunzulu kwaye uhambe ngokulawula.
Okuumthambo okhuselekileyo wokukhulelwaixhasa undoqo kunye nesinqe sakho, ngakumbi ngexesha lekwikota yesibini neyesithathu. Yenza izangqa ezine kwicala ngalinye ukuze uhlale ulungelelene kwaye ukhululekile.
Icala ligoba ebholeni
KweyakhouPilates ngaphambi kokubelekaukuziqhelanisa, ukugoba icala ugqibelele ukuvula iumzimba wecalakunye nokunciphisa uxinzelelo. Yima ugxininise iinyawo zakho. Shelelezisa ngobunono isandla sakho sasekunene phantsiibhola yokuzilolonganjengoko ufikelela kwingalo yakho yasekhohlo ngaphezulu. Phefumla ngokunzulu kwaye ubambe ukolula okomzuzwana.
Okuukolula ukukhulelwa okukhuselekileyoixhasa ukuhamba komgogodla kunye nokuma, ngakumbi ngexeshakwikota yesibini okanye yesithathu. Phinda amaxesha amane, emva koko utshintshe amacala ukuze ulungelelanise umzimba.
Ingalo yenza isangqa ebholeni
Yongeza izangqa zengalo yakhouPilates ngaphambi kokubelekaIsiqhelo sokuma okungcono kunye namandla aphezulu omzimba. Yima umde ngeenyawo utyalwe, bandakanya umbindi wakho, kwaye wandise iingalo zakho. Yenza izangqa ezincinci eziya phambili-malunga ne-8 reps-uze ujike.
Le ekhuselekileyoI-Pilates yenza umthambongexesha lokukhulelwa kunceda ukunciphisa uxinzelelo lwamagxa kunye nokuxhasa utshintsho lwakho lokuma. Igqibelele kuzo zonke iitrimesters, yindlela ethambileyo yokuhlala usebenza kwaye uzive ulungelelene.
Intamo yolula kwaye ikhusela uxolo lwakho ebholeni
Yehlisa uxinzelelo ngale ntointamo yolula ngexesha lokukhulelwa. Hlala umde ngeenyawo zakho. Beka indlebe yakho yasekunene egxalabeni lakho kwaye ufikelele kwingalo yakho yasekhohlo ukuze utsale kancinci. Gcoba isilevu sakho phambili kancinci ukwenza nzulu ukolula. Phefumla ngokunzulu, uze utshintshe amacala. Oku kululai-prenatal Pilates yolulailungele ukuphumla kwikwikota yesithathu.
I-Pilates eyongezelelweyo yokuzivocavoca ejolise kwiindawo eziphambili:
Imithambo yokuphefumla nzulu
Umsebenzi wokuphefumula ungundoqouPilates ngaphambi kokubelekaukubandakanya umgangatho wakho we-pelvic kunye nezihlunu ezinzulu. Ukuphefumlela nzulu ukuze uphumle umgangatho wakho we-pelvic, emva koko ukhuphe umoya njengoko uwuphakamisa ngobunono ngelixa uzoba kumbindi wakho onzulu. Okuumthambo okhuselekileyo wokukhulelwainceda ukwakha amandla kwaye ilungiselela umzimba wakho umsebenzi kunye nokubeleka.
Iimatshi zeplanga ezilungisiweyo
OkuuPilates ngaphambi kokubelekaUkuzivocavoca komeleza umbindi wakho kunye nomgangatho we-pelvic ngokukhuselekileyo. Beka izandla zakho phezu kwesihlalo ukuxhasa kwaye wandise imilenze yakho kwiplanga elungisiweyo. Ukuphefumlela umoya ukulungiselela, emva koko ukhuphe umoya njengoko utsala idolo elinye esifubeni sakho. Ukuphefumla njengoko ubuyisela umlenze. Imilenze etshintshanayo ngokuthe chu, ugxile kulawulo kunye nokuphefumla okuzinzileyo kuyo yonke indawo.
Iimbaza ezilele ecaleni
Iimbaza ezilele ecaleniukujolisa i-glutes yakho yangaphandle, ukunceda ukuxhasa ama-hips aqinile kunye nomqolo ophilileyo ngexesha lokukhulelwa. Lala ngecala ngamadolo agobile. Ukuphefumla ukuze ulungiselele, uze ukhuphe umoya njengoko uphakamisa idolo lakho eliphezulu ukusuka ezantsi, uvule njengeclam. OkuUkuzivocavoca kwangaphambili kwePilateswomeleza amanqe akho kwaye uzinzise umzimba wakho ongezantsi ngokukhuselekileyo.
Xa Uziphepha IiPilates Ngexesha Lokukhulelwa
Ukukhulelwa lixesha lokuxhasa umzimba wakho—kungekhona ukutyhala imida.IiPilates zangaphambi kokubelekakukumamela umzimba wakho, ukuhamba ngenjongo, kunye nokuhlonipha indlela oziva ngayo yonke imihla.
Yeka ukuzilolonga kwaye uqhagamshelane nomboneleli wakho wezempilo ngoko nangoko ukuba ufumana naziphi na ezi mpawu zilandelayo zilumkiso:
● Ukopha kwilungu lobufazi
● Ukuba nesiyezi okanye isiqaqa
● Intloko ebuhlungu kakhulu
● Ukuphefumula okufutshane (ngaphambi kokuba usebenze)
● Iintlungu zesisu okanye ze-pelvic
● Ukuqhawuka rhoqo, okubuhlungu
● Iintlungu zesifuba
● Ukuvuza kwe-amniotic fluid
● Ukudumba kwethole okanye iintlungu (kusenokubonisa ihlwili legazi)
Ukhuseleko lwakho kunye nempilo-ntle yomntwana wakho ihlala iza kuqala.
Sizimisele ukunikezela ngenkxaso ekhethekileyo kwaye
inkonzo ephezulu nanini na uyifuna!
✅ Isiphelo
Mamela Umzimba Wakho, Hlala Ukhuselekile, kwaye Uhlale Womelele!
I-Pilates ngexesha lokukhulelwa ayikho malunga nokunyathela imida yakho - malunga nokuhamba ngokunyamekela, ukuqinisa umzimba wakho emsebenzini, kunye nokuxhasa ukubuyiswa kwakho emva kokuzalwa. Thembela kwithuku lakho, phumla xa kufuneka, kwaye ugxile kwimithambo eyenza uzive wonwabile.
Ukuba unemibuzo okanye ufuna uncedo lokukhetha izixhobo ezifanelekileyo, zikhululeke ukudibana nathi nge-WhatsApp +86-13775339109, WeChat 13775339100 nanini na. Silapha ukuxhasa uhambo lwakho lwePilates.
Thetha Neengcaphephe Zethu
Qhagamshelana nengcali ye-NQ ukuxoxa ngeemfuno zemveliso yakho
kwaye uqalise iprojekthi yakho.
Imibuzo ebuzwa qho
Ndimele ndimxelele nini umqeqeshi wam wePilates ukuba ndikhulelwe?
Yazisa umqeqeshi wakho ngaphambi kokuba uqale. Bangahlengahlengisa inkqubo yakho ukuze ilingane nenqanaba ngalinye lokukhulelwa kwaye baqinisekise ukuba imithambo ikhuselekile kuwe nakumntwana wakho.
Yeyiphi imithambo ekufuneka ndiyiphephe xa ndikhulelwe?
Kuphephe imidlalo enefuthe eliphezulu okanye imisebenzi enokuba semngciphekweni, efana nekarati, ukukhwela amahashe, ukutyibiliza, okanye ijimnastiki. Kwakhona tsiba imithambo engundoqo ebeka uxinzelelo esiswini sakho, njengee-crunches kumanqanaba omva.
Ngaba i-yoga okanye i-Pilates ingcono xa ukhulelwe?
Zombini zibalaseleyo! I-Pilates igxininisa ngakumbi kuzinzo oluphambili kunye nokulungelelaniswa, ngelixa i-yoga iphakamisa ukuguquguquka kunye nokuphumla. Zama zombini kwaye ubone oko kusebenza kakuhle kumzimba wakho.
Ngaba unokufumana ithoni ngelixa ukhulelwe?
Ewe, ungayigcina ithoni ngokusebenzisa iintshukumo zomzimba ezinje ngee-pelvic tilts, Kegels, kunye neendlela ezithambileyo zePilates. Ukuhlala usebenza kunokuphucula amanqanaba akho amandla kunye nentuthuzelo ngexesha lokukhulelwa.
Ndingenza i-AB workouts whi
Uninzi lwemithambo ye-ab ikhuselekile xa ilungiswa. Kunqande ukushukuma okanye ukujija iintshukumo kwi-trimesters yamva kwaye ugxininise kumanyano oluphambili ngokuphefumla kunye nomsebenzi womgangatho we-pelvic.
Ngaba ndingayenza i-HIIT xa ndikhulelwe?
Olunye uphononongo lucebisa ukuba abantu abakwimeko entle banokuqhubeka ngokukhuselekileyo ne-HIIT ngesikhokelo sobuchule. Oko kwathiwa, kubalulekile ukulungisa ukuqina kwaye uhlale uphulaphule umzimba wakho.
Ixesha lokuposa: Jul-30-2025