U ka Qala Ho Itloaetsa Hakae Ka mor'a ho Tsoaloa?

Litaba

• Lepolanka la Lehlakore
• Lebelo Skater
• Clamshell
• Cat-Khomo
• Tlhahlobo bakeng sa

Bo-'mè ba bacha ba ne ba tloaetse ho bolelloa hore ba lule ba tiile libeke tse tšeletseng ka mor'a hore ba be le ngoana, ho fihlela ngaka ea bona e ba fa leseli le letala hore ba ikoetlise. Ha e sa le eo. American College of Obstetricians and Gynecologists haufinyane e phatlalalitse hore "basali ba bang ba khona ho qalella ho ikoetlisa nakong ea matsatsi a pelehi" le hore li-ob-gyns li lokela ho eletsa bakuli hore ba ka qala kapa ba qala hape lenaneo la ho ikoetlisa hang ha ba ikutloa ba khona. "

"Ha re bolelle basali, 'Ho molemo ho tsoa moo,' empa re re ho nepahetse ho etsa seo u ikutloang u le sona," ho bolela ob-gyn Alison Stuebe, MD, motlatsi oa moprofesa Univesithing ea North. Carolina Sekolo sa Bongaka. "Pele, ho ne ho na le moelelo oa, 'E-ea hae,' me u se ke oa tsoha betheng. '" Ho ikutloa u le motle ke ntlha ea bohlokoa ha u khetha boikoetliso ba "trimester ea bone", ho boletse Dr. Stuebe. (E amanang le: Bo-mme ba Fanang Ba arolelana Litsela Tse Ikarabellang le Tse Sebetsang Ba Etsa Nako ea Boikoetliso)

U ikemiselitse ho tsamaea, empa ha u tsebe hore na u qalelle kae? Leka potoloho ena ho tsoa ho Pilates pro Andrea Speir, moqapi oa lethathamo le lecha la boithabiso ba Fit Pregnancy Plan. Qala ka matsatsi a mararo ka beke 'me u sebetse ho fihlela ho tse tšeletseng. Speir o re: "Mehato e tla u fa li-endorphin. "U tla ikutloa u itokiselitse ho nka letsatsi le hlahlamang, u sa felloe ke matla." (Related: Ntho e 'ngoe le e' ngoe eo U Lokelang ho e Tseba ka ho Matha le Jogging Stroller, Ho ea ka Litsebi)

Litšoantšo: Alessandra Olanow

Lepolanka la Lehlakore

Molemo: Speir o re: "Mapolanka a mahlakoreng a shebile ho tiisa abs e tebileng ntle le khatello e tlase mpeng." (Mona ho na le lintlha tse ngata mabapi le ho tseba lehlakore le lehlakoreng.)

E leke: Robala fatše ka lehlakore le letona, maoto a koaletsoe, 'mele o tšehelitsoe ka setsoe se letona. Phahamisa letheka kahoo 'mele o etsa mola; fihla letsoho le letshehadi hodimo. Ema metsotsoana e 30 (e bontšitsoeng ka holimo). Fetola mahlakore; pheta. Sebetsa ho fihlela motsotso o le mong ka lehlakoreng le leng.

Lebelo Skater

Melemo: "Cardio ena e mahlakoreng e na le khatello e tlase tlase mokatong oa hau oa noka ho feta ho matha."

E leke: Ha u ntse u eme, nka mohato o moholo ka ho le letona ka leoto le letona 'me u fihlele leoto le letšehali ka morao ho uena, u tlise letsoho le letšehali ho le letona (le bontšitsoeng kaholimo). Potlakela ho hata ka leoto le letshehadi, o tlisa leoto le letona ka morao, le letona le phunyeletse. Fetola metsotsoana e 30. Phomola metsotsoana e 10; pheta. Etsa ka linako tse 4. Sebetsa ho fihlela metsotso e meraro ea metsotso e 1.

Clamshell

Melemo: "Sena se matlafatsa letheka la hao le li-glutes ho thusa ho tšehetsa mokokotlo o ka tlaase."

E leke: Robala fatše ka lehlakoreng le letona, hlooho e lutse letsohong le letona. Koba mangole likhato tse 90 ka pel'a hao 'me u phahamise maoto ka bobeli fatše. Mangole a bulehileng ho etsa sebōpeho sa daemane ka maoto (a bontšitsoeng ka holimo), ebe o koala. Etsa makhetlo a 20 ntle le ho oa maoto. Etsa lihlopha tse 3.

Cat-Khomo

Melemo: "Ena ea khale e bula mesifa e thata ea mpa le ea morao."

Leka: Qala fatše ka maoto a mane. Inhale ha u ntse u phunya mokokotlo oa hau, 'me u shebe pele. Exhale ha o ntse o potoloha mme o tlisa hlooho sefubeng (e bontšitsoeng kaholimo). Etsa reps tse 10.

Tlhahlobo bakeng sa