Lokhu kusetshenzwa kokuzivocavoca kwe- postpartum kuhlanganisa ukuzivocavoca okuhloswe ukusiza ukuqinisa i-abs kanye nenhloko ngemuva kokukhulelwa. Ukuzivocavoca okubonisiwe kwakhiwe ngumhlengikazi womzimba, uShirley Sahrmann, ikakhulukazi kwabesifazane abakwa- postpartum . Lokhu kugxila ekuqiniseni isikhumba futhi kuqiniswe indawo engaphansi kwesisu, okuvame ukubuthakathaka ngokukhulelwa.
Lezi zivivinyo eziqhubekayo, ngakho-ke kuzodingeka uqonde umsebenzi ngamunye (ukwenza ama-20 kabusha ngaphandle kokulahlekelwa isisu sakho sangasisu) ngaphambi kokuthuthela kokulandelayo. Thatha isikhathi esiningi okudingayo ukuze uthuthuke, ngisho noma wenza nje umzimba owodwa ngesikhathi sokuvivinya umzimba.
Ukuqapha
- Thola imvume kadokotela ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca. Ngokubeletha okujwayelekile ngaphandle kwezinkinga, udokotela wakho uzokukuyeka ukuba usebenzise umzimba emavikini angu-4-6 ngemuva kokubeletha.
- Uma une-c-section, ungadinga isikhathi esengeziwe sokutakula ngaphambi kokuzama ukuvivinya umzimba.
Izinto ezidingekayo: Umshini wokuzivocavoca.
Indlela Yokwenza I-postpartum Ab ne-Core Workout
- Qala ngemoto emibili engu-5 kuya kwezingu-10 efudumele yemoto ekhanyayo (ukuhamba endaweni, njll) noma wenze lokhu okusemandleni ngemuva komumo wakho we-cardio
- Ukuzivocavoca ngalunye ukuphindaphinda okuningi ngangokunokwenzeka, ngenkathi ugcina ukuvinjelwa kwesisu okuchazwe kwi-Basic Breath exercise below. Uma usukwazi ukuqedela ukuvuselela okungama-20 kokuzivocavoca ngalunye, qhubekela phambili ekusebenziseni okulandelayo.
- Yenza umsebenzi ngamunye ngokunyakaza okuhamba kancane nokulawulwa. Gwema noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungakhululeki.
Basic Breath
Qala emhlane wakho, amadolo aguqulwe kanye nezingalo ezinhlangothini zakho. Faka futhi uphume izikhathi ezimbalwa futhi ugxile ekugcineni umgogodla ongathinti hlangothi (ungathinti umhlane noma ugweme ngemuva, kodwa uthole indawo enhle phakathi). Thatha umoya ojulile futhi ngenkathi ukhulisa, qinisa i-abs bese udonsa inkaba ngokuqondene nomgogodla. Gxila ekuthengeni izinsizi ngaphansi kwenkinobho yesisu ngaphandle kokugubha phansi phansi phansi phansi. Zenza lokhu kuthutha, ukuthenga futhi ukukhulula. Uma ukwazi ukwenza lokhu ngaphandle kokugubha noma ukugubha umhlane wakho, uyakwazi ukuzinzisa isifuba futhi uqhubekele ekusebenziseni okulandelayo. Le Breath Basic izosetshenziselwa zonke izivivinyo.
Sahrmann Ukuzivocavoca # 1
Lala phansi phansi ngamadolo. Yenza i-Basic Breath futhi, ukugcina idolo elilodwa ligobile, kancane kancane lishintshe omunye umlenze kuze kube yi-parallel kanye namasentimitha ambalwa ukusuka phansi. Phindela emuva umlenze bese uphinda ngomunye umlenze. Uma usukwazi ukuqedela ukuphindaphinda okungama-20 emlenzeni ngamunye, ngaphandle kokulahlekelwa ukuvinjwa kwesisu , hamba emisebenzini elandelayo.
Sahrmann Ukuzivocavoca # 2
Lala phansi phansi ngamadolo. Yenza i-Basic Breath bese uphakamisa idolo elibheke esifubeni. Lungisa umlenze ukuze kuhambisane no-2-3 amasentimitha ukusuka phansi. Susa umlenze ukuze uqale futhi uphinde ngomunye umlenze we-5 noma ngaphezulu. Uma usukwazi ukuqedela ukuphindaphinda okungama-20 emlenzeni ngamunye, ngaphandle kokulahlekelwa ukuvinjelwa kwesisu, iya kwesinye
Sahrmann Ukuzivocavoca # 3
Yenza i-Basic Breath njengoba uletha amadolo kuze kube yi-angle engama-90 degree. Gcina umlenze owodwa ugobile bese unciphisa umlenze owodwa oya phansi, uthinta phansi ngezwane zakho. Gcwalisa u-1-5 ukubuyela emuva emlenzeni ofanayo bese ushintsha izinhlangothi. Uma usukwazi ukuqedela ukuphindaphinda okungama-20 emlenzeni ngamunye, ngaphandle kokulahlekelwa ukuvinjwa kwesisu , hamba emisebenzini elandelayo.
Sahrmann Ukuzivocavoca # 4
Yenza i-Basic Breath njengoba uletha amadolo kuze kube yi-angle engama-90 degree. Gcina umlenze owodwa ugobile futhi unwebe omunye umlenze ngaphandle kuze kuhambisane, kodwa ungathinti phansi. Phinda ngomunye umlenze, usebenze kuze kufike ku-10 uhlangothi ngalunye. Uma usukwazi ukuqedela ukuphindaphinda okungama-20 emlenzeni ngamunye, ngaphandle kokulahlekelwa ukuvinjwa kwesisu, hamba emisebenzini elandelayo.
Sahrmann Ukuzivocavoca # 5
Yenza i-Basic Breath futhi ulethe imilenze esifubeni. Lungisa imilenze yomabili ukuze ilandele phansi. Kanciphisa kancane imilenze yomabili phansi, uhambe ngangokunokwenzeka ngaphandle kokuvala emuva. Phinda u-5-10 ubuyekeze, usebenze kuze kufike ku-20.
> Umthombo:
> Hyatt, Gwen noCram, uCatherine. Ukubeletha & amp; I-Postpartum Exercise Design. I-Tuscon, i-AZ: i-DSW Fitness, 2003.