Ukukhulelwa kuguqula umzimba wakho, futhi ukuhlala usebenza kukusiza ukuthi uzizwe ungcono kakhulu. Ngokulungiswa okufanele, i-Pilates iyindlela ephephile nesebenzayo yokusekela amandla akho kanye nokuphila kahle.
Lo mhlahlandlela ukukhombisa ukuthi kanjaniPilates ngaphambi kokubelethaingathuthukisa ukuma, ikhulule ukungakhululeki, futhi ilungiselele umzimba wakho ukuzalwa—ngamathiphu, ukuzivocavoca, nezeluleko zokuphepha zayo yonke i-trimester.
Izinzuzo Ze-Pilates Ngesikhathi Sokukhulelwa
I-Prenatal Pilatesinikeza okungaphezu nje kokunyakaza okumnene—kukunikeza ukulawula, ukuzethemba, nokunethezeka kukho konke ukukhulelwa kwakho. Kungakhathaliseki ukuthi umusha ku-Pilates noma usuvele ujwayele umkhuba, lokhu kuzivocavoca okunomthelela omncane kungasekela inhlalakahle yakho engokomzimba nengokomzwelo kusukela ku-trimester yokuqala ngokululama kwangemva kokubeletha.
Ithuthukisa Ukuzinza Okubalulekile Nokuma
Njengoba ingane yakho ikhula, isikhungo sakho samandla adonsela phansi siyashintsha, sithinte ukuma nokulinganisela.I-Prenatal Pilatesiqinisa umgogodla wakho ojulile, umhlane, kanye nephansi le-pelvic ukuze uthuthukise ukuqondana. Leziukuzivocavoca okuphephile kokukhulelwaukusiza ukusekela umgogodla wakho futhi unciphise ubunzima ngesikhathi sokukhulelwa.
Yehlisa Ubuhlungu Beqolo Nesinqe
Abantu abaningi abakhulelwe babhekana nokungakhululeki komgogodla noma i-pelvic.I-Prenatal Pilatesihlose imisipha esekela izinqulu zakho nomgogodla, isiza ukunciphisa ingcindezi futhi ithuthukise ukuhamba. Ngokunyakaza okulawulwayo, okuphephile, ubamba imisipha efanele ngaphandle kokuzikhandla ngokweqile-okwenza kube okufanelekileukuzivocavoca kokukhulelwaukuze uthole induduzo namandla.
Isiza Ekuphefumuleni Nokuphumula
Umsebenzi wokuphefumula ubalulekilePilates ngaphambi kokubeletha. Ngokuzijayeza ukuphefumula okujulile, okulawulwayo, unganciphisa ukucindezeleka, uthuthukise ukugeleza komoyampilo, futhi uxhumane nomzimba wakho oshintshayo. Leziizivivinyo zokuphefumula ngesikhathi sokukhulelwaziwusizo ikakhulukazi ekulawuleni ukukhathazeka nokungezwani njengoba usuku lwakho olumisiwe lusondela.
Isekela Umsebenzi Nokubuyisela
I-Pilates ithuthukisa ukuqwashisa kwakho phansi kwe-pelvic, ukuqina, nokulawula-ukhiye womsebenzi obushelelezi. Ngemva kokubeletha, lezi ezifanayoPilates ngaphambi kokubelethaamasu akusiza ukuthi uxhumane kabusha nomgogodla wakho futhi usheshise ukutakula kwangemva kokubeletha.
Amathiphu we-Trimester ngayinye
Ngesikhathi sokukhulelwa, umzimba wakho uba nezinguquko ezinkulu-njengokwanda kokugeleza kwegazi, ukushintsha kwama-hormone, kanye nesikhungo esishintshayo sokudonsela phansi. Lezi zingathinta ukuzinza nokuma kwamalunga, okwenzaPilates ngesikhathi sokukhulelwaeziwusizo ikakhulukazi.I-Prenatal Pilatesisekela ukuqondanisa kwakho, yehlisa ukungakhululeki, futhi iqinise umnyombo wakho. Khumbula nje: zonke izigaba zihlukile, ngakho-ke kubalulekile ukulandela amathiphu aqondene ne-trimester futhi wazi ukuthi yisiphiI-Pilates izivivinya ukugwema ngenkathi ukhulelwe.
I-Trimester yokuqala
Ku-trimester yokuqala, umzimba wakho uqala ukujwayela ukukhulelwa. Ungase uzizwe ukhathele noma unesicanucanu njengoba amahomoni eshintsha futhi isibeletho sakho sanda.
Ungakwazi yini ukwenza i-Pilates ngenkathi ukhulelwe?Yebo - vele ugxile ebumnenePilates ngaphambi kokubelethaizinqubo. Lezi zisekela amandla akho, zidambise ukukhathazeka, futhi zivikele umzimba wakho oguqukayo.
Pilates nokukhulelwaingasebenza kahle ndawonye, ikakhulukazi ukuqinisa ama-glutes nama-hamstrings. Qaphela nje—I-Pilates yokubelethaukunyakaza kufanele kugweme ukwelula kakhulu ngoba amalunga ayaxega ngesikhathi sokukhulelwa.
I-Trimester Yesibili
Kweyakhoku-trimester yesibili, amandla akho angase akhuphuke, kodwa izinguquko emzimbeni wakho zithinta ibhalansi nokuma. PhakathiPilates ngaphambi kokubeletha, gwema ukucambalala ngomhlane—kungase kunciphise ukugeleza kwegazi. Sebenzisa ama-props noma athambekelePilates reformerukuze uthole ukwesekwa. Gxila kuuPilates olele ecelenifuthiukuzivocavoca kwe-pelvic floorukuqinisa ngokuphephile umnyombo wakho. Yeqa amapulangwe, ama-crunches, nokuma ubheke phansi ukuze uvikeleke kuwoi-diastasis recti kanye ne-pelvic floor strain. Bandakanya izisu zakho eziphambene futhi uguqule njengoba kudingeka ukuze uhlale uphephile.
I-Trimester Yesithathu
Ku-trimester yesithathu, amandla akho angase acwiliswe njengoba iqhubu lakho likhula.I-Prenatal Pilatesusengakwazi ukukusekela-vele uguqule ukugxila kwakho ekunyakazeni okuthambile, ukukhululwa kwesitezi se-pelvic, nokuhamba.
Lesi sigaba simayelana nokulungiselela ukuzalwa.Pilates nokukhulelwasebenzisana kahle ukuze unciphise ukucindezeleka emuva, uthuthukise ukuma, futhi uvule umzimba wangaphambili.
I-Pilates yokubelethaUkuzivocavoca kufanele kugcizelele induduzo ngaphezu kokuqina. Ungazikhathazi ngokuzuza kwamandla—vele uhambe ngokucabanga futhi wethembe umzimba wakho.
I-Pilates Pregnancy Exercises
Ukusebenzisa aIbhola lePilatesngesikhathi sokukhulelwa kungathuthukisa kakhulu amandla akho ayisisekelo, ukuma, nokunethezeka jikelele. Ngisho nokuhlala nje ebholeni, njengoba u-Bennett ebonisa, kungasiza ekudambiseni ukungezwani emhlane ongezansi nasezinqulwini.
Imibuthano ye-Hip ebholeni
Imibuthano ye-Hip ngesikhathi sokukhulelwakuyindlela emnene yokunciphisa ukungezwani nokwenza ngconoukuhamba kwe-pelvic. KweyakhoPilates ngaphambi kokubelethaumkhuba, yima izinyawo zakho zitshalwe ngokuqinile ukuze ulinganise. Kokelezela izinqulu zakho kancane kwesokudla, bese emuva, kwesokunxele, bese ubuyela maphakathi. Adonse umoya ujule futhi unyakaze ngokulawula.
Lokhuukuzivocavoca okuphephile kokukhulelwaisekela umongo nezinqulu zakho, ikakhulukazi ngesikhathiku-trimester yesibili neyesithathu. Yenza imibuthano emine ohlangothini ngalunye ukuze uhlale ulinganisele futhi ukhululekile.
Uhlangothi lugoba ebholeni
KweyakhoPilates ngaphambi kokubelethaukuzijwayeza, ukugoba okuseceleni kuphelele ekuvuleniumzimba oseceleninokunciphisa ukungezwani. Yima izinyawo zakho zisekelwe ngokuqinile. Slayida ngobumnene isandla sakho sokudla phansiibhola lokuzivocavocanjengoba ufinyelela ingalo yakho yesobunxele phezulu. Adonse umoya ujule futhi ubambe ukwelula isikhashana.
Lokhuukukhulelwa okuphephile ukwelulaisekela ukuhamba komgogodla nokuma, ikakhulukazi ngesikhathiku-trimester yesibili noma yesithathu. Phinda izikhathi ezine, bese ushintsha izinhlangothi ukuze ulinganise umzimba.
Ingalo uyindilinga ebholeni
Engeza imibuthano yengalo kweyakhoPilates ngaphambi kokubelethaisimiso sokuma okungcono namandla omzimba angaphezulu. Yima mude nezinyawo ezitshaliwe, hlanganisa umgogodla wakho, futhi welule izingalo zakho. Yenza imibuthano emincane eya phambili—cishe izikhathi eziyisi-8—bese uhlehla.
Lokhu kuphephileUkuzivocavoca kwe-Pilatesngesikhathi sokukhulelwa kusiza ekunciphiseni ukungezwani kwehlombe futhi kusekela ukushintsha kokuma kwakho. Iphelele kuwo wonke ama-trimesters, kuyindlela emnene yokuhlala usebenza futhi uzizwe ulinganisele.
Intamo iyelula futhi ivikela ukuthula kwakho ebholeni
Yehlisa ukungezwani ngalokhuukunwebeka kwentamo ngesikhathi sokukhulelwa. Hlala uphakeme izinyawo zakho ziphansi. Beka indlebe yakho yesokudla ehlombe lakho bese ufinyelela ingalo yakho yesokunxele ukuze uyidonse kancane. Gcwalisa isilevu sakho phambili kancane ukuze ujulise ukwelula. Phefumula ujule, bese ushintsha izinhlangothi. Lokhu kululai-prenatal Pilates ilulailungele ukuphumula kuku-trimester yesithathu.
I-Pilates eyengeziwe yokuzivocavoca eqondise izindawo ezibalulekile:
Ukuzivocavoca ukuphefumula okujulile
Umsebenzi wokuphefumula ubalulekilePilates ngaphambi kokubelethaukubandakanya i-pelvic floor yakho kanye nemisipha ejulile yomgogodla. Hofuza ujule ukuze uphumuze i-pelvic floor yakho, bese ukhipha umoya njengoba uyiphakamisa kancane ngenkathi udweba inkaba yakho ejulile. Lokhuukuzivocavoca okuphephile kokukhulelwaisiza ukwakha amandla futhi ilungiselela umzimba wakho ukusikwa nokubeletha.
Amamashi epulangwe ashintshiwe
LokhuPilates ngaphambi kokubelethaukuzivocavoca kuqinisa umgogodla kanye nephansi le-pelvic ngokuphepha. Beka izandla zakho esihlalweni ukuze usekele futhi welule imilenze yakho ibe yipulangwe eliguquliwe. Hofuzela umoya ukuze ulungiselele, bese ukhipha umoya njengoba udonsa idolo elilodwa ulibhekise esifubeni sakho. Adonse umoya njengoba ubuyisela umlenze. Shintsha imilenze kancane, ugxile ekulawuleni nasekuphefumuleni okungaguquki kulo lonke.
Ama-clams alele eceleni
Ama-clams alele eceleniqondisa ama-glutes akho angaphandle, ukusiza ukusekela ama-hips aqinile kanye nomhlane onempilo ngesikhathi sokukhulelwa. Lala ngohlangothi amadolo agobile. Donsa umoya ukuze ulungiselele, bese ukhipha umoya njengoba uphakamisa idolo lakho elingaphezulu ukusuka phansi, uvule njengembaza. Lokhuprenatal Pilates umsebenziiqinisa ama-hips akho futhi iqinise umzimba wakho ophansi ngokuphepha.
Nini Ukugwema I-Pilates Ngesikhathi Sokukhulelwa
Ukukhulelwa yisikhathi sokusekela umzimba wakho-hhayi ukuphoqa imingcele.I-Prenatal Pilatesimayelana nokulalela umzimba wakho, ukuhamba ngenhloso, nokuhlonipha indlela ozizwa ngayo usuku nosuku.
Misa ukujima kwakho bese uthintana nomhlinzeki wakho wezempilo ngokushesha uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo eziyisixwayiso:
● Ukopha esithweni sangasese
● Isiyezi noma ukuquleka
● Ikhanda elibuhlungu elibuhlungu
● Ukuphefumula kanzima (ngaphambi kokuzikhandla)
● Ubuhlungu besisu noma be-pelvic
● Ukufinyela okuvamile, okubuhlungu
● Ubuhlungu besifuba
● Uketshezi lwe-amniotic oluvuzayo
● Ukuvuvukala kwethole noma ubuhlungu (kungase kubonise ihlule legazi)
Ukuphepha kwakho kanye nenhlalakahle yengane yakho njalo kuza kuqala.
Sizibophezele ekuletheni ukwesekwa okukhethekile kanye
isevisi yezinga eliphezulu noma nini uma uyidinga!
✅ Isiphetho
Lalela Umzimba Wakho, Hlala Uphephile, Futhi Uhlale Uqinile!
I-Pilates ngesikhathi sokukhulelwa ayikona mayelana nokuphoqa imingcele yakho-imayelana nokuhamba ngokucophelela, ukuqinisa umzimba wakho ngenxa yemihelo, nokusekela ukululama kwakho ngemva kokuzalwa. Themba umuzwa wakho wemvelo, phumula lapho udinga, futhi ugxile ekuzilolongeni okukwenza uzizwe ujabule.
Uma unemibuzo noma udinga usizo lokukhetha igiya elilungile, zizwe ukhululekile ukuxhumana nathi nge-WhatsApp +86-13775339109, WeChat 13775339100 noma nini. Silapha ukuze sisekele uhambo lwakho lwe-Pilates.
Khuluma Nongoti Bethu
Xhumana nochwepheshe be-NQ ukuze nixoxe ngezidingo zomkhiqizo wakho
bese uqala iphrojekthi yakho.
imibuzo ejwayelekile ukubuzwa
Kufanele ngimtshele nini umqeqeshi wami we-Pilates ukuthi ngikhulelwe?
Yazisa umfundisi wakho ngaphambi kokuthi uqale. Bangakwazi ukulungisa isimiso sakho ukuze silingane nesigaba ngasinye sokukhulelwa futhi baqinisekise ukuthi ukuzivocavoca kuphephile kuwe nakungane yakho.
Yiziphi izivivinyo okufanele ngizigweme lapho ngikhulelwe?
Gwema imidlalo enomthelela omkhulu noma imisebenzi engcuphe yokuwa, efana ne-karate, ukugibela amahhashi, ukushushuluza, noma ukuvocavoca umzimba. Futhi yeqa izivivinyo ezibalulekile ezibeka ingcindezi esiswini sakho, njengama-crunches ezigabeni zakamuva.
Ingabe i-yoga noma i-Pilates ingcono ngokukhulelwa?
Zombili zinhle kakhulu! I-Pilates igxile kakhulu ekuzinzeni nasekuhambisaneni okuyisisekelo, kuyilapho i-yoga ithuthukisa ukuguquguquka nokuphumula. Zama kokubili futhi ubone ukuthi yini esebenza kangcono emzimbeni wakho.
Ungakwazi yini ukuthola ithoni ngenkathi ukhulelwe?
Yebo, ungakwazi ukulondoloza ithoni ngokunyakaza kwesisindo somzimba njengokutsheka kwe-pelvic, ama-Kegel, kanye nezinqubo ezithambile ze-Pilates. Ukuhlala usebenza kungase kuthuthukise amazinga akho wamandla nokunethezeka ngesikhathi sokukhulelwa.
Ngingakwazi ukwenza ama-AB ama-Workout
Izivivinyo eziningi ze-ab ziphephile uma zilungiswa. Gwema ukunyakaza okugoqayo noma ukusonteka kuma-trimesters akamuva futhi ugxile ekuhlanganyeleni okuyinhloko ngokuphefumula nomsebenzi waphansi kwe-pelvic.
Ngingayenza i-HIIT lapho ngikhulelwe?
Olunye ucwaningo luphakamisa ukuthi abantu abasesimweni esihle bangaqhubeka ngokuphephile ne-HIIT ngokuqondisa kochwepheshe. Sekushiwo lokho, kubalulekile ukulungisa ukuqina futhi ulalele umzimba wakho ngaso sonke isikhathi.
Isikhathi sokuthumela: Jul-30-2025