שיתוף הוא אכפתיות!

לַחֲלוֹק

צִיוּץ

לַחֲלוֹק

           Picking up, putting down, as well as bending over… all motions that are drastically increased immediately after having your bit bundle of joy. We like our bit ones, as well as we like holding them every possibility we get. In fact, the very first few days, we have to work just for time away from visitor as well as “baby holders”. One thing we don’t recognize is exactly how much muscle mass we don’t utilize before it’s time to hold that 8lb munchkin. Well, lets take a look at some exercise you can do before, during, as well as after pregnancy to assist you prepared your body for that terrific new addition.https://apis.google.com/js/plusone.js

Workouts as well as timing:

Before pregnancy workout:

      “Before” is when you are years out of trying, speaking about trying, as well as really trying to get pregnant. These workout can be the most intense since you don’t have a infant to concern about, your hormones are at a great level, as well as your body can recuperate much better without a bit peanut taking most of your nutrients. the before is the time to “lift heavy”. most women believe that, if they lift heavy, they will get bulky. This is a extremely typical myth amongst the exercise community. women have a fraction of the testosterone that guy have which is why they cant grow muscle mass like men. You want to try to lift 3 days per week with 24-48 hour in between weight lifting days. Do each exercise 4 sets of 8-10 reps to develop strength. If you get to 12 reps, don’t count the set, step up in weight as well as try again. If you get 10 reps, count the set, as well as proceed. Do this weight up until you can get it 3 sets of 12 reps, then step up in weight. Also, work biggest muscles first(quads, hamstrings) as well as smallest muscles last(biceps, forearms).

During pregnancy workout:

           “during” refers to the 9 months that you are growing that bit peanut. This is the most careful workout period. during this time, you want to lift much much lighter than you were in the “before” stage. Your OB will encourage you on exactly how much you can lift, however a great policy of thumb is something that you can do 20-30 reps for 2 sets. It won’t be almost as intense however will definitely assist keep your muscular endurance up. Still aim to lift 3 days a week, as well as do a considerable amount of walking daily to ensure that your cardiovascular endurance is great for labor as well as postpartum.

Postpartum workout:

             “Postpartum” refers to the very first 3-4 months after the birth of your baby. This is a time where you are going to want to develop your intensity back up. begin lifting a bit heavier daily as well as development to the heavy weight you were doing before pregnancy. walking early on is a excellent method to develop your endurance back up as well as be prepared to head back to the gym. develop as much as lifting heavy as well as work to get 4 sets of 8-10 reps again. 

תרגילים:

 Back Squats: 

יתרונות:

Increases stamina for standing up from squatting position. 

Increases versatility during squatting position(playing with baby, choosing up toys, etc) 

Increases stability in hip joints while choosing infant or item up.

Place barbell on upper traps, as well as feet carry width apart. lower your body down while keeping the bar over your feet up until your thighs are parallel to the floor. Your knees must comply with the line of your toes without going over them. 

Straight leg dead lifts: 

יתרונות:

Decrease pain in lower back 

Increases stamina in hamstings, glutes, as well as lower back

Increase postural strength

Increases versatility in lower back as well as hamstring

hold barbell in front of you with arms straight. With feet carry width apart as well as back totally straight(keeping upper back flexed as well as lower back at a typical arch), slowly lower the bar down carefully in front of your knees, somewhat bend your knees as well as blow up the bar up as soon as you feel a stretch. focus your “squeeze” on your hamstings as well as glutes. Activate your lats to keep the bar as close to you as possible. 

Lat pull downs:

יתרונות:

Increases stamina in upper back

Encourages great posture while holding the infant as well as standing for long periods 

Using a lat pull down machine, hold bar with hands over the bar asכמו גם סרגל משיכה ישירות לחזה שלך. צעד מ- A ל- B בתנועה אחת ישירה. ציית למרפקים שמאחוריך, כמו גם לתפוס את להבי הנשיאה שלך יחד בתחתית התנועה. לאט לאט תן לסרגל לחזור להגדרת התחלה כמו גם לחזור.

לחיצת כתף:

יתרונות:

מגביר את הסיבולת להחזקת פרקי זמן ארוכים של תינוקות.

מגדיל את סיבולת הבחירה כמו גם ערסל את התינוק

החזקת משקולות, מגדילה את הזרועות ישירות מעל הראש כלפי מעלה עד שתגיע לנקודה הגדולה ביותר. הורד את DB חזרה לרמת הסנטר וכן העלאת DB גיבוי למעלה.

תלתלי Bicep:

יתרונות:

הגדל את הסיבולת להחזקת תינוקות כמו גם ימי הנקה ארוכים.

החזקת DB בכל יד, מרפקים לצדך, כמו גם זרועות ישירות למטה כופף את זרועך למרפק. הרם את ה- DBS לשד שלך, כמו גם לאט לאט למטה.

תלתלי הזרוע:

יתרונות:

כוח לבחירה כמו גם להחזיק את התינוק

מחזיקים משקולת או משקולות, עם זרועות ישירות למטה, מסתלסל רק את פרק כף היד שלך עד שאתה מרגיש מאמץ בזרועותיך. זהו תרגיל מבודד במיוחד, אולם האימון יהיה מועיל מאוד.

משחקי הצעירים המשלימים ביותר קשורים לשחק עם המשחלים שלך

הנה לך את זה, אמהות !! קבוצה מצוינת של תרגילים לעבוד עליהם לפני, במהלך, כמו גם לאחר ההיריון כדי לסייע להכין אותך לעולם הטיפול בילדים. אני מקווה שהאסיסטים מכינים אותך או להדביק אותך. אנא השאירו הערות או חששות בהמשך.

קישור לפוסט זה: תרגילים להכנתך עבורך צרור השמחה שלך.

0/5

(0 ביקורות)

שיתוף הוא אכפתיות!

לַחֲלוֹק

צִיוּץ

לַחֲלוֹק