Umayi Wogwira: zovuta zolimbitsa thupi panthawi yapakati ndi Autumn Calabrese

Mlengi wa pulogalamu yotchuka 21 Day Fix ndi 21 Day Kukonza Kwambiri Autumn Calabrese idatulutsidwa gulu latsopano la Maternity Training Active (Umayi Wachangu). Tsopano simungasiyane ndi masewera omwe mumakonda kuchokera ku Beachbody, ngakhale pa nthawi yapakati.

Kufotokozera kwa Pulogalamu Yogwira Maternity

Autumn Calabres - mayi wokangalika, mphunzitsi wotchuka komanso wolemba pulogalamu ya 21 Day Fix, yomwe idagonjetsa mamiliyoni a anthu. Zovuta zake za Active Maternity sizinapangidwe kuti zisunge mawonekedwe okongola, komanso kuti kukhala bwino pa nthawi ya mimba ndi kupanga zinthu zabwino zoperekera m'mapapo.

Autumn imapereka masewera olimbitsa thupi odekha omwe angakupatseni mphamvu komanso kukuthandizani kuti mukhale ovuta popanda kuvulaza thanzi. Pulogalamuyi idapangidwa motsatira malamulo onse otetezera amayi apakati, koma musanayambe kalasi muyenera onetsetsani kukaonana ndi dokotala pamutu wa masewera omwe angathe.

Zovuta za Active Maternity zikuphatikiza 4 magawo ophunzitsira, omwe amagawidwa malinga ndi nthawi ya mimba: trimester. Autumn idaganiziranso zodziwika bwino zachitetezo cha trimester iliyonse, kuti mutha kuchita masewera olimbitsa thupi m'miyezi 9 yonse. Pulogalamuyi imatha mphindi 25-35.

• trimester yoyamba: Pezani Khola (34 mphindi). Kuphunzitsa kwa trimester yoyamba kudzakuthandizani kusintha kamvekedwe ka minofu, kuwotcha zopatsa mphamvu, kufulumizitsa kagayidwe kachakudya ndikukulitsa kupirira.

• Second trimester: Pezani Strong (23 min). Pulogalamu Khalani Olimba mudzapereka kutopa kwankhondo ndipo mudzatha kukonza bwino mphamvu, mphamvu ndi mphamvu za thupi lanu.

• Trimester yachitatu: Konzekerani (26 mphindi). Kanema wa trimester yachitatu idzakuthandizani kukhala ndi mphamvu ndi mphamvu ndikukonzekeretsani kubereka.

• Zochita za Postpartum: Bweretsaninso (28 mphindi). Pulogalamuyi ikatha kubereka ikuthandizani kuti muchepetse thupi komanso kuti mukhalenso ndi thanzi mutakhala ndi pakati komanso idzakulitsa mphamvu zanu ndi kulimba mu mphindi 30 zamaphunziro.

Kalendala yamakalasi sanaperekedwe, mphunzitsi amalimbikitsa kuyeserera katatu pa sabata pa pulogalamu yomwe ikugwirizana ndi trimester yanu. Kuti akuphunzitseni adzafuna ma dumbbells kuyambira 1 kg ndi pamwamba. Ngati mukuchita masewera olimbitsa thupi musanatenge mimba, mukhoza kutenga 2 kg. Ngati ndinu woyamba, dumbbell yolemera 1 kg idzakhala yokwanira. Ma Dumbbells amathanso kusinthidwa ndi expander.

Ubwino wa pulogalamuyi, Active Maternity ndi Autumn Calabrese:

• Kubereka Kwachangu kudzakuthandizani kubereka: mudzakulitsa mphamvu zanu ndi kupirira kwanu kuti mukulitse kuchepetsa ndondomeko ya ntchito.

• Autumn inatenga masewera olimbitsa thupi ogwira mtima kwambiri a minofu ya thupi lonse, yomwe mudzatha kukhala ndi chiwerengero chochepa kwambiri m'miyezi isanu ndi inayi.

• Chifukwa cha zovuta za Maternity Active inu zidzachepetsa kusapezakozogwirizana ndi mimba.

• Kulimbitsa thupi kosavuta kolimbikitsa ndi Autumn Calabrese kudzakuthandizani kusintha malingaliro anu ndikuchepetsa nkhawa kuti mutha kusangalala ndi mimbayo.

• Inu mudzamanga maziko oyenerakotero thupi lanu likhoza kubwereranso mu mawonekedwe abwino pambuyo pa mimba mwamsanga.

Zolemba zofunika kuchokera ku Autumn Calabrese: "Maphunziro anga adapangidwa makamaka kwa amayi apakati ndi amayi achichepere motsatira malamulo onse achitetezo ndi thanzi. Komabe, ndikofunikira kukaonana ndi dokotala kuti mumvetsetse momwe masewerawa angakhudzire thanzi lanu komanso thanzi la mwana wanu. Ndikulimbikitsani kuti mupeze chilolezo kuchokera kwa dokotala musanayambe masewerawa. Makamaka ngati muli pamalo omwe ali pachiwopsezo chachikulu, mwachitsanzo, munachitidwa opaleshoni kapena munachira kwambiri pambuyo pobereka”.

Ndi maphunziro a Autumn Calabres mudzatha kuchita bwino, motetezeka komanso mogwira mtima limbitsani minofu, yambitsani dongosolo lanu lamtima komanso kupirira. Simudzangowonjezera kukongola kwanu, komanso kukonzekera bwino kubadwa komwe kukubwera.

Onaninso: Chakudya Chokonzekera kuchokera ku pulogalamu ya 21 Day Fix kuchokera ku Autumn Calabrese.