Zolimbitsa thupi za amayi apakati kuchokera ku Suzanne Bowen ndi mwayi wabwino kwambiri wopeza mawonekedwe abwino, ngakhale kukhala mumkhalidwe wapadera. Kuvuta kwa masewera olimbitsa thupi ndi Slim & Toned Prenatal Barre kumathandizira thupi lanu ndikuwongolera thupi.
Kufotokozera kwa pulogalamu Suzanne Bowen kwa amayi apakati
Suzanne Bowen apanga masewera olimbitsa thupi othandiza kwambiri kwa amayi apakati: Slim & Toned Prenatal Barre. Pulogalamuyi imaphatikizapo masewera olimbitsa thupi otengera aerobics, yoga ndi ballet kupanga thupi lolimba, lamphamvu, lachisomo, komanso losinthasintha. Chifukwa cha njira yapadera yochokera kwa Suzanne, simudzangokhala toned panthawi yomwe muli ndi pakati, koma mudzakhalanso ndi mawonekedwe mwana atabadwa.
Pulogalamuyi ili ndi magawo angapo, opangidwa kuti alekanitse madera omwe ali ndi vuto la amayi:
- Slim Upper Body & Core (Mphindi 19). Theka loyamba la kalasi limayenda ndi ma dumbbells: mudzachita masewera olimbitsa thupi pamanja ndi mapewa. Mu theka lachiwiri mudzapeza zosiyanasiyana kulimbikitsa minofu ya thupi pa Mat.
- Lean Lower thupi (Mphindi 20). Zochita zolimbitsa thupi za miyendo ndi matako mumayendedwe a ballet. Mudzafunika mpando ngati prop.
- cardio Zithunzi (Mphindi 22). Uku si masewera anu a cardio, komanso ovuta kwa miyendo yomwe imathamanga kwambiri. Kuyambitsa minyewa ikuluikulu ya ntchafu, mumakulitsa kulimbitsa thupi kwanu ndikuwotcha ma calories ambiri.
- Kutambasula Kogwirizana (9 mphindi). Phunziro la kutambasula minofu yonse ya thupi. Samalani pochita masewerawa, chifukwa pa nthawi ya mimba kumawonjezera chiopsezo chovulaza mafupa anu. Musapange kusuntha kwadzidzidzi, kutambasula kuyenera kukhala kofewa kwambiri.
Pamakalasi mudzafunika ma dumbbells opepuka (1-1. 5 kg) ndi Mat. Mutha kuphunzitsa tsiku lililonse kwa mphindi 30 (pagawo losiyana la vuto + kutambasula) kapena kuchita kuchokera pagawo la 2-3, ngati muli ndi mphamvu. Koma ngakhale tsiku la theka la ola magawo adzakhala okwanira khalani bwino kwa miyezi isanu ndi inayi yonse. Kulimbitsa thupi kwa Slim ndi Toned Prenatal Barre ndi koyenera kwa onse oyamba komanso wophunzira wodziwa zambiri.
Werengani zambiri za pulogalamu ya amayi apakati: Maternity Active with Autumn Calabrese.
Pulogalamuyi ndi yoyenera kwa otchedwa "fourth trimester," mwachitsanzo, kubwezeretsa mawonekedwe pambuyo pobereka. Ngati mumaphunzitsa mukakhala ndi pakati, bwerezani machitidwe osinthidwa omwe adawonetsedwa ndi bwenzi lake Suzanne Bowen. Kubwezeretsa chithunzi pambuyo pobereka, mukhoza kutsatira zolimbitsa thupi zapamwamba, pamodzi ndi Suzanne.
Mapindu a Pulogalamu:
1. Pulogalamu kwathunthu otetezeka komanso othandiza kwambiri kwa amayi pa nthawi ya mimba. Katundu wodekha, masewera olimbitsa thupi omwe alipo komanso njira zophatikizira zikuthandizani kuti mukhale ndi thupi labwino kwa miyezi 9.
2. Kuchita masewera olimbitsa thupi kwa amayi apakati kuchokera ku Suzanne Bowen kudzakuthandizani kukonza zovuta zonse za thupi: mikono, mimba, ntchafu, matako. Palibe vuto kwa mwana wam'tsogolo mudzapanga mawonekedwe anu kukhala angwiro.
3. Maphunziro amagawidwa mu magawo a mphindi 20, kotero mudzakhala ndi mwayi wosankha nthawi ya maphunzirowo malinga ndi thanzi pa nthawi ya mimba.
4. Pulogalamuyi ndi yotetezeka kwa olowa. Chifukwa makalasi amatengera zinthu za yoga ndi ballet, mutha kupita opanda nsapato.
5. Kuchita masewera olimbitsa thupi nthawi zonse pa nthawi ya mimba ali ndi zotsatira zabwino osati pa khalidwe la thupi, komanso pa thanzi. Mudzakhala okondwa komanso amphamvu, ndipo zizindikiro zambiri zosasangalatsa za mimba zidzakudutsani.
6. Zochita zolimbitsa thupi zomwe zasonkhanitsidwa mu zovuta zanu za Suzanne Bowen, zimayang'ana pakuchepetsa thupi ndikupanga mawonekedwe owonda okongola.
7. Kuphatikiza pa ma dumbbells opepuka, zowonjezera zomwe simukuzifuna.
Zochita zolimbitsa thupi zokhala ndi pakati ndi Suzanne Bowen ndizoyenera kwa omwe sanazolowere masewera, komanso omwe atha kudzitamandira kuti ali ndi thanzi labwino. Mchitidwe wokhazikika wa zovuta izi adzakulolani kukhalabe ndi thupi lalikulu, ngakhale mimba.
Onaninso: kusankha mapulogalamu abwino kwambiri olimbitsa thupi kwa amayi oyembekezera.