Zamkatimu
Amayi achichepere makamaka ayenera kuyandikira mosamala kusankha maphunziro, chifukwa makalasi oyamba olimbitsa thupi atabadwa ayenera kukhala osavuta komanso otsika mtengo. Ndi mapulogalamu abwino ati oyambira makalasi, kuti akhale ogwira mtima, koma ndi otetezeka?
Kulimbitsa thupi pambuyo pa kubadwa: pamwamba pa mapulogalamu abwino kwambiri
1. Gawo latsopano ndi Cindy Crawford
Pulogalamuyi ndiyosavuta komanso yopezeka. Cindy adapanga maphunziro ndikuwonjezeka pang'onopang'ono kwa katundu: gawo loyamba (limatenga mphindi 10) linachitika kwa milungu iwiri, limapita ngati koyambirira. Kenako onjezani mphindi 15 ndikuphunzitsani kwa milungu itatu. Kenako anawonjezera ku maphunziro oyambirira, amene kumatenga mphindi 40, ndi kuchita, mpaka inu nokha mu mawonekedwe lalikulu pambuyo mimba.
Mawonekedwe:
- Cindy Crawford amapereka masewera olimbitsa thupi osavuta komanso osavuta. Ngakhale mutabadwa osasewera masewera, pulogalamuyi idzakhalapo kwa inu.
- Maphunzirowa amapereka kuwonjezereka kosalala kwa katundu: yambani ndi mphindi 10 patsiku ndi kupita ku ntchito zonse.
Coach akufuna kuyambitsa pulogalamu mkati mwa masiku 7 mutabereka. Iyi ndi nthawi yochepa kwambiri, choncho onetsetsani kuti mufunsane ndi dokotala ndikungoganizira momwe mukumvera.
Werengani zambiri za "New dimension"..
2. Tracy Anderson - Pambuyo pa Mimba
Tracy Anderson pa zomwe mwakumana nazo pakuchepetsa thupi mutakhala ndi pakati adapanganso pulogalamu ya amayi achichepere. Kulimbitsa thupi kwa mphindi 50 kudzakuthandizani kumangitsa minofu ya pamimba ndi kumbuyo ntchafu elasticity. Phunziroli limayenda pang'onopang'ono, ndikuyimba nyimbo zofewa, kotero kuphunzitsidwa kuchita kumakhala kosangalatsa. Zochitazo ndizosavuta komanso zolunjika, zovuta siziyenera kuwuka.
Mawonekedwe:
Phunziroli limatenga mphindi 50, ngati kuli kofunikira, ligawanitse magawo awiri kuti musawononge thupi lanu nthawi yomweyo.
- Tracy Anderson amapereka masewera olimbitsa thupi ogwira mtima, mapewa, ntchafu ndi matako ku minofu ya m'mimba ndi kumbuyo.
- Tracy sanafotokoze mwatsatanetsatane njira yochitira masewera olimbitsa thupi, chifukwa chake muyenera kusamala kuti muchite zonse molondola.
Werengani zambiri za Post Pregnancy Tracy Anderson…
3. Jillian Michaels - Woyamba Shred
Pulogalamuyi siyikudziyika yokha ngati yolimbitsa thupi pambuyo pobereka, komabe, kuchuluka kwa katundu ndikwabwino kwa amayi achichepere. Zochita zolimbitsa thupi zomwe zimachitika pang'onopang'ono, zidzakuthandizani kulimbikitsa minofu ya manja, mimba ndi ntchafu. Bwerezani zolimbitsa thupi kwa mtsikana yemwe akuwonetsa mawonekedwe osavuta a masewerawo, ndi pang'onopang'ono kulowa nawo masewera.
Mawonekedwe:
- Jillian Michaels amapereka zosankha zabwino kwambiri kunyumba yamasewera. Chifukwa chake, ndi pulogalamu yotsimikizika kuti ikutsogolerani ku cholinga chomwe mukufuna.
Pamodzi ndi masewera olimbitsa thupi a Jillian akugwira atsikana awiri: wina akuwonetsa mawonekedwe osavuta, enawo ovuta. Izi adzafewetsa kapena kusokoneza ntchitoyi.
- Pulogalamuyi imakhala ndi masewera olimbitsa thupi ambiri a minofu ya m'mimba. Samalani, makamaka ngati munachitidwa opaleshoni.
Werengani zambiri za "Beginner Shred"..
4. Body Balance kuchokera ku Les Mills
Body Balance ndi pulogalamu ya gulu la ophunzitsa a Les Mills, omwe adzakuthandizani kulimbikitsa minofu yomwe imakoka thupi ndikubweretsa mgwirizano m'maganizo. Body Balance ndi kuphatikiza yoga ndi Pilates, kotero kuti katunduyo adzakhala woyenera thupi lofooka. Pakuthamanga kosalekeza mudzachita masewera olimbitsa thupi osasunthika, kusinthasintha ndi kulimbikitsa minofu.
Mawonekedwe:
Maphunziro olimbitsa thupi amaphatikiza zinthu za yoga ndi Pilates ndipo amathandizira osati kungochepetsa thupi pambuyo pobereka, komanso kuthetsa nkhawa.
Maphunziro kumatenga mphindi 60, koma ngati n'koyenera akhoza kugawidwa mu maphunziro awiri theka la ola.
– Thupi Balance si njira yaikulu ya olimba pambuyo pobereka, koma pulogalamu imene mungachite pa mimba.
Kuti muwerenge zambiri za "Body Balance"..
Mbali yaikulu ya kulimbitsa thupi pambuyo pobereka ndi pang'onopang'ono ndi patsogolo. Osakakamiza kunyamula: yambani ndikuchita masewera olimbitsa thupi kwa mphindi 10-15 ndikuwonjezera nthawi yogwira ntchito.