Kulimbitsa thupi pa nthawi ya mimba - ndi njira yotsimikizirika yodzisungira nokha mu mawonekedwe abwino ndikukhala ndi thanzi labwino m'miyezi isanu ndi inayi yoyembekezera. Timakupatsirani masewera olimbitsa thupi apamwamba kwambiri komanso mapulogalamu opangidwira amayi oyembekezera ndi akatswiri otsogola pankhani ya moyo wathanzi.
Maphunziro abwino kwambiri olimbitsa thupi kwa amayi apakati
1. Tracy Anderson - Ntchito Yoyembekezera Mimba
Tracy amapereka zosiyanasiyana kuti ndidzisungire bwino pathupi pa nthawi ya mimba. Pulogalamu yamakanema imakhala ndi zolimbitsa thupi 9, zomwe mudzazichita mkati mwa mwezi umodzi. Mphunzitsi amalankhula za kusintha konse kwa thupi komwe kumachitika ndi thupi la mkazi kwa miyezi isanu ndi inayi, ndipo molingana ndi iwo, akumanga makalasi. Maphunziro amatenga mphindi 35 mpaka 50 kuti muwachite mudzafunika ma dumbbells opepuka ndi mpando. Tracy Anderson akuwonetsa pulogalamu pazochitika zawo: panthawi yojambula, analinso ndi pakati.
Werengani zambiri za The Pregnancy Project..
2. Leah Matenda - Prenatal Thupi
Imodzi mwa mapulogalamu osangalatsa komanso ogwira mtima olimbitsa thupi pa nthawi ya mimba yapanga Leah Disease. Zimakhala ndi zolimbitsa thupi 5 zosiyanasiyana kuti apange chithunzi chokongola ndikuchotsa madera ovuta. Magawo amatha mphindi 15: mutha kuwaphatikiza pawokha, ndipo mutha kutsatira kalendala yopangidwa kale kuchokera kwa mphunzitsi. Kuti mupange pulogalamu muyenera mpando ndi ma dumbbells, masewera olimbitsa thupi ambiri amatengedwa kuchokera ku Pilates ndi maphunziro a ballet. Lia akuwonetsa zovuta kukhala muzochitika zapadera.
Werengani zambiri za Prenatal Physique..
3. Denise Austin - Kulimbitsa thupi pa nthawi ya mimba
Denise Austin wapanga pulogalamu yomwe imaphatikizapo onse aerobic ndi mphamvu katundu. Kulimbitsa thupi kosavuta kwa cardio kumatenga mphindi 20 ndipo ndi koyenera pa mimba iliyonse. Kutalika kwa mphamvu yamagetsi ndi mphindi 20, koma imaperekedwa mumitundu iwiri: ya trimester yoyamba yachiwiri ndi trimester yachitatu. Kuphatikiza apo, Denise adaphatikizidwa mu maphunziro afupiafupi a kupuma koyenera, zomwe zingakuthandizeni kuti musavutike kusuntha ntchito. Pamakalasi mudzafunika ma dumbbells, mpando, mapilo ndi thaulo. Pamodzi ndi Denise, pulogalamuyi ikuwonetsa atsikana apakati a 2.
Werengani zambiri za zovuta za Denise Austin..
4. Tracey mallet - 3 mu 1
Tracey mallet imapereka kulimbitsa thupi pa nthawi yapakati, kutengera kuphatikiza kwa yoga ndi Pilates. Phukusili lidzakuthandizani kulimbitsa minofu ndikuphunzira kupuma koyenera. Pulogalamuyi imakhala ndi magawo atatu: kumtunda kwa thupi, kutsika kwa thupi ndi kulimbitsa minofu ya corset. Makalasi amachitikira modekha kuyeza mayendedwe, mudzayang'ana kwambiri pamasewera olimbitsa thupi, osati kuchuluka. Kuti muphunzitse mudzafunika ma dumbbells, thaulo ndi mapilo. Monga makalasi a bonasi akuphatikizapo kutambasula ndi mnzanu.
More Tracy mallet..
5. Suzanne Bowen - Slim & Toned Prenatal Barre
Suzanne Bowen, katswiri wina wamaphunziro a ballet wakhazikitsanso masewera olimbitsa thupi kwa amayi apakati. Pulogalamuyi imakhala mavidiyo atatu a mphindi 20: kwa thupi lapamwamba ndi khungwa la miyendo ndi glutes ndi makalasi a cardio. Mutha kusintha magawo kapena kuwaphatikiza palimodzi mwakufuna kwanu. Suzanne Bowen m'maphunziro awo amagwiritsa ntchito zinthu kuchokera ku ballet, yoga ndi Pilates, kotero maphunziro ake mofatsa mofewa. Pamakalasi mudzafunika mpando ndi ma dumbbells opepuka.
Werengani zambiri za Slim & Toned Prenatal Barre..
6. Yoga pa nthawi ya mimba: zosankha za makosi osiyanasiyana
Chimodzi mwazolimbitsa thupi pa nthawi ya mimba ndi yoga. Ndi chithandizo chake, mutha kuyambitsa kamvekedwe ka minofu, kuwongolera kutambasula kumachepetsa cellulite ndi kufota. Kuonjezera apo, muphunzira momwe mungasamalire kupuma kwanu, zomwe zidzakuthandizira kuti mupereke mosavuta. Kuchita yoga kwa miyezi isanu ndi inayi, mumachotsa kupsinjika, kukhazika mtima pansi ndikubweretsa malingaliro mwadongosolo. Tikukupatsirani mavidiyo a yoga a amayi apakati, omwe aliyense angapeze njira yoyenera yogwirira ntchito.
Makanema apamwamba a yoga a amayi apakati..
Mutha kukhala pa pulogalamu imodzi mwa zonse zoperekedwa, ndipo mutha kuphatikiza posankha maphunziro oyenera kwambiri. Kulimbitsa thupi pa nthawi ya mimba ndi chinsinsi bwino kwa miyezi isanu ndi inayi ndi chithunzi chokongola pambuyo pobereka.
Onaninso: Mwatsatanetsatane pulogalamu yophunzitsira kunyumba pambuyo pobereka.