Kulimbitsa thupi kwa amayi apakati omwe ali ndi Matenda lia: motetezeka komanso moyenera

Kulimbitsa thupi kwa amayi apakati, ngati kumamuyandikira mosamala kwambiri, kudzakuthandizani kukhala ndi thanzi labwino m'miyezi isanu ndi inayi. Mphunzitsi wotchuka Leah Matenda akupereka pulogalamu yokwanira, yotetezeka komanso yothandiza kwa amayi apakati.

Kufotokozera kulimbitsa thupi kwa oyembekezera ndi Leah Disease

Matenda a Leah adadziwika pambuyo pa kutulutsidwa kwa mapulogalamu a Barney Ballet Body, omwe mungathe kumanga thupi lachikazi komanso lachikazi. Mu 2014 Leah adapanga pulogalamu yolimbitsa thupi kwa amayi apakati: Prenatal Physique. Ndi zovuta zolimbitsa thupi zotetezeka zomwe zingakuthandizeni kukhala bwino mu trimesters onse atatu a mimba. Kuchita masewera olimbitsa thupi nthawi zonse sikudzangopangitsa kuti thupi lanu likhale losavuta komanso lochepetsetsa, komanso limapangitsa kuti mukhale ndi thanzi komanso maganizo.

Pulogalamu yolimbitsa thupi kwa amayi apakati ndi Leah Disease imakhala ndi 7 vidiyo. Magawo onse amatha mphindi 15 (kupatula kutentha, kumatenga mphindi zisanu), koma ngakhale pakanthawi kochepa mukumva kulemedwa bwino kwa thupi:

• Kutentha (Kutentha). Gawo lirilonse liyenera kuyamba ndi masewera olimbitsa thupi. Kulimbitsa thupi mu pulogalamuyi kumatenga mphindi 5 ndipo kuphatikizika kwamayendedwe osangalatsa omwe angatenthetse thupi lanu.
• Chojambula chapamwamba cha Cardio (Upper mbali wa thupi). Kuchita masewera olimbitsa thupi ndi ma dumbbells a minofu ya pachifuwa, mapewa ndi manja. Imachitidwa mwachangu kwambiri. Mofanana ndi masewera olimbitsa thupi chapamwamba Lia kumafuna rhythmic masitepe kusintha maphunziro Mwachangu.
• Upper Body Mat Work (Pamwamba pa Mat). Zochita zonse zimachitidwa pansi. Mphunzitsi waphatikizapo zingwe zambiri zosiyana zophunzirira gawo lapamwamba la thupi.
• Chojambula cham'munsi (m'munsi mbali wa thupi). Kuphunzitsa ndi ma dumbbells a minofu ya ntchafu ndi matako. Zosintha zambiri za mapapo ndi ma squats. Pamakalasi mudzafunika mpando ngati chothandizira.
• Lower Body Barre (Barna maphunziro a theka lapansi). Ndi kanemayu mudzagwira ntchito kumunsi kwa thupi ndi masewera apamwamba a barname kuchokera ku ballet ndi masewera olimbitsa thupi.
• Prenatal Core (core Minofu). Zolimbitsa thupi zotetezeka zamsana ndi pamimba. Zochita zolimbitsa thupi zonse zimachitika pa Mat mulingo wabata.
• Kutambasula Asanabereke (Kutambasula). Kutambasula kofewa kwa thupi lonse.

Pulogalamuyi ikupereka ma chart awiri olimbitsa thupi: imodzi kwa oyamba kumene ndi ina ya iwo omwe ali otanganidwa kwambiri ndi masewera olimbitsa thupi asanatenge mimba. Kuchita molingana ndi dongosolo lofunikira 6 pa sabata; aliyense dongosolo maphunziro zikuphatikizapo 3 misinkhu zovuta. Mutha kusintha ndandanda podzipangira nokha kukhala yabwino momwe mungathere. Mutha, mwangozi, kuwonjezera makalasi ndi Tracy Anderson, yemwe wapanganso makalasi olimba a amayi apakati: Kulimbitsa thupi kwa amayi apakati Tracy Anderson.

Malangizo ochokera ku Leah Disease pa kukhala olimba pa nthawi ya mimba

1. Musanayambe chibwenzi, onetsetsani kukaonana ndi dokotala.

2. Ngati mukuchita masewera olimbitsa thupi musanatenge mimba, tsatirani ndondomeko yophunzitsira oyamba kumene.

3. Ngati poyamba mudzakhala wovuta kuti mukhale ndi moyo mphindi 15 zonse za maphunziro, musadandaule. Ndi bwino kuwonjezera nthawi pang'onopang'ono.

4. Leah akukulimbikitsani kuti muzizichita nthawi zonse chitani masewera olimbitsa thupi opepuka a cardio. Izi zitha kukhala kuyenda, kusambira, kupalasa njinga kapena aerobics yosavuta. Yesani kupewa kukhudzana ndi masewera kwambiri, kumene kugwa kotheka. Simuyeneranso kuchita nawo mapulogalamu othamanga, pomwe kudumpha ndikuyenda mwachangu.

5. Siyani kuchita masewera olimbitsa thupi ngati munayamba chizungulire, kupuma movutikira, mutu kapena kupweteka pachifuwa.

6. Valani bra yothandizira panthawi yolimbitsa thupi.

7. Imwani madzi ambiri musanayambe, mkati ndi pambuyo pa kalasi kuti mupewe kutaya madzi m'thupi ndi kutentha kwambiri.

8. Ngati panthawi yochita masewera olimbitsa thupi muyenera kupuma - chitani! Ingoyimitsani, kupuma, kupuma ndikupitiriza kuchita.

9. Magulu onse yambani ndi kutentha.

10. Pitani ku gawo lotsatira la zovuta pokhapokha mukulimbana ndi momwe mulili panopa. Mu trimester yachitatu ndi kuchepetsa katundu.

Ngati mukuganiza kuti nyumba masewero olimbitsa thupi mungachite pa mimba, ndiye yesani pulogalamu LII Matenda. Kulimbitsa thupi kwakanthawi kochepa koma kogwira mtima kumakutsimikizirani thanzi labwino, mawonekedwe owonda, minofu yamphamvu komanso kaimidwe kabwino.

Onaninso: Kulimbitsa thupi kogwira mtima kwa amayi apakati ochokera ku Suzanne Bowen.