Zamkatimu
Pulogalamuyi Denise Austin ali ndi pakati adzakuthandizani kukhalabe wokwanira komanso wathanzi m'miyezi isanu ndi inayi yonse. Kutengera kulimbitsa thupi ndi njira yake, mudzakhala ndi mphamvu zambiri, thanzi labwino komanso chisangalalo chodabwitsa.
Kufotokozera kwa pulogalamu ya amayi apakati omwe ali ndi Denise Austin
Denise Austin wapanga njira yothandiza komanso yotetezeka yosungira munthu wochepa thupi nthawi yonse yoyembekezera. Mudzagwira ntchito yolimbitsa minofu, kuchita masewera olimbitsa thupi opepuka komanso kuphunzira kupuma koyenera. Zochita zonse zimasankhidwa potengera malingaliro a akatswiri azachikazi aku America, kotero iwo ali osati vuto kwa amayi apakati, komanso zothandiza. Mukamaliza kalasi mudzamva kutulutsa kwamphamvu ndi mphamvu, ndipo thanzi lanu lidzakhala bwino.
Pulogalamuyi imakhala ndi zolimbitsa thupi zotsatirazi:
1. Cardio Workout (Mphindi 20). Maphunziro kwa chitukuko cha mtima dongosolo amaganizira peculiarities onse magawo mimba. Mutha kunyamula kwa miyezi 9. Zochita zozikidwa pakuyenda mwachangu, ndi mayendedwe amphamvu, koma omasuka.
2. 1st-2nd Trimester Toning (20 mphindi). Kanemayu wachitatu muzichita pa 1 ndi 2 trimester ya bere. Mothandizidwa ndi masewera olimbitsa thupi a amayi apakati ochokera ku Denise Austin mumayang'ana kwambiri zolimba, kulimba kwa minofu, kusinthasintha, komanso momwe thupi lanu lilili.
3. 3 Trimester Toning (mphindi 20). Gawo ili ndi cholinga cha gawo lachitatu la mimba. Ndi izo, mumapulumutsa miyendo yamphamvu ndi kamvekedwe ka minofu ndipo idzagwiranso ntchito kumasula minofu ya kumbuyo ndi m'chiuno.
4. Kupumula ndi Kuzindikira Kwambiri (4 mphindi). Zochita kupuma zidzakuthandizani kulimbikitsa minofu ya pamimba ndi pachifuwa. Komanso kuphunzitsa kupuma koyenera panthawi yobereka.
5. Post Bounce-Back Workout (10 mphindi). Kulimbitsa thupi kwa bonasi kuti kuchitidwe pambuyo pobereka. Kuchita izi kukuthandizani kuti mupangitse minofu ya m'mimba. Denise amapereka maulendo angapo ochita masewera olimbitsa thupi m'chiuno, pamwamba ndi pamimba.
Kulimbitsa thupi kwa amayi apakati omwe ali ndi Matenda a Lia: moyenera komanso mosamala
Mphunzitsi sapereka malingaliro a momwe angagwiritsire ntchito pulogalamuyi. Pankhani imeneyi ndi bwino kuganizira thanzi lawo. Ngati n’kotheka, yesani kusinthana kwa aerobic ndi magwiridwe antchito. Pamakalasi mudzafunika zolemera zopepuka (1-1. 5 kg) ndi Mat pansi, mpando, mapilo angapo ang'onoang'ono ndi chopukutira. Mphunzitsiyo amafotokoza mwatsatanetsatane zochitika zonse, kotero simuyenera kukhala ndi zovuta pakukhazikitsa kwawo.
Mawonekedwe
ubwino:
1. Pulogalamu ya amayi apakati omwe ali ndi Denise Austin ikuthandizani kukhala ndi thanzi labwino komanso kukhalabe osamala thupi labwino kwambiri miyezi isanu ndi inayi.
2. Maphunzirowa amagawidwa kukhala aerobic ndi ntchito katundu. Mudzalimbitsa minofu, kuwongolera dongosolo lamtima ndikufulumizitsa kagayidwe kanu.
3. Zochita zonse zimasankhidwa motsatira malingaliro a American Institute of gynecology. Iwo ndi otetezeka ku thanzi lanu.
4. Maphunziro sapitirira mphindi 20. Izi zidzakuthandizani kuti musapitirire, kusunga nyonga ndi mphamvu.
5. Ngati mudzaphunzitsa thupi pa nthawi ya mimba, mudzakhala kosavuta kubwerera ku mawonekedwe ake abwino pambuyo pobereka.
6. Maphunzirowa ali ndi phunziro lomwe lingakuthandizeni kuphunzira njira yopuma bwino. Zidzathandiza panthawi yobereka.
Chofunika kudziwa:
1. Ngakhale zili zomveka komanso zotetezeka kwa amayi apakati, funsani dokotala.
2. Onetsetsani thanzi lanu mukakhala pantchito. Pakuti chizungulire, kufooka, zosasangalatsa zomverera ayenera kusiya ntchito.
Video Denise Austin woyembekezera:
Ngati mukufuna kuti thupi lanu likhale labwino pa nthawi yonse ya mimba, pulogalamuyi Denise Austin ndi yabwino pazifukwa izi. Simudzatero kokha khalani ochepa komanso wathanzi, komanso kusunga mphamvu kwa miyezi 9. Onaninso: Pulogalamu yolimbitsa thupi kwa amayi apakati Tracy Anderson.