Zamkatimu
Kwa amayi omwe ali muzochitika "zapadera" ndizofunika kukhalabe amphamvu, mphamvu ndi maganizo abwino kwa miyezi isanu ndi inayi. Izi zingathandize mavidiyo a yoga kwa amayi apakati: sizotetezeka kokha komanso zathanzi. Timapereka mapulogalamu 5 omwe mungayesere yoga kunyumba panthawi yomwe muli ndi pakati.
Makanema apamwamba a yoga kuti amayi apakati azisewera kunyumba
1. Yoga ndi Desi Bartlett
Yoga ya amayi apakati omwe ali ndi Desi Bartlett amatha kuonedwa ngati pulogalamu yofewa, yodekha komanso yopumula. Ndizoyenera kwa amayi amagulu onse olimbitsa thupi, ngakhale oyamba kumene. Mwina simudzamva kupsinjika kwamphamvu, koma adzamva kumasuka kuposa kale lililonse kayendedwe ndi asana. Phunziroli limatenga mphindi 45 ndipo lagawidwa m'magawo angapo, pomwe kusinkhasinkha, kuchita masewera olimbitsa thupi pansi kuchokera kuyimirira. Mbiri yabwino komanso nyimbo zaphokoso zimayenderana bwino ndi pulogalamuyi.
2. Yoga ndi Kristen Ical
Maphunzirowa ali ndi makalasi angapo osiyanasiyana. Yoyamba yovuta, toning, imatha mphindi 30 ndipo imaphatikizapo asanas amphamvu omwe angakuthandizeni kukulitsa mphamvu ndi kupirira kwanu. Seti yachiwiri, yopumula, imatha mphindi 15, ndi thandizo lake mudzaphunzitsidwa luso la kupuma kuti muchepetse ululu panthawi yobereka. Komanso, pulogalamu ya yoga iyi ya amayi apakati imaphatikizapo makalasi osiyana osinkhasinkha, kuchita masewera olimbitsa thupi opumira komanso seti atabereka.
3. Yoga ndi Nicole Croft
Mphunzitsi woyenerera Nicole Croft amaphunzitsa makalasi a yoga ku Oxford. Pulogalamu yake Buddha Bellies ili ndi makalasi atatu, kutalika kosiyana: mphindi 30, mphindi 40 ndi mphindi 55. Mukhoza kusankha osiyanasiyana ndi kuyamba kumutsatira pambuyo 14 milungu mimba. Nicole amalangiza kumvera thanzi lanu ndi pewani kuchita mopambanitsa panthawi yophunzitsa. Kuwombera kanema wa yoga pa mimba ndi Nicole Croft kunachitika ali ndi miyezi isanu ndi umodzi poyembekezera mwana wachitatu.
4. Yoga ndi Inna Vidgof
Pali mapulogalamu omwe amakonda alangizi aku Russia a yoga. Mphunzitsi wotchuka ku Vidgof adapanga zovuta zolimbitsa minofu, kuyenda kwa mafupa a m'chiuno, kusuntha bwino komanso kamvekedwe ka thupi lonse. Pochita izi mudzatha kukonzekera thupi lanu kubadwa kosavuta. Zovutazo zimakhala ndi magawo amphindi, a 3-4, kotero mutha kuzichita ngakhale pakati pa bizinesi yawo. Nthawi yonse ya pulogalamu ndi mphindi 40.
5. Yoga ndi Elena Ulmasova
Gulu lina la yoga kwa amayi apakati limapereka mphunzitsi waku Russia Elena Ulmasova. Pulogalamuyi imagawidwa m'magawo atatu: yoyamba, yachiwiri ndi yachitatu trimester. Maphunziro amatha mphindi 45. Elena akuwonetsa masewera olimbitsa thupi ndi asanas mwachitsanzo amayi apakati, akufotokozera mwatsatanetsatane njira yoyenera ya masewera olimbitsa thupi. Kwa makalasi muyenera Mat, mpando, mapilo ochepa ofewa, magulu othandizira apadera, komanso phunziro lomwe lingalowe m'malo mwa makinawo.
Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kuthetsa kupsinjika maganizo, kubweretsa mgwirizano m'maganizo, kukhala ndi thupi lolimba, kuphunzira kupuma moyenera komanso kukonzekera kubereka. Musanayambe maphunziro, onetsetsani funsani dokotala wanu kapena gynecologist.
Tikukulimbikitsani kuti muwerenge:
- Pulogalamu yolimbitsa thupi kwa amayi apakati Tracy Anderson
- Pulogalamuyi ndi Denise Austin woyembekezera: wocheperako komanso moyo wabwino