Okuqukethwe
Uhlelo lokuzivocavoca ngemuva kokubeletha kufanele luhlangabezane nalezi zidingo ezilandelayo: be iphephile, imnene futhi iyasebenza. Ungaphoqeleli umthwalo - umfutho wokuqeqeshwa kufanele ukhuphuke kancane kancane. Sikunikeza uhlelo olunzima lokuqeqesha ngemuva kokulethwa ekhaya ngabaqeqeshi abahamba phambili emhlabeni.
Ngaphambi kokuqeqeshwa qiniseka ukuthi uthintane nodokotela wakho. Ngokuya ngezincomo ezijwayelekile zokuqala ukuqeqeshwa ngemuva kokubeletha kungenzeka hhayi ngaphambi kwezinyanga ezimbili. Kodwa-ke, icala ngalinye ngawodwana, ngakho-ke kungcono ukuxhumana nodokotela.
Kuzixhumanisi, uzokwazi ukuqhubeka nencazelo eningiliziwe yezinhlelo (izixhumanisi ezivulekile ewindini elisha).
Uhlelo lokuzivocavoca ngemuva kokubeletha
1-2 ngenyanga
Okunye ukuqeqeshwa okungabizi kakhulu ngemuva kokubeletha kuyinto entsha noCindy Crawford. Kungakho kungcono futhi ukuqala amakilasi okuzivocavoca omama abasebasha. Uhlelo uCindy Crawford luqukethe izingxenye ezintathu, okumele ziphothulwe kungakapheli izinyanga ezimbili. Qeqesha ama-2-4 amahlandla ngeviki ngenyanga yokuqala nezikhathi ezi-5-5 ngeviki ngenyanga yesibili yamakilasi:
- Isonto eli-1-2: ingxenye 1
- Isonto eli-3-4: ingxenye 2
- Isonto 5: ingxenye 1 + ingxenye 2
- Isonto eli-6-7: ingxenye 3
- Isonto 8: ingxenye 2 + ingxenye 3
Inyanga ye-3-4
Ngemuva kokuqeqeshwa noCindy Crawford, ungaqhubeka nokuningi ukuzivocavoca okukhulu nokuxakile noTracy Anderson. Usekhiphe izinhlelo ezimbili zabomama abasebancane: Pregancy Post-1 nePost Pregancy-2. Ukuze usebenze kahle kakhulu, kungcono ukushintsha phakathi kwazo zombili izakhiwo, ikakhulukazi ngemuva kwezinyanga ezimbili zokuzivocavoca umzimba, umzimba wakho uzobe usulungele umthwalo onjalo.
UTracy Anderson unikela ngokuzivocavoca okusebenzayo, kepha okwehliseni isisindo ofuna ukukufaka ohlelweni lokuqeqesha ngemuva kokuzalwa futhi ukuvivinya umzimba. Sincoma ukuthi ukhethe lezi zinhloso zokuhamba amamayela noLeslie Sansone. Ukuhamba kahle ekhaya kuzokusiza ukuthi ushise ama-calories futhi wehle nesisindo. Ungaqala kanjani uLeslie Sansone funda lapha.
Ngakho-ke, isifundo senyanga engu-3-4 ngokuya ngohlelo olulandelayo:
- PN: UTracy Anderson - Thumela Ukukhulelwa 1
- W: Ukuhamba noLeslie Sanson
- I-CP: UTracy Anderson - Ukukhulelwa Okuthunyelwe 2
- THU: kuvaliwe
- I-FRI: UTracy Anderson - Thumela Ukukhulelwa 1
- SAT: Ukuhamba noLeslie Sansone.
- Ilanga: UTracy Anderson - Thumela Ukukhulelwa 2
inyanga 5
Ngemuva kwezinyanga ezi-4 zokuqeqeshwa uzobe usulungele ukudlulela ezinhlelweni zendabuko zokuzilolonga ezizosiza ukuletha umzimba wakho esimweni. Kunconywa ukuthi ukhethe okuyinkimbinkimbi uJillian Michaels "Slim figure 30 days". Ngenxa yobuchule bokuhlanganisa amandla nokuvivinya umzimba nge-aerobic ungancipha futhi uthuthukise isibalo sakho.
Uma umthwalo ubonakala unganele, zama ukungeza okunye ukusebenzisa noJillian ukufeza imiphumela eshesha kakhulu: Konke ukusebenza noJillian Michaels.
Inyanga ye-6-8
Ekugcineni, siphakamisa ukuthi ulungise umphumela wohlelo lokuzivocavoca ngemuva kokubeletha, ube nemizimba eyi “Revolution Revolution” efanelekile. Lokhu kungenye yezinto ezinhle kakhulu izakhiwo ezithandwayo benoJillian Michaels. Okwezinyanga ezi-3 futhi ngaleso sikhathi uwushintsha ngokuphelele umzimba wakho. Uhlelo alunaso isikhathi sokubhoreka ukuze uthuthukise njalo ubunzima be-videotronik kuzokuvumela ukuthi uhlale usesimweni esihle.
Lolu hlelo lokuzivocavoca lwezinyanga eziyi-8 ngemuva kokubeletha lukunika ithuba lokuletha imizimba yabo esimweni esifanelekile. Kodwa-ke, kubalulekile ukuqonda ukuthi lolu hlelo luyinkomba futhi lungaphezulu Ukweluleka ngokwemvelo. Ungayithuthukisa wedwa: uma unemibono ethokozisayo, sicela ubhale ngakho kumazwana abekwe ku-athikili.
Funda futhi: Iziteshi eziyi-10 ezidumile ze-youtube ngokuqina ekhaya ngesiRussia.