Ukuzivocavoca kwabesifazane abakhulelwe abavela eSuzanne Bowen yithuba elihle kakhulu lokuthola ukwakheka okuphelele, noma ngabe usesimweni esikhethekile. Ukuvivinya umzimba okuyinkimbinkimbi yi-Slim & Toned Prenatal Barre kuzothuthukisa isibalo sakho futhi kuthuthukise ikhwalithi yomzimba.
Incazelo yohlelo uSuzanne Bowen wabesifazane abakhulelwe
USuzanne Bowen usungule ukujima okuhle okuphumelelayo kwabesifazane abakhulelwe: I-Slim & Toned Prenatal Barre. Lolu hlelo lubandakanya izivivinyo ezisuselwa kuzakhi ze-aerobics, i-yoga ne-ballet ukudala umzimba oqinile, oqinile, onomusa, futhi oguquguqukayo. Ngenxa yendlela ekhethekile evela kwaSuzanne, ngeke uhlale amathoni kuphela ngesikhathi sokukhulelwa, kodwa uzobuya umumo ngemuva kokuzalwa kwengane.
Lolu hlelo luqukethe izingxenye eziningi, ezenzelwe ukwehlukanisa izindawo ezinenkinga yabesifazane:
- Umzimba Ophezulu Omncane ne-Core (Imizuzu eyi-19). Ingxenye yokuqala yekilasi isebenza ngama-dumbbells: uzokwenza izivivinyo zezingalo namahlombe. Esiwombeni sesibili uzothola uhla lokuqinisa imisipha yomzimba ku-Mat.
- Ncika Ngaphansi umzimba (Imizuzu engama-20). Ukuzivocavoca okusebenzayo kwemilenze nezinqe ngesitayela se-ballet. Uzodinga isihlalo njenge-prop.
- I-Cardio Ukubaza (Imizuzu engama-22). Lokhu akuyona inqubo yakho ejwayelekile yokuzivocavoca umzimba, futhi kunalokho kuyinkimbinkimbi yemilenze egijima ngejubane elisheshayo. Ukwenza kusebenze imisipha emathangeni, ukwandisa umfutho wokuzivocavoca umzimba kwakho futhi ushise amakhalori aphezulu.
- Ukunwebeka Okuqondanisiwe (Imizuzu engu-9). Isifundo sokwelula yonke imisipha yomzimba. Qaphela lapho wenza lezi zivivinyo, ngoba ngesikhathi sokukhulelwa kwandisa ingozi yokulimaza amalunga akho. Ungenzi ukunyakaza okungazelelwe, ukunweba kufanele kube lula kakhulu.
Emakilasini uzodinga i-dumbbells ekhanyayo (1-1. 5 kg) neMat. Ungaqeqesha nsuku zonke imizuzu engama-30 (engxenyeni ehlukile yendawo enenkinga + yokwelula) noma wenze kusuka engxenyeni engu-2-3, uma unamandla. Kepha nezikhathi zansuku zonke zehhafu yehora zizokwanela zigcine usesimweni esikahle izinyanga eziyisishiyagalolunye. Ukuzivocavoca ngeBarre Sren & Toned Prenatal Barre ekhulelwe kufanelekile ngokufanayo kubo bobabili abafundi abaqalayo nabanolwazi.
Funda kabanzi mayelana nohlelo lwabesifazane abakhulelwe: Maternity Active with Autumn Calabrese.
Lolu hlelo lulungele lokho okubizwa nge- “trimester yesine,” okungukuthi, ukubuyisela isimo ngemuva kokubeletha. Uma uqeqesha ngesikhathi sokukhulelwa, bese uphinda izinhlobo zokuzivocavoca eziguquliwe ezikhonjiswe nguzakwethu uSuzanne Bowen. Ukubuyisela isibalo ngemuva kokubeletha, ungalandela izivivinyo ezisezingeni eliphakeme, kanye noSuzanne.
Izinzuzo zohlelo:
1. Uhlelo ngokuphelele iphephile futhi isebenza kahle kwabesifazane ngesikhathi sokukhulelwa. Umthwalo omnene, izivivinyo ezitholakalayo kanye nendlela edidiyelwe kuzokusiza ugcine isibalo esihle izinyanga eziyi-9.
2. Ukuzivocavoca kwabesifazane abakhulelwe abavela eSuzanne Bowen kuzokusiza ekuthuthukiseni zonke izindawo eziyinkinga zomzimba: izingalo, isisu, amathanga, izinqa. Akunabungozi enganeni yesikhathi esizayo ozokwenza umumo wakho uphelele.
3. Izifundo zihlukaniswe izigaba zemizuzu engama-20, ngakho-ke uzoba nethuba lokukhetha ubude besifundo ngokuya ngempilo ngenkathi ukhulelwe.
4. Uhlelo luphephile kumajoyinti. Ngoba amakilasi asuselwa kuzakhi ze-yoga ne-ballet, ungahamba ungafake zicathulo.
5. Ukuvivinya umzimba njalo ngesikhathi sokukhulelwa unomphumela omuhle hhayi kuphela ekhwalithi yomzimba, kodwa nakwimpilo. Uzojabula futhi ube nomfutho, futhi eziningi zezimpawu ezingathandeki zokukhulelwa zizokudlula.
6. Ukuzivocavoca okuqoqwe eSuzanne Bowen yakho eyinkimbinkimbi, kugxile ekwehliseni isisindo futhi kwakha amafomu amancane amahle.
7. Ngaphezu kwama-dumbbells akhanyayo, i-inventory eyengeziwe ongayidingi.
Ukuzivocavoca ngokukhulelwa uSuzanne Bowen kufanelekile kulabo abangajwayele ukwenza ezemidlalo, nalabo abangaziqhayisa ngesipiliyoni sokuqina komzimba. Umkhuba ojwayelekile walesi sakhiwo kuzokuvumela ukuthi ugcine umzimba omuhle, yize ukhulelwe.
Bheka futhi: ukukhethwa kwezinhlelo ezinhle kakhulu zokuqina kwabesifazane abakhulelwe.