Ukufaneleka ngesikhathi sokukhulelwa — kuyindlela eqinisekisiwe yokuzigcina usesimweni esihle futhi ube nempilo enhle phakathi nezinyanga eziyisishiyagalolunye zokukhulelwa. Sikunikeza ukujima okuhamba phambili nezinhlelo eziklanyelwe abesifazane abakhulelwe ngochwepheshe abahamba phambili emkhakheni wendlela yokuphila enempilo.
Ukuqeqeshwa kokufaneleka okungcono kakhulu kwabesifazane abakhulelwe
1. Tracy Anderson - Iphrojekthi Yokukhulelwa
UTracy unikeza uhla lokuzigcina ngisesimweni esihle somzimba ngesikhathi sokukhulelwa. Uhlelo lwevidiyo luqukethe izivivinyo eziyi-9, ngayinye ozoyenza phakathi nenyanga eyodwa. Umqeqeshi ubhekana nazo zonke izinguquko zomzimba ezenzeka emzimbeni wowesifazane izinyanga eziyisishiyagalolunye, futhi ngokusho kwabo, ukwakha amakilasi. Ukuqeqeshwa kuthatha imizuzu engama-35 kuye kwengama-50 ukuwenza uzodinga ama-dumbbell alula nesihlalo. UTracy Anderson ubonisa uhlelo ngokuhlangenwe nakho kwabo siqu: ngesikhathi sokuqopha, wayekhulelwe futhi.
Funda kabanzi mayelana neProjekthi Yokukhulelwa..
2. Isifo sikaLeah - Umzimba Wangaphambi Kokubeletha
Enye yezinhlelo ezijabulisa kakhulu futhi ezisebenzayo zokuqina ngesikhathi sokukhulelwa yenze iLeah Disease. Iqukethe ukujima oku-5 okuhlukene ukuze kwakhiwe isibalo esihle futhi kuqedwe izindawo eziyinkinga. Amaseshini athatha imizuzu eyi-15: ungazihlanganisa ngokwakho, futhi ungalandela ikhalenda esenziwe ngomumo evela kumqeqeshi. Ukuze uhlele udinga isihlalo kanye nama-dumbbells, izivivinyo eziningi zithathwe ku-Pilates nokuqeqeshwa kwe-ballet. U-Lia ukhombisa inkimbinkimbi esesimweni esikhethekile.
Funda kabanzi mayelana ne-Prenatal Physique..
3. UDenise Austin - Ukufaneleka ngesikhathi sokukhulelwa
U-Denise Austin udale uhlelo oluhlanganisa kokubili umthwalo we-aerobic namandla. Ukujima okulula kwe-cardio kuthatha imizuzu engu-20 futhi kulungele noma yikuphi ukukhulelwa. Ubude be-complex yamandla futhi yimizuzu engu-20, kodwa ivezwa ngezinhlobonhlobo ezimbili: ku-trimester yesibili neyesithathu. Ngaphezu kwalokho, uDenise ufakwe esifundweni esifushane sokuphefumula okulungile, okuzokusiza ukuthi uhambise kalula ukuzala. Emakilasini uzodinga ama-dumbbells, isihlalo, imicamelo ethile kanye nethawula. Kanye noDenise, uhlelo lubonisa amantombazane amabili akhulelwe.
Funda kabanzi mayelana no Denise Austin..
4. I-Tracey mallet - 3 ku-1
I-Tracey mallet inikeza ukufaneleka ngesikhathi sokukhulelwa, ngokusekelwe kwinhlanganisela ye-yoga nama-Pilates. Le phakheji izokusiza ukuqinisa imisipha nokufunda ukuphefumula okujulile okufanele. Lolu hlelo luqukethe izingxenye ezintathu: umzimba ophezulu, umzimba ophansi kanye nokuqiniswa kwe-corset yemisipha. Amakilasi aqhutshwa ngendlela ezolile elinganiselwe, uzogxila kwikhwalithi yokuzivocavoca, hhayi ubuningi. Ukuze uqeqeshe uzodinga ama-dumbbells, ithawula nemicamelo. Njengamakilasi ebhonasi ahlanganisa ukwelula nozakwenu.
Okuningi ngo-Tracy mallet..
5. USuzanne Bowen – Slim & Toned Prenatal Barre
USuzanne Bowen, omunye umpetha wokuqeqeshwa kwe-ballet usesungule isethi esebenzayo yokuzivocavoca kwabesifazane abakhulelwe. Uhlelo luqukethe yamavidiyo amathathu wemizuzu engama-20: ngomzimba ongaphezulu namagxolo emilenze nama-glutes namakilasi e-cardio. Ungashintshanisa amasegimenti noma uwahlanganise ndawonye ngokubona kwakho. USuzanne Bowen ezifundweni zabo usebenzisa izakhi ze-ballet, i-yoga ne-Pilates, ngakho ukuqeqeshwa kwakhe ngobumnene obuthambile. Emakilasini uzodinga isihlalo kanye nama-dumbbells alula.
Funda kabanzi mayelana no Slim & Toned Prenatal Barre..
6. I-Yoga ngesikhathi sokukhulelwa: izinketho zabaqeqeshi abahlukene
Enye yezinto ezinhle kakhulu zokuqina ngesikhathi sokukhulelwa i-yoga. Ngosizo lwayo uzoholela ekutheni ithoni ye-muscle, ithuthukise ukwelula inciphise i-cellulite futhi ihlehlise. Ngaphezu kwalokho, uzofunda ukuthi ungalawula kanjani ukuphefumula kwakho, okuzokwenza kube lula ukulethwa. Ukwenza i-yoga izinyanga eziyisishiyagalolunye, ususa ukucindezeleka, unciphise ingqondo yakho futhi ulethe imicabango ngokuhlelekile. Sikunikeza ukukhethwa kwamavidiyo e-yoga kwabesifazane abakhulelwe, lapho wonke umuntu angathola inketho efanelekile yokuqashwa.
Ukukhethwa kwamavidiyo e-yoga ekhwalithi ephezulu yabesifazane abakhulelwe..
Ungahlala ohlelweni olulodwa phakathi kwakho konke okunikezwayo, futhi ungahlanganisa ngokukhetha ukuqeqeshwa okufanele kakhulu. Ukufaneleka ngesikhathi sokukhulelwa kuyisihluthulelo inhlalakahle izinyanga eziyisishiyagalolunye kanye nesibalo esihle ngemva kokubeletha.
Bheka futhi: Uhlelo olunemininingwane yokuqeqeshwa ekhaya ngemva kokubeletha.