Ukufaneleka kwabesifazane abakhulelwe abane-Disease lia: ngokuphepha nangempumelelo

Ukuqina kwabesifazane abakhulelwe, uma kuthintwa kuye ngokunakekela okukhulu, kuzokusiza ube nempilo ephelele kuzo zonke izinyanga eziyisishiyagalolunye. Umqeqeshi odumile uLeah Disease unikeza uhlelo olunzulu, oluphephile nolusebenzayo kwabesifazane abakhulelwe.

Ukufaneleka for okhulelwe Leah Izifo

Isifo sikaLeah saba nodumo ngemuva kokukhishwa kwezinhlelo zeBarney Ballet Body, ongazakha kalula umzimba onamathoni nowesifazane. Ngo-2014 uLeah udale uhlelo lokuqina kwabesifazane abakhulelwe: iPrenatal Physique. Ingabe ukusebenzisa okuphephile okuyinkimbinkimbi okuzokusiza ukuhlala usesimweni esihle phakathi nawo wonke ama-trimesters amathathu okukhulelwa. Ukuvivinya umzimba njalo ngeke nje kwenze umzimba wakho ube mnandi futhi ube mncane, kodwa futhi kuthuthukise impilo nemizwelo.

Uhlelo lokuqina kwabesifazane abakhulelwe ngesifo sikaLeah siqukethe 7 ividiyo. Zonke izikhathi zihlala imizuzu engu-15 (ngaphandle kokuzifudumeza, ihlala imizuzu engu-5), kepha nangesikhathi esifushane kangaka uzozwa umthwalo omuhle emzimbeni:

  • Ukuzifudumeza (Ukuzifudumeza). Isikhathi ngasinye kufanele siqale ngokuzivocavoca umzimba. Ukuzivocavoca ohlelweni kuthatha imizuzu engu-5 futhi kuyinhlanganisela yokunyakaza okunesigqi okuzofudumeza umzimba wakho.
  • Isithombe esingaphezulu se-Cardio Sculpt (Okuphezulu okuyingxenye lomzimba). Ukuzivocavoca nge-dumbbells yemisipha yesifuba, amahlombe nezingalo. Yenziwa ngejubane elinamandla. Ngokufana nokuzivocavoca komzimba ongaphezulu we-lia kufaka izinyathelo ezinesigqi sokuthuthukisa ukusebenza kahle koqeqesho.
  • Umsebenzi Womzimba Ophezulu (Phezulu Kwemethi). Zonke izivivinyo zenziwa phansi. Umqeqeshi ufake imichilo eminingi ehlukene yokufunda ingxenye ephezulu yomzimba.
  • Ukuqoshwa komzimba okuphansi (aphansi okuyingxenye lomzimba). Ukuziqeqeshela ama-dumbbells emisipha yamathanga nezinqe. Ukuguqulwa okuningi kwamaphaphu nezikwele. Emakilasini uzodinga isihlalo njenge-prop.
  • I-Lower Body Barre (ukuqeqeshwa kweBarna kwengxenye engezansi). Ngale vidiyo uzosebenza engxenyeni engezansi yomzimba ngokuzivocavoca okudala kwe-barname kusuka ku-ballet naku-gymnastics.
  • I-Prenatal Core (imisipha eyinhloko). Ukuzivocavoca okuphephile emhlane nasesiswini. Zonke izivivinyo zenziwa kuMat ngesilinganiso esilinganisiwe esizolile.
  • Ukwelulwa Kwangaphambi Kokubeletha (Ukwelula). Ukwelula okuthambile kuwo wonke umzimba.

Uhlelo luhlinzeka ukusebenzisa amashadi amabili: eyodwa yabaqalayo futhi eyodwa yalabo abazibandakanya ngokuzikhandla ngaphambi kokukhulelwa. Ukwenza ngokohlelo oludingekayo izikhathi eziyi-6 ngeviki; uhlelo ngalunye lokuqeqesha lubandakanya 3 amazinga obunzima. Ungaguqula isheduli ngokuzenzela wena ngokunethezeka ngangokunokwenzeka. Ngeshwa, ungangeza amakilasi noTracy Anderson, naye othuthukise uhla lwamakilasi wokuzivocavoca kwabesifazane abakhulelwe: Uhlelo lokuqina kwabesifazane abakhulelwe uTracy Anderson.

Amathiphu avela kuLeah Disease ngokuqina ngesikhathi sokukhulelwa

1. Ngaphambi kokuba uqale ukuzibandakanya, qiniseka ukuthi uthintane nodokotela wakho.

2. Uma uzibandakanya nokuqina ngaphambi kokukhulelwa, landela uhlelo lokuqeqesha lwabaqalayo.

3. Uma ekuqaleni uzoba nzima ukusinda yonke imizuzu engu-15 yokuqeqeshwa, ungakhathazeki. Kungcono ukwandisa kancane kancane isikhathi.

4. ULeah uncoma ukuthi uhlale njalo yenza okunye ukusebenza okulula kwe-cardio. Lokhu kungaba ukuhamba, ukubhukuda, ukuhamba ngebhayisikili noma i-aerobics elula. Zama ukugwema ukuxhumana nemidlalo eyedlulele, lapho kungenzeka khona ukuwa. Akufanele futhi uhlanganyele ezinhlelweni ezisheshisiwe, lapho ukweqa okuningi nokunyakaza okusheshayo.

5. Yeka ukuzivocavoca umzimba uma uqale isiyezi, ukuphefumula kanzima, ikhanda elibuhlungu noma ubuhlungu besifuba.

6. Gqoka ubhodisi osizayo ngesikhathi sokuzivocavoca umzimba.

7. Phuza amanzi amaningi ngaphambi, ngesikhathi nangemva kwekilasi ukuvimbela ukoma nokushisa ngokweqile.

8. Uma ngesikhathi sokuzivocavoca umzimba udinga ukuthatha ikhefu - kwenze! Mane ume, uthathe umoya, uthathe ikhefu bese uqhubeka nokwenza.

9. Zonke izigaba qala ngokuzifudumeza.

10. Iya ezingeni elilandelayo lobunzima kuphela uma ulwela ukubhekana nezinga lamanje. Ku-trimester yesithathu ukunciphisa umthwalo.

I-Fit and Sleek Phrenatal Physique noLeah Sarago Preview

Uma ucabanga ukuthi ijimu yasekhaya ungayenza ngesikhathi ukhulelwe, bese uzama uhlelo LII Izifo. Ukuzivocavoca okufishane kepha okusebenzayo kakhulu kukuqinisekisa impilo enhle, ukuma okuncane, imisipha eqinile nokuma kahle komzimba.

Bheka futhi: Ukusebenza okuyinkimbinkimbi kwabesifazane abakhulelwe abavela eSuzanne Bowen.

shiya impendulo