Ukuqina kwabesifazane abakhulelwe kudinga indlela ekhethekile: idinga ukuthi ingabi yekhwalithi ephezulu kuphela kepha futhi iphephe. UTracy Anderson usethuthukile izivivinyo ezikhethekile zabesifazane abakhulelwe ezisiza ukugcina ifomu elihle ngaphambi nangemva kokubeletha.
Ku-The Pregnancy Project babambe iqhaza izinkanyezi ezidumile ezinjengoGwyneth Paltrow's noMolly Sims, bechaza izindaba zabo zokukhulelwa. Ividiyo enezingxoxo zabo, kanye namanye amaklayenti, uTracy naye wanamathela kulolu hlelo. Ngaphezu kwalokho, isifundo sokuqina sihlanganisa imibono yodokotela nabanye ochwepheshe bokuqina kwabesifazane abakhulelwe.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Ukuzivocavoca ngeTABATA: amasethi ayi-10 wokuzivocavoca okwehlisa isisindo
- Ukuzivocavoca okungu-20 okuhle kakhulu kwezingalo ezincanyana
- Ukugijima ekuseni: ukusetshenziswa nokusebenza kahle kanye nemithetho eyisisekelo
- Ukuqeqeshwa kwamandla kwabesifazane: uhlelo + lokuzivocavoca
- Ukuzivocavoca ibhayisikili: ubuhle nobubi, ukusebenza ngokuncipha
- Ukuhlaselwa: kungani sidinga izinketho ezingama- + 20
- Konke mayelana ne-crossfit: okuhle, ingozi, ukuzivocavoca umzimba
- Ukwehlisa kanjani okhalweni: amathiphu nokuzivocavoca umzimba
- Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting
Ukuqina kwabesifazane abakhulelwe uTracy Anderson
Ngesikhathi ngikhulelwe okokuqala ngina-22, uTracy Anderson wazuza cishe ama-30 kg, futhi waba nobunzima obukhulu bokwenza umzimba wakho ulingane futhi ube mncane. Ngakho-ke, ngesikhathi sokukhulelwa kwesibili eneminyaka engama-37 wanquma ukuzondla ngisesimweni sazo zonke izinyanga eziyi-9. Futhi umphumela awuzange ufike isikhathi eside: ekukhulelweni konke uTracy wayenakho okuncane okungaphansi kuka-15 kg futhi wabuyela esimeni sakhe sangaphambili (futhi ikakhulukazi esikhunjeni) emasontweni ayi-11 nje kuphela ngemuva kokubeletha! Emasontweni okuqala ayi-6 ubengabandakanyeki kunoma yikuphi ukuqina komzimba. Njengoba wayezibona njengoTracy, ngoba umzimba wakhe wawuzilungiselele ngokomzimba, ukwehla kwesisindo kwanikezwa kalula.
Futhi uyajabula ukwabelana ngokuqina kwakhe okuzenzela abesifazane abakhulelwe. Iphrojekthi Yokukhulelwa inezikhathi zokuqeqeshwa eziyi-9: iseshini eyodwa yenyanga ngayinye yokukhulelwa. UTracy Anderson ubheka izinguquko emzimbeni wowesifazane okhulelwe, futhi ngokuhambisana nalokhu kwakha ukuzivocavoca umzimba kwakho. Onke amakilasi athatha imizuzu engama-35 kuye kwengama-50, futhi asezingeni eliphansi, elilinganiselayo. Ukuzivocavoca umzimba uzodinga isihlalo esizinzile nama-dumbbells akhanyayo (0.5-1.5 kg).
Lokhu kuxakeka kokuzivocavoca kwabesifazane abakhulelwe akubandakanyi ukweqa noma okunye ukuvivinya umzimba: ukuzivocavoca okusebenzayo kokuthuthuka kwemisipha. Njengokwelulekwa yimina kumqeqeshi ukuthi anqume ukuthi ukufaka noma cha ukufaka i-cardio Workout ohlelweni lwakho lokuqina, kufanele ulalele umzimba wakho. Isibonelo, uTracy ukugweme umthwalo wenhliziyo ngesikhathi sokukhulelwa, ngoba lokhu kunomthelela omubi empilweni yakhe.
Amavidiyo ayi-10 wabesifazane abakhulelwe abavela ku-Amy BodyFit
Izinzuzo zohlelo:
- Okuhlanganiswa okuhle kakhulu kohlelo - yilokho uTracy aqhamuka nakho inyanga ngayinye yokukhulelwa okuyimfihlo. Wabheka zonke izici zomzimba ngalesi sikhathi esikhethekile futhi wenza uhlelo olugcwele, olwenzelwe zonke izinyanga eziyi-9.
- Onke amakilasi abanjwa ngejubane elilinganisiwe, akukho ukugijimela, ukugxila okugcwele kokuzivocavoca umzimba.
- UTracy Anderson waqopha uhlelo ngesikhathi esesikhundleni. Wakha inqubo kuphela ngokwazi kwabo kokukhulelwa okubili.
- Ngaphambi kokudala ukuqina kwabesifazane abakhulelwe, umqeqeshi wenze ucwaningo emkhakheni wokwakha imisipha emincane eyisihluthulelo se-patanatomy yomzimba omncane kwabesifazane. Wenza ukuzivocavoca okunjalo, lapho kusebenza khona imisipha emikhulu nemincane.
- Uzoqinisa imisipha yakho izinyanga eziyi-9, bese uzokwazi ukubuyisa isimo sayo kalula ngemuva kokubeletha.
- Lokhu kungenye yezinhlelo ezimbalwa eziphelele ezenzelwe abesifazane abakhulelwe. E-US Iphrojekthi Yokukhulelwa ibe yimpumelelo enkulu.
- Ngendlela, uTracy unesakhiwo esihle sokuzivocavoca ngemuva kokubeletha: Ukuqina kwangemva kokubeletha noTracy Anderson
bawo:
- UTracy Anderson uphawula ngokuzivocavoca okumbalwa kakhulu, ethembele ekunakekelweni nguwe lapho ubuka ividiyo. Qaphela, ngoba ukuzivocavoca umzimba kubaluleke kakhulu, ikakhulukazi uma kukhulunywa ngokuqina kwabesifazane abakhulelwe.
- Kulabo abangakaze badlale imidlalo ngaphambi kokukhulelwa, lolu hlelo luyinkimbinkimbi impela. Lapho idalwa kwakucatshangwa ukuthi unokuqeqeshwa okuncane.
- Inyanga yonke inikezwa iseshini eyodwa yokuqeqesha, ngakho-ke amakilasi aqinile ahlukahlukene akudingeki ukuthi alinde.
Uma unendaba nesibalo sakho nempilo ngesikhathi ukhulelwe, khona-ke naka ukujima noTracy Anderson. Ikhwalithi, ukuqeqeshwa okuphephile kwawo wonke umzimba kuzokusiza ukuthi ugcine ukwakheka okuhle ngesikhathi sokukhulelwa nangemva kokubeletha.
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu