Shirin motsa jiki bayan haihuwa ya kamata ya cika waɗannan buƙatun: zama lafiya, m da tasiri. Kada ku tilasta-load - tsananin horo ya kamata ya karu a hankali. Muna ba ku tsarin horo mai tsauri bayan isar da gida ta manyan kociyoyin duniya.
Kafin horon tabbatar da tuntubar likitan ku. Bisa ga Janar shawarwari don fara horo bayan haihuwa yana yiwuwa bai wuce watanni biyu ba. Duk da haka, kowane shari'ar mutum ne, don haka yana da kyau a tuntuɓi gwani.
A kan hanyoyin haɗin yanar gizon, za ku iya ci gaba zuwa cikakken bayanin shirye-shiryen (hanyoyin buɗewa a cikin sabon taga).
Shirin motsa jiki bayan haihuwa
1-2 a wata
Ɗayan horo mafi araha bayan haihuwa shine Sabon girma tare da Cindy Crawford. Shi ya sa ya fi kyau kuma don fara azuzuwan motsa jiki ga mata matasa. Shirin Cindy Crawford ya ƙunshi sassa uku, waɗanda dole ne a kammala su a cikin watanni 2. Horar da sau 4-5 a mako a cikin wata na farko da sau 5-6 a mako a cikin wata na biyu na darasi:
- 1-2 mako: part 1
- 3-4 mako: part 2
- Mako Na Biyar: Part 5 + Part 1
- 6-7 mako: part 3
- Mako Na Biyar: Part 8 + Part 2
Watan 3-4
Bayan horo tare da Cindy Crawford, za ku iya ci gaba da ƙari matsananci da hadaddun motsa jiki tare da Tracy Anderson. Ta fito da shirye-shirye guda biyu don mata matasa: Ciki Bayan-1 da Bayan Ciki-2. Don iyakar inganci, yana da kyau a canza tsakanin sassan biyu, musamman bayan watanni 2 na motsa jiki na yau da kullun, jikin ku zai kasance a shirye don irin wannan nauyin.
Tracy Anderson yana ba da motsa jiki na aiki, amma don asarar nauyi kuna son haɗawa a cikin shirin horo bayan haihuwa da wasan kwaikwayo na aerobic. Muna ba ku shawarar ku zaɓi don waɗannan dalilai na tafiya mil tare da Leslie Sansone. Tafiya mai laushi na gida zai taimaka maka ƙona calories kuma rasa nauyi. Yadda ake fara Leslie Sansone karanta a nan.
Don haka, nazarin watanni 3-4 bisa ga makirci mai zuwa:
- PN: Tracy Anderson - Bayan Ciki 1
- W: Tafiya tare da Leslie Sanson
- CP: Tracy Anderson - Bayan Ciki 2
- THU: rufe
- FRI: Tracy Anderson - Bayan Ciki 1
- SAT: Tafiya tare da Leslie Sansone.
- Rana: Tracy Anderson - Bayan Ciki 2
5 watan
Bayan watanni 4 na horo za ku kasance a shirye don matsawa zuwa shirye-shiryen motsa jiki na gargajiya wanda zai taimaka wajen kawo jikin ku cikin siffar. Ana bada shawara don zaɓar hadaddun Jillian Michaels "Slim Figure 30 days". Godiya ga fasaha na haɗawa ƙarfin motsa jiki da motsa jiki za ku iya rasa nauyi kuma ku inganta siffar ku.
Idan nauyin bai isa ba, gwada ƙara wasu motsa jiki tare da Jillian don samun ƙarin sakamako mai sauri: Duk motsa jiki tare da Jillian Michaels.
Watan 6-8
A ƙarshe, muna ba da shawarar ku gyara tasirin shirin motsa jiki bayan haihuwa, samun dacewa "Jikunan juyin juya hali." Wannan yana daya daga cikin mafi mashahuran gidaje Jillian Michaels. Tsawon watanni 3 ne kuma a wannan lokacin ne gaba ɗaya jikinka ya canza. Shirin ba shi da lokacin da za a gaji don ci gaba da inganta rikitaccen videotronik zai ba ku damar kasancewa cikin kyakkyawan tsari koyaushe.
Wannan shirin motsa jiki na watanni 8 bayan haihuwa yana ba ku damar kawo jikinsu zuwa cikakkiyar siffar. Duk da haka, yana da mahimmanci a fahimci cewa wannan shirin yana nuna alama kuma ya fi yawa Nasiha a cikin yanayi. Kuna iya inganta shi da kanku: idan kuna da ra'ayoyi masu ban sha'awa, da fatan za a rubuta game da shi a cikin sharhin labarin.
Hakanan karanta: Manyan shahararrun tashoshin youtube guda 10 kan dacewa a gida cikin Rashanci.