Ayyuka na mata masu juna biyu daga Suzanne Bowen wata kyakkyawar dama ce don samun cikakkiyar siffar, har ma da kasancewa cikin yanayi na musamman. Rukunin motsa jiki shine Slim & Toned Prenatal Barre zai inganta siffar ku kuma inganta yanayin jiki.
Bayanin shirin Suzanne Bowen ga mata masu juna biyu
Suzanne Bowen sun haɓaka babban motsa jiki mai tasiri ga mata masu juna biyu: Slim & Toned Prenatal Barre. Shirin ya haɗa da motsa jiki bisa abubuwan motsa jiki, yoga da ballet don haifar da juriya, ƙarfi, alheri, da sassauƙar jiki. Godiya ga wata fasaha ta musamman daga Suzanne, ba za ku tsaya kawai a lokacin daukar ciki ba, amma za ku dawo cikin siffar bayan an haifi jariri.
Shirin ya ƙunshi sassa da yawa, wanda aka tsara don raba wuraren matsalolin mata:
- Slim Babban Jiki & Core (minti 19). Rabin farko na aji yana gudana tare da dumbbells: za ku yi motsa jiki don makamai da kafadu. A cikin rabi na biyu za ku sami kewayon don ƙarfafa tsokoki na jiki akan Mat.
- Lean Ƙasa jiki (minti 20). Ayyukan motsa jiki masu inganci don ƙafafu da gindi a cikin salon ballet. Kuna buƙatar kujera a matsayin abin hawa.
- Cardio Sculpt (minti 22). Wannan ba aikin motsa jiki na cardio ba ne na yau da kullun ba, kuma ma'ana mai rikitarwa ga ƙafafu masu gudu cikin sauri. Kunna manyan tsokoki a cikin cinyoyinku, kuna ƙara ƙarfin aikin ku kuma kuna ƙone iyakar adadin kuzari.
- Adaidaita Sahu (minti 9). Darasi kan mikewa dukkan tsokar jiki. Yi hankali lokacin yin waɗannan motsa jiki, saboda lokacin daukar ciki yana ƙara haɗarin cutar da haɗin gwiwa. Kada ku yi motsi kwatsam, mikewa ya kamata ya zama taushi sosai.
Don azuzuwan kuna buƙatar dumbbells biyu na haske (1-1. 5 kg) da Mat. Kuna iya horar da kowace rana na minti 30 (a kan wani yanki na daban na yanki na matsala + mikewa) ko yin daga kashi 2-3, idan kuna da ƙarfi. Amma ko da zaman rabin sa'a na yau da kullun zai isa kiyaye kanka har tsawon watanni tara gaba daya. Aikin motsa jiki na Slim & Toned Prenatal Barre mai ciki ya dace daidai da mafari da ƙwararrun ɗalibi.
Kara karantawa game da shirin mata masu juna biyu: Maternity Active with Autumn Calabrese.
Wannan shirin ya dace da abin da ake kira "na hudu trimester," watau, don mayar da siffar bayan haihuwa. Idan kuna horarwa a lokacin daukar ciki, sannan ku sake maimaita nau'ikan motsa jiki da abokin tarayya Suzanne Bowen ya nuna. Don mayar da adadi bayan haihuwa, za ku iya bi matakan da suka dace, tare da Suzanne.
Fa'idodin shirin:
1. Shirin gaba daya lafiya da tasiri sosai ga mata yayin daukar ciki. Load mai laushi, darussan da ake samu da kuma haɗaɗɗiyar hanya za su taimaka muku kiyaye adadi mai kyau na watanni 9.
2. Ayyukan motsa jiki ga mata masu juna biyu daga Suzanne Bowen zasu taimake ka ka inganta duk wuraren matsala na jiki: makamai, ciki, cinya, gindi. Babu cutarwa ga yaron nan gaba za ku sa siffar ku cikakke.
3. Darussan sun kasu kashi 20 na minti, don haka za ku sami damar zaɓar tsawon lokacin karatun dangane da lafiyar jiki lokacin daukar ciki.
4. Shirin yana da lafiya ga gidajen abinci. Saboda azuzuwan sun dogara ne akan abubuwan yoga da ballet, zaku iya tafiya babu takalmi.
5. Yin motsa jiki akai-akai yayin daukar ciki yana da tasiri mai kyau ba kawai a kan ingancin jiki ba, har ma a kan kiwon lafiya. Za ku kasance cikin fara'a da kuzari, kuma yawancin alamun rashin jin daɗi na ciki zasu wuce ku.
6. Motsa jiki da suka tattara a cikin hadaddun Suzanne Bowen, mayar da hankali kan asarar nauyi da kuma haifar da siriri m siffofin.
7. Baya ga dumbbells haske, ƙarin kaya ba kwa buƙatar ku.
Motsa jiki ga masu ciki tare da Suzanne Bowen ya dace da waɗanda ba a yi amfani da su don yin wasanni ba, da kuma waɗanda za su iya yin alfahari da kwarewa mai mahimmanci. Aiki na yau da kullun na wannan hadaddun zai ba ka damar kula da jiki mai girma, duk da ciki.
Duba kuma: zaɓi na mafi kyawun shirye-shiryen motsa jiki na mata masu juna biyu.