Contents
Matasa mata musamman suna buƙatar a hankali su kusanci zaɓin horo, saboda darussan motsa jiki na farko bayan haihuwa ya kamata su kasance masu sauƙi da araha. Tare da waɗanne shirye-shirye mafi kyau don fara azuzuwan, don yin tasiri, amma yana da lafiya?
Fitness bayan haihuwa: saman mafi kyawun shirye-shirye
1. Wani sabon girma tare da Cindy Crawford
Shirin yana da taushi sosai kuma yana samuwa. Cindy ya haɓaka horo tare da haɓaka nauyi a hankali: kashi na farko (yana da minti 10) an yi shi tsawon makonni biyu, yana tafiya kamar gabatarwa. Sa'an nan kuma ƙara minti 15 kuma kuyi horo na tsawon makonni uku. Sa'an nan kuma ƙara zuwa horo na asali, wanda yana da minti 40, kuma ku yi, har sai kun sami kanku cikin kyakkyawan siffar bayan ciki.
Features:
- Cindy Crawford yana ba da motsa jiki mai sauƙi kuma madaidaiciya. Ko da an haife ku ba wasa ba, shirin zai kasance a gare ku.
- Horon yana ba da haɓaka mai sauƙi a cikin kaya: fara da minti 10 a rana kuma tafi zuwa ga cikakken sana'a.
Kocin yana ba da damar fara shirin a cikin kwanaki 7 bayan bayarwa. Wannan ɗan gajeren lokaci ne, don haka tabbatar da tuntuɓar likitan ku kuma ku mai da hankali kawai kan yadda kuke ji.
Kara karantawa game da "Sabon girma".
2. Tracy Anderson - Bayan Ciki
Tracy Anderson akan gogewar kiba mai nauyi bayan ciki shima ya ɓullo da wani shiri ga iyaye mata. motsa jiki na minti 50 zai taimake ku matsar da tsokoki na ciki da na baya elasticity. Darasin yana tafiya a hankali, tare da kiɗa mai laushi, don haka horar da yin aiki abu ne mai daɗi. Ayyuka suna da sauƙi kuma masu sauƙi, matsalolin kada su tashi.
Features:
Darasin yana ɗaukar mintuna 50, idan ya cancanta, raba shi kashi biyu don kar a ba da jikin ku nan da nan.
- Tracy Anderson yana ba da ingantattun motsa jiki don hannaye, kafadu, cinyoyi da gindi zuwa tsokoki na ciki da baya.
- Tracy ba ta yi sharhi dalla-dalla dabarun yin motsa jiki ba, don haka kuna buƙatar yin hankali sosai don yin komai daidai.
Kara karantawa game da Bayan Ciki Tracy Anderson…
3. Jillian Michaels - Mafari Shred
Wannan shirin ba ya sanya kansa a matsayin dacewa bayan haihuwa, duk da haka, nauyin nauyin nauyi yana da kyau ga iyaye mata. Ayyukan kwantar da hankali da aka yi a ƙananan gudu, zai ba ka damar ƙarfafa tsokoki na hannu, ciki da cinya. Maimaita motsa jiki ga yarinyar da ke nuna sauƙi na motsa jiki, kuma sannu a hankali shiga harkar wasanni.
Features:
- Jillian Michaels yana ba da wasu zaɓuɓɓuka masu tasiri sosai gidan wasanni. Saboda haka, shiri ne da ke da tabbacin zai kai ku ga burin da ake so.
Tare da motsa jiki na Jillian yana yin 'yan mata biyu: ɗayan yana nuna nau'in motsa jiki mai sauƙi, ɗayan kuma ya fi rikitarwa. Wannan zai sauƙaƙa ko dagula aikin.
– Shirin ya ƙunshi motsa jiki da yawa don tsokoki na ciki. Yi hankali, musamman ma idan an yi maka tiyatar caesarean.
Kara karantawa game da "Mafari Shred".
4. Ma'aunin Jiki daga Les Mills
Ma'aunin Jiki wani shiri ne na ƙungiyar masu horar da Les Mills, wanda zai ba ku damar ƙarfafa tsokoki waɗanda ke jan jiki da kuma kawo jituwa ga hankali. Daidaiton Jiki shine hade da yoga da Pilates, don haka kaya zai dace da jiki mai rauni. A ci gaba da tafiya za ku yi motsa jiki a tsaye, sassauci da ƙarfafa tsokoki.
Features:
Tsarin motsa jiki ya haɗu da abubuwa na yoga da Pilates kuma yana taimakawa ba kawai don rasa nauyi ba bayan haihuwa, amma har ma don magance damuwa.
Horon yana ɗaukar mintuna 60, amma idan ya cancanta ana iya raba shi zuwa darussan rabin sa'a biyu.
- Ma'aunin Jiki ba kawai babban zaɓi na dacewa ba bayan haihuwa, amma shirin da zaku iya yi yayin daukar ciki.
Don ƙarin karantawa game da "Ma'aunin Jiki".
Babban fasalin dacewa bayan haihuwa shine a hankali da ci gaba. Kada ku tilasta kaya: farawa tare da motsa jiki na mintuna 10-15 kuma mataki-mataki yana ƙara tsawon lokacin aiki.