Fitness a lokacin daukar ciki - hanya ce mai garanti don kiyaye kanku cikin kyakkyawan tsari da samun lafiya mai kyau cikin watanni tara na ciki. Muna ba ku mafi kyawun motsa jiki da shirye-shiryen da aka tsara musamman don mata masu juna biyu ta hanyar manyan masana a fannin rayuwa mai kyau.
Mafi kyawun horo na motsa jiki ga mata masu juna biyu
1. Tracy Anderson - Aikin Ciki
Tracy yana ba da kewayon don kiyaye kaina cikin kyakkyawan yanayin jiki yayin daukar ciki. Shirin bidiyo ya kunshi atisaye guda 9, kowanne daga cikinsu za ku yi cikin wata daya. Kocin yana magance duk canje-canjen jiki da ke faruwa tare da jikin mace tsawon watanni tara, kuma a cewarsu, ana gina azuzuwan. Horo yana ɗaukar mintuna 35 zuwa 50 don yin su za ku buƙaci dumbbells masu haske da kujera. Tracy Anderson ya nuna wani shiri a kan kwarewarsu: yayin yin fim, ita ma tana da ciki.
Kara karantawa game da Aikin Ciki..
2. Cutar Leah - Jiki na haihuwa
Ɗaya daga cikin shirye-shiryen motsa jiki mafi jin daɗi da tasiri yayin daukar ciki ya haifar da cutar Leah. Ya ƙunshi motsa jiki 5 daban-daban don samar da adadi mai kyau da kuma kawar da yankunan matsala. Zama yana ɗaukar mintuna 15: zaku iya haɗa su da kansu, kuma kuna iya bin kalandar da aka shirya daga kociyan. Don shirye-shiryen kuna buƙatar kujera da biyu na dumbbells, yawancin darussan ana ɗaukar su daga Pilates da horar da ballet. Lia tana nuna hadaddun kasancewa a cikin yanayi na musamman.
Kara karantawa game da Prenatal Physique..
3. Denise Austin - Fitness a lokacin daukar ciki
Denise Austin ta ƙirƙiri wani shiri wanda ya haɗa da duka aerobic da iko. Sauƙaƙan motsa jiki na cardio yana ɗaukar mintuna 20 kuma ya dace da kowane ciki. Tsawon lokacin hadaddun wutar lantarki kuma shine mintuna 20, amma an gabatar dashi a cikin bambance-bambancen guda biyu: na farkon na biyu da na uku na uku. Bugu da ƙari, Denise an haɗa shi a cikin gajeren horo na horo don daidaitaccen numfashi, wanda zai taimaka maka sauƙi don motsa aiki. Don azuzuwan za ku buƙaci dumbbells, kujera, wasu matashin kai da tawul. Tare da Denise, shirin ya nuna 'yan mata 2 masu ciki.
Kara karantawa game da hadadden Denise Austin..
4. Tracey mallet - 3 cikin 1
Tracey mallet yana ba da dacewa a lokacin daukar ciki, bisa haɗin yoga da Pilates. Wannan kunshin zai taimake ku don ƙarfafa tsokoki da kuma koyi daidai zurfin numfashi. Shirin ya ƙunshi sassa uku: jiki na sama, ƙananan jiki da ƙarfafa ƙwayar tsoka. Ana gudanar da azuzuwan cikin kwanciyar hankali a ma'auni, za a mai da hankali kan ingancin motsa jiki, ba adadi ba. Don horarwa za ku buƙaci dumbbells, tawul da matashin kai. A matsayin azuzuwan kari sun haɗa da mikewa tare da abokin tarayya.
Ƙarin Tracy mallet..
5. Suzanne Bowen – Slim & Toned Prenatal Barre
Suzanne Bowen, wata mai kula da horar da ballet ta kuma kafa ingantaccen tsarin motsa jiki ga mata masu juna biyu. Shirin ya kunshi na bidiyo na mintuna 20 na uku: ga babba jiki da haushi ga kafafu da glutes da cardio azuzuwan. Kuna iya canza sassa ko haɗa su tare bisa ga shawarar ku. Suzanne Bowen a cikin darussansu suna amfani da abubuwa daga ballet, yoga da Pilates, don haka horar da ita cikin taushin hali. Don azuzuwan kuna buƙatar kujera da dumbbells na haske.
Kara karantawa game da Slim & Toned Prenatal Barre..
6. Yoga a lokacin daukar ciki: zaɓuɓɓukan masu horarwa daban-daban
Ɗaya daga cikin mafi kyawun dacewa a lokacin daukar ciki shine yoga. Tare da taimakonsa za ku haifar da sautin tsoka, inganta shimfidawa rage cellulite da sagging. Bugu da ƙari, za ku koyi yadda ake sarrafa numfashin ku, wanda tabbas zai ba da gudummawa ga sauƙin bayarwa. Yin yoga na watanni tara, ka kawar da damuwa, kwantar da hankalinka kuma ka kawo tunani cikin tsari. Muna ba ku zaɓi na bidiyon yoga ga mata masu juna biyu, wanda kowa zai iya samun zaɓi mai dacewa don aiki.
Zaɓin bidiyon yoga masu inganci don mata masu juna biyu..
Kuna iya zama a ɗaya shirin tsakanin duk abin da aka bayar, kuma kuna iya haɗawa ta zaɓin horo mafi dacewa. Fitness lokacin daukar ciki shine mabuɗin don jindadin wata tara da kyakykyawan siffa bayan haihuwa.
Duba kuma: Cikakken shirin horo a gida bayan haihuwa.