Fitness ga mata masu juna biyu tare da Cutar lia: lafiya kuma yadda ya kamata

Kwarewa ga mata masu juna biyu, idan kun kusanci shi da kulawa sosai, zai taimaka muku samun cikakkiyar lafiya cikin watanni tara. Shahararriyar kocin Leah Disease tayi m, mai lafiya da tasiri shirin ga mata masu ciki.

Bayanin dacewa ga masu ciki mai cutar Leah

Leah Cuta ta shahara bayan fitowar shirye-shiryen Barney Ballet Body, wanda zaka iya gina jikin mace cikin sauƙi. A cikin 2014 Leah ta ƙirƙiri shirin motsa jiki ga mata masu juna biyu: Jiki na haihuwa. Shin hadadden motsa jiki mai aminci ne wanda zai taimake ku don kasancewa cikin kyakkyawan tsari yayin duk uku trimesters na ciki. Yin motsa jiki na yau da kullum ba wai kawai zai sa jikinka ya kasance mai laushi da siriri ba, amma kuma yana inganta lafiya da yanayi.

Shirin motsa jiki na mata masu juna biyu ta cutar Leah ya ƙunshi 7 bidiyo. Duk zaman yana ɗaukar mintuna 15 (ban da dumama, yana ɗaukar mintuna 5), amma ko da a cikin irin wannan ɗan gajeren lokaci za ku ji wani nauyi mai kyau ga jiki:

• Dumi-dumi. Kowane zaman ya kamata ya fara da motsa jiki mai dumi. Motsa jiki a cikin shirin yana ɗaukar mintuna 5 kuma shine haɗin motsin rhythmic wanda zai dumama jikin ku.
• Babban Jikin Cardio Sculpt (Upper part na jiki). Motsa jiki tare da dumbbells don tsokoki na kirji, kafadu da makamai. Ana yin shi cikin sauri mai ƙarfi. A layi daya tare da motsa jiki don babban jiki lia ya ƙunshi matakan rhythmic don inganta ingantaccen horo.
• Babban Jikin Mat Aiki (Top of Mat). Ana yin duk motsa jiki a ƙasa. Kocin ya haɗa da madauri daban-daban da yawa don nazarin sashin jiki na sama.
• Ƙarƙashin Ƙarƙashin Jiki (m part na jiki). Horarwa tare da dumbbells don tsokoki na cinya da gindi. Yawancin gyare-gyare na lunges da squats. Don azuzuwan za ku buƙaci kujera a matsayin abin hawa.
• Ƙananan Jiki Barre ( horon Barna don ƙananan rabi). Tare da wannan bidiyo za ku yi aiki a kan ƙananan sassan jiki tare da wasan kwaikwayo na gargajiya na ballet da gymnastics.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru. Amintaccen motsa jiki don baya da ciki. Dukkanin atisayen ana yin su akan tabarma cikin sanyin ma'auni.
• Mikewa Haihuwa (Stretching). M mikewa ga dukan jiki.

Shirin yana bada biyu Charts motsa jiki: daya ga sabon shiga da kuma daya ga wadanda suke da rayayye tsunduma a dacewa kafin ciki. Don yin daidai da jadawalin da ake buƙata sau 6 a mako; kowane shirin horo ya haɗa da 3 matakan wahala. Kuna iya canza jadawalin ta hanyar sanya shi da kanku cikin kwanciyar hankali gwargwadon yiwuwa. Kuna iya, ba zato ba tsammani, ƙara azuzuwan tare da Tracy Anderson, wanda kuma ya haɓaka nau'ikan azuzuwan motsa jiki ga mata masu juna biyu: Shirin motsa jiki na mata masu juna biyu Tracy Anderson.

Nasihu daga Cutar Leah akan dacewa lokacin daukar ciki

1. Kafin ka fara shagaltuwa, tabbatar da tuntubar likitan ku.

2. Idan kun tsunduma cikin dacewa kafin daukar ciki, bi tsarin horo don masu farawa.

3. Idan da farko za ku kasance da wahala don tsira daga dukkan horo na mintuna 15, kada ku damu. Yana da kyau a hankali ƙara lokaci.

4. Lai’atu ta ba da shawarar ku a kai a kai yi wasu motsa jiki na cardio haske. Wannan na iya zama tafiya, iyo, hawan keke ko motsa jiki mai sauƙi. Yi ƙoƙarin kauce wa lamba da matsananciyar wasanni, inda zai yiwu faɗuwar. Hakanan bai kamata ku shiga cikin shirye-shiryen gaggawa ba, inda yawancin tsalle-tsalle da motsi masu sauri.

5. Ka daina motsa jiki idan ka fara dizziness, shortness na numfashi, ciwon kai ko ciwon kirji.

6. Sanya rigar mama mai goyan baya yayin motsa jiki.

7. A sha ruwa da yawa kafin karatu da lokacin karatu da kuma bayan karatun don hana bushewa da zafi.

8. Idan yayin motsa jiki kuna buƙatar hutu - yi su! Tsaya kawai, ɗaukar numfashi, huta kuma ci gaba da yi.

9. Duk azuzuwan fara da dumama.

10. Je zuwa mataki na gaba na wahala kawai lokacin da kuke gwagwarmaya don shawo kan matakin yanzu. A cikin uku trimester shine rage nauyi.

Idan kuna tunanin gidan motsa jiki na gida za ku iya yi a lokacin daukar ciki, to gwada shirin LII Disease. Shortarancin motsa jiki mai inganci yana tabbatar da ku lafiya mai kyau, siriri sira, karfin tsokoki da matsayi mai kyau.

Duba kuma: Hadaddiyar motsa jiki masu tasiri ga mata masu juna biyu daga Suzanne Bowen.