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Idan kuna neman ayyukan natsuwa tare da ƙananan ƙarfi don sautin tsoka, gwada haɗakar shirin (haɗuwa). Aikin lafiya ne wanda ya haɗu da abubuwan yoga, Pilates da choreography.
Shirye-shiryen horo a cikin salon haɗuwa ta cutar Leah da Susanna Bowen
Shirin daga Ruah ya samo asali ne ta hanyar Cututtuka da Leah Suzanne Bowen don inganta jiki ba tare da tasiri mai nauyi ba. Za ku ƙone adadin kuzari, ku ƙara tsokoki, ku ƙarfafa tsokoki kuma ku kawar da wuraren matsala. Godiya ga aiki mai zurfin tsokoki na gaba zaka inganta aikin tsarin musculoskeletal, gyara matsayinka, rabu da ciwon baya. Dukkanin motsa jiki ana yin su cikin jinkirin jinkiri tare da sauƙaƙƙƙƙƙƙƙƙƙƙƙwar rikide tsakanin motsa jiki.
A cikin jerin Ruah da aka saka 3 motsa jiki:
- Ruah Mind Jiki motsi: Warrior Workout (Suzanne Bowen + cutar Lia)
- Ruah Mind Jikin Motsa jiki: Saki Motsa jiki (Suzanne Bowen + cutar Lia)
- Ruah Long & Lean Prenatal Motsa jiki (Suzanne Bowen)
Dukkan shirye-shiryen guda uku ana yin su ba tare da ƙarin kayan aiki ba. Suzanne Bowen yayin yin fim ɗin waɗannan bidiyon tana da ciki, don haka ta nuna sauƙin sauƙin aikin. Idan kuna neman ayyukan motsa jiki don aiwatarwa yayin daukar ciki, zaku iya kula da dukkanin rukunoni 3 (banda rabi na biyu na Sakin Sako).
1. Warrior Workout daga Suzanne Bowen da cutar Leah
Tare da shirin Warrior Workout zaku so yi aiki babba da ƙananan jiki lokaci guda. A rabin farko kuna jiran plie-squats da bambancin huhu, tare da aiki na tsokokin hannayen. Motsa jiki akan Mat zai taimaka wajan ƙarfafa ƙarfin bayanku, ƙananan baya da kuma tsarin tsoka a Gabaɗaya: saboda motsa jiki na isometric kuna shiga tsokoki mafi zurfin jiki.
Shirye-shiryen Warrior Workout yana minti 60, amma minti 10 na ƙarshe da aka keɓe don kiɗan shakatawa. Zaka iya zaɓar sassan kowane mutum, kuma zaka iya yin aikin gaba ɗaya.
- Motsa jiki a tsaye (minti 30)
- Darasi akan Mat (minti 13)
- Mikewa da shakatawa (mintuna 18)
Binciken a kan shirin Warrior Workout:
2. Sakin Motsa jiki daga Suzanne Bowen da cutar Leah
Horarwa ya fi mayar da hankali kan karfafa tsarin jijiyoyin jiki, inganta matsayi, haɓaka tsokoki na bayan gida. A farkon zakuyi tsammanin atisaye mai sauƙi don ƙananan jiki: squats da huhu a cikin sifofi daban-daban. Za ku yi motsi biyu na motsi da motsi. A rabi na biyu na shirin an kara motsa jiki don rashi, don haka Leah ke koyar da aji daya.
Sakin Sakin aikin Motsaut ya ƙunshi sassa huɗu kuma yana minti 58. Kuna iya yin aikin gabaɗaya, kuma kuna iya zaɓar waɗansu ɓangarorin shi da kanku:
- Motsa jiki a tsaye (minti 14)
- Darasi akan Mat 1 (mintina 15)
- Darasi akan Mat 2 (mintina 8)
- Mikewa da shakatawa (minti 20)
3. Long & Lean Prenatal Motsa jiki daga Suzanne Bowen
Wannan motsa jiki Suzanne Bowen ɗaya ce. An tsara shirin musamman don kula da yanayi yayin daukar ciki. Suzanne tana ba da amintattun motsa jiki waɗanda zasu taimaka maka ƙarfafa tsokoki da haɓaka jiki ba tare da cutar da lafiyarsu ba. Kuna inganta kiwon lafiya, kawar da gajiya, zaku ji ƙarfin makamashi da ƙarfi.
Shirin shine Long & Lean Prenatal Workout ya ƙunshi sassa uku kuma ya ɗauki tsawon minti 56. Kuna iya yin dukkan bangarorin uku a lokaci ɗaya ko raba su cikin mako. A matsayin kyauta, shirin ya hada da karin tsawon minti 10 na lebur na ciki bayan haihuwa, cutar Leah:
- Motsa jiki a tsaye (minti 19)
- Darasi akan Mat (minti 20)
- Mikewa da shakatawa (mintuna 18)
- Bonus: saitin motsa jiki don ciki bayan haihuwa (minti 10)
Shirye-shiryen motsa jiki sau 3-4 a mako, ko ƙara su zuwa shirin horar ku azaman ƙarin aji 1 sau ɗaya a mako. Ba da shawara game da hadaddun na ingantattun atisaye ga dukkan jiki zai taimaka muku wajen inganta ƙirar jikinku kuma ku kasance da ƙoshin lafiya.
Duba kuma: Jikin Ballet tare da cutar Leah: ƙirƙirar siriri da siririn jiki.