Kudzidzira kwevakadzi vane nhumbu kubva kuSuzanne Bowen mukana wakanakisa wekuwana chimiro chakanakisa, kunyangwe kuve mune yakasarudzika mamiriro. Iyo yakaoma yekudzidzira ndeye Slim & Toned Prenatal Barre ichavandudza chimiro chako uye nekuvandudza kunaka kwemuviri.
Tsananguro yehurongwa Suzanne Bowen yevakadzi vane nhumbu
Suzanne Bowen akagadzira kurovedza kukuru kune vakadzi vane nhumbu: Slim & Toned Prenatal Barre. Chirongwa ichi chinosanganisira kurovedza muviri kunoenderana nezvinhu zveeerobics, yoga uye ballet kugadzira muviri wakasimba, wakasimba, wakanaka uye unopfava. Kutenda kune yakasarudzika nzira kubva kuna Suzanne, hauzongogara chete uine toni panguva yekuzvitakura, asi unozodzoka muchimiro mushure mekunge mwana azvarwa.
Chirongwa ichi chine zvikamu zvakawanda, zvakagadzirirwa kupatsanura nzvimbo dzevakadzi dzine dambudziko:
- Slim Upper Muviri & Core (19 maminetsi). Hafu yekutanga yekirasi inomhanya nema dumbbells: iwe uchaita kurovedza kwemaoko nemapfudzi. Muchikamu chechipiri iwe unowana hwakawanda hwekusimbisa mhasuru dzemuviri paMat.
- Tsamira Pasi muviri (Maminitsi makumi maviri). Inoshanda kurovedza kwemakumbo uye magaro mune ballet maitiro. Iwe uchazoda chigaro sechibvumirano.
- Cardio Sculpt (22 maminetsi). Iyi haisi yako chaiyo cardio Workout, uye pane kuomarara kwemakumbo anomhanya nekumhanya nekukurumidza. Kumisikidza mhasuru dzakakura muzvidya, iwe unowedzera kusimba kwekudzidzira kwako uye kupisa huwandu hwemakoriori.
- Yakaenderana Kutambanudza (9 maminetsi). Chidzidzo chekutambanudza tsandanyama dzese dzemuviri. Ive nekuchenjerera kana uchiita izvi zviitwa, nekuti panguva yekuzvitakura inowedzera njodzi yekukuvadza majoini ako. Usaite kamwe kamwe kufamba, kutambanudza kunofanirwa kuve kwakapfava.
Kwemakirasi iwe unozoda peya yechiedza dumbbells (1-1. 5 kg) uye Mat. Iwe unogona kudzidzisa zuva rega rega kwemaminitsi makumi matatu (pane chakaparadzaniswa chikamu chedambudziko nzvimbo + yakatambanudzwa) kana kuita kubva kune chikamu che30-2, kana iwe uine simba. Asi kunyangwe zuva nezuva hafu-awa zvikamu zvichave zvakakwana ku Zvichengete iwe wakagadzikana kwemwedzi mipfumbamwe yose. Workout yemimba Slim & Toned Prenatal Barre zvakaenzana zvakakwana kune vese vanotanga uye vane ruzivo mudzidzi.
Verenga zvimwe nezve chirongwa chevakadzi vane nhumbu: Maternity Inoshanda neAtumn Calabrese.
Ichi chirongwa chakakodzera kune inonzi "yechina trimester," kureva, kudzorera chimiro mushure mekusununguka. Kana iwe uchidzidzisa panguva yekuzvitakura, wobva wadzokorora akashandurwa mavhezheni emitambo yakaratidzirwa nemumwe wake Suzanne Bowen. Kuti udzorere chimiro mushure mekusununguka, unogona kutevera epamberi maekisesaizi, pamwe naSuzanne.
Zvirongwa zvinobatsira:
1. Chirongwa zvachose yakachengeteka uye inoshanda kwazvo kune vakadzi panguva yekuzvitakura. Mutoro munyoro, kurovedza kunowanikwa uye nzira yakasanganiswa ichakubatsira iwe kuchengeta hunhu hwakanaka kwemwedzi mipfumbamwe.
2. Kushanda kwemadzimai akazvitakura kubva kuSuzanne Bowen kuchakubatsira kunatsiridza nzvimbo dzese dzematambudziko emuviri: maoko, dumbu, zvidya, magaro. Hapana chakaipa kumwana wenguva yemberi iwe uchaita kuti chimiro chako chikwane.
3. Zvidzidzo zvakakamurwa kuita zvikamu makumi maviri zvemaminetsi, saka iwe uchave nemukana wekusarudza iyo nguva yekosi zvinoenderana nehutano panguva yepamuviri.
4. Chirongwa chacho chakachengeteka kune majoini. Nekuti makirasi akavakirwa pazvinhu zveiyo yoga uye ballet, unogona kuenda usina shangu.
5. Kuita muviri nguva dzose panguva yekuzvitakura ine chiitiko chakanaka kwete kwete chete pahunhu hwomuviri, asiwo pahutano. Iwe unenge uchifara uye uine simba, uye mazhinji ezviratidzo zvisingafadzi zvepamuviri achakupfuura.
6. Maekisesaizi akaunganidza mune yako yakaoma Suzanne Bowen, yakanangana nekudzikisira uremu uye kugadzira yakatetepa yakanakisa mafomu.
7. Mukuwedzera kune dumbbells dzakareruka, yekuwedzera hesera iwe yausingade.
Kurovedza muviri kune nhumbu yaSuzanne Bowen kwakakodzera kune avo vasina kujaira kuita zvemitambo, uye avo vanogona kuzvirumbidza nezvehutano hwakasimba. Kugara uchiita izvi zvakaoma inokutendera iwe kuchengetedza muviri wakanaka, kunyangwe uine nhumbu.
Onawo: sarudzo yeakanakisa mapurogiramu ehutano evakadzi vane nhumbu.