Kusimba panguva yekuzvitakura - inzira yakasimbiswa yekuzvichengeta uri muchimiro chakakura uye uine hutano hwakanaka mukati memwedzi mipfumbamwe yekubata. Tinokupa iwe kumusoro kwakanyanya kurovedza uye zvirongwa zvakanyatsogadzirirwa vakadzi vane nhumbu nekutungamira nyanzvi mumunda wehupenyu hwakanaka.
Yakanakisa kurovedza muviri kwevakadzi vane nhumbu
1. Tracy Anderson - Chirongwa chePamuviri
Tracy inopa huwandu hwekuzvichengeta ndiri mumuviri wakanaka panguva yekuzvitakura. Iyo vhidhiyo chirongwa chine 9 kurovedza, imwe neimwe yaunozoita mukati memwedzi mumwe. Murairidzi anotarisa ese shanduko yemuviri inoitika nemuviri wemukadzi kwemwedzi mipfumbamwe, uye sekureva kwavo, kuri kuvaka makirasi. Kurovedza kunotora maminetsi makumi matatu nemashanu kusvika makumi mashanu kuti uzviite iwe unozoda mwenje dumbbells uye chigaro. Tracy Anderson anoratidzira chirongwa pane chavo chiitiko: panguva yekutora firimu, aivewo nepamuviri.
Verenga zvakawanda nezve Iyo Pamuviri Purojekiti ..
2. Leah Chirwere - Prenatal Physique
Imwe yeanonakidza uye anoshanda zvirongwa zvemuviri panguva yekuzvitakura zvakagadzira Leah Chirwere. Inoumbwa nemabasa mashanu akasiyana yekuumbwa kwemunhu akanaka uye kubvisa nzvimbo dzedambudziko. Zvirongwa zvekupedzisira maminetsi gumi neshanu: unogona kuzvibatanidza ivo vega, uye vanogona kutevedzera rakagadzirwa rakagadzirwa karenda kubva kumurairidzi. Kuti uite chirongwa iwe unoda chigaro uye maviri eanoputika, mazhinji ezviitwa anotorwa kubva kuPilates uye ballet kudzidziswa. Lia anoratidza kuomarara kuve mune yakasarudzika mamiriro.
Verenga zvakawanda nezve Prenatal Physique ..
3. Denise Austin - Kusimba panguva yepamuviri
Denise Austin akagadzira chirongwa chinosanganisira zvese aerobic uye simba mutoro. Easy cardio Workout inogara maminetsi makumi maviri uye yakakodzera chero nhumbu. Nguva yesimba yakaoma zvakare maminetsi makumi maviri, asi inoiswa mumhando mbiri: yekutanga-yechipiri trimester neyechitatu trimester. Uye zvakare, Denise akaverengerwa mune ipfupi kosi yekudzidzira yekufema chaiko, izvo zvinokubatsira iwe nyore kufambisa basa. Kwemakirasi iwe unozoda peya yeanogumburisa, chigaro, mamwe mapiro uye tauro. Pamwe naDenise, chirongwa ichi chinoratidza vasikana vaviri vane nhumbu.
Verenga zvakawanda nezve yakaoma Denise Austin ..
4. Tracey mallet - 3 mu1
Tracey mallet inopa kugwinya panguva yekuzvitakura, zvichibva pamubatanidzwa weyoga nePilates. Iyi pasuru ichakubatsira iwe kusimbisa mhasuru uye kudzidza kunyatsodzika kufema. Iyi purogiramu ine zvikamu zvitatu: wepamusoro muviri, wezasi muviri uye kusimbiswa kwemhasuru corset. Makirasi anoitwa mukudzikama kuyerwa nhanho, iwe unenge uchitarisana nehunhu hwekurovedza muviri, kwete huwandu. Kuti udzidzise iwe unozoda peya dumbbells, tauro nemapiro. Sekirasi yemabhonasi inosanganisira kutambanudza nemumwe wako.
Zvimwe Tracy mallet ..
5. Suzanne Bowen - Slim & Toned Prenatal Barre
Suzanne Bowen, mumwe tenzi wekudzidzira ballet akagadzawo seti inoshanda yekurovedza muviri kwevakadzi vane nhumbu. Chirongwa ichi chine yevhidhiyo mitatu yemaminitsi makumi maviri: yemuviri wepamusoro uye kuhukura kwemakumbo uye glutes uye cardio makirasi. Iwe unogona kusiyanisa zvikamu kana kuzvibatanidza pamwe chete pahungwaru hwako. Suzanne Bowen mumakosi avo anoshandisa zvinhu kubva ku ballet, yoga uye maPilates, saka kudzidziswa kwake munyoro nyoro. Kwemakirasi iwe uchazoda chigaro uye peya yechiedza dumbbells.
Verenga zvimwe nezve Slim & Toned Prenatal Barre ..
6. Yoga panguva yekuzvitakura: sarudzo dzemakochi akasiyana
Imwe yehutano hwakanyanya panguva yekuzvitakura ndeyo yoga. Nekubatsira kwayo iwe unotungamira kune mhasuru toni, kuvandudza kutambanudza kuderedza cellulite uye sagging. Uye zvakare, iwe unozodzidza maitiro ekudzora kufema kwako, izvo zvinonyatso batsira pakuendesa kuri nyore. Kuita yoga kwemwedzi mipfumbamwe, unobvisa kusagadzikana, dzikamisa pfungwa dzako uye nekuunza pfungwa dzakarongeka. Isu tinokupa iwe sarudzo yeiyo yoga mavhidhiyo evakadzi vane nhumbu, pakati pekuti munhu wese anogona kuwana yakakodzera sarudzo yebasa.
A sarudzo yemhando yepamusoro mavhidhiyo eyoga evakadzi vane nhumbu ..
Iwe unogona kugara pachirongwa chimwe chete pane zvese zvakapihwa, uye unogona kusanganisa nekusarudza rakakodzera kudzidziswa. Kusimba panguva yekuzvitakura ndiyo kiyi kune kugara zvakanaka kwemwedzi mipfumbamwe uye chimiro chakanaka mushure mekusununguka.
Onawo: Yakadzama chirongwa chekudzidziswa kumba mushure mekubereka.