Kusimba kwevakadzi vane nhumbu vane Chirwere lia: zvakachengeteka uye zvinobudirira

Kusimba kwemadzimai akazvitakura, kana ukasvikwa naye nekungwarira kukuru, zvinokubatsira kuti uve noutano hwakakwana mumwedzi mipfumbamwe yese. Murairidzi anozivikanwa Leah Disease anopa chirongwa chakazara, chakachengeteka uye chinoshanda kune vakadzi vane pamuviri.

Tsananguro kugwinya kwemimba ine Leah Zvirwere

Leah Chirwere chakave chakakurumbira mushure mekuburitswa kweBarney zvirongwa Ballet Muviri, iyo iwe yaunogona kuvaka nyore toni uye yevakadzi muviri. Muna 2014 Leah akagadzira chirongwa chemuviri chevakadzi vane nhumbu: Prenatal Physique. Ndiyo yakaoma yakachengeteka kurovedzwa iyo ichakubatsira iwe kugara mune chimiro chakakura mukati mematatu matatu epamuviri. Kugara uchirovedza muviri kwete chete kuchaita kuti muviri wako usvike uye mutete, asi zvakare kugadzirisa hutano pamwe nemanzwiro.

Chirongwa chekusimba kwevakadzi vane nhumbu neRea Chirwere chine 7 vhidhiyo. Masangano ese ekupedzisira maminetsi gumi nemashanu (kusasanganisa kudziya-kumusoro, zvinotora maminetsi mashanu), asi kunyangwe munguva pfupi yakadaro unonzwa mutoro wakanaka wemuviri:

• Kudziya (Kudziya). Chikamu chega chega chinofanira kutanga nekudzidzira kudziya. Kurovedza muviri muchirongwa kunotora maminetsi mashanu uye musanganiswa wemimhanzi inodziisa muviri wako.
• Wepamusoro Muviri Cardio Sculpt (Upper chidimbu yemuviri). Exercise ne dumbbells yechipfuva mhasuru, mapendekete nemaoko. Inoitwa mune yakasimba nhanho. Mukufananidza nezvirovedzo zvemuviri wepamusoro lia zvinosanganisira matanho ane mutsindo ekuvandudza kugona kwekudzidzira.
• Wepamusoro Muviri Mat Basa (Pamusoro peMat). Zvese zviitwa zvinoitwa pasi. Murairidzi akawedzera akawanda akasiyana tambo dzekufunda chikamu chepamusoro chemuviri.
• Pazasi Muviri Sculpt (dzikisa chidimbu yemuviri). Kudzidziswa ne dumbbells yemhasuru yezvidya nemagaro. Mazhinji kugadziridzwa kwemapapu uye squats. Kune makirasi iwe unozoda cheya sechibvumirano.
• Yepazasi Muviri Barre (Kudzidziswa kweBarna kwehafu yepasi). Nevhidhiyo iyi iwe uchashanda pazasi chikamu chemuviri uine yakasarudzika barname kurovedza kubva kune ballet uye jimnastics.
• Prenatal Core (yakakosha Musuru). Kurovedza muviri kwakachengeteka kumusana uye padumbu. Zvese zviitwa zvinoitwa paMati mune yakadzikama kuyerwa nhanho.
• Prenatal Kutambanudza (Kutambanudza). Yakapfava kutambanudzira muviri wese.

Purogiramu inopa machati maviri anoshanda: imwe yevatangi vekutanga uye imwe yeavo vari kushingairira kuita muviri vasati vaita nhumbu. Kuti uite maererano nechirongwa chinodiwa katanhatu pavhiki; chirongwa chega chega chekudzidzisa chinosanganisira 3 nhanho dzekuoma. Unogona kushandura iyo purogiramu nekuzviitira iwe pachako seyakagadzikana sezvinobvira. Iwe unogona, sezvinei, wedzera makirasi naTracy Anderson, uyo akagadzirawo huwandu hwakawanda hwemakirasi ehutano evakadzi vane nhumbu: Kusimba Chirongwa chevakadzi vane pamuviri Tracy Anderson.

Matipi kubva kuLeah Disease pane kugwinya panguva yekuzvitakura

1. Usati watanga kuita, iva nechokwadi chekubvunza nachiremba wako.

2. Kana iwe uchinge wakabatikana mukugwinya usati wabata pamuviri, tevera chirongwa chekudzidzisa chevatangi.

3. Kana iwe pakutanga uchinge wakaoma kurarama maminetsi gumi neshanu edzidziso, usazvidya moyo. Zvirinani kuwedzera zvishoma nezvishoma nguva.

4. Leah anokurudzira kuti iwe ugare uchiita ita zvishoma kujekesa cardio kurovedza. Uku kunogona kufamba, kushambira, Kuchovha bhasikoro kana nyore maekisesaizi. Edza kudzivisa kusangana nemitambo yakanyanyisa, panogona kudonha. Iwe haufanire zvakare kuita muzvirongwa zvinokurumidza, uko kwakawanda kusvetuka uye nekukurumidza kufamba.

5. Mira kurovedza muviri kana watanga dzungu, kufema kwekufema, kutemwa nemusoro kana kurwadziwa pachipfuva.

6. Pfeka bhurera rinotsigira panguva yekurovedza muviri.

7. Inwa mvura yakawanda usati, mukati uye shure kwekirasi kudzivirira kupera simba uye kupisa zvakanyanya.

8. Kana panguva yekurovedza muviri uchifanira kutora zororo - zviite! Ingomira, tora mweya, zorora uye ramba uchiita.

9. Makirasi ese tanga nekudziya-up.

10. Enda padanho rinotevera rekutambudzika chete kana uchinge uchinetseka kukunda nedanho razvino. Mumitatu yetatu kudzikisa mutoro.

Kana iwe uchifunga imba yekurovedza muviri iwe yaunogona kuita panguva yekuzvitakura, saka edza chirongwa LII Chirwere. Ipfupi asi inoshanda kwazvo kurovedza muviri inovimbisa iwe hutano hwakanaka, chimiro chakatetepa, mhasuru dzakasimba uye kumira kwakanaka.

Onawo: Kushanda nesimba kunoshanda kwevakadzi vane pamuviri kubva kuSuzanne Bowen.