Mukati
Kune vakadzi mune "yakasarudzika" mamiriro zvakakosha kuti uchengetedze simba, kusimba uye kufara kwakanaka kwemwedzi mipfumbamwe yose. Izvi zvinogona kubatsira yoga mavhidhiyo evakadzi vane nhumbu: haina njodzi chete asi ine hutano. Isu tinopa 5 sarudzo dzezvirongwa iwe dzaunogona kudzidzira iyo yoga kumba panguva yepamuviri.
A sarudzo yemavhidhiyo eyoga evakadzi vane nhumbu yekuita pamba
1. Yoga naDesi Bartlett
Yoga yevakadzi vane pamuviri vane Desi Bartlett inogona kutorwa senge yakapfava, yakadzikama uye inozorodza chirongwa. Iyo yakakwana kune vakadzi veese mafitness level, kunyangwe kune vanotanga. Zvichida hauzonzwa kushushikana kwakasimba, asi ndichanzwa kusanzwisisika kusingaenzanisike kwekufamba kwega kwega uye asana. Chidzidzo chinotora maminetsi makumi mashanu nemashanu uye chakakamurwa kuita zvikamu zvinoverengeka, pakati pazvo kufungisisa, kurovedza muviri pasi kubva panzvimbo yakamira. Yakanaka kumashure uye mimhanzi inonakidza zvinozadzisa chirongwa.
2. Yoga naKristen Ical
Iyi kosi ine akati wandei akasiyana makirasi. Iyo yekutanga yakaoma, toning, inotora maminetsi makumi matatu uye inosanganisira akasimba asanas ayo anozokubatsira iwe kukudziridza simba rako uye kutsungirira. Iyo seti yechipiri, ichizorora, inotora maminetsi gumi neshanu, uye nerubatsiro rwayo unozodzidziswa hunyanzvi hwekufema kurerutsa marwadzo pakuzvara. Zvakare, ichi chirongwa cheyoga chevakadzi vane nhumbu chinosanganisira akapatsanuka makirasi ekufungisisa, kudzidzira kufema kurovedza uye seti mushure mekusununguka.
3. Yoga naNicole Croft
Murairidzi anokwanisa Nicole Croft anodzidzisa makirasi eyoga muOxford. Chirongwa chake BuddhaBellies chine makirasi matatu, ehurefu hwakasiyana: 30 maminetsi, 40 maminetsi uye 55 maminetsi. Iwe unogona kusarudza chero danga uye wotanga kumutevera mushure memasvondo gumi nemana ekuzvitakura. Nicole anopa zano kuteerera kuhutano hwako uye dzivisa overexertion panguva yekudzidzira. Kupfura vhidhiyo yoga yekuzvitakura naNicole Croft kwakaitwa aine mwedzi mitanhatu mukutarisira kwemwana wechitatu.
4. Yoga ine Inna Vidgof
Kune zvirongwa zveavo vanosarudza veRussia vadzidzisi veyoga. Murairidzi anozivikanwa ina Vidgof akaita yakaoma yekusimbisa mhasuru, kufamba kwemajoini ehudyu, kugadzirisa kutenderera uye General toni yemuviri. Nekuita izvi zviitwa iwe uchagona kugadzirira muviri wako kuitira nyore kuzvara. Iyo yakaoma ine mapfupi, 3-4-maminetsi ezvikamu, kuti iwe ugone kuzviita kunyangwe pakati pebhizinesi ravo. Iyo yakazara chirongwa chinguva maminetsi makumi mana.
5. Yoga naElena Ulmasova
Imwe seti yeyoga yevakadzi vane nhumbu inopa mudzidzisi weRussia Elena Ulmasova. Iyi purogiramu yakakamurwa kuita zvikamu zvitatu: yekutanga, yechipiri neyechitatu trimester. Zvirongwa zvekupedzisira maminetsi makumi mashanu nemashanu. Elena anoratidza kurovedza muviri uye asanas semuenzaniso vakadzi vane nhumbu, achitsanangura zvakadzama iyo chaiyo nzira yekudzidzira. Kune makirasi iwe unoda Mat, chigaro, mashoma akapfava mapiro, akakosha ekutsigira zvikamu, pamwe nechinyorwa chinogona kutsiva muchina.
Kugara uchirovedza muviri kuchakubatsira kubvisa kunetsekana, kuunza kuwirirana kupfungwa, kuve nemuviri wakasimba, kudzidza kufema kwakaringana uye kugadzirira kubereka. Usati watanga kudzidziswa, ita shuwa bvunza chiremba wako kana gynecologist.
Tinokukurudzirawo kuti uverenge:
- Chirongwa chekusimba kwevakadzi vane pamuviri Tracy Anderson
- Chirongwa ichi ndiDenise Austin ane nhumbu: mutete chimiro uye kugara zvakanaka