5 Nyowani-Amai Kudzidzira Kuwedzera kune Yako Postpartum Workout

Zvemukati

• Ongororo ye

Kunyangwe zvataurwa naChrissy Teigen kuti ari kuvimba zvakanyanya nemashiripiti eSpanx uye kwete 'kudzoka nechero nzira' post-mucheche, anga achitarisa zvisingaite mwedzi mitatu chete mushure mekuzvara mwana Luna kungave mune denim zvikabudura kana chipfeko chemuviri. Uye kana iwe uchitevera Teigen pasocial media unoziva kuti mukadzi ari kumashure kwebhod ndiye mudzidzisi wake, chizvarwa chekuAustralia Simone De La Rue.

Nekudaro, takabata aimbova pro-dancer uye mumiriri we Under Under Armor-ane celeb anotevera anosanganisira Reese Witherspoon, Jennifer Garner, Naomi Watts, naEmily Blunt -timazano ake ekudzosera kumashure mwana, kunyangwe kana iwe usingakwanise ita kwaari NYC kana LA based dance-cardio class, Muviri naSimone. (Kunyangwe isu tichigona kupupura, zvinonyanya kunakidza uye kupindwa muropa!)

Chii chinoita kuti nzira yake yekutamba-cardio ishande zvakanyanya mukudonhedza huremu hwakawanikwa panguva yekuzvitakura? Zvakanaka, kwete chete iyo yaanodaidza kuti "nzira inofadza yekushanda," inodururawo macalories makuru. "Yakanyanya kukwirira kwemaminetsi makumi mashanu, uye unogona kupisa chero kubva pa800 kusvika chiuru macalorie mukirasi," anodaro. "Icho chizere-chemuviri kurovedza muviri chinoda kuti iwe ushandise huropi hwako kudzidza choreography uye shanda pakubata kwako."

Zvakadaro, De La Rue anotsanangura kuti haatangi kudzidzisa vatengi kudzamara vamirira angangoita mavhiki matanhatu kusvika masere mushure mekuzvara (zvinoenderana nerudzi rwekuberekwa) uye vane tsamba yechiremba yekubvumidzwa kuti vakwanise kudzoka kuzoshanda . Kunyangwe paine kusingarambike kumanikidza macelebs anotarisana kuti adzokere kune 'pre-mucheche miviri' nekukasira, De La Rue anokurudzira imwe awa zvikamu katatu pavhiki kudzikisira amai vatsva zvinyoronyoro.

Nepo vatengi vake vangaratidzika kunge vanoshuvira abs nekukurumidza mushure mekuzvara, De La Rue anotsanangura kuti crunches uye sit-up pakutanga hazvitomboiti-kwete, sezvo ivo vachiisa yakawanda strain pane iyo yepakati, uye inogona kuita kuti dumbu kuparadzaniswa kuve kwakanyanya. "Zvakakosha zvikuru kubvumira nguva yekuti madziro eab uye matissue anobatana apore, uye nemanzwiro adzokere mudumbu, kuti unzwe uine hukama nemuviri wako," anodaro. Panzvimbo pekugara kwechinyakare, De La Rue anokurudzira 'kupfava' kugadzikana uye kufamba kwakamira kunoda simba repakati pasina kunetsekana.

Nezve inguvai inotora 'kudzosera kumashure', zvakakosha kumisikidza zvinangwa chaizvo, anodaro De La Rue. "Zvakakosha kuyeuka kusafananidza ruzivo rwako kune mumwe munhu. Kuberekwa kwega kwega kwakasiyana uye muviri wese wechikadzi wakasiyana." (Kunyange zvakadaro, De La Rue anocherechedza kuti avo vakashanda panguva yose yekuzvitakura kwavo "zvechokwadi vanodzokera shure nekukurumidza" nokuti mutsara wekuyeuka uye hutano hwehutano hwatovepo.)

Kana iwe uchida mabhenefiti eiyo nzira yaDe La Rue usingashereketeri pachivande sesh, tora imwe yeakanakisa ake 'Mummy Modification' inofamba pazasi iyo yaanoshandisa kubatsira vatengi (zvakachengeteka) kuveza miviri yavo post-mucheche. (Tevere kumusoro, Simone De La Rue's Dancer Muviri Workout.)

1. Kumira Kudivi Crunch

Mira nemakumbo ako hudyu-hupamhi hwakaparadzaniswa, maoko akasungwa zvishoma shure kwemusoro wako. Kuchengeta mahudyu ako akaenzana, kukotamira kune rumwe rutivi, uchiunza mbabvu yako kuhudyu yako pfupa, uye kusvina. Simuka wakatwasuka uye dzokorora kune rumwe rutivi. (Unogonawo kusimudza ibvi rako kudivi paunenge uchikwenya, uchichinjanisa makumbo nerep yega yega.)

2. Sachigaro Squat

Mira netsoka dzako chiuno-upamhi zvakaparadzana pamberi pechigaro, maoko ari muhudyu. Squat pasi, uchirovera chiuno chako kumashure uye uchikotama mabvi ako kusvikira bhati rako rabata chigaro chechigaro zvishoma. Dzorera iko kufamba, kuwedzera makumbo ako uye kumira kumashure kumusoro kusvika pakutanga.

3. Plie Chikwere

Mira wakasimudza tsoka, zvigunwe zvakaburitswa, maoko akaiswa muchiuno chako. Bhendesa mabvi ako uye squat pasi, uchitevera mabvi ako pamusoro pezvigunwe zvako uye nekuchengetedza musana wako wakatwasuka. Kana zvidya zvako zvikauya zvakanangana nepasi, dzosera kumashure kufamba uye kumira kumashure kumusoro, uchisvina kubwinya kwako kumusoro.

4. Akagara Crunch

Gara nebvi rimwe rakakotama, tsoka yakati sandara pasi, uye rimwe gumbo rakatambanudzwa rakatwasuka pamberi pako. Isa maoko ako pasi shure kwako neminwe yako yakatarisa glutes yako, uye simudza chifuva chako. Bhenda ibvi regumbo rako rakawedzerwa uye uuye naro muchifuva chako, panguva imwe chete uchikwenya kumberi zvinyoro. Wedzera gumbo rako kumashure pamwe nevhu uye wonda kumashure zvishoma. Ita zvese reps kune rimwe divi wobva wachinjira kune rimwe divi.

5. Akagara Gumbo Press

Gara pasi musana wako wakatwasuka uye makumbo ako akatambanudzwa pamberi pako. Bhenda ibvi rimwe uye sunga bhandi rekudzivirira rakatenderedza shangu iyoyo, wakabata magumo ebhendi muruoko rumwe norumwe. Wedzera ibvi rako rakakotama uye pfuurira tsoka yako kure newe kubva pasi. Kana yanyatsokurisa imbomira zvishoma usati wapfugama ibvi rako kuti udzoke pakutanga parallel pasi.

Ongororo ye