Ubunzima bokuzilolonga oluphuhliswe nguye kuya kukunceda ubeke ingubo yakho enhle kakhulu ngaphandle kokuhlazeka. Yenza ukubuyela kumntu oqhelekileyo emva kokubeletha kuya kuphumelela kwaye wena!
UValerie uhlala eLos Angeles kwaye ungumqeqeshi wobuqu benani labantu abadumileyo, kuquka umdlali we-actress uJennifer Garner kunye ne-supermodel uCindy Crawford. Uyazi okokuqala indlela oomama beenkwenkwezi babuyela ngayo kumfanekiso omhle. "Ukuze uqale, libale yonke into oyivile ngayo ngokubuyela kwifom yokubeletha kwiiveki ezingama-2-3. Oku akukwenzeka, - uthi uValerie. - Le nkqubo ithatha iinyanga eziliqela kwaye idinga umzamo omkhulu. Kodwa akayikukuvuza nje kuphela umzekelo omhle, kodwa kunye nokunyuka kwamandla, kunye nokuphila kakuhle, okuyimfuneko yokunyamekela umntwana. "
Ukuqala iiklasi ezingcono nge-20-30-minute yokuqeqeshwa, ukutshintsha i-cardio kunye nomthwalo wamandla. Unokubanika ixesha elifutshane kunye nabantwana abaselula. Ukubala ngomsebenzi ongunaphakade oomama abancinci, uValerie wathatha amaqhinga asebenzayo aquka iqela elikhulu leemisipha aze avumele ukuba umzimba wonke usebenze ngexesha elifutshane. Ngokungafani nokuqeqeshwa okuninzi, le nkathazo ayifuni, kodwa ngokuchaseneyo, ityala ngamandla. Emva kwakho konke, emva kweeklasi unakho ukuphumula, kodwa ukondla umntwana.
Ukunyakaza okubhalwe apha ngezantsi kunokwenziwa kanye ngeentsuku ezimbini, baya kunceda ukubuyisela inani eliqhelekileyo emva kokuziswa. Iingcali zikwacetyiswa ukuba ziqalise iiklasi ezingadluli kwiiveki ezintandathu emva kokuzalwa okuqhelekileyo kunye nesibhozo emva kwecandelo le-shedare. Qiniseka ukuba udibane nodokotela wakho kuqala!
Uya kuyimfuneko
Ukuze ugqibezele ubunzima, lungiselela ibhande lokuxakeka ngokuxakeka.
Ukufudumala
Yilungise kakuhle imisipha yokuhamba ngomzuzu 10-15 okanye ukuhamba ngebhayisikili. Unokufudumala kunye nasekhaya. Ngemizuzu engama-10, yenza iintshukumo ezibandakanya zonke izihlunu zomzimba: ukujikelezwa ngamagxa kunye nezandla, plie, ukuphakamisa idolo, ukuguquka nokujika.
Complex
Zama ukulandela inombolo ephakanyisiweyo yeendlela. Qala ngeendlela enye yomsebenzi ngamnye. Xa uvakalelwa amandla, yongeza enye. Kancinci ufike kwiindlela ezintathu. Ukutshisa ngokukhawuleza iikhalori, faka i-cardio exercises. Ingaba ngumzuzu ohamba nge-10 ngomzuzu kunye nomntwana kwi-stroller okanye ukudansa nosana (ungayifaka phambi kwebhegi ephetheyo). Isifundo ngasinye sandisa ixesha lemizi ngemizuzu emi-5, ngokukhawuleza sifinyelele kwimaminithi engama-30.
Hitch
Gcwalisa iseshoni ngomsebenzi olula ukululaza itraki kunye nomva ophantsi. Uxoxe emhlane wakho uze udonse idolo lakho esifubeni sakho. Gcina imizuzwana engama-30, utshintshe amacala.
Ukulahlwa kwesisu
Yehla kuzo zonke iine, izibambo - ngokungqongqo phantsi kwamagxa. Yula iisifuba zomzimba, gcina intamo ngokuhambelana nomqolo, umqolo uphendule. Phumla ngeempumlo zakho. Emva koko uphumelele emlonyeni, udonsa inamba engaphakathi nangaphezulu, umva usaphila. Ukwenza okuphindwe kabini.
Ukuzivocavoca kwomeleza imisipha emathunjini kunye nomva ophantsi.
Ibhuloho emlenzeni omnye
Uxoxe emhlane wakho, amadolo aguqile, iinyawo zingaphantsi, iingalo zolulele emzimbeni. Gxininisa uphakamise unyawo lwakho lwesobunxele. Yibambe kwindawo efanelekileyo, inhale, kwaye, ekuphumeni, uphakamise umlenze ukusuka phantsi. Kanciphisa ngokukhawuleza iimahla. Yenza amaxesha angama-12 kwicala ngalinye.
Ukuzivocavoca kwomeleza izihlunu zamagqabi, izibonda, isisu kunye nesemva.
Ukuhlaselwa
Namathisela ibhanti yokuxakeka kwizinto ezinqamlekileyo kwinqanaba lephepha. Yima umva wakho kwinto, uthathe ukutshitshiswa kwinto yesandla ngasinye, iingqungquthela zigobile, imilenze ibe bubanzi obubanzi. Ngonyawo lwakho lwesobunxele uthathe isinyathelo phambili. Gweba iingalo zakho kwaye uphakamise phambi kwakho kwinqanaba le-shoulder, ukuxubha imisipha yamagxa kunye nesifuba, iintende. Ukuguqula izibonda zakho, buyela kwisithuba sokuqala. Yenza amaxesha angama-12.
Ukuzilolonga kuyomeleza imisipha yemilenze, iintambo, amahlombe nesifuba.
Izikwere ngokukhwela
Namathisela ibhanti yokuxakeka kwizinto ezinqamlekileyo kwinqanaba lephepha. Jongana nento, uthathe ukuxhatshaza kwesandla ngasinye. Ububanzi beembumba ububanzi bodwa, amadolo aphelile, amahlombe asasazeka kwaye anciphisa. Bend i-elbows yakho-xa uhlahlela iibhanki, kufuneka uzive ukuxhatshazwa kwetape. Gqiba ngamadolo ngenkathi ulungisa iingalo zakho - umqolo wakho uqonde, intloko yakho iphakanyisiwe. Imilenze echanekileyo, buyela kwisimo sokuqala. Ukwenza okuphindwe kabini.
Ukuzilolonga kuyomeleza imisipha yemilenze, izangqa, izibonda, isisu, amahlombe kunye nomva ongaphezulu.
Uphose ngokujulile ngokubonisa izandla
Sukuma, udonsa kwiisisu zomzimba, imilenze ibanzi kunamahlombe, amahlombe ahoxise abuye anciphise. Ngonyawo lwakho lwesobunxele, thabatha inyathelo elikhulu, uguqa ngamadolo kwinqanaba elifanelekileyo. Phakamisa izandla zakho ngokuhambelana namagxa akho, iintendelezo zikhangele phantsi. Bamba kule ndawo ukuze uphefumlelwe. Emva koko uphendule umlenze wangaphambili uze ubuyele kwindawo yokuqala. Ukwenza okuphindwe ezintandathu kwihlangothi zonke, ukutshintsha imilenze.