Fitness kokuba luzelwe, xa ungakwazi ukuqala ukuyenza?

Kakade ke, ngethuba lokukhulelwa - sonwabe ngayo ebomini yonke umfazi. Kodwa ngeli xesha, uninzi enkulu ziintombi bazuze ubunzima engaphezulu. Nokuba kukho zithetha njani ukuba ugqibe ukuba lusana, ngoko unga kuthi ndlela-ntle umzimba wakhe. Le mbono, ukuze abafazi abaninzi baye bakwazi uyivule. umama ngalinye kufuneka nje phindela uhlobo "yayo 'ubudala, yaye oku kuya kunceda imfanelo yakhe kokuba luzelwe. Oku yintoni eza kuxutyushwa kweli nqaku.

Baphinde zomzimba wakho kokuba luzelwe

Buyisela yayo yangaphambili imilo emva kokuzalwa kuyimfuneko. Okokuqala, ukuba uzive kamnandi, uya kuba imo elungileyo, ngenxa yoko, usana kuzolunga. Okwesibini, emva kokuba imidlalo uya kuziva kwakhula amandla. Omama abandakanyeke umthambo rhoqo, kubonakala ukuba esebenzayo ngakumbi ezingenamandla. Abo sele uthando ezemidlalo, siyazi ukuba uqeqesho elungileyo lo ufana nomphunga entsha umoya. Musa ukukholwa ndim? Ngoko zama imisebenzi fitness emva kokubeleka.

Buyisela isafobe emva kokuzalwa kuyimfuneko kuwo onke amanqanaba, hayi kuphela kwezemidlalo.

Okokuqala kuyimfuneko ukubuyisela ubunzima kunye nokwenza kunye ukutya ekunene. Kakade ke, ngexesha webele-lwebele kufuneka alibale ngezinto zonke iintlobo zokutya, apho babehleli phambi ke, ngokubanzi endaweni kweli xesha. Kungekuphela na emva kokuba kuzalwe alikafiki ngokupheleleyo ekhula, ngokunjalo ukutya ndiwuhlutha nje wena lwakho nosana izakhi.

ukudla ukutshintsha

Inyathelo lokuqala kwindlela eya owayesakuba inani kufuneka ukuhlaziya ekudleni kwakho. Ngokuqinisekileyo, ukuba uyancancisa, sele benze imithetho ethile ukutya. Ngapha koko, xa lokwaphusa akunconywa etshaya, nenqatha, nezihlwahlwazayo, ukutya kunye imibala iisoyi kunye kwisigcinakaliso. Ukuba wenza konke oku ixesha elide musani ukudla, singatsho ukuba kwenziwe isiqingatha umsebenzi. Mandinazise i bokuqonda embalwa:

1. Kufanele atye kancinci amaxesha 5 ngemini. Ukuba phakathi kwamaxesha okutya ulambile, adle fruktik okanye usele iglasi kefir.
2. Ulahle ukutya okumnandi, anetyuwa kunye okunesitatshi. Ezi ntshaba ezintathu eziphambili nani efanelekileyo.
3. Sela ezininzi iziselo. Ngokuqhelekileyo, umntu kufuneka malunga 2 iilitha zamanzi ngosuku. Ukuswela evusa a ukutya ukuhla, kilojoules yoko, ningagqitywa. Ngaphezu koko, le nto ilulwelo ubisi lwebele 90%, ngoko isiselo lokwaphusa amanzi acocekileyo kuyimfuneko.

Ekugqibeleni, nethe naye kuchaphazela ukulala esempilweni. Xa umntwana wakho ulele, kwaye uvumele wena ubuthongo, kunye eluthulini kunye nokungcola akuyi shwaka.

Ndingaya nini kuyo qethe emva ozalayo?

abafazi abaninzi abaye bagqiba kwelokuba abuyele imilo yalo yangaphambili, elichaphazelekayo lo mbuzo: "Bangaphi kokuba luzelwe anokuyenza imfanelo?". Kuqala kwinto zonke, uthathe ixesha lakho ukubaleka ejimini ngosuku lwesithathu okanye emva osenyameni. Kubalulekile ukuba alumkise kwangoko, ukuba ngokukhawuleza ukunciphisa umzimba emva kokuzalwa kosana akuyi kuba. Sekunjalo, njengoko ezisithoba iinyanga ubunzima extra uye lokwandisa. Ukongeza, ukwehla kobunzima okukhulu lungadlala a joke okhohlakeleyo, ungenza shwaka ubisi lwebele. Ngako oko, le ndaba liselikho kakhulu kancinci.

Ngokuqhelekileyo, oogqirha Siyaleza ukuqala uqeqesho ezemidlalo emva kweeveki 5-6 emva kokuzalwa. Oko kukuthi kuphela kwimeko ukuba ukuzalwa senzeka yendalo ngendlela ngaphandle naziphi na iingxaki. Kwaye ngoko ukuqhubeka ngoko nangoko uqeqesho olunzulu ayikho imfuneko. Ukuba kufika ngexesha lokukhulelwa ukuthi ukwenza qethe, ngoko kubuyela kwimo yesiqhelo kwezemidlalo emva kokubeleka akuyi kuba nzima.

Kukho enye ingongoma ebalulekileyo, kutheni ungaqali nje uqeqesho olusebenzayo. Inyaniso yeyokuba xa ngexesha kway zisanyisa kwaqeqeshwa amandla olunzulu, ngoko ivelele lactic acid, leyo usona ukungcamla "Okukhona" sikanina. Oko kukuthi, itakane aninike nje phezu kwesifuba sakhe. Ngoko ke thatha ixesha lakho ngesantya ngokwakho umthambo. Kwaye ukuba ufuna ukondla umntwana, kwaye ngakumbi, kubhetele ukuba zincede zikhethe Pilates okanye yoga. imfanelo enjalo kokuba luzelwe ngokuchanileyo uya ukumlimaza.

Imidlalo emva omama

ingqalelo ngokukhethekileyo kwimeko xa zizalwa zibe licandelo ngoqhaqho. Buyela zoqeqesho iya kuba nzima ngakumbi. Ukongeza, kukho iinkqubo ezikhethekileyo - ukulungela ilahleko ubunzima emva kokuzalwa licandelo ngoqhaqho, kodwa ngabo ukuba baqale baya kuba kunokwenzeka kuphela emva kothetha-thethwano kunye kagqirha imvume. Ngokuqhelekileyo umfazi uvumelekile ukuba babuyele uqeqesho de emva kokuba saphola ke isilonda eso ukunqanda ingozi yosulelo kwaye welds ezaphukileyo. Ngokuqhelekileyo, oku kufuna ubuncinane iiveki 8.

uqeqesho lokuqala

Umzimba wakho baphumle amandla omzimba kweenyanga ezisithoba, ngoko musa nje ubambe barbells kunye dumbbells. Kufuneka uqale bebukele, ngokuthe ngcembe, ngokuhamba kwexesha, ukwandisa umthwalo. Ukuba awukwazi ukugcina umongikazi usana okanye umakhulu ukuya kwi gym, akunamsebenzi. Uyakwazi fitness emva kokuba ezelwe ekhaya, inzuzo ukwenza oku, kukho izifundo ezininzi ividiyo. Ukongeza, ukuhamba imihla umntwana, kakhulu, zithathwa ukuba ezinye uhlobo umzimba. Ukuhamba ukutsha calorie. Ngoko ke musa ukungqengqa phezu kwesitulo uze uhambe, Awusahambi nokuhamba kwakhona.

Kukho umthambo ezinokwenziwa nangoko emva kokubuya esibhedlele. Emva kwabo, uya kuba lula kakhulu ukuba uqale ukuzilolonga kakhulu ngakumbi. Ngoko ke, ezi ziquka:

1. Kegel ubonisa. Kuyimfuneko ukuba ukubuyisela okubuyela kwimo yazo izihlunu isinqe.
2. imithambo yokuphefumla
3. Uqheliso lomsebenzi fitball. Ukuba bazibandakanye nale inventri, unako ukwenza yonke imihla. Ngokomzekelo, ebudeni lwebele-ibele, ungenza kuhlala phezu fitball kwaye enze isetyhula isinqe motion.

Sidibanisa ukukhathalela umntwana nge qethe

omama abaninzi bayeke ezemidlalo, ukuba wayebhekisela kwinto yokuba lonke ixesha elichithwa nokunakekela umntwana. Siya ukuvula kubo imfihlelo: ezi ndidi zimbini zinokudityaniswa ngempumelelo. Le ndlela ilula, esiye senditshilo - yinto uhambe. Ngenxa abantwana kufuneka yonke imihla ukuba abe ngaphandle, ngoko ke kuba iya kuba luncedo. Ngokomzekelo, xa uhamba, unako ukwenza iintlobo lweentshukumo, ngoko hamba ngokucotha, ngoko ngokukhawuleza, phezu tiptoe. Kuthatha eminye imizuzu engama-40 kuphela, yaye calories 300 iphelile.

Wonke umama akafuni ahlale kwaye kulala esofeni, sihamba nge indlu, besenza imisebenzi yasekhaya. Ngoko ke nokuhamba kunokwenzeka ukubuyisela ukudanisa ezingenamandla. Hi ndlela leyi, yoga udalelwe kudityaniswe iinkxalabo malunga kid. Bese ukwenza asanas ezintsonkothileyo, funda linyanzelisa eliqela ezilula.

Top lweenkqubo best nokufaneleka kokuba luzelwe

Siza kukunika eyona phezulu kakhulu ekhaya ukusebenzisa uze usasaze iphepha elineenkcukacha zakho ilala:

1. Cindy Crawford fitness kokuba luzelwe

Mhlawumbi oku inkqubo ithandwa kakhulu koomama abatsha, njengoko efikelelekayo nokuthantamisa. Nokuba uthe pre-ukukhulelwa umthambo ungabandakanyeki kule khosi vidiyo uya kuba phezu emagxeni. Sindi Krouford uye wadala inkqubo kunye nokwanda kancinane komthwalo, okt ukuqala ukubukela kunye imizuzu eli-10 ngemini kangangeentsuku ezili-14, emva koko wongezelela eminye imizuzu eli-15 njalo de Amazing ngokupheleleyo.

2. Treysi Anderson: Post Ukukhulelwa

Tracy iye yamisela inkqubo esekelwe kumava zabo. Le vidiyo ezinokuntsonkotha ukuze alungele wabaqalayo. Iseti loqheliso ukuba imizuzu engama-50, yaye umthwalo kakhulu enzima, ukuze alabe libe iindlela ezimbini. Le nkqubo ibandakanya eninzi olulandelenayo kwi-ndaba.

3. Hot Body Healthy umama

Le yinkqubo entsha esuka odumileyo UJillian Michaels. Iseti loqheliso ezenzelwe kwabasaqalayo kunye nabo kuphela kutshanje nxeba ekubelekeni. Oku kuquka ukusebenzisa 3 iindawo ezahlukeneyo omzimba.

unyango lobuhle oomama abaselula

Ngoku uyazi oko kuthethwa imfanelo Kukudandatheka, zingaphi iiklasi ungaqala yaye yintoni imithambo ukwenza ngcono, yaye yintoni na. I esimbaxa imilo smartness kubuyela kwezemidlalo kuya kunceda zazo izithambiso. Nazi ezinye iinkqubo ezinokuthi Kucetyiswa ukuba umama oselula:

1. yokuzikhwebula ekhaya. Ukuphucula isikhumba texture, ayinike ngobuqhophololo kunye luthambe, oko kuyimfuneko kabini ngeveki asebenzise tshitshilili.
2. Self-umyalezo. Amaxesha aliqela ngeveki, ungenza wena umyalezo kunye izithambiso ezikhethekileyo anti-cellulite.
3. Electrostimulation. Ifanele mame. Le nkqubo zekhompyutha apho ibe nempembelelo kweemaleko asezantsi kwezihlunu. Oko kukuthi, ukuba enye msebenzi.
4. Mesotherapy. Awu, kodwa le ndlela ezingafanelekanga nabanyisayo. Kodwa ke ukuba ngaba lwebele-lwebele musa, ungasebenzisa inkqubo mesotherapeutic, olujoliswe evuthayo ukuqinisa otyebileyo ulusu.
5. Kwakhona ekhaya ungenza usonga kunye sisincoko ezahlukeneyo. Ayikhuthazwa ngexesha zisanyisa.

amacebo aluncedo

ezibalulekileyo ezifunekayo fitness emva kokunikezelwa nto, ngokuqinisekileyo. Kodwa nantsi indlela yokwenza njalo, ukuze kakubi okanye umntwana?! Kufuneka ulandele imithetho embalwa nezikhokelo:

• Ukuba kunokwenzeka, kuya kuba kuhle ukuba baqeshe nomqeqeshi lobuqu abaya kukuxelela ngokweenkcukacha oko ukufaneleka kokuba luzelwe, xa uqala ukusebenza noko azeka onokuyenza.
• Ukuba endlwini yedwa, ngoko ukuphuhlisa inkqubo ngokwakho ukuba kwakubandakanya onke amaqela kwezihlunu.
• Musa ukwenza yonke le mithambo nalowo. Uyakwazi kusasaza kubo imini yonke. Ngokomzekelo, ngoxa ilala.
• Dlulela ukuzilolonga kuphela emva zezondlo enye ngeyure.
• Musa ukukulibala unxibe Kukudandatheka bandage. Uyakwazi ukuxhasa izihlunu esiswini kwaye avumele Alenga esikhumbeni.
• Ngenxa elihle mzobo angafanele ophosayo lokuncancisa. Ngapha koko, le yi ukutya Kubalulekile ukuba usana. Ukongeza, uphuhliso nobisi lwebele ukutya 300 kcal.
• Kufuneka sisenza njalo amaxesha 3-5 ngeveki imizuzu 30-60.

isiphelo

Xa ndiqukumbela, kufuneka kuthiwe qethe kokuba luzelwe kuyimfuneko ukuba wonke umfazi. Akukho namnye ukuba aphume umntwana ukuba aye kuzilolonga?! Oku akuyongxaki, uye endlwini, oko fisa. Kodwa khumbula ukuba eyona nto ibalulekileyo - yinto enkulu, musa zizisulu, ngenxa yokuba unengxaki kangaka kunye nosana. Hlala ezintle!