Iyi postpartum ab workout inosanganisira zviratidzo zvakagadzirirwa kubatsira kusimbisa abs uye chinangwa mushure mokuzvimba. Izvo zvidzidzo zvinoratidzwa zvakagadzirwa nechiremba wepanyama, Shirley Sahrmann, kunyanya kuvakadzi vekupedzisira. Izvi zvinotarisa kugadzirisa mapepa uye kusimbisa nzvimbo yakadzika yepamuviri, iyo inowanzowedzera simba nekuzvitakura.
Aya ndiwo mafambiro ekufambira mberi, naizvozvo iwe unoda kuziva maitiro ose (kuita 20 reps pasina kurasikirwa nemimba yako yemimba) usati waenderera mberi. Tora nguva yakawandisa sezvaunoda kufambira mberi, kunyange iwe iwe chete uite zvidzidzo zvishomanana panguva yega yega yega.
Precautions
- Wana chibvumirano chechiremba usati watanga chero chirongwa chipi zvacho chekurovedza muviri. Kune kuberekwa kwakajairika kusina dambudziko, chiremba wako achawanzosiya iwe kuti uite maitiro mukati mavhiki 4-6 mushure mokuberekwa.
- Kana iwe wakanga uine c-chikamu, unogona kutora nguva yakawanda yekugadzirisa usati waedza kudzidzira pamuviri.
Zvishandiso Zvinodiwa: An exercise mat .
Nzira Yokuita nayo Postpartum Ab uye Core Workout
- Tanga nemaminitsi mashanu kusvika ku10-kutonhora- chiedza chemadiodiodio (kufamba munzvimbo, etc.) kana kuita izvi mushure mekutsvaga cardio routine
- Pamusangano wega wega wepamusoro-soro yepamusoro-soro sezvaunogona, uchichengeta kuchengetedza kwemuviri kunotsanangurwa mu Basic Breath exercise iri pasi apa. Kana iwe uchikwanisa kupedzisa makumi maviri ekudzoka kwega yega yega yega, fambira mberi kune rimwe rinotevera.
- Ita basa rimwe nerimwe nekufamba kwenguva uye nekudzora. Dzivisa chero zviratidzo zvinokonzera kurwadziwa kana kusagadzikana.
Basic Breath
Nhema pamusana wako, mabvi akarembera uye maoko kumativi ako. Inhale uye kubudisa maitiro mashomanana uye kuisa pfungwa pakuchengetedza kusatsigira kwepakati (usaisa pasi pasi kana kubvisa shure, asi kuwana nzvimbo inofadza mukati). Tora kufema kwakadzika uye paunenge uchidzidzira, simbisa iyo uye udzore ruvhuno kumucheto. Funga nezvekugadzira mishonga pasi pebhatani rebumbu pasina kuisa pasi pasi pasi pasi. Dzidzira izvi, kutengesa uye kusunungura. Kana iwe uchikwanisa kuita izvi usingabvumirwi kana kuvhara shure kwako, iwe unokwanisa kugadzirisa mapepa uye wotamira kune rimwe rinotevera. Ichi Chinyorwa Chekutanga chichashandiswa pane zvose zvekudzidzira.
Sahrmann Kudzidzira # 1
Nhema panhovo nemabvi akotama. Ita Basic Breath uye, uchichengeta rimwe bvi rakakotama, zvishoma nezvishoma rinamatira rimwe jumbo kunze kwekuti rakangofanana uye masendimita mashoma kubva pasi. Dzorerai gumbo zvakare uye dzokorora pane rimwe jumbo. Kana uchinge wakwanisa kupedzisa reps 20 pamakumbo ose, pasina kurasikirwa nemakumbo emimba , enda kune rimwe rinotevera.
Sahrmann Kudzidzira # 2
Nhema panhovo nemabvi akotama. Ita Icho Chokutanga Bhuti uye simudza rimwe bhiri muchipfuva. Ruramisa gumbo kuitira kuti rive rakafanana uye rinenge 2-3 masendimita kubva pasi. Dzosa gumbo kuti utange uye udzoke nemimwe jumbo re 5 kana kupfuura zvakare. Kana uchinge wakwanisa kupedzisa 20 reps pajumbo rimwe nerimwe, pasina kurasikirwa nemakumbo emimba, enda kune imwe inotevera
Sahrmann Kudzidzira # 3
Ita Basic Breath sezvaunounza mabvi kusvika kune 90 degree degree. Chengeta gumbo rimwe rakakotama uye udzikise rimwe gumbo kumucheto, uchinge uri pasi nepako. Kuzadza 1-5 kunodzoka pamusungo mumwechete wozoshandura mativi. Kana uchinge wakwanisa kupedzisa reps 20 pamakumbo ose, pasina kurasikirwa nemakumbo emimba , enda kune rimwe rinotevera.
Sahrmann Kuita muviri # 4
Ita Basic Breath sezvaunounza mabvi kusvika kune 90 degree degree. Chengeta gumbo rimwe rakakotama uye wedzera rimwe gumbo kunze kwekuti rakafanana, asi kwete kugunzva pasi. Dzokorora kune rimwe rimwe gumbo, kushanda kusvika kune gumi zvakare kumativi ose. Kana uchinge wakwanisa kupedzisa reps 20 pamakumbo ose, pasina kurasikirwa nemakumbo emimba, enda kune rimwe rinotevera.
Sahrmann Kudzidzira # 5
Ita Icho Chirwere Chekutanga uye uise makumbo mubhokisi. Ruramisa makumbo maviri kuitira kuti iite zvakakwana pasi. Zvishoma nezvishoma udzike makumbo maviri kusvika pasi, uchienda kure iwe unokwanisa kunze kwekugadzirisa mushure. Dzokorora 5-10 reps, kushanda kusvika kusvika 20 zvakare.
> Kwakabva:
> Hyatt, Gwen naCram, Catherine. Kuberekwa & amp; Postpartum Exercise Design. Tuscon, AZ: DSW Fitness, 2003.