Imithambo emi-5 kaMama Omtsha ukongeza kwi-Postpartum Workout yakho

Umxholo

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Ngaphandle kwamabango kaChrissy Teigen ukuba uthembele kakhulu kumlingo weSpanx kwaye 'akabuyanga nangayiphi na indlela' emva komntwana, ebejongeka engakholeki kwiinyanga nje ezintathu emva kokubeleka umntwana uLuna nokuba kunxibe iimpahla ezimfutshane okanye ilokhwe yomzimba. Kwaye ukuba ulandela uTeigen kumajelo eendaba ezentlalo uyazi ukuba inenekazi elisemva kwebhodi ngumqeqeshi walo, inzalelwane yase-Australia uSimone De La Rue.

Ke, sachwetheza owayesakuba ngumdanisi kunye nonozakuzaku we-Under Armor-ene-celeb elandelayo ebandakanya u-Reese Witherspoon, uJennifer Garner, u-Naomi Watts, kunye no-Emily Blunt-ngeengcebiso zakhe malunga nokubuyisa usana emva komntwana, nokuba awukwazi. yenza kwi-NYC yakhe okanye i-LA esekelwe kwiklasi yomdaniso we-cardio, uMzimba nguSimone. (Nangona sinokungqina, kuyonwabisa kakhulu kwaye kuyakhobokisa!)

Yintoni emenza ukuba indlela yakhe yomdaniso-ye-cardio isebenze kangaka ekulahlekeni ubunzima obufunyenwe ngexesha lokukhulelwa? Ewe, ayisiyiyo kuphela into ayibiza ngokuba "yindlela eyonwabileyo yokusebenza," ikwakhupha iikhalori ezinkulu. "Kuphezulu kakhulu kwimizuzu engama-50, kwaye unokutshisa naphi na ukusuka kwi-800 ukuya kwi-1,000 yeekhalori kwiklasi nganye," utshilo. "Kukuzilolonga okupheleleyo komzimba okufuna ukuba usebenzise ingqondo yakho ukufunda ubuchwephesha kwaye usebenze ngokulungelelanisa."

Sekunjalo, uDe La Rue uchaza ukuba akaqalisi ukuqeqesha abathengi de balinde malunga neeveki ezintandathu ukuya kwezisibhozo emva kokubeleka (kuxhomekeke kuhlobo lokuzalwa) kwaye babe neleta kagqirha yokukhutshwa ukuze bakwazi ukubuyela emsebenzini. . Ngaphandle koxinzelelo olungenakuphikiswa abajongene nalo abantu abadumileyo ukuba babuyele 'kwimizimba yangaphambi komntwana' kwangoko, uDe La Rue ucebisa iiseshini zeyure enye kathathu ngeveki ukukhulula oomama abatsha babuye ngobunono.

Ngelixa abathengi bakhe banokubonakala ngathi banomnqweno wokungabikho ngokukhawuleza emva kokubeleka, uDe La Rue ucacisa ukuba ii-crunches kunye ne-sit-ups ekuqaleni azikho, kuba zibeka uxinzelelo oluninzi kumbindi, kwaye zinokwenza ukwahlukana kwesisu kube kubi ngakumbi. Kubaluleke kakhulu ukuvumela ixesha lokuba udonga lwe-ab kunye nezicubu ezinxibelelanayo ziphilise, kwaye nemvakalelo yokubuya ibuyele esiswini, ukuze uzive unxibelelene nomzimba wakho, utshilo. Endaweni yokuhlala ngokwesiko, uDe La Rue ucebisa ngozinzo 'lokuma' kunye nokuma okushukumayo okufuna amandla asisiseko ngaphandle koxinzelelo.

Ngokuphathelele ukuba lingakanani ixesha elithathayo 'ukubuyela umva', kubalulekile ukuseta iinjongo ezinokwenyani, utshilo uDe La Rue. "Kubalulekile ukuba ukhumbule ukuba ungathelekisi amava akho nomnye umntu. Konke ukuzalwa kwahlukile kwaye wonke umzimba wabasetyhini wahlukile." (Nangona, uDe La Rue uyaqaphela ukuba abo baye basebenza ngexesha lokukhulelwa kwabo "ngokuqinisekileyo babuyela emva ngokukhawuleza" kuba imemori yemisipha kunye nenqanaba lokufaneleka sele likhona.)

Ukuba ufuna izibonelelo zendlela kaDe La Rue ngaphandle kokukhuphela i-sesh yangasese, nqakraza ezinye zezona zinto zibalaseleyo 'Ukuguqulwa kukaMama' kuhamba ngezantsi azisebenzisayo ukunceda abathengi (ngokukhuselekileyo) baqingqe imizimba yabo emva komntwana. (Emva koko, uSimon De La Rue's Workout Body Workout.)

1. Ukuma ecaleni kweCrunch

Yima ngeenyawo zakho ububanzi benyonga, izandla zibotshelelwe kancinane emva kwentloko. Ukugcina ihips yakho isikwere, ukugoba ecaleni, uzisa ubambo lwakho kubambo lwakho lwethambo, kwaye ukhame. Yima nkqo kwaye uphinde kwelinye icala. (Unako nokuphakamisa idolo lakho ecaleni xa usokolisa, utshintsha imilenze nge-rep nganye.)

2. Isitulo Squat

Yima iinyawo zakho zibe ngububanzi be-hip-width phambi kwesitulo, izandla ezinqeni zakho. I-squat phantsi, ukhaba isinqe sakho kwaye uguqe ngamadolo kude kube yimpundu yakho ichukumise kancinci isihlalo. Buyisa intshukumo, wandisa imilenze yakho kwaye ume umva ukuya ekuqaleni.

3. IPlie Squat

Yima ngeenyawo zakho ububanzi, iinzwane zivuliwe, izandla zibekwe esinqeni sakho. Gobisa amadolo uze uhlale phantsi, ulandele amadolo akho phezu kweenzwane zakho kwaye ugcine umqolo wakho uthe tye. Xa amathanga akho eza kufana nomgangatho, buyisela umva emva kwaye ume umva ukuya ekuqaleni, ucofe ubunzima bakho phezulu.

4. Uhleli Phambili

Hlala ngedolo elinye eligobileyo, unyawo luthe tyaba emhlabeni, kwaye omnye umlenze wolulewe ngqo phambi kwakho. Beka izandla phantsi phantsi emva kwakho kunye neminwe yakho ibheke kwiimpawu zakho, kwaye uphakamise isifuba sakho. Gobisa idolo lomlenze wakho owandisiweyo kwaye ulingenise esifubeni sakho, ngaxeshanye uqhekeza phambili kancinci. Yandisa umlenze wakho ngasemva emhlabeni kwaye ungqiyame ngasemva kancinci. Yenza konke ukuphindaphinda kwelinye icala emva koko utshintshele kwelinye icala.

5. Behleli Umlenze Press

Hlala phantsi umqolo uthe tye kwaye imilenze yakho yolulwe phambi kwakho. Goba idolo elinye kwaye ujike ibhanti yokuxhathisa ejikeleze eso sihlangu, ubambe isiphelo sebhanti kwisandla ngasinye. Yandisa idolo eligobileyo kwaye ucinezele unyawo lwakho kude kuwe phantsi. Xa sandisiwe ngokupheleleyo nqumama umzuzwana ngaphambi kokuguqa ngamadolo ukubuyela ekuqaleni ngokuhambelana nomgangatho.

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