Abasetyhini aba-6 Babelana ngendlela abajongana ngayo nobuMama kunye nemikhwa yabo yokuzilolonga

Umxholo

• Dlala kabini
• Yiba neSicwangciso A, B, no-C
• Yazi Injongo Yakho
• Cue ukuya kwiiVidiyo zakho
• Yibhale ngaphakathi
• Xuba
• Uphengululo lwe

Iindlela zokugqibela zokuzilolonga ziya konga amandla akho kunye nokuba sempilweni kwakho, kwaye akukho mntu ubaziyo njengaba mama-zezona zilungileyo zokuzilolonga ezihloniphe iqhinga ngalinye ngokuzihlola ngokwazo.

Dlala kabini

"Khangela iindlela zokubandakanya abantwana bakho kuqeqesho lwakho, kwaye iyakwandisa amathuba okuba uyenze-kunye, njengoko bekhula, kubaluleke kakhulu ukubenza ukuba bashukume nabo. Ungaqala kwangoko kakhulu ukukhokela ngomzekelo. Wam Intombi, eneminyaka esi-8 ngoku, ibisenza i-yoga nam ukusukela ukuba yayimalunga ne-2/2. Ndaye ndamfundisa inqwaba yemiboniso, kwaye ngoku uyakonwabela ukwenza ezi zinto ndizenzayo. "-Laura Kasperzak, umyaleli we-Acrovinyasa eLincoln Park, eNew Jersey

Idibeneyo: Ukuzimelela kukaKumkanikazi uMassy Arias 'we-17-yeNyanga-eyiNtombi endala sele eyiBadass kwiGym

Yiba neSicwangciso A, B, no-C

"Ubomi nabantwana abucingeleki-ndinezimbini zazo-ke zinike iinketho. Ukuba uphoswa yiklasi yakho, yiba uzama into entsha. Ukuba awukwazi ukuphuma ngomnyango, yiba nenkqubo ye-HIIT enkqaywe ungophula ukubila kwimizuzu engama-20 ucabalele xa belala. Ukuba konke okunye kuyasilela, ndenza umceli-mngeni we-100-burpee. Bathande okanye ubathiye, ii-burpees zi-calorie-torch zizonke zomzimba, ngakumbi i-100 yazo! " -U-Heather Meyi, umqeqeshi oyintloko kwi-Burn 60 studio eLos Angeles (Okanye ubhalisele uMceli mngeni weentsuku ezingama-30 zeBurpee noJen Widerstrom.)

Yazi Injongo Yakho

"Misela ukuba zingaphi ii-workout ngeveki ojolise kuzo. Kuba ndinabantwana ababini, inombolo yam yeyesithathu. "baleka izinyuko ezinomthambo we-plyo phezulu, emva koko wenze umzimba osezantsi kunye nekhadi lasendle-umzuzu omnye inye, imijikelo emithathu. Phumla imizuzwana engama-30 emva kwemijikelo." -UMary Onyango, umphathi wokuqina kweqela e-Equinox eBrooklyn, eNew York

Cue ukuya kwiiVidiyo zakho

"Njengomama wabantwana abane-oyena mncinci uneenyanga ezi-7-andikwazi ukuhlala ndizilolonga kwindawo yokuzivocavoca. Ukuzivocavoca okufunwayo, njengoBurn Live, endikwaziyo ukwenza kwigumbi lokuhlala kundigcinile ixesha kwaye kwakhona. Ndiqala nge Ithagethi yemizuzu engama-20, kwaye ukuba abantwana bonwabile kwaye usana lulele, ndihamba iyure.Njengoko ndihenda ukugqiba ukuhlamba iimpahla okanye izitya, ndibeka phambili, kuba ndiyazi ukuba wonke umntu uya kuxhamla kum umama ophilileyo. Kananjalo, ukuthatha uhambo ngeenxa zonke elumelwaneni kunceda abantwana ukuba bakhuphe ukujijisana kwaye kupompe igazi lam, ngakumbi ukubaleka abantwana abakhulu benyuka iinduli. "-Lana Titus, umqeqeshi oyintloko kwi-studio yeBurn 60 eLos Angeles

Idibeneyo: U-Emily Skye uphendula kubagxeki abathi uthe wabuyela emva "ngokukhawuleza" emva kokukhulelwa

Yibhale ngaphakathi

"Mna nomyeni wam sabelana ngekhalenda, kwaye siyisebenzisela ukucwangcisa umsebenzi wethu. Ndiyaqinisekisa ukuba yena okanye umzanyana wethu unokubukela umntwana oneminyaka eyi-1 ngexesha lam lokubeka. Xa ndiphuma kwishedyuli, ndisebenzisa iibhendi zokuxhathisa ekhaya yenza imithambo ekhawulezayo yokuzilolonga ngokwenza umthambo womzimba ongaphezulu (i-push-ups, imiqolo, oomatshini bokushicilela) ngoonompempe kunye neempumlo. "-Amanda Butler, umhlohli KwiGumbi lokuHlala kwisiXeko saseNew York

Idibeneyo: Zama ezi ziQiniso zomzimba zabafazi kuwo onke amanqanaba okukhulelwa

Xuba

"Ndinamakhwenkwe amabini, aneminyaka esi-7 nesi-4 ubudala, kwaye ndikhulelwe umntwana wam wesithathu. Ke ii-go-tos zam ziyabhukuda, endinokuzenza nabantwana, kunye nokuzilolonga ubunzima bomzimba endinokukwenza kulo lonke ixesha Izinto endizithandayo yimiphunga emileyo (qala ngedolo lakho elingasemva emgangathweni, unyuse uye kuma kwindawo ecakileyo, emva koko ube phantsi), irhomboid push-ups (qala kuzo zozine, zisa amagxa ajonge omnye komnye, emva koko ucinezele umhlaba. kude), iibhulorho zomlenze omnye (ulele ujonge phantsi, omnye umlenze ugobile ngonyawo kwaye omnye umlenze uphakamisile, uphakamise kwaye usike esinqeni), kunye neenja zeentaka (ezisuka kuzo zone, ngokuthe chu zongeze ngengalo nomlenze). "-Nicole Radziszewski, umqeqeshi kwi-River Forest, e-Illinois, kunye nomsunguli weMama's Gotta Move

Uphengululo lwe