I-Postpartum Exercise Routine

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Usuku olulodwa lwe-Postpartum Exercise Routine

Le mihla emine yokuzivocavoca kwe- postpartum kwasekuqaleni yenzelwe yi-Olympic Gymnast kunye noMqeqeshi Wakho, uMihai Bagiu, i-AFAA, ngenxa yomfazi wakhe emva kokubeleka. Uye wasinika imvume yokuthumela umsebenzi wakhe apha. Ndiyathemba ukuba ujabulela kubo njengoko ubuyela ekumeni kwakho. Kufuneka uqiniseke ukuba unemvume kumgqirha wakho okanye umbelethisi ngaphambi kokuqala nayiphi na inkqubo yokuzivocavoca.

Khumbula ukusela amanzi ukuze unxanwe uze uqiniseke ukuba unokutya okutyebileyo .

Usuku olulodwa

Unokwenza oku okuqhelekileyo kunye nemilinganiselo yamagqabini amabini okanye ngaphandle.

1. Izandiso zeMigangatho 2 iiseti ezingama-40
   Beka emhlane wakho, ugobe imilenze uze uwandise kwi-vertical. Ufanele uvale oku kwi-quad yakho / phambi kwethanga / malunga neendolo zakho.
2. I-Curl yesiLwe se-2 se-40
   Yima ngaseludongeni (kwincwadi yefowuni malunga nobude obude.) Gcina udonga, kodwa ungaxhomeki). Umlenze womlenze kwi-butt yakho kwaye uwandise yonke indlela, unyawo luguquguquke. Umele uve ukuba le nto ishushu / isemva kwethanga, kodwa.
3. Abathengisi 2 iiseti ezingama-40
   Beka emva, imilenze yongezwa ngokubanzi kunye kunye. Vula imilenze ukuze udibanise kwaye uvale. (akudingeki ukuba uphelele ngokubanzi, ngokuninzi njengoko unako kwaye ukuze uzive usebenza emisipha yakho yangaphakathi)
4. Abathengisi 2 iiseti ezingama-20
   Beka kwicala, zombini imilenze igobile kancane. Phakamisa umlenze ophezulu phezulu ngasentla kwaye uphinde uhlawule. Qinisekisa ukuba unyawo lomlenze ophakamisayo lichanekileyo, ngokuchasene nokuphendulela okanye ngaphakathi. Ufanele uzive oku ngaphandle kwethanga lakho.
5. Amathole 2 ama-40
   Hamba kunye neenyawo kunye (unokubamba udonga ukuba uyathanda) kwaye uye kwi-tiptoe (okanye ngokuphakamileyo njengoko unakho). Qinisekisa xa uphakamisa izithende zakho ukuba iinyawo zakho zihlale kumgca (ungavumeli amaqatha awele ngaphakathi okanye angaphandle). Ufanele uve oku oku kwamathole akho.
6. Iifomthi zeeTyhuthi 2 iiseti ezingama-50
   Emile, vele uthabathe inyawo elinye ngexesha, ukuphakamisa iinzwane. Unokwenza oku okukhawuleza. Umele uvale oku kwi-shin yakho.
7. IiLunges 2 iiseti ezingama-20
   Ema, phindela emuva ngomlenze ngamnye, kanye ngexesha. Qinisekisa ukuba awuyi kuvula unyawo lomlenze ophambili kwaye uqinisekise ukuba uthintela emadolweni kwisantya somlenze uhamba emva. Ngenye indlela umlenze. Ekhohlo, kunene, njalo njalo. Uyakuva oku kumathanga akho.
8. Iinqununu 50
   Phindela emuva, ukuguqa amadolo, iingalo kwisisu sakho. Phakamisa intloko yakho kunye namagxa okwaneleyo ukucima umgangatho. Zama ukungasebenzisi intamo yakho / intloko ukunceda ukuphakamisa. Uya kuziva utshisa loo misipha!

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Usuku lweBini lwe-Postpartum Exercise Routine

Lusuku olukhawulezayo nolula!

1. Iinqununu 2 iiseti ezingama-20
   Phindela emuva, ukuguqa amadolo, iingalo kwisisu sakho. Phakamisa intloko yakho kunye namagxa okwaneleyo ukucima umgangatho. Zama ukungasebenzisi intamo / intloko yakho kukukunceda ukuphakamisa (kunzima kakhulu! Ikakhulukazi ukususela ekubeni isisu sami sithandeka!). Uya kuziva utshisa loo misipha!
2. Iinqunqa w / umphakamo wesantya 2 iiseti ezingama-20
   Ngena kwisithuba sokuqhawula, kodwa wandisa imilenze ukuze imilenze yakho ibe yincinci encinane. Njengoko utyumza, pha kamisa umlenze owodwa, utshintshe umlenze owodwa. Uyakuvakalelwa kwisisu sakho esezantsi kunye neentambo ezikufuphi.
3. Phinda uhlasele iinqununu ezi-2 zeesethi
   Hlala emva kwesikhundla esinqabileyo, pha kamisa imilenze yakho phantsi (ngoko udibene). Isenzo esiqhawulayo ukuphakamisa amadolo akho esifubeni, uphakamise umtya ngaphandle komgangatho. Uyakuva kwisisu sakho esiphantsi.
4. Iinqununu ngeesibini zesenzo 2 iisethi ezili-10
   A) Isikhundla sokunqumla, uwele emlenzeni onqamle ngakwesobunxele, umlenze waphuma. Isandla sasekhohlo emva kwentloko yakho. Ngoku, qhaqhazela ukujika kwaye uphakamise isifuba sakho ukuze ingalo ekhohlo ifinyelele kumadolo okunene aze abuyele.

   B) Gcina ingalo ekhohlo emva kwentloko. Unqamle umlenze wesokunxele ngakwesokudla. Ngoku uphakamise i-torso ukuya ngaphandle uze uqhekeke emadolweni asekhohlo. kusekwe + b = 1, phinda ngapha nangapha.

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Usuku lwesithathu lwe-Postpartum Exercise Routine

Namhlanje ingalo. Ungasebenzisa izilwanyana ezintathu okanye uphakamise enye into.

1. I-Bicep ijika iiseti ezimbini ze-40
   Ukusuka kwiingalo ngokubhekiselele ngokubanzi, phakamisa izandla ukwenzela ukuba i-elbow igxile ngokupheleleyo (iintende ezandleni, isisindo ngqo) (hlala okanye ume) Uya kuvakalelwa apha kwi-bicep yakho kwaye mhlawumbi izibilini zakho.
2. Cinga izandiso 2 zeeseti ezingama-25
   Ingalo enye ngexesha. Hlala kwiqhekeza ukwenzela ukuba iinqumlo zakho zingama-90 angama, phindela ngqo, ingalo yecala lakho ukuze ingalo yakho ingqamle. Ukugcina umgca wakho kwicala lakho, ukugoba umgca wakho kumgca kunye nokubuya (uhlobo lwesenzo sokupompa) Uyakuva oku ngasemva kwengalo yakho.
3. Iipilisi zeMammer 2 iiseti ezingama-20
   Yima, iingalo ukuya kwicala, iingalo ze-curl (bend) ukuya kwi-angle-degree ye-degree, gcina izibonda ngokuthe ngqo (iintendelezo ngaphakathi), zijonge kwihlangothi. Yenza zombini iingalo ngexesha elifanayo. (Uyakuva kwakhona kwakhona kwi-bicep)
4. I-Overhead iyakulinganisa ukwandiswa kweeseti ezi-20 ze-20
   Izixhobo ngaphezulu, izandla kunye. Bend elbows ngoko ke izandla ziyahamba emva kwentloko kwaye zandise kwizitshixo. Uya kuziva emva kweengalo zakho kwakhona.
5. I-Lateral, phambili, i-deltoid ikhefu 1 i-20 (umsebenzi ngamnye)
   A) iingalo ukuya kwinqanaba eliphakamileyo liye ngqo ngqo kumgca wakho.

   B) phakamisa ingalo enye ngexesha ukusuka kwicala ukuya kutsho phambi kwakho.

   C) ukugoba imilenze encinci, ukugoba ngaphezu kokuba uhlawule iingalo. Baphakamise kwicala kunye nendawo. Uyakuva lo mntu kumqolo wakho nangemuva yeengalo.

6. Iifowuni zamathanga 1 i-20 ye-20
   Bend iingalo, ke izandla ziphantsi kwamagxa akho kwaye zandise ukuya kumatshini. Uya kuziva phezu kwamahlombe akho.

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Usuku lweMine ye-Postpartum Exercise Routine

Ikhefu kunye nemisebenzi yokubuyisela namhlanje.

1. Iisethi ze-2 ze-Push-Ups ze-10
   Yiba kwindawo yokuxininisa, ukuguqa ngamadolo, iingalo zilula ngakumbi kunokuba ubude bude kwaye buphakame kunamahlombe (ngamanye amagama ungawafaki ngisho nakwamagxa). Phindela ngqo, uhambe ngokukhawuleza, wehla ukuya apho ungakwazi ukuphuma / ukulahlekelwa yifomu. Ndandiva le nto kwisisu sam kunye nesandla kunye neengalo.
2. I-Arm "Rows" 2 iiseti ezingama-20 (Ingasebenzisa u-10lb isisindo)
   Ncike phezu kombhede kwindawo efana novavanyo lokuthobela ukususela ngezolo. Uya kutshiza ingalo ukusuka ngqo ukuya kwi-bent. Uyakuyiva kwi-bicep kunye nephepha.
3. Ukunciphisa i-Press 2 iiseti ezingama-20 (5lbs esandleni ngasinye)
   Ngeemithwalo ngokuchasene nombhede, yenza ukunyaniseka kwaye uxhomekeke kuyo kunye nemilenze phambi kwakho. Ukusuka kwizandla ziboshwe ngamagxa, cinezela ukuya kutsho kwaye ubeke izandla ndawonye. Uya kuliva ehlombe lakho.
4. Bent phezu kwe "Rows" 2 iisethi ze-15 (5lbs esandleni ngasinye)
   Hlala embhedeni, uncike emilenzeni yakho, isifuba siphumle kwimilenze yakho. Izandla emgangathweni, phakamisa iingalo ezihlangothini kunye ne-elbow encinci. Uyakuva oku okusemva kwakho.
5. "akukho-igama" iiseti ezingama-20 (5lbs)
   Beka phantsi, izandla phezu kwentloko yakho, zombini izandla ezithwele ubunzima. Phakamisa iingalo ngokuthe tye kwaye ubuyele phantsi. Ndandivalelwa esifubeni nasesisu.
6. Iinqunqa w / umgangatho wesigxina 1 iiseti ezingama-30
   Ngena kwisithuba sokuqhawula, kodwa wandisa imilenze ukuze imilenze yakho ibe yincinci encinane. Njengoko utyumza, pha kamisa umlenze owodwa, utshintshe umlenze owodwa. Uyakuvakalelwa kwisisu sakho esezantsi kunye neentambo ezikufuphi.

Ungonwabela ukwenza igaga okanye ukuhamba.