Ngaba Wayenomntwana? Phinda Ubuyele Ubunzima Ngalo Msebenzi Wokubeletha

Njengoko wonke umama angafaka ubungqina, kuthatha umsebenzi omningi ukukhulela umntwana iintsuku ezithoba, kwaye konke oku kukhula kunokukwenza inamba kumzimba wesifazane. Kodwa oko akuthethi ukuba awukwazi ukubuyisela umzimbeni wakho ukuzithemba emva kokuba uzalisekile umthwalo wakho wovuyo. Enyanisweni, ingcali yokubeletha, ukukhulelwa, kunye nesifo sobubele bokuzalwa, uSara Haley, ekhoneni lakho, ekunikezela ngesikhokelo emva kokuzalwa kweDVD, Ukulindela okungakumbi: I-4th Trimester Workout.

Ngokungafani nabasebenzi abaninzi emva kokuzalwa emakethe, umsebenzi we-Haley we-4 we-Trimester uquka ukusetyenziswa okukhuselekileyo nokusebenzayo kumama ekuphulukeleni kwinqanaba le-C okanye ekuhluphekeni kwi-Diastasis Recti-ukwahlukana kwezihlunu zesisu ezingenzeka ngexesha lokukhulelwa. Oku kuthetha ukuba ude ugqirha wakho ekucima ukuba usebenze, ulungele ukuzama ukusebenza okuzonwabisa kwaye kumnandi.

Ingaba umntwana wakho wokugqibela wazalwa iminyaka emithandathu edlulileyo okanye iiveki ezintandathu ezedlulileyo, khangela i-trailer yokuqhuba kwaye ulandele kunye nemigangatho embalwa ye-Haley ekuthandwayo okujoliswe kuyo.

1 -

Slide

Isebenza ngokusemgangathweni, ngokukodwa iminyango.

Hlala emagqabini emigqabini ngaphantsi uze ufake isandla esisodwa kwisisu sakho. Thabatha inamba yakho kwimbuyiselo yakho. Ngokugcina isandla sakho esiswini sakho, kufuneka ukwazi ukuziva u-abs wakho. Ngolwelwe esandleni sakho, slayida ithawula ngaphantsi komgangatho, ngaphandle kunye nomzimba wakho. Yakha ukunyuka "phezulu nangaphezulu" ukusa kwicala (phantse ukudala umlobo kunye nezibophelelo zakho), ngoko umzimba wakho ongaseceleni awuwa. Buyela kwisikhundla sokuqala kunye nokulawula okufanayo oyisebenzisayo xa ushenxisa.

Qala nge-8 reps kwicala ngalinye uze ukhuphuke ngokukhawuleza ukuya kwi-12 kwakhona.

2 -

Phakama

Isebenza kwimigca, imilenze, kunye ne-butt.

Isilumkiso: Lo msebenzi unzima kunokuba ubonakala.

Qala uhleli ngonyawo olunye phambi komnye. Gcina ithawula ngezandla zombini, uyifake i-taut ukuze imisipha yakho yangemva ixhamle ngokupheleleyo. Finyelela iingalo zakho phambili, ugxininise ubunzima bakho emlenzeni wakho wempuphu kwaye uphakamise phambili phambi kweenyawo ukuze uguqe. Nciphise ngokukhawuleza ukuhamba kwakho ukunyakaza de uze ubuyele kwindawo ehleli kuyo.

Ukuguqulwa Qaphela: Xa uqala ukwenza lo msebenzi ungafuna ukutshiza ithawula kwaye uqale ngezandla zakho emzantsi emva kwakho. Endaweni yokuba ufikelele kwiingalo zakho, sebenzisa ukuba kukuncedise phantsi. Emva koko unako ukufikelela kubo phambili nangaphezulu.

Qala nge-4 ujikeleze kwicala ngalinye kwaye ukhule ngokuthe ngcembe ufike kwi-8.

3 -

Nxamnye neMfazwe

Usebenza ngundoqo.

Thetha emhlane wakho kwaye uphakamise umlenze omnye ukuya kwindawo yokubeka itekisi ukuze idolo lakho lihambelane nomlenze wakho. Thatha isandla sakho esahlukileyo uze uphakamise entanyeni yakho. Njengoko uzama ukususa umlenze wakho ngesandla sakho, xhathisa ngokusunduza umlenze wakho esandleni sakho ngokuchasene. Nangona konke oku kwenzekayo kufuneka ugxininise ekutsaleni intonga yakho emthonjeni wakho kunye nokuvala "intambo yakho". Unokuziva ukuba umzimba wakho uqala ukugubha.

Qala ngokubamba imizuzwana engu-15 kwicala ngalinye, ngokunyuka ukwandisa ukuya kumasekhondi angu-45.

4 -

Tetter Totter

Usebenza kumqolo ophantsi.

Uxoki ubhekane phantsi kumatshini akho. Qalisa ngesifuba sakho ucinezela phantsi, imilenze inwetshiwe kwaye ihamba kancane. Gcina ithawula phantsi kwebunzi lakho kwaye "udonsa" inamba yakho emthonjeni. Phakamisa iinzwane zakho uze uphakamise imilenze yakho phantsi. Gcina umzimba wakho ophezulu usaphila. Nciphisa imilenze, uze utshintshe izikhundla ukuze imilenze yakho ihlale isetyenziswe kumgangatho njengoko uphakamisela isifuba sakho esitshini. Bamba iqhosha ngalinye "le-totter-totter" kubalwa ezimbini ngaphambi kokuhla.

Qala ngokutshintsha amaxesha angama-6 kwaye ngokunyuka ukwanda ube ngamaxesha angama-10.

5 -

Hover Abs

Isebenza iinjongo kunye namagxa.

Qala ngamagxa akho phezu kwezandla zakho kunye neenyawo zakho phezu kwamadolo. Thabatha inamba yakho kumqolo wakho kwaye uqinisekise ukuba umsila wakho awuphakamiswanga; umva wakho kufuneka uphelele ngokupheleleyo. Phakamisa amadolo akho emgangathweni, ngokwaneleyo ukuba udibanise iqela lephepha phakathi kwamadolo kunye nomgangatho.

Qala ngokubamba ngamadolo akho imizuzwana engama-20 uze ukhule kancane uze ufike kumasekhondi angama-60.