I-Postpartum Exercise Regout

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Usuku Olulodwa Lwezinsuku Zokuzivocavoca Ze-Postpartum

Lezi zinsuku ezine zokuzivocavoca kwe- postpartum ekuqaleni zenzelwe i-Olympic Gymnast kanye nomqeqeshi womuntu siqu, uMihai Bagiu, i-AFAA, ngenxa yomfazi wakhe wokubeletha. Usinike imvume yokuthumela ukusebenza kwakhe lapha. Ngithemba ukuthi uyajabula nabo njengoba ubuyela esimweni sakho sokuqala. Kufanele uqiniseke ukuthi unemvume kusuka kudokotela noma umbelethisi wakho ngaphambi kokuqala noma yiluphi uhlobo lokuzivocavoca lokuhamba kwesikhathi.

Khumbula ukuphuza amanzi ukoma futhi uqiniseke ukuthi ube nokudla okunampilo .

Usuku Lokuqala

Ungenza lo mkhuba ngezilinganiso ezimbili zamaphilisi noma ngaphandle.

1. Izandiso Zomlenze 2 amaseti angu-40
   Beka emhlane wakho, ugobe imilenze bese ubandlulisela ekugcineni. Kumelwe uzizwe lokhu ku-quad yakho / phambili kwethanga / eduze kwedolo lakho.
2. Izendlalelo ze-Legl 2 ze-40
   Hamba eceleni kodonga (encwadini yefoni ngokuphakama okuncane.) Bamba odongeni, kodwa ungaxhomeki). Faka umlenze ku-butt yakho futhi uwandise yonke indlela, unyawo luguquguquke. Kumele uzizwe lokhu kushisa isithintelo / emuva kwethanga, kodwa.
3. Izidakamizwa ze-Adductors 2 ze-40
   Phindela emuva, imilenze inwetshiwe ngokuqondile futhi ihlangene. Vula imilenze ukuze ugibele futhi uvale. (akudingeki ukuba ugijime ngokubanzi, ngangokunokwenzeka ngangokunokwenzeka futhi uzizwe usebenza imisipha yakho yangaphakathi)
4. Abathengisi 2 amasethi angu-20
   Beka eceleni, zombili imilenze yagoba kancane. Phakamisa umlenze ophezulu phezulu ngenhla futhi uhlehlise phansi. Qinisekisa ukuthi unyawo lomlenze ophakamisayo luqondile, ngokumelene nokuphuma noma ukungena. Kufanele uzizwe lokhu ngaphandle kwethanga lakho.
5. Amathole 2 ama-40
   Hamba ngezinyawo ndawonye (ungabamba udonga uma uthanda) bese uya ku-tiptoe (noma phezulu ngangokunokwenzeka). Qinisekisa uma uphakamisa izithende zakho ukuthi izinsikazi zakho zihlale emgqeni (ungavumeli izinsikazi zingene noma ziphume). Kufanele uzizwe lokhu kumathole akho.
6. Izinyosi Zithinta amasethi amabili we-50
   Emile, vele uthephe unyawo ngalunye ngesikhathi, uphakamisa izinzwane. Ungakwenza lokhu okusheshayo. Kufanele uzizwe lokhu ku-shin yakho.
7. Ama-Lunges 2 amasethi angu-20
   Ukuma, hamba emuva ngomlenze ngamunye, kanyekanye. Qinisekisa ukuthi awuyikhipha unyawo lomlenze ongaphambili futhi uqiniseke ukuthi uthinta idolo phansi emlenzeni ohamba ngemuva. Okunye umlenze ngamunye. Ngakwesokunxele, kwesokudla, njalo njalo. Uzozizwa lokhu emathangeni akho.
8. I-Crunches 50
   Beka emuva, ukuguqa amadolo, izingalo esiswini sakho. Phakamisa ikhanda lakho namahlombe okwanele ukuze ususe phansi. Zama ukungasebenzisi intamo / ikhanda lakho ukukusiza ukuphakamisa. Uzozizwa ushisa lezo misipha!

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Usuku Lwesibili lwe-Postpartum Exercise Routine

Lena usuku olusheshayo futhi olulula!

1. Iqoqa amasethi amabili angu-20
   Beka emuva, ukuguqa amadolo, izingalo esiswini sakho. Phakamisa ikhanda lakho namahlombe okwanele ukuze ususe phansi. Zama ukungasebenzisi intamo / ikhanda lakho ukukusiza ukuthi uphakamise (kunzima kakhulu! Ikakhulukazi kusukela isisu sami sincane!). Uzozizwa ushisa lezo misipha!
2. I-crunches w / umlenze uphakamise amasethi amabili angu-20
   Ngena endaweni yokuchofoza, kodwa welula imilenze yakho ukuze imilenze yakho ingaphezulu kancane kancane. Njengoba ugoqa, phakamisa umlenze owodwa, ushintshe umlenze owodwa nge-crunch. Uzozizwa lokhu esiswini sakho esingaphansi kanye nezimbambo eziseduzane.
3. Phindaphinda i-crunches 2 isethi ye-15
   Phindela emuva esimweni esibucayi, phakamisa imilenze yakho phansi (ngakho-ke uhlehlisiwe). Isenzo sokuqothula ukuphakamisa amadolo akho esifubeni, uphakamise umuthi phansi. Uzozizwa esiswini sakho esingaphansi.
4. I-Crunches nge-torso action 2 isethi ye-10
   A) Isikhundla sokuguqula, uwele umlenze wesokudla ngakwesobunxele, umlenze uvele. Isokunxele isandla ngemuva kwekhanda lakho. Manje, cindezela ukuvula uphinde uphakamise isifuba sakho ngakho ingalo yesokunxele ifinyelela emadolweni ofanele futhi abuyele phansi.

   B) Gcina ingalo yesokunxele ngemuva kwekhanda. Vula umlenze wesokunxele ngakwesokudla. Manje phakamisa isibhubhe ngaphandle bese uqhekeza ngakwesokunxele. isethi + b = 1, phinda ngakwesokunene.

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Usuku Lwesithathu lwe-Postpartum Exercise Routine

Namuhla yizingalo. Ungasebenzisa izinsimbi ezintathu zamakhilogremu noma uphakamise okunye.

1. I-Bicep i-curls 2 amasethi angu-40
   Kusukela ezihlangweni ezihlangene ngokugcwele, phakamisa izandla ngakho-ke umlenze ugobile ngokugcwele (izintende ezandleni, izintambo eziqondile) (uhlale noma ume) Uzozizwa lokhu ku-bicep yakho futhi mhlawumbe ama-wrists akho.
2. Zuza izandiso ezingu-2 ze-25
   Ingalo eyodwa ngesikhathi. Hlala embhedeni ukuze izinyathelo zakho zibe nama-90 angele, ubuyele ngqo, ingalo ngakwesokunene sakho ukuze ingalo yakho ihlale ingqimba. Ukugcina igoli lakho eceleni kwakho, ugobe umlenze wakho ngokuqondile nangemuva (uhlobo lwesenzo sokushaya) Uzozizwa lokhu ngemuva kwengalo yakho.
3. Ama-curls omunyuli 2 amasethi angu-20
   Hamba, izingalo ezihlangothini, izingalo ze-curl (bend) kuya kuma-degree angama-90-degree, gcina izinsikazi eziqondile (izintende zezandla ngaphakathi), izinhlangothi ezihlangothini. Yenza zombili izingalo ngesikhathi esifanayo. (Uzozwa lokhu futhi ku-bicep)
4. I-overhead ithola isandiso se-2 amasethi angu-20
   Izikhali ngaphezulu, izandla ndawonye. Bend elbows ngakho izandla zihamba ngemuva kwekhanda futhi zanda ngokuqondile. Uzozizwa ngemuva kwezingalo zakho futhi.
5. I-Lateral, phambili, i-deltoid iphakamisa isethi 1 ye-20 (umsebenzi ngamunye)
   A) izingalo ngakwesokunene ziphakamise ngqo kuya ezihlangothini lwakho.

   B) uphakamise ingalo eyodwa ngesikhathi kusuka ohlangothini kuya ohlangothini phambi kwakho.

   C) ukuguqa kancane, ukugoba phezu kokuba izikhali ziqale phansi. Baphakamise ohlangothini futhi bezingqimba. Uzozizwa lokhu ngemuva kwakho nangemuva kwezingalo.

6. Imishini yezintambo 1 isethi ye-20
   Bend izingalo kanjalo izandla ziphezu kwamahlombe akho bese zandisa ngokuqondile. Uzozizwa ngaphezulu kwamahlombe akho.

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Usuku Lwesine Lwezinsuku Zokuzivocavoca Ze-Postpartum

Isifuba kanye nokuzivocavoca emuva namuhla.

1. I-Push-Ups 2 isethi ye-10
   Ngena endaweni yokucindezela, ukuguqa ngamadolo, ukugoba kancane kancane kunokuba kufanele ubude bude futhi buphakeme kunamahlombe (ngamanye amagama ungawafaki ngisho nama / amahlombe). Phindela emuva ngqo, ubambe iqondile, wehla kuze kube yilapho ungakwazi ukuphuma / ukulahlekelwa ifomu. Ngangizwa lokhu esiswini sami kanye nesibindi kanye nezingalo.
2. Arm "Rows" 2 amasethi we-20 (Angasebenzisa u-10lb isisindo)
   Ncike phezu kombhede endaweni efanayo nokuzivocavoca okuvela kulolo suku. Uzophambanisa ingalo kusukela ngqo kuya phansi. Uzozizwa nge-bicep nehlombe.
3. Hlanganisa ama-Press 2 amasethi angu-20 (ama-5lbs esandleni ngasinye)
   Ngemithwalo ephikisana nombhede, yenza ukunyakaza futhi ucike ngokumelene nayo ngemilenze phambi kwakho. Kusuka ezandleni ezigobile ngamahlombe, cindezela kuze kube mpo bese uletha izandla ndawonye. Uzozizwa ehlombe lakho.
4. Bent phezu "Imigqa" 2 amasethi of 15 (5lbs esandleni ngasinye)
   Hlala embhedeni, uncike emilenzeni yakho, isifuba siphumula emilenzeni yakho. Izandla phansi, uphakamise izandla ezinhlangothini nge-elbow elincane. Uzozizwa lokhu ngemuva kwakho.
5. "akukho-igama" amasethi amabili we-20 (ama-5lbs)
   Beka phansi, izingalo phezu kwekhanda lakho, zombili izandla ezithwala isisindo. Phakamisa izingalo ukuze ziqonde futhi zibuyele phansi. Ngangizizwa esifubeni nasesisu.
6. I-crunches w / umlenze uphakamisa 1 amasethi we-30
   Ngena endaweni yokuchofoza, kodwa welula imilenze yakho ukuze imilenze yakho ingaphezulu kancane kancane. Njengoba ugoqa, phakamisa umlenze owodwa, ushintshe umlenze owodwa nge-crunch. Uzozizwa lokhu esiswini sakho esingaphansi kanye nezimbambo eziseduzane.

Ungase ujabulele ukwenza i-yoga noma ukuhamba.