Ingabe Wayenomntwana? Buyisela Ukufaneleka Kwakho Ngomsebenzi Wokubeletha Ngaphambi kokubeletha

Njengoba wonke umama angafakazela, kudinga umsebenzi onzima wokukhula umntwana ezinyangeni eziyisishiyagalolunye, futhi konke lokho kukhula kungenza inombolo emzimbeni wesifazane. Kodwa lokho akusho ukuthi awukwazi ukubuyisela ukuzethemba komzimba wakho emva kokuba isibopho sakho senjabulo sizalwa. Eqinisweni, isazi sokubeletha ngaphambi kokubeletha, ukukhulelwa, kanye nesifo sokubeletha, ngemuva kokubeletha, uSara Haley, usekhoneni lakho, ekunikezela isiqondiso nge-DVD yokuzivocavoca ngemuva kokuzalwa, Kulindeleke okuningi: Umsebenzi we-Trimester we-4.

Ngokungafani nokusebenza okuningi ngemva kokubeletha emakethe, umsebenzi we-4th Trimester Workout u-Haley uhlanganisa ukuzivocavoca okuphephile futhi okuphumelelayo kumama ekuphulukisweni kusuka esigabeni C noma ekuhluphekeni kwe-Diastasis Recti-ukuhlukaniswa kwemisipha yomzimba engenzeka ngesikhathi sokukhulelwa. Lokhu kusho uma nje udokotela wakho ekukhiphe ukuvivinya umzimba, usukulungele ukuzama lokhu kudlala okujabulisayo nokuphumelelayo.

Kungakhathaliseki ukuthi ingane yakho yokugcina izalwa eminyakeni eyisithupha edlule noma amasonto ayisithupha edlule, hlola i-trailer yokunyakaza futhi ulandele kanye nezindlela ezimbalwa zokuzibandakanya ezisemqoka zokuzibandakanya uHaley ezihlinzekwe lapha.

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Slide Phuma

Isebenza okuyisisekelo, ikakhulukazi ukungabikho.

Hlala phansi-legged phansi bese ubeke isandla esisodwa esiswini sakho. Donsela inkaba yakho emhlane wakho. Ngokugcina isandla sakho esiswini sakho, kufanele ukwazi ukuzwa i-abs yakho. Ngethawula ngakwesokunene sakho, slayida ithawula phansi, uphume futhi uphume emzimbeni wakho. Dala ukunyakaza "phezulu nangaphezulu" ohlangothini (cishe njengokuthanda ukudala ubusuku obunamakhopho akho), ngakho umzimba wakho ohlangothini awuwa. Buyela esimweni sokuqala ngokulawula okufanayo owasisebenzisayo lapho usuka.

Qala nge-8 reps ohlangothini ngalunye bese ukhula kancane kancane ube yi-12.

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Sukuma

Isebenza okuyisisekelo, imilenze, ne-butt.

Isexwayiso: Lo msebenzi uvimbi kunokuba ubheke.

Qala uhlezi unyawo olulodwa phambi komunye. Yibamba ithawula ngezandla zombili, uyifaka ukuze imisipha yakho emuva ihlanganyele ngokugcwele. Finyelela izingalo zakho phambili, ugoqa isisindo sakho emlenzeni wakho omhlane bese uphakamisela phezulu onyawo lwakho ukuze uguqe. Khipha kancane kancane ukugeleza kokuhamba kwakho uze ubuyele endaweni ehlezi.

Ukuguqulwa Qaphela: Uma uqala ukwenza lo msebenzi ungase ufune ukufaka ithawula bese uqala ngezandla zakho phansi ngemuva kwakho. Esikhundleni sokufinyelela izingalo zakho phambili, zisebenzise ukusiza ukukucindezela phansi. Khona-ke ungawafinyelela phambili nangaphezulu.

Qala nge-4 ubuyeke ohlangothini ngalunye bese ukwandisa kancane kancane ube ngu-8 ukubuyela emuva.

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Fight Resistance

Isebenza okuyisisekelo.

Themba empilweni yakho bese uphakamisa umlenze owodwa kuze kufike etafuleni lakho ukuze idolo lakho lihambisane ne-hip yakho. Thatha isandla sakho esiphambene futhi uqhubekele emathangeni akho. Njengoba uzama ukusunduza umlenze wakho ngesandla sakho, vimbela ngokushaya umlenze wakho esandleni sakho ngokuphikisana. Ngenkathi konke lokhu kwenzeka kufanele ugxile ekudoneni inkaba yakho emgodini wakho kanye nokuvala "isikhala sakho". Ungase uzizwe umzimba wakho uqala ukuzamazama.

Qala ngokubamba imizuzwana engu-15 ohlangothini ngalunye, kancane kancane ukwandisa imizuzwana engu-45.

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I-Totter ye-Teeter

Isebenza emuva emuva.

Themba ubheke phansi ematheni wakho. Qala ngesifuba sakho ucindezela phansi, imilenze isandiswe futhi kancane kancane. Bamba ithawula ngaphansi kwebunzi lakho futhi "udonse" inkaba yakho emgodleni wakho. Khomba izinzwane zakho bese uphakamisa imilenze yakho kancane phansi. Gcina umzimba wakho osenhla usalokhu usaqhubeka. Yehlisa imilenze yakho, bese ushintsha izikhundla ukuze imilenze yakho ihlale igxile phansi njengoba uphakamisa isifuba sakho phezulu. Bamba uhlangothi ngalunye lwe-"totter-totter" isibalo sembili ngaphambi kokunciphisa phansi.

Qala ngokushintsha izikhathi ezingu-6 futhi ukwanda kancane kancane kuze kube izikhathi ezingu-10.

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I-Hover Abs

Usebenza okuyisisekelo namahlombe.

Qala ngamahlombe akho phezu kwezandla zakho nezinkalo zakho phezu kwamadolo akho. Donsela inkaba yakho kumgogodla wakho bese uqinisekisa ukuthi umsila wakho awususwanga; umhlane wakho kufanele uhlale uphelele ngokuphelele. Phakamisa amadolo akho phansi, ngokwanele ukugoqa uhlaka lwephepha phakathi kwamadolo akho phansi.

Qala ngokubamba ngamadolo akho imizuzwana engu-20 bese ukhula kancane kancane uze ufike kumasekhondi angu-60.