Ukuzivocavoca Omama Abasha Abangu-5 Ukungeza Ku-Workout Yakho Yokubeletha

-Delile

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Ngaphandle kwezinsolo zikaChrissy Teigen zokuthi uthembele kakhulu kumlingo weSpanx hhayi ukuthi 'abuyele emuva nganoma iyiphi indlela' ngemuva kokuzalwa kwengane, ubelokhu ebukeka emangalisa ezinyangeni ezintathu nje ngemuva kokubeletha ingane uLuna noma ngabe egqoke izikhindi ze-denim noma ingubo yomzimba. Futhi uma ulandela uTeigen ezinkundleni zokuxhumana uyazi ukuthi intokazi engemuva kwebhodi ingumqeqeshi wayo, umdabu wase-Australia uSimone De La Rue.

Ngakho-ke, sithinte lowo owayeyisekela lomdansi kanye nenxusa le-Under Armor-onosaziwayo abahlanganisa u-Reese Witherspoon, u-Jennifer Garner, uNaomi Watts, no-Emily Blunt-ngamathiphu akhe okubuyisela emuva ingane ngemva kokuzalwa, ngisho noma ungakwazi. ikwenze ekilasini lakhe le-NYC noma le-LA elisuselwa kumdanso-cardio, Umzimba nguSimone. (Nakuba singafakaza, kumnandi kakhulu futhi kuyalutha!)

Yini eyenza indlela yakhe yomdanso we-cardio iphumelele kangaka ekwehliseni isisindo esitholwe ngesikhathi sokukhulelwa? Yebo, akuyona kuphela into ayibiza ngokuthi "indlela ejabulisayo yokuzilolonga," futhi ikhipha ama-calories amakhulu. "Kushubile kakhulu imizuzu engama-50, futhi ungasha noma yikuphi kusuka kuma-calories ayi-800 kuye kwayi-1 000 ekilasini ngalinye," esho. "Ukuzivocavoca umzimba okugcwele okudinga ukuthi usebenzise ubuchopho bakho ukuze ufunde ukufundela ubuciko bomsebenzi futhi usebenze ngokubambisana kwakho."

Noma kunjalo, u-De La Rue uchaza ukuthi akaqali ukuqeqesha amaklayenti kuze kube yilapho eselinde cishe amasonto ayisithupha kuya kwayisishiyagalombili ngemuva kokubeletha (kuye ngokuthi hlobo luni lokuzalwa) futhi abe nencwadi kadokotela yemvume ukuze akwazi ukuphinde asebenze. . Ngaphandle kwengcindezi engenakuphikwa ababhekene nayo yokubuyela 'emizimbeni yangaphambi kwengane' ngokushesha, uDe La Rue uncoma izikhathi zehora elilodwa kathathu ngesonto ukunciphisa omama abasha ngobumnene.

Ngenkathi amaklayenti akhe engabonakala enesifiso esisheshayo ngemuva nje kokubeletha, uDe La Rue uyachaza ukuthi ama-crunches nokuhlala ekuqaleni aku-cha, ngoba abeka ubunzima obuningi emgodini, futhi angenza ukwehlukana kwesisu kube kubi kakhulu. "Kubaluleke kakhulu ukuvumela isikhathi sokuthi udonga lwe-ab kanye nezicubu ezixhunyiwe zilulame, nokuthi umuzwa ubuyele ngaphakathi esiswini, ukuze uzizwe uxhumeke emzimbeni wakho," esho. Esikhundleni se-sit-ups evamile, u-De La Rue uncoma ukuzinza 'okuthambile' kanye nokunyakaza kokuma okudinga amandla ayisisekelo ngaphandle kobunzima.

Mayelana nokuthi kuthatha isikhathi esingakanani 'ukubuyela emuva', kubalulekile ukuzibekela imigomo enengqondo, kusho u-De La Rue. "Kubalulekile ukukhumbula ukuthi ungaqhathanisi ulwazi lwakho nomunye umuntu. Konke ukuzalwa kwehlukile futhi yonke imizimba yabesifazane yehlukile." (Noma kunjalo, uDe La Rue uyakuqaphela ukuthi labo abasebenze ngesikhathi sokukhulelwa kwabo "nakanjani babuyela emuva ngokushesha okukhulu" ngoba imemori yemisipha nezinga lokuqina selivele likhona.)

Uma ufuna izinzuzo zendlela kaDe La Rue ngaphandle kokukhipha i-sesh yangasese, shaya ezinye zezindlela zakhe ezinhle kakhulu ze-'Mummy Modification 'ezihamba ngezansi azisebenzisayo ukusiza amaklayenti (ngokuphepha) ukuqopha imizimba yabo ngemuva kokuzalwa komntwana. (Okulandelayo, iSimone De La Rue's Dancer Body Workout.)

1. I-Standing Side Crunch

Yima ngezinyawo zakho ububanzi be-hip, izandla ziboshwe kancane ngemuva kwekhanda lakho. Gcina izinqulu zakho ziyisikwele, goba ohlangothini, ulethe ikheji lezimbambo zakho ngasethambo lakho le-hip, bese ucindezela. Yima uqonde bese uphinda ngakolunye uhlangothi. (Ungaphinde uphakamise idolo lakho eceleni njengoba ugoqa, ushintshanisa imilenze nge-rep ngayinye.)

2. Isihlalo Squat

Yima ngezinyawo zakho ububanzi benyonga phambi kwesihlalo, izandla okhalweni. Squat phansi, ukukhahlela okhalweni lwakho emuva futhi uguqe ngamadolo kuze kube yilapho isibunu sakho sithinta kancane isihlalo sesihlalo. Phindisela emuva ukunyakaza, welula imilenze yakho futhi ume ubheke emuva ekuqaleni.

3. I-Plie Squat

Yima uvule izinyawo, kuvele izinzwane, kubekwe izandla okhalweni. Gobisa amadolo akho futhi uwele phansi, ulandelele amadolo akho phezu kwezinzwani zakho bese ugcina umhlane wakho uqonde. Lapho amathanga akho efika ngokuhambisana phansi, hlehlisa ukunyakaza futhi ume emuva kuze kube ekuqaleni, ucindezela ama-glutes akho kanzima phezulu.

4. Seated Crunch

Hlala uguqe ngedolo elilodwa, unyawo luyisicaba phansi, kuthi omunye umlenze weluleke phambi kwakho. Beka izandla zakho phansi ngemuva kwakho ngezandla zakho zibheke kuma-glutes akho, bese uphakamisa isifuba sakho. Gobisa idolo lomlenze wakho oweluliwe bese uwuletha esifubeni sakho, ngasikhathi sinye uqethuke uye phambili ngobumnene. Nweba umlenze wakho emuva emhlabathini bese uncika emuva kancane. Yenza wonke ama-reps ngakolunye uhlangothi bese ushintshela kolunye uhlangothi.

5. Uhlezi Umlenze Cindezela

Hlala phansi ufulathele uqonde futhi imilenze yakho yelule phambi kwakho. Goba idolo elilodwa bese ubopha ibhande lokumelana kuleso sicathulo, ubambe isiphetho sebhande esandleni ngasinye. Nweba idolo lakho eligobile bese ucindezela unyawo lwakho kude nawe phansi. Uma kunwetshwe ngokuphelele misa isikhashana ngaphambi kokugoba idolo lakho ukubuyela ekuqaleni ngokufana phansi.

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