Zolimbitsa Thupi 5 Za Amayi Atsopano Zomwe Mungawonjezere Pakulimbitsa Thupi Lanu Lomaliza Kubereka

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Ngakhale a Chrissy Teigen ati amadalira kwambiri matsenga a Spanx ndipo sanabwerere m'mbuyo mwa mwana, akhala akuwoneka wodabwitsa patangotha ​​miyezi itatu atabereka mwana Luna kaya ndi kabudula wa denim kapena kavalidwe ka bodycon. Ndipo ngati mutsatira Teigen pama media azachuma mukudziwa kuti mayi yemwe ali kumbuyo kwa bod ndi mphunzitsi wake, Simone De La Rue waku Australia.

Chifukwa chake, tidagwiritsa ntchito wovina wakale komanso kazembe wa Under Armor-yemwe ali ndi celeb wotsatira yemwe akuphatikizapo Reese Witherspoon, Jennifer Garner, Naomi Watts, ndi Emily Blunt-kuti amuthandize pakubweza mwana, ngakhale simungathe zipangeni kukhala kalasi ya NYC kapena LA yoimba-cardio, Thupi ndi Simone. (Ngakhale titha kutsimikizira, ndizosangalatsa komanso zosokoneza!)

Nchiyani chimamupangitsa kuti njira yovina-cardio ikhale yothandiza kwambiri pochepetsa kulemera komwe amapeza panthawi yapakati? Eya, sizomwe amazitcha "njira yosangalatsa yochitira masewera olimbitsa thupi," zimapatsanso zopatsa mphamvu zazikulu. "Ndikulimba kwambiri kwa mphindi 50, ndipo mutha kuwotcha paliponse kuchokera pa 800 mpaka 1,000 calories kalasi iliyonse," akutero. "Ndi kulimbitsa thupi kwathunthu komwe kumafuna kuti mugwiritse ntchito ubongo wanu kuti muphunzire choreography ndikugwira ntchito mogwirizana."

Komabe, a De La Rue akufotokoza kuti samayamba kuphunzitsa makasitomala mpaka atadikirira pafupifupi milungu isanu ndi umodzi kapena isanu ndi itatu atabereka (kutengera mtundu wa kubadwa) ndikukhala ndi kalata yololeza ya dokotala kuti athe kubwereranso kuntchito . Ngakhale kuti anthu ambiri amakakamizidwa kuti abwerere ku "matupi a mwana" nthawi yomweyo, a De La Rue amalimbikitsa magawo a ola limodzi katatu pa sabata kuti amayi abwerere mwakachetechete.

Pomwe makasitomala ake angawoneke ngati akusilira atangobereka kumene, a De La Rue akufotokoza kuti ma crunches ndi ma sit-up poyamba amakhala ayi, chifukwa amavutitsa kwambiri, ndipo amatha kupangitsa kupatukana kwa m'mimba kukulirakulira. "Ndikofunikira kwambiri kulola nthawi kuti khoma la ab ndi zida zolumikizira zichiritse, ndikumverera kuti kubwererenso m'mimba, kuti mumve kulumikizidwa ndi thupi lanu," akutero. M'malo mokhala mwachikhalidwe, a De La Rue amalimbikitsa kukhazikika 'modekha' ndikuyimilira komwe kumafunikira mphamvu yayikulu popanda kupsinjika.

Ponena za nthawi yochuluka kuti 'tibwerere', ndikofunikira kukhazikitsa zolinga zenizeni, akutero De La Rue. "Ndikofunika kukumbukira kuti osafanizira zomwe wakumana nazo ndi munthu wina. Kubadwa kulikonse kumakhala kosiyana ndipo thupi lililonse lachikazi limasiyana." (Ngakhale, De La Rue akuwona kuti omwe agwira ntchito panthawi yonse ya mimba yawo "amabwerera mofulumira kwambiri" chifukwa kukumbukira kwa minofu ndi msinkhu wa thupi zili kale.)

Ngati mukufuna zabwino za njira ya De La Rue osaponya ziboda zachinsinsi, pezani zina mwanjira zabwino kwambiri za 'Mummy Modification' zomwe amagwiritsa ntchito kuthandiza makasitomala (mosamala) kutulutsa matupi awo atabereka. (Kenako, Simone De La Rue's Dancer Body Workout.)

1. Standing Side Crunch

Imani ndi mapazi anu mulifupi mchiuno, manja atakulungidwa kumbuyo kwanu. Sungani m'chiuno mwanu, pindani kumbali, ndikubweretsa nthiti yanu m'chiuno mwanu, ndikufinya. Imani molunjika ndi kubwereza mbali inayo. (Muthanso kukweza bondo lanu kumbali pamene mukugwedezeka, kusinthana miyendo ndi rep aliyense.)

2. Mpando Wampando

Imani ndi mapazi anu mulifupi mchiuno kutsogolo kwa mpando, manja mchiuno mwanu. Khalani pansi, ndikumenyetsa m'chiuno mmbuyo ndikugwada mpaka bondo lanu litakhudza mpando wampando. Sinthani kusunthaku, kutambasula miyendo yanu ndikuimirira mpaka koyambirira.

3. Plie Squat

Imani ndi mapazi anu mulifupi, zala zanu zala, manja atayikidwa m'chiuno mwanu. Gwirani mawondo anu ndi squat pansi, kutsatira mawondo anu pa zala zanu ndi kusunga nsana wanu molunjika. Pamene ntchafu zanu zikufanana ndi pansi, tembenuzani kusuntha ndikuyimirira mpaka pachiyambi, ndikufinya glutes mwamphamvu pamwamba.

4. Anakhala Crunch

Khalani ndi bondo limodzi logwada, phazi lathyathyathya pansi, ndipo mwendo winawo ulunjika patsogolo panu. Ikani manja anu pansi kumbuyo kwanu ndi zala zanu moyang'anizana ndi glutes, ndikukweza chifuwa chanu. Pindani bondo la mwendo wanu wotambasula ndikuwubweretsa pachifuwa chanu, nthawi imodzi ndikugwedeza kutsogolo mofatsa. Kwezani mwendo wanu mmbuyo pansi ndikutsamira pang'ono. Chitani ma reps onse mbali imodzi kenako nkusunthira mbali inayo.

5. Atakhala Mwendo Press

Khalani pansi ndi msana wowongoka ndi miyendo yanu patsogolo panu. Phimbani bondo limodzi ndikuzungulira gulu lolimba kuzungulira nsapatoyo, ndikugwira kumapeto kwa bandiyo m'dzanja lililonse. Lonjezerani bondo lanu lopindika ndipo kanikizani phazi lanu kutali nanu pansi. Mukakulitsa kwathunthu pumulani kamphindi musanagwadire kuti mubwerere koyambirira kofanana ndi pansi.

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