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Zvakajairika kuwana pakati pe9 kusvika 14 kgs yehuremu panguva yako yepamuviri. Asi huremu hwacho hunokurova chaizvo kana mwana azvarwa. Pakarepo mafuta ese ekuwedzera uye mazuva ekugutsa zvishuwo zvinodzoka kuzokutambudza. Uye kana iwe uine c-chikamu kuendesa saka mushure mekusununguka uremu inononoka maitiro. Yako c-chikamu hachibvumidze iwe kuti utange kurovedza muviri nekukasira. Kunze kwezvo, iyo yakatemwa padumbu rako inoita kuti zviome kuwana dumbu rakapfava nyore.
Paunenge uchinge wapora kubva pakuvhiya uko kunogona kutora chero chinhu pakati pemwedzi mumwe kusvika pamitatu, iwe unofanirwa kutanga nezvimwe zvakakosha post c-chikamu zviitwa. Aya maekisesaizi anoshanda pane yako post c-chikamu dumbu uye zvakare inosimbisa muviri wako mhasuru. Tumira c-chikamu zviitwa zvinofanirwa kufunga nezvekuti yako mhasuru yemudumbu ichiri nyoro. Iwe haugone kuita zvinotyisa maitiro senge ab crunches nekukasira.
Kuti udzikise pasi yako positi c-chikamu dumbu, iwe unofanirwa kutanga neine hunyoro mudumbu kurovedza. Mamwe marudzi epashure c-chikamu maitiro anosanganisira kufamba nekukurumidza uye mwenje maekisesaizi maekisesaizi. Kazhinji kurasikirwa kwekurema kwepashure kwekuberekwa kwakakosha sekusimbisa mhasuru dzako. Saka edza kupinda mune mamwe ma cardios mune yako post c-chikamu kurovedza hutongi.
Heano mamwe eanonyanya kushanda post c-chikamu zviitwa iwe zvaungaedza kupinda muchimiro nekukurumidza.
Kufamba Kwakasimba
Mushure me c-chikamu kuendesa, kufamba ndechimwe cheakanakisa kurovedza muviri kwauri. Izvo zvakachengeteka uye zvakare zvinobatsira iwe kudziisa ako akaneta mhasuru. Iwe hauna kusimba zvekumhanya zvakadaro saka kufamba nekukasira kuchakubatsira kuonda kutanga.
Chiedza Aerobics
Kudzikama kweaerobic kurovedza kwakanaka kune kumwe kurasikirwa kwehuremu mushure mec-chikamu kuendesa. Mimhanzi ichakufadza uye iwe uchaita ziya nazvo zvakare.
Tummy Twirls
Rangarira kutamba nezvikwambo muhudiki? Ita zvakafanana dumbu kutenderera chiito pasina hoops izvozvi. Inobatsira kufambisa tsandanyama dzako dzemudumbu pasina kuisa kumanikidza kwakawanda pavari.
Iyo Bridge Inobata
Iyo bhiriji pose yeyoga yakanakira vakadzi vekusununguka. Kutanga rara wakarara pamusana uye wozozvisimudza nemakumbo ako nemaoko usina kupeta tsandanyama dzemudumbu. Iyi posvo c-chikamu chiitiko chinosimbisa musana wako.
Pelvic Floor Exercises
Kusvika iwe wasimba zvakakwana kuita crunches zvakare, ita pelvic pasi kurovedza muviri. Rara wakatsikitsira pasi uye dhonza mudumbu rako bhatani zvakasimba ubate kwemasekondi makumi matatu uye usunungure.
Kushambira
Mushure mekumanikidzwa kwekubereka, unogona kuwana iro dziva nzvimbo inotonhorera. Mvura inozopa buoyancy kumuviri wako uye kushambira ndechimwe cheakanakisa kurovedza muviri kuti uderedze huremu sezvo uchishanda pamhasuru dzako dzese.
Spot Kumhanya
Vanamai vasingakwanise kuenda kunofamba vachisiya mwana wako achangoberekwa ari ega, vanogona kuyedza kumhanya. Mira munzvimbo imwe uye tanga kumhanya. Izvi zvinokupa iwe kudzidziswa kwecardio uye mhasuru dzako dzakashushikana dzinosunungura.
Kusvetuka
Ukangotanga kuwana imwe simba, unogona kuenda kune kurovedza muviri senge kusvetuka tambo kana kusvetuka. Izvi zvinokubatsira iwe kurovedza makumbo ako emhasuru pamwe nekuve nekumwe kurema kurema uremu.
Exercise Nemucheche
Kunyangwe iwe uchifamba-famba nekukurumidza nemwana wako (anorema 3-4 kgs) kwekiromita, zvakaringana kukupa iwe unodiwa zvakanyanya kurovedza muviri. Edza kusundira mutyairi, famba nemwana wako uye mubatikane nebasa repamba kudzikisa huremu.
