Tsaya-Stay-Sane, Samun Tsare-tsare Mai ƙarfi don Amarya mai-zuwa

Wadatacce

• Farawa Da Wannan Shirin Rage Nauyin Auren
• Nemo Cikakkiyar Tsarin Aiki Na Asara Na Bikin Bikin Ku
• Cin Abinci A Lokacin Shirin Rage Nauyin Auren Ku
• Sauƙaƙe Damuwar Aure Kafin Babban Rana
• 3 Shawarwarin Shirin Rasa Nauyin Aure Daga Masu Karatu
• Bita don

Bari mu daidaita abu ɗaya: Ba ku buƙatar rage kiba ko dacewa da wani girman sutura don ku cancanci ƙauna. Amma an tabbatar lokaci da lokaci cewa motsa jiki yana haɓaka endorphins zuwa manyan matakan sama (bye-bye, bridzilla vibes) da tsokoki masu ƙarfi zasu taimaka muku jin kamar kuna da lokacin jan kafet ɗinku yayin da kuke tafiya kan hanya don faɗi "Ina yi." (Kuma idan kuna buƙatar ɗan ƙarancin son kai, a nan akwai matakai 5 masu sauƙi don haɓaka amincewar ku.)

Da wannan a zuciya, mun yi magana da Lynn Bode, mai ba da horo tare da ƙwarewa sama da shekaru ashirin kuma mai shi shirin motsa jiki na kan layi Workouts for Brides, don shirin rage nauyi na aure (AKA zaman lafiyar ku, samun lafiya, Tsarin damuwa) don taimaka muku yin ta cikin shirye-shiryen bikin aure ba ku da damuwa - kuma ku sanya shi cikin farin ciki da kwanciyar hankali fiye da kowane lokaci. (BTW, muna son tunanin Julianne Hough kan rage cin abinci kafin bikin aurenta.)

Farawa Da Wannan Shirin Rage Nauyin Auren

Maimakon yin amfani da lokacin da zai kai ga babbar ranar ku don rage kanku zuwa wani lambar sihiri, ɗauki wannan lokacin don zama mafi koshin lafiya a gare ku. Ba lallai ba ne ku buga littattafai da bincike-ko da yake saduwa da mai ilimin abinci mai gina jiki ko mai horarwa na iya ba da cikakkiyar alamar yadda za ku fara tsarin ku-amma ku saba da mahimmanci. Bode ta ba da shawarar mai da hankali kan abin da ta ce sune "ƙa'idodi huɗu masu mahimmanci": motsa jiki na zuciya, abinci mai kyau, horarwa mai ƙarfi, da shimfiɗawa. "Duk bangarorin guda hudu sun zama dole don cimma burin ku cikin koshin lafiya," in ji ta. Haɗa ƙalubalen cardio na kwanaki 30 na HIIT tare da wannan jagorar ta ƙarshe don tsabtace cin abinci don duba cardio da abinci mai gina jiki daga jerin. Sannan buga ka'idoji biyu na ƙarshe tare da Jillian Michaels' mintuna 30, motsa jiki mai cikakken jiki da yoga 10 kafin kwanciya barci don taimaka muku bacci mafi kyau.

Nemo Cikakkiyar Tsarin Aiki Na Asara Na Bikin Bikin Ku

Zaɓin motsa jiki da tsarin abinci na iya zama da wahala fiye da yanke shawara a wurin tarbar ku. Amma kamar kowane babban yanke shawara, kawai yana ɗaukar takaitawar zaɓuɓɓuka. Tabbas, duk wanda kuka yanke shawarar bi, zaku so shi ya ba da mafi yawan kuzari da nishaɗi - a lokacin da bayan motsa jiki da abinci. Bayan haka, kuna iya yin la'akari da salon damuwa da kuke so (tsawon tsayi, siffar, da masana'anta) ko ~ kadarorin ~ da kuke son nunawa kafin zabar shirin motsa jiki a gare ku, amma yana da mahimmanci kuyi la'akari da iyawar ku ta halin yanzu. (Kammala tseren marathon a cikin watanni biyu babban buri ne ga wanda bai taɓa mallakar sneakers ba; fara wasan tsere na yau da kullun, duk da haka, ba haka bane.)

Samun granular tare da tsare -tsaren ku: girke -girke na bincike da shirya abinci a gaba; tsara ayyukan motsa jiki a cikin kalandar ku kuma kiyaye su kamar yadda zaku yi kowane alƙawari. Yayin da kuke zabar tsarin tsarin ku, kiyaye abubuwan da kuke tsammani. (Kuma ku tuna cewa motsa jiki na iya zama mafi ƙanƙanta muhimmin sashi na ma'aunin asarar nauyi.) "Kyakkyawan ƙa'idar babban yatsa ita ce za ku iya rasa tsakanin fam huɗu zuwa takwas a cikin wata ɗaya," in ji Bode. "Idan bikin auren ku ya rage watanni biyu kawai, kada ku yaudari kanku kuma ku haifar da damuwa maras muhimmanci ta hanyar yin alƙawarin rasa kilo 40. Ƙayyade ainihin lokacin da kuke aiki a ciki kuma ku karbi ainihin lambar da za ku iya cimma."

Cin Abinci A Lokacin Shirin Rage Nauyin Auren Ku

Kun san cewa duk hanyar-zuwa-zuciyarsu-ta-ciki-ciki karin maganar? Haka abin yake a gare ku: Ciyar da kanku da kyau a wannan lokacin mai yuwuwa, kuma mun yi alƙawarin dangantakar ku da kan ku za ta fi kyau, ba tare da ambaton dangantakar ku da abokin aikin ku ba, maigidan ku, tela ɗin ku, da sauransu. sake da gaske cin abinci - da nawa kuke buƙatar kasancewa da wadataccen mai a cikin wannan lokacin hauka.)

Ko kun yanke shawarar fara sabon tsarin motsa jiki (ko haɓaka abin da kuke da shi), adadin ƙarin motsa jiki da zaku yi yana buƙatar babban mai. Bi jagorar shirin abinci mai lafiya na kwanaki 30 don tsalle. Kuma ku tuna: Lokacin cin abinci yana da mahimmanci, shima. Kimiyya ta ce zaku iya hacking metabolism ta hanyar tsara lokacin abinci kamar haka.

Bode ya kara da cewa "Rashin cin isasshen abinci na iya lalata kokarin shirin asarar nauyi na bikin aure kamar yadda yawan cin abinci zai iya," in ji Bode. (Nemo abin da ya sa cin abinci * more * na iya zama kawai asirin rasa nauyi.) "Lokacin da ba ku ci abinci mai yawa ba, jikinku zai fara riƙe duk kalori da kuke cinyewa ya mai da su mai. Don haka, ko da kun rage nauyi a kan abincin yunwa, ba ku yi wa kanku wata ni'ima ba saboda rashin abinci mai gina jiki zai rage yawan tsokar ku yayin da kuke ƙara yawan kitse. "

Kuma, Bode ya ce, la'akari da irin na adadin kuzari da kuke cinye. Babban sukari da babban mai - abinci mai sauri na yau da kullun da halayen sarrafa abinci - zai sa ku ji rauni. "Idan kawai ba za ku iya samun lokacin dafa abinci na gida ba, ku je kantin kayan miya mai lafiya ku ɗauki abincin da aka daskarewa wanda ba ya nutse cikin sunadarai da abubuwan kariya. zuwa. " (Mai alaƙa: Abincin Abinci mara ƙarancin kalori don gamsar da sha'awar ku)

Sauƙaƙe Damuwar Aure Kafin Babban Rana

Amaryar da za a aura tana yin matsakaicin yanke shawara 177 yayin da take yin aure, a cewar binciken Brides.com-don haka ba abin mamaki bane kuna jin ɗan damuwa a kwanakin nan. Duk da yake yana iya zama abin dariya don ƙara wani “Dole” a cikin jerinku a yanzu, tsara lokacin hutu don tsayawa kan kanku, buga matinee, dafa wani abu daga karce, ko ɓulɓulawa cikin bacci na iya canza ƙarfin rayuwar ku duka. Kuna buƙatar motsin tunani? Ya juya ko da dai dai tunani game da ƙaunatattunku na iya taimaka muku magance yanayi masu damuwa.

3 Shawarwarin Shirin Rasa Nauyin Aure Daga Masu Karatu

Ba ku cikin wannan kaɗai! Yi la'akari da Siffa shawara mai karatu gaba yayin da kuke gina ajandar amaryar ku.

• Buga bare. "A koyaushe ni mai gudu ne kuma mai tafiya, don haka na kiyaye hakan sau biyu ko uku a mako kuma na shigar da hanyar Bar a cikin motsa jiki na kusan sau biyu a mako don shirye-shiryen bikin aure na. Hanyar Bar ta taimaka sosai ga jikina-musamman hannuna. -kuma zan ba da shawarar shi ga kowa da kowa. Aiki ne mai ban mamaki. Na kuma yi amfani da WW akan layi don taimakawa abinci na. " - Lizzy, San Francisco, Kaliforniya
• Giciye yana horar da kwakwalwarka da jikinka. "Don shirin asarar nauyi na bikin aure, na fara yin Exhale's Core Fusion, wanda ya haɗa da core conditioning, Pilates, Hanyar Lotte Berk, horo na cardio na tsaka-tsaki, da yoga. Zuwa aji ya motsa ni a cikin tsarin rukuni kuma na mai da hankali kan jimillar toning jiki. Ajin yana haɗa hankali da jiki don inganta ƙoshin lafiya yayin cika burin burina - cikakkiyar motsa jiki don kawar da kaina daga tsarin damuwar da ke zuwa kafin bikin aure! sa'ar da na fi so a rana kuma da gaske ta sa na daidaita. " - Stephanie, Birnin New York
• Kira cikin ƙarfafawa. "Abin da ya fi dacewa da ni kafin bikin aure na shine samun mai horar da kaina. Na san cewa samun wanda zai motsa ni zai sa ni ci gaba da tafiya. lokaci zuwa lokaci, na fara kusan watanni takwas kafin bikin aure, ina yin zama ɗaya a mako tare da mai horar da ni, na gyara abubuwa yayin da kwanan watan ya kusanto. a kusa da dakin motsa jiki, abin da ke aiki mafi kyau ga jikin ku, da samun jagora don ku iya yin shi da kan ku. ” - Jaime, Hoboken, New Jersey (Muna wasa wasan wasa! Ga yadda ake nemo muku mafi kyawun mai horar da ku.)

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