Shirin Aiki Bayan Haihuwa Don Sake Gina Ƙarfin Ƙarfi

Wadatacce

• Na farko, nemo hanzarin ƙona mai.
• Sa'an nan kuma maimaita don isa ga zurfin abs.
• 5 Abs-Baby Abs Motsa Gwada
• Bita don

Akwai wasu abubuwan da kuka rasa bayan samun yara. Micheal Olson, Ph.D., farfesa ne na kimiyyar wasanni a Kwalejin Huntingdon a Alabama, wanda ya yi bincike da yawa kan horar da waɗancan tsoffin tsoffin tsoffin.

Shin ƙashin ku zai yi rauni lokacin da kuka fara fitowa daga makonni 40 na ciki? "Ee," in ji Olson, "saboda an yi musu tsawo sosai." Amma ba za a iya shimfida su ba kamar yadda aka saba Spanx na bara. Haƙiƙa nama ne mai haɗawa, ko fascia, na bangon ciki-kuma ba tsokoki ba-wanda ya zama mafi na roba don saukar da ci gaban ku. Don abs ɗin ku ya ƙara ƙarfi, a zahiri suna buƙatar dawo da ƙwaƙwalwar ƙwayar tsoka, don magana. Carrie Pagliano, likitan ilimin motsa jiki a Asibitin Kiwon Lafiya na Jami'ar Georgetown, ya ce, "Bayan daukar ciki, 'yan cikin ku dole ne su sake yin aiki a matakin da suka saba." "Labari mai dadi shine cewa zaku iya samun kyakkyawan yanayin kwantar da hankali a kowane mataki-ko makonni uku ne bayan haihuwa ko bayan kun haifi ɗa na uku."

Na farko, nemo hanzarin ƙona mai.

Da zarar kun sami koren haske daga doc ɗin ku don motsa jiki-ko kuma ya ɗan ɗan jima tun lokacin da kuka haifi ɗa-kuma kun dawo lafiya, kuna buƙatar yin aiki na lokaci zuwa cikin katin ku. Babban horon tazara mai ƙarfi (HIIT) yana kusa kamar yadda zaku iya samun sifili akan kitse na ciki. Yawancin karatu sun nuna cewa yin HIIT ya fi tasiri wajen ƙona kitse a zaɓe (yana tattara wasu kwayoyin halittar mai fitar da kitse da ake kira catecholamines) fiye da yin tsayayyen cardio. Juya, ɗauki ajin da'irar gumi, ko kuma kawai musanya turawa taki na minti ɗaya sannan kuma cikin sauƙi na minti ɗaya. (Gwada wannan motsa jiki na HIIT mai da hankali.)

Sa'an nan kuma maimaita don isa ga zurfin abs.

Ga yarjejeniyar: Dalilin matsawa yana motsawa-tunanin motsa jiki zuwa ga kashin baya kamar katako-yana da roko na shekara-shekara a gare mu, bayan haihuwa ko a'a, shine cewa suna zanawa a cikin zurfin tsokar tsoka, abdominis mai wucewa. Sau da yawa ana kiranta da TA ko TVA ta masu horarwa, wannan tsoka ta bambanta da cewa ita kaɗai ce a cikin zuciyar ku wanda ke yin cikakken 360 a kusa da kugu, don haka yana da ikon cinch-you-in, in ji Olson.(Waɗannan bambance -bambancen katako suna haskaka zuciyar ku daga kowane kusurwa.)

Wannan abu ne mai mahimmanci yayin da kuke ƙoƙarin cire shi gaba ɗaya bayan ciki-musamman tunda kuna aiki akan sake farfado da ikon kwangilar ku. "Idan kun koyi yadda ake kunna TA, za ku sami wannan zurfi, rashin tausayi a kan fascia wanda ke taimakawa wajen gina tushen ku da kuma inganta rabuwa," in ji Pagliano. "Kuma kyakkyawa da yawa kowa yana da ɗan rabuwa a ciki." Sau da yawa, waɗannan ƙananan gibba a zahiri suna ɗora kansu bayan jariri, in ji ta, amma yin niyya ga TA yakamata ya kai ku can da sauri. (Mai ban sha'awa ko ɓacin ku yana da rabuwa ta sauran? Kwance fuska a ƙasa tare da lanƙwasa gwiwoyi, kuma ku ɗora sama yayin da kuke danna yatsunku a kwance a tsakiyar tsakiyar ku, 'yan inci sama da maɓallin ciki, don ganin idan kun ji wani yatsa tsoma ƙasa fiye da sauran. Idan haka ne, akwai rata. Ku yi daidai a ƙarƙashin maɓallin ciki.)

"Da zarar kun ƙarfafa TVA ɗinku, zaku iya ci gaba zuwa manyan atisaye kamar jackknifes ko plyometrics, wanda kuma ke ɗaukar tsoffin ab tsokanku-obliques da madaidaicin abdominis, aka tsoffin fakitoci," in ji Anna Kaiser, wanda ya kafa ɗakin AKT a cikin Birnin New York. (Ta zama sabuwar inna a watan Janairu.) "Sannan ƙarfin ab da ƙimar ku zai zo da sauri."

5 Abs-Baby Abs Motsa Gwada

1. Tummy Toner: Zauna kan ƙwallon kwanciyar hankali (ko kujera) tare da dasa ƙafafunku a ƙasa. Inhale, faɗaɗa cikinku, sannan fitar da numfashi, yana jan cibiya zuwa kashin baya kamar yadda za ku iya. Riƙe ƙidaya 1, bari maɓallin ciki ya kasance rabin waje, sannan da ƙarfi a dawo da shi yayin da kuke ƙidaya "1" da ƙarfi (don tabbatar da cewa ba ku riƙe numfashin ku). Yi maimaita 20, kirgawa da ƙarfi.Huta (shan babban ciki da numfashi) a sake maimaita sau biyu.

2. Ciwon Ciki: Fara a ƙasa (ko tabarmar yoga) akan duk ƙafa huɗu. Latsa cikin tafin hannuwanku kuma ku zagaye bayanku (kamar faratis a yoga). Ja cibiya zuwa kashin bayanku, sannan ku yi kananan ƙwanƙwaran ƙashin ƙashin ƙugu (tucking pelvis ɗinku tare da ɗan motsa jiki), kuna fitar da numfashi kowane lokaci kuma ku jawo cibiya zuwa zurfin kashin ku. Yi 20 reps. Huta kuma a maimaita.

3. C Curve with Arm Extension: Zauna a ƙasa tare da lanƙwasa gwiwoyi, ƙafafun lebur, da ƙaramin ƙwallon Pilates (ko tawul ɗin da aka yi birgima) a gindin kashin ka. Zagaye ƙananan baya a cikin ƙwallon (don haka jikin ku ya zama siffar C), kuma zana cibiya zuwa kashin ku. Riƙe wannan matsayin (amma kada ku riƙe numfashinku) yayin da kuke ɗaga hannayenku madaidaiciya a hankali, sannan ku runtse su zuwa ƙasa. Yi 10 reps. Huta kuma a maimaita. (Ƙara girma ta hanyar riƙe 1- zuwa 3-laban dumbbells.)

4. C Curve tare da Ƙarfin Kafa: Fara zama a ƙasa a cikin yanayin C-curve tare da mayar da baya cikin ƙaramin ƙwallon Pilates ko tawul ɗin da aka yi birgima da cibiya da aka ja zuwa kashin baya; ajiye hannayensu ta gefe tare da yatsu masu taɓa ƙasa. Kulawa da riƙewa, ɗagawa da shimfiɗa ƙafarku ta dama kai tsaye a gabanka. Durƙusa gwiwa, dawo da ƙafar dama zuwa bene. Yi 8 reps, sannan canza ƙafafu kuma maimaita. Huta kuma a maimaita. (Ƙasa ƙasa ta hanyar ɗaukar bayan gwiwoyin ku don tallafi.)

5. C Lanƙwasa tare da karkatarwa: Maimaita C lankwasa tare da tsawaita ƙafa, wannan lokacin a hankali yana karkatar da gangar jikin ku zuwa ƙafar da kuke ɗagawa. Fara da ɗaga ƙafar dama da jujjuya juzu'i da kafaɗa na hagu zuwa dama; mayar da jiki zuwa tsakiya da ƙananan kafa. Yi 8 reps, sannan canza bangarorin kuma maimaita. Huta kuma a maimaita.

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