Mukati
Suzanne Bowen ndomumwe wevanonyanya makochi akakurumbira ballet zvirongwa. Kana Leah Chirwere ichifungidzirwa semutambi wevatambi vemuviri, Suzanne Bowen, unogona kufonera munhu ari kufambisa nzira iyi kune ruzhinji. Iyo inopa akasiyana siyana barnych zvirongwa zvinokwezva kune vese vari kutanga uye vane ruzivo mudzidzi.
Nhasi tichakurukura kumwe kudzidziswa kwema cardio kubva kuna Suzanne Bowen bodysuit-ballet, izvo zvinokubatsira kuti usangogadzira wakareba mhasuru, asi kupisa mafuta. Makirasi akadzikira uye akavakirwa pazviitwa kubva kuPilates, ballet uye kugwinya kwechinyakare. Mune mamwe mavhidhiyo iwe unosangana nekusvetuka kwechiedza, asi muGeneral iyo cardio-mutoro unowanikwa nekuda kwekukurumidza kudzokorora kwezviitwa.
Kuverenga, izvo zvaunoda zvekudzidzira izvi:
- Dumbbells (kurema uremu, ingangoita 0.5-2 kg)
- Mushini (unogona kushandisa chigaro, tafura kana imwe fenicha)
- Rubha bhora rePilates (yemavhidhiyo ega)
10 ballet Workout Yese Muviri Barre naSuzanne Bowen
Cardio Workout naSuzanne Bowen
1. HIIT kudzidziswa (chinguva cardio)
- Barre HIIT Workout: 27 maminetsi (muchina)
- Barre HIIT Dunhu: 39 maminetsi (muchina, dumbbells, bhora)
- Yese Muviri Cardio HIIT: 43 maminetsi (muchina)
HIIT bar - yekudyidzana cardio kurovedza muviri iyo inosanganisira kuchinjanisa maeerobic maekisesaizi uye gumbo kurovedza kubva kune ballet uye Pilates. Suzanne anoratidza kushandurwa kwakareruka kwekurovedza muviri, uye mumwe wake Tina anoratidza sarudzo yakaoma.
Barre HIIT Dunhu - chirongwa chekutsva mafuta uye toni mhasuru yemuviri wese. Iwe uri kumirira kadiki kadiki kemukati barnie iwo maekisesaizi paBarre uye kurovedza nema dumbbells enzvimbo dzese dzedambudziko.
Yese Muviri Cardio HIIT Workout kubva kuSuzanne Bowen boka rinoshanda. Yakareba nguva pakati pezvirongwa zvese zvinoratidzwa pano. Uchachinjisa cardio uye barnych yekurovedza muchina yezvidya uye magaro.
2. Cardio Barre (Barrie cardio Workout)
- Cardio Barre 1:37 maminetsi (muchina)
- Cardio Barre 2: 32 maminetsi (muchina)
- Cardio Barre 3: 18 maminetsi (muchina)
- Cardio Barre 4:29 min (muchina, dumbbells, bhora)
Iyi yekuunganidza barnych yekudzidzira kupisa mafuta, kurebesa mhasuru, uye General toning yemuviri nekusimbisa pabasa rezvidya uye magaro kubva pabhenji. Cardio-mutoro uri, musimboti, zita. Kupomba kwepamusoro kunozowanikwa kuburikidza nekukurumidza kudzokorora kwekurovedza muviri. Sarudza iyo yakakwana nguva yemakirasi kana tarisa paCardio Barre 4 kana vaine hesera.
3.Nguva yeKardio (yekudzidzira nguva)
- Cardio Nguva 1: 29 min (muchina)
- Cardio Nguva 2: 22 maminetsi (pasina kuverenga)
- Cardio Mukati Barre Simba: 22 maminetsi (pasina kuverenga)
Cardio Nguva 1 uye Nguva 2 Cardio chinguva chakavakirwa pane musimboti uko kurovedza muviri kwemoyo kwakapindirwa nekurovedza muviri kwepasi. Cardio Mukati 2 mutoro unorema zvishoma, asi wakaderera kwenguva.
Cardio Mukati Barre Simba pamusoro pezviitwa zvemuviri wepasi zvinosanganisira kurovedza muviri wepamusoro: puranga, push-UPS, crunches.
4. Yese Muviri Cardio
- Yese Muviri Cardio 1: 14 maminetsi (dumbbells)
- Yese Muviri Cardio 2: 21 min (dumbbell)
Yakazara Muviri Cardio 1 - pfupi kurovedza muviri kusimbisa ese mhasuru mapoka. Iwe wakamirira kubatanidzwa kurovedza muviri kuti ushande kumusoro uye kwakadzika muviri panguva imwe chete. Muchikamu chechipiri chaSuzanne Bowen vakagadzirira mamwe maitiro ekukura.
Yakazara Muviri Cardio 2 - imwe nzira yakaoma kunzwisisa yezvidzidzo zvecardio, inosanganisira mwenje weplyometric kusvetuka, ayo anoteedzana ne squats uye mapapu. Muchikamu chechipiri chaSuzanne Bowen vakapinda muchirongwa chekurovedza muviri wepamusoro.
5. Muviri wezasi (kurovedza muviri nekutarisa pazvidya nemagaro)
- Yepazasi Muviri Cardio: 23 maminetsi (pasina kuverenga)
- Muviri wezasi Wakasanganiswa Cardio: maminetsi makumi maviri (muchina)
Yepazasi Muviri Cardio - nyore kudzidziswa kupfupi pamwe nekukurumidza kufamba kwemuviri wezasi. Kwete zvakanyanya zvakajairwa cardio-zviitwa, asi chiyero chemwoyo chinogara chakasimudzwa.
Muviri wezasi Wakasanganiswa Cardio muchirongwa ichi chinopa zvinopfuura mutoro wakakomba, asi zvakare nekutarisa pazvidya nemagaro. Iwe uchachinja maitiro e cardio uye barnie kurovedza muviri wezasi. Suzanne Bowen anoratidza iro risingaremi vhezheni, uye mumwe wake Tina - yakaoma nadzurudzo, saka yakakodzera kune akasiyana siyana mudzidzi
6. Pfupi HIIT Workout
- Nyoro Inokurumidza HIIT: 9 maminetsi (hapana zvinyorwa)
- Yepamberi Inokurumidza HIIT: 9 maminetsi (dumbbells)
Nyoro Kurumidza HIIT - musiyano wechiedza wakaderera unokanganisa cardio Workout kune vanotanga. Iwe uri kumirira iyo rhythmic kurovedza kunoenderana neakajairika matanho, mapapu uye squats. Exercises yekupedzisira kweminiti imwe pakati pekurovedza muviri inotora zororo.
Yepamberi Inokurumidza HIIT - yakanyanya kuomarara vhezheni yenguva cardio Workout. Iwe unozoita squats, mapapu, mashoma plyometric maekisesaizi ekupisa macalorie. Chiedza dumbbells chinowedzera mumwe mutoro.
7. Zvimwe zvirongwa
- Tone Kutanga Cardio: 34 maminetsi (dumbbells)
- Inzwa Zvakanaka Cardio: Maminitsi makumi matatu (pasina kuverenga)
- Yepamberi Barre Moto Cardio: Maminitsi makumi mana (muchina, dumbbell)
Kutanga Cardio Tone - kudzidzira kwakapfava kwevatangi. Chirongwa ichi chinosanganisira yakawanda yekurovedza ine dumbbells yemusoro wemuviri, saka zvakanakira kutora huremu hudiki.
Inzwa Zvakanaka Cardio chimwe chiitiko chinyoro chisina basa rinorema cardio. Kunyanya inosanganisira toning kurovedza muviri wezasi muviri.
Yepamberi Barre Moto Cardio - kurovedza muviri kweaerobic, iyo Suzanne yaisanganisira kurovedza muviri, kurovedza muviri paBarre, kudzidziswa simba nema dumbbells uye kuonda. Chikamu chakataurwa - chemberi.
Deredza uremu, simbisa muviri uye uite kuti ive yakakwana pamwe chete inoshanda ballet Workout kubva kuna Suzanne Bowen. Mune yayo Arsenal yemavhidhiyo, munhu wese anogona kuwana yaanofarira kirasi.
Onawo: mavhidhiyo epamusoro makumi maviri pane youtube yezvidya nemagaro asina mapapu, makwati nekusvetuka.