Chirongwa nemufaro bhuru mumutauro wechiRussia kune mutete mutete

Joey Bull aimbove mutambi weballet, shasha yakawanda yeUK kugwinya, mutambi wedzidzo yechikoro uye murairidzi ane ruzivo rwakawanda rwenyika dzese. Tinokupa iwe imwe yemapurogiramu ayo anozivikanwa, Yese Muviri Toning, inoitwa pahwaro hwe ballet uye yakashandurwa mumutauro wechiRussia.

Chirongwa Joey nzombe "Kutaridzika kutsva kugwinya"

Chirongwa Yese Muviri Toning ("Kutaridzika kutsva kwekusimba") yakaoma yekufamba kwakanakisa kubva kubhoti, izvo zvinokubatsira mukugadzira yakasimba, yakanaka uye yakatetepa makumbo. Makumbo iwayo iwe unogona kuona vatambi vane yavo toni toni mhasuru. Zvakare, kurovedza muviri Joey nzombe yakave inoshanda Cardio kurovedza zvinoenderana ne ballet, nekuda kwaizvozvo iwe uchavandudza yako yemoyo system uye kubvisa akawanda mafuta. Chirongwa ichi chinodudzirwa mumutauro wechiRussia, saka iwe unozogona kunzwisisa zvese zvinyengeri uye nuances panguva yekuitwa kweye ballet Exercise.

Tiudze nezvezvirongwa Joey nzombe isu takarairwa nemumwe wevaverengi vedu, Maria, uye isu tinonyanya kutenda. Izvo zvakasiyana zvekushandira pane yedu saiti zvinokubatsira iwe kusarudza yakakwana vhidhiyo makomputa uye kuwedzera kugona kwekudzidza.

Complex Joey nzombe "kutarisa kutsva kugwinya" inotora maminetsi makumi mashanu nemashanu uye ine zvikamu zvinotevera:

• Warm Kumusoro (maminitsi mashanu). Ichi chikamu chekudzidzisa chinosanganisira mashandiro emakumbo anoshanda ayo zvinyoronyoro anokugadzirira iwe kune mamwe masimba akasimba
• makumbo Workout (maminetsi gumi nemana). Joey nzombe yakashandura mafambiro kubva kubhoti, kuti ishandise mhasuru dzose dzemakumbo uye neshure kwemuviri. Iwe wakamirira Batman, makumbo ekusimudza, squats, plie, uye curtsey.
• Cardio Workout (maminetsi gumi nemana). Ichi chidimbu - musanganiswa mukuru wehutano uye ballet. Pamitambo iri muchikamu ichi yakanyatsogadzirirwa kupisa mafuta uye kugadzirisa chimiro chako munguva pfupi. Iwe unowana yakawanda nhamba yekusvetuka, kusvetuka uye squats.
• Kutonhora Pasi (maminetsi gumi). Muchikamu chino iwe unotarisirwa kwete chete Seminole kurovedza uye kutambanudza, asi kurovedza muviri kusimbisa bark paMat.

Kune makirasi hauzodi yekuwedzera mimwe michina. Kana iwe uchida iwe unogona kuita maekisesaizi padyo nechigaro, zvinobatsira kuchengetedza mwero. Kusiyana nezvakawanda zvirongwa zve ballet, Yese Muviri Toning kumhanya mateki. Kana iyo yekutanga hafu yeawa inogona kunakidzwa isina shangu, saka cardio kurovedza mitambo shangu inodiwa! Joey nzombe inokurudzirwawo kuisa Mat pasi saka kumhara kwaive kwakapfava.

Chirongwa Joey nzombe yakakodzera yeiyo yepakati nhanho uye pamusoroavo vakatanga kutsungirira kurovedza muviri kubva pakutanga kusvika pakupedzisira zvichanetsa. Complex kunyange ndeyakateedzana ballet nhevedzano, asi iine madhiramu ekurovedza muviri, saka kana iwe uri mutsigiri wemitoro yakachengeteka, chirongwa "Kutaridzika kutsva kwekusimba" haungaite. Mufaro unokurudzira kuzviita katatu pasvondo kuti uwane zvibereko zvakanaka.

Zvakanakira chirongwa ichi:

1. Exercises zvichibva pakufamba kwe ballet uye inonyanya kushanda pakuumbwa kwemakumbo makatetepa uye mhasuru dzakareba. Kana iwe uchida kubvisa breeches yake, kubvisa mafuta kubva mukati mehudyu, kanganwa nezve zvidya zvidya, wozoita ballet kurovedza nguva nenguva.
2. Nekurasikirwa kwemafuta pfupi pfupi yenguva cardio inoshanda zvakanyanya kupfuura kuenderera kwekurovedza muviri panguva imwecheteyo. Nechikamu Cardio Workout iwe unodzora huremu uye nekudzora vhoriyamu yemuviri.
3. Nema ballet maekisesaizi kubva kumufaro bhuru iwe uchadzidzawo kudzora muviri wako, yako kufamba kunowedzera kunakidza uye mapurasitiki.
4. Iyo yakaoma yakakamurwa kuita zvikamu, saka unogona kusarudza iyo nguva yekirasi.
5. Basa reBallet rinokutendera kuti ubatanidze tsandanyama dzemuviri dzisingawanikwe kana uchiita tsika yekugwinya.
6. Kutenda kune maexercise kubva kuTotal Body Toning iwe unozogona kukudziridza kusiana uye kuvandudza kutambanudza.
7. Chirongwa ichi chinodudzirwa mumutauro wechiRussia, iri bhonasi yekuwedzera.

Zvimwe zvirongwa Joey nzombe

Ballet Workout Yemakumbo, Bums & Matum (Ballet Workout yemakumbo uye magaro)

Imwe sarudzo ballet Workout kubva kuna Joey nzombe, asi pasina shanduro mumutauro wechiRussia. Uchashanda pane dambudziko nzvimbo dzemakumbo uye garo, uye simbisa mhasuru dzemukati, kugadzirisa mamiriro uye kugadzira chimiro chakatetepa. Chirongwa ichi chinosanganisira akasiyana maekisesaizi kubva kubhaleti, Pilates, maekisesaizi uye kunyange nyore plyometric. Iko kusimbiswa kuri pamhasuru dzezvidya nemagaro.

Workout Ballet Workout Kwemakumbo, Mabhuru & Matumamu inogara kwemaminetsi makumi mashanu nemanomwe uye inosanganisira anotevera zvikamu:

• Warm Up (6 maminetsi). Pisa muviri wese
• Ita kuti zviite nokuti boom (Maminitsi makumi maviri). Ballet kurovedza muviri kwepazasi muviri.
• Cardio nokuti makumbo (14 maminetsi). Cardio maekisesaizi akavakirwa pane ballet zvinhu mune iyo aerobic modhi (kune kusvetuka, gadzira ichi chikamu mune sneakers).
• Pasi Pabasa Tums (10 maminetsi). Maekisesaizi emakumbo, chiuno uye mudumbu pasi.
• Stretch (7 maminetsi). Kutambanudza kunofadza kwemuviri wese.

Kune izvo zvidzidzo, iwe haizodi mimwe michina. Nekudaro kune chikamu chechipiri zvinoshuvira kuve nerutsigiro muchimiro chemidziyo kana madziro. Chikamu cheCardio chinosanganisira kukwana kwakaringana kurovedza muviri, saka chiite mumateeki. Joey nzombe inokurudzira kuita chirongwa ichi katatu pasvondo.

Muviri Kugadziridza (muviri Wakakwana mumaminitsi gumi nemashanu pazuva)

Muviri wakakwana mumaminitsi gumi nemashanu pazuva wakagadzirwa kune avo vanoda kuunza miviri yavo mune yakakura chimiro. Pakati pechirongwa ichi pane musimboti wekuparadzaniswa kwenhamba pamhando: pear, Apple uye rudzi rwevechiri kuyaruka. Joey bull anopokana kuti kunyangwe isu tisingakwanise kushandura iyo genetic rudzi rwechimiro, asi kukwenenzvera chimiro nekuvandudza zviyero zviri mumaoko edu. Kudzidzisa rakashandurwa mumutauro wechiRussia!

Muviri Reshape chirongwa inotora maminetsi makumi mashanu nemashanu uye inosanganisira anotevera zvikamu zvipfupi:

• ziviso (3 maminetsi). Nhanganyaya uye kuongororwa kwepurogiramu.
• kotopeya (4 maminetsi). Kana chimiro chemuviri peya chikamu chikuru chemuviri chakasunganidzwa pazasi pechiuno. Kuenzanisa chikamu chepamusoro nechezasi chemuviri, isu tinofanirwa kutarisisa pamapendekete uye kumashure. Izvi zvinobatsira kunatsiridza kuwonekera kwese kwechimiro.
• apuro (4 maminetsi). Paunonyora mafuta akawandisa eApple anoungana akatenderedza torso. Kuvandudza chimiro chemuviri Apple mufaro nzombe inokuraira iwe kuti uite maekisesaizi pamapfudzi, magaro nemakumbo. Kutenda neizvi iwe uchaenzanisa zviyero zvako
• Bodish Straight (4 maminetsi). Kune yerudzi rwevachiri kuyaruka, kana nemamwe mazwi rectangle Joey nzombe inopa inoshanda kurovedza muviri wepamusoro uye wezasi muviri.
• maoko (Maminitsi mashanu). Kudzidzira kwemhasuru dzemaoko nemapfudzi.
• bhokisi (Maminitsi mashanu). Kudzidzira kwemhasuru dzechipfuva.
• shure (Maminitsi mashanu). Exercises kuti musana mhasuru.
• makumbo (15 maminetsi). Kudzidzira kwemhasuru dzetsoka uye magaro.
• Dumbu (Maminitsi mashanu). Kudzidzira kweiyo abs.
• upenyu Chimiro (6 maminetsi). Mararamiro uye kudya zvine hutano.

Joey nzombe inokurudzira kuti iwe uite chirongwa ichi 3 kazhinji pavhiki kuzadzisa zvinoonekwa. Iye murairidzi anokukurudzira kuti utarise kwete kwete kumatambudziko avo chete uye nekushanda pamusoro pemuviri wese, kuenzanisa chimiro uye nekuvandudza huwandu. Zvekudzidzira iwe unoda 2-3 kg dumbbell uye elastic band. Joy zvakare anoshandisa akasiyana siyana ekuwedzera michina: chigaro, bhawa, kaunda, chigaro. Pakazara chirongwa chakanyatsojeka uye chimiro, uye zvishandiso zvakashandiswa.

Unoda kusiyanisa yako kurovedza? Edza Joey nzombe chirongwa icho chinokubatsira iwe kuti ushande pahunhu hwemuviri, kupisa mafuta, kubvisa nzvimbo dzedambudziko uye gadzira mutete mutete chimiro!

Verenga zvakare: Booty Barre Ballet: Ballet kudzidziswa kubva kuTracey mallet.