Ongororo ye15 pfupi kudzidziswa naTracey mallet pane youtube kubva kunzvimbo dzedambudziko

Tracey mallet iri mudzidzisi wega akasimbiswa, murairidzi wemakirasi eboka muaerobics, nyanzvi mumunda wePilates uye nyanzvi mune zvemitambo. Tracy ane mukurumbira kwazvo mumatenderedzwa ehutano, iyo vhidhiyo inokatyamadza kudiwa kutenderera pasirese.

Iyo Booty Barre ndiyo yakakurumbira nhevedzano yemitambo kubva kuTracey mallet. Pakutanga webhusaiti yedu yaive yatoburitswa zvakadzama wongororo dzezvidzidzo izvi. Nhasi tinopa iwe kutarisisa kwako sarudzo yezvirongwa zvipfupi kubva kuTracey mallet yenzvimbo dzakasiyana dzematambudziko. Mavhidhiyo ekupedzisira 10-15 maminetsi uye anowanikwa zviripo paYouTube.

Iwe unogona kusanganisa akati wandei zvidzidzo mune imwechete yakazara makumi matatu - kana makumi matanhatu emaminetsi ekudzidzira musangano. Kana wedzera mavhidhiyo mapfupi kuchirongwa chavo chikuru chemuviri cheimwe mutoro. Zvakare chikamu chikuru cheanotevera kurovedza muviri chakanakira makirasi emangwanani. Izvo hazvigadzire ruzha rukuru uye zvinokutorera iwe nguva shoma.

Kudzidziswa naTracey mallet mudumbu

1. Anoshamisa Abs Workout Tracey Mallett (18 maminitsi)

Ronga iyo Inotyisa Abs Workout yakakodzera chete yeakadzidziswa kubata. Chidzidzo chinotanga nebasa rinoshanda remuviri munzvimbo yakamira: iwe uchaita yakatenderera tenderera, pani, kurereka. Chikamu chechipiri chinosanganisira mabhanhire akasiyanasiyana, ari kumhanya musimba. Chikamu chekupedzisira chiri kumashure nema reverse crunches, Bhasikoro uye chikepe. Vhidhiyo iri kushanda mushe mudumbu nepakati. Iko kuverenga hakudi.

2. Booty Barre Abs & Flexibility Workout (maminetsi gumi nematatu)

Ichi ndicho chimwe chezvikamu zvechirongwa, Booty Barre: Muviri Wese, watakambotaura kare pawebhusaiti yedu. Vhidhiyo yemapepanhau inogoverwa pane yeYouTube chiteshi BeFit. Kana iwe usina kuwana nguva yekuyedza iyo Booty Barre yakaoma, inguva yekuzviita nechikamu chedumbu. Iwo ekutanga maminetsi masere akapirwa kuna kurovedza muviri: pelvis inokotama, pushups, kurovedza muviri kwedumbu mune hafu-yakagara chinzvimbo, padivi padanda, Superman. Ipapo iwe unowana 5 mineti yekuzorora yakatambanudzwa, saka vhidhiyo iyi ndeyekuita pakupera kwekudzidzira. Iko kuverenga hakudi.

3. Pilates Abs Workout: Pilates Super Sculpt (12 min)

Pilates-kurovedza muviri kwemasuru emudumbu. Kuti uite chirongwa ichi iwe uchazoda bhora diki rerabha. Exercise ndiyo inononoka, yakatarisa kumhanya, ese maekisesaizi anoitwa akarara kumashure. Iwo maekisesaizi anoenderana zvakanyanya nekusimudza kwemakumbo nemuviri, saka kukurumidza kuda kushandisa bhora haisi. Chirongwa ichi chiri nani kuti usauraye vanhu vane kurwadziwa musana uye kurwadziwa kwakadzika kumashure.

4. Ab Conditioning Workout: Rasa Iyo Belly Flab (maminetsi gumi nemaviri)

Vhidhiyo yemhasuru yemudumbu uye kuhukura Ab Conditioning Workout inoitika zvachose pasi. Kutanga, iwe unozorovedza neyakavharwa bhendi inomhanya kumashure. Ipapo unozoita divi rerutivi nepuranga pamaoko nemagokora. Chikamu chekupedzisira chichaitwazve kumashure: Tracy akagadzirira mamwe maekisesaizi nebhora rerabha. Zviri nyore kurovedza muviri, zviri zvakakwana yakakodzera vatangi. Uyezve, inogona kuitwa pasina zvimwe zvekushandisa.

Kudzidzira naTracey mallet yemakumbo uye magaro

1. Mucheche Cellulite Blaster Workout: Dzorera Muviri Wako Kudzoka (11 maminetsi)

Ichi chikamu kubva muzvirongwa zvakajairwa Dzorera Muviri Wako Kudzoka. Iyo yakagadzirirwa chaizvo kudzoreredza chimiro mushure mekusununguka, asi seti yekurovedza muviri inokodzera avo vanongoda kukweva muviri. Pane yeYouTube chiteshi BeFit yakabata chikamu, icho chinokubatsira kushanda pane cellulite pamakumbo nemagaro. Iine simba uye inosanganisira squats, diagonal uye mativi mapapu, arabesque, makumbo anosimudza padivi replanga. Chirongwa ichi chakaomarara nekufambisa kwekufambisa.

2. Iyo Inotaridzika Yakanaka Yakashama Barre Workout (10 maminetsi)

Bharna kurovedza ine chigaro, Iyo Inotaridzika Yakanaka Yakashama Barre Workout yakagadzirwa yakanangana neYouTube chiteshi uye POPSUGAR, inozivikanwa nekukwira kwemhando yepamusoro mavhidhiyo kubva kuvarairidzi vakasiyana. Chirongwa ichi chine 15 mafambiro kunyanya ballet-mhandosquats pazvigunwe, kusimudza gumbo, kuvimba nechigaro, plie-squats. Icho chidzidzo chakadzvanywa nekufamba kweaerobic kuwedzera kurova kwemoyo uye kupisa mafuta.

3.Makumbo & Booty Shaper Workout (maminetsi gumi nemana)

Iko kurovedza muviri uye kunoshanda kwehuremu uye kugadzira mafomu akanaka chikamu chepazasi chemuviri. Izvo zvikamu zvakaitwa zvirinani zvisina kukanganiswa kubva mukuchinja zvakatsiga kurovedza muviri. Tracey mallet inosanganisa ballet inofamba uye echinyakare kugwinya maitiro. Pane akasiyana shanduko yemapapu, squats uye makumbo ekusimudza. Kunze kwekusimbisa mhasuru dzemabhudzi nehudyu iwe uchapisa yakawandisa macalorie.

4. Kurovedza Muviri Kwekunze: Makumbo & Garo (7 min.)

Kudzidzira kwakasimba kwemakumbo uye magaro kunotora nguva shoma-maminetsi manomwe. Zvakanaka asi gadzirira kudikitira: Tracy inopa inoshanda uye plyometric kurovedza muviri kwekupisa mafuta uye kubvisa nzvimbo dzedambudziko pazasi remuviri. Iwe uchaita zvinotevera kurovedza: mapapu, kusvetuka mapapu, diagonal mapapu, squats, kusvetuka mufence. Iwe unogona kuita iyi pfupi vhidhiyo mumakumbo matatu kuti uwane yakanaka HIIT kudzidziswa.

5. Firm Bhuti Workout: Rasa Iyo Belly Flab (10 maminetsi)

Chirongwa ichi chinobatsira uye chinodhura michina yekusimbisa muviri bhendi. Kirasi inovavarira kushanda magaro, asi zvidya zvinoshandira kwete zvishoma. Kunyanya inoshanda kurovedzwa kwakarongedzerwa senzira yekubvisa breeches uye flabby yemukati zvidya. Dzidzo yese inoitwa pasi, asi kurovedza netepi kunongova muhafu yekutanga yevhidhiyo, wozoenda kune maekisesaizi pasina mamwe makomba. Ita shuwa yekuverenga iyo chinyorwa nezve mabhenefiti ekudzidzira neelastic bhendi.

6. Kubata-Kusimudza Workout Kwakanaka Kupfuura Spanx (10 maminetsi)

Imwe videothreesome yakagadzirwa naTracey mallet yechiteshi POPSUGAR. Icho chakanangana nekugadzira magaro akanaka neakatsvinda. Iyo yekutanga hafu inoitika mune inesimba nhanho, iwe uchaenda kunokwenya, kuita mapapu, uye kusvetuka. Hafu yechipiri inoitwa paMat. Iwe uri kumirira kusimudzwa kwegumbo mudivi rerutivi uye zviitwa zvekurovedza kubva pachinzvimbo pane ese mana. Onawo sarudzo yemaminetsi gumi-emaminetsi emabhandi akasununguka kubva kuYouTube chiteshi uye POPSUGAR.

Kudzidziswa neTracey mallet yemuviri wese

1. Fat Blast Zororo Workout (10 maminetsi)

Fat Blast Vacation Workout ibasa rine simba rekupisa macalorie uye kubvisa nzvimbo dzedambudziko. Pachave pasina kusvetuka uye kwakasimba cardio kurovedza muviri, asi kwese kurovedza kuri padanho repamusoro kuwedzera moyo wako uye kupisa mafuta. Hafu yekutanga yakamira, iwe uchaita mapapu uye plie-squats. Tevere iwe uchaendeswa kuMat kune akasiyana ma module. Dzazvino kurovedza muviri mavhidhiyo akatarisana nebasa remakumbo uye magaro.

2. HIIT Fat Blast Kudzidziswa (6 maminetsi)

Ipfupi kwazvo, asi yakanyanya kusimba HIIT Workout neTracey mallet ichakubatsira kupisa macalorie kwemaminetsi matanhatu chete. Kana iwe wagadzirira mutoro wakareba, unogona kupedzisa chidzidzo ichi mumakumbo mashoma kana kuti ubatanidze, semuenzaniso, nevhidhiyo yapfuura. Iwe wakamirira zvinotevera zviitwa: mamwe mabhureki, mapango anosvetuka, kumhanyisa skater, kusvetuka mapapu, kukamba. Pakati pekurovedza muviri inofungidzirwa kuzorora kupfupi. Iko kuverenga hakudi.

3. Booty Barre Bhora Workout: Zvidya, Buns, Abs (12 maminetsi)

Iri kushanda pakudzidziswa kwenzvimbo dzedambudziko: zvidya, magaro nedumbu. Chidzidzo neyaunofarira goko Tracy bhora rerabha. Akakugadzirira iwo maekisesaizi eiyo abs mune chinzvimbo chehafu-yakagara, kupuruzira kufamba kwemagaro, kusimudza uye kutambanudza makumbo akarara kumusana kwake, bhiriji. Yakakura, yakapusa uye inoshanda kwazvo.

Pilates Workout neTracey mallet

1. Kutanga Pilates Workout-Tracey Mallett (maminitsi gumi)

Iyi nyoro Pilates-yekurovedza muviri iri chaizvo yakakodzera vatangi. Iwe wakamirira kungochinjika kwese kwese kwekurovedza muviri zvishoma zvishoma kuti ushandise tsandanyama dzemudumbu, magaro nemakumbo. Masangano ese akaitirwa pasi, iwe ukakohwa zvigunha, makumbo ekusimudza, zambuko pose tafura, gara-UPS. Iyo shoma nhamba yekudzokorora uye inononoka kumhanya inoita iyo vhidhiyo yakakodzera kune vanotanga.

2. Pilates Yakazara-Muviri Workout Dambudziko: Super Sculpt (10 maminetsi)

Pilates yechitatu yemaminitsi gumi kumhanya nebhora rerabha. Iri goko rakareruka rinobatsira kunetsa kufamba uye kushandisa hombe mhasuru. Hafu yekutanga yekirasi inoitika mudumbu, iwe unozoshanda kumusana, chiuno uye mhasuru dzemudumbu. Ipapo iwe unozodzokera kumashure uye nekufamba kushoma kunosimbisa mhasuru mhasuru, magaro nemakumbo. Mukupedzisira iwe wakamirira mapuranga uye Push-UPS. Iyi ndiyo yakazara yakazara Pilates yekudzidziswa kubva inomiririrwa, asi zvinodikanwa kuve nebhora.

Workout yakavakirwa paPilates uye muviri ballet kubva kuTracey mallet kunobatsira iwe kuti ushandure chimiro uye uwane muviri wakaringana. Iwe unofunga kuti haugone kuwana nguva yehutano? Maminitsi gumi chete ndiwo achakwanisa kugovera ese!