Mukati
Tracey mallet yaidiwa nevazhinji vevashandi nekuda kwekudzidzira kwayo ballet kudzidziswa kubva kuThe Booty Barre. Taura iwe edza chirongwa chekare chinozivikanwa semurairidziizvo zvinokubatsira iwe kudzikisa huremu pasina zvakanyanya kukanganiswa mitoro.
Tracey mallet mudzidzisi anozivikanwa weAmerica, munyori wezvirongwa zvakawanda zvemuviri, nyanzvi muPilates, nyanzvi mune zvemitambo nyanzvi uye amai vevana vaviri. Tracey mallet inogadzira kudzidzira kunoenderana nePilates, yoga uye kugwinya kwechinyakare. Zvirongwa zvake zvinonetsa zvakakwana kuti zvibudirire uye zvakapusa zvakakwana kuti zvikwanise vanhu vazhinji vanobatanidzwa.
Muchinyorwa chanhasi ticha tarisa pazvirongwa zvina Tracey mallet, iyo yakaburitswa vhidhiyo Iyo Booty Barre. Izvi zvikamu zveawa zvichakubatsira iwe kuwana chiyero chakatetepa chisina nzvimbo dzine dambudziko. Zvichida, ivo havagone kunzi mapurogiramu akajeka mukuenzanisa nevhidhiyo yeThe Booty Barre, asi ivo vanoshanda mukuvandudza iwo manhamba:
- 6 Minute Kurumidza Kufuridzira: Yese Muviri Koriori Blast (52 maminetsi)
- 6 Minute Kurumidza Kufuridzira: Yese Muviri Mafuta Burner (58 maminitsi)
- Kuvandudza Iwe: Cardio Fusion (52 maminetsi)
- Kuvandudza Iwe: Sleek & Lean (69 maminetsi)
Zvirongwa zvakakodzerwa zvepakati nhanho kudzidziswa. Iwe unogona zvakare kushandisa kurovedza muviri neTracey mallet yekudzoreredza mushure mekubereka. Shandura aya makirasi nemumwe, kana sarudza chero vhidhiyo yaunosarudza. Tracy anokurudzira kuita muzvirongwa zvake 3-4 kanomwe pavhiki kweawa rimwe pazuva, kana iwe uchida kuwana mibairo yakanaka.
Kuongororwa kwe18 pfupi kudzidziswa naTracey mallet pane youtube kubva kunzvimbo dzedambudziko
6 Minute Kurumidza Kufuridzira: Yese Muviri Koriori Blast
Chirongwa Yakazara Muviri Koriori Blast ine yezvikamu zvinomwe zvemaminetsi matanhatuuye inosanganisira kudziya-kumusoro uye sunga. Iwe unogona kuita vhidhiyo kwemaminetsi makumi mashanu nemaviri, kana kumisikidza yako yekurovedza muviri kubva kune yakasarudzika 52-maminetsi. Kwemakirasi iwe uchazoda iwo maviri echiedza dumbbells 6-1 kg (yehafu yekutanga yevhidhiyo) uye Mat. Iwe uchapisa macalorie, taura iwo muviri uye kukudziridza kuchinjika.
Zvikamu zvitatu zvekutanga zvinosanganisira kuchinjanisa cardio kurovedza muviri uye kurovedza ne dumbbells yemhasuru toni. Chikamu chechina chine echinyakare asanas yeyoga. Chikamu chechishanu chinosanganisira kurovedza muviri kwedumbu, kunoitwa pasi. Muchikamu chechitanhatu nechinomwe, iwe uchaita zvakapusa kurovedza kubva kuPilates kwenzvimbo dzedambudziko. Saka, muchirongwa ichi iwe unowana ine simba yekutanga hafu uye yakanyarara yechipiri hafu yekirasi.
6 Minute Kurumidza Kufuridzira: Yese Muviri Mafuta Burner
Workout Tracy mallet Yese Muviri Mafuta Burner akareba nguva, asi chimiro chichiita zvakafanana. Chirongwa ichi chinosanganisira zvikamu zvisere zvemaminetsi matanhatu zvaunogona kuita zvinowirirana, sanganisa kana kusarudza zvikamu zvacho. Kwemakirasi iwe unozoda mwenje dumbbells, Mat uye fitball, asi chete kwehafu yechipiri yevhidhiyo.
Zvikamu zvitatu zvekutanga iwe uchaita zvine simba toning zviitwa zvinotarisana nemuviri wezasi. Ipapo iwe unowana chikamu chakanyarara ine fitball uye dumbbellsizvo zvinobatsira kushanda mhasuru dzemapfudzi, chipfuva nemaoko. Chikamu chekupedzisira chinongova fitball chete uye chinosanganisira kurovedza kwemasuru emudumbu akatwasuka uye oblique.
Kuvandudza Iwe: Cardio Fusion
Kuvandudza Iwe: Cardio Fusion - yakapusa maminetsi makumi mashanu ekurovedza muviri neakasarudzika mafambiro kubva Pilates, kutamba, yoga, ballet uye kudzidziswa kwesimba. Tracey mallet inosanganisirwa muchidzidzo, zviitwa zvinoshanda zvekubvisa zvakawandisa mafuta uye mhasuru yetoni. Muhafu yekutanga yechirongwa, iwe unosimudza kurova kwemoyo wako uye unopisa macalorie, uye chechipiri - inosimbisa mhasuru uye kubvisa nzvimbo dzine dambudziko. Iwe unongoda chete dumbbells akareruka (1 kusvika 2 kg). Iyi chirongwa, ichisimbisa pane yemhasuru system.
Chirongwa:
- Warm-Up Zuva Kukwazisa (11 maminetsi). Warm up mune yoga maitiro.
- Core Cardio (15 maminetsi). Dhanzi-ballet chikamu chekupisa macalorie.
- Wepamusoro Muviri Kuveza (maminetsi gumi nemashanu). Chikamu chechivezwa chemuviri wepamusoro nemadumbbell.
- Yese Muviri Kuveza (maminetsi gumi). Kunyanya inosanganisira kurovedza mudumbu uye kuhukura.
- Kutambanudza (3 maminetsi). Kutambanudza kwekupedzisira.
Kuvandudza Iwe: Sleek & Lean
Sleek & Tsamira imwe vhidhiyo kubva pane zvakateedzana Vandudza Iwe, izvo zvinokubatsira iwe kuumba yakareba, yakatetepa uye inoshanduka mhasuru yemakumbo uye yakasimba cor. Chirongwa Tracy mallet inotora inopfuura awa, asi yakakamurwa kuita zvidimbu zvidiki, saka iwe unozogona kusarudza chete zvimwe zvikamu zvaunoda. Kwehafu yekutanga yebasa iwe unozoda cheya.
Chirongwa:
- Kudziya-Kumusoro: Rotational Yoga & Pilates (7 maminetsi). Kudziya.
- Ballet Bar (15 maminetsi). Bharna kurovedza makumbo nechigaro.
- Power Yoga (13 maminetsi). Simba yoga.
- Abs & Buns (maminetsi makumi maviri). Chikamu chiri pasi chedumbu nemagaro.
- Wepamusoro Muviri Sculpt (12 min). Kudzidzira muviri wepamusoro pasina michina.
- Kutambanudza (3 maminetsi). Kutambanudza kwekupedzisira.
Sarudza vega mavhidhiyo akanakisa aneTracy mallet uye tanga kutarisa nhasi! Kana chengetedza chinyorwa kumabhukumaki ako, kana uchine chirongwa chekudzidzisa panguva ino, asi ronga kuyedza kurovedza muviri munguva pfupi iri kutevera.
Onawo: cardio Barre: zvakanakira vhidhiyo uye kushanda kwekudzikisa uremu.