Ballet Muviri neRea Zvirwere: gadzira rakatetepa uye rakatetepa muviri

Ballet Muviri - yakakosha yakaoma yekurovedza kubva kuLi Disease pa hwaro hweyoga, Pilates, ballet choreography. Kunyangwe iri zita, haisi yekirasi ye ballet, uye iko chaiko kurovedza muviri kwekusimbisa muviri wese.

Tsananguro Ballet Muviri kubva kuLeah Zvirwere

Leah Zvirwere zvakagwinya Muviri Ballet kweanopfuura makore gumi, uye izvi hazvishamise. Izvo zvakasiyana zvakanyanya kubva kune mamwe mabasa epamba. Izvi yakaoma yakanyarara, asi inoshanda kwazvo static uye ine simba kurovedza yemuviri wese. Nekuda kwehunyanzvi hwekutambanudza mhasuru, ine hunyanzvi hwepamusoro hwaratidzwa, iwe unozogadzira wakanaka wakanaka muviri. Imwe nzira yakasarudzika kubva kuLeah Disease ichakubatsira iwe kuita kuti chimiro chako chiratidzike chine toni uye chakatetepa pasina vysokogornyh kwakanyanya kushanda.

Iyo purogiramu inogara kwemwedzi mina, panguva iyo iwe yaunowana kushanda nesimba pamuviri wake. Kuchirongwa kwaisanganisira khalendari yemakirasi, saka haufanire kubata nemakosi avo ekubatanidza. Nekudaro, iyo kosi yekusimbisa muviri yakakamurwa kuita zvikamu zvina, uko chikamu chimwe nechimwe chinokurudzirwa kutora mavhiki mana:

1. Muchikamu chekutanga iwe mwedzi wese wekutanga wechirongwa kuti uite Muviri Wese. Inosanganisira:

  • Kutambanudza (5 maminetsi)
  • Maekisesaizi emuviri wepamusoro: maoko uye musana (maminetsi makumi maviri)
  • Exercises yemuviri wezasi: glutes, zvidya, mhuru (maminetsi makumi maviri)
  • Exercises for epakati tsandanyama: yekumusoro neyezasi abs (maminetsi makumi maviri)
  • Kutambanudza kwekupedzisira (maminitsi gumi)

Iwe unogona kuita zvese zviitwa zvitatu pamwe chete kana kuchinjanisa pakati pazvo. Mumwedzi wekutanga weChirwere lia zvinokurudzira kuti uite Muviri Wese katatu pavhiki, ka3 pasvondo kuita zvikamu zvecardio kwemaminetsi makumi maviri nemakumi matatu, uye mazuva maviri ekubva pazororo.

2. Chikamu chechipiri. Purogiramu shinda yakaoma kupfuura Mutumbi Wese, asi maitiro anoramba akafanana. Muchikamu chechipiri, matatu ekudzidzira emaminetsi makumi mashanu. Zvakare pamusoro wepamusoro muviri, wezasi muviri uye wepakati mhasuru.

  • Wepamusoro Muviri Ultra Sleek Tsanangudzo. Kurovedza kunotanga nekurovedza muviri kubva panzvimbo yeplank, iyo yakashanda kunze kwemuviri wese wepamusoro kunyanya kumashure uye abs. Muchikamu chechipiri chechidzidzo uchaita maekisesaizi nezviyereso zvinoreruka zvekusimbisa mhasuru.
  • Yepazasi Muviri Yakanyanya Elongation. Muchikamu chino cheLio inopa yakawanda yeakakora zvivakwa paBarre izvo zvinobatsira kuita kuti makumbo ako ave mashoma. Mushini unogona kutsiviwa pachigaro chakatsiga. Muhafu yepiri iwe unozorovedza pasi.
  • Core Yekupedzisira Tummy Tightener. Kutanga nemitambo kubva kubhoti inoshandura chiuno chako. Uye woenderera mberi nechidzidzo pane rug, uchiita zvemhando yepamusoro zvemuviri.

Muchikamu chechipiri iwe uchaita zviitwa izvi katatu pavhiki, katatu pavhiki kurovedza muviri uye zuva rimwe chete rekubhadhara zvasara.

3. Muchikamu chechitatu iwe unobatanidza zvirongwa zviviri, 1 nguva pasvondo iwe urikuita cardio-kurovedza muviri uye 1 zuva rekuzorora

4. Chikamu chechina. Sanganisa zvekare zvirongwa zviviri, asi mune imwe shanduro yakaoma. Unoita here kudzidziswa naLeah ka6 pavhiki, kaviri pasvondo wedzera cardio zvikamu.

Nezve iyo yekusimbisa kosi haina kusunganidzwa makirasi eerobic, unogona kuzvisarudzira iwe pachako. Ini ndinokuraira iwe kuti utarise: Wepamusoro gumi epamba cardio kudzidzira kwemaminitsi makumi matatu.

Izvo zvakanaka nezvakaipa zveBallet Muviri

zvayakanakira:

1. Iko kunononoka kurovedza muviri, kunobva mukubatanidzwa kwePilates, yoga uye ballet choreography. Iwe unozogadzira yakatsetseka toni muviri, ine chiyero chekukwana. Vazhinji vasikana vanotya maoko akasimba uye mativi mahudyu ane Leah Chirwere hazviite.

2. Murairidzi akatoita kuzara kugwinya chirongwa mwedzi mina pamberi, saka haufanire kusanganisa makirasi akasiyana pamwechete.

3. Chirongwa chakavakirwa pane zvimisikidzo zvinoverengeka zvinozomutsa mukana wekubata pamwe nekubatana. Nguva yekutanga iwe uchave wakaomarara kuti uchengetedze mwero, asi paunowedzera kuita, zvirinani kuti utsungirire.

4. Pasinei nehutano hwako , gadzirira kushanda nesimba. Iko hakuna kusvetuka uye kupenga kudzidzisa kumhanya, asi iwe unozonzwa uchiramba uchishanda mashandiro ako ese mhasuru.

5. Nzira yekusimbisa muviri yakanyatsochengeteka pamabvi emabvi. Mushure mekushanda kwakawanda vysokogornyh kwehuremu hwekurasikirwa nemabvi, chinova chipingaidzo chakakomba kumudzidzi. Asi neMuviri weBallet, iri harisi dambudziko.

6. Chaizvoizvo inzira nyowani mumunda wehutano hwepamba. Hapana chiyero chakave nenguva yekufinhwa, kurovedza muviri. Leah kwenguva yakareba ndakashanda mukuvandudzwa kweiyi sisitimu, uye zvakazoitika kuti ndiite chimwe chakasiyana kubva kune wese munhu.

7. Chirongwa ichi chakaita mhando yepamusoro kwazvo: dhizaini inoshamisa, mimhanzi inonakidza, mweya wakasununguka uye chero chinhu chinowedzera chinogona kukukanganisa pakuzara mukirasi.

Ballet Muviri Signature Series: Yese Muviri Workout naLeah Sarago

nezvayakaipira:

1. Chirongwa ichi haifanire kutarisira mhedzisiro. Workout kubva kuLeah Disease yakagadzirirwa kushandira pamwe kwenguva refu.

2. Lia anopa kubatanidza Workout yake neyakareruka aerobic zviitiko, asi ivo vachatofanira kutarisa kumberi.

3. Mumapurogiramu ezviitwa zvakawanda kubva panzvimbo yeplank, saka kekutanga nguva, pamwe, iwe uchadaro kunetsa ruoko. Pakazara, zvakanaka, pakupedzisira vanozogadzirwa. Asi kana kurwadziwa kwacho kuri kukuru, zvirinani kurega kudzidziswa.

Wona edu masarudzo ekushanda.

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