Mukati
Wakatoda chirongwa neTracey mallet? Ipapo tinokupa iwe kuti uedze imwe yenzvimbo dzinonyanya kushanda yemurairidzi ane mukurumbira - Iyo Booty Barre Ballet. Fitness ballet inogona kunge iri imwe nzira huru kana kuwedzera kune yako yekudzidzira kumba.
Tsananguro yechirongwa Iyo Booty Barre Ballet
Kubva pane zvakateedzana zvirongwa, Iyo Booty Barre ndiyo Pilates. Tracey mallet yakaigonesa, yakawedzera zvinhu zveiyoga uye ballet uye pakupedzisira yakagadzira inoshanda vhidhiyo kudzikira uremu uye kuumba mutete muviri. Ballet Workout ichakubatsira iwe kubvisa nzvimbo dzedambudziko, kugadzirisa gumbo chimiro uye kutsvaga mutete unonaka. Pisa macalorie uye uremu pasina kunetesa maekisesaizi uye kurohwa nehana.
Iyo yakazara nguva yekuoma The nechisimba Pazvibato zvechizarira Ballet iri maminetsi makumi masere nemashanu uye inosanganisira mashoma zvikamu.
- Warm Up (9 maminetsi). Kudziya-kudziya-kumusoro uye kutambanudza mhasuru.
- Ams & makumbo (19 maminetsi). Barna kudzidzisa chigaro chemakumbo nemaoko. Iwe uchaita kurovedza muviri kune ese epamusoro uye ezasi mativi emuviri. Tichada mwenje dumbbells (1-2 kg). Nguva yekutanga zvinoita kudzidzisa pasina dumbbells.
- akamira abs & Mashu (18 maminetsi). Barna inodzidzisa chigaro chedumbu rakatetepa uye makumbo matete. Shanda pamhasuru dumbu iwe unogona kumira! Izvi zvinoderedza mutoro kumusana nekumusana.
- Kubwinya & makumbo (16 maminetsi). Bharna kurovedza muviri nekusimbisa pamatako. Pakupera kwechikamu kuchada bhora rerabha.
- Floor abs, Mashu (Maminitsi makumi maviri). Kurovedza pasi padumbu nemakumbo. Unoda bhora rerabha.
- Kutonhora Dpachake (Maminitsi mashanu). Relaxed yakatambanudzwa mushure mekudzidzira.
Iwe unogona kuita iyo yakaoma yakazara seyakazara (kana iwe uchikwanisa kumira anenge maawa 1.5) kana sarudza chete zvikamu zvega. Kana iwe usina bhora rerabha, ita maminetsi makumi matanhatu ekutanga, kana bhora risingade.
Kunyangwe nenyaya yekuti chirongwa cheThe Booty Barre Ballet chakagadzirwa kubva paPilates, inobatwa mukukwirira kwepamusoro kwemafuta. Iwe uchaita maekisesaizi akurumidza kumhanya zvisingaite kana kukanganiswa. Uye zvakare, Tracey mallet inowedzera kuchirongwa zvikamu zvecardio izvo zvinobatsira iwe kupisa mamwe macalorie.
Iyo Booty Barre Ballet haina kukodzera kune vanotanga uye kunyangwe epakati nhanho yekudzidzira kuchengetedza kirasi seyakazara inogona kunge yakaoma. Kana iwe uri mutsva kubhaletlet Workout, edza chirongwa chevatangi kubva kuTracey mallet Iyo Booty Barre Beginners & Beyond.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Booty Barre Ballet ichakubatsira iwe kupisa mafuta, kuomesa nekusimbisa muviri, kurebesa mhasuru, kunatsiridza chimiro chemagaro nemakumbo.
2. Kuwedzera kune yakasarudzika "ballet" Exercise Tracy yaisanganisira cardio-nguva, saka iwe unogona kupisa yakakwira macalorie. Mukirasi yose kero yako yemoyo ichave iri munzvimbo yekudzikira uremu.
3. Iyo yakaoma iri nyore kupatsanurwa kuita zvikamu. Tarisa pamaoko, dumbu, magaro kana kudzidzisa pachirongwa cheawa imwe chete, uye shanda pane ese matambudziko nzvimbo nekukasira.
4. Kune avo vasingade kuita kurovedza dumbu paMat, Tracy mallet inopa kurovedza muviri kubva panzvimbo yakamira. Iwe uchasimbisa mhasuru uye kupisa mafuta padumbu.
5. Nechirongwa chaTracy ratidza vasikana vaviri: mumwe anoratidza iri nyore vhezheni yacho, imwe yacho yakaoma. Mune ino vhidhiyo kamera inowona angles (kusiyana nevamwe vadzidzisi) pasi peiyo iwe uchakwanisa kuona ese anodikanwa ekushandurwa.
6. Chirongwa ichi chinonyanya kufadza kune avo atova neruzivo mukusimba kwe ballet uye akagadzirira kudzidzira zvakanyanya kuoma.
7. Iyo Booty Barre Ballet - iri yakadzika kukanganisa yakaoma, inoitwa isina shangu. Zviri nyore kusvetuka Tracy ichiri kuiswa mukirasi, asi kana iwe uri protivopokazana, rovedza muviri sarudzo iri nyore usingasvetuke.
nezvayakaipira:
1. Chirongwa ichi chakakodzera chete kune avo vatova neruzivo mukudzidzira ballet.
2. Yechikamu chechitatu nechechina zvinodikanwa kuve nebhora rerabha.
3. Iyo yakaoma haifanire kuitwa vanhu nekukuvara kwetsoka nemakumbo.
Iwe hauna kumbove nenguva yekuyedza ballet Workout? Ive neshuwa yekugadzirisa kukanganisa uku uye kuisa muchirongwa chako chemuviri chirongwa cheTracy mallet. Iwe unovimbiswa kuvandudza chimiro chako, ichaita makumbo matete uye toni, uye matako akasununguka.
Ongororo pachirongwa che Iyo Booty Barre Ballet kubva kuTracey mallet:
Kune avo vanoziva chete ballet yekusimbisa muviri, tinokukurudzira kuti utarise: Ballet Body neLeah Disease.