Ballet Workout: yakagadzirira fitness chirongwa yekutanga, yepakati nepamberi nhanho

Mumwe wevaverengi vedu akandikumbira kuti ndimubatsire kuronga ballet kudzidziswa kwevanotanga. Rangarira kuti isu tiri kutaura pamusoro pezvirongwa zvakavakirwa pane zvinhu zve ballet, yoga uye Pilates. Vakawana mukurumbira wepamusoro nekuda kwekushanda kwayo uye kuchengetedzeka.

Tinokupa iwe kuti uzive nezve chirongwa chemuviri ballet kudzidziswa kwekutanga, wepakati, uye epamberi mazinga. Iwe unogona kutevera yakagadzirira-yakagadzirwa chidzidzo chirongwa. Kana, zvichibva pamubatanidzwa wezvirongwa kuti ugadzire wega chirongwa chekudzidzisa.

Verenga zvimwe nezve kubhoti ballet, mashandisiro avo uye kugona kwavo, pamwe neruzivo nezve anozivikanwa mapurogiramu verenga chinyorwa: Wepamusoro akanyanya ballet Workout yemuviri wakanaka uye wakanaka.

Ita ballet Workout yakagadzirira chirongwa chemuviri

1. Fitness chirongwa chevatangi

Kana iwe uchangotanga kuita kugwinya, zvakanakisa kusarudza kudzidzisa chikamu chepuraimari. Iwe unogona kusarudza chirongwa ichi futi mune izvo kesi, kana usati wambove uine ballet kudzidziswa. Kune vanotanga isu tinokurudzira kufunga nezve anotevera zvirongwa:

1. Booty Barre: Vanotanga & Kupfuura neTracey mallet - yakanaka kune vanotanga. Nhanho nyoro uye shoma nhamba yekudzokorora. Pakutanga, pane kuraira kushoma pane iwo maitiro eanofamba.

2. Kubva kuClassic Barre Amped Suzanne Bowen inosanganisira akati wandei zvikamu zvezvinetso zvakasiyana nzvimbo. Zvese zvinotora 70 maminetsi, asi iwe unogona kuchinjisa zvimwe zvezvikamu kuti uite mune isingasviki awa.

3. Ballet Muviri: Muviri wese neLeah Disease - inoumbwa nematatu akazvimiririra kurovedza muviri wezasi kusvika kumusoro uye padumbu. Chikamu chimwe nechimwe chinotora maminetsi makumi maviri.

Zvichienderana nekuwanikwa kwenguva isu tinokupa iwe maviri akagadzirira-akagwinya mapurogiramu echimiro evatangi.

Kune avo vanogona kutora kubva pamaminitsi makumi mana kusvika paawa rimwe pazuva:

  • MON: Muviri weBallet Muviri Wese: Wepamusoro Muviri + Wakadzikaer muviri + kudziya uye kutambanudza (50 maminitsi)
  • W: Classic Barre Yakapetwa: kwete Basa reChidya (60 maminitsi)
  • CP: Iyo Booty Barre Vakatanga & Beyond (50 maminetsi)
  • THU: Yese Muviri Ballet Muviri: Pasi Muviri * + Core Workout + dziisa uye tatamuka (50 maminitsi)
  • FRI: Classic Barre Yakapetwa: kwete Chigaro Chebasa (50 maminitsi)
  • SB: Booty Barre Beginners & Beyond (50 maminetsi)
  • Zuva: zuva rekuzorora

* Muchirongwa chedu chekusimbisa muviri Muviri wezasi wakadzokororwa kaviri. Kana iwe uine nzvimbo yedambudziko, maoko kana dumbu, kutora kudzokorora Upper Muviri kana Core Workout saizvozvo.

Kune avo vanogona kuita 20-30 maminetsi pazuva:

  • MON: Muviri weBallet Muviri Wese: Wepamusoro Muviri + kudziya-kumusoro uye kutambanudza (30 maminitsi)
  • W: Classic Barre Yakapetwa: hafu yekutanga (30 maminitsi)
  • CP: Iyo Booty Barre Vanotanga & Beyond: chikamu chikuru chete (30 maminitsi)
  • THU: Yese Muviri Ballet Muviri: moyo Ita kuti zviite + kudziya uye kutambanuka (30 maminitsi)
  • FRI: Classic Barre Yakapetwa: hafu yepiri (30 maminitsi)
  • SB: Muviri weBallet Muviri Wese: Pasi muviri + kudziya uye kutambanudza (30 maminitsi)
  • Zuva: zuva rekuzorora

2. Fitness plan yemukati wepakati

Mushure memwedzi yekudzidzira chirongwa chevatangi, iwe unogona kuenda zvakachengeteka kune yepakati tier. Zvakare, iwe unogona kutanga naye, kana iwe uine chokwadi chekuti yekutanga nhanho iwe haugone kupa yaunoda mutoro. Chirongwa chekudzidziswa kwepakati-chikamu chinosanganisira zvirongwa zvinotevera:

1. Cardio Fat Burn kubva kuna Suzanny Bowen - chirongwa ichi chakanangana nekuitwa kweye ballet kurovedza pane aerobic kumhanya. Zvakare zvikamu zvekuveza muviri. Zvese zvinotora kwemaminetsi makumi manomwe neshanu, asi isu tinokurudzira kuchinjanisa pakati pezvikamu zveCardio Sculpt neCardio Core.

2. Iyo Booty Barre: Yakazara Nyowani Muviri une Tracey mallet - awa yekudzidzira chikamu umo mutoro mukuru uri muchiuno nemagaro. Asi zvemaoko nedumbu zvakagadzirirawo kurovedza muviri. Inotora inenge awa.

3. Lean Cardio naTracy mallet - chirongwa ichi chine maviri-maminetsi makumi maviri nemashanu ekurovedza. Kutanga, yakaderera maitiro aerobic kurovedza muviri. Yechipiri mashandiro anoita.

Kune avo vanoda kuita mumaminitsi makumi mashanu-50:

  • MON: Cardio Mafuta Kupisa pasina Cardio Sculpt (60 maminitsi)
  • W: Iyo Booty Barre Yese Muviri Mutsva (60 maminetsi)
  • WED: Cardio Lean (50 maminetsi)
  • THU: Cardio Fat Kupisa isina Cardio Core (60 maminitsi)
  • PT: Iyo Booty Barre Yese Muviri Mutsva (60 maminetsi)
  • SAT: Cardio Lean (50 maminetsi)
  • Zuva: zuva rekuzorora

Kune avo vanogona kuita 30-40 maminetsi, isu tinosarudza zvikamu zvega muchirongwa:

  • MON: Cardio Mafuta Kupisa: kwekupedzisira Cardio mafuta Burn + kudziya uye kutambanudza (40 maminitsi)
  • W: Iyo Booty Barre Yakazara Mutsva Muviri: yezve maoko uye pinda + kudziya uye kutambanudza (35 maminitsi)
  • WED: Cardio Akasendama: Sleek Panyama (25 maminitsi)
  • THU: Cardio Fat Kupisa: Cardio Sculpt + Core Cardio + dziisa uye kutambanudza (40 maminitsi)
  • PT: Iyo Booty Barre Yese Muviri Mutsva: kudzidziswa kwekutanga + kudziya uye kutambanudza (35 maminitsi)
  • SAT: Cardio Mutete: Mutete Muviri Kupisa (25 maminitsi)
  • Zuva: zuva rekuzorora

3. Fitness chirongwa chemberi chikamu

Kana iwe watove wagona iyo yepakati nhanho uye wagadzirira kuramba uchivandudza, isu tinokupa iwe sarudzo kune epamberi mudzidzi. Muchirongwa chemberi chinosanganisira zvirongwa zvinotevera:

1. Iyo Booty Barre Plus Abs & Arms Tracey mallet - chirongwa chakafanana cheBooty Barre, sezvatakaona pamusoro, asi padanho repamberi.

2. Ballet Muviri: Shinda Leah Chirwere - zvakare, dzokera kuna Leah, asi edza zvakanyanya kuomarara kurovedza. Ivo zvakare vakapatsanurwa kuita zvikamu zvitatu: wepamusoro muviri, wezasi muviri, dumbu. Asi imwe neimwe yatora maminetsi makumi mana.

3. Cardio Melt Tracey mallet - chirongwa chakafanana muchimiro uye nekugutsikana neCardio Lean. Asi zvakati omei. Zvakare ine maviri ekurovedza muviri pa25 maminetsi.

Kune avo vari kuda kuita 1 awa uye nekuwedzera:

  • PN: Thread Ballet Muviri: Upper muviri + Pasi muviri (80 maminitsi)
  • W: Cardio Melt (50 maminetsi)
  • CP: Iyo Booty Barre Plus Abs & Arms (80 maminetsi)
  • THU: Thread Ballet Muviri: Core Workout + Yezasi Muviri * (80 maminitsi)
  • FRI: Cardio Melt (50 maminetsi)
  • SB: Iyo Booty Barre Plus Abs & Arms (80 maminetsi)
  • Zuva: zuva rekuzorora

* Sezvo padanho rekutanga isu takaisa muhurongwa, Muviri wezasi kaviri. Kana iwe uine nzvimbo yedambudziko, maoko kana dumbu, kutora kudzokorora Upper Muviri kana Core Workout saizvozvo.

Kune avo vari kuda kuita isingasviki maminetsi makumi mana nemashanu:

  • PN: Thread Ballet Muviri: Upper muviri (40 maminitsi)
  • W: Cardio Inyauka: Nguva Mafuta Kupisa (25 maminitsi)
  • SR: Thread Ballet Muviri: Muviri wezasi (40 maminitsi)
  • THU: Iyo Booty Barre Plus Abs & Arms: chete nechisimba Pazvibato zvechizarira & abs + kudziya uye kutambanudza (45 maminitsi)
  • FRI: Cardio Inyauka: Muviri Wese Wetoni (25 maminitsi)
  • SB: Thread Ballet Muviri: Core Workout (40 maminitsi)
  • Zuva: zuva rekuzorora

Sezvo iwe uchiziva, izvi ndizvo chete chirongwa chekuedza, iyo iwe yaunogona kuchinjika kuti ienderane nezvavanoda uye kugona. Ndinovimba iyo mhinduro yakapera ichakubatsira iwe kukwidziridza kudzidziswa kwako. Kana iwe uine chero mazano ezve maitiro ekuvandudza kana kushandura chirongwa chakatsanangurwa che ballet kudzidziswa, tiudze isu mune zvakataurwa.

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