Mukati
Kudzidziswa naTracey mallet ichave kwauri danho rakakomba kuenda mutete, patanatomy, wakanaka muviri. Zvirongwa zvake zvakavakirwa pane ballet yekusimbisa muviri, iyo yaunogona kusimudzira yako nhamba pasina vysokogornyh mitoro.
Tsananguro yekurovedza muviri kubva kuTracey mallet
Iyo Booty Barre chirongwa chakanangana nezvinhu zveiyoga, Pilates, ballet uye jimunasitikisi. Iko kusanganiswa kuchakubatsira iwe kwete chete kurasikirwa uremu uye kusimbisa mhasuru, asi zvakare kuita kuti muviri wako uve wechikadzi uye unoyevedza. Tracey mallet inopa hunyanzvi hwauchazonyatsodzidzisa muviri wako. Nekudaro, semhedzisiro iwe haugone kuputirwa maoko nemakumbo zvine mhasuru dzakasimba uye mutete uye wakanaka chimiro. Nekuda kweiyo yakaoma "ballet" yekurovedza muviri, iwe unenge uine muviri wezviroto zvako.
chirongwa muunganidzwa New muviri kubva kuThe Booty Barre chiitiko, icho chinogona kukamurwa muzvikamu zvinoverengeka:
- Kudziirwa (maminitsi mashanu). Iwe nyoro nyatsodziisa mhasuru dzako, kutambanudza majoini, kuti urege kuvakuvadza panguva yekudzidzira.
- Yemaoko (maminitsi gumi). Muchikamu chino chezviitwa zvinoratidzirwa zvemuviri wepamusoro nezviyereso zvishoma.
- Yekutanga kudzidziswa (30 maminetsi). Iwe uchaita akasiyana maputi, squats, mapapu, makumbo anosimudza zvidya zvako zvive zvishoma uye ako magaro akasimba. Kune chikamu chinoda chigaro chekutsigira.
- Zvekutsikirira (maminetsi gumi). Seti yekurovedza muviri paMat yekugadzirisa mhasuru dzemudumbu uye musana.
- Kutambanudza (maminitsi gumi). Mukupedzisa, iwe unenge uri kutambanudza uye kuzorora kwemhasuru.
Kudzidzisa Tracey mallet iri padanho rinotyisa, kumwe kurovedza kunobudirira kune imwe zvishoma pasina kukanganisa. Mutoro, kunyanya pamakumbo ake, uchaenda wakakura, saka gadzirira kupa zvese kusvika pakukwirira. Chirongwa chinotora maminetsi makumi matanhatu neshanu ezvidzidzo, iwe uchazoda chigaro, Mat, uremu (65-1. 1 kg). Iwe unodzidzira usina shangu, saka shangu dzemitambo dzinodiwa. Chinhu chakareruka sarudzo dzakadai dzinopihwa, semuenzaniso muBallet Muviri neRea Chirwere.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Bar yekudzidzira neTracey mallet iri iyo nzira kwayo yekudhonza muviri, ichiita mutete uye nenyasha, isina kunyanyisa tsananguro yemhasuru. Kubatanidza zvinhu kubva kuPilates, yoga, ballet Exercises uye isometric Exercise zvinopa hukuru kumufananidzo wako.
2. Uchavandudza nzvimbo dzese dzinonetsa: maoko, makumbo, mudumbu. Zvinoita kunge zvakapusa, iko kurovedza kunopa mutoro unoshamisa pamhasuru dzako.
3. Kwakadai kwakadzika kudzikamisa kurovedza muviri kwakakodzera kwazvo kune vanhu vane chirwere chemajoini nemakumbo, izvo zvinopesana nekukwakuka uye kumhanya kurovedza muviri.
4. Booty Barre ichakubatsira kunatsiridza mamiriro ako, kukudziridza kubatana, uye Kugadzirisa.
5. Zvemakirasi zvinongoda cheya chete, Mat nemwenje wakareruka (1-1. 5 kg). Kuita iwe unenge usina shangu, saka shangu hadzidiwe.
6. Maekisesaizi ese akaunganidzwa muchirongwa anowanikwa nyore uye anonzwisisika. Kune vanotanga, mumwe wevasikana anodzokorora zvakare nyore nadzurudzo yekurovedza muviri.
nezvayakaipira:
1. Kuti unyatsoita izvi iwe unofanirwa kuve uine yakanaka yakatambanudza uye inofamba majoini. Zvikasadaro, kuita maekisesaizi nehukuru hwakakura kwaizonetsa.
2. Kirasi inokodzera kwese hunyanzvi mazinga, asi vanotanga kuitsungirira kubva pakutanga kusvika pakupedzisira ichave yakaoma.
Mhinduro pachirongwa Tracey mallet Iyo Booty Barre:
Tsvaga mutete, wakanaka, wakanaka muviri neiyo Bare Booty. NaTracey mallet iwe kunyange pasina vysokogornyh kunetesa kudzidziswa unogona kuita chimiro chehope dzako.
Onawo ongororo yechirongwa Tracey mallet yevatangi: Iyo Booty Barre: Vanotanga & Beyond.