Mukati
Kana iwe uchitoziva nezveTracey mallet, iwe unogona kunge uchiziva nezve iyo kunyatsoshanda kwemakosi ayo akasimba. Imwe yemapurogiramu akaomesesa emudzidzisi ane mukurumbira we Iyo Booty Barre Plus Abs & Arms ichakubatsira iwe kuwana muviri wakanaka munguva pfupi.
Tsananguro yechirongwa Tracey mallet Iyo Booty Barre Plus Abs & Arms
Workout Tracy mallet inomiririra yakanaka musanganiswa wezvinhu kubva kuPilates, yoga, ballet uye kutamba. Maitiro ake emakirasi-maitiro Fusion inokutendera kuti ugadzire mutete mutumbi usina simba rakaomarara uye kurovedza muviri kweaerobic. Tracy akaburitsa akateedzana anonzi "barryh" ekudzidzira kudzikisira uremu. Uye Iyo Booty Barre Plus Abs & Arms yakave chimwe chezvirongwa zvakaomesesa asi zvemhando yepamusoro, iyo yauchakwanisa kuveza yakanaka chimiro.
Iyo yakaoma inosanganisira zvikamu zvinayakaparadzaniswa zvinoenderana nemutoro pane chimwe chikamu chemuviri:
- Fusion Warm-Up (7 maminetsi). Kudziisa kudziya muviri, izvo zvinofanirwa nguva dzose tanga kurovedza muviri, zvisinei nechikamu chawakasarudzira kudzidziswa.
- Mhondi Maoko (14 maminetsi). Exerca mhasuru dzemaoko nemapfudzi nehuremu uremu 1-1. 5 kg. Panguva imwechete nekusimbiswa kwemaoko iwe unoshanda pamhasuru dzemudumbu nemakumbo.
- Booty Barre & Abs (34 maminetsi). Iyo yakaoma yekurovedza yakavakirwa pachigaro chegumbo mhasuru uye yekudhinda. Lunges, squats uye makumbo anosimudza anochinjika ane simba nguva dzekupisa mafuta. Kudzidziswa kweBarna kunonyanya kubatsira kumatako uye kubvisa mabhureki pazvidya.
- Core Dambudziko & Kudzikamisa Kutambanudza (24 maminetsi). Shanda pane corset mhasuru uye kutambanudza. Iyo yakaoma inomhanya paMat, iwe uchazoda mwenje dumbbells.
Kune zvidzidzo naTracey mallet iwe unozoda a Mat, peya yechiedza dumbbells uye chigaro. Zvakare mumaminetsi mashanu ekupedzisira echikamu chechitatu, Tracy anoshandisa bhora rerabha. Iwe unogona kuita pasina iyo, asi iyo inowedzera kushanda kana uchishanda pamhasuru dzemakumbo. Iwe unogona kupedzisa zvikamu zvese mumutsara kana kuzvipatsanura nemazuva evhiki. Zvese zviitwa zverudzi urwu Iyo Booty Barre Plus Abs & Arms ndiyo yakanyanya kuoma, saka kana iwe usina ruzivo rwakakura rwemitambo, edza kutanga neyechokwadi Tracey mallet: Iyo Booty Barre yevatangi.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa ichi chinosanganisira kushanda mapoka emhasuru ese: maoko, dumbu, magaro, zvidya nemhuru. Hapana nzvimbo yedambudziko isingazosara isina hanya, iwe unobata nyama dzakadzika kwazvo mumuviri wako.
2. Kunyangwe chokwadi chekuti hwaro hwezvinhu zvakaomarara kubva ku ballet, chirongwa ichi chinoitika munzvimbo inesimba kwazvo. Izvi zvinokutendera iwe kupisa akawedzera macalorie pese paunenge uchirovedza muviri uye kubvisa akawanda mafuta. Zvichienderana nesimba rako unogona kupisa mazana mana kusvika mazana mashanu macalorie.
3. Kudzidziswa kwaBarnie kunosanganisira kugadzirwa kwetsvarakadenga yemhasuru isina pumped quadriceps, maoko, nemapfudzi. Iwe unozogona kuwana kuwirirana uye sonority.
4. Zvizhinji zvekurovedza muviri zvinoshandiswa Tracey mallet, inosanganisira masuru akati wandei panguva imwe chete. Kusanganisira iko kudzidzisa Booty Barre Plus Abs & Arms ndizvo inoshanda zvinoshamisa uye zvemhando yepamusoro.
5. Iyo yakaoma inopatsanurwa kuita makirasi maererano nezvakatsanangurwa mapoka emhasuru, kuti iwe ugone kusanganisa kurovedza uri wega.
6. Workout yakachengeteka pamabvi ako, iwe unogona kuita kumba kunyange usina shangu. Icho chakanakira mukana pamberi pevavakidzani vasina zororo.
nezvayakaipira:
1. Iyi purogiramu haina kukodzera kune vanotanga, yakagadzirirwa mudzidzi wepamberi. Kune iwo akapfava iwe unogona zvakare kuteerera kune chirongwa Tracey mallet: Yakazara Nyowani Mutumbi.
Ongororo pachirongwa cheThe Booty Barre Plus Abs & Arms:
Chirongwa Tracey mallet Iyo Booty Barre Plus Abs & Arms - imwe yeakanyanya kuomarara, asi anoshanda masisitimu ekuderedza uremu. Kudzidziswa kwaBarnie kwete chete kuchaita kuti makumbo ako ave mashoma uye akanaka, asiwo inotungamira muviri wese muhukuru fomu.
Onawo chirongwa chekuongorora Ballet Muviri neRea Zvirwere.