Mukati
Unoda kudzikira huremu nekushanda munzvimbo dzine dambudziko? Ipapo tinokupa iwe matatu inoshanda mafuta kupisa chirongwa kubva kuTracey mallet, pamwe hauna kumboedza. Aya mavhidhiyo haabvi kuna Barney akateedzana, kunyangwe mune mamwe maitiro anosanganisira zvimwe zvinodikanwa zveTracy zvePilates uye ballet.
Tracey Mallett - Bikini Muviri Bootylicious (yezvidya nemagaro)
Chirongwa Tracey mallet - Bikini Muviri Bootylicious yakanyatsogadzirirwa nzvimbo dzedambudziko remuviri wezasi. Tracy inopa maviri anowirirana maekisesaizi ezvidya uye magaro kwemaminitsi makumi maviri. Kwete chete iwe unozoshanda pane toning uye nekuwedzera tsandanyama dzepasi muviri, asi iwe unozodaro kupisa mafuta emuviri uye kuveza makumbo ako. Chinjana mavhidhiyo aya nemumwe, kana kuti uzviite nguva dzose sekufunga kwako:
- Kudzidzira 1 (18 maminetsi). Izvi nguva yenguva yekurovedza muviri zvinokubatsira iwe kumhanyisa metabolism kupisa mafuta mumuviri wese uye nekunyatso shanda pazvidya zvako nemagaro. Iwe uchachinjisa plyometric (kusvetuka) kurovedza uye kusanganisa kurovedza kwemazhinji mhasuru emapoka epamusoro uye ezasi emitezo yemuviri. Iwe unozoda dumbbells.
- Kudzidzira 2 (19 maminetsi). Ichi chirongwa chakavakirwa mune yakajairwa "ballet" maitiro, ayo anodikanwa nevamwe vazhinji mune akateedzana ekudzidzisa Tracey mallet Iyo Booty Barre. Iwe uchaita zvakanyanya yemhando yepamusoro shanda kunze kurovedza zvidya nemagaro, iyo ichawedzera mhasuru uye kuita kuti dziwedzere kutetepa uye nekunaka. Zvekurovedza muviri iwe unoda chigaro, chetsoka kana imwe tsigiro, zvidhoma hazvidiwe.
Tracey Mallett - Bikini Muviri Kubviswa (kwedumbu uye kuhukura)
Ichi chirongwa chinotarisana nekuvandudza chikamu chepakati chemuviri: deredza mafuta padumbu, uchigadzira yekutsikirira yakasimbisa uye inosimbisa mhasuru dzemukati. Tracy akagadzirira iwe chiverengero chakazara cheiyo tsandanyama system. Mune akateedzana, Absolution inosanganisira maviri emaminetsi makumi maviri-ekurovedza anonyatso kuenderana. Unogona kuita vhidhiyo yega yega, uye unogona kuzviita zvakateedzana imwe mushure meimwe:
- Kudzidzira 1 (19 maminetsi). Izvi chinguva cardio-kudzidziswa, mune maekisesaizi ane dumbbells yemhasuru yakasanganiswa neiyo cardio drills (inosanganisira plyometric) yekupisa mafuta. Muchirongwa ichi mune kukoshesa chikamu chepakati chemuviri, asi basa rakaomarara rinenge riri-muviri wese. Kune maekisesaizi iwe uchazoda dumbbells.
- Kudzidzira 2 (18 maminetsi). Mune ino Workout iwe wakamirira kushanda pane kurovedza kweiyo rectus abdominis, iyo oblique mhasuru yemudumbu, yakadzika dumbu mhasuru uye kumashure mhasuru. Mukutanga kwevhidhiyo Tracy mallet inopa chidiki checioioio kukwidza kurova kwemoyo, asi mazhinji emakirasi iwe aunoita kurovedza muviri paMat yekusimbisa kwakazara kwecorset yemhasuru. Iwe zvakare unozoda dumbbells.
Cardio Barre: iwo mabhenefiti, maficha uye kushanda kwekutsvedza
Tracey Mallett - Inoshanda Yakasimba Kudzidziswa (muviri wese)
Asi kana iwe uchida kushanda pamusoro pemuviri wese uzere uye usiri kutya mupfumi unorema mutoro, saka edza chirongwa Chinoshanda Chekuita Kudzidzisa. Tracey mallet inopa kudzidziswa pamaminetsi makumi manomwe nemashanu, anogona kuputswa muzvikamu kana kuita zvizere, kana iwe uchinzwa simba rekuita inopfuura awa rimwe. Nechirongwa ichi haungogumise chete mutsindo wemhasuru, asiwo kushanda nemazvo kupisa kwemafuta. Kune makirasi zvinodikanwa kuve nemaviri mairi emadhongi.
- Kudziya-up (4 maminetsi). Warm-up warm-up kugadzirira muviri wako kumutoro.
- Yese Muviri Kupisa (30 maminetsi). Mukati medioio-simba kudzidziswa ne dumbbells kupisa mafuta uye toni mhasuru yemuviri wese. Iwe unozoita wakabatanidzwa maekisesaizi epamusoro uye ezasi muviri kusimbisa mhasuru uye kwakanyanya cardio zvikamu zvinopa kumwe kukurudzira kune muviri kupisa mafuta.
- Pasi muviri Ripped (27 maminetsi). Uku kudzidzira-kupisa mafuta nekusimbisa pane yepasi muviri. Inopa mashandiro anoita nema dumbbells uye kuonda, pamwe neeplyometric Exercises kukwidza kurova kwemoyo uye kupisa mafuta.
- Chiseled moyo (10 maminetsi). Chikamu chipfupi chemhasuru dzemudumbu uye kumashure: iwe uchaita maekisesaizi akarara kumusana kwako netambo.
- Kutonhora-pasi (Maminitsi mashanu) Relaxing kudziya-kumusoro-kutambanudza.
Yakagadzirira kurovedza muviri chirongwa neTracy mallet
Kana iwe ukaronga kuita vhidhiyo neTracy mallet, isu tinokupa iwe yakagadzirira-yakagadzirirwa kugwinya chirongwa kuti undiunze ini mune yakakura chimiro mwaka wezhizha mwaka. Aya mapurogiramu-akatsanangurwa pamusoro apa akakodzera kune chivimbo chepakati chepakati, asi vane ruzivo rwekuita vanogona kutora mavhidhiyo ega ega.
- MON: Yese Muviri Kupisa kubva kuFIT (+ kudziya-kumusoro uye sunga)
- W: Bootylicious Workout 1 uye 2 (kana imwe vhidhiyo yesarudzo yako)
- CP: Absolution Workout 1 uye 2 (kana imwe vhidhiyo yesarudzo yako)
- THU: Muviri wezasi wakabvaruka + Chiseled Core (+ kudziya-sunga uye sunga)
- FRI: Bootylicious Workout 1 uye 2 (kana imwe vhidhiyo yesarudzo yako)
- SB: Absolution Workout 1 uye 2 (kana imwe vhidhiyo yaunosarudza)
- Zuva: zuva rekuzorora
Shandura Workout yako uye uvandudze mhedzisiro kubva mukudzidziswa, uchiwedzera yako khalendari yekusimba yemhando yepamusoro vhidhiyo kubva kuTracey mallet. Deredza uremu, pisa mafuta uye bvisa nzvimbo dzedambudziko nezvirongwa zveBikini Muviri uye Inoshanda Yekusimbisa Kudzidziswa!
Onawo: 19 ballet cardio Workout kubva kuna Suzanne Bowen yekupisa mafuta.