Yese Muviri Barre naSuzanne Bowen: gumi ballet kudzidziswa kwemuviri mutete

Suzanne Bowen ndiye munyori wezvirongwa zvakawanda zvebharnych uye vhidhiyo paPilates izvo zvinoita kuti chimiro chako chitetese uye chine toni. Tinokupa iwe 10 ballet inoshanda kubva kuSuzanne Bowen yeiyo kukwana kwemuviri wese kubva kuTotal Muviri Barre.

Inopa maekisesaizi akagadzirirwa zvakanyanya makirasi epamhepo. Pamwe havazoita kunge vakapfuma uye vakasiyana sepurogiramu Suzanne Bowen DVD, yatakanyora nezvayo pakutanga. Nekudaro, yakakura sarudzo yemakirasi (gumi akasiyana mavhidhiyo ane yakasarudzika seti yekurovedza muviri) anonyatso kubhadhara aya madiki nuances.

Ballet Workout Yese Muviri Barre isina kunetsekana uye yakavakirwa pakushanda pane kurovedza muviri kubva ku ballet uye Pilates. Kune ese mapurogiramu iwe uchazoda sachigaro, bhenji kana chero imwe rutsigiro rwemidziyo. Kune mazhinji makirasi iwe uchazoda mwenje dumbbells (0.5-1 kg), uye mumavhidhiyo maviri ekutanga anowedzera anoshandiswa iro rabha bhora.

Chinangwa chezvirongwa zvese pazasi - kudhonza muviri, kuvandudza mhasuru toni, kubvisa dambudziko nzvimbo. Kudzidziswa kunoitika mukunyarara, shandisa ese makuru masuru mapoka emuviri wepamusoro, wezasi muviri uye kuhukura. Kunze kuri muunganidzwa muviri Bharari 9, uko Suzanne Bowen aisanganisira kurovedza muviri nemoyo kupisa mafuta. Chidzidzo chega chega chinotarisana nekutambanudza.

Yese Muviri Barre: ballet gumi kurovedzwa kubva kuna Suzanne Bowen

1. Yese Muviri Barre 1 (33 miniti)

Ichi chidzidzo chehafu-awa ndizvo muenzaniso wekare wekudzidzira ballet. Kutanga, iwe unozorovedza nema dumbbells, uko panguva imwechete unoshanda wepamusoro uye wezasi muviri. Mumaminetsi gumi uchaenda kuBarnum Exercises umo iro basa hombe rinoitwa nemakumbo nemagaro. Muchikamu chino chemafambiro akasarudzika iwe uchazoda bhora rerabha, asi iwe unogona kuzviita pasina izvozvo. Ipapo Suzanne Bowen akakugadzirira iwo maekisesaizi paMat (zvakajairika uye zvinodzosera kusundira-UPS, bhasikoro kuhukura, bhiriji). Iwo ekupedzisira maminetsi mashanu akakumikidzwa kutambanudza.

midziyo: dumbbell, rabha bhora (sarudzo)

2. Yese Muviri Barre 2 (45 maminitsi)

Mune ino chirongwa yatove nerabha bhora rinoshandiswa zvakanyanya kushingaira. Iwo ekutanga maminetsi gumi neshanu iwe unoita maekisesaizi emuviri wese nebhora uye zvidhoma wakamira pamushini. Wobva waenda mune chinzvimbo pane ese mana kuita maekisesaizi ekusimbisa magaro nezvidya. Chikamu chinotevera chinoshanda pane chepamusoro muviri (maoko, mapendekete, musimboti) paMat. Iwo ekupedzisira maminetsi gumi pamberi pekutambanudza.

midziyo: dumbbell, bhora rerabha

3. Yese Muviri Barre 3 (54 maminitsi)

Sezvauri kuona, izvi ndizvo yakareba ballet kudzidziswa. Inotanga nechikamu chemaminitsi gumi pamaoko nemapfudzi: kusiyana nemamwe software, ibasa rakasarudzika pamhasuru dzakanangwa. Suzanne Bowen anobva aenderera mberi nekurovedza zvidya nemagaro: mapapu, maputi, squats. Hafu yechipiri yechirongwa inoitika paMat apo iwe unonyatso shanda mapoka ese emhasuru: makumbo anosimudza magluti, pushups, mapuranga, bhiriji. Iwo ekupedzisira maminetsi gumi echirongwa, murairidzi anobhadhara zvakakwana kutambanudza.

midziyo: dumbbells

4. Yese Muviri Barre 4 (28 maminitsi)

Suzanne Bowen anoti iyi ballet inodzidziswa inosanganisira kushanda kwese mhasuru kubva kumusoro kusvika kutsoka. Iwe unozotanga nemitambo yekumakumbo paBarre, vakatsaurira iwo gumi nemashanu maminetsi echikamu. Ipapo Suzanne anoenda kumitambo yekurovedza maoko, mapfudzi uye kuhukura, kunoitwa paMati. Iwo ekupedzisira maminetsi matatu akatsaurwa kutambanudza.

Inventory: hazvidiwe

5. Yese Muviri Barre 5 (47 maminetsi: 30 maminetsi kurovedza + maminetsi makumi maviri ekutambanudza)

Iwe unozotanga iyi ballet Workout kubva kuna Suzanne Bowen yekurovedza muviri paMat kuhukura, ivo vanozove vakatsaurirwa iwo ekutanga maminetsi gumi echirongwa. Ipapo iwe unofanirwa kuita maekisesaizi nema dumbbells, ayo inogonesa panguva imwe chete iyo yepamusoro uye yepasi muviri, kusanganisira squats uye kusimudza kwemakumbo. Suzanne anozopfuurira zvishoma nezvishoma kunorovedza muviri wepasi pasina mabhero. Maminetsi ekupedzisira usati watambanudza, iwe dzokera kuzviitwa pasi. Chikamu chemaminitsi makumi maviri pakutambanudza chinogona kuitwa wega kana mushure mechirongwa chemaminetsi makumi matatu.

midziyo: dumbbells

6. Yese Muviri Barre 6 (52 maminitsi)

Another refu ballet kudzidziswa kubva pane dzino, zvinotora maminetsi makumi mashanu nemaviri. Mune chimiro chayo chiri padyo nezvirongwa kubva kuBarreAmped naSuzanne Bowen. Iwe unozotanga chidzidzo nechidimbu chidimbu chemaoko nemapfudzi nema dumbbells. Wobva watanga kurovedza muviri kwemuzasi muviri unosanganisira squats uye kusimudza makumbo. Muchikamu chepiri unozorovedza paMati, kunyanya pakusimbisa muviri wepamusoro. Iwo ekupedzisira maminetsi manomwe anoitirwa kutambanudza.

midziyo: dumbbells

7. Yese Muviri Barre 7 (20 maminitsi)

Iyi pfupi-yemaminetsi makumi maviri-ekurovedza muviri inogona kutove iri mukwanisi mukuru kuchirongwa chako chikuru. Chidzidzo yakamira zvizere, iwe ucharovedza nema dumbbells, ayo anovhurwa panguva imwechete iyo yepamusoro neyezasi muviri. Kune akawanda maekisesaizi iwe unodawo pfungwa yekuyera. Iwo maekisesaizi ari padzimba dzisina kupihwa, asi kuitiswa kwakawanda kwekufamba uye saka anotanga kushanda. Iwo ekupedzisira maminetsi mashanu akakumikidzwa kutambanudza. Muchirongwa ichi, chigaro (muchina) hachidiwe!

midziyo: dumbbells

8. Yese Muviri Barre 8 (30 maminitsi)

Iyi ballet Workout ine simba uye yakakwira mwero wekuwedzera koriori kupisa. Kuwedzera kwekumhanya kwezvidzidzo kunowanikwa kuburikidza nekuchinja kwakawanda kwechinzvimbo: kubva pakamira kuenda pane yakatwasuka. Muhafu yekutanga iwe unoshandisa akawanda plie-squats uye akamira maekisesaizi pamakumbo mana pamakumbo nemagaro paMat. Muhafu yepiri iwe wakamirira yakasimba tambo, uchimonyanisa kuhukura uye yakatwasuka kumhanya. Kudzidziswa kwacho kunopera nepfupi.

Inventory: hazvidiwe

9. Yese Muviri Barre 9 (27 maminitsi)

Chirongwa ichi inosanganisira nguva dze Cardio, saka, kunyanya kukumbira kune avo vanoda kupisa mafuta munzvimbo dzine dambudziko. Chikamu chakakura cheiyi ballet Workout inoitirwa kurovedza muviri wepasi muviri. Uye chete mune yekupedzisira-maminetsi mashanu Suzanne Bowen akabatanidza mamwe maekisesaizi ane dumbbells emaoko nemapfudzi. Chirongwa chetsika chinoguma nepfupi inonakidza kutambanudza.

midziyo: dumbbells

10. Yese Muviri Barre Fusion (24 maminetsi)

Imwe pfupi ballet muviri kurovedza muviri kubva kuna Suzanne Bowen. Chinhu cheiyo chirongwa ndechekuti yakamira zvizere. Iwe unozorovedza nema dumbbells, uye mazhinji ekurovedza muviri haabatanidze kushanda pamwe chete kwepamusoro uye nepasi pemuviri. Tsandanyama dzepanyama dzinoshandiswa chete nenzira isina kunanga. Iko Workout kunopera nekfupi-maminetsi mashanu kutambanudza

midziyo: dumbbells

Zvirongwa zvese zvakada kufanana, mushure mezviitwa zvese zvinoshandiswa zvakanyanya zvakafanana. Nekudaro, seti yekushandurwa, kurongeka kwavo uye nguva yevhidhiyo ichiita yega ballet Yese Muviri Barre Workout kubva kuna Suzanne Bowen yakasarudzika. Edza ivo vese uye uve nechokwadi chekugovana yako mhinduro pane yedu saiti!

Verenga zvakare: Yepamusoro yakanakisa ballet Workout yemuviri wakanaka uye une nyasha