Mukati
Mudzidzisi ane mukurumbira pasi rese Suzanne Bowen akagadzira akateedzana ezvidzidzo zvinoenderana nezvinhu zvePilates, yoga, kutamba uye ballet. Kuburikidza nenzira dzayo iwe unozokwanisa kuwana yakanaka chimiro uye mutete chimiro.
Tsananguro yehurongwa Suzanne Bowen
Kana iwe uchitsvaga chinyararire chiitiko chisina kuputika mutoro, saka edza chirongwa ichi naSuzanne: Classic Barre Amped. Kudzidziswa mumhando ye ballet kwakagadzirwa kugadzirisa nzvimbo dzedambudziko nekuvandudza mhando yemuviri wako. Iwe unozotungamira kune toni mhasuru dzemusoro wepamusoro uye wezasi wekudhinda, mapendekete uye kumashure, biceps uye triceps. Asi kunyatsotarisirwa kuchapihwa kune kuumbwa kwetete zvidya uye magaro: iwe uchabvisa kutasva breeches cellulite pazvidya uye flabby butt. Ballet plie ichaita kuti makumbo ako ave akakwana.
Kudzidzira Suzanne Bowen uye inotora maminetsi makumi manomwe uye ine zvikamu zvinoverengeka:
- Dziisa (3 maminetsi): kudziya-kumusoro kudziya-kumusoro, kutambanudza tsandanyama nemajoini.
- Kurema Kwezviedza (Maminetsi masere): seti yemitambo ine uremu hwakareruka hwemapfudzi nemaoko.
- Basa reChidya (13 maminetsi): kurovedza muviri kwehudyu uye magaro nerutsigiro muchimiro chechigaro.
- Chigaro Chebasa (18 maminetsi): kuenderera mberi kushanda pachikamu chezasi chemuviri.
- Mat Basa (Maminitsi gumi nemashanu): iyo yakaoma yemhasuru dzese dzemuviri, inoitwa paMat.
- Stretch (Gumi nemaviri maminitsi): kutambanudza kwekupedzisira kwemhasuru.
Iwe unogona kuita iyo yakaoma yakazara seyakazara, uye iwe unogona chete kusarudza yega zvikamu. Pamwe chete naSuzanne chirongwa ichi chinoratidza vasikana vaviri, uye mumwe wavo inoratidza yakareruka nadzurudzo yekurovedza muviri. Izvi zvinokubatsira iwe kugadzirisa mutoro. Muzhinji, iko kudzidziswa kwakakodzera kune vanhu vane yekutanga uye sekondari kudzidziswa. Yepamberi zvakare yakakodzera kuteedzera kune yakafanana chirongwa chekukwirira kuomarara: Iyo Booty Barre - inoshanda ballet chirongwa neTracey mallet
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Chirongwa Suzanne Bowen, iwe unozodzikira uremu, gadzirisa fomu rako uye woita kuti muviri wako ugare uye mutete.
2. Uku kurovedza kunosanganisira kushanda pane imwe yenzvimbo dzinonetsa semaoko, dumbu nemakumbo. Kunyanya anoshanda macallet makirasi yezve magaro uye kubvisa bhurumu pazvidyaizvo zvinonetsa vasikana vazhinji.
3. Inokodzera yekutanga uye yepakati nhanho. Suzanne akagadzirira iwe yakapusa uye yakanyanya kunetsa shanduko yechiitwa, kuti iwe ugone kugadzirisa mutoro panguva yechidzidzo.
4. Chirongwa chakakamurwa muzvikamu zvakati wandei. Unogona kuita nezve vhidhiyo (70 maminetsi) uye sarudza anonyanya kubatsira zvikamu.
5. Ndicho yakaderera rova mutoro, saka kirasi yakachengeteka kune vanhu vasina kusimba majoini uye kukuvara kwetsoka.
6. Zvemakirasi zvinongoda chete maviri emadhivhuru uye chigaro.
nezvayakaipira:
1. Mapurogiramu akadaro haanyanyo shanda pakurasikirwa nehuremu pane echinyakare aerobic-kusimbisa-kudzidzisa. Nebarlet Workout iwe uchazoda imwe nguva yekudzora huremu.
Mhinduro pachirongwa kubva kuClassic Barre Amped Suzanne Bowen:
Suzanne Bowen akagadzira tsika yemhando yepamusoro yekuumbwa kwemuviri mutete pasina nzvimbo dzine dambudziko. Chirongwa chichava chikomborero chaicho kune avo kutsvaga makirasi erunyararo pasina vysokogornyh mitoro.
Onawo: Ballet Muviri neRea Chirwere: gadzira rakatsetseka uye rakatetepa muviri.