rudo 's low impact chinyararire kudzidzira nekuita maekisesaizi emhasuru dzakadzika? Wobva waedza chirongwa ichi kubva kuna Tracey mallet, anozivikanwa nyanzvi mukugadzira vhidhiyo paPilates.
Isu tinopa iwe kutarisisa 2 kudzidziswa munzira yePilates iyo ichakubatsira iwe kusimbisa nzvimbo dzedambudziko, kusimbisa mhasuru, kuwedzera kufamba kwekubatana uye nekuvandudza mhando yemuviri. Chirongwa iri nyore mutoro, asi zvakasiyana kwazvo uye hazvinetsi. Iwe uchave uine yakanaka nguva uye uchavandudza yako chimiro.
Tracey Mallet - Pilates Super Sculpt
Muchirongwa ichi iwe uchazoda diki bouncy bhora, dhayamita makumi maviri masendimita Saka bhora rinenge rakaenzana rinotsiva zvinodhura zvekushandisa zvekudzidzisa zvePilates, inovimbisa kuitiswa kwakakodzera kwekurovedza muviri uye nekupa imwe mutoro kumhasuru. Bhora rinobatsirawo kunyatso kuratidza mafambiro uye kuona nzvimbo chaiyo yemuviri.
Chirongwa Pilates Super Sculpt inotora 1 awa, inoitika chose pasi, uye ine zvikamu zvinoverengeka ~ maminetsi gumi:
- Dziisa (dziisa). Iyo inodziya inodziya pasi pasi yemuviri wese.
- abs Series (dumbu). Maekisesaizi edumbu ari kumashure uye anosanganisira anosimudza makumbo uye trunk nebhora.
- Oblique uye Mabhanzi Sculpt (matako uye oblique). Maekisesaizi anoitwa akarara nedivi rako uye anokubatsira kushanda kumagaro nemumativi.
- Makumbo uye Gumbo Kutsva (makumbo nehudyu). Iwe uchaita makumbo ekusimudza akarara nemusana.
- Yese Muviri Dambudziko (muviri wese). Muchikamu chino, iwe unoona mutsauko weSuperman, pushups, chikepe.
- Kubvuma sanduko (kutambanudza). Kutambanudza kwakanaka kwemuviri wese.
Iyo yakaoma yakagadzirirwa iyo yepakati nhanho, asi Tracy mallet yakagadzirira huwandu hushoma hwekudzokorora pachiitiko chega chega, saka chirongwa ichi chinokwanisika kunyangwe kune vanotanga. Kudzidziswa kwaitwa pakumhanya zvishoma zvishoma. Mutoro wakanaka unenge uine dumbu, magaro, zvidya - ndiyo inonyanya kunetsa nzvimbo vasikana. Pamusoro pekuvandudza maumbirwo, iwe unozoshanda pakugadzirisa mamiriro uye kusununguka kubva pakurwadziwa kumashure uye kurwadziwa kwakadzika kumashure.
Kuongororwa kwe18 pfupi kudzidziswa neTracey mallet pane youtube yenzvimbo dzedambudziko
Tracey mallet - Rasa iro Belly Flab
Kurasikirwa neBelly Flab hakugone kunzi kune maPirate mune ayo akachena chimiro, asi Tracy mallet yakaverengerwa muchirongwa chezviitwa zveakadaro kurongeka. Kurovedza kwakagadzirirwa kushanda mhasuru dzepakati nemuviri wepasi. Uchishandisa zviitwa zvekurovedza muviri, iwe unozogadzira zvakadzika mudumbu, kubvisa sagging uye cellulite pazvidya nemagaro. Chirongwa yakakwana kune vanaamai vadikivanoda kupora mushure mekusununguka.
Kuti upedze chirongwa ichi mune zvimwe zvikamu ungangoda bhora, dumbbell uye elastic band. Chirongwa chakakamurwa kuita Zvikamu zvishanu zvemaminitsi gumi (+ mirairo yezviitwa).
- Chikamu Chekutanga: Abdominals. Rovedza muviri wedumbu neyakavharwa bhendi uye bhora.
- Phase Poshi: garo Blasters. Workout yezvidya uye magaro ane elastic band.
- Phase Piri: Matumbu. Exercise yedumbu c yebhora.
- Phase Piri: garo Blasters. Workout yezvidya uye magaro nechair uye elastic band.
- Yakaoma Dombo Abs Maminitsi gumi. Exercise yemudumbu ine dumbbell.
- Instructional chidobi: kurairirwa kwekugadziriswa kwakakodzera kwemaitiro emhasuru yemudumbu.
Iwe unogona kuita zvese zviitwa zvizere - zvinokutora iwe zvishoma kudarika maminetsi makumi mashanu. Kana kutora chikamu chakaparadzaniswa nenzvimbo dzedambudziko kana zvichienderana nekuwanikwa kweiyo hesera. Chirongwa ichi chakakodzera kunyangwe kune anotanga kudzidziswa nhanho
Onawo: 19 ballet cardio Workout kubva kuna Suzanne Bowen yekupisa mafuta.