Mukati
Tracy Anderson ave chidhori chemamiriyoni chake hunyanzvi uye hunoshanda nzira yekusimba. Anoramba kudzidziswa zvechivanhu zvechinyakare uye anoti chirongwa chake chinokubatsira kuwana mutete mutete usina mhasuru dziri pachena pamaoko ake nemakumbo.
Saka wafunga kuyedza kubata naTracy uye unoshamisika kuti wotangira papi kwekutanga. Tinokupa iwe sarudzo yemapurogiramu akanakisa Tracy Anderson kune vanotanga zvakare gadziriro yakagadzirirwa kugwinya yekurovedza muviri nguva dzose. Pane zvinongedzo, iwe unozokwanisa kuenda kune yakadzama tsananguro yechirongwa chega chega.
Workout naTracy Anderson kune vanotanga
1. Mat Workout Kune Vanotanga
ichi inoshanda yakaoma inoumbwa nemaminetsi makumi maviri neshanu ekurovedza pamwe nekufambira mberi kunetsekana mazinga. Iwe unenge uchishanda pane chivezwa chemuviri, uchigadzira toni uye taut maoko, zvidya, magaro uye dumbu. Chikamu chechiitwa chinoitika paMat. Kune maekisesaizi iwe unozoda dumbbells uye chigaro.
Verenga zvakawanda nezve Mat Workout YeVatangi ..
2. Cardio Kutamba Kwevatanga
Aerobic kurovedza muviri inodiwa pakupisa macalorie nemafuta. Ndokusaka Tracy Anderson akagadzira iyo cardio workout kune vanotanga. Iyo yakaoma ine ina gumi nemashanu-maminetsi ekurovedza, senge mune yapfuura kesi, neinofambira mberi kuoma. Aerobics yakavakirwa pane yakapusa mafambiro ekufambisa.
Verenga zvimwe nezve Cardio Dhanzi Kune Vanotanga ..
3. Nzira yeVatangi
Ichi chirongwa, Tracy inosanganisira maviri-maminetsi makumi matatu ekurovedza muvirizvinowirirana zvakakwana. Muchidzidzo chekutanga, iwe uchave musanganiswa weiyo classic aerobics uye inoshanda maekisesaizi. Muchiitiko chechipiri iwe uchashanda mukuvandudza kumusoro uye kwepasi muviri
Verenga zvimwe nezve Iyo Nzira yeVatangi ..
Muenzaniso chirongwa chekudzidza naTracy Anderson kune vanotanga
Iwe unogona kusarudza kubatanidza akasiyana ekurovedza kuti ukurumidze kuunza muviri wako mune yakakwana fomu. Tinokupa iwe sarudzo dzinoverengeka dzehurongwa hwekusimba naTracy Anderson kune vanotanga.
1. Kana iwe uchida kuita 15-25 maminetsi pazuva, wozoedza kusanganisa kunotevera: katatu pavhiki uye kuita muCardio Dance Yevatanga, uye katatu pavhiki kuMat Workout YeVatangi. Kusiyanisa aerobic uye uremu kudzidzisa iwe unogona kupisa mafuta uye kuita mafomu ako akanaka uye kutendeuka.
2. Kana ukaronga kuita 30-40 maminetsi pazuva, zvinokwanisika kuyedza musiyano wakadai:
3. Kana iwe uchida kuita 45-60 maminetsi pazuva, edza uyu mubatanidzwa:
Kana izvo zvirongwa zvakakamurwa kuita nhanho, iwe unoita imwe nhanho kweanenge mavhiki maviri.
Metamorphosis: yekudzidzira kwese kwese
Imwe sarudzo hombe yekutangira vatangi veTracy Anderson, iyo yakaoma "Metamorphosis." Chinhu chayo chikuru ndechekuti kurovedzwa kunovakwa zvinoenderana nemhando yemuviri wako. Tracy anopatsanura vanhu vasipo, omnicentric, hypantria uye glucocentric zvinoenderana nemahunhu emunhu. Uye kune yega yega mufananidzo mhando murairidzi akagadzira yake yakasarudzika seti yekudzidzira.
"Metamorphosis" inoverengwa kwegore rese: iwe unotanga naTracy Anderson wekutanga nhanho uye zvishoma nezvishoma zvinowedzera kuoma kwemakirasi. Chirongwa ichi chinosanganisira cardio uye simba rekudzidzisa iwe raunofanira kuchinjanisa pakati pavo. Verenga zvakawanda nezve yakaoma "Metamorphosis", kubva kwaunogona kutanga kuita Tracy Anderson kuverenga zvinyorwa zvinotevera:
- "Metamorphoses" yehupcentric
- "Metamorphoses" yeOnnicentric
- "Metamorphoses" yeAbcentric uye Glutecentric
Sezvauri kuona, Tracy Anderson vese vakapihwa uye vakagadzira akasiyana siyana mapurogiramu evatangi. Iwe unozopedzisira wave kubatanidzwa mumakirasi uye kudzidzira pasina kumanikidza mitoro. Iwe unogona kushandura zvakataurwa zvirongwa zvemuviri uye kuvaita vakasununguka kwauri.