Suzanne Bowen ndi m'modzi mwa odziwika kwambiri makochi otchuka mapulogalamu a ballet. Ngati Leah Matenda amaonedwa ngati trendsetter kwa thupi ballet, Suzanne Bowen, mukhoza kuitana munthu amene akusuntha mbali imeneyi kwa anthu ambiri. Imapereka mapulogalamu osiyanasiyana a barnych omwe angasangalatse onse oyamba komanso ophunzira odziwa zambiri.
Lero tikambirana zolimbitsa thupi za Suzanne Bowen bodysuit-ballet, zomwe zingakuthandizeni kuti musamangopanga minofu yayitali, komanso kuwotcha mafuta. Maphunziro amachepa ndipo amatengera masewera olimbitsa thupi kuchokera ku Pilates, ballet komanso kulimba kwachikhalidwe. M'mavidiyo ena mumakumana ndi kudumpha kopepuka, koma mwachizoloŵezi, cardio - katunduyo amapindula chifukwa cha kubwerezabwereza kwa masewera olimbitsa thupi.
Inventory, zomwe mukufunikira pamasewera awa:
- Ma Dumbbells (kulemera kwake, pafupifupi 0.5-2 kg)
- Makina (atha kugwiritsa ntchito mpando, tebulo kapena mipando ina)
- Mpira wampira wa Pilates (wamavidiyo pawokha)
Zolimbitsa thupi 10 za ballet Total Body Barre ndi Suzanne Bowen
Kulimbitsa thupi kwa Cardio ndi Suzanne Bowen
1. Maphunziro a HIIT (interval cardio)
- Barre HIIT Workout: Mphindi 27 (makina)
- HIIT Circuit Bar: Mphindi 39 (makina, dumbbells, mpira)
- Thupi Lonse la Cardio HIIT: Mphindi 43 (makina)
HIIT bar - Kulimbitsa thupi kwapakatikati komwe kumaphatikizapo masewera olimbitsa thupi a aerobic ndi masewera olimbitsa thupi a ballet ndi Pilates. Suzanne akuwonetsa kusinthidwa kosavuta kwa masewera olimbitsa thupi, ndipo mnzake Tina akuwonetsa njira yovuta.
HIIT Circuit Bar - pulogalamu kuwotcha mafuta ndi kamvekedwe minofu ya thupi lonse. Mukuyembekezera kagawo kakang'ono ka cardio barnie masewera olimbitsa thupi ku Barre ndikuchita masewera olimbitsa thupi ndi ma dumbbells kumadera onse ovuta.
Thupi Lonse Cardio KODI? kulimbitsa thupi kuchokera ku gulu la Suzanne Bowen. Nthawi yayitali kwambiri pakati pa mapulogalamu onse omwe aperekedwa pano. Mudzasintha makina a cardio ndi barnych a ntchafu ndi matako.
2. Cardio Barre (Barrie cardio workout)
- Cardio Barre 1: 37 mphindi (makina)
- Cardio Barre 2: 32 mphindi (makina)
- Cardio Barre 3: 18 mphindi (makina)
- Cardio Barre 4:29 min (makina, dumbbells, mpira)
Izi zosonkhanitsira barnych kulimbitsa thupi kuwotcha mafuta, kutalikitsa minofu, ndi General toning wa thupi ndi kutsindika pa ntchito ya ntchafu ndi matako ku benchi. Cardio - katunduyo, kwenikweni, mwadzina. Kuthamanga kwakukulu kudzatheka kupyolera mwa kubwerezabwereza kofulumira kwa masewera olimbitsa thupi. Sankhani nthawi yoyenera ya makalasi kapena yang'anani pa Cardio Barre 4 ngati ali ndi zowerengera.
3. Interval Cardio (maphunziro apakati)
- Nthawi ya Cardio 1: 29 min (makina)
- Nthawi ya Cardio 2: Mphindi 22 (popanda kufufuza)
- Cardio Interval Barre Mphamvu: Mphindi 22 (popanda kufufuza)
Cardio Interval 1 ndi Nthawi 2 Cardio nthawi yomangidwa pa mfundo yomwe masewera olimbitsa thupi a cardio amaphatikizidwa ndi masewera olimbitsa thupi apansi. Cardio Interval 2 katundu wolemera pang'ono, koma wocheperako nthawi.
Cardio Interval Barre Mphamvu kuwonjezera pa zolimbitsa thupi m'munsi thupi zikuphatikizapo zolimbitsa thupi chapamwamba thupi: thabwa, Kankhani-UPS, crunches.
4. Thupi Lonse Cardio
- Thupi Lonse Cardio 1: 14 mphindi (ziphuphu)
- Thupi Lonse Cardio 2: 21 min (zopanda pake)
Thupi Lonse Cardio 1 - zolimbitsa thupi zazifupi zolimbitsa magulu onse a minofu. Mukuyembekezera masewero olimbitsa thupi kuti mugwire ntchito pamwamba ndi pansi pa thupi nthawi imodzi. Mu theka lachiwiri la Suzanne Bowen adakonzekera zolimbitsa thupi za kutumphuka.
Thupi Lonse Cardio 2 - kusiyanasiyana kovutirapo kwamaphunziro a cardio, kumaphatikizapo kulumpha kopepuka kwa plyometric, komwe kumasinthana ndi ma squats ndi mapapo. Mu theka lachiwiri la Suzanne Bowen adalowa nawo pulogalamu yolimbitsa thupi kumtunda.
5. Thupi Lapansi (kulimbitsa thupi koyang'ana ntchafu ndi matako)
- Lower Thupi Cardio: Mphindi 23 (popanda kufufuza)
- Thupi Lapansi Lophatikiza Cardio: Mphindi 20 (makina)
Lower Body Cardio - maphunziro osavuta afupiafupi ndikuyenda mwachangu kumunsi kwa thupi. Osatinso ma masewero olimbitsa thupi a cardio, koma kugunda kwa mtima kumakhalabe kokwezeka.
Lower Body Mixed Cardio mu pulogalamuyi amapereka zambiri kuposa katundu wolemetsa, komanso ndi cholinga pa ntchafu ndi matako. Muchita masewera olimbitsa thupi a cardio ndi masewera olimbitsa thupi a barnie kumunsi kwa thupi. Suzanne Bowen akuwonetsa mtundu wopepuka, ndi mnzake Tina - kusinthidwa kovuta, koyenera kwa ophunzira ambiri.
6. Kulimbitsa thupi kwafupipafupi kwa HIIT
- Modekha Mwachangu HIIT: Mphindi 9 (palibe katundu)
- Advanced Quick HIIT: Mphindi 9 (ziphuphu)
Wodekha Mwachangu HIIT - mtundu wina wamasewera olimbitsa thupi a cardio otsika kwambiri kwa oyamba kumene. Mukuyembekezera masewera olimbitsa thupi motengera masitepe wamba, mapapu ndi ma squats. Zolimbitsa thupi zimatha kwa mphindi imodzi pakati pa masewera olimbitsa thupi zimatenga nthawi yopuma.
Advanced Quick HIIT - mtundu wovuta kwambiri wa interval cardio workout. Mudzachita ma squats, mapapo, masewera olimbitsa thupi opepuka a plyometric pakuwotcha zopatsa mphamvu. Ma dumbbells opepuka amawonjezera katundu wowonjezera.
7. Mapulogalamu ena
- Tone Woyamba Cardio: Mphindi 34 (ziphuphu)
- Kumverera Bwino Cardio: Mphindi 30 (popanda kufufuza)
- Advanced Barre Fire Cardio: Mphindi 40 (makina, dumbbell)
Woyamba Cardio Tone - kulimbitsa thupi pang'ono kwa oyamba kumene. Pulogalamuyi imaphatikizapo masewero olimbitsa thupi ambiri ndi ma dumbbells a thupi lapamwamba, choncho ndi bwino kutenga kulemera kocheperako.
Ndikumva bwino Cardio ndi masewera ena odekha popanda heavy duty cardio. Makamaka amakhala ndi toning ntchito kwa m`munsi thupi.
Advanced Barre Fire Cardio - masewera olimbitsa thupi, omwe Suzanne adaphatikizapo masewera olimbitsa thupi, masewera olimbitsa thupi ku Barre, kuphunzitsa mphamvu ndi ma dumbbells ndi kuchepa thupi. Mulingo wotchulidwa - wotsogola.
Kuonda, kumangitsa thupi ndi kupanga kukhala wangwiro pamodzi ndi masewera olimbitsa thupi a ballet ochokera kwa Suzanne Bowen. M'makanema ake a Arsenal, aliyense atha kupeza kalasi yomwe amakonda.
Onaninso: Makanema apamwamba 20 pa youtube a ntchafu ndi matako opanda mapapu, squats ndi kudumpha.