Zamkatimu
Joey Bull ndi wovina wakale wa ballet, ngwazi zingapo zolimbitsa thupi ku UK, wovina pasukulu yapamwamba komanso mphunzitsi wodziwa zambiri padziko lonse lapansi. Tikukuwonetsani imodzi mwa mapulogalamu ake otchuka kwambiri, Total Thupi Toning, amene amapangidwa pa maziko a ballet ndi kumasuliridwa chinenero Russian.
Program Joey bull "Mawonekedwe Atsopano pa Kulimbitsa Thupi"
Program Total Body Toning ("Kuwoneka Kwatsopano pa Kulimbitsa Thupi") ndizovuta kwambiri zosunthika kuchokera ku ballet, zomwe zingakuthandizeni. popanga miyendo yolimba, yokongola komanso yowonda. Miyendo imeneyo mutha kuwawona ovina ndi minofu yawo yocheperako. Komanso, masewera olimbitsa thupi a Joey ng'ombe adakhala masewera olimbitsa thupi a cardio otengera ballet, chifukwa chake mudzakulitsa dongosolo lanu lamtima ndikuchotsa mafuta ochulukirapo. Pulogalamuyi imamasuliridwa m'chilankhulo cha Chirasha, kotero mudzatha kumvetsetsa zobisika zonse ndi ma nuances pakuchita masewera a ballet.
Tiuzeni za mapulogalamu a Joey bull omwe adalangizidwa ndi m'modzi mwa owerenga athu, Maria, ndipo ndife othokoza kwambiri. Kusiyanasiyana kolimbitsa thupi patsamba lathu kukuthandizani kuti musankhe makanema abwino kwambiri ndikuwonjezera luso la kuphunzira.
Complex Joey bull "mawonekedwe atsopano olimba" kumatenga mphindi 55 ndipo ili ndi magawo awa:
- ofunda Pamwamba (13 mphindi). Gawo lophunzitsirali limaphatikizapo masewera olimbitsa thupi omwe amakukonzekeretsani pang'onopang'ono kuti muthe kunyamula katundu wamphamvu.
- miyendo Kulimbitsa thupi (Mphindi 14). Joey bull wasintha mayendedwe kuchokera ku ballet, kugwira ntchito minofu yonse ya miyendo ndi kumbuyo kwa thupi. Mukuyembekezera Batman, kukweza miyendo, squats, plie, ndi curtsey.
- cardio Kulimbitsa thupi (Mphindi 18). Chidutswa ichi - kuphatikiza kwakukulu kolimbitsa thupi ndi ballet. Mwa zolimbitsa thupi zomwe zili mu gawoli zidapangidwa makamaka kuti ziwotche mafuta ndikuwongolera mawonekedwe anu munthawi yochepa. Mudzapeza kudumpha kwakukulu, kudumpha ndi squats.
- Kuli Pansi (10 minutes). Mu gawoli mukuyembekezeredwa osati masewera olimbitsa thupi a Seminole okha ndi kutambasula, koma masewera olimbitsa thupi kuti mulimbikitse khungwa pa Mat.
Kwa makalasi simudzasowa zida zowonjezera. Ngati mukufuna mutha kuchita masewera olimbitsa thupi pafupi ndi mpando, zidzakuthandizani kusunga bwino. Mosiyana ndi mapulogalamu ambiri a ballet, Total Body Toning kuthamanga sneakers. Ngati theka loyamba la ola lingasangalale opanda nsapato, ndiye kuti masewera olimbitsa thupi a cardio amafunikira! Joey bull akulangizidwanso kuyika Mat pansi kuti kutsetsereka kukhale kofewa.
Pulogalamu ya Joey ng'ombe yoyenera pamlingo wapakatikati komanso pamwambapaamene ayamba kupirira kulimbitsa thupi kuyambira pachiyambi mpaka kumapeto adzakhala ovuta. Zovuta ngakhale zili m'gulu la ballet, koma zimakhala ndi masewera olimbitsa thupi, kotero ngati muli wothandizira katundu wotetezeka, pulogalamu ya "Kuwoneka Kwatsopano pa Kulimbitsa thupi" simungachite. Joy amalimbikitsa kuti azichita 3 pa sabata kuti akwaniritse zotsatira zabwino.
Ubwino wa pulogalamuyi:
- Zochita zolimbitsa thupi zochokera kumayendedwe a ballet ndipo imathandiza makamaka kupanga miyendo yowonda komanso minofu yotalikirapo. Ngati mukufuna kuchotsa ma breeches ake, kuchotsa mafuta mkati mwa ntchafu, kuiwala za ntchafu zamoto, ndiyeno chitani masewera olimbitsa thupi nthawi zonse.
- Kutaya mafuta kwanthawi yayitali ma cardio ndi othandiza kwambiri kuposa kuchita masewera olimbitsa thupi pafupipafupi. Ndi gawo la Cardio Workout mudzachepetsa thupi ndikuchepetsa kuchuluka kwa thupi.
- Ndi masewera olimbitsa thupi a ballet kuchokera ku chisangalalo ng'ombe mudzaphunziranso kuwongolera thupi lanu, lanu mayendedwe adzakhala kwambiri chisomo ndi pulasitiki.
- Zovutazo zimagawidwa m'magawo, kotero mutha kusankha nthawi ya kalasi.
- Maseŵera a ballet amakulolani kuti mugwirizane ndi minofu ya thupi yomwe mulibe pamene mukuchita masewera olimbitsa thupi nthawi zonse.
- Chifukwa cha masewera olimbitsa thupi ochokera ku Total Body Toning mudzatha kukulitsa kusinthasintha ndikuwongolera kutambasula.
- Pulogalamuyi imamasuliridwa m'chilankhulo cha Chirasha, chomwe ndi bonasi yowonjezera yabwino.
Mapulogalamu ena Joey bull
Kulimbitsa thupi kwa Ballet Kwa Miyendo, Ma Bums & Tums (Kulimbitsa thupi kwa Ballet kwa miyendo ndi matako)
Njira ina yochitira masewera a ballet kuchokera ku Joey ng'ombe, koma osamasulira muchilankhulo cha Chirasha. Mudzagwira ntchito pamavuto am'miyendo ndi matako, ndi kulimbikitsa minofu yapakati, kusintha kaimidwe ndikupanga chithunzi chowonda. Pulogalamuyi imaphatikizapo masewera olimbitsa thupi osiyanasiyana kuchokera ku ballet, Pilates, aerobics komanso plyometric yosavuta. Kugogomezera kwambiri ndi minofu ya ntchafu ndi matako.
Workout Ballet Workout Kwa Miyendo, Mabomba & Tums zimatenga mphindi 57 ndipo ili ndi magawo otsatirawa:
- ofunda Up (6 mphindi). Kutenthetsa thupi lonse
- Kulimbitsa thupi chifukwa Mabampu (Mphindi 20). Zochita za ballet za thupi lapansi.
- cardio chifukwa miyendo (Mphindi 14). Zochita za Cardio zotengera zinthu za ballet mumayendedwe a aerobic (pali kulumpha, pangani gawo ili muzovala).
- Ntchito Pansi kwa Tums (Mphindi 10). Zolimbitsa thupi za miyendo, m'chiuno ndi m'mimba pansi.
- Tambani (7 mphindi). Kutambasula kosangalatsa kwa thupi lonse.
Kwa maphunziro, inu safuna zida zina. Komabe kwa gawo lachiwiri ndilofunika kukhala ndi chithandizo china mwa mawonekedwe a mipando kapena khoma. Gawo la Cardio limaphatikizapo masewera olimbitsa thupi okwanira, choncho chitani muzovala. Joey bull amalimbikitsa kuchita pulogalamuyi katatu pa sabata.
Kukonzanso Thupi (Thupi Langwiro mu mphindi 15 patsiku)
Thupi langwiro mu mphindi 15 patsiku lopangidwa kwa iwo omwe akufuna kubweretsa matupi awo bwino. Pachimake cha pulogalamuyi pali mfundo ya kulekanitsa ziwerengero pa mitundu: peyala, Apple ndi achinyamata mtundu. Joey bull amatsutsa kuti ngakhale sitingasinthe mtundu wamtundu wamtundu, koma kukulitsa mawonekedwe ndikuwongolera kuchuluka kuli m'manja mwathu. Maphunziro womasuliridwa m'Chirasha!
Pulogalamu Yokonzanso Thupi kumatenga mphindi 50 ndipo ili ndi magawo amfupi awa:
- Introduction (3 mphindi). Chiyambi ndi chidule cha pulogalamuyi.
- Peyala (4 mphindi). Pamene thupi mawonekedwe peyala lalikulu mbali ya thupi anaikira m'munsimu m'chiuno. Kulinganiza kumtunda ndi kumunsi kwa thupi, tiyenera kumvetsera mapewa ndi kumbuyo. Izi zithandizira kuwongolera mawonekedwe athunthu.
- apulo (4 mphindi). Mukalemba mafuta ochulukirapo a Apple amaunjikana mozungulira thunthu. Kuti musinthe mawonekedwe a thupi, ng'ombe yachisangalalo ya Apple imakulangizani kuti muzichita masewera olimbitsa thupi pamapewa, matako ndi miyendo. Chifukwa cha izi mudzalinganiza kuchuluka kwanu
- Bodish Molunjika (4 mphindi). Kwa mtundu wachinyamata, kapena mwa kuyankhula kwina, rectangle Joey bull imapereka masewera olimbitsa thupi kumtunda ndi kumunsi kwa thupi.
- zida (5 mphindi). Zolimbitsa thupi za minofu ya manja ndi mapewa.
- Chifuwa (5 mphindi). Zolimbitsa thupi za minofu ya pachifuwa.
- Back (5 mphindi). Zolimbitsa thupi za minofu yam'mbuyo.
- miyendo (Mphindi 15). Zolimbitsa thupi zamapazi ndi matako.
- Mimba (5 mphindi). Zolimbitsa thupi za abs.
- moyo Mtundu (6 mphindi). Moyo ndi kudya wathanzi.
Joey bull amalimbikitsa kuti muzichita pulogalamuyi 3 nthawi sabata kuti akwaniritse zotsatira zowoneka bwino. Mphunzitsi akukulimbikitsani kuti musamangoganizira za madera awo ovuta ndikugwira ntchito pa thupi lonse, kuti mukhale oyenerera komanso kuti musinthe. Pakuphunzitsa mudzafunika 2-3 kg dumbbell ndi zotanuka. Joy amagwiritsanso ntchito zida zowonjezera zosiyanasiyana: mpando, bala, kauntala, chopondapo. Ponseponse pulogalamuyo ndiyokhazikika komanso yokhazikika, komanso zida zogwiritsidwa ntchito.
Mukufuna kusinthasintha zolimbitsa thupi zanu? Yesani pulogalamu ya Joey bull yomwe ingakuthandizeni kuti mukhale ndi thanzi labwino, kuwotcha mafuta, kuchotsa madera ovuta ndikupanga chithunzi chochepa kwambiri!
Werenganinso: Booty Barre Ballet: Maphunziro a Ballet kuchokera ku Tracey mallet.