Kuunikanso maphunziro 15 achidule ndi Tracey mallet pa youtube ochokera m'malo ovuta

Tracey mallet ndi mphunzitsi waumwini wovomerezeka, mlangizi wa makalasi amagulu muzochita masewera olimbitsa thupi, katswiri wa Pilates ndi katswiri wa masewera olimbitsa thupi. Tracy ndiwodziwika kwambiri pamasewera olimbitsa thupi, makanema ake atatu omwe amafunidwa padziko lonse lapansi.

Booty Barre ndiye masewera otchuka kwambiri a Tracey mallet. M'mbuyomu tsamba lathu lidatulutsidwa kale ndemanga zatsatanetsatane zamaphunzirowa. Lero tikukupatsani chisankho za mapulogalamu amfupi kuchokera ku Tracey mallet kumadera osiyanasiyana amavuto. Makanema amatha mphindi 10-15 ndipo amapezeka kwaulere pa youtube.

Mutha kuphatikiza maphunziro angapo mu gawo limodzi lathunthu la 30 - kapena mphindi 60. Kapena onjezani makanema achidule ku pulogalamu yawo yolimbitsa thupi kuti muwonjezere katundu. Komanso gawo lalikulu la zochitika zotsatirazi ndi zabwino kwa makalasi am'mawa. Sadzapanga phokoso lalikulu ndipo zidzakutengerani nthawi yochepa kwambiri.

Kuphunzitsidwa ndi Tracey mallet mimba

1. Kulimbitsa Thupi Kwambiri kwa Abs Tracey Mallett (Mphindi 18)

Konzani masewera olimbitsa thupi a Awesome Abs oyenera okha zakuchita maphunziro. Phunziro limayamba ndi ntchito yogwira ntchito ya thupi loyimirira: mudzachita zozungulira, poto, pendekeka. Gawo lachiwiri limaphatikizapo zomangira zosiyanasiyana, zomwe zikuyenda mumayendedwe. Gawo lomaliza ndi kumbuyo ndi zokhotakhota, Bicycle ndi bwato. Video ikugwira ntchito bwino m'mimba yonse ndi pachimake. Kuwerengera sikufunika.

2. Booty Barre Abs & Flexibility Workout (Mphindi 13)

Ichi ndi chimodzi mwamagawo a pulogalamuyi, Booty Barre: Total Body, yomwe tidatchula kale patsamba lathu. Kanema wa atolankhani amagawidwa panjira ya youtube ya BeFit. Ngati simunakhale ndi nthawi yoyesera zovuta za Booty Barre, ndi nthawi yoti muchite izi ndi gawo la m'mimba. Mphindi 8 zoyambirira zomwe zaperekedwa zolimbitsa thupi: chiuno chimapindika, kupukutira, kuchita masewera olimbitsa thupi m'mimba mwakukhala theka, thabwa lakumbali, Superman. Kenako mupeza kumasuka kwa mphindi 5, kotero kuti kanemayu akuyenera kuchita kumapeto kwa masewera olimbitsa thupi. Kuwerengera sikufunika.

3. Kulimbitsa Thupi kwa Pilates Abs: Pilates Super Sculpt (12 min)

Pilates - masewera olimbitsa thupi a minofu ya m'mimba. Kuti mugwiritse ntchito pulogalamuyi muyenera mpira wawung'ono wa mphira. Kuchita masewera olimbitsa thupi kumathamanga pang'onopang'ono, kolunjika, zolimbitsa thupi zonse zimachitika zitagona kumbuyo. Zochitazo makamaka zochokera kukweza miyendo ndi thupi, kotero mwamsanga kufunika ntchito mpira si. Pulogalamuyi ndiyabwino kuti musaphe anthu omwe ali ndi ululu wammbuyo komanso kupweteka kwam'munsi.

4. Kulimbitsa Thupi kwa Ab Conditioning: Kutaya Belly Flab (Mphindi 12)

Kanema wa minofu ya m'mimba ndi khungwa Kulimbitsa thupi kwa Ab Conditioning kumachitika pansi. Choyamba, mudzachita masewera olimbitsa thupi ndi gulu la elastic lomwe limayenda kumbuyo. Ndiye mudzachita thabwa lakumbali ndi thabwa pamanja ndi m'zigongono. Gawo lomaliza lidzachitikanso kumbuyo: Tracy adakonzekera masewera olimbitsa thupi ndi mpira wa rabara. Ndi yosavuta kulimbitsa thupi kwa pamimba, ndi mwangwiro oyenera oyamba kumene. Komanso, zikhoza kuchitidwa popanda zipangizo zina.

Kuphunzitsa ndi Tracey mallet kwa miyendo ndi matako

1. Kulimbitsa Thupi La Ana la Cellulite Blaster: Bweretsani Thupi Lanu (Mphindi 11)

Ili ndi gawo la mapulogalamu omwe amadziwika kuti Get Your Body Back. Zapangidwa makamaka kuti zibwezeretse chiwerengerocho pambuyo pobereka, koma masewera olimbitsa thupi adzagwirizana ndi omwe akungofuna kukoka thupi. Pa kanema wa youtube BeFit adalandira gawoli, lomwe lingakuthandizeni ntchito pa cellulite pa miyendo ndi matako. Zamphamvu kwambiri ndipo zimaphatikizapo squats, diagonal ndi mapapu am'mbali, arabesques, kukweza miyendo mu thabwa lakumbali. Pulogalamuyi imakhala yovuta chifukwa cha kayendedwe ka pulsing.

2. Kuwoneka Bwino Kulimbitsa Thupi Kwa Naked Barre (Mphindi 10)

Zochita zolimbitsa thupi za Barna ndi mpando, The Look Good Naked Barre Workout yopangidwa makamaka pa youtube channel ndi POPSUGAR, yomwe imadziwika ndi kusonkhanitsa mavidiyo apamwamba kuchokera kwa makochi osiyanasiyana. Pulogalamuyi imakhala ndi 15 mayendedwe makamaka ballet-mtundusquats pa zala, kukweza mwendo, kudalira mpando, plie-squats. Phunziroli limachepetsedwa ndi mayendedwe a aerobic kuti awonjezere kugunda kwa mtima ndikuwotcha mafuta.

3. Kulimbitsa Miyendo & Booty Shaper (Mphindi 14)

Ndi maphunziro a aerobic komanso ogwira ntchito pakuchepetsa thupi ndikupanga mawonekedwe okongola kumunsi kwa thupi. Magawo adachitika pafupifupi popanda kusokonezedwa ndi kusintha kochita bwino. Tracey mallet amaphatikiza mayendedwe a ballet ndi masewera olimbitsa thupi achikhalidwe. Pali zosintha zosiyanasiyana za mapapu, squats ndi kukweza miyendo. Kuwonjezera kulimbikitsa minofu ya matako ndi m'chiuno inu kutentha ndithu zopatsa mphamvu.

4. Kulimbitsa Thupi Lapansi: Miyendo & Matako (7 min.)

Kulimbitsa thupi kwakukulu kwa miyendo ndi matako kumatenga nthawi yochepa kwambiri - mphindi 7. Zabwino koma konzekerani kutuluka thukuta: Tracy akupereka ntchito ndi plyometric zolimbitsa thupi kuwotcha mafuta ndi kuchotsa madera vuto pa m'munsi mwa thupi. Mudzachita zotsatirazi: mapapu, kulumpha mapapu, diagonal mapapu, squats, kudumpha mumpanda. Mutha kuchita vidiyo yayifupi iyi m'miyendo itatu kuti mupeze maphunziro abwino a HIIT.

5. Kulimbitsa Thupi Lolimba: Kutaya Mimba (Mphindi 10)

Pulogalamuyi ndiyothandiza kwambiri komanso yotsika mtengo yopangira zida zolimbitsa thupi zotanuka. Kalasiyo ikufuna kugwirira matako, koma ntchafu zimagwiranso ntchito. Zothandiza makamaka zomwe zaperekedwa ngati njira kuchotsa matayala ndi ntchafu zamkati. Maphunziro onse amachitikira pansi, koma masewera olimbitsa thupi ndi tepi adzakhala mu theka loyamba la kanema, kenako pitani ku masewera olimbitsa thupi popanda zipolopolo zowonjezera. Onetsetsani kuti mwawerenga nkhaniyi za ubwino wa maphunziro ndi elastic band.

6. Masewero Okweza Matako Ndiabwino Kuposa Spanx (Mphindi 10)

Kanema wina wachitatu wopangidwa ndi Tracey mallet wa njira POPSUGAR. Cholinga chake ndi kulenga matako okongola ndi aukhondo. Theka loyamba limachitika mothamanga kwambiri, mumapita ku squat, kuchita mapapu, ndi kupendekeka. Gawo lachiwiri likuchitidwa pa Mat. Mukuyembekezera kukweza mwendo m'mbali mwa thabwa ndi matako kuchokera pamiyendo yonse. Onaninso kanema wosankhidwa wamphindi 10 wamatako otanuka kuchokera ku youtube channel ndi POPSUGAR.

Kuphunzitsa ndi Tracey mallet thupi lonse

1. Fat Blast Vacation Workout (Mphindi 10)

Fat Blast Vacation Workout ndi masewera olimbitsa thupi omwe amawotcha zopatsa mphamvu ndikuchotsa madera ovuta. Sipadzakhala kudumpha komanso kuchita masewera olimbitsa thupi kwambiri, koma masewera olimbitsa thupi onse ali pa liwiro lalikulu kuwonjezera kugunda kwa mtima wanu ndi kuwotcha mafuta. Gawo loyamba layimilira, mudzachita mapapu ndi plie-squats. Kenako mudzatengedwera ku Mat kwa ma module osiyanasiyana. Posachedwapa mavidiyo zolimbitsa thupi lolunjika pa ntchito ya miyendo ndi matako.

2. HIIT Fat Blast Training (6 mphindi)

Mwachidule kwambiri, koma kulimbitsa thupi kwambiri kwa HIIT ndi Tracey mallet zidzakuthandizani kutentha zopatsa mphamvu kwa mphindi 6 zokha. Ngati mwakonzeka kunyamula katundu wautali, mutha kumaliza phunziroli pang'onopang'ono kapena kuphatikiza, mwachitsanzo, ndi kanema wam'mbuyomu. Mukuyembekezera zolimbitsa thupi zotsatirazi: ma burpees, kulumpha kwa matabwa, skater yothamanga, kulumpha mapapu, kukankha. Pakati pa masewera olimbitsa thupi amalingalira kupuma pang'ono. Kuwerengera sikufunika.

3. Kulimbitsa thupi kwa Mpira wa Booty Barre: ntchafu, mabatani, ma Abs (Mphindi 12)

Ikugwira ntchito yophunzitsa magawo amavuto: ntchafu, matako ndi mimba. Phunziro ndi chipolopolo chomwe mumakonda Tracy mpira wa rabara. Wakukonzerani masewero olimbitsa thupi a abs mu malo a theka-atakhala, kusuntha kwa matako, kukweza ndi kufalitsa miyendo atagona kumbuyo kwake, mlatho. Zabwino, zosavuta komanso zothandiza kwambiri.

Kulimbitsa thupi kwa Pilates ndi Tracey mallet

1. Woyamba Pilates Workout-Tracey Mallett (10 minutes)

Pilates yofatsa iyi - masewera olimbitsa thupi omwe ndi abwino kwambiri oyenera oyamba kumene. Mukuyembekezera kusintha kosavuta kwa masewera olimbitsa thupi pang'onopang'ono kuti mugwire minofu ya m'mimba, matako ndi miyendo. Magawo onse adachitikira pansi, mudakolola zokhotakhota, kukweza miyendo, tebulo la mlatho, sit-UPS. Kubwereza pang'ono komanso kuyenda pang'onopang'ono kumapangitsa kanema kukhala woyenera kwa oyamba kumene.

2. Pilates Total-Thupi Workout Challenge: Super Sculpt (Mphindi 10)

Wachitatu mphindi khumi Pilates kuthamanga ndi mpira. Chigoba chosavutachi chimathandizira kusokoneza kuyenda komanso kugwiritsa ntchito minofu yambiri. Theka loyamba la kalasi imachitika m'mimba, mudzagwira ntchito kumbuyo, m'chiuno ndi m'mimba minofu. Ndiye inu adzabwerera mmbuyo ndi zosavuta kayendedwe kulimbitsa pachimake minofu, matako ndi miyendo. Pamapeto pake mukuyembekezera matabwa ndi kukankha-UPS. Uwu ndiye maphunziro ochuluka a Pilates omwe amaimiridwa, koma ndikofunikira kukhala ndi mpira.

Kulimbitsa thupi kochokera ku Pilates ndi ballet yochokera ku Tracey mallet kungathandize inu kusintha mawonekedwe ndi kukwaniritsa bwino mulingo thupi. Mukuganiza kuti simungapeze nthawi yolimbitsa thupi? Mphindi 10 zokha ndizomwe zitha kugawira chilichonse!