kuwunikanso mapulogalamu anayi omwe ali ndi Tracey mallet ochepetsa thupi komanso ochepa thupi

Malonda a Tracey adakondedwa ndi akatswiri ambiri chifukwa chodziwa bwino ballet kuchokera ku The Booty Barre. Yesani kuti muyesere pulogalamu yoyambilira yotchedwa mphunzitsizomwe zingakuthandizeni kuti muchepetse thupi popanda zovuta zambiri.

Malonda a Tracey ndi mphunzitsi wotchuka waku America, wolemba mapulogalamu ambiri olimbitsa thupi, Katswiri wa Pilates, katswiri wazamasewera pamasewera komanso mayi wa ana awiri. Mallet a Tracey amapanga masewera olimbitsa thupi kutengera Pilates, yoga komanso kulimbitsa thupi. Mapulogalamu ake ndiovuta kuti akhale othandiza komanso osavuta mokwanira kuti akwaniritse anthu osiyanasiyana.

Munkhani ya lero tiziwona mapulogalamu anayi a Tracey mallet, omwe adatulutsidwa kuti adzawonere Booty Barre. Magawo awa adzakuthandizani kuti mupindule woonda wochepa wopanda malo ovuta. Mwinanso, sangatchulidwe mapulogalamu abwino poyerekeza ndi kanema wa The Booty Barre, koma ndiwothandiza pakukweza ziwerengerozi:

  • 6 Minute Fast Blast: Total Body Calorie Blast (52 mphindi)
  • 6 Minute Quick Blast: Total Fat Fat Burner (58 mphindi)
  • Kukhazikitseni: Cardio Fusion (Mphindi 52)
  • Kukhazikitsaninso: Sleek & Lean (mphindi 69)

Mapulogalamu ali oyenera maphunziro apakatikati. Muthanso kugwiritsa ntchito kulimbitsa thupi ndi Tracey mallet kuti muchiritse mukabereka. Sinthanitsani makalasi awa wina ndi mnzake, kapena sankhani kanema aliyense amene mungafune. Tracy amalimbikitsa kuchita m'mapulogalamu ake 3-4 pa sabata kwa ola limodzi patsiku, ngati mukufuna kukwaniritsa zotsatira zabwino.

Kuwunikanso maphunziro a 18 afupipafupi ndi Tracey mallet pa youtube kuchokera m'malo ovuta

6 Minute Kuphulika Kwathunthu: Kuphulika Kwathunthu Kwa Kalori

Pulogalamu Yathupi Lathupi Lophulika Lonse limakhala mwa magawo asanu ndi awiri amphindi 6ndipo zimaphatikizapo kutentha ndi kugunda. Mutha kupanga kanema kwamphindi 52, kapena kuti muyambe kulimbitsa thupi kwanu kuchokera ku mphindi 6 zapadera. Kwa makalasi mufunika ma dumbbells ochepa 1-2 kg (theka loyamba la kanema) ndi Mat. Mudzawotcha mafuta, kuyika thupi ndikukhala osinthasintha.

Magawo atatu oyamba akuphatikizira masewera olimbitsa thupi a Cardio ndi zolimbitsa thupi ndi ma dumbbells amtundu wa minofu. Gawo lachinayi limakhala ndi asanas achikhalidwe cha yoga. Gawo lachisanu limaphatikizapo zolimbitsa thupi m'mimba, zomwe zimachitika pansi. Mu gawo lachisanu ndi chimodzi ndi lachisanu ndi chiwiri, mudzachita masewera olimbitsa thupi kuchokera ku Pilates m'malo ovuta. Chifukwa chake, pulogalamuyi mupeza theka loyambira lamphamvu komanso theka lachiwiri la kalasi.

6 Minute Kuphulika Kwathunthu: Mafuta Onse Opatsa Mafuta

Pulogalamu Yolimbitsa Thupi ya Tracy Total Burn Fat Burner nthawi yayitali, koma kapangidwe kake nawonso. Pulogalamuyi ili ndi magawo asanu ndi atatu amphindi 6 omwe mutha kuchita mosasintha, kusakaniza kapena kusankha magawowo. Kwa makalasi mufunika ma dumbbells owala, Mat ndi fitball, koma theka lachiwiri la kanemayo.

Magawo atatu oyamba mudzachita zolimbitsa thupi zolimbitsa thupi moyang'ana thupi. Kenako mumapeza gawo lamtendere ndi fitball ndi ma dumbbellszomwe zithandizira kugwira ntchito minofu ya mapewa, chifuwa ndi mikono. Gawo lomaliza ndi fitball yokha ndipo limaphatikizapo zolimbitsa thupi zam'mimba zolunjika komanso zowoneka bwino.

Kukhazikitseni: Cardio Fusion

Kukhazikitseni: Cardio Fusion - masewera olimbitsa thupi a mphindi 50 osunthika mosiyana ndi Ma Pilates, kuvina, yoga, ballet ndi kuphunzitsa mphamvu. Chilonda cha Tracey chimaphatikizidwa mu phunziroli, zolimbitsa thupi kuti zithetse mafuta owonjezera ndi minofu ya mawu. Mu theka loyambirira la pulogalamuyi, mumakweza kugunda kwa mtima wanu ndikuwotcha zopatsa mphamvu, ndipo chachiwiri - zidzalimbitsa minofu ndikuchotsa malo omwe ali ndi zovuta. Mufunika ma dumbbells owala (1 mpaka 2 kg). Pulogalamuyi, ndikugogomezera kwambiri zamphamvu.

Pulogalamuyi:

  • Moni Wotentha wa Dzuwa (Mphindi 11). Kutenthetsa kalembedwe ka yoga.
  • Core Cardio (mphindi 15). Gawo la kuvina-ballet lotentha mafuta.
  • Kujambula Pamwamba (Mphindi 15). Gawo la chosema chakumtunda ndi ma dumbbells.
  • Kujambula Mwathunthu (Mphindi 10). Makamaka amaphatikizapo masewera olimbitsa thupi m'mimba komanso khungwa.
  • Kutambasula (Mphindi 3). Kutambasula komaliza.

Kukulimbikitsani: Ochepera & Wotsamira

Sleek & Tsamira kanema wina wakanema wakukonzanso, zomwe zikuthandizeni kupanga wautali, wowonda komanso wosinthasintha minofu ya miyendo ndi khola lolimba. Pulogalamu ya Tracy mallet imatenga nthawi yopitilira ola limodzi, koma imagawika m'magulu ang'onoang'ono, kuti muzitha kusankha magawo ena omwe mukufuna. Kwa theka loyamba la masewera olimbitsa thupi mufunika mpando.

Pulogalamuyi:

  • Otentha: Rotational Yoga & Pilates (mphindi 7). Kutenthetsa.
  • Ballet Bar (mphindi 15). Barna kulimbitsa thupi miyendo ndi mpando.
  • Power Yoga (mphindi 13). Yoga yamphamvu.
  • Abs & Buns (mphindi 20). Gawo pansi la mimba ndi matako.
  • Kujambula Pamwamba (12 min). Zochita zolimbitsa thupi popanda zida.
  • Kutambasula (Mphindi 3). Kutambasula komaliza.

Sankhani makanema abwino kwambiri okhala ndi Tracy mallet ndikuyamba kuwonera lero! Kapenanso sungani zolemba muma bookmark anu, ngati muli ndi maphunzilo pakadali pano, koma konzekerani kuchita masewera olimbitsa thupi posachedwa.

Onaninso: Cardio Barre: maubwino amakanema komanso kuthandizira kuchepa thupi.

Siyani Mumakonda