Zamkatimu
Ngati mukufuna kumangitsa ndi kukonza mawonekedwe a thupi lanu popanda kuchita masewera olimbitsa thupi, ndiye yesani Total Body Workout kuchokera kwa mphunzitsi wotchuka ndi ballerina Mary Helen Bowers. Zochita zolimbitsa thupi m'malo onse ovuta zidzakuthandizani kuti mukhale ndi minofu yayitali, yokongola komanso thupi labwino.
Kufotokozera kwa pulogalamu Total Body Workout
Mary Helen Bowers wakonzekera maphunziro kuti musinthe mawonekedwe anu osadumpha komanso masewera olimbitsa thupi omwe ali ndi zolemera. The peculiarity wa phunziro la kuvina - mnogopoliarnosti ntchito, amene adzawonjezera katundu pa madera ovuta kwambiri a thupi lanu. Pafupifupi maphunziro onse amachitika pa Mat pang'onopang'ono, koma kukanika kwa minofu mumamva ngakhale ntchito yophunzitsidwa bwino. Zovutazi ndizothandiza kwambiri kwa iwo omwe akufuna kukonza mawonekedwe a thupi lawo komanso amakonda kuchita masewera olimbitsa thupi ngati Pilates.
Program Kulimbitsa Thupi Kwathunthu akhoza kugawidwa m'magulu angapo:
- Zochita zolimbitsa thupi m'matako ndi kumbuyo kwa ntchafu (Mphindi 13).
- Zolimbitsa thupi za minofu ya m'mimba (6 mphindi).
- Zolimbitsa thupi za ntchafu zamkati (Mphindi 6)
- Kuchita zolimbitsa ntchafu yakunja (Mphindi 10)
- Zochita zamanja, mapewa ndi chifuwa (Mphindi 10)
- Masewera a Ballet (3 mphindi)
Nthawi zambiri, maphunzirowa amatenga mphindi 50. Muvidiyoyi zingawoneke kuti phunzirolo ndi losavuta komanso loyenera kwa oyamba kumene. Koma sichoncho. Chifukwa cha mnogopoliarnosti ndi zosinthika zovuta zolimbitsa thupi ntchito minofu idzamveka sekondi iliyonse. Pulogalamuyi ndiyosangalatsa, koma ngati mumakonda ntchito yokhazikika pathupi lawo, ingakhale yomwe mumakonda.
Kwa maphunziro ndi Mary Helen Bowers inu safuna zida zina, kupatula Mat. Ngakhale gawo la minofu ya manja limadutsa popanda dumbbells. Zambiri mwazochita zomwe mukudziwa kale, koma chifukwa cha njira ya ballet Marie Helen adapanga chizolowezi chapadera.
Mapulogalamu monga Total Body Workout ayenera kuphatikizidwa ndi maphunziro a aerobic. Mutha kuwonera cardio complex yotsika kwambiri kuchokera ku Tracey mallet. Izi zidzakuthandizani osati kugwira ntchito pa minofu, koma kuwotcha mafuta m'madera ovuta.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Program Total Body Workout ithandiza kulimbitsa madera onse amavuto: mimba, mikono, matako, mkati ndi kunja ntchafu.
2. Mudzagwira ntchito popanga minofu yayitali yomwe ingasangalale makamaka kwa iwo omwe akufuna kukhala ndi thupi lochepa thupi popanda kutchulidwa mpumulo.
3. Kupyolera mu kubwerezabwereza kangapo, mudzamva kugwedezeka kwa minofu yomwe mukufuna, ndipo mudzakwaniritsa izi popanda zolemera ndi zotsutsana.
4. Kulimbitsa thupi ndi zosakhudzidwa komanso zosapweteka. Ngati muli ndi vuto ndi mawondo anu ndipo mukuyang'ana pulogalamu yotetezeka, Total Body Workout idzakukwanirani bwino.
5. Nyimbo zachikale, mpweya wabwino ndi mawu ofewa Marie Helen adzakulimbikitsani kuti mugwire ntchito yopindulitsa pa thupi lake.
6. Pulogalamuyi imagawidwa m'magawo, kotero mutha kusankha magawo omwe mukufuna kwambiri.
kuipa:
1. Si maphunziro a Bosu, kotero ngati cholinga chanu ndikuchepetsa thupi, phatikizani ntchito za aerobic ndi katundu.
2. Pulogalamuyi zingawoneke ngati zosasangalatsa chifukwa cha mayendedwe obwerezabwereza.
Ngati mukuyang'ana masewera olimbitsa thupi opanda phokoso mumayendedwe a Pilates kuti mukhale ndi thupi labwino, ndiye yesani pulogalamu ya Marie Helen Bowers. Simungowonjezera chiwerengero chanu koma mudzapeza chisomo cha kuyenda kuchokera ku ballerina wotchuka padziko lonse lapansi.
Onaninso: Kulimbitsa thupi kwa Ballet - mapulani olimba kwa oyamba kumene, apakati komanso apamwamba.