Kulimbitsa thupi kwa Ballet: dongosolo lokonzekera zolimbitsa thupi kwa oyamba kumene, apakatikati komanso otsogola

Mmodzi wa owerenga athu anandipempha kuti ndimuthandize kukonzekera maphunziro a ballet kwa oyamba kumene. Kumbukirani kuti tikukamba za mapulogalamu omwe amachokera pazinthu za ballet, yoga ndi Pilates. Iwo apeza kutchuka kwakukulu chifukwa cha mphamvu zake ndi chitetezo.

Tikukupatsani kuti mudziwe bwino za dongosolo lolimbitsa thupi maphunziro a ballet oyambira, apakatikati, komanso apamwamba. Mutha kutsatira dongosolo lamaphunziro lomwe lapangidwa kale. Kapena, kutengera kuphatikiza kwa mapulogalamu kuti mupange dongosolo lanu lophunzitsira.

Werengani zambiri za kulimbitsa thupi kwa ballet, kugwiritsa ntchito kwawo komanso kuchita bwino, komanso zambiri zamapulogalamu odziwika bwino werengani nkhaniyi: Kulimbitsa thupi kwabwino kwambiri kwa ballet kwa thupi lokongola komanso lokongola.

Konzani masewera olimbitsa thupi a ballet

1. Kulimbitsa thupi kwa oyamba kumene

Ngati mutangoyamba kumene kuchita masewera olimbitsa thupi, ndi bwino kusankha maphunziro oyambirira. Mutha kusankhanso dongosolo ili ngati simunaphunzirepo za ballet. Kwa oyamba kumene tikupangira kuti tiganizire mapulogalamu awa:

1. The Booty Barre: Oyamba & Beyond ndi Tracey mallet - yabwino kwa oyamba kumene. Mayendedwe odekha ndi ochepa kubwerezabwereza. Poyamba, pali malangizo ochepa pa njira zoyendetsera.

2. Kuchokera ku Classic Barre Amped Suzanne Bowen zikuphatikizapo zigawo zingapo za madera ovuta. Zonse zimatenga mphindi 70, koma mutha kusintha magawo ena kuti muchite zosakwana ola limodzi.

3. Thupi la Ballet: Thupi Lonse la Leah Disease - limakhala ndi machitidwe atatu odziyimira pawokha a thupi lotsika kupita kumtunda ndi mimba. Gawo lililonse limatenga mphindi 20.

Kutengera nthawi yomwe ikupezeka tikukupatsirani mapulani awiri okonzekera olimba oyambira.

Kwa omwe atha kutenga mphindi 40 mpaka ola limodzi patsiku:

  • MON: Ballet Thupi Lonse: Thupi Lapamwamba + Lochepaer thupi + kutenthetsa ndi kutambasula (Mphindi 50)
  • W: Classic Barre Amped: ayi Ntchito ya ntchafu (Mphindi 60)
  • CP: Oyambitsa Booty Barre & Pambuyo (Mphindi 50)
  • THU: Thupi Lonse la Ballet Thupi: Thupi Lapansi * + Core Workout + Konzekera ndi Tambasula (Mphindi 50)
  • FRI: Classic Barre Amped: ayi Ntchito Yapampando (Mphindi 50)
  • SB: Oyamba a Booty Barre & Pambuyo (Mphindi 50)
  • Dzuwa: tsiku lopuma

* Mu dongosolo lathu lolimbitsa thupi Thupi Lapansi libwerezedwa kawiri. Ngati muli ndi vuto mdera, manja kapena mimba, kutenga kubwereza Upper Body kapena Core Workout moyenerera.

Kwa omwe atha kuchita mphindi 20-30 patsiku:

  • MON: Ballet Thupi Lonse: Thupi Lapamwamba + kutentha ndi kutambasula (Mphindi 30)
  • W: Classic Barre Amped: theka loyamba (Mphindi 30)
  • CP: Oyambitsa Booty Barre & Pambuyo pake: gawo lalikulu lokha (Mphindi 30)
  • THU: Thupi Lonse la Ballet Thupi: pakati Kulimbitsa thupi + kutenthetsa ndi kutambasula (Mphindi 30)
  • FRI: Classic Barre Amped: theka lachiwiri (Mphindi 30)
  • SB: Ballet Thupi Lonse: M'munsi thupi + kutenthetsa ndi kutambasula (Mphindi 30)
  • Dzuwa: tsiku lopuma

2. Kulimbitsa thupi kwa msinkhu wapakatikati

Pambuyo pa miyezi yophunzitsira oyamba kumene, mutha kusamukira ku gawo lapakati. Komanso, mukhoza kuyamba naye, ngati muli otsimikiza kuti mlingo woyamba simudzapereka katundu wofunidwa. Dongosolo la maphunziro apakati limaphatikizapo mapulogalamu awa:

1. Cardio Fat Burn kuchokera ku Suzanny Bowen - pulogalamuyi imachokera pakuchita masewera olimbitsa thupi a ballet pamayendedwe a aerobic. Komanso zigawo zosema thupi. Zonse zimatha kwa mphindi 75, koma timalimbikitsa kusinthana pakati pa magawo a Cardio Sculpt ndi Cardio Core.

2. Booty Barre: Thupi Latsopano Lonse Lokhala ndi Tracey mallet - gawo lophunzitsira la ola momwe katundu wamkulu ali m'chiuno ndi matako. Koma kwa manja ndi pamimba komanso anakonza zochita. Zimatenga pafupifupi ola limodzi.

3. Lean Cardio ndi Tracy mallet - pulogalamuyi imakhala ndi masewera olimbitsa thupi awiri a mphindi 25. Choyamba, ndizochepa mphamvu zolimbitsa thupi. Yachiwiri ndi masewera olimbitsa thupi.

Kwa iwo omwe ali okonzeka kuchita nawo mphindi 50-60:

  • MON: Cardio Fat Burn popanda Cardio Sculpt (Mphindi 60)
  • W: The Booty Barre Total New Thupi (Mphindi 60)
  • WED: Cardio Lean (Mphindi 50)
  • THU: Cardio Fat Burn wopanda Cardio Core (Mphindi 60)
  • PT: The Booty Barre Total New Thupi (Mphindi 60)
  • SAT: Cardio Lean (Mphindi 50)
  • Dzuwa: tsiku lopuma

Kwa iwo omwe atha kuchita mphindi 30-40, tidzasankha magawo amodzi mu pulogalamu:

  • MON: Cardio Fat Burn: Zoopsa cardio mafuta Kutentha + kutenthetsa ndi kutambasula (Mphindi 40)
  • W: The Booty Barre Total New Thupi: kwa manja ndikusindikiza + kutentha ndi kutambasula (Mphindi 35)
  • WED: Cardio Lean: Thupi Lofewa (Mphindi 25)
  • THU: Cardio Fat Burn: Cardio Sculpt + Core Cardio + Konzekera ndi kutambasula (Mphindi 40)
  • PT: The Booty Barre Total New Thupi: maphunziro oyambira + kutentha ndi kutambasula (Mphindi 35)
  • SAT: Cardio Lean: Thupi Lochepa Kwambiri (Mphindi 25)
  • Dzuwa: tsiku lopuma

3. Kulimbitsa thupi kwa msinkhu wapamwamba

Ngati mwadziwa kale mlingo wapakatikati ndipo mwakonzeka kupitiriza kukonza, tikukupatsani mwayi wophunzira wapamwamba. Mu dongosolo lapamwamba limaphatikizapo mapulogalamu otsatirawa:

1. The Booty Barre Plus Abs & Arms Tracey mallet - pulogalamu yofanana ya The Booty Barre, monga tawonera pamwambapa, koma pamlingo wapamwamba.

2. Thupi la Ballet: Thread Leah Disease - kachiwiri, kubwerera kwa Leah, koma yesani masewera olimbitsa thupi ovuta. Amagawidwanso m'magawo atatu: kumtunda kwa thupi, pansi, mimba. Koma aliyense watenga mphindi 3.

3. Cardio Melt Tracey mallet - pulogalamu ndi yofanana ndi kapangidwe kake ndi zomwe zili ndi Cardio Lean. Koma zovuta pang'ono. Komanso imakhala ndi zolimbitsa thupi ziwiri pa mphindi 25.

Kwa iwo omwe ali okonzeka kuchita 1 ola ndi kupitilira apo:

  • PN: Thupi la Thread Ballet: Upper thupi + M'munsi thupi (Mphindi 80)
  • W: Cardio Melt (Mphindi 50)
  • CP: The Booty Barre Plus Abs & Arms (Mphindi 80)
  • THU: Thupi la Thread Ballet: Kulimbitsa thupi koyambira + Thupi Lapansi * (Mphindi 80)
  • FRI: Cardio Melt (Mphindi 50)
  • SB: The Booty Barre Plus Abs & Arms (Mphindi 80)
  • Dzuwa: tsiku lopuma

* Monga mulingo woyamba womwe taphatikiza nawo mu dongosolo, Thupi Lapansi kawiri. Ngati muli ndi vuto mdera, manja kapena mimba, kutenga kubwereza Upper Body kapena Core Workout moyenerera.

Kwa omwe ali okonzeka kuchita zosaposa mphindi 45:

  • PN: Thupi la Thread Ballet: Upper thupi (Mphindi 40)
  • W: Cardio Melt: Nthawi Yoyaka Mafuta (Mphindi 25)
  • SR: Thupi la Thread Ballet: Thupi Lotsika (Mphindi 40)
  • THU: The Booty Barre Plus Abs & Arms: okha zofunkha Barre & Mph + kutenthetsa ndi kutambasula (Mphindi 45)
  • UFULU: Cardio Melt: Thupi Lathunthu Lonse (Mphindi 25)
  • SB: Thupi la Thread Ballet: Core Workout (Mphindi 40)
  • Dzuwa: tsiku lopuma

Monga mukudziwa, izi ndizokha pulogalamu yoyeserera, zomwe mungasinthe kuti zigwirizane ndi zosowa zawo ndi luso lawo. Ndikukhulupirira kuti yankho lomalizidwa likuthandizani kukulitsa maphunziro anu. Ngati muli ndi malingaliro amomwe mungasinthire kapena kusintha dongosolo lophunzitsira la ballet, tidziwitseni mu ndemanga.

Siyani Mumakonda