Mukufuna kusintha thupi lanu ndikukwaniritsa mgwirizano wamalingaliro ndi moyo? Kenako yesani kulimbitsa thupi Denise Austin: “Magulu amphamvu. Malingaliro, thupi ndi mzimu” ndikuyamba kusintha maonekedwe awo amkati ndi kunja.
Kufotokozera kwamapulogalamu
Denise Austin amapereka pulogalamu yopititsa patsogolo thupi ndi moyo. Zimaphatikiza kulimbitsa thupi kumodzi mbali zingapo, kuphatikiza yoga, Pilates, ballet ndi kuvina. Mukhala mukugwira ntchito kukhazikika, kupuma koyenera, kusinthasintha bwino komanso kaimidwe. Zochita zolimbitsa thupi zidzakuthandizaninso kukonza thupi lanu, kuti likhale lolimba komanso lotanuka.
Pangani thupi laling'ono komanso lonyowa ndi yoga kuchokera kwa Denise Austin
"Power zone" imakhala ndi magawo angapo, omwe amasuntha bwino kuchokera kumodzi kupita ku imzake. Chifukwa chake, masewera olimbitsa thupi Denise Austin adaphatikiza magawo awa:
- Yoga ndi kupuma njira (10 mphindi). Ndi zovuta izi mudzakhazika mtima pansi malingaliro anu, kukonzekera thupi lanu kuti lichite masewera olimbitsa thupi komanso kuphunzira njira zopumira bwino.
- Pilates ndi zinthu za maphunziro a ballet (mphindi 20). Denise amapereka Pilates, zomwe mudzazichita mutayimirira, komanso masewera olimbitsa thupi ku Barre (mpando kapena chithandizo china). Mudzakonza mawonekedwe a manja ndi mapazi anu, kuwongolera msana wanu ndikukwaniritsa mawonekedwe okongola.
- Kuvina kumayenda ndi kutambasula (Mphindi 10). Pomaliza, mukuyembekezera zinthu kuchokera ku salsa ndi kutambasula minofu.
Pulogalamu yonse nthawi zambiri imakhala mphindi 40. Pazida zowonjezera zomwe mukufunikira ndi mpando kapena chithandizo china. Kuchita udzakhala wopanda nsapato. Denise amalimbikitsa ndi kulimbikitsa zovuta zonse, kotero maphunziro sangazindikire. Pulogalamu ya "Maganizo, Thupi ndi Moyo" lapangidwira mulingo wapakatikati wamaphunziro, komanso oyamba kumene omwe ali ndi ntchitoyi akhoza kugwira. Chitani masewera olimbitsa thupi katatu pa sabata ndi masiku ena atatu kuti muchite zovuta za "Improved metabolism".
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Zochita zolimbitsa thupi zochokera pa yoga ndi Pilates zipangitsa kuti minofu yanu ikhale yolimba komanso yowoneka bwino.
2. Zolimbitsa thupi Denise Austin ndi otetezeka kwambiri. Zatero zotsatira wofatsa pa thupi lanu kulimbikitsa, koma osati kumuvulaza.
3. Pambuyo pa maphunziro simudzamva kutopa mwachizolowezi, koma m'malo mwake, mudzakhala ndi mphamvu ndi mphamvu.
4. Udzalimbitsa msana wako; Pangani kusintha kwanu, kukulitsa kusinthasintha ndi kugwirizana.
5. Zovutazo zimafikiridwa kudzera pa katundu komanso zosakhalitsa mu nthawi. Ikhoza kuchita onse oyamba kumene komanso wophunzira wodziwa zambiri.
6. Maphunziro amagawidwa mosavuta m'magawo malinga ndi mutu: Mphindi 10 ku malingaliro mphindi 20 za thupi ndi mphindi 10 za mzimu.
7. Inu safuna zida zina, mpando wokhazikika wochirikiza.
8. Pulogalamuyi imamasuliridwa m'Chirasha.
Platform BOSU: ndi chiyani, zabwino ndi zoyipa, machitidwe abwino kwambiri ndi Bosu.
kuipa:
1. Kulimbitsa thupi kumeneku Denise Austin walandira chidzudzulo chifukwa chakuda maziko ndi mdima mapangidwe mavidiyo.
2. Chifukwa cha kuphatikizidwa mu phunziro limodzi masitayelo angapo osiyanasiyana (yoga, Pilates, ballet, kuvina), pulogalamuyo sinasiye chidwi chogwirizana.
Denise Austin adawonetsanso luso lawo lodabwitsa logwiritsa ntchito madera monga yoga ndi Pilates. Adapanga pulogalamu yomwe sichidzangosintha thupi lanu koma idzapanga mgwirizano wamkati.
Werenganinso: Yoga yochepetsera thupi - masewera apamwamba kwambiri amakanema apanyumba.