Zamkatimu
Zovuta ya masewera olimbitsa thupi panthawi yapakati ndi Tracy mallet ikuthandizani kukhala ndi thanzi labwino komanso kukhala ndi mawonekedwe okongola. Makalasi, potengera masewera olimbitsa thupi a yoga ndi ma Pilates amathandizira osati pathupi pokha komanso panthawi yogwira ntchito.
Kufotokozera kwamapulogalamu kwa amayi apakati omwe ali ndi vuto la Tracey
Malonda a Tracey apanga pulogalamu yomwe idapangidwa kuti apange thupi lolimba komanso lochepa panthawi yapakati. Maphunziro kutengera magawo a yoga ndi Pilates, kuti musamangopangitsa kuti minofu yanu ikhale yolimba, komanso kuti mugwire ntchito yosinthasintha ndikutambasula. Kuchita masewera olimbitsa thupi modekha kumakulitsa thanzi lanu, kukulimbikitsani, kukupatsani mphamvu komanso mphamvu. Zovuta izi zitha kuchitidwa pobereka kuti mudzibweretsere mawonekedwe abwino ndikusintha thupi.
Kuchita masewera olimbitsa thupi mukakhala ndi pakati kuchokera ku Tracey mallet kumatenga mphindi 58, ndipo imakhala ndimagawo angapo. Mutha kuwaphatikiza munthawi iliyonse kapena kuchita mosiyanasiyana:
- Kuchita masewera olimbitsa thupi komanso zolimbitsa thupi (Mphindi 20). Izi ndizochita masewera olimbitsa thupi kumbuyo ndi pamimba, zambiri zomwe mumatha kuchita mosavutikira. Kwa makalasi adzafunika Mat ndi mapilo ena pansi pa mutu ndi khosi.
- Zovuta kwa thupi lotsika (Mphindi 13). Mulimbitsa minofu ya ntchafu ndi matako pochita squats ndikupendekeka. Mufunika mpando wolimba.
- Zovuta kumtunda (Mph. 13) Zolimbitsa thupi zolimbitsa ma biceps, ma triceps ndi mapewa zimapangitsa kuti manja anu azikhala ochepa komanso owoneka bwino. Mufunika ma dumbbells (1 kg) ndi Mat.
- Kutambasula ndi mnzanu (Mphindi 12). Kuti mumalize gawoli, ndikofunikira kukhala ndi bwenzi. Ndicho, mudzatha kugwira bwino ntchito yotambasula minofu yanu. Mufunikanso thaulo ndi Mat.
Kuchita masewera olimbitsa thupi panthawi yapakati kumakhala zochitika zolimbitsa thupi zomwe zimachitika modekha. Kwa kalasi lomwe mukufuna kuchuluka kwa ndende kutsatira kupuma kolondola ndi njira yoyendera. Ndikofunikira kuyang'ana kwambiri machitidwe olimbitsa thupi, osati kuchuluka. Onetsetsani kuti mumvetsere momwe mumamvera: ngati simukumva bwino, siyani kulimbitsa thupi nthawi yomweyo.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Kuchita masewera olimbitsa thupi mukakhala ndi pakati ndi Tracy mallet kudzakuthandizani kuti mukhalebe otetezeka thanzi labwino, nyonga ndi nyonga nthawi yonse yonyamula mwana.
2. Mukalimbitsa minofu ndikupangitsa kuti ikhale yolimba komanso yolimba. Izi zidzakuthandizani kuti mubwererenso msanga pobereka.
3. Pulogalamuyi imagawika magawo angapo: pamutu wam'mwamba, m'munsi mwamphamvu ndi minofu ya corset. Mutha kuchita ngati zigawo zazifupi, ndikuchita kwathunthu.
4. Kusakaniza kosankhidwa Kuthetsa mavuto kumbuyo ndi kulimbitsa corset minofu. Ndipo masewera olimbitsa thupi a yoga ndi a Pilates amachititsa kuti thupi lanu lisinthe komanso kutambasula.
5. Muphunzira kupuma mozama koyenera komwe kudzakuthandizeni kuti kubereka kubereke kosavuta.
6. pulogalamu mwamtheradi otetezeka kwa inu ndi mwana wanu.
kuipa:
1. Kanema wowomberedwa m'malo mwake mtundu wachikale. Ndikunyalanyaza pang'ono mkalasi.
2. Zolimbitsa thupi zina zimakhala zovuta kubwereza kwa iwo omwe satenga nawo mbali asanatenge mimba. Mwa anzawo otsika mtengo kwambiri, mayi a Denise Austin ali ndi pakati
Ngati mukufuna kusunga thanzi ndi mawonekedwe okongola, Kuchita masewera olimbitsa thupi panthawi yapakati ndi Tracy mallet idzakhala njira yabwino yokwaniritsira izi. Zovutazo zimachokera ku yoga ndi Pilates zimapangitsa kuti thupi lanu likhale lolimba, lolimba, losinthika komanso lotanuka.
Onaninso: Kulimbitsa thupi kwa amayi apakati omwe ali ndi Disease lia: moyenera komanso mosamala.