Zamkatimu
"Metamorphosis" Tracy Anderson (Hipcentric) ndi masewera olimbitsa thupi apadera kwa amayi omwe ali ndi mtundu wa peyala. Ngati mukufuna kupanga ntchafu toned ndi zotanuka, kusintha m`munsi thupi ndi ntchito, ndiye kuti pulogalamuyi adzakhala yankho wangwiro.
Kufotokozera "Metamorphosis" Tracy Anderson wa mtundu wa thupi Hipcentric
Trace Anderson wapanga maphunziro olimba athunthu omwe adapangidwa kuti achepetse thupi kutengera chibadwa cha thupi lanu. Ubwino waukulu wa pulogalamuyi ndi njira ya munthu payekha yophunzitsira eni ake amabungwe osiyanasiyana. Njira yophunzitsira iyi idzakuthandizani kusintha madera ovuta ndikupanga thupi lanu kukhala langwiro, mosasamala kanthu za chibadwa chomwe muli nacho.
Mphunzitsi wapanga maphunziro 4 osiyanasiyana amitundu iyi: Mphepete mwa nyanja, Abcentric, Glutecentric, Omnicentric. M'nkhaniyi tikambirana za maphunziro a hypantria. Mawonekedwe a mawonekedwe aliwonse omwe mungawone pachithunzichi:
Monga mukuonera pachithunzichi, hypandrium imaphatikizapo atsikana omwe ali ndi chiuno chachikulu, mwa kuyankhula kwina "mapeyala". Kulimbitsa thupi Tracy Anderson "the Metamorphosis" (Hipcentric) kudzakuthandizani mumawongolera thupi lanu lonse, koma chidwi chapadera chidzaperekedwa kwa thupi lapansi. Mphunzitsiyo adapanga masewera olimbitsa thupi mogwira mtima molingana ndi njira zawo zapadera zomwe zimagwiradi ntchito. Ndi chizolowezi chokhazikika mutha kupeza zotsatira zabwino kwambiri.
Pulogalamuyi idapangidwa chaka chonse, pomwe imagawidwa m'magawo anayi kwa masiku 4. Maphunzirowa amakhala ndi cardio ndi mphamvu zophunzitsira, ndi nthawi ya mphindi 90. Maphunziro amphamvu akusintha nthawi zonse, aerobic - miyezi itatu iliyonse. Muyenera kuchita kasanu ndi kamodzi pa sabata kwa ola limodzi: choyamba muzichita masewera olimbitsa thupi, kenako cardio. Ngati simukufuna kuchita tsiku lililonse kwa ola lathunthu, mutha kusintha ma aerobics ndi mphamvu, koma pulogalamu ya Metamorphosis yochokera kwa Tracy Anderson ikhala nthawi yayitali.
Maphunziro amphamvu amasintha pambuyo pa masiku 10 akuphedwa (osati kamodzi kokha m'masiku khumi, ndiko kuti, pambuyo pa masiku khumi a kuphedwa). Chifukwa chake, mudzapita patsogolo nthawi zonse, ndipo thupi silikhala ndi nthawi yozolowera katunduyo. Zochita za Cardio zimasinthidwa pafupipafupi, pafupifupi miyezi itatu iliyonse. Pulogalamuyi ndi yoyenera pamlingo uliwonse wamaphunziro. Ngati ndinu oyamba, ingochitani zolimbitsa thupi zonse pang'onopang'ono. Pamakalasi mudzafunika ma dumbbells opepuka (3-1 kg) ndi Mat pansi (muzolimbitsa thupi zaposachedwa Tracy Anderson amagwiritsa ntchito mpira).
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Mudzasintha chiwerengero chanu, malingana ndi mtundu wa majini. The dzuwa la njira ndi kuti pazipita kulimbikira mukhoza kulimbana ndi mavuto anu.
2. Pulogalamuyi ndi yosiyana kwambiri: pafupifupi milungu iwiri iliyonse mudzapeza kulimbitsa thupi kwatsopano. Thupi lanu silidzakhala ndi nthawi kuzolowera katundu, choncho phindu ntchito adzakhala apamwamba kwambiri. Kuphatikiza apo, zovuta zomwe zikuchulukirachulukira zidzakuthandizani kupita patsogolo pamaphunziro.
3. Maphunziro olimbitsa thupi amapangidwira chaka chonse! Simufunikanso kuyang'ana nthawi zonse mapulogalamu atsopano kuti thupi lanu likhale langwiro. Osachepera miyezi 12 mudzapeza chochita.
4. Monga mukudziwira, pansi pa thupi ndi gawo louma kwambiri la thupi. Metamorphosis Tracy Anderson wa ipcentric adzakuthandizani kupanga ntchafu zanu ndi matako slim ndi toned. Mudzagwiranso ntchito pa thupi lonse lonse.
5. Mphunzitsi amagwiritsa ntchito masewera olimbitsa thupi oyambirira omwe angakuthandizeni kugwiritsa ntchito minofu yambiri pa nthawi ya kalasi.
6. Pulogalamuyi imaphatikizapo osati maphunziro amphamvu okha, komanso kuvina kwa cardio kuti awotche mafuta.
7. Wina kuphatikiza ndi wapamwamba kanema ndi zabwino maziko ndi melodious nyimbo. Tracy nayenso amawoneka bwino: wowonda, mpaka kukhala ndi mawonekedwe owoneka bwino zomwe mukufuna kuyesetsa.
8. Maphunzirowa amaphatikizapo kulimbitsa thupi kwa bonasi kwa minofu ya manja.
kuipa:
1. Kulimbitsa thupi kwa Cardio Tracy Anderson kuchokera ku Metamorphosis, sikungasangalatse aliyense. Zochita zovina zothamanga kwambiri zokhala ndi kulumpha kosatha kumawoneka kosatheka. Kuphatikiza apo, zochitika zamtima zimaperekedwa mwanjira imodzi yokha yomwe sisintha mkati mwa miyezi itatu. Ngati mukufuna kusiyanitsa masewera olimbitsa thupi a aerobic, onani: Zolimbitsa thupi 10 zapamwamba za Cardio kwa mphindi 30.
2. Tracy, ngakhale yothandiza, koma kalasi yachilendo kwambiri. Onerani kanema musanayambe maphunziro.
Metamorphosis kuchokera kwa Tracy Anderson (Hipcentric) idzakuthandizani kusintha chiuno, kulimbitsa minofu ndikuchotsa cellulite. Komanso, ndi dongosolo la maphunziro mudzaonda ndikuwongolera thupi lanu mwambiri.
Onaninso:
- "Metamorphosis" Tracy Anderson kwa mtundu wa chithunzi omnicentric
- "Metamorphosis" Tracy Anderson wa mtundu wa abcentric ndi glutecentric