Zamkatimu
Njira Tracy Anderson adapangira omwe akufuna kupanga chithunzi chanu wowonda komanso wachikazi popanda mpumulo wa manja ndi miyendo minofu. Njira yapadera yophunzitsira yodziwika bwino idzakuthandizani kuchepetsa thupi ndikupangitsa thupi lanu kukhala lokongola kwambiri.
Njira, Tracy Anderson: Njira-Mat Workout
Tracy Anderson, yemwe kale anali wovina, zomwe adakumana nazo pakuchepetsa thupi pa 25 kg adapanga pulogalamu yopanga mawonekedwe okongola komanso owoneka bwino. Zochita zake zimayimira kuphatikiza kwa zinthu kuchokera ku Pilates ndi kuvina, zomwe zimapereka zotsatira zabwino komanso zabwino. Zochita zambiri zidzawoneka zachilendo, sizingatheke kuti mudakumanapo ndi ophunzitsa ena. Njira yapadera Tracy Anderson yankho langwiro ngati mukupewa mpumulo wa thupi ndi minofu yamphamvu.
Pulogalamu ya Method-Mat Workout imatha mphindi 50. Conventionally, maphunziro akhoza kugawidwa m'magulu atatu: phazi, dzanja ndi mimba. Kuwonera kanema kungawoneke ngati phunzirolo ndi losavuta kwambiri ndipo silipereka cholemetsa pathupi, koma ndi malingaliro abodza. Maziko a maphunziro Tracy akugwira ntchito pa minofu-stabilizers, osati pamagetsi akuluakulu a minofu, monga momwe zimakhalira nthawi zambiri tikamagwira ntchito pamtunda wa thupi. Chifukwa chake, ngakhale kwa anthu ophunzitsidwa bwino, pulogalamuyo sikhala yongoyendayenda.
Dynamic Pilates adachita Tracy Anderson ali ndi mayendedwe osagwirizana. Kwa makalasi mudzafunika mpando, Mat ndi awiri dumbbells (osapitirira 1.5 kg). Tsatirani mosamala njira yochitira masewera olimbitsa thupi, chifukwa mphunzitsi pang'ono ndemanga pa pulogalamu. Training Method-Mat Workout imachitika mdera la gyrosigma lomwe limakupatsani mwayi wowotcha zopatsa mphamvu. Koma ngati mukufuna kuchita masewera olimbitsa thupi owonjezera, mutha kuwona masewera olimbitsa thupi a cardio apanyumba.
Ubwino ndi kuipa kwa Method-Mat Workout
ubwino:
1. Njira ya pulogalamu Tracy Anderson ndi yabwino kwa iwo omwe akuyesera kupewa kuchita masewera olimbitsa thupi mwachizolowezi sungani mawonekedwe achikazi achikazi. Palibe pafupifupi masewera olimbitsa thupi a manja ndi mapazi omwe amapangitsa kuti thupi lanu liziyenda bwino.
2. Popanda kufooketsa maphunziro, mudzatha kuthetsa mavuto onse: miyendo, mikono, mimba. Ngakhale kuti maphunzirowa akuwoneka osavuta, minofu yanu idzakhala yovuta panthawi ya kalasi yonse.
3. Maphunziro amachitika m'dera la gyrosigma, zomwe zikutanthauza kuti mudzatero kuonda ndi kuchepetsa kuchuluka chifukwa cha mafuta.
4. Wophunzitsa amagwiritsa ntchito kayendedwe koyambirira, komwe mwina simungapeze muvidiyo ina iliyonse. Zochita zolimbitsa thupi zomwe zimaphatikiza ma Pilates ndi mavinidwe ovina adadzipangira yekha Tracy.
5. Mufunika zida zochepa zophunzirira: ma dumbbells opepuka (0.5-1.5 kg), mpando ndi Mat.
6. Nyimbo zabwino, kanema wopangidwa bwino, wolimbikitsa maonekedwe a mphunzitsi - zonsezi zimathandiza kuti maphunziro ogwira.
kuipa:
1. Tracy amagwiritsa ntchito njira yosagwirizana ndi maphunziro, yomwe idzagwirizane ndi aliyense.
2. Ngati mukufuna kuonda msanga, mungafune kusankha pulogalamu yapamwamba kwambiri yolimbitsa thupi. Mwachitsanzo, Janet Jenkins kapena Jillian Michaels.
Njira Tracy Anderson amalingalira zokhumba za amayi ambiri. Ndizoyenera kwa iwo omwe akufuna kupanga a wowonda, wachikazi komanso wapakatikati thupi. Ngati mwakonzeka kuchoka ku masewera olimbitsa thupi wamba, yesani njira yapadera yopangira mawonekedwe okongola. Onaninso: Pulogalamu Yokwanira "Metamorphosis" Tracy Anderson.