Zamkatimu
Ngati simukufuna kuwononga nthawi yambiri pakuchita masewera olimbitsa thupi, tikukupatsani njira ina yabwino kwambiri: kulimbitsa thupi kwakanthawi kochepa ndi Tracy Anderson. Ndi iwo mudzatha kugwira ntchito pazovuta zazikulu madera ndikupanga chithunzi chanu chochepa komanso chokongola.
Kufotokozera kwa pulogalamu ya Webisode Workouts
Makamaka kwa iwo omwe sangathe kuthera nthawi yochuluka kuti akhale olimba, Tracy watulutsa maphunziro afupiafupi ovuta kuwongolera thupi. Kuyamba kuchita 10-15 mphindi tsiku akhoza aliyense, sichoncho? Pulogalamu ya Webisode Workouts yotengera njira yotchuka, Tracy Anderson, yomwe imaphatikizapo mayendedwe ophatikizika a kuvina ndi Pilates.
Chifukwa cha masewera olimbitsa thupi apadera, mudzatha kupangitsa thupi lanu kukhala laling'ono popanda kutchulidwa minofu ndi kutanthauzira mopitirira muyeso minofu. Izi zimatheka ndi zomwe Tracy amagwiritsa ntchito pochita minofu yaing'ono yomwe imalimbitsa ndikuthandizira minofu yayikulu m'thupi lonse. Ma Workout ovuta a Webisode amakhala ndi zolimbitsa thupi zitatu:
- Kwa osindikiza (10 minutes).
- Zamanja (mphindi 10)
- Kwa chiuno ndi matako (mphindi 15)
Ngati mudagwirapo kale ntchito ndi Tracy Anderson, zolimbitsa thupi zambiri zidzawoneka zodziwika bwino. Kwa makalasi simudzasowa zida zowonjezera, ma dumbbells okha gawo lachiwiri la zovuta za manja. Chifukwa pulogalamu yokha madera ovuta masewera olimbitsa thupi, ndi bwino kuphatikiza masewerawa ndi katundu aerobic. Mutha kuwona kuvina kwakanthawi kovina kwa Cardio kuchokera kwa Tracy. Izi zimathandizira kuwotcha mafuta ndikuwonjezera kudya kwa calorie.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pamodzi ndi zolimbitsa thupi kuchokera kwa Tracy Anderson kuti muthane ndi madera anu ovuta komanso adzachita zambiri kuposa kuchepetsa thupi lanu mikono, mimba, ntchafu ndi matako.
2. Maphunzirowa ndi aafupi kwambiri (mphindi 10-15), kotero mutha kupeza nthawi yochitira masewera olimbitsa thupi masana.
3. Chifukwa cha zochitika zapadera zochokera kwa Tracy, mudzapanga chithunzi chanu kukhala chowonda komanso chokongola, popanda kutanthauzira mopitirira muyeso wa minofu. Pankhaniyi, zochitika zonse zomwe zaperekedwa ndizopezeka kwambiri komanso zomveka.
4. Simukusowa zida zamasewera, mutha kuchita popanda ma dumbbells.
5. Kupanga mphunzitsi m'mimba mosabisa ntchito osati ntchito pansi ndi rhythmic ntchito ayenera kuchitidwa atayimirira. Motero, mudzagwira ntchito mokwanira pa minofu yapakati.
Platform BOSU: ndi chiyani, zabwino ndi zoyipa, machitidwe abwino kwambiri ndi Bosu.
kuipa:
1. Kukwaniritsa zotsatira zogwira mtima ayenera kuwonjezera masewera olimbitsa thupi ku pulogalamuyi. Tikukupangirani kuti muwonere: Zolimbitsa thupi 10 zapamwamba zapanyumba kwa mphindi 30.
2. Mphunzitsi wamng'ono akuti pulogalamu. Chifukwa chake nthawi zonse muyenera kuyang'ana polojekiti, kuti musaphonye kusintha kosintha.
Kwa mafani a Tracy Anderson maphunziro oterowo adzakhala njira yabwino kukonza thupi lanu mu nthawi yochepa. Onaninso: Workout Tracy Anderson kwa oyamba kumene kapena kuti ayambire kuti?