Zamkatimu
Kuphunzitsidwa ndi Tracey mallet kudzakhala gawo lalikulu kwa inu woonda, patanatomy, thupi lachisomo. Mapulogalamu ake amachokera ku ballet yolimba, yomwe mungathe kusintha maonekedwe anu popanda katundu wa vysokogornyh.
Kufotokozera za zolimbitsa thupi zochokera ku Tracey mallet
Booty Barre ndi pulogalamu yozikidwa pazinthu za yoga, Pilates, ballet ndi masewera olimbitsa thupi. Kuphatikiza uku kudzakuthandizani kuti musachepetse thupi ndikulimbitsa minofu, komanso kuti thupi lanu likhale lachikazi komanso lachisomo. Tracey mallet imapereka njira yomwe mungaphunzitse bwino thupi lanu. Komabe, zotsatira zake simudzapopedwa manja ndi miyendo yokhala ndi minofu yolimba komanso yocheperako komanso yokongola. Chifukwa cha zovuta za "ballet" zolimbitsa thupi, mudzakhala ndi thupi lamaloto anu.
Program Total yatsopano thupi kuchokera ku The Booty Barre ndi masewera olimbitsa thupi, omwe amatha kugawidwa m'magawo angapo:
- Kulimbikitsa (10 mphindi). Mumatenthetsa minofu yanu mofatsa, kutambasula mafupa, kuti musawawononge panthawi yophunzitsidwa.
- Kwa manja (10 minutes). Mu gawo ili la akufuna ntchito chapamwamba thupi ndi kuwala zolemera.
- Maphunziro oyambira (mphindi 30). Mudzachita ma plies osiyanasiyana, ma squats, mapapu, kukweza miyendo kuti ntchafu zanu zikhale zowonda komanso matako anu olimba. Kwa gawo lidzafunika mpando wothandizira.
- Kwa osindikiza (10 minutes). Zochita zolimbitsa thupi pa Mat kuti mugwire minofu ya m'mimba ndi kumbuyo.
- Kutambasula (5 minutes). Pomaliza, mudzakhala mukutambasula ndi kumasuka kwa minofu.
Kuphunzitsa Tracey mallet kuli mwachangu kwambiri, masewera olimbitsa thupi amapambana ena popanda kusokoneza. Zolemetsa, makamaka pamapazi ake, zidzakula kwambiri, kotero khalani okonzeka kupereka chirichonse mpaka pazipita. Pulogalamuyi imatenga mphindi 65 pamaphunziro, mudzafunika mpando, Mat, zolemera (1-1. 5 kg). Mudzachita masewera opanda nsapato, choncho nsapato zothamanga zimafunika. Njira yopepuka mapulogalamuwa amaperekedwa, mwachitsanzo mu Ballet Body ndi Leah Disease.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Kuchita masewera olimbitsa thupi pa bar ndi Tracey mallet ndi njira yabwino yokoka thupi, ndikupangitsa kuti likhale lochepa komanso lokongola, lopanda tanthauzo la minofu. Kuphatikiza zinthu kuchokera ku Pilates, yoga, masewera olimbitsa thupi a ballet ndi masewera olimbitsa thupi a isometric kumathandizira kwambiri thupi lanu.
2. Mudzakonza madera onse ovuta: mikono, miyendo, mimba. Zowoneka zophweka, zolimbitsa thupi zidzakupatsani katundu wodabwitsa pa minofu yanu.
3. Amenewa otsika kwambiri kulimbitsa thupi abwino kwambiri kwa anthu matenda a mafupa ndi bondo, amene contraindicated kulumpha ndi kuthamanga ntchito.
4. The Booty Barre ikuthandizani kukonza kaimidwe kanu, kukulitsa kulumikizana, ndi Kusinthasintha.
5. Kwa makalasi amafuna mpando okha, Mat ndi zolemera zopepuka (1-1. 5 kg). Kuchita mudzakhala opanda nsapato, kotero nsapato sizofunika.
6. Zochita zonse zomwe zasonkhanitsidwa mu pulogalamuyi ndizopezeka kwambiri komanso zomveka. Kwa oyamba kumene m'modzi mwa atsikanawo amabwereza kusinthika kosavuta kwa masewera olimbitsa thupi.
kuipa:
1. Kuti mukwaniritse bwino izi muyenera kukhala ndi kutambasula bwino ndi kusuntha mafupa. Kupanda kutero, kuchita masewera olimbitsa thupi ndi matalikidwe akulu kungakhale kovuta.
2. Kalasi ndi yoyenera pamagulu onse a luso, koma oyamba kumene kuti apirire kuyambira pachiyambi mpaka kumapeto adzakhala ovuta.
Ndemanga pa pulogalamu ya Tracey mallet The Booty Barre:
Pezani thupi lowonda, lokongola, lokongola ndi The Bare Booty. Ndi Tracey mallet inu ngakhale popanda vysokogornyh yotopetsa maphunziro akhoza kupanga mawonekedwe a maloto anu.
Onaninso ndemanga ya pulogalamu ya Tracey mallet kwa oyamba kumene: The Booty Barre: Beginners & Beyond.