Maphunziro atatu a ballet ochokera ku The Booty Barre Live ochokera ku Tracey mallet

Tikupitiliza kukudziwitsani zamasewera a ballet a Tracy mallet, omwe angakuthandizeni kuti thupi lanu likhale lochepa komanso lokongola. Zogwira mtima kuphatikiza ballet, Pilates, yoga ndi callanetics zimatsimikizira kusinthika kwapamwamba kwa thupi lanu popanda kudumpha ndi kuchita masewera olimbitsa thupi ndi zolemetsa zolemetsa.

Kufotokozera kwa pulogalamu ndi Tracey mallet The Booty Barre Live

Tracey mallet wapereka maphunziro angapo ogwira mtima a ballet The Booty Barre. Lero tikambirana za maphunziro atatu, anajambula Live mu Studio ndi anthu enieni. Ngodya yosazolowereka idzakulolani kuti mumizidwe mokwanira mumlengalenga wa m'kalasi muholo. Workout Tracy mallet ipanga thupi lanu lonse, koma makamaka kusintha kukudikirira m'chiuno ndi matako. Mitundu yonse ya kukweza mwendo, squats, plie ndi njira zina za ballet zidzakuthandizani kuthana ndi mafuta ndi cellulite, komanso kulimbitsa thupi lapansi popanda zotsatira za minofu yopopera.

Mu Booty Barre Live imaphatikizapo zolimbitsa thupi 3, iliyonse ili ndi mawonekedwe ake:

• The Booty Barre Basic (37 mphindi). Mfundo imeneyi ndi yoyenera kwa iwo omwe angoyamba kumene maphunziro a ballet. Zina mwazolimbitsa thupi ndizosavuta, kotero kuchita masewera olimbitsa thupi kumakhala kosavuta. Katundu waukulu uli kumunsi kwa thupi. Pamsonkhano womaliza wotsogolera, mudzafunika mpira wa rabara.

• The zofunkha Barre (Mphindi 45). Kulimbitsa thupi kovutirapo kwa odziwa kuchita. Pulogalamuyi imayamba ndi manja ambiri, kotero mudzafunika ma dumbbells (1-2 kg). Pambuyo pa mphindi khumi pamwamba pa thupi mudzapita ku masewera olimbitsa thupi a ntchafu ndi matako. Mpira wa mphira sufunika.

• The Booty Barre Express (36 mphindi). Onetsani zolimbitsa thupi kwa iwo omwe akufuna kukhala ndi mawonekedwe, kuchita nthawi yochepa. Gawo lalikulu la masewera olimbitsa thupi limapereka kupsinjika kwa thupi lapansi, koma pamapeto pake mudzapezanso gawo lalifupi la gawo lapamwamba. Mufunika mpira wa mphira wa Pilates pa msonkhano wawung'ono wa gawo lachiwiri la pulogalamuyo.

Pa phunziro lirilonse mudzafunikanso mpando wokhazikika kuti muthandizidwe. Konzekerani kuti mukhale ndi nkhawa zambiri m'munsi mwa thupi lomwe likuchita nawo masewera olimbitsa thupi. Koma zotsatira pa ntchafu ndi matako mudzaona kwambiri. Maphunziro pa liwiro lachangu, kotero inu simudzangolimbitsa minofu komanso kuwotcha zopatsa mphamvu. Kuti mukwaniritse bwino mapulogalamuwa pamafunika luso lokwanira la maphunziro. Chifukwa chake ngati ndinu woyamba, ndibwino kusankha vidiyo Yoyambira. Onaninso: Pulogalamu ya Tracey mallet The Booty Barre kwa oyamba kumene.

Ubwino ndi zoyipa za pulogalamuyi

ubwino:

1. Izi ndizochita zolimbitsa thupi zogwirira ntchito ntchafu ndi matako, makamaka zovuta kuchotsa madera monga ma breeches ndi ntchafu yamkati. Mudzapanga minofu yanu pamiyendo yayitali komanso yowonda.

2. Chisamaliro chimaperekedwa osati m'munsi mwa thupi komanso minofu ya pamimba ndi manja. Tracey mallet amagwiritsa ntchito masewera olimbitsa thupi omwe amakhudza minofu yonse ya thupi.

3. Pulogalamuyi inaphatikizapo masewera atatu a ballet: kwa oyamba kumene kukonzekera ndi Express version. Aliyense akhoza kusankha yekha njira yabwino kwambiri.

4. Kupyolera mu masewera a ballet, mudzatha kuti muwonjezere kutambasula kwanu, makamaka m'miyendo ndi m'chiuno.

5. Kuchita masewera olimbitsa thupi ndi mpira wa mphira kumawonjezeranso minofu ya matako anu kuti matako anu akhale olimba komanso okongola.

6. Pafupifupi palibe kulumpha, koma ntchito imayenda mofulumira. Izi zikutanthauza kuti simudzangolimbitsa minofu komanso kuwotcha mafuta.

kuipa:

1. Kanema adawombera mwanjira yachilendo - kumbuyo. Chifukwa chake, mungafunike kuzolowera malingaliro awa.

2. Kuti muchite masewera olimbitsa thupi muyenera mpira wa mphira kwa Pilates.

Kulimbitsa thupi kogwira mtima kwa Tracy mallet kudzakopa onse omwe akufuna kuti miyendo yawo ikhale yocheperako komanso yowoneka bwino. Mwinamwake mwachedwa kwambiri kuti muphunzire kwambiri ballet. Koma kukonza thupi lanu pogwiritsa ntchito njira yabwino kwambiri ya ballet, ndizotheka komanso kofunika.

Onaninso: Kulimbitsa thupi kwa Ballet: kukonzekera kulimbitsa thupi kwa oyamba kumene, apakatikati komanso apamwamba.