Malo atatu owotcha mafuta okhala ndi Tracey mallet pamavuto

Mukufuna kuchepetsa thupi ndikugwira ntchito m'malo ovuta? Kenako tikukupatsirani atatu pulogalamu yabwino yowotcha mafuta kuchokera ku Tracey mallet, mwina simunayesepo. Makanemawa sachokera ku mndandanda wa Barney, ngakhale muzochita zina mumaphatikizapo zinthu zomwe amakonda Tracy za Pilates ndi ballet.

Tracey Mallett - Bikini Body Bootylicious (wa ntchafu ndi matako)

Program Tracey mallet - Bikini Body Bootylicious makamaka yopangidwira madera ovuta am'munsi. Tracy amapereka masewera olimbitsa thupi awiri othandizira ntchafu ndi matako kwa mphindi 20. Sikuti mudzangogwira ntchito pa toning ndi kutambasula minofu ya m'munsi mwa thupi, koma mudzatero kuwotcha mafuta a thupi ndikusema miyendo yanu. Sinthani mavidiyowa wina ndi mzake, kapena chitani nthawi zonse mwakufuna kwanu:

  • Kulimbitsa thupi 1 (Mphindi 18). Izi interval cardio workout zidzakuthandizani kufulumizitsa kagayidwe kake kuti muwotche mafuta m'thupi lonse ndikugwira ntchito bwino pa ntchafu ndi matako. Mudzasintha masewera olimbitsa thupi a plyometric (kulumpha) ndi masewera olimbitsa thupi amagulu angapo a minofu kumtunda ndi kumunsi kwa thupi. Mudzafunika ma dumbbells.
  • Kulimbitsa thupi 2 (Mphindi 19). Pulogalamuyi imamangidwa mwanjira yanthawi zonse ya "ballet", yomwe imakondedwa ndi ena ambiri pamndandanda wamaphunziro a Tracey mallet The Booty Barre. Mudzachita kwambiri masewera olimbitsa thupi apamwamba a ntchafu ndi matako, zomwe zidzatalikitsa minyewa ndikupangitsa kuti ikhale yowonda komanso yokoma. Pazochita izi muyenera mpando, chopondapo kapena chithandizo china, ma dumbbells safunikira.

Tracey Mallett - Bikini Thupi Absolution (kwa mimba ndi khungwa)

Pulogalamuyi imayang'ana kwambiri pakuwongolera gawo lapakati la thupi: kuchepetsa mafuta pamimba, kupanga makina osindikizira komanso kulimbitsa minofu yapakati. Tracy wakukonzerani phunziro lathunthu la dongosolo la minofu. Mumndandandawu, Absolution imaphatikizapo zolimbitsa thupi ziwiri za mphindi 20 zomwe zimayenderana bwino. Mutha kuchita kanema iliyonse payekhapayekha, ndipo mutha kuyipanga motsatizana:

  • Kulimbitsa thupi 1 (Mphindi 19). Izi interval cardio-training, momwe amachitira masewera olimbitsa thupi ndi ma dumbbells a minofu yolowetsedwa ndi cardio drills (kuphatikizapo plyometric) pofuna kuwotcha mafuta. Mu pulogalamuyi pali kutsindika pa gawo lapakati la thupi, koma khama lidzakhala la thupi lonse. Pazochita zolimbitsa thupi mudzafunika ma dumbbells.
  • Kulimbitsa thupi 2 (Mphindi 18). Muzolimbitsa thupi izi mukuyembekezera kugwira ntchito zolimbitsa thupi za rectus abdominis, minofu yopingasa yam'mimba, minofu yakuya yam'mimba ndi minofu yakumbuyo. Kumayambiriro kwa kanema Tracy mallet amapereka gawo laling'ono la cardio kuti akweze kugunda kwa mtima, koma makalasi ambiri omwe mudzachita. masewera olimbitsa thupi pa Mat kuti alimbikitse kwambiri corset ya minofu. Mudzafunikanso ma dumbbells.

Cardio Barre: maubwino, mawonekedwe ndi mphamvu ya kuwonda

Tracey Mallett - Functional Intensity Training (thupi lonse)

Koma ngati mukufuna kugwira ntchito pa thupi lonse ndipo musawope katundu wolemera kwambiri, yesani pulogalamuyo Functional Intensity Training. Tracey mallet amapereka maphunziro kwa mphindi 75, zomwe zingathe kugawidwa m'magawo kapena kuchita kwathunthu, ngati mukumva mphamvu zochitira ola limodzi. Ndi pulogalamuyi simudzangowonjezera minofu, komanso kugwira ntchito mogwira mtima pakuwotcha mafuta. Kwa makalasi ndikofunikira kukhala ndi ma dumbbells awiri.

  • Kutentha-up (4 mphindi). Kutenthetsa kutentha kukonzekeretsa thupi lanu ku katundu.
  • Kutentha Kwathunthu (Mphindi 30). Kuphunzitsidwa kwapakati pa cardio-mphamvu ndi ma dumbbells kuti awotche mafuta ndi mamvekedwe a minofu ya thupi lonse. Mudzachita masewera olimbitsa thupi ophatikizana okhudza kumtunda ndi kumunsi kwa thupi kuti mulimbikitse minofu ndipo nthawi yayitali ya cardio ipereka mphamvu yowonjezera ku thupi kuwotcha mafuta.
  • M'munsi thupi Amagwedezeka (27 mphindi). Izi zolimbitsa thupi zowotcha mafuta ndikugogomezera m'munsi mwa thupi. Amapereka masewera olimbitsa thupi ndi ma dumbbells ndi kuchepetsa thupi, komanso masewera olimbitsa thupi a plyometric kuti akweze kugunda kwa mtima ndi kuyaka mafuta.
  • Chiseled pakati (Mphindi 10). Gawo lalifupi la minofu ya pamimba ndi kumbuyo: mudzachita masewera olimbitsa thupi mutagona kumbuyo kwanu ndi lamba.
  • Zabwino-pansi (Mphindi 5) Kumasuka kutenthetsa-kutambasula.

Konzani zolimbitsa thupi zolimbitsa thupi ndi Tracy mallet

Ngati mukufuna kupanga kanema ndi Tracy mallet, tikukupatsirani dongosolo lokonzekera bwino lomwe kuti mundibweretsere m'nyengo yachilimwe. Mapulogalamu omwe tafotokozawa ndi oyenera kwa mulingo wapakati wodalirika, koma odziwa zambiri amatha kuyang'ana makanema apawokha.

  • MON: Kuwotcha Kwa Thupi Lonse kuchokera ku FIT (+kutentha ndi kugunda)
  • W: Bootylicious Workout 1 ndi 2 (kapena kanema imodzi yomwe mwasankha)
  • CP: Absolution Workout 1 ndi 2 (kapena kanema imodzi yomwe mwasankha)
  • THU: Thupi Lapansi Long'ambika + Chiseled Core (+ kutentha ndi kugunda)
  • FRI: Bootylicious Workout 1 ndi 2 (kapena kanema imodzi yomwe mwasankha)
  • SB: Absolution Workout 1 ndi 2 (kapena kanema imodzi yomwe mwasankha)
  • Dzuwa: tsiku lopuma

Sinthani kulimbitsa thupi kwanu ndikusintha zotsatira zamaphunziro, ndikuwonjezera kalendala yanu yolimbitsa thupi kanema wapamwamba kwambiri kuchokera ku Tracey mallet. Kuchepetsa thupi, kuwotcha mafuta ndikuchotsa madera ovuta ndi mapulogalamu a Bikini Body ndi Functional Intensity Training!

Onaninso: 19 ballet cardio kulimbitsa thupi kuchokera ku Suzanne Bowen pakuwotcha mafuta.

Siyani Mumakonda