Limbikitsani Tone ndi Torch: zolimbitsa thupi zolimbitsa thupi ndi Suzanne Bowen

Kukula kochulukirachulukira kwa mapulogalamu omwe amaphatikiza machitidwe angapo olimbitsa thupi. Njirayi imapangitsa kuti maphunziro azichita bwino komanso kuti azikhala osiyanasiyana. Kulimbitsa thupi lochepa thupi lochokera kwa Suzanne Bowens ndi chitsanzo.

Kufotokozera kwa pulogalamu Yambitsani Toni ndi Torch

Tighten Tone ndi Torch ndi pulogalamu yomwe imaphatikiza bwino zinthu masewera olimbitsa thupi a Pilates, yoga, ballet ndi classical. Susannah Bowens amakupatsirani kuti mawonekedwe anu akhale abwino polimbitsa thupi lochepa thupi. Iye anatenga khalidwe la ntchito zimene mokoma kutsogolera minofu mu kamvekedwe ndi kupewa kwambiri kugunda kwa manja ndi mapazi.

Maphunzirowa amakhala ndi ma videothreesome angapo a magawo osiyanasiyana a thupi. Suzanne sapereka nthawi yeniyeni ya makalasi, kotero mutha kuphatikiza magawo a mphatso mwakufuna kwawo. Lingaliro lokhalo lochokera ku maphunziro a mphunzitsi liyenera kuyamba nthawi zonse ndi kutentha ndi kutambasula kwathunthu:

• ofunda up (1 miniti). Kutentha pang'ono, kutenthetsa minofu musanayambe kuchita masewera olimbitsa thupi.

• M'munsi thupi Wotsamira (Mphindi 22). Barna kulimbitsa thupi kwa miyendo ndi matako. Padzafunika 1 dumbbells.

• Upper thupi Sleek (21 min). Kulimbitsa thupi kumtunda: mikono, mapewa, kumbuyo, abs. Mudzafunika Mat ndi ma dumbbells.

• cardio Chiwala (23 mphindi). Kuphunzitsa kwapakatikati kwapakatikati ndi mphindi 7 za minofu yapamimba.

• Kuli pansi (Mphindi 12). Kupumula ndi kutambasula minofu pambuyo pochita masewera olimbitsa thupi. Mudzafunika mpando.

Thupi la Ballet ndi Matenda a Leah: pangani thupi losalala komanso lowonda

Zolimbitsa thupi zonse za thupi lochepa zimakhala kwa ola limodzi ndi mphindi 1. Ma Dumbbells amatha kutenga 20 mpaka 1 kg kutengera mphamvu zanu. Pulogalamuyi ndi yoyenera pafupifupi aliyense: kuyambira oyamba kupita patsogolo. Mukhoza kuchita kwa mphindi 30 patsiku, kuchita gawo limodzi ndi kutentha ndi kugunda, ndipo mukhoza kuphunzitsa kwa ola limodzi kapena kuposerapo.

Ubwino ndi zoyipa za pulogalamuyi

ubwino:

1. Maphunziro opanga thupi logwirizana bwino kuchokera kwa Suzanne Bowens mudzakonza chithunzicho ndikuwongolera mawonekedwe anu. Zovuta ndizochita zolimbitsa thupi zidzakulitsa kwambiri thupi lanu.

2. Kupyolera mu pulogalamuyi, mudzawopseza atolankhani, kuchepetsa chiuno, kumangitsa matako ndikusintha mawonekedwe a manja.

3. Maphunzirowa agawidwa m'mavidiyo angapo atatu pagawo lililonse la thupi. Mukhoza kuyang'ana pa ntchito zomwe mukufunikira kwambiri.

4. Pulogalamuyi ndi yoyenera pamlingo uliwonse wolimbitsa thupi, kuyambira koyambira kupita patsogolo.

5. Susannah Bowens amagwiritsa ntchito mfundo za ballet zomwe zidzakulolani kuti "mutalikitse" minofu ndikupewa mpumulo wosafunikira pamanja ndi mapazi.

6. Zazinthu zowonjezera zidzangofunika ma dumbbells opepuka ndi Mat.

7. Ambiri mwa mapulogalamuwa saphatikiza masewera olimbitsa thupi. Apa, mphunzitsi mwanzeru anawonjezera pa nthawi ya maphunziro interval.

kuipa:

1. Palibe nthawi yomveka bwino ya makalasi, muyenera kuwaphatikiza mwakufuna kwake.

2. Kalembedwe kamene Suzanne amalalikira m’makalasi ake, sikuyenera aliyense.

Ndemanga pa pulogalamuyi Limbitsani Toni ndi Torch kuchokera kwa Suzanne Bowen:

Kulimbitsa thupi kwa thupi laling'ono kuchokera kwa Suzanne Bowens ndi njira yabwino kumangitsa minofu ndi kuchotsa mafuta owonjezera. Musintha chithunzi chanu mothandizidwa ndi zovuta zosavuta komanso zochokera ku Pilates, ballet, yoga komanso kulimbitsa thupi kwapamwamba.

Werenganinso: Mapulogalamu 30 apamwamba a oyamba kumene: komwe angayambire kuphunzitsa kunyumba.