Total Barre Body ndi Suzanne Bowen: maphunziro a ballet 10 a thupi laling'ono

Suzanne Bowen ndiye mlembi wamapulogalamu ambiri a barnych ndi makanema pa Pilates omwe apangitse thupi lanu kukhala lochepa komanso lowoneka bwino. Timakupatsirani Zolimbitsa thupi 10 za ballet kuchokera kwa Suzanne Bowen kwa ungwiro wa thupi lonse kuchokera ku Total Body Barre.

Amapereka masewera olimbitsa thupi omwe amapangidwira makalasi apaintaneti. Mwinamwake iwo sangawoneke olemera komanso osiyanasiyana monga pulogalamu ya Suzanne Bowen DVD, yomwe tidalemba kale. Komabe, magulu ambiri osankhidwa (makanema 10 osiyanasiyana okhala ndi masewera olimbitsa thupi apadera) amalipira mokwanira tinthu tating'onoting'ono timeneti.

Zolimbitsa thupi za Ballet Total Body Barre osapsinjika ndipo ndizokhazikika pakugwira ntchito zolimbitsa thupi kuchokera ku ballet ndi Pilates. Pamapulogalamu onse mudzafunika mpando, benchi kapena thandizo lina lililonse la mipando. Pamakalasi ambiri mudzafunika ma dumbbells opepuka (0.5-1 kg), ndipo mavidiyo awiri oyambirira amagwiritsidwanso ntchito mpira wa rabara.

Cholinga cha mapulogalamu onse omwe ali pansipa - kukoka thupi, kusintha kamvekedwe ka minofu, kuchotsa madera ovuta. Maphunziro amachitika mwakachetechete, gwiritsani ntchito magulu onse akuluakulu a minofu kumtunda, thupi lapansi ndi khungwa. Kupatulapo ndi Total thupi mba 9, kumene Suzanne Bowen anaphatikizapo kuchita masewera olimbitsa thupi kuti awotche mafuta. Phunziro lirilonse limayang'ana pa kutambasula.

Thupi Lonse Barre: ballet 10 zolimbitsa thupi kuchokera kwa Suzanne Bowen

1. Thupi Lonse Barre 1 (33 mphindi)

Phunziro la theka la ola ili chitsanzo chapamwamba cha maphunziro a ballet. Choyamba, mudzachita masewera olimbitsa thupi ndi ma dumbbells, omwe nthawi imodzi amagwira ntchito pamwamba ndi pansi. Mumphindi 10 mudzapita ku masewera olimbitsa thupi a Barnum momwe ntchito yayikulu imagwiridwa ndi miyendo ndi matako. Mu gawo ili la mayendedwe enieni mudzafunika mpira wa rabara, koma mutha kuchita popanda iwo. Kenako Suzanne Bowen wakukonzerani masewero olimbitsa thupi pa Mat (wamba komanso obwerera kumbuyo kukankha-UPS, njinga mpaka kuuwa, mlatho). Mphindi 5 otsiriza odzipereka kutambasula.

zida: dumbbell, mpira wa rabala (ngati mukufuna)

2. Thupi Lonse Barre 2 (45 mphindi)

Mu pulogalamuyi kale ndi labala mpira umagwiritsidwa ntchito mwachangu kwambiri. Mphindi 15 zoyambirira mumachita masewera olimbitsa thupi thupi lonse ndi mpira ndi ma dumbbells mutayimirira pamakina. Kenako yendani pamiyendo yonse inayi kuti muchite zolimbitsa thupi zolimbitsa matako ndi ntchafu. Gawo lotsatira kuti ligwire ntchito kumtunda (mikono, mapewa, pakati) pa Mat. Mphindi 10 zomaliza musanayambe kutambasula.

zida: dumbbell, mpira wa rabara

3. Thupi Lonse Barre 3 (54 mphindi)

Monga mukuonera, izi ndi maphunziro aatali a ballet. Zimayamba ndi gawo la mphindi khumi pa mikono ndi mapewa: mosiyana ndi mapulogalamu ena, ndi ntchito yokhayokha pa minofu yomwe mukufuna. Suzanne Bowen ndiye amapitilira kuchita masewera olimbitsa thupi a ntchafu ndi matako: mapapu, plies, squats. Gawo lachiwiri la pulogalamuyi limachitika pa Mat pomwe mumagwira ntchito mwadongosolo magulu onse a minofu: kukweza mwendo kwa glutes, pushups, matabwa, mlatho. Mphindi 10 zomaliza za pulogalamuyi, mphunzitsi amapereka ndalama zambiri.

zida: zimbalangondo

4. Thupi Lonse Barre 4 (28 mphindi)

Suzanne Bowen akutsutsa kuti maphunziro a ballet awa Zimaphatikizapo kugwira ntchito kwa minofu yonse kuyambira kumutu mpaka kumapazi. Mudzayamba ndi masewera olimbitsa thupi ku Barre, adapereka mphindi 15 zoyambirira za gawoli. Kenako Suzanne amapita ku masewera olimbitsa thupi a mikono, mapewa ndi khungwa, zomwe zimachitika pa Mat. Mphindi 3 zomaliza zaperekedwa kuti atambasule.

kufufuza: osafunikira

5. Thupi Lonse Barre 5 (Mphindi 47: Zolimbitsa thupi Mphindi 30 + Mphindi 20 zotambasula)

Mudzayambitsa masewera olimbitsa thupi a ballet kuchokera kwa Suzanne Bowen pa Mat kuti aukwire, adzipatulira mphindi 10 zoyambirira za pulogalamuyi. Ndiye muyenera kuchita masewera olimbitsa thupi ndi dumbbells, amene chinathandiza nthawi imodzi chapamwamba ndi m'munsi thupi, kuphatikizapo squats ndi kukweza miyendo. Suzanne ndiye pang'onopang'ono amapita kukachita masewera olimbitsa thupi apansi popanda ma dumbbells. Mphindi zotsiriza musanayambe kutambasula, mumabwereranso ku masewera olimbitsa thupi pansi. Gawo la mphindi 20 pa kutambasula likhoza kuchitidwa nokha kapena pambuyo pa pulogalamu ya mphindi 30.

zida: zimbalangondo

6. Thupi Lonse Barre 6 (52 mphindi)

china maphunziro aatali a ballet kuchokera mndandandawu, zimatenga mphindi 52. M'mapangidwe ake ali pafupi kwambiri ndi mapulogalamu ochokera ku BarreAmped ndi Suzanne Bowen. Mudzayamba phunzirolo ndi gawo lalifupi la mikono ndi mapewa ndi ma dumbbells. Kenako yambani masewera olimbitsa thupi apansi thupi limaphatikizapo squats ndi kukweza mwendo. Mu theka lachiwiri mudzachita masewera olimbitsa thupi pa Mat, makamaka kulimbikitsa thupi lapamwamba. Mphindi 7 zomaliza zimaperekedwa pakutambasula.

zida: zimbalangondo

7. Thupi Lonse Barre 7 (20 mphindi)

Kulimbitsa thupi kwa mphindi 20 kumeneku kumatha kukhala kothandiza kwambiri pa pulogalamu yanu yayikulu. Phunziro yaima kwathunthu, mudzachita masewera olimbitsa thupi ndi ma dumbbells, omwe amatsegulidwa panthawi yomweyi pamwamba ndi pansi. Pazochita zambiri zolimbitsa thupi mudzafunikanso kukhazikika. The munthu ntchito ali pa nyumba osati anapereka, koma kukhazikitsa ambiri mayendedwe ndipo iye akuyamba ntchito. Mphindi 5 otsiriza odzipereka kutambasula. Mu pulogalamuyi, mpando (makina) sakufunika!

zida: zimbalangondo

8. Thupi Lonse Barre 8 (30 mphindi)

Kulimbitsa thupi kwa ballet kumeneku ndi kosunthika komanso kokwera kwambiri pakuwotcha ma calorie owonjezera. Kuwonjezeka kwa maphunziro kumatheka chifukwa cha kusintha kwa malo pafupipafupi: kuchokera kumtunda kupita kumtunda. Mu theka loyamba mugwiritsa ntchito ma plie-squats ndi kuyimirira pamiyendo ndi matako pa Mat. Mu theka lachiwiri mukuyembekezera chingwe champhamvu, kupotoza ku khungwa ndi kuthamanga kopingasa. Maphunzirowa amatha ndi kutambasula kwakufupi.

kufufuza: osafunikira

9. Thupi Lonse Barre 9 (27 mphindi)

Pulogalamuyi zikuphatikizapo cardio intervals, choncho, makamaka amapempha omwe akufuna kuwotcha mafuta m'madera ovuta. Gawo lalikulu la masewera olimbitsa thupi a ballet limaperekedwa ku masewera olimbitsa thupi apansi. Ndipo kokha mu mphindi 5 zomaliza Suzanne Bowen adaphatikizanso zolimbitsa thupi ndi ma dumbbells a mikono ndi mapewa. Pulogalamuyi mwamwambo imatha ndi kusangalatsa kwakanthawi kochepa.

zida: zimbalangondo

10. Total Body Barre Fusion (24 minutes)

Kulimbitsa thupi kwina kwakufupi kwa ballet kuchokera kwa Suzanne Bowen. Mbali ya pulogalamu ndi kuti yaima kwathunthu. Mudzachita masewera olimbitsa thupi ndi ma dumbbells, ndipo zambiri zolimbitsa thupi sizimaphatikizapo kugwira ntchito limodzi ndi kumtunda ndi kumunsi kwa thupi. Minofu yapakati imagwiritsidwa ntchito mwanjira ina. Kulimbitsa thupi kumathera ndi kutambasula kwakufupi kwa mphindi 5.

zida: zimbalangondo

Mapulogalamu onse ndi ofanana pang'ono, pambuyo poti zolimbitsa thupi zomwe zimagwiritsidwa ntchito nthawi zambiri zimakhala zofanana. Komabe, zosintha, dongosolo lawo ndi nthawi ya kanema akuchita masewera onse a ballet a Total Body Barre ochokera kwa Suzanne Bowen ndi apadera. Yesani zonse ndipo onetsetsani kuti mwagawana zomwe mwalemba patsamba lathu!

Werenganinso: Kulimbitsa thupi kwabwino kwambiri kwa ballet kwa thupi lokongola komanso lokongola