Mphunzitsi wodziwika padziko lonse lapansi Suzanne Bowen adapanga masewera olimbitsa thupi angapo otengera Pilates, yoga, kuvina ndi ballet. Kudzera njira zake mudzatha kupeza mawonekedwe okongola ndi thupi lochepa thupi.
Kufotokozera kwa pulogalamu Suzanne Bowen
Ngati mukuyang'ana zochitika zabata popanda kuphulika, yesani pulogalamu ya Suzanne: Classic Barre Amped. Maphunziro a kalembedwe ka ballet adapangidwa kukonza malo omwe ali ndi vuto ndikuwongolera thanzi lanu. Mudzatsogolera kumveketsa minofu ya kumtunda ndi kumunsi, mapewa ndi kumbuyo, biceps ndi triceps. Koma chidwi chapadera chidzaperekedwa ku mapangidwe a ntchafu zowonda ndi matako: mudzachotsa kukwera ma breeches cellulite pa ntchafu ndi matako. Ballet plie imapangitsa miyendo yanu kukhala yangwiro.
Zolimbitsa thupi Suzanne Bowen ndipo zimatha mphindi 70 ndipo ili ndi zigawo zingapo:
- Konzekera (Mphindi 3): kutenthetsa kutentha, kutambasula minofu ndi mfundo.
- Zolemera Zopepuka (Mphindi 8): gulu la masewera olimbitsa thupi okhala ndi zolemera zopepuka pamapewa ndi manja.
- Ntchito ya ntchafu (Mphindi 13): masewera olimbitsa thupi a m'chiuno ndi matako mothandizidwa ndi mpando.
- Ntchito Yapampando (Mphindi 18): kupitiriza kugwira ntchito kumunsi kwa thupi.
- Mat Work (Mphindi 15): zovuta za minofu yonse ya thupi, zimachitidwa pa Mat.
- Tambani (Mphindi 12): kutambasula komaliza kwa minofu.
Mutha kuchita zovuta zonse zonse, ndipo mutha kusankha magawo amodzi okha. Pulogalamuyi pamodzi ndi Suzanne akuwonetsa atsikana awiri, ndipo mmodzi wa iwo akuwonetsa machitidwe osinthika osavuta. Izi zidzakuthandizani kusintha katundu wanu. Mwambiri, maphunzirowa ndi oyenera anthu omwe ali ndi maphunziro a pulaimale ndi sekondale. Zotsogola ndizofunikanso kulabadira pulogalamu yofananira yazovuta kwambiri: The Booty Barre - pulogalamu yabwino ya ballet yokhala ndi Tracey mallet.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamu Suzanne Bowen, mudzaonda, konzani mawonekedwe anu ndikupangitsa thupi lanu kukhala lokwanira komanso lochepa.
2. Kulimbitsa thupi kumeneku kumaphatikizapo kugwira ntchito imodzi mwa malo ovutawa monga mikono, mimba ndi miyendo. Makamaka makalasi a ballet kwa matako ndi kuthetsa matako pa ntchafuzomwe zimavutitsa atsikana ambiri.
3. Yoyenera kwa oyamba ndi apakati mlingo. Suzanne wakukonzerani kusintha kosavuta komanso kovutirapo kwa masewera olimbitsa thupi, kotero mutha kusintha zolemetsa paphunzirolo.
4. Pulogalamuyi imagawidwa m'magulu angapo. Mutha kuchita ngati kanema (mphindi 70) ndikusankha zigawo zothandiza kwambiri.
5. Ndi otsika zimakhudza katundu, kotero kalasi ndizotetezeka kwa anthu omwe ali ndi mafupa ofooka komanso ovulala pamapazi.
6. Kwa makalasi amafuna awiri okha dumbbells ndi mpando.
kuipa:
1. Mapulogalamu otere sakhala othandiza pakuchepetsa thupi kusiyana ndi maphunziro achikhalidwe a aerobic-mphamvu. Ndi masewera olimbitsa thupi a ballet mudzafunika nthawi yochulukirapo kuti muchepetse thupi.
Ndemanga pa pulogalamu yochokera ku Classic Barre Amped Suzanne Bowen:
Suzanne Bowen adapanga njira yabwino yopangira thupi locheperako popanda madera ovuta. Pulogalamuyi idzakhala yothandiza kwambiri kwa iwo kufunafuna makalasi amtendere popanda katundu vysokogornyh.
Onaninso: Thupi la Ballet ndi Matenda a Leah: pangani thupi losalala komanso lowonda.