kukonda kulimbitsa thupi kwachete kotsika kochepa ndi masewera olimbitsa thupi a minofu yakuya? Kenako yesani pulogalamuyo kuchokera kwa Tracey mallet, yemwe ndi katswiri wodziwika bwino pakupanga kanema wa Pilates.
Tikukudziwitsani maphunziro a 2 mumayendedwe a Pilates omwe angakuthandizeni kulimbitsa madera ovuta, kulimbitsa minofu, kuwonjezera kuyenda kwamagulu ndikuwongolera thupi. Pulogalamu ndi katundu wosavuta, koma zosiyana kwambiri komanso zosatopetsa. Mudzakhala ndi nthawi yabwino kwambiri ndipo mudzasintha mawonekedwe anu.
Tracey Mallet - Pilates Super Sculpt
Mu pulogalamuyi mudzafunika mpira waung'ono, wotalika masentimita 20, kotero mpirawo udzakhala wofanana ndi wokwera mtengo wamtengo wapatali wa Pilates, ndikuwonetsetsa kuchita bwino kwa masewera olimbitsa thupi ndikupatsanso minofu yowonjezera. Mpira umathandizanso kuwonetsa momveka bwino mayendedwe ndikuwonetsetsa malo oyenera a thupi.
Pulogalamu ya Pilates Super Sculpt imatha ola la 1, imachitika pansi, ndipo imakhala ndi magawo angapo ~ mphindi 10:
- Konzekera (Konzekera). Kutentha pang'ono pansi kwa thupi lonse.
- Mph Series (mimba). Zochita zolimbitsa thupi pamimba zili kumbuyo ndikukweza miyendo ndi thunthu ndi mpira.
- Oblique ndi Mabulu Zithunzi (matako ndi obliques). Zochita zolimbitsa thupi zimachitika mutagona mbali yanu ndikukuthandizani kuti mugwire matako ndi mbali.
- Miyendo ndi Kupsa M'ntchafu (miyendo ndi chiuno). Mudzakweza miyendo mutagona chagada chanu.
- Total Thupi Challenge (thupi lonse). Mu gawo ili, mukuwona kusiyanasiyana kwa Superman, pushups, bwato.
- kusinthasintha (kutambasula). Kutambasula kwabwino kwa thupi lonse.
Zovutazo zimapangidwira mulingo wapakatikati, koma Tracy mallet wakonzekera kubwereza pang'ono pazochita zilizonse, kotero pulogalamuyi ikhala yotheka ngakhale kwa oyamba kumene. Maphunziro achitika pang'onopang'ono momasuka. Katundu wabwino udzakhala ndi mimba, matako, ntchafu - ndilo vuto kwambiri m'dera atsikana. Kuphatikiza pa kuwongolera mawonekedwe, muthandizira kuwongola kaimidwe ndikupumula ku ululu wammbuyo komanso kupweteka kwam'munsi.
Ndemanga ya maphunziro 18 achidule ndi Tracey mallet pa youtube pazovuta
Tracey mallet - Tayani Belly Flab
Kutaya Belly Flab sikunganenedwe kuti ndi Pilates mwanjira yake yoyera, koma Tracy mallet adaphatikizidwa muzochita zolimbitsa thupi zofananira. Maphunziro opangidwa kuti azigwira ntchito minofu yapakatikati ndi m'munsi mwa thupi. Pogwiritsa ntchito masewera olimbitsa thupi, mupanga mimba yosalala, kuchotsa cellulite pa ntchafu ndi matako. Pulogalamu ndiyabwino kwa amayi achichepereamene akufuna kuchira pambuyo pobereka.
Kuti mumalize pulogalamuyi m'magawo ena mungafunike mpira, dumbbell ndi bandi zotanuka. Pulogalamuyi imagawidwa kukhala 5 magawo a mphindi 10 (+ malangizo ogwiritsira ntchito).
- Gawo Loyamba: Zamimba. Chitani masewera olimbitsa thupi pamimba ndi bandi yotanuka ndi mpira.
- Phase Mmodzi: mbuyo Blasters. Kulimbitsa ntchafu ndi matako ndi gulu zotanuka.
- Phase Awiri: Zamimba. Kuchita masewera olimbitsa thupi kwa mimba c ya mpira.
- Phase Awiri: mbuyo Blasters. Kulimbitsa ntchafu ndi matako ndi mpando ndi zotanuka bande.
- Hard Rock Abs 10 Mphindi. Kuchita masewera olimbitsa thupi m'mimba ndi dumbbell.
- Malangizo njira: malangizo oyendetsera bwino masewera olimbitsa thupi a minofu ya m'mimba.
Mutha kuchita masewera onse kwathunthu - zidzakutengani kupitirira pang'ono mphindi 50. Kapena tengani gawo lina la madera ovuta kapena kutengera kupezeka kwa zinthuzo. Pulogalamuyi ndi yoyenera ngakhale pamlingo woyambira maphunziro.
Onaninso: 19 ballet cardio kulimbitsa thupi kuchokera ku Suzanne Bowen pakuwotcha mafuta.