Okuqukethwe
USuzanne Bowen ungomunye wabakhulu kunabo bonke abaqeqeshi abadumile izinhlelo ze-ballet. Uma i-Leah Disease ibhekwa njenge-trendsetter ye-ballet yomzimba, iSuzanne Bowen, ungashayela umuntu ohambisa le ndlela eya kubantu. Inikela ngezinhlelo ezahlukahlukene ze-barnych ezizokhanga kubo bobabili umfundi oqalayo futhi onolwazi.
Namuhla sizoxoxa ngokuzivocavoca nge-cardio okuvela eSuzanne Bowen bodysuit-ballet, okuzokusiza ukuthi ungagcini nje ngokudala imisipha emide emincane shisa amanoni. Umthelela ophansi wamakilasi futhi usekelwe ekuzivocavoca umzimba kusuka kuma-Pilates, i-ballet kanye nokuqina kwendabuko. Kwamanye amavidiyo uzohlangana nokugxuma okulula, kepha ngokujwayelekile umthwalo we-cardio-umthwalo utholakala ngenxa yokuphindaphinda okusheshayo kokuvivinya umzimba.
I-inventory, oyidingayo kulokhu kusebenza:
- Ama-dumbbells (isisindo esincane, cishe u-0.5-2 kg)
- Umshini (ungasebenzisa isihlalo, itafula noma enye ifenisha)
- Ibhola le-Rubber lama-Pilates (ngamavidiyo angawodwana)
Ukuzivocavoca kwe-ballet eyi-10 I-Total Body Barre enoSuzanne Bowen
Ukuzivocavoca kweCardio noSuzanne Bowen
1.Ukuqeqeshwa kwe-HIIT (isikhawu se-cardio)
- Ukuzivocavoca kweBarre HIIT: imizuzu engu-27 (umshini)
- Ibha Yesekethe ye-HIIT: imizuzu engu-39 (umshini, ama-dumbbells, ibhola)
- Ingqikithi Yomzimba Cardio HIIT: imizuzu engu-43 (umshini)
Ibha ye-HIIT - ukuzivocavoca isikhawu se-cardio okubandakanya ukushintshana kokuvivinya umzimba nokuvivinya imilenze kusuka ku-ballet ne-Pilates USuzanne ukhombisa ukuguqulwa okwenziwe lula kokuzivocavoca, futhi umlingani wakhe uTina ukhombisa inketho eyinkimbinkimbi.
Ibha Yesekethe ye-HIIT - Uhlelo lokushisa amanoni nezicubu zomzimba wonke. Ulinde isikhathi esincane se-cardio barnie izivivinyo eBarre nokuzivocavoca ngama-dumbbells kuzo zonke izindawo eziyinkinga.
Ingqikithi Yomzimba Cardio HIIT ukuzivocavoca okuvela eqenjini elisebenza eSuzanne Bowen. Isikhathi eside kunazo zonke phakathi kwazo zonke izinhlelo ezethulwe lapha. Uzoshintsha umshini wokuzivocavoca we-cardio ne-barnych wamathanga nezinqe.
2.Cardio Barre (uBarrie cardio Workout)
- ICardio Barre 1: 37 imizuzu (umshini)
- ICardio Barre 2: 32 imizuzu (umshini)
- ICardio Barre 3: 18 imizuzu (umshini)
- ICardio Barre 4:29 min (umshini, ama-dumbbells, ibhola)
Leli qoqo le-barnych ukusebenzisa ukushisa amafutha, imisipha eyandayo, kanye nokuthanjiswa komzimba okujwayelekile ngokugcizelela umsebenzi wamathanga nezinqe ebhentshini. I-Cardio-umthwalo, ngokwesisekelo, uyaqanjwa. I-pulse ephezulu izotholakala ngokuphindaphinda okusheshayo kokuzivocavoca umzimba. Khetha ubude besikhathi samakilasi noma gxila kuCardio Barre 4 uma benokusungula.
3. Isikhawu Cardio (ukuqeqeshwa isikhawu)
- Isikhawu seCardio 1: 29 min (umshini)
- Isikhathi seCardio 2: imizuzu engu-22 (ngaphandle kwempahla)
- I-Cardio Interval Barre Strength: imizuzu engama-22 (ngaphandle kwempahla)
Isikhawu seCardio 1 futhi Isikhawu 2 Cardio isikhawu esakhelwe kumgomo lapho izivivinyo ze-cardio zifakwa khona nokuvivinya umzimba ophansi. Isikhawu seCardio 2 umthwalo osinda kancanyana, kepha awudluli isikhathi.
ICardio isikhawu Barre Amandla ngaphezu kokuzivocavoca umzimba ophansi kufaka phakathi ukuzivocavoca komzimba ongaphezulu: ipulangwe, i-Push-UPS, ama-crunches.
4. Ingqikithi Yomzimba Cardio
- Ingqikithi Yomzimba Cardio 1: 14 imizuzu (ama-dumbbells)
- Ingqikithi Yomzimba Cardio 2: 21 min (i-dumbbell)
Ingqikithi Yomzimba Cardio 1 - ukuzivocavoca okufushane ukuqinisa wonke amaqembu emisipha. Ulinde izivivinyo ezihlanganisiwe ukuze usebenze umzimba ongaphezulu nophansi ngasikhathi sinye. Engxenyeni yesibili kaSuzanne Bowen walungiselela ukuzivocavoca okuthile koqweqwe.
Ingqikithi Yomzimba Cardio 2 - okuhlukile okuyinkimbinkimbi yezifundo ze-cardio, kufaka phakathi ukweqa okukhanyayo kwe-plyometric, okushintshana nezikwele namaphaphu. Engxenyeni yesibili kaSuzanne Bowen ujoyine uhlelo lokuzivocavoca umzimba ophezulu.
5.Umzimba Osezansi (ukuzivocavoca ngokugxila emathangeni nasezinqeni)
- I-Lower Body Cardio: imizuzu engama-23 (ngaphandle kwempahla)
- I-Lower Body Mixed Cardio: imizuzu engama-20 (umshini)
I-Cardio Engaphansi Yomzimba - Ukuqeqeshwa okulula okulula ngokunyakaza okusheshayo komzimba ophansi. Hhayi izivivinyo zokuzivocavoca umzimba ezijwayelekile, kepha izinga lokushaya kwenhliziyo lizohlala likhuphukile.
I-Cardio Engaphansi Yomzimba Ohlanganisiwe kulolu hlelo lunikeza okungaphezu komthwalo ongathi sína, kepha futhi ngokugxila emathangeni nasezinqeni. Uzongena kokunye ukuvivinya umzimba kwe-cardio nokuzivocavoca nge-barnie komzimba ongezansi. USuzanne Bowen ukhombisa inguqulo engasindi, nomlingani wakhe uTina - ukuguqulwa okuyinkimbinkimbi, okulungele izitshudeni ezahlukahlukene.
6. Ukuqeqeshwa okufishane kwe-HIIT
- I-HIIT Emnene Esheshayo: imizuzu engu-9 (ayikho i-inventory)
- I-HIIT esheshayo ethuthukile: imizuzu engu-9 (ama-dumbbells)
Mnwebe Ngokushesha HIIT - okuhlukile kokukhanya kokukhanya kwe-cardio Workout kwabaqalayo. Ulinde ukuzivocavoca okunesigqi okususelwa kuzinyathelo ezivamile, amaphaphu nezikwele. Ukuzivocavoca okwemizuzu engu-1 phakathi kokuzivocavoca kuzothatha ikhefu.
Okuthuthukile Okusheshayo kwe-HIIT - inguqulo eyinkimbinkimbi kakhulu yesikhawu se-cardio Workout. Uzokwenza ama-squats, amaphaphu, izivivinyo ezikhanyayo ze-plyometric zokushisa ama-calories. Ama-dumbbells akhanyayo engeza umthwalo owengeziwe.
7. Ezinye izinhlelo
- I-Tone Beginner Cardio: imizuzu engu-34 (ama-dumbbells)
- Zizwe Kahle I-Cardio: imizuzu engu-30 (ngaphandle kwempahla)
- I-Advanced Barre Fire Cardio: imizuzu engama-40 (umshini, dumbbell)
Ithoni yokuqala ye-Cardio - ukuzivocavoca okuncane kwabaqalayo. Lolu hlelo lubandakanya ukuzivocavoca okuningi ngama-dumbbells womzimba ophezulu, ngakho-ke kungcono ukuthatha isisindo sibe sincane.
Zizwe Umuhle Cardio kungenye indlela yokuzivocavoca emnene engenalo umsebenzi osindayo we-cardio. Ikakhulu kuqukethe ukuvivinya umzimba kwe-toning yomzimba ongezansi.
I-Barre Fire Cardio Ethuthukile - Ukuzivocavoca nge-aerobic, okufakwe nguSuzanne okubandakanya ukuzivocavoca kwe-cardio, ukuzivocavoca eBarre, ukuqeqesha amandla ngama-dumbbells nokuncipha kwesisindo. Izinga elishiwo - selithuthukile.
Yehlisa isisindo, qinisa umzimba futhi uwenze uphelele ndawonye ukuqeqeshwa okusebenzayo kwe-ballet okuvela kuSuzanne Bowen. Ku-Arsenal yayo yamavidiyo, wonke umuntu angathola isigaba asithandayo.
Bheka futhi: amavidiyo aphezulu angama-20 ku-youtube wamathanga nezinqe ngaphandle kwamaphaphu, izigaxa nokugxuma.