Uhlelo olunenjabulo yenjabulo ngolimi lwesiRussia lomzimba omncane

UJoey Bull ungumdansi wangaphambili we-ballet, iqhawe eliningi lokuqina kwe-UK, umdansi wesikole samandulo nomqeqeshi onolwazi olunothile lwamazwe omhlaba. Sikwethulela enye yezinhlelo zayo ezaziwa kakhulu, Ingqikithi Yomzimba Toning, eyenziwe ngesisekelo se-ballet futhi yahunyushelwa olimini lwesiRussia.

Uhlelo uJoey bull "ukubukeka okusha kokuqina"

Uhlelo Ingqikithi Yomzimba Toning (“ukubukeka okusha kokuqina komzimba”) kuyinkimbinkimbi yokuhamba okuhamba phambili kusuka ku-ballet, okuzokusiza ekwakheni imilenze eqinile, enhle futhi ezacile. Leyomilenze ungayibona abadansi ngemisipha yabo enciphisiwe. Futhi, ukuzivocavoca uJoey bull kwaba izivivinyo ezisebenzayo ze-cardio ezisekelwe ku-ballet, lapho uzothuthukisa khona uhlelo lwakho lwezinhliziyo futhi ulahle amafutha amaningi. Uhlelo luhunyushelwe olimini lwesiRussia, ngakho-ke uzokwazi ukuqonda konke ubuqili kanye nama-nuances ngenkathi kwenziwa izivivinyo ze-ballet.

Sitshele ngezinhlelo uJoey bull eselulekwe ngomunye wabafundi bethu, uMaria, futhi sibonga kakhulu. Izinhlobonhlobo zokuzivocavoca kusayithi lethu zizokusiza ukuthi ukhethe amakhompiyutha wevidiyo alungile futhi wandise ukusebenza kahle kokufunda.

Inkunzi eyinkimbinkimbi kaJoey "ukubukeka okusha kokuqina" ihlala imizuzu engu-55 futhi iqukethe izingxenye ezilandelayo:

• Warm Phezulu (imizuzu eyi-13). Le ngxenye yokuqeqesha ifaka izivivinyo zomlenze ezisebenza kahle ezikulungiselela imithwalo enamandla amakhulu.
• Imilenze Ukuzivocavoca (imizuzu eyi-14). UJoey bull ushintshe ukunyakaza kusuka ku-ballet, ukuze asebenze yonke imisipha yemilenze nangemuva komzimba. Ulinde uBatman, ukuphakanyiswa kwemilenze, ama-squats, i-plie, ne-curtsey.
• I-Cardio Ukuzivocavoca (imizuzu eyi-18). Le ngcezu - inhlanganisela enkulu yokuqina komzimba ne-ballet. Kokuzivocavoca kule ngxenye kuklanyelwe ngqo ukushisa amanoni nokuthuthukisa ukuma kwakho ngesikhathi esifushane. Uzothola inani elikhulu lokweqa, ukweqa kanye nezikwele.
• Cool Phansi (imizuzu eyi-10). Kule ngxenye kulindelwe ukuthi ungazivocavoci nokuzelula nje kuphela, kepha uvocavoca ukuqinisa amagxolo kuMat.

Emakilasini ngeke udinge okokusebenza okwengeziwe. Uma ufuna ungenza izivivinyo eduze kwesihlalo, kuzosiza ukugcina ibhalansi. Ngokungafani nezinhlelo eziningi ze-ballet, i-Total Body Toning amateki agijimayo. Uma isigamu sehora lokuqala ungajatshulelwa ungenazicathulo, khona-ke izicathulo zokuzivocavoca ze-cardio ziyadingeka! UJoey bull naye welulekwa ukuthi abeke uMethi phansi ukuze ukufika kube lula.

Uhlelo uJoey bull lufanele ezingeni eliphakathi nangaphezuluabaqale ukubekezelela ukuzivocavoca umzimba kusukela ekuqaleni kuze kube sekugcineni kuzoba nzima. Kuyinkimbinkimbi yize kungokwalolu chungechunge lwe-ballet, kodwa kuqukethe izivivinyo zedramu, ngakho-ke uma ungumsekeli wemithwalo ephephile, uhlelo "ukubukeka okusha kokuqina" ngeke ukwenze. UJoy uncoma ukukwenza kathathu ngesonto ukuthola imiphumela emihle.

Izinzuzo zohlelo:

1. Ukuzivocavoca okusekelwe ekunyakazeni kwe-ballet futhi kusebenza ikakhulukazi ekwakhekeni kwemilenze emincane nemisipha evulekile. Uma ufuna ukususa ama-breeches akhe, ukususa amanoni emathangeni angaphakathi, ukhohlwe ngamathanga amahle, bese wenza ukusebenza kwe-ballet njalo.
2. Ukulahleka kwamafutha isikhawu esifushane se-cardio kusebenza kakhulu kunokuzivocavoca umzimba okuqhubekayo ngejubane elifanayo. Ngengxenye yeCardio Workout uzolahlekelwa isisindo futhi wehlise nomthamo womzimba.
3. Ngokuzivocavoca nge-ballet kusuka ku-joy bull uzofunda nokuthi uwulawula kanjani umzimba wakho, wakho ukunyakaza kuzoba ngomusa ngokwengeziwe nepulasitiki.
4. Isakhiwo sihlukaniswe izigaba, ngakho-ke ungakhetha ubude bekilasi.
5. Ukusebenza kwe-Ballet kukuvumela ukuthi uhlanganyele imisipha yomzimba engatholakali lapho wenza inqubo ejwayelekile yokuqina.
6. Ngenxa yokuzivocavoca kweTotal Body Toning uzokwazi ukuthuthukisa ukuguquguquka kwemvelo nokwenza ngcono ukuzelula.
7. Uhlelo luhunyushelwe olimini lwesiRussia, okuyibhonasi enhle eyengeziwe.

Ezinye izinhlelo uJoey bull

Ballet Workout For Legs, Bums & Tums (Ballet Workout yemilenze nezinqe)

Okunye ukuzilolonga kwe-ballet kusuka kuJoey bull, kepha ngaphandle kokuhumushela olimini lwesiRussia. Uzosebenza ezindaweni eziyinkinga zemilenze nesinqe, futhi uqinise imisipha yomgogodla, uthuthukise ukuma futhi udale isibalo esincane. Lolu hlelo lubandakanya izivivinyo ezahlukahlukene kusuka ku-ballet, Pilates, aerobics kanye ne-plyometric elula. Kugcizelelwa imisipha yamathanga nezinqe.

I-Workout Ballet Workout Yemilenze, Ama-Bums nama-Tums ihlala imizuzu engu-57 futhi kufaka phakathi izingxenye ezilandelayo:

• Warm Up (6 imizuzu) Fudumeza umzimba wonke
• Zivocavoce ngoba Ama-Bums (Imizuzu engama-20). Ukuzivocavoca kwe-ballet yomzimba ongezansi.
• I-Cardio ngoba Imilenze (Imizuzu eyi-14). Ukuzivocavoca kweCardio okususelwa kuzakhi ze-ballet kumodi ye-aerobic (kukhona ukweqa, yenza le ngxenye ibe ngamateki).
• Umsebenzi wephansi wamaTum (Imizuzu eyi-10). Ukuzivocavoca kwemilenze, okhalweni nesisu phansi.
• Stretch (Imizuzu engu-7). Ukwelulwa okumnandi komzimba wonke.

Okwezifundo, wena ngeke idinge okokusebenza okwengeziwe. Kodwa-ke engxenyeni yesibili kuyinto efiselekayo ukuthola ukusekelwa okuthile ngefenisha noma udonga. Ingxenye yeCardio ifaka ukuzivocavoca umzimba okwanele, ngakho-ke kwenze ngamateki. UJoey bull uncoma ukwenza lolu hlelo kathathu ngesonto.

Ukuvuselelwa komzimba (umzimba ophelele ngemizuzu engu-15 ngosuku)

Umzimba ophelele ngemizuzu engu-15 ngosuku wenzelwe labo abafuna ukuletha imizimba yabo isesimweni esihle. Ingqikithi yalolu hlelo ilele umgomo wokwehlukaniswa kwamanani ezinhlotsheni: eliphakathi, i-Apple nohlobo lwentsha. UJoey bull uthi yize singeke silushintshe uhlobo lwesibalo, kepha ukukhulisa ukwakheka nokwenza ngcono ubukhulu kusezandleni zethu. Ukuqeqesha ihunyushwe olimini lwesiRussia!

Uhlelo lokuhlelwa kabusha komzimba ihlala imizuzu engu-50 futhi kufaka phakathi izingxenye ezimfushane ezilandelayo:

• Isingeniso (3 imizuzu). Isingeniso nokubuka konke kohlelo.
• Ipheya (4 imizuzu). Lapho ipheya lokumiswa komzimba ingxenye enkulu yomzimba igxilwe ngaphansi kokhalo. Ukulinganisa ingxenye engenhla nengaphansi yomzimba, kufanele sinake amahlombe nangemuva. Lokhu kuzosiza ekuthuthukiseni ukubukeka jikelele kwesibalo.
• Apple (4 imizuzu). Uma uthayipha amafutha amaningi e-Apple aqoqana eduze kwesifuba. Ukwenza ngcono ukwakheka komzimba i-Apple joy bull ikucebisa ukuthi wenze izivivinyo zamahlombe, izinqe nezinyawo. Ngenxa yalokhu uzolinganisa ubukhulu bakho
• I-Bodish Qondile (4 imizuzu). Ohlobo lwentsha, noma ngamanye amagama unxande uJoey bull unikeza izivivinyo eziphumelelayo zomzimba ongaphezulu nophansi.
• Izikhali (Imizuzu emihlanu). Ukuzivocavoca kwemisipha yezingalo namahlombe.
• Chest (Imizuzu emihlanu). Ukuzivocavoca kwemisipha yesifuba.
• Emuva (5 imizuzu) Ukuzivocavoca kwemisipha yangemuva.
• Imilenze (Imizuzu eyi-15). Ukuzivocavoca kwemisipha yezinyawo nezinqe.
• Isisu (Imizuzu emihlanu). Ukuzivocavoca kwe-abs.
• Ukuphila Isitayela6 imizuzu). Indlela yokuphila nokudla okunempilo.

UJoey bull uncoma ukuthi wenze lolu hlelo Izikhathi ze-3 ngesonto ukufeza imiphumela ebonakalayo. Umqeqeshi ukukhuthaza ukuthi ungagxili kuphela ezindaweni zabo eziyinkinga futhi usebenze emzimbeni wonke, ukulinganisela ukwakheka nokwenza ngcono ubukhulu. Ekuqeqesheni uzodinga ibhande le-dumbbell ne-elastic ye-2-3 kg. Injabulo ibuye isebenzise okokusebenza okwehlukile: isitulo, ibha, ikhawunta, isitulo Sekukonke lolu hlelo lucacisiwe futhi lwakhiwe, nemishini esetshenzisiwe.

Ufuna ukwehlukanisa ukusebenzisa kwakho? Zama uhlelo lwe-Joey bull oluzokusiza ukuthi usebenze ngekhwalithi yomzimba, ushise amanoni, ususe izindawo eziyinkinga futhi wakhe isibalo esincane esincanyana!

Funda futhi: iBooty Barre Ballet: Ukuqeqeshwa kweBallet kusuka kuTracey mallet.