Ukubuyekezwa koqeqesho olufushane lwe-15 nge-Tracey mallet ku-youtube kusuka ezindaweni eziyinkinga

I-Tracey mallet iyi umqeqeshi womuntu siqu oqinisekisiwe, ofundisa amakilasi eqembu ku-aerobics, uchwepheshe emkhakheni wamaPilates kanye nesazi sezemidlalo kwezemidlalo. UTracy udume kakhulu emibuthanweni yokuqina, i-videothreesome yayo ifunwa emhlabeni jikelele.

IBooty Barre iluchungechunge oludumile kakhulu lokuvivinya umzimba kusuka kuTracey mallet. Phambilini iwebhusayithi yethu ibivele ikhishwe ukubuyekezwa okuningiliziwe kwalezi zifundo. Namuhla sinikeza ukunakwa kwakho ukukhetha wezinhlelo ezimfushane kusuka kuTracey mallet yezindawo ezinenkinga ezahlukahlukene. Amavidiyo athatha imizuzu eyi-10-15 futhi atholakala mahhala ku-youtube.

Ungahlanganisa izifundo eziningana ibe yisikhathi sokuqeqeshwa esisodwa esigcwele semizuzu engama-30 noma engama-60. Noma engeza amavidiyo amafushane kuhlelo lwawo lokuzivocavoca ngomthwalo owengeziwe. Futhi ingxenye enkulu yokuzivocavoca okulandelayo ilungele amakilasi asekuseni. Ngeke zenze umsindo omkhulu futhi kuzokuthatha isikhathi esincane kakhulu.

Ukuziqeqesha ngesisu seTracey mallet

1.Awesome Abs Workout Tracey Mallett (imizuzu engu-18)

Hlela i-Awesome Abs Workout efaneleke kuphela yokusebenzelana okuqeqeshiwe. Isifundo siqala ngomsebenzi osebenzayo womzimba esimweni sokuma: uzokwenza ukunyakaza okuyindilinga, ipani, ukutsheka. Ingxenye yesibili ifaka imichilo ehlukahlukene, esebenza ngamandla. Ingxenye yokugcina ingemuva ngama-crunches abuyela emuva, Ibhayisikili nesikebhe. Ividiyo isebenza kahle isisu sonke nomgogodla. Ukuqoqwa kwempahla akudingeki.

2.Booty Barre Abs & Flexibility Workout (imizuzu eyi-13)

Lesi ngesinye sezigaba zohlelo, iBooty Barre: Ingqikithi Yomzimba, esishilo ekuqaleni kuwebhusayithi yethu. Ividiyo yabezindaba yabiwa esiteshini se-YouTube iBeFit. Uma ungazange ube nesikhathi sokuzama inkimbinkimbi yeBooty Barre, sekuyisikhathi sokukwenza ngengxenye yesisu. Imizuzu yokuqala eyi-8 enikelwe ukuzivocavoca umzimba: i-pelvis igobile, i-pushups, ukuzivocavoca isisu endaweni yokuhlala isigamu, ipulangwe eliseceleni, uSuperman. Ngemuva kwalokho uzothola ukunwebeka okuphumuzayo kwemizuzu emi-5, ngakho-ke le vidiyo izosebenza ekugcineni kokuzivocavoca. Ukuqoqwa kwempahla akudingeki.

3.I-Pilates Abs Workout: I-Pilates Super Sculpt (imizuzu eyi-12)

Ukuzivocavoca umzimba kwemisipha yesisu. Ukuze usebenzise lolu hlelo uzodinga ibhola elincane lenjoloba. Ukuzivocavoca umzimba kuhamba kancane, kugxilwe, yonke imisebenzi yenziwa ilele ngemuva. Ukuzivocavoca umzimba kuncike kakhulu ekukhuliseni imilenze nomzimba, ngakho-ke isidingo esiphuthumayo sokusebenzisa ibhola asisona. Uhlelo lungcono ukungakhiphi abantu abanezinhlungu zasemhlane nezinhlungu ezisezingeni eliphansi.

4. I-Ab Conditioning Workout: Lose I-Belly Flab (imizuzu eyi-12)

Ividiyo yemisipha yesisu kanye nokukhonkotha kwe-Ab Conditioning Workout kwenzeka ngokuphelele phansi. Okokuqala, uzozivocavoca ngebhande le-elastic eligijima ngemuva. Ngemuva kwalokho uzokwenza ipulangwe eseceleni nepulangwe ezandleni nasezindololwaneni. Ingxenye yokugcina izophinde ibanjwe ngemuva: UTracy walungisa izivivinyo ezithile ngebhola lenjoloba. Ukuzivocavoca okulula impela kwesisu, kuphelele efanelekayo Wabasaqalayo. Ngaphezu kwalokho, kungenziwa ngaphandle kwemishini eyengeziwe.

Ukuziqeqesha ne-Tracey mallet yemilenze nezinqe

1.I-Baby Cellulite Blaster Workout: Buyisela Umzimba Wakho (imizuzu eyi-11)

Le yingxenye evela ezinhlelweni ezijwayelekile Buyisela Umzimba Wakho. Yakhelwe ngokukhethekile ukubuyisela isibalo ngemuva kokubeletha, kepha isethi yokuzivocavoca izofanelana nalabo abafuna nje ukudonsa umzimba. Esiteshini se-youtube iBeFit ibambe ingxenye, ezokusiza ukusebenza ku-cellulite emilenzeni nasezinqeni. Kunamandla amakhulu futhi kufaka phakathi ama-squats, ama-diagonal ne-lunges ohlangothini, ama-arabesque, ukuphakanyiswa kwemilenze ohlangothini lweplanga. Lolu hlelo luyinkimbinkimbi nokunyakaza kokudonsa.

2. I-Look Good Naked Barre Workout (imizuzu eyi-10)

Ukuzivocavoca ngeBarna ngesihlalo, i-The Look Good Naked Barre Workout eyenzelwe isiteshi se-youtube ne-POPSUGAR, esaziwa ngamaqoqo asezingeni eliphakeme wamavidiyo kubaqeqeshi abehlukene. Uhlelo luqukethe 15 ukunyakaza ikakhulukazi uhlobo lwe-balletama-squats ezinzwaneni, ukuphakamisa imilenze, ukuthembela esihlalweni, ama-plie-squats. Isifundo sihlanjululwa ngokunyakaza kwe-aerobic ukukhulisa ukushaya kwenhliziyo nokushisa amafutha.

3.I-Legs & Booty Shaper Workout (imizuzu eyi-14)

Kunguqeqesho lwe-aerobic futhi olusebenzayo lokwehlisa isisindo nokwakha amafomu amahle engxenyeni engezansi yomzimba. Amaseshini abanjwa cishe ngaphandle kokuphazanyiswa kusuka ekuzivocavoca okwenziwe ngokushelela. I-Tracey mallet ihlanganisa ukuhamba kwe-ballet nokuvivinya umzimba kwendabuko. Kukhona ukuguqulwa okuhlukahlukene kwamaphaphu, ama-squats nokuphakamisa imilenze. Ngaphezu kokuqinisa imisipha yezinqa nezinqe uzoshisa inani elikhulu lama-calories.

4.Ukuzivocavoca umzimba okuphansi: Imilenze nenkinobho (7 imiz.)

Ukuzivocavoca okukhulu kwemilenze nezinqe kuhlala isikhathi esincane kakhulu - imizuzu engu-7. Kuhle kodwa lungela ukujuluka: Ukunikezwa kukaTracy okusebenzayo kanye ne-plyometric ukuzivocavoca kokushisa amafutha nokususa izindawo eziyinkinga engxenyeni engezansi yomzimba. Uzokwenza lezi zivivinyo ezilandelayo: amaphaphu, amaphaphu agxumayo, amaphaphu e-diagonal, ama-squats, eqa ocingweni. Ungenza le vidiyo emfushane emathangeni ama-3 ukuthola ukuqeqeshwa okuhle kwe-HIIT.

5.Ukuzivocavoca Okuqinile Kwezinqa: Lose I-Belly Flab (imizuzu eyi-10)

Lolu hlelo luyasiza kakhulu futhi lungabizi imishini yokuqina komzimba. Isigaba sihlose ukusebenza izinqe, kepha amathanga awasebenzele kangako. Isebenza ngokukhethekile izivivinyo eziphakanyisiwe njengendlela yokuqeda ama-breeches namathanga angaphakathi we-flabby. Konke ukuqeqeshwa kwenziwa phansi, kepha ukuzivocavoca ngeteyipu kuzoba kuphela engxenyeni yokuqala yevidiyo, bese uya kokuzivocavoca ngaphandle kwamagobolondo angeziwe. Qiniseka ukuthi ufunda i-athikili mayelana nezinzuzo zokuqeqeshwa ngebhande le-elastic.

6.Ukuzivocavoca Nge-Butt-Lifting Okungcono Kune-Spanx (imizuzu eyi-10)

Enye i-videothreesome eyenziwe yi-Tracey mallet yesiteshi se-POPSUGAR. Kuhloswe ngalo ukudala izinqa ezinhle nezicocekile. Ingxenye yokuqala yenzeka ngejubane elinamandla, uzokhafula, wenze imiphunga, nokutshekisa. Ingxenye yesibili yenziwa kuMat. Ulinde ukuphakanyiswa kwemilenze ohlangothini lweplanga kanye nokuzivocavoca kwe-butt kusuka endaweni kuzo zonke izinyawo. Bona futhi nokukhethwa kwevidiyo yemizuzu eyi-10 yezinqe ezinwebekayo ezivela esiteshini se-youtube ne-POPSUGAR.

Ukuziqeqesha ne-Tracey mallet yomzimba wonke

1.Ukuzivocavoca Nge-Fat Blast Workout (imizuzu eyi-10)

I-Fat Blast Vacation Workout iyindlela yokuzivocavoca enamandla yokushisa ama-calories nokususa izindawo eziyinkinga. Ngeke kube khona ukweqa nokuzivocavoca umzimba okukhulu, kepha konke ukuzivocavoca kusezingeni eliphakeme ukwandisa izinga lokushaya kwenhliziyo nokushisa kwamafutha akho. Uhhafu wokuqala umile, uzokwenza ama-lunges nama-plie-squats. Ngokulandelayo uzomiswa kuMat ngamamojula ahlukile. Amavidiyo wokuzivocavoca akamuva agxile emsebenzini wemilenze nezinqe.

2.I-HIIT Fat Blast Training (imizuzu engu-6)

Mfushane kakhulu, kepha ukuzivocavoca okukhulu kwe-HIIT nge-Tracey mallet izokusiza ukuthi ushise ama-calories imizuzu eyi-6 kuphela. Uma ulungele umthwalo omude, ungasiqedela lesi sifundo emathangeni ambalwa noma ukuhlanganisa, isibonelo, nevidiyo yangaphambilini. Ulinde ukuzivocavoca okulandelayo: amanye ama-burpees, ukugxuma kweplank, i-skater skater, i-jump lunges, ukukhahlela. Phakathi kokuzivocavoca kucatshangelwa ukuphumula okufushane. Ukuqoqwa kwempahla akudingeki.

3.Booty Barre Ball Workout: Amathanga, Amabhanisi, i-Abs (iminithi eli-12)

Kusebenza ukuqeqeshwa kwezindawo ezinenkinga: amathanga, izinqe nesisu. Isifundo negobolondo lakho eliyintandokazi uTracy ibhola lenjoloba. Ukulungiselele izivivinyo ze-abs esesimweni sokuhlala phansi, ukunyakazisa ukunyakaza kwezinqa, ukuphakamisa nemilenze evulekile elele ngomhlane, ibhuloho. Kuhle, kulula futhi kuyasebenza kakhulu.

Ama-pilates Workout nge-Tracey mallet

1.I-Beginner Pilates Workout-Tracey Mallett (imizuzu eyi-10)

Le Pilates emnene-ukuzivocavoca umzimba okuphelele efanelekayo Wabasaqalayo. Ulinde ukuguqulwa okulula kokuvivinya umzimba ngejubane ukuze usebenze imisipha yesisu, izinqe nemilenze. Zonke izikhathi zazibanjelwa phansi, uvune izigaxa, ukuphakamisa imilenze, itafula le-pose, i-UPS. Inani elincane lokuphindaphinda nokuhamba kancane kwenza ividiyo ilungele abaqalayo.

Inselelo yePilates Total-Body Workout: I-Super Sculpt (imizuzu eyi-2)

Ama-Pilates wesithathu wemizuzu eyishumi ukugijima nebhola lenjoloba. Leli gobolondo elilula lizosiza ukwenza kube nzima ukunyakaza nokusebenzisa imisipha eminingi. Ingxenye yokuqala yeklasi yenzeka esiswini, uzosebenza ngemisipha yangemuva, okhalweni nasesiswini. Ngemuva kwalokho uzobuyela emuva futhi ngokunyakaza okulula kuzoqinisa imisipha yomzimba, izinqe nezinyawo. Ekugcineni ulinde amapulangwe nePush-UPS. Lokhu ukuqeqeshwa okuphelele kakhulu kwePilates kusuka kwabamele, kepha kuyinto efiselekayo ukuba nebhola.

Ukuzivocavoca umzimba okususelwa kuma-Pilates ne-ballet yomzimba kusuka ku-Tracey mallet kuzosiza ukuguqula isimo bese uzuze umzimba olinganiswe kahle. Ucabanga ukuthi awukwazi ukuthola isikhathi sokuqina? Imizuzu eyi-10 kuphela ezokwazi ukwaba njalo!