Okuqukethwe
I-Tracey mallet yayithandwa iningi lodokotela ngenxa yokuqeqeshwa kwayo kwe-ballet okuqhamuka eThe Booty Barre. Phakamisa ukuthi uzame uhlelo lwaphambilini olwaziwa ngokuthi umqeqeshilokho kuzokusiza ukuthi wehlise isisindo ngaphandle kwemithwalo enamandla yomthelela.
I-Tracey mallet ingumqeqeshi odumile waseMelika, umbhali wezinhlelo eziningi zokuqina, uchwepheshe wamaPilates, isazi sezemidlalo kwezokudla nomama wezingane ezimbili. I-Tracey mallet iqala ukusebenzisa okusekelwe kuma-Pilates, i-yoga nokuqina kwendabuko. Izinhlelo zakhe zinselele ngokwanele ukuthi zisebenze futhi zilula ngokwanele ukuhambisana nabantu abaningi ababandakanyekayo.
Esihlokweni sanamuhla sizogxila ezinhlelweni ezine zeTracey mallet, ekhishwe kwividiyo ethi The Booty Barre. Lezi zikhathi zamahora zizokusiza ukuthi uzuze isibalo esincane esincane ngaphandle kwezindawo ezinenkinga. Mhlawumbe, azikwazi ukubizwa ngokuthi izinhlelo ezivelele ngokuqhathaniswa nevidiyo yeThe Booty Barre, kepha ziyasebenza ekuthuthukiseni izibalo:
- 6 Minute Blast Quick: Ingqikithi Yomzimba Yekhalori Yomzimba (imizuzu engu-52)
- 6 Minute Blast Quick: Ingqikithi Yokushisa Amafutha Omzimba (imizuzu engu-58)
- Kuvuselele: ICardio Fusion (imizuzu engu-52)
- Vuselela Wena: Sleek & Lean (imizuzu engu-69)
Izinhlelo zilungele ukuqeqeshwa kwezinga eliphakathi. Ungasebenzisa futhi ukuzivocavoca nge-Tracey mallet ukuthola kabusha ngemuva kokubeletha. Shintshanisa lawa makilasi omunye nomunye, noma khetha noma iyiphi ividiyo oyithandayo. UTracy uncoma ukwenza ezinhlelweni zakhe Izikhathi ezi-3-4 ngeviki ihora ngosuku, uma ufuna ukuthola imiphumela emihle.
Ukubuyekezwa koqeqesho olufushane lwe-18 nge-Tracey mallet ku-youtube kusuka ezindaweni eziyinkinga
6 Minute Blast Quick: Ingqikithi Yomzimba Yekhalori Yomzimba
Uhlelo Ingqikithi Yomzimba Ikhalori Blast iqukethe izingxenye eziyisikhombisa zemizuzu engu-6futhi kufaka phakathi ukufudumala nokuqina. Ungenza ividiyo imizuzu engama-52, noma usethe ukuzivoxavoxa kwakho kusuka emaminithini ayi-6 ahlukile. Emakilasini uzodinga i-dumbbells ekhanyayo engu-1-2 kg (engxenyeni yokuqala yevidiyo) noMat. Uzoshisa amakhalori, ukhiphe umzimba futhi uthuthukise ukuguquguquka.
Izigaba ezintathu zokuqala zifaka phakathi ukushintshana kokuzivocavoca kwe-cardio nokuzivocavoca ngama-dumbbells wethoni yemisipha. Ingxenye yesine iqukethe ama-asanas endabuko e-yoga. Ingxenye yesihlanu ifaka izivivinyo zesisu, ezenziwa phansi. Esigabeni sesithupha nesikhombisa, uzokwenza izivivinyo ezilula ezivela kumaPilates ezindaweni ezinenkinga. Ngakho-ke, kulolu hlelo uzothola isigamu sokuqala esinamandla nesigamu sesibili sokuthula sekilasi.
6 Minute Blast Quick: Ingqikithi Yokushisa Amafutha Omzimba
I-Workout Tracy mallet Ingqikithi Yomzimba Wokushisa isikhathi eside, kepha isakhiwo senza okufanayo. Lolu hlelo lufaka izingxenye eziyisishiyagalombili zemizuzu engu-6 ongazenza ngokungaguquguquki, uhlanganise noma ukhethe izingxenye ezithile. Emakilasini uzodinga ama-dumbbells akhanyayo, i-Mat ne-fitball, kodwa kuphela engxenyeni yesibili yevidiyo.
Izigaba ezintathu zokuqala uzokwenza izivivinyo ezinamandla ze-toning zigxile emzimbeni ongezansi. Ngemuva kwalokho uthola ingxenye ethule nge-fitball nama-dumbbellslokho kuzosiza ukusebenza imisipha yamahlombe, isifuba nezingalo. Ingxenye yokugcina i-fitball kuphela futhi ifaka phakathi izivivinyo zemisipha eqondile nene-oblique yesisu.
Kuvuselele: I-Cardio Fusion
Vuselela Wena: I-Cardio Fusion - ukuzivocavoca okulula kwemizuzu engu-50 ngokunyakaza okuhlukile kusuka ku- Ama-pilates, umdanso, i-yoga, ukuqeqeshwa kwe-ballet namandla. Isilondolozi seTracey sifakiwe esifundweni, izivivinyo ezisebenzayo zokuqeda imisipha eningi yamafutha kanye nethoni. Engxenyeni yokuqala yohlelo, uphakamisa izinga lokushaya kwenhliziyo yakho futhi ushise ama-calories, futhi okwesibili - kuzoqinisa imisipha futhi kususe izindawo eziyinkinga. Uzodinga kuphela ama-dumbbells akhanyayo (1 kuya ku-2 kg). Lolu hlelo, ngokugcizelela ohlelweni lwemisipha.
Uhlelo:
- Ukubingelela kwelanga okufudumele (imizuzu eyi-11). Ukufudumala ngesitayela se-yoga.
- UCore Cardio (imizuzu eyi-15). Ingxenye ye-Dance-ballet yama-calories avuthayo.
- Ukuqopha umzimba okuphezulu (imizuzu eyi-15). Ingxenye yokuqoshwa komzimba ophezulu ngama-dumbbells.
- Ukuqoshwa Komzimba Okuphelele (imizuzu eyi-10). Ngokuyinhloko kufaka izivivinyo zesisu namagxolo.
- Ukwelula (imizuzu emi-3). Ukwelulwa kokugcina.
Kuvuselele: Sleek & Lean
Sleek & Lean enye ividiyo yochungechunge ethi Vuselela Wena, ezokusiza ukuthi wakhe imisipha emide, encikile futhi eguquguqukayo yemilenze kanye ne-cor eqinile. Isilondolozi se-Program Tracy sihlala isikhathi esingaphezu kwehora, kepha sehlukaniswe izigaba ezincane, ngakho-ke uzokwazi ukukhetha izingxenye ezithile ozidingayo. Engxenyeni yokuqala yokuzivocavoca uzodinga isihlalo.
Uhlelo:
- Ukuzifudumeza: I-Rotational Yoga & Pilates (imizuzu engu-7). Ukuzifudumeza.
- Ibha ye-Ballet (imizuzu engu-15). Ukuzivocavoca ngeBarna kwemilenze enesihlalo.
- I-Power Yoga (imizuzu eyi-13). I-yoga yamandla.
- I-Abs & Buns (imizuzu engama-20). Ingxenye ephansi yesisu nezinqe.
- Ukuqoshwa komzimba okuphezulu (iminithi eli-12). Ukuzivocavoca umzimba ongenhla ngaphandle kwemishini.
- Ukwelula (imizuzu emi-3). Ukwelulwa kokugcina.
Zikhethele amavidiyo ahamba phambili nge-Tracy mallet bese uqala ukubuka namuhla! Noma gcina i-athikili kumabhukhimakhi akho, uma usenohlelo lokuqeqeshwa okwamanje, kepha hlela ukuzama ukuzivocavoca maduze.
Bona futhi: i-cardio Barre: izinzuzo zevidiyo nokusebenza kwesisindo.