Umzimba we-Ballet - okuyinkimbinkimbi ekhethekile yokuzivocavoca kusuka ku-lia Izifo ku isisekelo se-yoga, ama-Pilates, umdanso we-ballet. Ngaphandle kwegama, akusona isigaba se-ballet, nokuvivinya umzimba kwangempela komzimba wonke.
Ballet Body kusuka Leah Izifo
Isifo sikaLeah sathuthukisa ukuqina komzimba weBallet iminyaka engaphezu kwengu-10, futhi lokhu akumangazi. Ihluke ngokuphawulekayo kokunye ukusebenzisa kwasekhaya. Lokhu okuyinkimbinkimbi kuthule, kepha kusebenza kahle kakhulu kwe-static futhi okunamandla okomzimba wonke. Ngenxa yamasu wokwelula imisipha, ukusebenza kwayo okuphezulu okufakazelwe, uzokwakha umzimba omuhle onomusa. Inqubo eyingqayizivele evela ku-Leah Disease izokusiza ukwenza isibalo sakho sibonakale sinamathoni futhi sincane ngaphandle kokusebenza okunamandla kwe-vysokogornyh.
Uhlelo luhlala izinyanga ze-4, lapho uzothola khona ukusebenza kanzima emzimbeni wakhe. Kuhlelo kufakwe ikhalenda lamakilasi, ngakho-ke awudingi ukubhekana namakilasi abo ahlanganayo. Ngakho-ke, inkambo yokuzivocavoca yehlukaniswe ngezigaba ezi-4, lapho isigaba ngasinye kuhlongozwa ukuthi sithathe amasonto ama-4:
1. Esigabeni sokuqala inyanga yonke yohlelo ozolwenza Isidumbu Sonke. Siqukethe:
- Ukwelula (imizuzu emi-5)
- Ukuzivocavoca umzimba ophezulu: izingalo nomhlane (imizuzu engama-20)
- Ukuzivocavoca umzimba ongezansi: glutes, amathanga, amathole (imizuzu engama-20)
- Ukuzivocavoca kwemisipha eyinhloko: i-abs ephezulu nangaphansi (imizuzu engu-20)
- Ukwelula kokugcina (imizuzu eyi-10)
Ungakwenza konke ukuzivocavoca okuthathu ndawonye noma ukushintshanisa phakathi kwazo. Ngenyanga yokuqala ye-Disease lia uncoma ukuthi wenze Umzimba Ophelele kathathu ngesonto, amahlandla ama-3 ngesonto ukwenza amaseshini we-cardio imizuzu engama-2-20, nezinsuku ezi-30 zokushiya eholidini.
2. Isigaba sesibili. Uhlelo Thread Kunzima kunoMzimba Ophelele, kepha inqubo ihlala ifana. Esigabeni sesibili, ukusebenzisa kathathu kwemizuzu engama-50. Futhi emzimbeni ongenhla, umzimba ophansi kanye nemisipha yomongo.
- Incazelo Yomzimba Ophezulu we-Ultra Sleek. Ukuqeqeshwa kuqala ngokuzivocavoca okuvela endaweni yamapulangwe, okusebenzele wonke umzimba ongaphezulu ikakhulukazi emuva ne-abs. Engxenyeni yesibili yesifundo uzokwenza izivivinyo ezinesisindo esilula ukuqinisa imisipha.
- Umzimba Ophansi Wokunwebeka Okukhulu. Kule ngxenye ye-lia inikeza izivivinyo eziningi zakudala eBarre ezizosiza ukwenza imilenze yakho ibe mincane. Umshini ungashintshwa esihlalweni esimeme. Esiwombeni sesibili uzozivocavoca phansi.
- I-Core Ultimate Tummy Tightener. Qala ngokuzivocavoca kusuka ku-ballet okuzoguqula okhalweni lwakho. Bese uqhubeka nesifundo kumugqa, wenza izivivinyo zesisu ezisezingeni eliphakeme.
Esigabeni sesibili uzokwenza lokhu kuzivocavoca amahlandla ama-3 ngeviki, amahlandla ama-3 ngeviki nokuzivocavoca nge-aerobic nosuku olungu-1 ukukhokha okusele.
3. Esigabeni sesithathu uhlanganisa zombili lezi zinhlelo, isikhathi esingu-1 ngeviki wenza ukuzivocavoca umzimba nokuphumula kosuku olungu-1
4. Isigaba sesine. Futhi hlanganisa zombili izinhlelo, kepha enguqulweni eyinkimbinkimbi. Ngabe wenza uqeqesho noLeah kathathu ngesonto, kabili ngesonto engeza izikhathi ze-cardio.
Ngokuqondene nenkambo yokufaneleka ayihlanganisiwe amakilasi e-aerobic, ungazikhethela wena. Ngikweluleka ukuthi ubuke: Ukusebenza okuphezulu kwe-cardio yasekhaya imizuzu engu-10.
Ubuhle nobubi beBallet Body
buhle:
1. Kuwukuzivocavoca okuxegayo okuhamba kancane, okususelwa enhlanganisweni yama-Pilates, yoga ne-ballet choreography. Uzokwakha umzimba onamathoni obushelelezi, onesilinganiso sokulingana. Amantombazane amaningi esaba izandla eziqinile nezinqulu eziyisikwele ezinezifo zikaLeah ngeke.
2. Umqeqeshi usevele wenze ngokugcwele uhlelo lokuqina ezinyangeni ezine ngaphambi kwesikhathi, ngakho-ke awudingi ukuhlanganisa amakilasi ahlukene ndawonye.
3. Lolu hlelo lwakhiwe ngokuzivocavoca okungaguquguquki okuzothuthukisa ukuguquguquka kwemvelo nokuxhumana. Isikhathi sokuqala lapho uzoba nzima ukugcina ibhalansi, kepha lapho wenza okuningi, uzokwazi ukubhekana kangcono nakho.
4. Akunandaba nezinga lakho lokuqina , ulungele ukusebenza kanzima. Akukho ukweqa kanye nejubane lokuqeqeshwa kobuhlanya, kepha uzozizwa uqhubeka usebenza yonke imisipha yakho.
5. Inkambo yokuzivocavoca iphephe ngokuphelele kumajoyinti amadolo. Ngemuva kokuvivinya okuningi kwe-vysokogornyh yokwehlisa isisindo emadolweni, okungumkhawulo omubi womfundi. Kepha ngeBallet Body, lokhu akuyona inkinga.
6. Ngempela kuyindlela entsha emkhakheni wokuqina kwekhaya. Alikho izinga eliye laba nesikhathi sokukhathazeka, ukuzivocavoca umzimba. ULeah isikhathi eside ngisebenze ekuthuthukiseni lolu hlelo, futhi kwavela ukuthi ngenze okuhlukile kuwo wonke umuntu.
7. Lolu hlelo lubukeke lwenza ikhwalithi ephezulu kakhulu: idizayini ebabazekayo, umculo omnandi, umoya okhululekile kanye nanoma yini eyengeziwe engakuphazamisa ekugxileni okugcwele ekilasini.
bawo:
1. Lolu hlelo akufanele ulindele imiphumela esheshayo. Ukuzivocavoca okuvela kwizifo zikaLeah kwenzelwe ukubambisana okuhlala isikhathi eside.
2. U-Lia uthembisa ukuhlanganisa ukuzilolonga kwakhe nemisebenzi elula ye-aerobic, kodwa kuzofanele babheke phambili.
3. Ezinhlelweni zokuzivocavoca okuningi kusuka endaweni yepulangwe, ngakho okokuqala, mhlawumbe, uzokwazi khathaza isihlakala. Sekukonke, kulungile, ekugcineni zizothuthukiswa. Kodwa uma ubuhlungu bukhulu, kungcono ukuyeka ukuqeqeshwa.
Buka ukukhetha kwethu kokujima:
- Izinhlelo ezingama-30 eziphumelelayo zabaqalayo
- Konke ukuzivocavoca, Beachbody etafuleni elihle