Usuvele uyaluthanda uhlelo nge-Tracey mallet? Ngemuva kwalokho sikunikeza ukuthi uzame esinye sezakhiwo ezisebenza kahle kakhulu womqeqeshi odumile - I-Booty Barre Ballet. I-ballet yokufaneleka ingaba enye indlela enhle noma engeza ekusebenzeni kwakho kwasekhaya.
Incazelo yohlelo iBooty Barre Ballet
Ngokuya ngochungechunge lwezinhlelo, iBooty Barre yiPilates. I-Tracey mallet iyiphelelisile, yengeza izinto ze-yoga ne-ballet futhi ekugcineni yakha ividiyo esebenzayo ekunciphiseni isisindo nokwakha umzimba omncane. Ukuzivocavoca nge-ballet kuzokusiza ukuqeda izindawo ezinenkinga, ukuthuthukisa ukwakheka kwemilenze futhi uthole isibalo esihle kakhulu. Shisa ama-calories bese wehlisa isisindo ngaphandle kokuzivivinya okukhathazayo nemithwalo eshaqisayo.
Ubude besikhathi benkimbinkimbi The Booty Barre I-Ballet imizuzu engama-85 futhi ifaka izingxenye ezimbalwa:
- Warm Up (Imizuzu eyi-9). Ukuzifudumeza ukufudumeza nokwelula imisipha.
- Ams & Imilenze (Imizuzu eyi-19). UBarna uqeqesha isitulo semilenze nezingalo. Uzokwenza izivivinyo zombili izingxenye ezingaphezulu nezingezansi zomzimba. Sizodinga ama-dumbbells akhanyayo (1-2 kg). Isikhathi sokuqala kungenzeka ukuqeqesha ngaphandle kwama-dumbbells.
- Emile Abs & Amathanga (Imizuzu eyi-18). UBarna uqeqesha isihlalo sesisu esicabalele nemilenze emincane. Sebenzela imisipha yesisu ungakwazi ukuma! Lokhu kuzokwehlisa umthwalo ngemuva nasemgogodleni.
- Kuyakhazimula & Imilenze (Imizuzu eyi-16). Ukuzivocavoca ngeBarna ngokugcizelela ezinqeni. Ekupheleni kwesigaba kuzodinga ibhola lenjoloba.
- Floor Abs, Amathanga (Imizuzu engama-20). Ukuqeqesha phansi kwesisu nemilenze. Udinga ibhola lenjoloba.
- Cool Dsiqu (5 imizuzu) Ukunwebeka okuphumuzekile ngemuva kokuzivocavoca.
Ungenza yonke inkimbinkimbi ngokuphelele (uma ungakwazi ukuma cishe amahora angu-1.5) noma khetha kuphela izingxenye ezithile. Uma ungenayo ibhola lenjoloba, zibandakanye kwimizuzu yokuqala engama-60, lapho ibhola lingadingeki.
Ngaphandle kokuthi uhlelo lweThe Booty Barre Ballet lwasungulwa ngokususelwa kumaPilates, ubanjiwe ngezinga eliphakeme lokushisa amafutha. Uzokwenza izivivinyo ngejubane eliphakeme cishe ngaphandle kokuphazamiseka. Ngaphezu kwalokho, i-Tracey mallet inezela ohlelweni izikhathi ze-cardio ezizokusiza ukuthi ushise amakhalori angeziwe.
IBooty Barre Ballet ayifanele abaqalayo futhi nezinga lokuqeqeshwa eliphakathi nendawo ukugcina ikilasi lilonke kungaba nzima. Uma umusha ekusebenzeni kwe-ballet, zama uhlelo lwabaqalayo kusuka kuTracey mallet I-Booty Barre Beginners & Beyond.
Ubuhle nobubi bohlelo
buhle:
1. IBooty Barre Ballet izokusiza ukuthi ushise amanoni, uqinise futhi uqinise umzimba, wandise imisipha, thuthukisa ukuma kwezinqe nemilenze.
2. Ngaphezu kokuzivocavoca okudala kwe- "ballet" uTracy ufake nezikhawu ze-cardio, ukuze ushise ama-calories amaningi. Kuwo wonke amakilasi isilinganiso senhliziyo yakho sizoba sendaweni yokwehlisa isisindo.
3. Isakhiwo sihlukaniswe kahle saba izingxenye. Gxila ezandleni, esiswini, ezinqeni noma uqeqeshe kuhlelo lwehora elilodwa, bese usebenza kuzo zonke izindawo ezinenkinga ngokushesha.
4. Kulabo abangathandi ukwenza izivivinyo zesisu kuMat, iTracy mallet inikeza ukuzivocavoca usendaweni umile. Uzoqinisa imisipha bese ushisa amanoni esiswini.
5. Ngohlelo lukaTracy khombisa amantombazane amabili: eyodwa ikhombisa uhlobo olulula lokuzivocavoca, enye iyinkimbinkimbi. Kule vidiyo ama-engeli ekhamera alula (ngokungafani nomunye lo mqeqeshi) lapho uzokwazi ukubona konke ukuguqulwa okudingekayo.
6. Uhlelo luzoheha ikakhulukazi labo usuvele unolwazi lokuqina komzimba we-ballet futhi ukulungele ukuzijayeza kunzima kakhulu.
7. IBooty Barre Ballet - iyinkimbinkimbi yomthelela ophansi, owenziwa ungafake zicathulo. Ukweqa okulula uTracy namanje kufakiwe ekilasini, kepha uma ngabe uyiprotivopokazana, zivocavoca inketho elula ngaphandle kokugxuma.
bawo:
1. Lolu hlelo lufanele kuphela labo asebevele benolwazi ekuqeqesheni i-ballet.
2. Engxenyeni yesithathu neyesine kuyinto efiselekayo ukuba nebhola lenjoloba.
3. Isakhiwo akufanele senziwe abantu ngokulimala kwezinyawo namaqakala.
Awuzange ube nesikhathi sokuzama ukuzivocavoca nge-ballet? Qiniseka ukuthi ulungisa le nkinga futhi ufake ohlelweni lwakho lokuqina lomzimba iTracy mallet. Wena aqinisekisiwe ukuthuthukisa isibalo sakho, izokwenza imilenze ibe mincane futhi ithanjiswe, nezinqe zinwebe.
Ukubuyekezwa kohlelo lwe IBooty Barre Ballet kusuka kuTracey mallet:
Kulabo abazi kuphela i-ballet yokuzilolonga, sincoma ukuthi ubuke: Umzimba we-Ballet onesifo sikaLeah.