I-Dance cardio Workout evela kuTracy Anderson (Tracy Anderson Method: Dance Cardio Workout) wuhlelo lwe-aerobic lomqeqeshi osaziwayo ophumelele kakhulu. Zilungiselele ukuqala impi yakho ngesisindo esiningi ngokuqeqeshwa okujulile ngaphansi komculo oshisayo.
Umdanso we-Cardio Workout Tracy Anderson
U-Tracy Anderson uklame ukujima kwe-cardio okuphelele kwalabo abathanda ukudansa futhi abafuna ukunciphisa umzimba. Uzothuthela emculweni osezingeni eliphezulu ngenkathi ushisa amafutha futhi ubalekela ukunyakaza komdanso. Mhlawumbe okokuqala uzoba nzima ukugcina izinga eliqinile likaTracy Anderson, kodwa ngemva kwamaviki angu-2-3 wamakilasi avamile uzobona inqubekelaphambili enkulu kumakhono abo okudansa.
Imizuzu yokuqala engama-45, u-Tracy ukufundisa indlela efanele yokudansa, ekhombisa ukunyakaza ngetempo ehamba kancane. Uma usuwazi kahle umzimba, ungaqhubeka nokuqeqeshwa okuyisisekelo, okuthatha imizuzu engama-45. Ngiyamangala ukuthi isifundo sithathwe ngama-engeli amabili: ngaphambili nangemuva. Lokhu kuzokuvumela ukuthi uphinde ngokunembe kakhudlwana ukunyakaza komqeqeshi. Zilungiselele isifundo esibalulekile, ukudansa kwe-cardio Workout akuhloselwe abaqalayo.
Ukuze amakilasi akudingeki iyiphi imishini eyengeziwe - uyobe ukuqeqesha nesisindo somzimba wakhe siqu. Nokho, isikhala ekamelweni kufanele sanele: U-Tracy Anderson usebenzisa ukunyakaza okubanzi, ngakho uzodinga indawo yamahhala. Ngaphambi kokwenziwa kokuqala kohlelo phakamisa ukubuka ngokucophelela izinto zevidiyoukuze ulungele ukujima.
Umdanso we-Cardio Workout ungenziwa izikhathi ezingu-2-3 ngesonto. Okufanelekile kufanele kuhlanganiswe nokuqeqeshwa kwamandla ukuze udale umzimba omncane futhi othonisiwe. Ungazama UCindy Crawford: Izimfihlo zomuntu ophelele or U-Valerie Turpin: I-Bodysculpt. Ukuze uthole ukulingana okuthuthuke kakhulu UJillian Michaels: Azikho izindawo eziyinkinga.
Ubuhle nobubi bohlelo
buhle:
1. Njenganoma yikuphi ukuvivinya umzimba kwe-aerobic okwenzayo ngokukhuphuka kwenhliziyo, futhi ngenxa yalokho sebenzisa inani elikhulu lamandla athathwe emafutheni.
2. Isifundo senzeka ngesivinini esinamandla, noTracy Anderson ngeke ube nesithukuthezi.
3. Ngokuqeqeshwa okujulile okunjalo kuqinisa amandla futhi uthuthukise ukusebenza kwesimiso senhliziyo nemithambo yegazi.
4. Uhlelo kuthuthukisa ukuguquguquka kwakho, ukuguquguquka nomuzwa wesigqi.
5. Ukujima kwe-Cardio yokudansa u-Tracy Anderson muhle kakhulu, ngaphansi komculo weselula wekhwalithi ephezulu. Isimo sengqondo esihle ngemva kokufaneleka okunjalo kuqinisekisiwe.
6. Ngaphambi kwekilasi uzothola isifundo sokuqeqesha lapho uTracy uchaza ngokuningiliziwe yonke imidansoesetshenziswa kuhlelo.
7. Abaqeqeshi abaningi banikeza izivivinyo ze-aerobic, kodwa phakathi kwazo azikho izinketho eziningi zokudansa.
bawo:
1. Ukuze uthole umsebenzi wokudansa we-cardio u-Tracy Anderson udinga isikhala esiningi ekamelweni.
2. Abaningi bamgxekile umqeqeshi ngosaziwayo “ukugabavula” nendlela engahlelekile ukuqeqeshwa kwe-aerobic.
3. Akuwona wonke umuntu ongalandela u-Tracy Anderson izinqwaba eziyinkimbinkimbi zokuzivocavoca.
4. Ngokuqeqeshwa okunjalo kukhona ingozi enkulu yokulimaza kakhulu amalunga amadolo. Qaphela futhi lapho ubuhlungu obuncane emadolweni ami ngithole ukuphumula ekilasini.
5. Ukwenza umsebenzi usesimweni, kwabaqalayo ukuwugcina kuzoba nzima kakhulu. Qaphela ngokujima u-Jillian Michaels wabaqalayo.
Ukusondela ku-Tracy Anderson ekuqeqesheni i-aerobic bekuhlukile ngandlela thile, futhi akubona bonke abantu abakuthandayo. Kodwa-ke, lo msebenzi wokudansa we-cardio ikuvumela ukuthi ushise amakholori engeziwe futhi ngempumelelo ulahlekelwe isisindo, ngenkathi ithola amandla amahle kumdanso onesigqi. Funda futhi: Ama-cardio Workouts aphezulu ayi-10 asekhaya imizuzu engama-30.