Ukuziqeqesha ne-Tracey mallet kuzoba isinyathelo esibi kuwe mncane, upatanatomy, umzimba onomusa. Izinhlelo zakhe zisuselwa kubhalansi bokuqina, lapho ungathuthukisa khona isibalo sakho ngaphandle kwemithwalo ye-vysokogornyh.
Incazelo yokusebenza kusuka ku-Tracey mallet
IBooty Barre wuhlelo olususelwa kuzakhi ze-yoga, ama-Pilates, i-ballet kanye ne-gymnastics. Le nhlanganisela izokusiza ukuthi ulahlekelwe isisindo futhi uqinise imisipha, kodwa futhi ukwenza umzimba wakho ube ngowesifazane futhi ube nomusa. I-Tracey mallet inikeza inqubo ozoqeqesha ngayo umzimba wakho ngempumelelo. Kodwa-ke, ngenxa yalokhu ngeke uthole izingalo nemilenze empontshiwe ngemisipha eqinile nomzimba omncane nomusa. Ngenxa ye- "ballet" eyinkimbinkimbi yokuzivocavoca, uzoba nomzimba wamaphupho akho.
Uhlelo Ubude New umzimba kusuka eBooty Barre ukuzivocavoca umzimba, okungahlukaniswa ngezigaba eziningana:
- Ukuzifudumeza (imizuzu emi-10). Ufudumeza imisipha yakho ngobumnene, welule amalunga, ukuze ungabalimazi ngesikhathi sokuqeqeshwa.
- Ngezandla (imizuzu eyi-10). Kulesi sigaba sokuzivocavoca okuhlongozwayo komzimba ophezulu ngezisindo ezilula.
- Ukuqeqeshwa okuyisisekelo (imizuzu engama-30). Uzofeza izimpukane ezahlukahlukene, ama-squats, amaphaphu, ukuphakamisa imilenze kwamathanga akho abe mancane futhi izinqe zakho ziqine. Ukuze ingxenye izodinga isihlalo sokusekelwa.
- Okokushicilela (imizuzu eyi-10). Iqoqo lokuzivocavoca kuMat ukwenza imisipha yesisu kanye nomhlane.
- Ukwelula (imizuzu eyi-5). Sengiphetha, uzobe welula futhi uphumule imisipha.
Ukuqeqesha i-Tracey mallet kuhamba ngesivinini esisheshayo, ukuvivinya umzimba okukodwa kuphumelela okunye cishe ngaphandle kokuphazamiseka. Umthwalo, ikakhulukazi ezinyaweni zakhe, uzoba mkhulu, ngakho-ke lungela ukunikela konke ngokungaphezulu. Uhlelo luthatha imizuzu engu-65 izifundo, uzodinga isihlalo, Mat, izisindo (1-1. 5 kg). Uzozijwayeza ukungafaki zicathulo, ngakho-ke kudingeka izicathulo zezemidlalo. Inketho elula izinhlelo ezinjalo zinikezwa, ngokwesibonelo ku-Ballet Body ene-Leah Disease.
Ubuhle nobubi bohlelo
buhle:
1. Ukuzivocavoca nge-Tracey mallet kuyinto indlela ephelele yokudonsa umzimba, uwenze ube mncane futhi ube nomusa, ngaphandle kwencazelo eyeqile yemisipha. Ukuhlanganisa izinto ezivela kuma-Pilates, i-yoga, izivivinyo ze-ballet kanye nokuzivocavoca kwe-isometric kuzonikeza umphumela omuhle esithombeni sakho.
2. Uzothuthukisa zonke izindawo ezinenkinga: izingalo, imilenze, isisu. Kubonakala kulula, ukuzivocavoca kuzokunika umthwalo omangalisayo emisipheni yakho.
Ukuzivocavoca okunjalo okunomthelela ophansi okunjalo kufaneleka kakhulu kubantu abanezifo zamalunga namaqakala, okuyizinto eziphikisanayo zokuxhuma nokuzivocavoca umzimba.
4. I-Booty Barre izokusiza ukuthuthukisa ukuma kwakho, ukuthuthukisa ukuxhumana, futhi Ukuguquguquka.
5. Ukuze amakilasi adinga isitulo kuphela, Mat nezisindo ukukhanya (1-1. 5 kg). Ukuze ukwenze uzobe ungenazicathulo, ngakho izicathulo azidingeki.
6. Zonke izivivinyo eziqoqwe ohlelweni zifinyeleleka kakhulu futhi ziyaqondakala. Kwabaqalayo enye yamantombazane iphinda ukuguqulwa okulula kokuzivocavoca umzimba.
bawo:
1. Ukufeza kahle lokhu udinga ukuba namajoyinti alula futhi ahambayo. Ngaphandle kwalokho, ukwenza izivivinyo nge-amplitude enkulu kungaba nzima.
2. Ikilasi lifanele wonke amazinga ekhono, kodwa abaqalayo ukubekezelela kusukela ekuqaleni kuya ekugcineni kuyoba nzima.
Impendulo ngohlelo lwe-Tracey mallet The Booty Barre:
Thola umzimba omncane, onomusa, omuhle nge-The Bare Booty. Nge-Tracey mallet nawe ngisho ngaphandle vysokogornyh uqeqesho okhandlayo ungenza ukwakheka kwamaphupho akho.
Bona futhi nokubuyekezwa kohlelo lweTracey mallet lwabaqalayo: IBooty Barre: Beginners & Beyond.