Izakhiwo ezintathu ezishisa amafutha ezine-mallet ye-Tracey yezindawo eziyinkinga

Ufuna ukunciphisa umzimba futhi usebenze ezindaweni ezinenkinga? Ngemuva kwalokho sikunikeza ezintathu uhlelo olusebenzayo lokushisa amafutha kusuka kuTracey mallet, kungenzeka ukuthi awukazami. Lawa mavidiyo awaveli ochungechungeni lweBarney, yize kweminye imikhuba ifaka izinto ezithile eziyizintandokazi zeTracy zePilates ne-ballet.

I-Tracey Mallett - I-Bikini Body Bootylicious (yamathanga nezinqe)

Uhlelo lweTracey mallet - I-Bikini Body Bootylicious eyenzelwe ngqo izindawo ezinenkinga zomzimba ongezansi. UTracy unikela ngemithambo emibili ehambisanayo yamathanga nezinqe imizuzu engama-20. Ngeke nje usebenze ekunciphiseni nasekukhuliseni imisipha yomzimba ongezansi, kepha uzokwenza shisa amanoni omzimba bese uqola imilenze yakho. Shintshanisa lawa mavidiyo omunye nomunye, noma wenzeni njalo ngokuthanda kwakho:

  • Ukuzivocavoca 1 (Imizuzu eyi-18). Lokhu isikhathi sokuzivocavoca i-cardio izokusiza ukusheshisa imetabolism yokushisa amanoni emzimbeni wonke nokusebenza ngempumelelo emathangeni nasezinqeni. Uzoshintsha ukuzivocavoca kwe-plyometric (jumping) kanye nokuzivocavoca okuhlangene kwamaqembu emisipha amaningi ezingxenyeni ezingaphezulu nezingezansi zomzimba. Uzodinga ama-dumbbells.
  • Ukuzivocavoca 2 (Imizuzu eyi-19). Lolu hlelo lwakhiwe ngesitayela se- “ballet” esijwayelekile, esithandwa abanye abaningi ochungechungeni lokuqeqesha imallet yeTracey iThe Booty Barre. Uzokwenza kahle kakhulu ikhwalithi ephezulu yokuzivocavoca amathanga nezinqe, ezokwandisa imisipha futhi iyenze ibe mincane kakhulu futhi ibe nomusa. Ukuze wenze lo msebenzi udinga isihlalo, isitulo noma okunye ukwesekwa, ama-dumbbells awadingeki.

UTracey Mallett - I-Bikini Body Absolution (yesisu namagxolo)

Lolu hlelo lugxile ekwenzeni ngcono ingxenye ephakathi yomzimba: ukunciphisa amafutha esiswini, ukudala umshini wokunwebeka nokuqinisa imisipha yomgogodla. UTracy ukulungiselele isifundo esiphelele sohlelo lwemisipha. Kulolu chungechunge, i-Absolution ifaka phakathi ukusebenzisa imizuzu emibili engama-20 okuhambisana ngokuphelele. Ungenza ividiyo ngayinye ngawodwana, futhi ungayenza ngokulandelana ngokulandelana:

  • Ukuzivocavoca 1 (Imizuzu eyi-19). Lokhu ukuqeqeshwa kwe-cardio isikhawu, lapho kuvivinya khona ama-dumbbells emisipha efakwe i-cardio drill (kufaka phakathi i-plyometric) yokushisa amafutha. Kulolu hlelo kugcizelelwa ingxenye ephakathi yomzimba, kepha ukusebenza kanzima kuzoba umzimba wonke. Ukuzivocavoca uzodinga ama-dumbbells.
  • Ukuzivocavoca 2 (Imizuzu eyi-18). Kulesi Workout ulinde ukusebenzela ukuvivinya umzimba kwe-rectus abdominis, imisipha ye-oblique yesisu, imisipha yesisu ejulile nemisipha yangemuva. Ekuqaleni kwevidiyo iTracy mallet inikeza ingxenye encane ye-cardio ukukhuphula izinga lokushaya kwenhliziyo, kepha iningi lamakilasi ozolenza ukuzivocavoca kuMat ukuze kuqiniswe ngokuphelele i-corset yemisipha. Uzodinga futhi ama-dumbbells.

ICardio Barre: izinzuzo, izici nokusebenza kokuncipha

ITracey Mallett - Ukusebenza Kokuqina Kokuqina (umzimba wonke)

Kepha uma ufuna ukusebenza kuwo wonke umzimba wonkana futhi ungesabi umthwalo osindayo ocebile, bese uzama uhlelo Ukuqeqeshwa Kokuqina Kokusebenza. I-Tracey mallet inikeza ukuqeqeshwa imizuzu engama-75, engakwazi yehlukaniswe yaba izingxenye noma yenze ngokuphelele, uma uzizwa unamandla okwenza ngaphezu kwehora elilodwa. Ngalolu hlelo ngeke uholele kuphela kuthoni yemisipha, kepha futhi nokusebenza ngempumelelo ekushiseni kwamafutha. Emakilasini kuyinto efiselekayo ukuba namabili ama-dumbbells.

  • Ukufudumalaup (4 imizuzu). Ukuzifudumeza ukufudumeza umzimba wakho ukulayisha umthwalo.
  • Ukusha Komzimba Okuphelele (Imizuzu engama-30). Isikhawu ukuqeqeshwa kwamandla we-cardio-amandla nama-dumbbells wokushisa imisipha yamafutha nethoni yomzimba wonke. Uzokwenza izivivinyo ezihlanganisiwe ezibandakanya umzimba ongaphezulu nophansi ukuqinisa imisipha kanye nezikhawu ezinamandla ze-cardio kuzonikeza umfutho owengeziwe emzimbeni wokushisa amafutha.
  • Okuphansi umzimba Klebhuliwe (Imizuzu engama-27). Lokhu kuzivocavoca umzimba okushisa kakhulu kugcizelelwa emzimbeni ophansi. Inikeza ukuzivocavoca okusebenzayo ngama-dumbbells nokuncipha kwesisindo, kanye nokuzivocavoca kwe-plyometric ukukhulisa izinga lokushaya kwenhliziyo namafutha avuthayo.
  • Chiseled Core (Imizuzu eyi-10). Ingxenye emfushane yemisipha yesisu nangemuva: uzokwenza izivivinyo ezilele ngomhlane nangebhande.
  • Kuhle-phansi (Imizuzu emi-5) i-Relaxing warm-up-stretching.

Ilungele uhlelo lokuzivocavoca ngomzimba nge-Tracy mallet

Uma uhlela ukwenza ividiyo nge-Tracy mallet, sikunikeza uhlelo lokuzivocavoca olwenziwe ngomumo ukuze ungilethe esimeni esihle sonyaka wehlobo. Izinhlelo ezichazwe ngenhla zifanelekile ngezinga eliphakathi elizethembayo, kepha ukusebenzelana okunokuhlangenwe nakho okuningi kungabheka amavidiyo ngamanye.

  • MON: Ingqikithi Yomzimba Oshisiwe kusuka ku-FIT (+ ukufudumeza nokuqina)
  • W: I-Bootylicious Workout 1 no-2 (noma ividiyo eyodwa oyikhethile)
  • CP: Absolution Workout 1 no 2 (noma ividiyo eyodwa oyikhethile)
  • I-THU: Umzimba Ophansi Uklebhule + I-Chiseled Core (+ ukufudumeza nokuqina)
  • I-FRI: I-Bootylicious Workout 1 no-2 (noma ividiyo eyodwa oyikhethile)
  • SB: Absolution Workout 1 no 2 (noma ividiyo eyodwa oyikhethile)
  • Ilanga: usuku lokuphumula

Shintsha ukuzivocavoca kwakho futhi uthuthukise imiphumela ekuqeqesheni, ungeza ikhalenda lakho lokuqina ividiyo esezingeni eliphakeme evela ku-Tracey mallet. Yehlisa isisindo, ushise amanoni futhi ususe izindawo eziyinkinga ngezinhlelo zeBikini Body and Functional Intensity Training!

Bheka futhi: ukusebenzisa i-ballet cardio eyi-19 kusuka kwaSuzanne Bowen ngokushiswa kwamafutha.

shiya impendulo