Ingqikithi Yomzimba Yomzimba noSuzanne Bowen: ukuqeqeshwa kwe-ballet eyi-10 yomzimba omncane

USuzanne Bowen ungumbhali wezinhlelo eziningi ze-barnych nevidiyo kuma-Pilates azokwenza ukuthi isibalo sakho sibe mncane futhi sithwale. Sikunikeza Ukusebenza okuyi-10 kwe-ballet kusuka kuSuzanne Bowen ekupheleleni komzimba wonke kusuka ku-Total Body Barre.

Yethula izivivinyo ezakhelwe ikakhulukazi amakilasi aku-inthanethi. Mhlawumbe ngeke babonakale becebile futhi behlukene kakhulu njengohlelo lweSuzanne Bowen DVD, esabhala ngalo phambilini. Kodwa-ke, ukhetho olukhulu lwamakilasi (amavidiyo ahlukene ayi-10 anesethi eyingqayizivele yokuzivocavoca) awanelisa ngokuphelele la ma-nuances amancane.

Ukuzivocavoca kweBallet Ingqikithi Yomzimba Womuntu ayicindezelekile futhi kusekelwe ekusebenzeni kokuzivocavoca kusuka ku-ballet ne-Pilates. Kuzo zonke izinhlelo uzodinga isihlalo, ibhentshi noma okunye ukwesekwa kwefenisha. Emakilasini amaningi uzodinga ama-dumbbells akhanyayo (0.5-1 kg), futhi kumavidiyo amabili okuqala kusetshenziswa ibhola le-rubber.

Inhloso yazo zonke izinhlelo ezingezansi - ukudonsa umzimba, ukuthuthukisa imisipha, ukuqeda izindawo eziyinkinga. Ukuqeqeshwa kwenzeka ngejubane elithulile, sebenzisa wonke amaqembu amakhulu emisipha yomzimba ongaphezulu, umzimba ophansi kanye nokukhonkotha. Okuhlukile yilokho Ubude umzimba IBarre 9, lapho uSuzanne Bowen afaka khona ukuzivocavoca kwenhliziyo ukushisa amanoni. Isifundo ngasinye sigxile ekunwebeni.

Ingqikithi Yomzimba Yomzimba: ukusebenza kwe-ballet 10 okuvela kwaSuzanne Bowen

1. Ingqikithi Yomzimba 1 (iminithi engama-33)

Lesi sifundo sehora -hora sithi isibonelo sakudala sokuqeqeshwa kwe-ballet. Okokuqala, uzozivocavoca ngama-dumbbells, lapho ngasikhathi sinye usebenza umzimba ophezulu nophansi. Emaminithini ayi-10 uzoya ekuzivocavoca kweBarnum lapho umsebenzi omkhulu wenziwa khona yimilenze nezinqe. Kulesi sigaba sokunyakaza okuthile uzodinga ibhola lenjoloba, kodwa ungenza ngaphandle kwalo. Bese uSuzanne Bowen ekulungisele ukuzivocavoca umzimba ku-Mat (okujwayelekile nokuphindisela emuva ama-push-UPS, ibhayisikili ukukhonkotha, ibhuloho). Imizuzu engu-5 yokugcina ibekelwe ukunweba.

Isisetshenziswa: i-dumbbell, ibhola lenjoloba (ngokuzithandela)

2. Ingqikithi Yomzimba 2 (imizuzu engama-45)

Kulolu hlelo vele ngenjoloba ibhola lisetshenziswa kakhulu. Imizuzu yokuqala eyi-15 uzivocavoca umzimba wonke ngebhola nangama-dumbbell ngenkathi umile emshinini. Ngemuva kwalokho hamba ume kuzo zonke izinyawo ukwenza izivivinyo zokuqinisa izinqe namathanga. Ingxenye elandelayo ezosebenza emzimbeni ophezulu (izingalo, amahlombe, umnyombo) ku-Mat. Imizuzu eyi-10 yokugcina ngaphambi kokuzelula.

Isisetshenziswa: dumbbell, ibhola lenjoloba

3. Ingqikithi Yomzimba 3 (imizuzu engama-54)

Njengoba ukwazi ukubona, lokhu kunjalo ukuqeqeshwa kwe-ballet ende. Iqala ngengxenye yemizuzu eyishumi ezingalweni nasemahlombe: ngokungafani nenye isoftware, kungumsebenzi owodwa kwimisipha ekhonjiwe. USuzanne Bowen ube esedlulela ekuzivocavoca amathanga nezinqe: amaphaphu, izimpukane, izigaxa. Ingxenye yesibili yohlelo yenzeka kuMat lapho uhlela ngokuhlelekile wonke amaqembu emisipha: ukuphakanyiswa kwemilenze ye-glutes, pushups, amapulangwe, ibhuloho. Imizuzu eyishumi yokugcina yalolu hlelo, umqeqeshi ukhokha imali ebanzi.

Isisetshenziswa: izimbumbulu

4. Ingqikithi Yomzimba 4 (imizuzu engama-28)

USuzanne Bowen uthi lokhu kuqeqeshwa kwe-ballet kuhlanganisa ukusebenza yonke imisipha kusukela ekhanda kuye ozwaneni. Uzoqala ngokuzivocavoca imilenze eBarre, banikele ngemizuzu yokuqala eyi-15 yeseshini. Ngemuva kwalokho uSuzanne uya ekuzivocavoca izingalo, amahlombe namagxolo, okwenziwa kuMat. Imizuzu engu-3 yokugcina yenzelwe ukunweba.

Yokusungula: akudingeki

5. Ingqikithi Yomzimba 5 (imizuzu engama-47: ukuzivocavoca imizuzu engama-30 + imizuzu engama-20 yokwelula)

Uzoqala lo msebenzi we-ballet kusuka kuSuzanne Bowen wokuzivocavoca eMat kuya ukukhonkotha, bazonikezelwa imizuzu eyishumi yokuqala yalolu hlelo. Ngemuva kwalokho kufanele wenze ukuzivocavoca ngama-dumbbells, okuyi inikwe amandla ngasikhathi sinye umzimba ophezulu nangaphansi, kufaka phakathi ama-squats nokuphakamisa imilenze. USuzanne ube esedlulela kancane kancane ekuzivocavoca umzimba ongezansi ngaphandle kwama-dumbbells. Imizuzu yokugcina ngaphambi kokuzelula, ubuyela ekuzivocavoca phansi. Ingxenye yemizuzu engu-20 yokwelula ingenziwa yodwa noma ngemuva kohlelo lwemizuzu engama-30.

Isisetshenziswa: izimbumbulu

6. Ingqikithi Yomzimba 6 (imizuzu engama-52)

Enye ukuqeqeshwa okude kwe-ballet kusuka kulolu chungechunge, kuthatha imizuzu engama-52. Ngokwesakhiwo sayo isondele kakhulu ezinhlelweni ezivela kwaBarreAmped nguSuzanne Bowen. Uzoqala isifundo ngengxenye emfushane yezingalo namahlombe ngama-dumbbells. Bese uqala ukuzivocavoca umzimba ongezansi kufaka ama-squats nokuphakamisa imilenze. Esiwombeni sesibili uzozivocavoca ku-Mat, ikakhulukazi ukuqinisa umzimba ongaphezulu. Imizuzu engu-7 yokugcina yenzelwe ukunweba.

Isisetshenziswa: izimbumbulu

7. Ingqikithi Yomzimba 7 (imizuzu engama-20)

Lokhu kuzivocavoca okufushane kwemizuzu engama-20 kungaba nomphelelisi omuhle ohlelweni lwakho olukhulu. Isifundo imi ngokuphelele, uzozivocavoca ngama-dumbbell, acushwa ngasikhathi sinye umzimba ophezulu nophansi. Ekuvivinyweni okuningi uzodinga nomqondo wokulinganisela. Ukuzivocavoca ngakunye kusendlini enganikwanga, kepha ukuqaliswa kokunyakaza okuningi ngakho-ke uqala ukusebenza. Imizuzu engu-5 yokugcina ibekelwe ukunweba. Kulolu hlelo, isihlalo (umshini) asidingeki!

Isisetshenziswa: izimbumbulu

8. Ingqikithi Yomzimba 8 (imizuzu engama-30)

Lokhu kuvivinya i-ballet kunamandla futhi kuyizinga eliphakeme lokusha okwengeziwe kwekhalori. Isivinini esikhuphukile sezifundo sitholakala ngokushintsha kwesimo kaningi: kusuka mpo kuye kokuvundlile. Engxenyeni yokuqala uzosebenzisa ama-plie-squats amaningi nokuzivocavoca okumile kuzo zonke izinyawo zemilenze nezinqe ku-Mat. Esiwombeni sesibili ulinde ibhande elinamandla, ukusonteka ukukhonkotha nokugijima okuvundlile. Ukuqeqeshwa kugcina ngokunweba okufishane.

Yokusungula: akudingeki

9. Ingqikithi Yomzimba 9 (imizuzu engama-27)

Lolu hlelo kufaka phakathi izikhathi ze-cardio, ngakho-ke, ikakhulukazi nxusa labo abafuna ukushisa amanoni ezindaweni eziyinkinga. Ingxenye enkulu yalokhu kulolonga kwe-ballet inikelwe ukuzivocavoca umzimba ongezansi. Futhi kuphela emizuzwini engu-5 yokugcina uSuzanne Bowen ufake ezinye izivivinyo ngama-dumbbell wezingalo namahlombe. Uhlelo ngokwesiko luphela ngokwelula okulula okumnandi.

Isisetshenziswa: izimbumbulu

10. Ingqikithi Yomzimba We-Barre Fusion (imizuzu engu-24)

Okunye ukuvivinya umzimba okufishane okuvela kuSuzanne Bowen. Isici sohlelo ukuthi imi ngokuphelele. Uzozivocavoca ngama-dumbbells, futhi iningi lokuzivocavoca akubandakanyi ukusebenza ngasikhathi sinye komzimba ophezulu nangaphansi. Imisipha emikhulu isetshenziswa kuphela ngendlela engaqondile. Ukuzivocavoca kuphela ngokulula okulula kwemizuzu emi-5.

Isisetshenziswa: izimbumbulu

Zonke izinhlelo ziyafana, ngoba izivivinyo ezisetshenziswe kakhulu ziyefana. Kodwa-ke, isethi yokuguqulwa, ukuhleleka kwayo nobude bevidiyo eyenzayo wonke ama-ballet we-Total Body Barre Workout avela kwaSuzanne Bowen ahlukile. Zizame zonke futhi uqiniseke ukuthi wabelana ngempendulo yakho kusayithi lethu!

Funda futhi: Ukuzivocavoca kwe-ballet okuphezulu kakhulu komzimba omuhle futhi onomusa