Umqeqeshi odumile emhlabeni uSuzanne Bowen udale uchungechunge lokuzivocavoca olususelwe kuzakhi ze-Pilates, i-yoga, umdanso ne-ballet. Ngezindlela zayo uzokwazi ukuthola umumo omuhle nomzimba omncane.
Incazelo yohlelo uSuzanne Bowen
Uma ufuna umsebenzi othulile ngaphandle kwemithwalo eqhumayo, bese uzama uhlelo luka-Suzanne: I-Classic Barre Amped. Ukuqeqeshwa ngesitayela se-ballet kuklanywe ukulungisa izindawo eziyinkinga futhi uthuthukise izinga lomzimba wakho. Uzoholela ekwenzeni ithoni yemisipha yomshini ongaphezulu nophansi, amahlombe nangemuva, ama-biceps nama-triceps. Kodwa ukunakekelwa okukhethekile kuzonikezwa ekwakhekeni kwamathanga amancane nezinqe: uzokhipha ama-breeches agibele i-cellulite emathangeni kanye ne-flabby butt. I-ballet plie izokwenza imilenze yakho iphelele.
Ukuzivocavoca uSuzanne Bowen futhi kuthatha imizuzu engama-70 futhi siqukethe izingxenye eziningana:
- Kulungele (3 imizuzu): ukuzifudumeza, ukwelula imisipha namalunga.
- Izisindo Ezilula (8 amaminithi): isethi yokuzivocavoca enesisindo esincane samahlombe nezingalo.
- Umsebenzi Wethanga (Imizuzu engu-13): Ukuzivocavoca ezinqulwini nasezinqeni ngokusekelwa ngendlela yesihlalo.
- Isihlalo Umsebenzi (imizuzu engu-18): ukuqhubeka nokusebenza engxenyeni engezansi yomzimba.
- Umsebenzi weMat (Imizuzu engu-15): inkimbinkimbi yayo yonke imisipha yomzimba, yenziwa ku-Mat.
- Stretch (imizuzu eyi-12): ukwelula kokugcina kwemisipha.
Ungakwazi ukwenza yonke inkimbinkimbi iyonke, futhi ungakhetha kuphela amasegimenti ngamanye. Kanye noSuzanne uhlelo lubonisa amantombazane amabili, neyodwa yawo ubonisa umsebenzi wokuguqula owenziwe waba lula. Lokhu kuzokusiza ukulungisa umthwalo. Ngokujwayelekile, ukuqeqeshwa kulungele abantu abanokuqeqeshwa okuyisisekelo nokwesibili. Okuthuthukile futhi kufanelekile ukunaka uhlelo olufanayo lobunzima obuphakeme: I-Booty Barre - uhlelo olusebenzayo lwe-ballet olune-Tracey mallet.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo Suzanne Bowen, uzolahlekelwa isisindo, ulungise isimo sakho futhi wenze umzimba wakho ulingane futhi ube mncane.
2. Lokhu kuvivinya umzimba kubandakanya ukusebenza kwenye yalezi zindawo eziyinkinga njengezingalo, isisu nemilenze. Ikakhulukazi amakilasi e-ballet asebenzayo ezinqeni kanye nokuqeda amabhulukwe emathangenilokho kukhathaza amantombazane amaningi.
3. Ifanele izinga labasaqalayo neliphakathi. USuzanne ukulungiselele ukuguqulwa okulula futhi okunzima kakhulu kokuzivocavoca, ukuze ukwazi ukulungisa umthwalo phakathi nesifundo.
4. Uhlelo luhlukaniswe izingxenye eziningana. Ungenza njengevidiyo (imizuzu engama-70) bese ukhetha amasegimenti awusizo kakhulu.
5. Kuyinto low umthelela umthwalo, ngakho ekilasini iphephile kubantu abanamalunga abuthakathaka kanye nokulimala ezinyaweni.
6. Amakilasi adinga kuphela ama-dumbbells kanye nesihlalo.
bawo:
1. Izinhlelo ezinjalo aziphumelelanga kangako ekwehleni kwesisindo kunokuqeqeshwa okungokwesiko kwe-aerobic-strength. Ngokuzivocavoca kwe-ballet uzodinga isikhathi esengeziwe ukuze ulahlekelwe isisindo.
Impendulo ngohlelo oluvela ku-Classic Barre Amped Suzanne Bowen:
USuzanne Bowen udale umkhuba wekhwalithi wokwakheka komzimba ozacile ngaphandle kwezindawo zezinkinga. Uhlelo luyoba usizo lwangempela kulabo ukufuna amakilasi anokuthula ngaphandle kwemithwalo ye-vysokogornyh.
Bheka futhi: Umzimba we-Ballet onezifo zikaLeah: dala umzimba obushelelezi futhi omncane.