Love Ukusebenza okuncane okunomthelela ophansi ngokuzivocavoca umzimba kwemisipha ejulile? Ngemuva kwalokho zama lolu hlelo kusuka kuTracey mallet, ongungoti owaziwayo ekwakhiweni kwevidiyo kumaPilates.
Sikunikeza ukuqeqeshwa kwakho kwe-2 ngesitayela sama-Pilates okuzokusiza ukuqinisa izindawo ezinenkinga, uqinise imisipha, wandise ukuhamba ngokuhlanganyela futhi uthuthukise ikhwalithi yomzimba. Uhlelo umthwalo olula, kepha zihlukahlukene kakhulu futhi azidinisi. Uzoba nesikhathi esimnandi futhi uzothuthukisa isibalo sakho.
I-Tracey Mallet - I-Pilates Super Sculpt
Kulolu hlelo uzodinga ibhola elincane le-bouncy, ububanzi obungama-20 cm Ngakho-ke ibhola elicishe lilingane lizothatha indawo yemishini ebiza kakhulu yokuqeqesha yama-Pilates, iqinisekisa ukwenziwa okufanele kokuzivocavoca futhi inikeze umthwalo owengeziwe emisipheni. Ibhola libuye lisize ukukhombisa ngokusobala ukunyakaza nokuqinisekisa ukuma okufanele komzimba.
I-Program Pilates Super Sculpt ihlala ihora eli-1, yenzeka ngokuphelele phansi, futhi iqukethe izingxenye eziningana ~ imizuzu eyi-10:
- Kulungele (kulungele). Ukufudumala okuncane phansi komzimba wonke.
- Abs Series (isisu). Ukuzivocavoca isisu kungemuva futhi kufaka phakathi ukuphakamisa imilenze nesiqu nebhola.
- Oblique futhi Amabhomu Ukubaza (izinqa nezinsimbi). Ukuzivocavoca kwenziwa kulele ngohlangothi lwakho futhi kukusize usebenze ezinqeni nasezinhlangothini.
- Imilenze Nethanga Kushe (imilenze nezinqulu). Uzokwenza ukuphakanyiswa kwemilenze ulele ngomhlane.
- Inselele Yomzimba Yonke (umzimba wonke). Kulesi sigaba, ubona ukwehluka kweSuperman, pushups, isikebhe.
- Ukuvumelana nezimo (elula). Ukwelula okuhle okugcwele komzimba wonke.
Lesi sakhiwo senzelwe ezingeni eliphakathi, kepha iTracy mallet ilungiselele inani elincane lokuphindaphinda kokuzivocavoca ngakunye, ngakho-ke uhlelo luzokwenzeka ngisho nakwabaqalayo. Ukuqeqeshwa kwenziwa ngokuhamba kancane kancane. Umthwalo omuhle uzoba nesisu, izinqe, amathanga - leyo yindawo enezinkinga kakhulu amantombazane. Ngaphezu kokuthuthukisa ubujamo, uzosebenza ekuqondiseni ukuma nokukhululeka ezinhlungwini zasemuva nobuhlungu beqolo.
Ukubuyekezwa koqeqesho olufushane lwe-18 ne-Tracey mallet ku-youtube yezindawo eziyinkinga
Imallet yeTracey - Lahlekelwa yiBelly Flab
Ukulahlekelwa yiBelly Flab akunakubalwa kumaPilates ngendlela yayo emsulwa, kepha i-Tracy mallet ifakiwe ohlelweni lokuzivocavoca ngendlela efanayo. Ukuqeqeshwa kuklanyelwe ukusebenza kwezicubu zomzimba nomzimba ophansi. Usebenzisa izivivinyo ezihlongozwayo, uzokwakha isisu esisicaba, ususe ukuxegiselwa ne-cellulite emathangeni nasezinqeni. Uhlelo iphelele komama abasebashaabafuna ukululama ngemuva kokubeletha.
Ukuqedela lolu hlelo kwezinye izingxenye ungadinga ibhola, ibhande le-dumbbell ne-elastic. Uhlelo luhlukaniswe Izingxenye ezi-5 zemizuzu eyi-10 (+ imiyalo yokuzivocavoca).
- Isigaba Sokuqala: Izisu. Ukuzivocavoca isisu ngebhande nokunwebeka kwebhola.
- Isigaba Enye: Butt AmaBlasters. Ukuzivocavoca amathanga nezinqe ngebhande lokunwebeka.
- Isigaba Okubili: Izisu. Ukuzivocavoca isisu c sebhola.
- Isigaba Okubili: Butt AmaBlasters. Ukuzivocavoca amathanga nezinqe ngesihlalo nebhande lokunwebeka.
- Amaminithi we-Hard Rock Abs 10. Ukuzivocavoca isisu nge-dumbbell.
- Ukufundisa Technique: ukufundiswa ngokusetshenziswa okufanele kokuzivocavoca kwemisipha yesisu
Ungakwenza konke ukuvivinya umzimba ngokuphelele - kuzokuthatha ngaphezulu kancane kwemizuzu engama-50. Noma thatha isigaba esehlukile sezindawo ezinenkinga noma kuya ngokutholakala kwempahla. Lolu hlelo lufanelekile ngisho nasezingeni lokuqala lokuqeqesha.
Bheka futhi: ukusebenzisa i-ballet cardio eyi-19 kusuka kwaSuzanne Bowen ngokushiswa kwamafutha.