Tse ka Hare
Mallet ea Tracey e ne e ratoa ke lingaka tse ngata ka lebaka la koetliso ea eona e sebetsang ea ballet e tsoang Booty Barre. Sisinya hore o leke lenaneo la pejana le tsejoang ka hore ke mokoetlisiseo se tla u thusa ho theola boima ba 'mele ntle le meroalo e matla ea tšusumetso.
Mallet ea Tracey ke mokoetlisi ea tummeng oa Amerika, mongoli oa mananeo a mangata a ho ikoetlisa, setsebi sa Pilates, setsebi sa phepo ea lipapali le mme oa bana ba babeli. Mallet ea Tracey e qala ho ikoetlisa ho ipapisitse le Pilates, yoga le boikoetliso ba setso. Mananeo a hae a phephetsa ho lekana hore a atlehe ebile a bonolo ho lekana batho ba bangata ba amehang.
Sehloohong sa kajeno re tla shebana le mananeo a mane a Tracey mallet, a ileng a lokolloa ho shebella video The Booty Barre. Lenaneo lena la hora le tla u thusa ho fumana sebopeho se sesesaane se senang libaka tsa mathata. Mohlomong li ke ke tsa bitsoa mananeo a ikhethang ha li bapisoa le video ea The Booty Barre, empa li sebetsa hantle ho ntlafatsa lipalo:
- Metsotso e 6 e phatlohang ka potlako: Kakaretso ea phatloho ea khalori ea 'mele (metsotso e 52)
- Motsoako o potlakileng oa metsotso e 6: Kakaretso ea mafura a 'mele (metsotso e 58)
- Nchafatsa: Cardio Fusion (metsotso e 52)
- Nchafatsa: Sleek & Lean (metsotso e 69)
Mananeo a loketse koetliso ea maemo a mahareng. U ka sebelisa koetliso le Tracey mallet bakeng sa ho fola kamora ho beleha. Fana ka lihlopha tsena, kapa khetha video efe kapa efe eo u e ratang. Tracy o khothaletsa ho e etsa mananeong a hae Makhetlo a 3-4 ka beke hora ka letsatsi, haeba u batla ho fihlela litholoana tse ntle.
Tlhahlobo ea koetliso e khuts'oane ea 18 e nang le mallet a Tracey ho youtube ho tsoa libakeng tse nang le mathata
Metsotso e 6 e phatlohang ka potlako: Kakaretso ea phatloho ea khalori ea 'mele
Lenaneo Kakaretso ea 'Mele oa' mele o phatlohileng ea likarolo tse supileng tsa metsotso e 6'me e kenyelletsa mofuthu le ho koala. U ka etsa video metsotso e 52, kapa u ipehela nako ea ho ikoetlisa ho tloha metsotso e 6 e arohaneng. Bakeng sa lihlopha u tla hloka li-dumbbells tse bobebe 1-2 kg (bakeng sa halofo ea pele ea video) le Mat. U tla chesa lik'halori, u theole 'mele' me u be le maemo a bonolo.
Likarolo tse tharo tsa pele li kenyelletsa ho ikoetlisa le ho ikoetlisa ka li-dumbbell bakeng sa molumo oa mesifa. Karolo ea bone e na le li-asanas tsa setso tsa yoga. Karolo ea bohlano e kenyelletsa boikoetliso ba mpa, bo etsoang fatše. Karolong ea botšelela le ea bosupa, o tla etsa lithupelo tse bonolo ho tsoa ho Pilates bakeng sa libaka tsa mathata. Kahoo, lenaneong lena u tla fumana halofo e matla ea pele le halofo ea bobeli e khutsitseng ea sehlopha.
Metsotso e 6 e phatlohang ka potlako: Kakaretso ea mafura a 'mele
Koetliso ea Tracy mallet Kakaretso ea Fat Fat Burner nako e telele, empa sebopeho se etsang joalo. Lenaneo le kenyelletsa likarolo tse robeli tsa metsotso e 6 tseo u ka li etsang ka mokhoa o ts'oanang, kopanya kapa ho khetha likarolo ka bonngoe. Bakeng sa lihlopha u tla hloka li-dumbbells tse bobebe, Mat le fitball, empa feela bakeng sa halofo ea bobeli ea video.
Likarolo tse tharo tsa pele u tla etsa liikoetliso tse matla tsa toning tse shebaneng le mmele o tlase. Ebe o fumana karolo e khutsitseng ka fitball le li-dumbbellsseo se tla thusa ho sebetsa mesifa ea mahetla, sefuba le matsoho. Karolo ea hoqetela ke fitball feela mme e kenyelletsa boikoetliso bakeng sa mesifa e otlolohileng le ea oblique ea mpa.
Nchafatsa: Cardio Fusion
Nchafatsa: Cardio Fusion - boikoetliso bo bonolo ba metsotso e 50 bo nang le motsamao o ikhethang ho tloha Pilates, tantši, yoga, ballet le koetliso ea matla. Mallet ea tracey e kenyelelitsoe thutong, boikoetliso bo sebetsang ho felisa mafura a mangata le mesifa ea molumo. Karolong ea pele ea lenaneo, o phahamisa sekhahla sa pelo ea hau mme o chesa likhalori, mme la bobeli - e tla matlafatsa mesifa le ho felisa libaka tse nang le mathata. U tla hloka li-dumbbells tse bobebe feela (1 ho isa ho 2 kg). Lenaneo lena, ka ho hatisa tsamaiso ea mesifa.
Lenaneo:
- Litumeliso tse futhumetseng tsa letsatsi (metsotso e 11). Ho futhumala ka setaele sa yoga.
- Core Cardio (metsotso e 15). Karolo ea motjeko bakeng sa li-calories tse tukang.
- Ho betla 'mele o kaholimo (metsotso e 15). Karolo ea litsoantso tse betliloeng tsa mmele o kaholimo.
- Ho betla 'mele ka kakaretso (metsotso e 10). Haholo-holo e kenyelletsa boikoetliso ba mpa le makhapetla.
- Ho otlolla (metsotso e 3). Ho otlolla ha ho qetela.
Nchafatsa: Sleek & Lean
Sleek & Lean video e 'ngoe letotong la Nchafatsa, e tla u thusa ho theha mesifa e telele, e otileng le e tenyetsehang ea maoto le cor e matla. Mallet ea Lenaneo la Tracy e nka nako e fetang hora, empa e arotsoe ka likarolo tse nyane, ka hona o tla khona ho khetha likarolo tse itseng feela tseo o li hlokang. Bakeng sa halofo ea pele ea boikoetliso u tla hloka setulo.
Lenaneo:
- Ho futhumala: Rotational Yoga & Pilates (metsotso e 7). Mofuthu.
- Ballet Bar (metsotso e 15). Boikoetliso ba Barna bakeng sa maoto le setulo.
- Power Yoga (metsotso e 13). Yoga ea matla.
- Abs & Buns (metsotso e 20). Karolo e fatshe bakeng sa mpa le maraong.
- Setšoantšo se ka Holimo sa 'Mele (12 mets). Boikoetliso ba mmele o kaholimo ntle le lisebelisoa.
- Ho otlolla (metsotso e 3). Ho otlolla ha ho qetela.
Ikhethele livideo tse ntle ka ho fetisisa tse nang le mallet a Tracy 'me u qale ho shebella kajeno! Kapa boloka sengoloa ho li-bookmark tsa hau, haeba u ntse u na le moralo oa thupelo ka nako ea hajoale, empa rera ho leka boikoetliso haufinyane.
Bona hape: Cardio Barre: melemo ea video le katleho ea ho theola boima ba 'mele.