Tse ka Hare
U se u ntse u rata lenaneo le nang le mallet a Tracey? Ebe re u fa hore u leke e 'ngoe ea meaho e sebetsang ka ho fetisisa Mokoetlisi ea tummeng - The Booty Barre Ballet. Ballet ea boikoetliso e ka ba mokhoa o mong o motle kapa oa tlatselletsa mosebetsing oa hau oa lapeng.
Tlhaloso ea lenaneo The Booty Barre Ballet
Ho ipapisitsoe le letoto la mananeo, Booty Barre ke Pilates. Mallet ea Tracey ee ntlafalitse, e kentse likarolo tsa yoga le ballet mme qetellong ea theha video e sebetsang ho theola mmele le ho bopa mmele o mosesane. Boikoetliso ba ballet bo tla u thusa ho felisa libaka tse nang le mathata, ho ntlafatsa sebopeho sa leoto le ho fumana setšoantšo se setle se setle. Chesa lik'hilojule 'me u theole boima ba' mele ntle le ho ikoetlisa le meroalo e tšosang.
Nako eohle ea moaho The Booty Barre Ballet ke metsotso e 85 'me e kenyeletsa likarolo tse' maloa:
- a futhumetseng Up (Metsotso e 9). Ho futhumatsa mofuthu le ho otlolla mesifa.
- Ho joalo & meomo (Metsotso e 19). Barna o koetlisa setulo sa maoto le matsoho. U tla ikoetlisa likarolong tse kaholimo le tse tlase tsa mmele Re tla hloka li-dumbbells tse bobebe (1-2 kg). Lekhetlo la pele ho ka khoneha ho koetlisa ntle le li-dumbbells.
- a eme Abs & Maqhubu (Metsotso e 18). Barna e koetlisa setulo bakeng sa mpa e sephara le maoto a masesaane. Sebetsa mesifa ea mpa u ka ema! Sena se tla fokotsa mojaro mokokotlong le mokokotlong.
- Lithoriso & meomo (Metsotso e 16). Boikoetliso ba Barna ka ho toboketsa matheka. Qetellong ea karolo e tla hloka bolo ea rabara.
- Floor Abs, Maqhubu (Metsotso e 20). Ho koetlisetsoa fatše bakeng sa mpa le maoto. U hloka bolo ea rabara.
- Cool Dhae (Metsotso e 5). Ho phutholoha ho otlolla kamora ho ikoetlisa.
O ka etsa mohaho oohle ka botlalo (haeba u ka ema lihora tse ka bang 1.5) kapa khetha feela likarolo ka bonngoe. Haeba u sena bolo ea rabara, nka karolo metsotso e 60 ea pele, ha bolo e sa hlokehe.
Leha e le hore lenaneo la The Booty Barre Ballet le thehiloe ho latela Pilates, oa ts'oaroa ka lebelo le phahameng la ho chesa mafura. U tla ikoetlisa ka lebelo le phahameng haholo ntle le tšitiso. Ntle le moo, mallet ea Tracey e eketsa lenaneong linako tse fapaneng tsa pelo tse tla u thusa ho chesa likhalori tse eketsehileng.
Booty Barre Ballet ha e tšoanelehe bakeng sa ba qalang esita le boemo ba mahareng ba koetliso ho boloka sehlopha ka kakaretso se ka ba thata. Haeba o sa tsoa qala ho ikoetlisa ka ballet, leka lenaneo bakeng sa ba qalang ho tsoa ho Tracey mallet The Booty Barre Beginners & Beyond.
Melemo le likotsi tsa lenaneo
melemo:
1. Booty Barre Ballet e tla u thusa ho chesa mafura, ho tiisa le ho matlafatsa 'mele, lelefatsa mesifa, ntlafatsa sebopeho sa maraong le maoto.
2. Ntle le boitlhakiso ba "ballet" ba khale Tracy o kenyelelitse likhaohano tsa pelo le pelo, kahoo o ka chesa likhalori tse ngata. Ho pholletsa le sehlopha, sekhahla sa pelo ea hau se tla ba sebakeng sa boima ba 'mele.
3. Rarahaneng ena e arotsoe hantle ka likarolo. Tsepamisa maikutlo matsohong, mpeng, marameng kapa koetlisa lenaneong la hora e le 'ngoe,' me u sebetse libakeng tsohle tse nang le mathata hanghang.
4. Bakeng sa ba sa rateng ho ikoetlisa mpeng ea Mat, Tracy mallet e fana ka boikoetliso bo le boemong bo emeng. U tla matlafatsa mesifa le ho chesa mafura ka mpeng.
5. Ka lenaneo la Tracy bontša banana ba babeli: e mong o bontša mofuta o bonolo oa boikoetliso, o mong o rarahane. Ka video ena likhamera tse loketseng likhamera (ho fapana le ba bang mokoetlisi enoa) tlasa ona o tla khona ho bona liphetoho tsohle tse hlokahalang.
6. Lenaneo le tla ipiletsa ka ho khetheha ho bao o se a ntse a e-na le boiphihlelo ho ikoetliseng ballet 'me e ikemiselitse ho ikoetlisa ka thata le ho feta.
7. Booty Barre Ballet - e na le tšusumetso e tlase, e etsoang e sa roala lieta. Ho tlola ho bonolo Tracy ho ntse ho kenyellelitsoe ka sehlopheng, empa haeba u protivopokazana, ikoetlisa bakeng sa khetho e bonolo ntle le ho tlola.
tlhoka mesola:
1. Lenaneo le loketse feela ba seng ba ntse ba e-na le boiphihlelo thupelong ea ballet.
2. Bakeng sa karolo ea boraro le ea bone ke ho lakatsehang ho ba le bolo ea rabara.
3. The complex ha ea lokela ho etsoa batho ka likotsi tsa maoto le maqaqailana.
Ha o na nako ea ho leka boikoetliso ba ballet? Etsa bonnete ba hore o lokisa sekoli sena mme o kenye lenaneong la hau la boikoetliso la Tracy mallet. Uena li netefalitsoe ho ntlafatsa palo ea hau, E tla etsa hore maoto a be mosesaane 'me a be le molumo,' me matheka a menahane.
Tlhahlobo lenaneong la Booty Barre Ballet ho tsoa ho Tracey mallet:
Bakeng sa ba tloaelaneng feela le ballet ea boikoetliso, re khothaletsa hore o shebe: 'Mele oa Ballet o nang le Leah Lease.