Tse ka Hare
Batla ho chesa mafura le tiisa mmele ntle le ho tshoha? Ebe u leka boikoetliso ba khale ba Bernie ho tsoa ho Suzanne Bowen. Lihlopha tsa hae li tla u thusa ka bonolo ho sebetsa libakeng tsa bothata ba hau le ho tlosa boima bo feteletseng.
Tlhaloso ea lenaneo BarreAmped Boot Camp
Suzanne Bowen o thusitse bareki ba makholo lefatšeng ka bophara ho theola boima ba 'mele, ho chesa mafura le ho fumana mefuta e metle. Ke tšusumetso e tlase ea koetliso ea barnie e ratoa ke ba bangata ka lebaka la eona ho fumaneha, polokeho le katleho. Litlelase tsa BarreAmped li rutoa li-studio tsa boikoetliso tse fetang 50 lefatšeng ka bophara, le barupeli ba nang le mangolo ho ruta lenaneo lena ho feta 300 lefatšeng ka bophara. Koetliso ea Suzanne e ipapisitse le likarolo tsa yoga, Pilates, ballet le motjeko 'me e ikemiselitse ho theha 'mele o mosesane o motle ntle le mathata.
Boikoetliso bo holimo ba ballet bakeng sa 'mele o motle le o motle
BarreAmped Boot Camp ke phello e tlase ea koetliso ea nakoana ka likarolo tsa cardio. U ke ke ua sebelisa mesifa feela ka boikoetliso ba ballet, empa ho chesa lik'hilojule ka linako tsa aerobic. Lenaneo le nka metsotso e 70. Suzanne Bowen o tla u etella pele likarolong tse thata empa tse ka khonehang tse tla u thusa ho fetola 'mele oa hau:
- a futhumetseng holimo: Ho futhumatsa (metsotso e 3). Kamehla qala thuto ka ho futhumatsa, le haeba u batla ho etsa karolo e eketsehileng ea 1-2.
- Ntoa Sebetsa: bakeng sa matsoho (metsotso e 11). Sebetsa mesifa ea matsoho, mahetla, mokokotlo le sefuba. Bakeng sa karolo ena o tla hloka li-dumbbells, ho molemo ho nka boima bo fokolang: 1-1,5 kg.
- Mosebetsi oa Serope: bakeng sa maoto (metsotso e 15). U emetse li-plie-squats le matšoafo bakeng sa maoto a matle a masesane.
- Seat Sebetsa: bakeng sa mokokotlo, libono le maoto (metsotso e 14). Sebetsa libakeng tse nang le mathata ka ho raha hantle le ho sisinyeha ha matla.
- konokono: bakeng sa mokokotlo le mpa (metsotso e 18). Boithuto bo felletseng ba mesifa ea mantlha: mapolanka, li-crunches le borokho.
- Otlolla: ho otlolla (metsotso e 10). Ho otlolla mmele kaofela ha bonolo.
U ka khetha likarolo tsa motho ka mong, 'me u ka etsa boikoetliso bohle ka kakaretso. Leha ho le joalo, kamehla qala thuto ka ho futhumatsa, esita le haeba u rerile ho etsa metsotso e 15-20. Hammoho le Suzanne Bowen boikoetliso bo bontšoa ke banana ba babeli: ngoe e bontša khetho e bonolo, e 'ngoe e tsoetse pele. Mokoetlisi o hlokomelisa hore o lokela ho mamela 'mele oa hau le ho fetola boima ba boikoetliso ho latela bokhoni ba hau.
Bakeng sa lihlopha u tla hloka setulo, Mat le para ea dumbbells bakeng sa karolo e haufi. Haeba u moqali, leka ho qala karolo ea pele ea lenaneo la BarreAmped. E matha butle, ntle le linako tsa cardio, kahoo o tla khona ho pheta-pheta metsamao eohle, leha o sena boiphihlelo bo bongata ba koetliso ea ballet.
Melemo le likotsi tsa lenaneo
melemo:
1. BarreAmped ke sete e phethahetseng bakeng sa mesifa e bonolo ya mmele ohle ntle le tshusumetso e matla. Etsa boikoetliso ba ballet, Pilates, yoga le tantši, 'me mohato ka mohato u thehe 'mele o mosesane o motle
2. Suzanne o eketsa li-cardio-intervals, e le hore u ka chesa lik'hilojule le mafura ho pholletsa le sehlopha.
3. Koetliso e arotsoe hantle ka likarolo. U ka kenya letsoho videong eohle (metsotso e 70) kapa ua khetha likarolo tse khutšoane.
4. Kampong ea Boot ho khethoa lithupelo tse thusang ho hlōla dibaka tse manganga ka ho fetisisa: marako, mpa, ka ntle le serope se ka hare.
5. Bakeng sa litlelase u hloka feela setulo, Mat le dumbbells.
6. Tšusumetso e tlase ea lenaneo ntle le ho qhomela le meroalo ea plyometric. Ho etsa u tla be u sa roala lieta.
7. E loketse maemo ohle ho tloha qalong ho isa ho e tsoetseng pele.
tlhoka mesola:
1. Ho sa tsotellehe hore na lenaneo le na le tšusumetso e tlaase ho na le li-squats le matšoafo a mangata, kahoo batho ba nang le mangole a khathatsang ha ba tšoanelehe.
2. Haeba u batla ho theola boima ba 'mele, ho ke ke ha etsahala hore ho be le boikoetliso ba ballet ka potlako e tla u lebisa pakaneng.
Suzanne Bowen o tla u thusa ho chesa mafura, ho tiisa libaka tsa bothata le ho felisa cellulite. Lenaneo la BarreAmped Boot Camp ka katleho e tla ntlafatsa 'mele oa hau ntle le boima le meroalo e tshosang. Har'a mananeo a tummeng a nang le tšusumetso e tlase ho 'mele o mosesaane sheba le boikoetliso ba ballet le Leah Disease.