Tse ka Hare
Ho ikoetlisa ha Cardio bakeng sa ba qalang le Tracy Anderson - ke tsela e ntle ea ho theola boima ba 'mele le ho ntlafatsa sebopeho sa' mele oa hau, leha o se na boiphihlelo bo bongata ba ho ikoetlisa. Linako tse khutšoane tse matla tse hahiloeng ka setaele ka tharollo e bonolo ea choreographic.
Tlhaloso Koetliso ea Cardio bakeng sa ba qalang
Tracy Anderson o khothaletsa hore o ikoetlise khafetsa bakeng sa ho chesa lik'hilojule le ho tlosa boima bo feteletseng. Empa ho thoe'ng haeba u sa le mocha papaling eo 'me u fuoa boikoetliso bo bong bo thata haholo? Leka ho ikoetlisa Cardio Dance bakeng sa ba qalang, eo motho e mong le e mong a ka buisanang le eona. Lenaneo le matla le tla ntlafatsa mokoka oa hau le ho senya mafura libakeng tse nang le mathata. Koetliso ke sebopeho sa motjeko, empa choreography e bonolo haholo, 'me Tracy o fana ka tlhaloso e qaqileng ea mehato eohle.
Lenaneo le na le Ho ikoetlisa ha 4 metsotso e 15, ka maemo a tsoelang pele a bothata. Ka phetoho ea boemo bo bocha Tracy Anderson o eketsa matla a koetliso le ho rarahana ha choreography. Morero o hlakileng oa koetliso lenaneong moo, kahoo o ka khetha hore na ke litšoantšo life tseo u lokelang ho li etsa. Mohlala, khetha bakeng sa boemo bo bong le bo bong ba beke e le 'ngoe, ebe thupelo eohle e tla phetheloa ka khoeli. Ka bohlale ba hao, o ka koetlisa metsotso e 1, 'me o ka kopanya koetliso le nako e teletsana. Sena se tla itšetleha, ho kenyeletsoa, le ho tsoa ho matla a hau.
Bakeng sa lihlopha u ke ke ua hloka lisebelisoa tse ling. Leha ho le joalo, ehlile ho bohlokoa ho e etsa ka liteki tse ntle: lenaneo le kenyelletsa palo e kholo ea ho tlola, ka hona mojaro mangoleng le maqaqailaneng o tla ba boima haholo. Koetliso e etselitsoe thupelo ea mathomo le mahareng. U ka etsa motjeko oa Cardio bakeng sa ba qalang hammoho le boikoetliso bo sebetsang ba 'mele kaofela ho tsoa ho Tracy Anderson: Webisode. Sena se tla u thusa eseng feela chesa mafura ka ho ikoetlisa cardio empa hape le ho matlafatsa mesifa ea 'mele.
Melemo le likotsi tsa lenaneo
melemo:
1. Motjeko oa Cardio le Tracy Anderson o tla u fa monyetla ho theola boima ba 'mele, ho eketsa mokoka le ho ntlafatsa ts'ebetso ea pelo le methapo.
2. Lenaneo le arotsoe ka mekhahlelo e 4 ea bothata. U tla hatela pele butle-butle ho ea mehatong e thata ea choreographic.
3. Koetliso e fanoa ka setaele sa motjeko, kahoo o tla khona ho nts'etsapele polasetiki ea eona le mohopolo oa morethetho. Ha ho hlokahale hore u be le tsebo ea ho tantša ho phethela lenaneo ka katleho.
4. Lithuto li nka metsotso e 15 feela, empa u ka eketsa nako ea tsona, haeba u kopanya likarolo hammoho.
5. U ke ke ua hloka lisebelisoa tse ling. Etsa bonnete ba hore o kenella ho li-sneakers, hobane Tracy e fana ka palo e kholo ea litlolo.
6. Ho latela lenaneo haholo bonolo, hobane e etselitsoe ba qalang. Haeba o batla boikoetliso bo bonolo ba pelo, Cardio Dance For Beginners e tla lekana hantle.
7. Liikoetliso tsena e ka ba litokisetso tsa lihlopha tsa phephetso tsa 'mele tsa motjeko, mohlala, Cize le Shaun T.
tlhoka mesola:
1. Lenaneo le kenyelletsa ho tlola ho hongata (haholo-holo boemong ba 3 le 4), ka hona o hloka ho ela hloko batho ba nang le mathata a lengole le maqaqailana.
Tracy Anderson o thehile boikoetliso bo phahameng ba "cardio" bo loketseng maemo a mathomo le a mahareng. Qala ho theola boima ba 'mele' me u thehe liforomo tse hohelang ka rarahaneng Cardio Dance Bakeng sa Ba qalang.
Hape bala: Ho ikoetlisa ka holimo ho 10 lapeng ka metsotso e 30.