Ho ikoetlisa ka Cardio ho tsoa ho Tracy Anderson (Tracy Anderson Method: Dance Cardio Workout) ke lenaneo la aerobic la mokoetlisi ea atlehileng oa mega ea batho ba tummeng. Itokisetse ho qala ntoa ea hau ka boima bo fetelletseng ka koetliso e matla tlasa 'mino o tukang.
Ho ikoetlisa ka Cardio Tracy Anderson
Tracy Anderson o etselitse ba ikoetlisa ka ho phethahala ba ratang ho tants'a ebile ba batla ho theola boima ba 'mele. U tla fetohela morerong oa 'mino ha u ntse u chesa mafura' me u tloha mekhatlong ea motjeko. Mohlomong lekhetlo la pele u tla ba thata ho boloka sekhahla se matla sa Tracy Anderson, empa kamora libeke tse 2-3 tsa lithuto tse tloaelehileng u tla bona tsoelo-pele e kholo lithutong tsa bona tsa motjeko.
Metsotso ea pele ea 45, Tracy eu ruta mokhoa o nepahetseng oa motjeko, e bonts'a motsamao ka tempo e liehang. Ha u se u tseba ho ikoetlisa, u ka fetela thupelong ea mantlha, e nkang metsotso e 45. Kea ipotsa hore na thuto e nkuoa ka mahlakore a mabeli: ka pele le ka morao. Sena se tla u lumella ho pheta ka nepo motsamao oa mokoetlisi. Itokisetse thuto e tebileng, Ho ikoetlisa ka cardio ho sa reretsoe ba qalang.
Bakeng sa lihlopha ha ho hlokahale lisebelisoa tse ling - o tla ikoetlisa ka boima ba 'mele oa hae. Leha ho le joalo, sebaka se ka kamoreng se lokela ho lekana: Tracy Anderson o sebelisa motsamao o pharalletseng, ka hona o tla hloka sebaka sa mahala. Pele ho ts'ebetso ea pele ea lenaneo fana ka maikutlo ho sheba ka hloko thepa ea videoho itokisetsa ho ikoetlisa.
Ho ikoetlisa ka cardio ho ka etsoa makhetlo a 2-3 ka beke. Ka nepo e lokela ho kopanngoa le koetliso ea matla ho theha 'mele o mosesane le o nang le molumo. U ka leka Cindy Crawford: Liphiri ho motho ea phethahetseng or Valerie Turpin: Bodysculpt. Bakeng sa boemo bo tsoetseng pele haholo Jillian Michaels: Ha ho na libaka tsa mathata.
Melemo le likotsi tsa lenaneo
melemo:
1. Joalo ka boikoetliso bofe kapa bofe ba ho ikoetlisa boo u bo etsang ka pulse e eketsehileng, ka hona sebelisa matla a mangata a tsoang mafura.
2. Thuto e etsahala ka lebelo le matla haholo, le Tracy Anderson u ke ke ua teneha.
Ka koetliso e matla joalo u matlafatsa mokoka le ho ntlafatsa tšebetso ea methapo ea pelo.
4. Lenaneo e ntlafatsa ho tenyetseha ha hao, ho tenyetseha le kutloisiso ea morethetho.
5. Ho ikoetlisa ka cardio Tracy Anderson o na le maikutlo a matle haholo, tlasa mmino o phahameng oa selefouno. Boikutlo bo botle kamora ho ba le mmele o joalo bo tiisitsoe.
6. Pele ho sehlopha u tla fumana thupelo ea koetliso moo Tracy e hlalosa ka ho qaqileng metjeko eohlee sebedisoang lenaneong.
7. Bakoetlisi ba bangata ba fana ka boikoetliso ba ho ikoetlisa, empa har'a bona ha ho na likhetho tse ngata tsa motjeko.
tlhoka mesola:
1. Bakeng sa boikoetliso ba 'mele ba motjeko Tracy Anderson o hloka sebaka se ngata ka phapusing.
2.Ba bangata ba nyatsitse mokoetlisi bakeng sa ba tummeng "Ho matha" le katamelo e sa lokang ho koetlisetsoa ho ikoetlisa.
3. Ha se motho e mong le e mong ea ka latelang lithupelo tse rarahaneng tsa motjeko oa Tracy Anderson.
4. Ka koetliso e joalo ho na le kotsi e kholo ea tšenyo e mpe ea manonyeletso a lengole. E-ba hlokolosi 'me ka bohloko bo fokolang mangoleng a ka u fumane khefu ho tsoa ka tlelaseng.
5. Ho etsa boikoetliso bo le sebopehong, ho ba qalang ho bo boloka bo tla ba thata haholo. Hlokomela ho ikoetlisa Jillian Michaels bakeng sa ba qalang.
Atamela Tracy Anderson koetlisong ea boikoetliso e ne e batla e ikhethile, 'me ha se bohle ba ba ratang. Leha ho le joalo, boikoetliso bona ba cardio ea tantši bo u lumella ho chesa likhalori tse eketsehileng mme ka katleho fokotsa boima ba 'mele, ha a ntse a amohela matla a matle ho tsoa ho morethetho oa morethetho. Hape bala: Ho ikoetlisa ka holimo ho 10 lapeng ka metsotso e 30.