Kakaretso ea 'mele e nang le Suzanne Bowen: Koetliso ea ballet e 10 bakeng sa' mele o mosesane

Suzanne Bowen ke moqapi oa mananeo le livideo tse ngata tsa barnych ho Pilates tse tla etsa hore setšoantšo sa hau se be bosesane le ho ba le molumo. Rea u fa Ho ikoetlisa ka ballet e 10 ho tsoa Suzanne Bowen bakeng sa phetheho ea 'mele oohle ho tsoa ho Total Body Barre.

E hlahisa boikoetliso bo etselitsoeng lihlopha tsa inthanete ka ho khetheha. Mohlomong li ke ke tsa bonahala li ruile ebile li fapane joaloka DVD ea Suzanne Bowen, eo re ngotseng ka eona pejana. Leha ho le joalo, likhetho tse ngata tse khethiloeng (livideo tse fapaneng tse 10 tse nang le boikoetliso bo ikhethileng) li lefella lintlha tsena tse nyane ka botlalo.

Boikoetliso ba Ballet Kakaretso ea 'mele e se nang khatello ea maikutlo ebile e thehiloe ka ho ikoetlisa ka ballet le Pilates. Bakeng sa mananeo ohle o tla hloka setulo, benche kapa tšehetso efe kapa efe ea thepa ea ka tlung. Bakeng sa lihlopha tse ngata u tla hloka li-dumbbells tse bobebe (0.5-1 kg), 'me livideong tse peli tsa pele ho sebelisoa bolo ea rabara.

Morero oa mananeo ohle a ka tlase - ho hula 'mele, ho ntlafatsa molumo oa mesifa, tlosa libaka tsa mathata. Lithupelo li etsahala ka mokhoa o khutsitseng, sebelisa lihlopha tsohle tse kholo tsa mesifa ea 'mele o kaholimo,' mele o tlase le makhapetla. Mokhelo ke Kakaretso Body Bara 9, moo Suzanne Bowen a neng a kenyelletsa boikoetliso ba pelo le methapo ho chesa mafura. Thuto ka 'ngoe e shebile ho otlolla.

Kakaretso ea 'Mele oa' mele: Ballet 10 Workout e tsoang Suzanne Bowen

1. Kakaretso ea 'mele oa' mele 1 (metsotso e 33)

Thuto ena ea halofo ea hora ke mohlala oa khale oa koetliso ea ballet. Pele, o tla ikoetlisa ka li-dumbbells, moo ka nako e ts'oanang e sebetsang 'meleng o kaholimo le o ka tlase. Ka metsotso e 10 u tla ea boitlhakisong ba Barnum moo mosebetsi o moholo o etsoang ke maoto le maoto. Karolong ena bakeng sa mekhahlelo e itseng u tla hloka bolo ea rabara, empa u ka e etsa ntle le eona. Ebe Suzanne Bowen o u lokiselitse boikoetliso ho Mat (e tloaelehileng le e sututsang push-UPS, baesekele ho makhapetla, borokho). Metsotso e 5 ea ho qetela e nehetsoe ho otlolla.

Helmets: dumbbell, bolo ea rabara (ka boikhethelo)

2. Kakaretso ea 'mele oa mmele 2 (metsotso e 45)

Lenaneo lena le se le ntse le le teng ka rabara bolo e sebelisoa ka mafolofolo ho feta. Metsotso e 15 ea pele u ikoetlisetsa 'mele oohle ka bolo le li-dumbbells ha u eme mochining. Ebe u ea boemong ba maoto a mane ho etsa boitlhakiso ho matlafatsa matheka le lirope. Karolo e latelang ea ho sebetsa holim'a mmele o kaholimo (matsoho, mahetla, mokokotlo) ho Mat. Metsotso e 10 ea ho qetela pele u otlolla letsoho.

Helmets: dumbbell, bolo ea rabara

3. Kakaretso ea 'mele oa mmele 3 (metsotso e 54)

Joalokaha u bona, ho joalo koetliso e telele ea ballet. E qala ka karolo ea metsotso e leshome matsohong le mahetleng: ho fapana le software e ngoe, ke mosebetsi o ikhethileng mesifeng e shebiloeng. Suzanne Bowen o tsoela pele ho ikoetlisa bakeng sa lirope le likoti: mapheo, li-plies, li-squats. Karolo ea bobeli ea lenaneo e etsahala ho Mat, moo o sebetsang lihlopha tsohle tsa mesifa ka mokhoa o hlophisehileng: lifti tsa maoto bakeng sa li-glute, pushups, mapolanka, borokho. Metsotso e 10 ea ho qetela ea lenaneo, mokoetlisi o lefa ka botlalo.

Helmets: litlatsetso

4. Kakaretso ea 'mele oa mmele 4 (metsotso e 28)

Suzanne Bowen o pheha khang ea hore koetliso ena ea ballet e kenyelletsa ho sebetsa mesifa eohle ho tloha hloohong ho isa leotong. U tla qala ka boikoetliso ba maoto ho Barre, ba nehetse metsotso ea pele ea 15 ea seboka. Ebe Suzanne o ea lithutong tsa matsoho, mahetla le makhapetla, tse etsoang ho Mat. Metsotso ea ho qetela e meraro ke ea ho otlolla.

Inventory: ha e hlokehe

5. Kakaretso ea 'Mele oa' mele 5 (metsotso e 47: Ho ikoetlisa ka metsotso e 30 + le metsotso e 20 ha u otlolla maoto)

U tla qala boikoetliso bona ba ballet ho tsoa ho Suzanne Bowen ea boikoetliso ho Mat ho bohola, ba tla neheloa metsotso e 10 ea pele ea lenaneo. Ebe o tlameha ho ikoetlisa ka li-dumbbells, e leng e nolofalitsoe ka nako e ts'oanang le mmele o kaholimo le o ka tlase, ho kenyelletsa le squats le lifti tsa maoto. Suzanne o tsoela pele butle-butle ho ikoetlisetsa 'mele o ka tlase ntle le li-dumbbells. Metsotso ea ho qetela pele u otlolla, u khutlela lithutong tsa fatše. Karolo ea metsotso e 20 ha u otlolla letsoho e ka etsoa u le mong kapa kamora lenaneo la metsotso e 30.

Helmets: litlatsetso

6. Kakaretso ea 'mele oa mmele 6 (metsotso e 52)

e mong koetliso e telele ea ballet ho tsoa letotong lena, e nka metsotso e 52. Sebopeho sa eona se haufi haholo le mananeo a tsoang BarreAmped ke Suzanne Bowen. U tla qala thuto ka karolo e khuts'oane ea matsoho le mahetla ka li-dumbbells. Ebe u qala ho ikoetlisa bakeng sa 'mele o ka tlase ho kenyelletsa squats le ho phahamisa maoto. Karolong ea bobeli u tla ikoetlisa ka 'Mete, haholo-holo bakeng sa ho matlafatsa' mele o kaholimo. Metsotso e 7 ea ho qetela e sebelisetsoa ho otlolla.

Helmets: litlatsetso

7. Kakaretso ea 'mele oa mmele 7 (metsotso e 20)

Koetliso ena e khuts'oane ea metsotso e 20 e ka ba tlatsetso e kholo lenaneong la hau la mantlha. Thuto e eme ka botlalo, U tla ikoetlisa ka li-dumbbells, tse ts'oaroang ka nako e ts'oanang le 'mele o kaholimo le o tlase. Bakeng sa boikoetliso bo bongata o tla hloka moelelo oa botsitso. Boikoetliso ba motho ka mong bo ho matlo a sa fuoang, empa ke ts'ebetsong ea mekhahlelo e mengata mme ka hona o qala ho sebetsa. Metsotso e 5 ea ho qetela e nehetsoe ho otlolla. Lenaneong lena, setulo (mochini) ha se hlokahale!

Helmets: litlatsetso

8. Kakaretso ea 'mele oa mmele 8 (metsotso e 30)

Koetliso ena ea ballet e matla ebile e na le sekhahla se phahameng sa ho chesa likhalori tse eketsehileng. Lebelo le eketsehang la lithuto le fihlelleha ka ho feto-fetoha ha maemo khafetsa: ho tloha paleng ho ea holimo. Ka halofo ea pele u tla sebelisa li-squie-squats tse eketsehileng le boikoetliso bo emeng ka maoto a mane bakeng sa maoto le maraong ho Mat. Ka halofo ea bobeli u emetse lebanta le mahlahahlaha, le sotha ho bohola le ho matha ka ho otloloha. Koetliso e fela ka nako e khuts'oane.

Inventory: ha e hlokehe

9. Kakaretso ea 'mele oa mmele 9 (metsotso e 27)

Lenaneo lena e kenyelletsa linako tsa cardio, ka hona, e ipiletsa ka ho khetheha ho ba batlang ho chesa mafura libakeng tse nang le mathata. Karolo e kholo ea boikoetliso bona ba ballet ke ea boitlhakiso bakeng sa mmele o tlase. Ke feela metsotsong e 5 ea ho qetela Suzanne Bowen a kenyellelitseng boikoetliso bo bong ka li-dumbbells tsa matsoho le mahetla. Lenaneo ka tloaelo le fela ka bokhutšoanyane bo monate.

Helmets: litlatsetso

10. Kakaretso ea 'mele oa Barre Fusion (metsotso e 24)

Koetliso e 'ngoe e khuts'oane ea' mele ea ballet e tsoang Suzanne Bowen. Karolo ea lenaneo ke hore e eme ka botlalo. U tla ikoetlisa ka li-dumbbells, 'me boholo ba boikoetliso ha bo kenyeletse ts'ebetsong ka nako e le ngoe ea mmele o kaholimo le o tlase. Matšoao a maholo a sebelisoa feela ka tsela e sa tobang. Ho ikoetlisa ho fela ka metsotsoana e mehlano feela.

Helmets: litlatsetso

Mananeo ohle a batla a tšoana, kamora hore boitlhakiso bo sebelisitsoeng boholo bo tšoana. Leha ho le joalo, sete ea liphetoho, tatellano ea tsona le bolelele ba nako ea video Ballet e 'ngoe le e' ngoe ea 'mele ea' mele e tsoang Suzanne Bowen e ikhethile. Leka tsohle 'me u netefatse ho arolelana maikutlo a hau sebakeng sa rona sa marang-rang!

Bala hape: Boikoetliso bo holimo ba ballet bakeng sa 'mele o motle le o motle