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Suzanne Bowen yana daya daga cikin mafi mashahuran kociyan shirye-shiryen ballet. Idan cutar Leah ana la'akari da yanayin salon wasan ballet, Suzanne Bowen, zaku iya kiran mutumin da ke motsa wannan jagorar zuwa ga jama'a. Yana ba da shirye-shiryen barnych iri-iri waɗanda za su yi sha'awar duka mafari da ƙwararrun ɗalibi.
A yau za mu tattauna wasu motsa jiki na cardio daga Suzanne Bowen bodysuit-ballet, wanda zai taimake ku ba kawai ƙirƙirar tsoka mai tsayi ba, amma ƙone mai. Ƙananan tasirin azuzuwan kuma sun dogara ne akan motsa jiki daga Pilates, ballet da dacewa na gargajiya. A wasu bidiyon za ku haɗu da tsalle-tsalle mai haske, amma a Gabaɗaya ana samun nauyin cardio-nauyin yana samuwa saboda saurin maimaita motsa jiki.
Ƙididdiga, waɗanda kuke buƙata don waɗannan ayyukan motsa jiki:
- Dumbbells (nauyin haske, kimanin 0.5-2 kg)
- Injin (zai iya amfani da kujera, tebur ko wasu kayan daki)
- Ƙwallon roba don Pilates (na bidiyo ɗaya)
10 wasan motsa jiki na Ballet Total Jikin Barre tare da Suzanne Bowen
Cardio motsa jiki tare da Suzanne Bowen
1. Horon HIIT (interval cardio)
- Aikin motsa jiki na Barre HIIT: Minti 27 (inji)
- HIIT Circuit Bar: Minti 39 ( inji, dumbbells, ball)
- Jimlar Jikin Cardio HIIT: Minti 43 (inji)
Farashin HIIT - motsa jiki na tazara na cardio wanda ya haɗa da musanya motsa jiki na motsa jiki da motsa jiki daga ballet da Pilates. Suzanne tana nuna sauƙaƙan gyare-gyare na motsa jiki, kuma abokin aikinta Tina yana nuna wani zaɓi mai rikitarwa.
Farashin HIIT – shirin kona kitse da sautin tsokar jiki duka. Kuna jiran ƙaramin tazara na cardio barnie da motsa jiki a Barre da motsa jiki tare da dumbbells don duk wuraren matsala.
Jimlar Jiki Cardio HIIT motsa jiki daga Suzanne Bowen aiki kungiyar. Mafi tsayi a cikin dukkan shirye-shiryen da aka gabatar a nan. Za ku canza injin motsa jiki na cardio da barnych don cinyoyi da gindi.
2. Cardio Barre (Barrie cardio motsa jiki)
- Cardio Barre 1:37 mintuna (inji)
- Cardio Barre 2:32 mintuna (inji)
- Cardio Barre 3:18 mintuna (inji)
- Cardio Barre 4:29 min ( inji, dumbbells, ball)
Wannan tarin motsa jiki na barnych don ƙona kitse, tsawaita tsokoki, da toning gabaɗaya na jiki tare da mai da hankali kan aikin cinya da gindi daga benci. Cardio-nauyin shine, a ka'ida, maras muhimmanci. Za a samu babban bugun bugun jini ta hanyar saurin maimaita motsa jiki. Zaɓi mafi kyawun lokacin azuzuwan ko mayar da hankali kan Cardio Barre 4 idan suna da kaya.
3. Interval Cardio ( horon tazara)
- Tazarar Cardio 1: 29 min (inji)
- Tazarar Cardio 2: Minti 22 (ba tare da kaya ba)
- Ƙarfin Cardio Interval Barre: Minti 22 (ba tare da kaya ba)
Tazarar Cardio 1 da kuma Tazarar 2 Cardio tazara da aka gina akan ka'ida inda motsa jiki na cardio ke haɗuwa tare da motsa jiki don ƙananan jiki. Tazarar Cardio 2 nauyi mai ɗan nauyi, amma ƙasa da tsayi cikin lokaci.
Ƙarfin Cardio Interval Barre Baya ga motsa jiki don ƙananan jiki ya haɗa da motsa jiki na jiki na sama: plank, tura-UPS, crunches.
4. Jimlar Jiki Cardio
- Jimlar Jikin Cardio 1: Minti 14 (dumbbells)
- Jimlar Jikin Cardio 2: 21 min (dumbbell)
Jimlar Jikin Cardio 1 - gajeren motsa jiki don ƙarfafa duk ƙungiyoyin tsoka. Kuna jiran haɗin motsa jiki don yin aiki na sama da ƙasa a lokaci guda. A cikin rabi na biyu na Suzanne Bowen ya shirya wasu motsa jiki don ɓawon burodi.
Jimlar Jikin Cardio 2 - bambance-bambancen da ya fi rikitarwa na darussan zuciya, ya haɗa da tsalle-tsalle na plyometric haske, wanda ke canzawa tare da squats da lunges. A cikin rabi na biyu na Suzanne Bowen ya shiga shirin motsa jiki na jiki na sama.
5. Ƙananan Jiki ( motsa jiki tare da mai da hankali kan cinyoyi da gindi )
- Ƙananan Jiki Cardio: Minti 23 (ba tare da kaya ba)
- Qasashen Jiki Gauraye Cardio: Minti 20 (inji)
Ƙananan Jiki Cardio - sauƙi gajeren horo tare da saurin motsi don ƙananan jiki. Ba yawancin motsa jiki na cardio ba, amma bugun zuciya zai tsaya tsayin daka.
Karan Jiki Mixed Cardio a cikin wannan shirin yana ba da nauyi fiye da nauyi, amma kuma tare da mai da hankali kan cinyoyi da gindi. Za ku canza motsa jiki na cardio da motsa jiki na barnie don ƙananan jiki. Suzanne Bowen yana nuna nau'in nau'in nauyi, da kuma abokin tarayya Tina - gyare-gyare mai rikitarwa, don haka ya dace da ɗalibai masu yawa.
6. Short motsa jiki na HIIT
- M Saurin HIIT: Minti 9 (babu kaya)
- Babban HIIT mai sauri: Minti 9 (dumbbells)
Farashin HIIT – wani bambance-bambancen na haske ta low tasiri motsa jiki cardio don sabon shiga. Kuna jiran motsa jiki na rhythmic dangane da matakan gama gari, lunges da squats. Motsa jiki yana ɗaukar minti 1 tsakanin motsa jiki zai ɗauki hutu.
Babban Saurin HIIT – mafi rikitarwa sigar motsa jiki ta cardio. Za ku yi squats, lunges, motsa jiki na plyometric mai haske don ƙone calories. Hasken dumbbells yana ƙara ƙarin kaya.
7. Sauran shirye-shirye
- Sautin Mafari Cardio: Minti 34 (dumbbells)
- Jin Cardio Mai Kyau: Minti 30 (ba tare da kaya ba)
- Babban Cardio na Wuta: Minti 40 (mashin, dumbbell)
Tone na Farko na Cardio – wani m motsa jiki ga sabon shiga. Shirin ya haɗa da motsa jiki da yawa tare da dumbbells don jiki na sama, don haka ya fi dacewa don ɗaukar ƙananan nauyi.
Ji daɗin Cardio mai kyau wani motsa jiki ne mai laushi ba tare da aikin zuciya mai nauyi ba. Ya ƙunshi motsa jiki na toning don ƙananan jiki.
Advanced Barre Fire Cardio - motsa jiki na motsa jiki, wanda Suzanne ya haɗa da motsa jiki na cardio, motsa jiki a Barre, ƙarfin horo tare da dumbbells da asarar nauyi. Matsayin da aka bayyana - ci gaba.
Rage nauyi, ƙarfafa jiki kuma sanya shi cikakke tare da ingantaccen motsa jiki na ballet daga Suzanne Bowen. A cikin Arsenal na bidiyo, kowa zai iya samun aji da aka fi so.
Duba kuma: Manyan bidiyoyi 20 akan youtube don cinyoyi da gindi ba tare da lunges, squats da tsalle ba.