shiri tare da farin ciki a cikin harshen Rashanci don siririn jiki

Joey Bull tsohon dan wasan ballet ne, zakaran wasan motsa jiki da yawa na Burtaniya, dan rawa na makarantar gargajiya kuma koci mai wadataccen kwarewar kasa da kasa. Mun gabatar muku daya daga cikin shahararrun shirye-shiryensa, Total Jikin Toning, wanda aka yi a kan tushen ballet kuma an fassara shi zuwa harshen Rashanci.

Shirin Joey bull "Sabon kallon dacewa"

Total Jikin Shirin Toning ("Sabon kallon dacewa") shine hadaddun mafi kyawun motsi daga ballet, wanda zai taimaka muku. wajen samar da kafafu masu karfi, kyawawa da siriri. Waɗancan ƙafafu za ku iya ganin ƴan rawa tare da datsa tsoka. Har ila yau, motsa jiki Joey bijimin ya zama tasiri na motsa jiki na cardio bisa ga ballet, godiya ga wanda za ku inganta tsarin zuciya da kuma kawar da kitsen mai. An fassara shirin zuwa harshen Rashanci, don haka za ku iya fahimtar duk dabara da nuances yayin aiwatar da ayyukan ballet.

Faɗa mana game da shirye-shiryen Joey bijimin wata ɗaya daga cikin masu karatunmu, Maria ce ta ba mu shawarar kuma muna godiya ta musamman. Daban-daban na motsa jiki a kan rukunin yanar gizon mu zai taimake ka ka zaɓi mafi kyawun kayan aikin bidiyo da haɓaka ingantaccen karatu.

Complex Joey bijimin "Sabon kallon dacewa" yana minti 55 kuma ya ƙunshi sassa masu zuwa:

• dumi Sama (minti 13). Wannan ɓangaren horon ya ƙunshi ingantattun motsa jiki na ƙafa waɗanda ke shirya ku a hankali don ƙarin nauyi mai ƙarfi.
• kafafu Aikin motsa jiki (minti 14). Joey bull ya gyara motsi daga ballet, don yin aiki da duk tsokoki na ƙafafu da bayan jiki. Kuna jiran Batman, ɗaga ƙafa, squats, plie, da curtsey.
• Cardio Aikin motsa jiki (minti 18). Wannan yanki - babban haɗuwa na dacewa da ballet. Daga cikin atisayen da ke cikin wannan bangare an tsara su ne musamman don ƙona kitse da inganta surar ku cikin ɗan gajeren lokaci. Za ku sami adadi mai yawa na tsalle-tsalle, tsalle-tsalle da squats.
• Cool Kasa (minti 10). A cikin wannan ɓangaren ana sa ran ku ba kawai motsa jiki da motsa jiki na Seminole ba, amma motsa jiki don ƙarfafa haushi akan Mat.

Don azuzuwan ba za ku buƙaci ƙarin kayan aiki ba. Idan kana so zaka iya yin darussan kusa da kujera, zai taimaka wajen kiyaye ma'auni. Ba kamar yawancin shirye-shiryen ballet ba, Total Jiki Toning sneakers masu gudu. Idan za a iya jin dadin rabin sa'a na farko ba tare da takalma ba, to, ana buƙatar takalman motsa jiki na motsa jiki na cardio! An kuma shawarci Joey bull da ya sanya tabarma a kasa don haka saukowa ya yi laushi.

Shirin Joey bull dace don matsakaiciyar matakin samawaɗanda suka fara jure wa motsa jiki daga farko zuwa ƙarshe zai yi wahala. Complex ko da yake yana cikin jerin ballet, amma ya ƙunshi motsa jiki na ganga, don haka idan kun kasance mai goyan bayan nauyin lafiya, shirin "Sabon kallon dacewa" ba za ku yi ba. Joy ya ba da shawarar yin shi sau 3 a mako don samun sakamako mai kyau.

Fa'idodin shirin:

1. Motsa jiki bisa motsin ballet kuma yana da tasiri musamman ga samuwar kafafu masu siririn da elongated tsokoki. Idan kana so ka rabu da breeches, don cire kitsen daga cinyoyin ciki, manta game da cinyoyin flabby, sa'an nan kuma yi wasan kwaikwayo na ballet akai-akai.
2. Don asara mai ɗan gajeren lokaci cardio ya fi tasiri fiye da ci gaba da motsa jiki a cikin taki ɗaya. Ta bangare Cardio Workout za ku rasa nauyi kuma ku rage girman jiki.
3. Tare da motsa jiki na ballet daga bijimin farin ciki za ku kuma koyi yadda ake sarrafa jikin ku, naku motsi zai zama mafi alheri da filastik.
4. An rarraba hadaddun zuwa sassa, saboda haka zaka iya zaɓar tsawon lokacin ajin.
5. Ayyukan motsa jiki na ballet suna ba ku damar shiga tsokoki na jiki waɗanda ba su samuwa yayin yin aikin yau da kullum na dacewa.
6. Godiya ga atisayen daga Total Jiki Toning za ku iya don haɓaka sassauci da inganta shimfidawa.
7. An fassara shirin zuwa harshen Rashanci, wanda shine ƙarin kari mai kyau.

Sauran shirye-shirye Joey bull

Aikin Ballet Don Ƙafafu, Bums & Tums (Ayyukan Ballet don ƙafafu da gindi)

Wani zaɓin motsa jiki na ballet daga Joey bull, amma ba tare da fassarar cikin harshen Rashanci ba. Za ku yi aiki akan wuraren matsala na ƙafafu da gindi, da ƙarfafa tsokoki na tsakiya, inganta matsayi da ƙirƙirar siffa mai siririn. Shirin ya haɗa da motsa jiki iri-iri daga ballet, Pilates, aerobics har ma da plyometric mai sauƙi. An ba da fifiko ga tsokoki na cinya da gindi.

Workout Ballet Workout Don Ƙafafu, Bums & Tums yana da minti 57 kuma ya ƙunshi sassa masu zuwa:

• dumi Up (minti 6). Dumi dukan jiki
• Motsa jiki domin Bus (minti 20). Ayyukan ballet don ƙananan jiki.
• Cardio domin kafafu (minti 14). Ayyukan motsa jiki na Cardio bisa abubuwan ballet a cikin yanayin aerobic (akwai tsalle-tsalle, yin wannan sashi a cikin sneakers).
• Aiki na bene don Tums (minti 10). Motsa jiki don ƙafafu, hips da ciki a ƙasa.
• miƙa (minti 7). Miƙewa mai daɗi ga duka jiki.

Don darussan, ku bazai buƙatar ƙarin kayan aiki ba. Duk da haka ga kashi na biyu yana da kyawawa don samun wasu tallafi a cikin nau'i na kayan aiki ko bango. Bangaren Cardio ya haɗa da isassun motsa jiki mai tasiri, don haka yi shi a cikin sneakers. Joey bull ya ba da shawarar yin wannan shirin sau 3 a mako.

Sake fasalin Jiki (Cikakken jiki a cikin mintuna 15 a rana)

Cikakken jiki a cikin mintuna 15 a rana an halicce su don waɗanda suke so su kawo jikinsu a cikin babban tsari. A jigon wannan shirin ya ta'allaka ne da ka'idar rabuwa da Figures a kan iri: pear, Apple da matasa irin. Joey bull yayi jayayya cewa ko da yake ba za mu iya canza nau'in nau'in kwayoyin halitta ba, amma don inganta siffar da inganta rabbai yana hannunmu. Horowa fassara zuwa harshen Rashanci!

Shirin Gyaran Jiki yana minti 50 kuma ya haɗa da gajerun sassa masu zuwa:

• Gabatarwa (minti 3). Gabatarwa da bayyani na shirin.
• Pear (minti 4). Lokacin da siffar jiki pear babban sashi na jiki ya tattara ƙasa da kugu. Don daidaita sashin babba da ƙananan jiki, dole ne mu kula da kafadu da baya. Wannan zai taimaka wajen inganta yanayin yanayin gaba ɗaya.
• apple (minti 4). Lokacin da ka rubuta yawan kitsen Apple yana tarawa a kusa da gangar jikin. Don inganta siffar jiki, bijimin farin ciki na Apple yana ba ku shawara don yin motsa jiki don kafadu, gindi da kafafu. Godiya ga wannan zaku daidaita ma'aunin ku
• Bodish madaidaiciya (minti 4). Ga nau'in samari, ko kuma a wasu kalmomi Joey bull rectangle yana ba da ingantattun atisayen motsa jiki don babba da ƙasa.
• makamai (minti 5). Motsa jiki don tsokoki na hannuwa da kafadu.
• Chest (minti 5). Motsa jiki don tsokoki na kirji.
• Back (minti 5). Motsa jiki don tsokoki na baya.
• kafafu (minti 15). Motsa jiki don tsokoki na ƙafa da gindi.
• ciki (minti 5). Motsa jiki don abs.
• Life Salo (Minti 6). Rayuwa da abinci lafiya.

Joey bull ya ba da shawarar ku yi shirin 3 sau sau ɗaya a mako don cimma sakamako mai ban mamaki. Kocin yana ƙarfafa ku don mayar da hankali ba kawai a kan matsalolin matsalolin su ba kuma kuyi aiki a kan dukan jiki, don daidaita siffar da inganta rabbai. Don horarwa za ku buƙaci 2-3 kg dumbbell da band na roba. Joy kuma yana amfani da ƙarin kayan aiki daban-daban: kujera, mashaya, tebur, stool. Gabaɗaya shirin yana da ƙayyadaddun ƙayyadaddun tsari da tsari, da kayan aiki da aka yi amfani da su.

Kuna so ku bambanta ayyukan motsa jiki? Gwada Joey bull shirin da zai taimake ka ka yi aiki a kan ingancin jiki, ƙona mai, kawar da matsalolin yankunan da haifar da slim datsa adadi!

Karanta kuma: Booty Barre Ballet: Koyarwar Ballet daga Tracey mallet.