Binciken 15 gajeren horo tare da Tracey mallet akan youtube daga yankunan matsala

Tracey mallet ne ƙwararren mai horo na sirri, mai koyar da azuzuwan rukuni a cikin wasan motsa jiki, gwani a fagen Pilates da masanin abinci mai gina jiki na wasanni. Tracy ya shahara sosai a cikin da'irar motsa jiki, bidiyo na uku a cikin buƙata a duniya.

Booty Barre shine mafi mashahuri jerin atisayen motsa jiki daga Tracey mallet. Tun da farko an riga an fitar da gidan yanar gizon mu cikakkun bayanai game da waɗannan karatun. A yau muna ba da hankalin ku zaɓi na gajerun shirye-shirye daga Tracey mallet don matsaloli daban-daban. Bidiyo suna ɗaukar mintuna 10-15 kuma ana samun su kyauta akan youtube.

Kuna iya haɗa darussa da yawa zuwa cikakken zaman horo na mintuna 30 ko 60. Ko ƙara gajerun bidiyoyi zuwa babban shirin motsa jiki don ƙarin nauyi. Hakanan babban ɓangaren motsa jiki na gaba shine cikakke don azuzuwan safe. Ba za su haifar da hayaniya mai yawa ba kuma za su ɗauki ɗan lokaci kaɗan.

Horo tare da Tracey mallet ciki

1. Awesome Abs Workout Tracey Mallett (minti 18)

Shirye-shiryen Awesome Abs Workout dace kawai don horar da ma'amala. Darasi yana farawa tare da aiki mai aiki na jiki a tsaye: za ku yi motsi na madauwari, kwanon rufi, karkatar. Kashi na biyu ya ƙunshi madauri iri-iri, waɗanda ke gudana cikin kuzari. Bangare na ƙarshe yana kan baya tare da juyawa, Keke da jirgin ruwa. Bidiyo yana aiki lafiya ga duka ciki da cibiya. Ba a buƙatar kaya.

2. Booty Barre Abs & Motsa Matsala (minti 13)

Wannan shi ne daya daga cikin sassan shirin, Booty Barre: Total Body, wanda muka ambata a baya a gidan yanar gizonmu. Ana raba bidiyo don manema labarai akan tashar youtube BeFit. Idan ba ku da lokaci don gwada hadaddun Booty Barre, lokaci yayi da za ku yi ta sashi don ciki. Mintuna 8 na farko da aka sadaukar don motsa jiki ga jiki: ƙashin ƙugu yana lanƙwasa, turawa, motsa jiki don ciki a cikin matsayi na rabi, katako na gefe, Superman. Sannan zaku sami shimfiɗar shakatawa na mintuna 5, don haka wannan bidiyon zai yi a ƙarshen motsa jiki. Ba a buƙatar kaya.

3. Pilates Abs Workout: Pilates Super Sculpt (minti 12)

Pilates - motsa jiki don tsokoki na ciki. Don gudanar da wannan shirin kuna buƙatar karamin ball na roba. Motsa jiki shine jinkirin, saurin mai da hankali, duk motsa jiki ana yin su a kwance a baya. Atisayen sun dogara ne akan haɓaka ƙafafu da jiki, don haka buƙatar gaggawar amfani da ƙwallon ba haka bane. Shirin ya fi kyau kada a kashe mutanen da ke fama da ciwon baya da ƙananan ciwon baya.

4. Ab Conditioning Workout: Rasa Flab na Ciki (minti 12)

Bidiyo don tsokoki na ciki da haushi Ab Conditioning Workout yana faruwa gaba ɗaya a ƙasa. Na farko, za ku motsa jiki tare da bandeji na roba wanda ke gudana a baya. Sa'an nan kuma za ku yi katako na gefe da katako a kan hannaye da gwiwar hannu. Za a sake gudanar da sashin ƙarshe a baya: Tracy ta shirya wasu motsa jiki tare da ƙwallon roba. Yana da sauƙin motsa jiki don ciki, daidai ne dace da sabon shiga. Bugu da ƙari, ana iya yin shi ba tare da ƙarin kayan aiki ba.

Horowa tare da mallet Tracey don ƙafafu da gindi

1. Baby Cellulite Blaster Workout: Koma Jikinku (minti 11)

Wannan sashe ne daga shirye-shiryen da aka saba dawo da jikin ku. An tsara shi musamman don mayar da adadi bayan haihuwa, amma saitin motsa jiki zai dace da waɗanda kawai suke so su ja jiki. A tashar youtube ta BeFit ta dauki nauyin sashin, wanda zai taimaka muku don yin aiki a kan cellulite akan kafafu da gindi. Mai ƙarfi sosai kuma ya haɗa da squats, diagonal da lunges na gefe, arabesques, ɗaga ƙafa a cikin katako na gefe. Shirin yana da rikitarwa ta hanyar motsin motsi.

2. Kyakkyawan Kyawawan Aikin motsa jiki tsirara (minti 10)

Barna motsa jiki tare da kujera, The Look Good Naked Barre Workout halitta musamman ga youtube tashar da POPSUGAR, wanda aka sani da high quality- tarin videos daga daban-daban kocina. Shirin ya kunshi Motsi 15 galibi nau'in balletsquats akan yatsun kafa, ɗaga ƙafafu, dogara akan kujera, plie-squats. An narkar da darasin tare da motsin motsa jiki don ƙara yawan bugun zuciya da ƙone mai.

3. Kafafu & Booty Shaper Workout (minti 14)

Yana da horo na aerobic da aikin aiki don asarar nauyi da ƙirƙirar kyawawan siffofi na ƙananan jiki. An gudanar da zaman kusan ba tare da katsewa daga motsa jiki cikin kwanciyar hankali ba. Tracey mallet yana haɗuwa motsin ballet da motsa jiki na motsa jiki na gargajiya. Akwai gyare-gyare iri-iri na lunges, squats da ɗaga ƙafa. Baya ga ƙarfafa tsokoki na gindi da kwatangwalo za ku ƙona adadin kuzari mai yawa.

4. Ƙarƙashin Ƙarƙashin Jiki: Ƙafa & Butt (minti 7)

Babban motsa jiki na ƙafafu da gindi yana ɗaukar ɗan lokaci kaɗan - mintuna 7. Yayi kyau amma shirya gumi: Tracy tayi aiki da plyometric motsa jiki don ƙona mai da kuma kawar da wuraren da ke da matsala a kan ƙananan sassan jiki. Za ku yi darussan masu zuwa: lunges, tsalle lunges, lunges na diagonal, squats, tsalle a cikin shinge. Kuna iya yin wannan ɗan gajeren bidiyon a cikin laps 3 don samun kyakkyawan horo na HIIT.

5. Matsala mai ƙarfi: Rasa Flab ɗin Ciki (minti 10)

Wannan shirin yana da matukar amfani kuma mai araha kayan aikin motsa jiki na roba. Ajin yana nufin yin aiki da gindi, amma cinyoyin suna aiki don shi ba ƙasa ba. Musamman tasiri da shawarwarin motsa jiki a matsayin hanya na kawar da breeches da flabby ciki cinyoyin. Ana yin duk horo a ƙasa, amma motsa jiki tare da tef ɗin zai kasance kawai a farkon rabin bidiyon, sannan ku je motsa jiki ba tare da ƙarin bawo. Tabbatar karanta labarin game da fa'idodin horo tare da bandeji na roba.

6. Aikin motsa jiki wanda ya fi Spanx (minti 10)

Wani bidiyo na uku wanda Tracey mallet ya haɓaka don tashar POPSUGAR. Yana da nufin ƙirƙirar kyau da m gindi. Rabin farko yana gudana cikin sauri mai ƙarfi, za ku yi tsugunne, yin lunges, da karkata. Ana yin rabi na biyu akan Mat. Kuna jiran ɗaga ƙafafu a cikin katako na gefe da motsa jiki daga matsayi akan duk ƙafafu huɗu. Duba kuma zaɓin bidiyo na mintuna 10 don ɗumbin gindi daga tashar youtube da POPSUGAR.

Horowa tare da Tracey mallet ga duka jiki

1. Fat Blast Vacation Workout (minti 10)

Fat Blast Vacation Workout babban motsa jiki ne don ƙona adadin kuzari da kawar da wuraren matsala. Ba za a yi tsalle-tsalle da motsa jiki mai zurfi ba, amma duk motsa jiki yana kan babban taki don ƙara yawan bugun zuciyar ku da kona mai. Rabin farko yana tsaye, za ku yi lunges da plie-squats. Na gaba za a kai ku zuwa Mat ɗin don kayayyaki daban-daban. Bidiyon motsa jiki na baya-bayan nan sun mayar da hankali kan aikin ƙafafu da gindi.

2. HIIT Fat Blast Training (minti 6)

Gajarta sosai, amma tsananin motsa jiki na HIIT tare da Tracey mallet zai taimaka muku ƙona adadin kuzari na mintuna 6 kawai. Idan kun kasance a shirye don kaya mai tsayi, za ku iya kammala wannan darasi a cikin ƴan sasanni ko ku haɗa, misali, tare da bidiyon da ya gabata. Kuna jiran motsa jiki masu zuwa: wasu burpees, tsalle-tsalle na katako, tsalle-tsalle masu tsalle-tsalle, tsalle-tsalle, tsalle-tsalle. Tsakanin motsa jiki ana ɗaukar ɗan gajeren hutu. Ba a buƙatar kaya.

3. Booty Barre Ball Workout: Thighs, Buns, Abs (minti 12)

Yana aiki akan horarwa don yankunan matsala: cinyoyi, gindi da ciki. Darasi tare da harsashi da kuka fi so Tracy ƙwallon roba. Ta shirya muku motsa jiki don abs a cikin matsayi na rabin zama, motsin motsa jiki don gindi, ɗagawa da shimfiɗa ƙafafu a kwance a bayanta, gada. Mai girma, mai sauƙi kuma mai tasiri sosai.

Pilates na motsa jiki tare da Tracey mallet

1. Mafari Pilates Workout-Tracey Mallett (minti 10)

Wannan m Pilates - motsa jiki wanda yake daidai dace da sabon shiga. Kuna jiran sauƙaƙan gyare-gyare na darussan a hankali don aiwatar da tsokoki na ciki, gindi da ƙafafu. Duk zaman da aka gudanar a kasa, kun girbe crunches, kafa lifts, gada tsayawar tebur, sit-UPS. Ƙananan adadin maimaitawa da jinkirin taki yana sa bidiyon ya dace da masu farawa.

2. Ƙalubalen Aikin Jiki na Pilates: Super Sculpt (minti 10)

Bilatus na minti goma na uku gudu da ƙwallon roba. Wannan harsashi mai sauƙi zai taimaka wajen rikitar da motsi da kuma amfani da yawan tsokoki. Rabin farko na aji yana faruwa a cikin ciki, za ku yi aiki a baya, kugu da tsokoki na ciki. Sa'an nan kuma za ku koma baya kuma ta hanyar sauƙi masu sauƙi za su ƙarfafa tsokoki na tsakiya, gindi da kafafu. A ƙarshe kuna jiran katako da tura-UPS. Wannan shine mafi girman horo na Pilates daga wakilci, amma yana da kyawawa don samun kwallon.

Ayyukan motsa jiki bisa Pilates da ballet na jiki daga Tracey mallet zasu taimaka ku canza siffar kuma ku cimma daidaitattun jiki. Kuna tsammanin ba za ku iya samun lokaci don dacewa ba? Minti 10 kawai za su iya rarraba kowane!