Jikin Ballet - wani hadadden na musamman na motsa jiki daga lia Disease on tushen yoga, Pilates, ballet choreography. Duk da sunan, ba ajin ballet ba ne, kuma ainihin motsa jiki na motsa jiki ga jiki duka.
Bayanin Jikin Ballet daga Cutar Leah
Cutar Leah ta haɓaka wasan motsa jiki na motsa jiki sama da shekaru 10, kuma wannan ba abin mamaki bane. Ya bambanta da sauran ayyukan motsa jiki na gida. Wannan hadaddun shiru ne, amma tasiri sosai a tsaye da motsa jiki ga dukan jiki. Godiya ga fasaha na shimfiɗa tsokoki, wanda aka tabbatar da ingancinsa, za ku samar da jiki mai kyau mai kyau. A musamman dabara daga Lai'atu cuta zai taimake ka ka sa adadi duba toned da siriri ba tare da vysokogornyh m motsa jiki.
Shirin yana da watanni 4, a lokacin za ku samu aiki tukuru a jikinta. Zuwa shirin hada da kalanda na azuzuwan, don haka ba ka bukatar ka magance nasu hada azuzuwan. Don haka, tsarin motsa jiki ya kasu kashi 4, inda kowane lokaci aka ba da shawarar ɗaukar makonni 4:
1. A cikin kashi na farko ku duka watan farko na shirin da za ku yi Jimlar Jiki. Ya ƙunshi:
- Mikewa (minti 5)
- Motsa jiki don babba: hannaye da baya (minti 20)
- Ayyukan motsa jiki don ƙananan jiki: glutes, cinya, calves (minti 20)
- Ayyukan motsa jiki don tsokoki: babba da ƙananan abs (minti 20)
- Miƙewa na ƙarshe (minti 10)
Kuna iya ko dai yin duka motsa jiki guda uku tare ko musanya tsakanin su. A cikin watan farko na cutar lia yana ba da shawarar yin Jima'i sau 3 a mako, sau 2 a mako don yin zaman cardio na minti 20-30, da kwanaki 2 don barin hutu.
2. Kashi na biyu. Shirin thread ya fi Jikin Jiki wuya, amma dabarar ta kasance iri ɗaya. A cikin kashi na biyu, motsa jiki guda uku na minti 50. Sake kan jiki na sama, ƙananan jiki da tsokoki na tsakiya.
- Ma'anar Babban Jiki Ultra Sleek. Horon yana farawa da motsa jiki daga matsayi na plank, wanda yayi aiki da dukkan jiki na sama musamman baya da abs. A kashi na biyu na darasin za ku yi motsa jiki tare da ma'aunin nauyi don ƙarfafa tsokoki.
- Ƙarƙashin Ƙarƙashin Jiki. A cikin wannan bangare na lia yana ba da yawancin motsa jiki na gargajiya a Barre wanda zai taimaka wajen sa kafafunku su zama siriri. Ana iya maye gurbin injin a cikin kujera mai ɗorewa. A cikin rabi na biyu za ku motsa jiki a ƙasa.
- Core Ultimate Tummy Tightener. Fara da motsa jiki daga ballet wanda zai canza kugu. Sannan a ci gaba da darasi akan kilishi, yin motsa jiki mai inganci na ciki.
A kashi na biyu za ku yi wadannan atisayen sau 3 a mako, sau 3 a mako na motsa jiki da kuma rana 1 don biyan sauran.
3. A kashi na uku Kuna hada shirye-shiryen biyu, sau 1 a kowane mako kuna yin motsa jiki na cardio da hutun kwana 1
4. Mataki na hudu. Hakanan hada duka shirye-shiryen biyu, amma a cikin sigar da ta fi rikitarwa. Kuna yin horo tare da Lai'atu sau 6 a mako, sau biyu a mako yana ƙara zaman cardio.
Dangane da kwas din motsa jiki ba a haɗe azuzuwan aerobic, za ka iya zabar su da kanka. Ina ba ku shawara ku kalli: Manyan motsa jiki na cardio na gida guda 10 na mintuna 30.
Ribobi da rashin lafiyar Jikin Ballet
ribobi:
1. Yana da sannu a hankali motsa jiki, dangane da hade da Pilates, yoga da ballet choreography. Za ku ƙirƙiri jiki mai laushi mai laushi, tare da ma'aunin dacewa. Yawancin 'yan mata suna jin tsoron hannun masu karfi da murabba'in murabba'i tare da cutar Leah ba zai yiwu ba.
2. Kocin ya riga ya cika shirin motsa jiki watanni 4 gaba, don haka ba kwa buƙatar haɗa nau'o'i daban-daban tare.
3. An gina shirin akan motsa jiki na tsaye wanda zai bunkasa sassauci da daidaitawa. A karon farko za ku yi wahala don kiyaye ma'auni, amma idan kun ƙara yin aiki, mafi kyau za ku jimre.
4. Ko da kuwa matakin lafiyar ku , shirya don aiki tuƙuru. Babu tsalle-tsalle da hawan hauka na horo, amma za ku ji ci gaba da aiki da kowace tsoka.
5. Kwas ɗin motsa jiki yana da cikakken aminci ga haɗin gwiwar gwiwa. Bayan da yawa vysokogornyh motsa jiki ga nauyi asara gwiwoyi, wanda shi ne mai tsanani iyakance ga dalibi. Amma tare da Ballet Body, wannan ba matsala.
6. Haqiqa sabuwar dabara ce a fagen lafiyar gida. Babu ma'auni da ya sami lokacin gajiya, motsa jiki. Leah da dadewa na yi aiki a kan ci gaban wannan tsarin, kuma ya zama abin da ya bambanta da kowa.
7. Shirin a gani yana da inganci sosai: zane mai ban sha'awa, kiɗa mai daɗi, yanayi mai annashuwa da duk wani abu da zai iya raba hankalin ku daga cikakkiyar nutsuwa a cikin aji.
fursunoni:
1. Wannan shirin kada a yi tsammanin sakamako nan take. An tsara aikin motsa jiki daga cutar Leah don haɗin gwiwa mai dorewa.
2. Lia tayi tayin hada aikinta tare da ayyukan motsa jiki masu haske, amma zasu kara dubawa.
3. A cikin shirye-shiryen darussan da yawa daga matsayi na plank, don haka a karo na farko, watakila, za ku dame wuyan hannu. Gabaɗaya, ba laifi, a ƙarshe za a haɓaka su. Amma idan ciwon yana da tsanani, yana da kyau a daina horo.
Duba zaɓin motsa jiki na mu:
- Manyan shirye-shirye 30 masu tasiri don masu farawa
- Duk motsa jiki, Beachbody a cikin kyakkyawan tebur