Wasannin rawa: shirye-shiryen motsa jiki don farawa, matsakaici da ci gaba

Ofaya daga cikin masu karatunmu ta roƙe ni in taimaka mata ta shirya horar da ballet don masu farawa. Ka tuna cewa muna magana ne game da shirye-shiryen da aka tsara akan abubuwan wasan ballet, yoga da Pilates. Sun sami babban shahara saboda tasirin sa da amincin sa.

Muna ba ku damar fahimtar kanku game da shirin dacewa horon ballet don farawa, matsakaici, da matakan ci gaba. Kuna iya bin tsarin darasi da aka shirya. Ko kuma, dangane da haɗakar shirye-shirye don ƙirƙirar tsarin horo na ku.

Kara karantawa game da wasannin ballet, amfaninsu da tasirinsu, gami da bayani game da shahararrun shirye-shirye karanta labarin: Babban wasan motsa jiki mafi kyau ga kyakkyawa mai kyau.

Shin wasan motsa jiki a shirye shirin motsa jiki

1. Fitness shirin don sabon shiga

Idan kun fara fara motsa jiki, zai fi kyau ku zabi matakin farko na horo. Kuna iya zaɓar wannan shirin a wannan yanayin, idan baku taɓa samun horon ballet ba. Ga masu farawa muna ba da shawarar la'akari da waɗannan shirye-shiryen masu zuwa:

1. The Booty Barre: Sabon shiga & Beyond tare da Tracey mallet - mai girma ga masu farawa. Hanyar sassauƙa da ƙananan maimaitawa. Da farko, akwai karamin umarni akan dabarun motsi.

2. Daga Classic Barre Amped Suzanne Bowen ya hada bangarori da dama don yankuna daban-daban masu matsala. Dukansu suna ɗaukar mintuna 70, amma zaku iya canza wasu ɓangarorin don shiga ƙasa da awa ɗaya.

3. Jikin Balet: Jimlar Jiki ta cutar Leah - ta ƙunshi motsa jiki masu zaman kansu guda uku don ƙananan jiki zuwa saman jiki da ciki. Kowane bangare yana ɗaukar minti 20.

Dogaro da kasancewar lokaci muna ba ku shirye-shiryen motsa jiki biyu masu shiri don masu farawa.

Ga waɗanda zasu iya ɗaukar daga minti 40 zuwa awa 1 kowace rana:

• MON: Jikin Jikin Jikin Gaba Daya: Babban Jiki + Lowasaer jiki + dumi-dumi da mikewa (Minti 50)
• W: Classic Barre Amped: babu Aiki cinya (Minti 60)
• CP: Booty Barre Sabon shiga & Bayan (minti 50)
• THU: Jikin Jikin Jikin duka: Bodyananan Jiki * + Babban Motsa jiki + dumama da kuma stretch (Minti 50)
• FRI: Classic Barre Amped: babu Wurin zama Aiki (Minti 50)
• SB: Booty Barre Sabon shiga & Bayan (minti 50)
• Rana: ranar hutu

* A cikin shirinmu na motsa jiki Bodyananan Jiki ya maimaita sau biyu. Idan kuna da yankin matsala, hannaye ko ciki, don ɗaukar maimaitawar Babban Jiki ko Babban Motsa jiki daidai.

Ga wadanda zasu iya yin minti 20-30 a rana:

• MON: Jikin Jikin Jikin Gaba Daya: Babban Jiki + dumama-dumu da kuma mikewa (Minti 30)
• W: Classic Barre Amped: rabi na farko (Minti 30)
• CP: The Booty Barre Sabon shiga & Bayan: kawai babban sashi (Minti 30)
• THU: Jikin Jikin Jikin duka: core Motsa jiki + dumama da mikewa (Minti 30)
• FRI: Classic Barre Amped: rabi na biyu (Minti 30)
• SB: Jikin Jikin Jikin Gaba: Lower jiki + dumama-dumi da mikewa (Minti 30)
• Rana: ranar hutu

2. Fitness shirin don matsakaici matakin

Bayan watanni na shirin horo don masu farawa, zaka iya aminci zuwa matsakaicin matakin. Hakanan, zaku iya farawa da shi, idan kun tabbata cewa matakin farko ba zaku ba da nauyin da ake so ba. Shirye-shiryen horarwa na matakin matsakaici ya haɗa da shirye-shirye masu zuwa:

1. Cardio Fat Burn daga Suzanny Bowen - shirin ya ta'allaka ne akan aiwatar da atisayen ballet a hanzari na motsa jiki. Har ila yau sassan don zana jikin. Gabaɗaya yana ɗaukar mintuna 75, amma muna ba da shawarar canzawa tsakanin ɓangarorin Zane-zanen Cardio da Cardio Core.

2. The Booty Barre: Gabaɗaya Sabon Jiki tare da horon tracey - horon horo na sa'a wanda babban lodin yana kan kwatangwalo da gindi. Amma don hannaye da ciki kuma an shirya atisaye. Ya ɗauki kimanin awa ɗaya.

3. Lean Cardio tare da Tracy mallet - shirin ya ƙunshi motsa jiki na minti 25 XNUMX. Na farko, yana da ƙananan tasirin motsa jiki. Na biyu su ne aikin motsa jiki.

Ga waɗanda suke shirye su shiga cikin mintuna 50-60:

• MON: Fatio Fat Burn ba tare da Zane Cardio (Minti 60)
• W: Booty Barre Gabaɗaya Sabon Jiki (minti 60)
• WED: Cardio Lean (minti 50)
• THU: Fatio Fat Burn tare da babu Kayan Cardio (Minti 60)
• PT: Booty Barre Duka Sabon Jiki (minti 60)
• SAT: Gwanin Cardio (minti 50)
• Rana: ranar hutu

Ga waɗanda zasu iya yin mintuna 30-40, zamu zaɓi kowane yanki a cikin shirin:

• MON: Fatio Fat Burn: extreme Cardio Fat ƙõne + dumama-dumi da mikewa (Minti 40)
• W: Booty Barre Gabaɗaya Sabon Jiki: don hannaye kuma latsa + dumi-dumi da mikewa (Minti 35)
• WED: Gwanin Cardio: Sleek jiki (Minti 25)
• THU: Cardio Fat ƙone: Zanen Cardio + Core Cardio + dumama da kuma mikewa (Minti 40)
• PT: Booty Barre Duk Sabon Jiki: horo na asali + dumi-dumi da mikewa (Minti 35)
• SAT: Gwanin Cardio: Siririn Jiki Konewa (Minti 25)
• Rana: ranar hutu

3. Tsarin lafiya don matakin ci gaba

Idan kun riga kuka ƙware a matakin matsakaici kuma kuna shirye don ci gaba da haɓakawa, muna ba ku zaɓi don ɗalibin da ya ci gaba. A cikin shirin da aka ci gaba ya haɗa da shirye-shirye masu zuwa:

1. The Booty Barre Plus Abs & Arms Tracey mallet - irin wannan shirin na The Booty Barre, kamar yadda muka gani a sama, amma don ci gaba.

2. Jikin Balet: Cutar Rashin Lafiya na Leah - sake, komawa ga Leah, amma gwada ƙarin motsa jiki masu rikitarwa. An kuma raba su zuwa sassa 3: jiki na sama, na ƙasa, na ciki. Amma kowanne ya dau minti 40.

3. Cardio Melt Tracey mallet - shirin yayi kama da tsari da abun ciki tare da Cardio Lean. Amma da ɗan wahala. Hakanan ya ƙunshi motsa jiki biyu a minti 25.

Ga waɗanda suke shirye su yi awa 1 da ƙari:

• PN: Jikin letwallon Jiki: Upper jiki + Lower jiki (Minti 80)
• W: Cardio narke (minti 50)
• CP: The Booty Barre Plus Abs & Makamai (minti 80)
• THU: Jikin Jikin Jaka: Motsa jiki mai mahimmanci + Bodyananan Jiki * (Minti 80)
• FRI: Cardio narke (minti 50)
• SB: The Booty Barre Plus Abs & Makamai (minti 80)
• Rana: ranar hutu

* Kamar yadda yake a matakin farawa mun sanya shi cikin shirin, Bodyananan Jiki sau biyu. Idan kuna da yankin matsala, hannaye ko ciki, don ɗaukar maimaitawar Babban Jiki ko Babban Motsa jiki daidai.

Ga waɗanda suke shirye su shiga fiye da mintuna 45:

• PN: Jikin letwallon Jiki: Upper jiki (Minti 40)
• W: Cardio narke: Tazarar Fat Kit (Minti 25)
• SR: Thread letwallon Jiki: Jikin Jiki (Minti 40)
• THU: The Booty Barre Plus Abs & Makamai: kawai ganima barre & Abs + dumama-dumi da mikewa (Minti 45)
• FRI: Cardio Narke: Jimlar Jikin Jikinta (Minti 25)
• SB: Thread Baron Jiki: Motsa jiki mai mahimmanci (Minti 40)
• Rana: ranar hutu

Kamar yadda kuka sani, wannan kawai - wani shiri mai mahimmanci, wanda zaku iya daidaitawa don dacewa da buƙatunsu da damar su. Ina fatan cewa maganin da aka gama zai taimaka muku inganta horarwar ku. Idan kuna da wata shawara game da yadda za ku inganta ko canza shirin da aka tsara na horar da ballet, bari mu san a cikin maganganun.