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Hanyar Tracy Anderson ta ƙirƙira don waɗanda suke son yin adadi siririya da na mata ba tare da taimako na hannaye da ƙafafu na tsoka ba. Fasaha ta musamman sanannen mai horarwa zai taimake ka ka rasa nauyi kuma ya sa jikinka ya zama kyakkyawa.
Hanyar, Tracy Anderson: Hanyar-Matsa aiki
Tracy Anderson, tsohon dan wasan rawa, kwarewar kansa na rasa nauyi akan 25 kg ya kirkiro wani shiri don samar da adadi mai kyau da siffar. Ayyukanta suna wakiltar hade da abubuwa daga Pilates da rawa, wanda ke ba da sakamako mai tasiri da inganci. Yawancin atisayen za su zama kamar ba a sani ba, da wuya ka taɓa haduwa a da a cikin sauran masu horarwa. Hanya ta musamman Tracy Anderson cikakkiyar bayani idan kuna guje wa jin daɗin jiki tare da tsokoki masu ƙarfi.
Shirin Tsarin-Matt Workout yana ɗaukar mintuna 50. A al'ada, ana iya raba horon zuwa sassa 3: ƙafa, hannu da ciki. Kallon bidiyon yana iya zama kamar darasin yana da sauƙi kuma bai ba da wani nauyi a jiki ba, amma rashin hankali ne. Tushen horarwa Tracy yana aiki akan tsokoki-stabilizers, ba akan manyan injin motsa jiki ba, kamar yadda yawanci yakan faru lokacin da muke aiki akan yanayin jiki. Don haka, ko ga mutanen da aka horar da su, shirin ba zai zama biki ba.
Dynamic Pilates yayi Tracy Anderson ya cika da ƙungiyoyi marasa daidaituwa. Don azuzuwan za ku buƙaci kujera, tabarma da dumbbells biyu (ba fiye da 1.5 kg ba). A hankali bi dabarar motsa jiki, saboda kocin ya ɗan yi sharhi game da shirin. Hanyar horarwa-Matt Workout yana faruwa a yankin gyrosigma wanda zai ba ku damar ƙona adadin kuzari. Amma idan kuna son ƙarin motsa jiki na motsa jiki, zaku iya ganin mafi kyawun motsa jiki na cardio na gida.
Ribobi da fursunoni Hanyar-Matt Workout
ribobi:
1. Hanyar shirin Tracy Anderson cikakke ne ga waɗanda ke ƙoƙarin guje wa ƙarfin motsa jiki na yau da kullun zuwa kiyaye kyawawan siffofin mata. Kusan babu daidaitattun motsa jiki don hannaye da ƙafafu waɗanda ke haifar da jin daɗi ga jikin ku.
2. Babu horo mai tasiri mai lalacewa za ku ci gaba da yin aiki da duk wuraren matsala: kafafu, makamai, ciki. Duk da sauƙin azuzuwan, tsokoki za su kasance cikin tashin hankali yayin duka ajin.
3. Horo yana faruwa a yankin gyrosigma, wanda ke nufin za ku don rasa nauyi kuma don rage adadin saboda tsabar kitse.
4. Kocin yana amfani da motsi na asali, wanda mai yiwuwa ba za ku samu a cikin wani bidiyo ba. Ayyukan da suka haɗa da Pilates da raye-rayen rawa sun haɓaka kanta Tracy.
5. Kuna buƙatar kayan aiki kaɗan don darussa: ɗaya daga cikin dumbbells haske (0.5-1.5 kg), kujera da Mat.
6. Kyawawan kiɗa, bidiyo da aka yi da kyau, yana motsa bayyanar kocin - duk wannan yana ba da gudummawa ga ingantaccen horo.
fursunoni:
1. Tracy yana amfani da tsarin da ba daidai ba don horo, wanda zai dace da kowa.
2. Idan kana so don rasa nauyi da sauri, ƙila za ku so ku zaɓi shirin motsa jiki na gargajiya. Misali, Janet Jenkins ko Jillian Michaels.
Hanyar Tracy Anderson yayi hasashen sha'awar mata da yawa. Ya dace da waɗanda suke son ƙirƙirar a siririn jiki, na mata da matsakaicin toned jiki. Idan kun kasance a shirye don tafiya daga motsa jiki na al'ada, to, gwada wata hanya ta musamman na ƙirƙirar kyawawan siffofi. Duba kuma: Cikakken shirin "Metamorphosis" Tracy Anderson.