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Kuna so ku rasa nauyi kuma kuyi aiki akan wuraren matsala? Sa'an nan kuma mu ba ku uku m mai kona shirin daga Tracey mallet, tabbas ba ku gwada ba. Waɗannan bidiyon ba daga jerin Barney bane, kodayake a wasu ayyukan sun haɗa da wasu abubuwan Tracy da aka fi so na Pilates da ballet.
Tracey Mallett – Bikini Jikin Bootylicious (ga cinyoyinsa da gindi)
Shirin Tracey mallet - Bikini Body Bootylicious wanda aka tsara musamman don matsalolin yankunan ƙananan jiki. Tracy tana ba da ƙarin motsa jiki guda biyu don cinyoyi da gindi na mintuna 20. Ba wai kawai za ku yi aiki a kan toning da tsawo tsokoki na ƙananan jiki ba, amma za ku yi ƙona kitsen jiki kuma ku sassaƙa ƙafafu. Musanya waɗannan bidiyon da juna, ko kuma ku yi su akai-akai bisa ga ra'ayin ku:
- Darasi 1 (minti 18). Wannan motsa jiki na tazara zai taimake ka ka hanzarta metabolism don ƙone mai a cikin jiki da kuma aiki yadda ya kamata a kan cinyoyinka da gindi. Za ku canza motsa jiki na plyometric (tsalle) da motsa jiki na haɗin gwiwa don ƙungiyoyin tsoka da yawa na manyan sassan jiki da na ƙasa. Kuna buƙatar dumbbells.
- Darasi 2 (minti 19). An gina wannan shirin a cikin salon “ballet” na yau da kullun, wanda wasu da yawa ke ƙauna a cikin jerin horon Tracey mallet Booty Barre. Za ku yi sosai high quality aikin fitar da motsa jiki ga cinyoyinsu da gindi, wanda zai tsawaita tsokoki kuma ya sa su zama siriri da alheri. Don wannan motsa jiki kuna buƙatar kujera, stool ko wasu tallafi, ba a buƙatar dumbbells.
Tracey Mallett - Ciwon Jikin Bikini (don ciki da haushi)
Wannan shirin yana maida hankali ne kan inganta sashin tsakiya na jiki: rage mai a cikin ciki, ƙirƙirar latsa mai laushi da ƙarfafa tsokoki na tsakiya. Tracy ta shirya muku cikakken nazarin tsarin tsoka. A cikin jerin, Absolution ya haɗa da motsa jiki na minti 20 guda biyu waɗanda suka dace da juna. Kuna iya yin kowane bidiyo daban-daban, kuma kuna iya aiwatar da su bi da bi ɗaya bayan ɗaya:
- Darasi 1 (minti 19). Wannan horon tazara na zuciya, wanda ke motsa jiki tare da dumbbells don tsoka da aka haɗa tare da motsa jiki na cardio (ciki har da plyometric) don ƙona mai. A cikin wannan shirin akwai girmamawa a kan tsakiyar jiki, amma aiki mai wuyar gaske zai zama jiki duka. Don motsa jiki za ku buƙaci dumbbells.
- Darasi 2 (minti 18). A cikin wannan motsa jiki kuna jira don yin aiki a kan motsa jiki don abdominis na dubura, tsokoki na ciki, zurfin tsokoki na ciki da tsokoki na baya. A farkon bidiyon Tracy mallet yana ba da ƙaramin sashin zuciya don ɗaga bugun zuciya, amma yawancin azuzuwan za ku yi. motsa jiki a kan tabarma don cikakken ƙarfafa corset na tsokoki. Hakanan zaka buƙaci dumbbells.
Cardio Barre: fa'idodi, fasali da tasiri na slimming
Tracey Mallett - Koyarwar Ƙarfin Ayyuka (jiki duka)
Amma idan kana so ka yi aiki a kan dukan jiki a matsayin dukan kuma ba su ji tsoron arziki nauyi nauyi, sa'an nan kokarin shirin Aiki Intensity Training. Tracey mallet yana ba da horo akan mintuna 75, wanda zai iya a rushe zuwa sassa ko don yin gaba ɗaya, idan kun ji ƙarfin yin fiye da sa'a ɗaya. Tare da wannan shirin ba kawai za ku haifar da sautin tsoka ba, har ma don yin aiki yadda ya kamata don ƙona kitse. Don azuzuwan yana da kyawawa don samun nau'i biyu na dumbbells.
- Dumi-up (minti 4). Dumi dumi-dumi don shirya jikin ku zuwa kaya.
- Jimlar Konewar Jiki (minti 30). Horarwar ƙarfin zuciya na tsaka-tsaki tare da dumbbells don ƙona kitse da sautin tsokar jiki duka. Za ku gudanar da atisayen da suka haɗa da na sama da na ƙasa don ƙarfafa tsokoki da tazara mai tsanani na zuciya zai ba da ƙarin kuzari ga jiki don ƙone mai.
- Lower jiki Rike (minti 27). Wannan motsa jiki mai ƙona kitse tare da mai da hankali kan ƙananan jiki. Yana ba da motsa jiki na aiki tare da dumbbells da asarar nauyi, kazalika da motsa jiki na plyometric don haɓaka ƙimar zuciya da mai kona.
- Chiseled core (minti 10). Wani ɗan gajeren ɓangaren tsokoki na ciki da baya: za ku yi motsa jiki kwance a bayanku da madauri.
- Sanyi-saukar (minti 5) miqewa mai daɗi.
Shirye-shiryen motsa jiki na motsa jiki tare da Tracy mallet
Idan kuna shirin yin bidiyo tare da Tracy mallet, muna ba ku shirin motsa jiki wanda aka shirya don kawo ni cikin kyakkyawan yanayi don lokacin bazara. Shirye-shiryen da aka bayyana a sama sun dace don amintacce matsakaici matakin, amma ƙwararrun ma'amala na iya ɗaukar bidiyo ɗaya.
- MON: Jimlar Ƙona Jiki daga FIT (+ dumama da bugu)
- W: Bootylicious Workout 1 da 2 (ko bidiyon da kuka zaɓa)
- CP: Absolution Workout 1 da 2 (ko bidiyon da kuka zaɓa)
- THU: Ƙananan Jiki + Chiseled Core (+ dumama da bugu)
- FRI: Bootylicious Workout 1 da 2 (ko bidiyon da kuka zaɓa)
- SB: Absolution Workout 1 da 2 (ko bidiyon da kuka zaɓa)
- Rana: ranar hutu
Canza aikin motsa jiki da inganta sakamako daga horo, ƙara kalandar motsa jiki bidiyo mai inganci daga Tracey mallet. Rage kiba, ƙona mai kuma kawar da wuraren matsala tare da shirye-shiryen Bikini Jikin Jiki da Ƙarfafa Aiki!
Duba kuma: Wasannin motsa jiki na ballet 19 daga Suzanne Bowen don ƙona mai.