Jimlar Jikin Barre tare da Suzanne Bowen: Horarren ballet 10 don siririn jikin

Suzanne Bowen ita ce mawallafin shirye-shiryen barnych da yawa da bidiyo akan Pilates waɗanda zasu sa siffar ku ta zama siriri da sauti. Muna ba ku 10 wasan motsa jiki na ballet daga Suzanne Bowen domin cikar jiki duka daga Jikin Jiki Barre.

Yana gabatar da atisayen da aka ƙirƙira musamman don azuzuwan kan layi. Wataƙila ba za su yi kama da arziƙi da bambanci ba kamar shirin Suzanne Bowen DVD, wanda muka rubuta game da shi a baya. Koyaya, babban zaɓi na azuzuwan (bidiyo daban-daban 10 tare da saitin motsa jiki na musamman) yana ramawa ga waɗannan ƙananan nuances.

Aikin motsa jiki na Ballet Jimlar Jikin Barre bai damu ba kuma yana dogara Yin aiki a kan motsa jiki daga ballet da Pilates. Don duk shirye-shiryen kuna buƙatar kujera, benci ko wani tallafi na kayan daki. Don yawancin azuzuwan kuna buƙatar dumbbells (0.5-1 kg), kuma a cikin bidiyo biyu na farko kuma ana amfani da ƙwallon roba.

Manufar duk shirye-shiryen da ke ƙasa - don ja jiki, inganta sautin tsoka, kawar da wuraren matsala. Ana gudanar da horarwa cikin kwanciyar hankali, yi amfani da duk manyan ƙungiyoyin tsoka na jiki na sama, ƙananan jiki da haushi. Banda shi ne Jimlar jiki Bar 9, Inda Suzanne Bowen ya haɗa da motsa jiki na zuciya don ƙona mai. Kowane darasi yana mai da hankali kan mikewa.

Jimlar Jikin Barre: wasan ballet 10 motsa jiki daga Suzanne Bowen

1. Jimlar Jiki Barre 1 (minti 33)

Wannan darasi na rabin sa'a shine misali na gargajiya na horar da ballet. Na farko, za ku motsa jiki tare da dumbbells, inda lokaci guda ke aiki da babba da ƙananan jiki. A cikin minti 10 za ku je wasan motsa jiki na Barnum wanda manyan ayyuka ke yin ta kafafu da gindi. A cikin wannan ɓangaren don ƙayyadaddun ƙungiyoyi za ku buƙaci ƙwallon roba, amma kuna iya yin ba tare da shi ba. Sa'an nan Suzanne Bowen ta shirya muku darussan kan Mat (na al'ada da kuma baya tura-UPS, keke zuwa haushi, gada). Minti 5 na ƙarshe da aka sadaukar don mikewa.

Kayan aiki: dumbbell, roba ball (na zaɓi)

2. Jimlar Jiki Barre 2 (minti 45)

A cikin wannan shirin tuni tare da roba ana amfani da ball sosai sosai. Mintuna 15 na farko kuna yin motsa jiki ga duka jiki tare da ball da dumbbells yayin da kuke tsaye a injin. Sa'an nan kuma matsa zuwa matsayi a kan kowane hudu don yin motsa jiki don ƙarfafa duwawu da cinya. Bangare na gaba don yin aiki akan jiki na sama (hannaye, kafadu, ainihin) akan Mat. Minti 10 na ƙarshe kafin mikewa.

Kayan aiki: dumbbell, roba ball

3. Jimlar Jiki Barre 3 (minti 54)

Kamar yadda kuke gani, wannan shine horon ballet mai tsayi. Yana farawa da kashi na minti goma akan hannu da kafadu: ba kamar sauran software ba, aiki ne mai keɓance akan tsokoki na manufa. Suzanne Bowen sannan ta ci gaba da yin atisaye don cinyoyi da gindi: lunges, plies, squats. Rabin na biyu na shirin yana faruwa a kan Mat ɗin, inda kuke aiki da tsarin duk ƙungiyoyin tsokoki: ƙafar ƙafa don glutes, turawa, planks, gada. Minti 10 na ƙarshe na shirin, kocin ya biya cikakkiyar shimfiɗa.

Kayan aiki: dumbbells

4. Jimlar Jiki Barre 4 (minti 28)

Suzanne Bowen yayi jayayya cewa wannan horon ballet ya haɗa da aiki duk tsokoki daga kai zuwa ƙafa. Za ku fara da motsa jiki na ƙafa a Barre, sun sadaukar da minti 15 na farko na zaman. Sa'an nan Suzanne ta tafi motsa jiki don makamai, kafadu da haushi, waɗanda ake yi a kan Mat. Minti 3 na ƙarshe an sadaukar don mikewa.

kaya: ba bukata

5. Jimlar Jiki Barre 5 (minti 47: motsa jiki na mintuna 30 + mintuna 20 na mikewa)

Za ku fara wannan wasan motsa jiki na ballet daga Suzanne Bowen na motsa jiki a kan Mat zuwa haushi, za a sadaukar da su na mintuna 10 na farko na shirin. Sannan dole ne ku yi motsa jiki tare da dumbbells, wanda kunna lokaci guda na babba da ƙananan jiki, gami da squats da ɗaga ƙafa. Suzanne sannan sannu a hankali ta ci gaba da motsa jiki don ƙananan jiki ba tare da dumbbells ba. Minti na ƙarshe kafin mikewa, kuna komawa zuwa motsa jiki a ƙasa. Za a iya yin ɓangaren mintuna 20 akan miƙewa shi kaɗai ko bayan shirin mintuna 30.

Kayan aiki: dumbbells

6. Jimlar Jiki Barre 6 (minti 52)

wani dogon horon ballet daga wannan jerin, yana ɗaukar mintuna 52. A cikin tsarin sa ya fi kusa da shirye-shiryen daga BarreAmped ta Suzanne Bowen. Za ku fara darasi tare da ɗan gajeren sashi don makamai da kafadu tare da dumbbells. Sannan fara motsa jiki don ƙananan jiki ya haɗa da squats da ɗaga ƙafa. A cikin rabi na biyu za ku motsa jiki a kan tabarma, musamman don ƙarfafa jiki na sama. Minti 7 na ƙarshe an keɓe don mikewa.

Kayan aiki: dumbbells

7. Jimlar Jiki Barre 7 (minti 20)

Wannan gajeren motsa jiki na mintuna 20 na iya zama madaidaicin madaidaicin babban shirin ku. Darasi yana tsaye tsaye, Za ku yi motsa jiki tare da dumbbells, wanda aka kunna a lokaci guda babba da ƙananan jiki. Don yawancin motsa jiki kuma kuna buƙatar ma'anar ma'auni. Ayyuka na mutum ɗaya suna kan gidaje ba a ba su ba, amma aiwatar da yawancin motsi don haka ya fara aiki. Minti 5 na ƙarshe da aka sadaukar don mikewa. A cikin wannan shirin, kujera (na'urar) ba a buƙata!

Kayan aiki: dumbbells

8. Jimlar Jiki Barre 8 (minti 30)

Wannan wasan motsa jiki na ballet yana da ƙarfi kuma yana da ƙima don ƙarin kona kalori. Ana samun karuwar darussan ta hanyar sauyin matsayi akai-akai: daga tsaye zuwa kwance. A cikin rabi na farko za ku yi amfani da ƙarin plie-squats da motsa jiki na tsaye a kan dukkanin ƙafafu da gindi a kan Mat. A cikin rabi na biyu kuna jiran madauri mai kuzari, juya zuwa haushi da gudu a kwance. Horon ya ƙare da ɗan ɗan gajeren lokaci.

kaya: ba bukata

9. Jimlar Jiki Barre 9 (minti 27)

Wannan shirin ya haɗa da tazarar zuciya, don haka, musamman kira ga masu son ƙona kitse a wuraren da matsala. Babban ɓangare na wannan wasan motsa jiki na ballet an keɓe shi don motsa jiki don ƙananan jiki. Kuma kawai a cikin minti 5 na ƙarshe Suzanne Bowen sun haɗa da wasu motsa jiki tare da dumbbells don makamai da kafadu. Shirin bisa ga al'ada yana ƙarewa tare da ɗan gajeren shimfida mai daɗi.

Kayan aiki: dumbbells

10. Jimlar Jikin Barre Fusion (minti 24)

Wani ɗan gajeren motsa jiki na ballet daga Suzanne Bowen. Siffar shirin ita ce yana tsaye sosai. Za ku yi motsa jiki tare da dumbbells, kuma yawancin atisayen ba su ƙunshi aiki na lokaci ɗaya na babba da ƙananan jiki ba. Ana amfani da tsokoki na tsakiya kawai ta hanya kai tsaye. Aikin motsa jiki yana ƙarewa da ɗan gajeren minti 5.

Kayan aiki: dumbbells

Duk shirye-shiryen sun ɗan yi kama, bayan duk darussan da ake amfani da su galibi iri ɗaya ne. Koyaya, saitin gyare-gyare, odar su da tsawon lokacin yin bidiyo kowane wasan ballet Total Jikin Barre motsa jiki daga Suzanne Bowen na musamman ne. Gwada su duka kuma tabbatar da raba ra'ayoyin ku akan rukunin yanar gizon mu!

Karanta kuma: Mafi kyawun motsa jiki na ballet don jiki mai kyau da kyan gani