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Tracy Anderson ya zama gunki na miliyoyin nasa m da tasiri tsarin kula da dacewa. Ta ƙi horar da nauyin nauyi na gargajiya kuma ta yi iƙirarin cewa shirinta zai taimake ka ka sami siriri siriri ba tare da bayyanannun tsoka a hannunsa da ƙafafu ba.
Don haka kun yanke shawarar ƙoƙarin yin hulɗa da Tracy kuma kuna mamakin inda za ku fara don mafari. Muna ba ku zabin mafi kyawun shirye-shirye Tracy Anderson don farawa kuma shirye-shiryen motsa jiki don motsa jiki na yau da kullum. A kan hanyoyin haɗin yanar gizon, za ku iya zuwa cikakken bayanin kowane shirin.
Aiki tare da Tracy Anderson don masu farawa
1. Matsananciyar motsa jiki Don Masu farawa
wannan hadaddun ayyuka ya ƙunshi motsa jiki na mintuna 25 guda uku tare da matakan wahala na ci gaba. Za ku yi aiki a kan wani sassaka na jiki, ƙirƙirar toned da taut hannaye, cinyoyi, gindi da ciki. Wani ɓangare na motsa jiki yana faruwa akan Mat. Don motsa jiki kuna buƙatar dumbbells da kujera.
Kara karantawa game da Mat Workout Don Masu farawa ..
2. Rawar Cardio Ga Masu farawa
motsa jiki na motsa jiki yana da mahimmanci don ƙona calories da mai. Shi ya sa Tracy Anderson ta ƙirƙira a wasan motsa jiki ga sabon shiga. Rukunin ya ƙunshi motsa jiki guda huɗu na mintuna 15, kamar yadda yake a cikin yanayin da ya gabata, tare da wahala mai ci gaba. Wasannin motsa jiki sun dogara ne akan motsin rawa mai sauƙi.
Kara karantawa game da Rawar Cardio Don Masu farawa..
3. Hanyar Mafari
Wannan shirin, Tracy ya haɗa da motsa jiki biyu na minti 30wanda ya dace da juna. A cikin darasi na farko, zaku haɗu da wasan motsa jiki na gargajiya da motsa jiki na aiki. A cikin motsa jiki na biyu za ku yi aiki don inganta jiki na sama da na kasa.
Kara karantawa Hanyar Masu farawa..
Misalin shirin darasi tare da Tracy Anderson don masu farawa
Kuna iya zaɓar haɗa ayyukan motsa jiki daban-daban don kawo jikin ku da sauri cikin cikakkiyar tsari. Muna ba ku da dama zažužžukan don dacewa da tsare-tsaren tare da Tracy Anderson don masu farawa.
1. Idan kun kasance a shirye ku yi Minti 15-25 a rana, Sa'an nan kuma gwada haɗuwa mai zuwa: sau 3 a mako kuma shiga cikin Cardio Dance For Beginners, da kuma sau 3 a mako don Mat Workout For Beginners. Madadin motsa jiki da horar da nauyi za ku iya ƙona kitse kuma ku sanya siffofin ku kyakkyawa da juyawa.
2. Idan kun shirya yi Minti 30-40 a rana, yana yiwuwa a gwada irin wannan bambancin:
3. Idan kun kasance a shirye ku yi Minti 45-60 a rana, gwada wannan haɗin:
Idan shirye-shiryen sun kasu kashi biyu, kuna yin kowane matakin kusan makonni 2.
Metamorphosis: motsa jiki na duniya ga kowane
Wani babban zaɓi inda za a fara Tracy Anderson mafari, yana da hadaddun "Metamorphosis." Babban fasalinsa shine an gina horo daidai da nau'in jikin ku. Tracy yana raba mutane zuwa rashi, omnicentric, hypantria da glucocentric dangane da halayen halittar mutum. Kuma ga kowane nau'in adadi kocin ya ƙirƙira nasa tsarin motsa jiki na musamman.
"Metamorphosis" ana ƙididdige shi har tsawon shekara guda: kun fara tare da matakin farko na Tracy Anderson kuma sannu a hankali zai ƙara wahalar darussan. Shirin ya ƙunshi cardio da horon ƙarfin da kuke buƙatar musanya tsakanin su. Kara karantawa game da hadaddun "Metamorphosis", daga abin da zaku iya fara yin Tracy Anderson karanta labarai masu zuwa:
- "Metamorphoses" don hipcentric
- "Metamorphoses" don Omnicentric
- "Metamorphoses" don Abcentric da Glutecentric
Kamar yadda kuke gani, Tracy Anderson duk an ba su kuma sun ƙirƙiri shirye-shirye iri-iri don masu farawa. A hankali za ku shiga cikin darasi kuma ku yi aiki ba tare da tilasta kaya ba. Kuna iya canza shirye-shiryen motsa jiki da aka ba da shawarar kuma ku sanya su cikin kwanciyar hankali a gare ku.