hlub 's low impact ntsiag to workouts nrog rau kev tawm dag zog rau cov leeg sib sib zog nqus? Tom qab ntawd sim cov kev pab cuam los ntawm Tracey mallet, uas yog tus kws tshaj lij hauv kev tsim cov yeeb yaj kiab ntawm Pilates.
Peb muaj rau koj 2 txoj kev kawm nyob rau hauv cov style ntawm Pilates uas yuav pab tau koj mus rau tighten teeb meem chaw, ntxiv dag zog rau cov nqaij ntshiv, ua rau kom ob leeg muaj thiab txhim kho qhov zoo ntawm lub cev. Program yog yooj yim load, tab sis heev varied thiab tsis tho txawv. Koj yuav muaj lub sijhawm zoo thiab yuav txhim kho koj lub cev.
Tracey Mallet - Pilates Super Sculpt
Nyob rau hauv qhov kev pab cuam no koj yuav xav tau ib tug me me bouncy pob, txoj kab uas hla 20 cm Yog li ntawd lub pob yuav luag sib npaug yuav hloov cov kim tshwj xeeb kev cob qhia cov cuab yeej rau Pilates, xyuas kom meej qhov raug ntawm kev tawm dag zog thiab muab ntxiv load rau cov leeg. Lub pob kuj tseem pab kom pom tseeb qhov kev txav thiab ua kom lub cev zoo.
Qhov Kev Pabcuam Pilates Super Sculpt kav ntev li 1 teev, siv qhov chaw tag nrho rau hauv pem teb, thiab muaj ob peb ntu ~ 10 feeb:
- Sov-Thiaj (sov-up). Ib me ntsis sov rau hauv pem teb rau tag nrho lub cev.
- abs Series (lub plab). Kev qoj ib ce rau plab yog nyob rau sab nraub qaum thiab suav nrog kev nqa ceg thiab lub cev nrog lub pob.
- Oblique thiab Cov menyuam pob Sculpt (pob tw thiab obliques). Kev tawm dag zog yog ua dag ntawm koj sab thiab pab koj ua haujlwm ntawm koj lub pob tw thiab sab.
- Ob txhais ceg thiab Thigh Hlawv (ob txhais ceg thiab lub duav). Koj yuav ua ib ceg lifts pw ntawm koj nraub qaum.
- Tag Nrho Lub Cev Sib Tw (tag nrho lub cev). Hauv ntu no, koj pom qhov txawv ntawm Superman, pushups, nkoj.
- yooj Yim (stretching). Ib qho zoo tagnrho stretch rau tag nrho lub cev.
Lub complex yog tsim los rau theem nrab, tab sis Tracy mallet tau npaj ib tug me me ntawm repetitions rau txhua ce, yog li qhov kev pab cuam yuav ua tau txawm rau beginners. Kev cob qhia tiav lawm ntawm qeeb leisurely pace. Ib qho kev thauj khoom zoo yuav muaj lub plab, pob tw, ncej puab - uas yog qhov teeb meem tshaj plaws ntawm cov ntxhais. Ntxiv nrog rau kev txhim kho cov duab, koj yuav ua haujlwm ntawm kev ua kom lub cev ncaj thiab pab kom mob nraub qaum thiab sab nraub qaum.
Kev tshuaj xyuas ntawm 18 qhov kev cob qhia luv luv nrog Tracey mallet hauv youtube rau thaj chaw teeb meem
Tracey mallet - Poob lub plab Flab
Poob Lub Plawv Flab tsis tuaj yeem raug ntaus nqi rau Pilates hauv nws daim ntawv purest, tab sis Tracy mallet tau muab tso rau hauv qhov kev pab cuam ntawm kev tawm dag zog ntawm qhov kev txiav txim zoo sib xws. Kev cob qhia tsim los ua haujlwm cov leeg nqaij thiab lub cev qis. Siv cov kev tawm dag zog uas tau hais tseg, koj yuav tsim lub plab tiaj tus, tshem tawm ntawm sagging thiab cellulite ntawm tus ncej puab thiab pob tw. Qhov kev pab cuam yog zoo meej rau cov niam hluasleej twg xav kom rov zoo tom qab yug me nyuam.
Txhawm rau ua kom tiav cov haujlwm no hauv qee ntu koj yuav xav tau lub pob, dumbbell thiab elastic band. Qhov kev zov me nyuam tau muab faib ua 5 ntu ntawm 10 feeb (+ cov lus qhia rau kev tawm dag zog).
- Theem Ib: Abdominals. Kev tawm dag zog lub plab nrog ib qho elastic band thiab pob.
- Sij hawm Ib: Taub qab Blasters. Workout rau ncej puab thiab pob tw nrog ib tug elastic band.
- Sij hawm Ob: Abdominals. Exercise rau plab c ntawm pob.
- Sij hawm Ob: Taub qab Blasters. Workout rau ncej puab thiab pob tw nrog lub rooj zaum thiab ib tug elastic band.
- Hard Rock Abs 10 feeb. Kev tawm dag zog lub plab nrog dumbbell.
- Qhia ntawv Txheej txheem: kev qhia txog kev ua kom raug ntawm kev tawm dag zog rau cov leeg plab.
Koj tuaj yeem ua txhua yam kev tawm dag zog nkaus - nws yuav coj koj me ntsis ntau tshaj 50 feeb. Los yog ua ib ntus cais rau thaj chaw teeb meem lossis nyob ntawm qhov muaj ntawm cov khoom muag. Qhov kev pab cuam yog tsim txawm rau qib pib kawm.
Saib ntxiv: 19 tus neeg dhia tes cov cardio workouts los ntawm Suzanne Bowen rau cov rog hlawv.