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Ua aloha ʻia ʻo mallace Tracey e ka hapa nui o nā mea hana ma muli o ka hoʻomaʻamaʻa baleta maikaʻi ʻana mai ka The Booty Barre. Paipai iā ʻoe e hoʻāʻo kahi papahana ma mua i ʻike ʻia ma ke ʻano he kaʻie kōkua iā ʻoe e lilo i ka kaupaona me ka ʻole o nā kaumaha nui.
ʻO Tracey mallet kahi mea hoʻomaʻamaʻa ʻAmelika nui, ka mea kākau o nā papahana hoʻoikaika kino he nui, loea i Pilates, mea haʻuki haʻuki a me ka makuahine o nā keiki ʻelua. Hoʻokumu ʻo Tracey mallet i ka hoʻoikaika kino ma muli o Pilates, yoga a me ka hoʻoikaika kino. Kūpono kāna mau papahana i ka pono a me ka maʻalahi e kūpono i ka nui o nā poʻe i pili.
I kēia lā ʻatikala e nānā mākou i nā polokalamu ʻehā ʻo Tracey mallet, i hoʻokuʻu ʻia i ke wikiō The Booty Barre. E kōkua kēia mau kau hola iā ʻoe e loaʻa kahi kiʻi wīwī wiwo ʻole me nā wahi pilikia. Maliʻa paha, ʻaʻole hiki iā lākou ke kāhea ʻia he mau papahana maikaʻi loa i ka hoʻohālikelike ʻana me ka wikiō o The Booty Barre, akā maikaʻi lākou i ka hoʻomaikaʻi ʻana i nā kiʻi.
- 6 Minute wikiwiki puhi: Ka Huina Kalepona Kino Nui (52 mau minuke)
- 6 Minute wikiwiki puhi: Ka Huina Nui momona momona (58 mau minuke)
- Hoʻololi hou iā ʻoe: Cardio Fusion (52 mau minuke)
- Hoʻololi hou iā ʻoe: Sleek & Lean (69 minuke)
Kūpono nā papahana no ka hoʻomaʻamaʻa pae waena. Hiki iā ʻoe ke hoʻohana i ka hoʻoikaika kino me Tracey mallet no ke ola hou ma hope o ka hānau ʻana. E hoʻololi i kēia mau papa me kekahi i kekahi, a i ʻole koho i kekahi wikiō āu i koho ai. Paipai ʻo Tracy e hana i kāna papahana 3-4 manawa i ka hebedoma no hoʻokahi hola i ka lā, inā makemake ʻoe e hoʻokō i nā hopena maikaʻi.
He loiloi o 18 mau aʻo pōkole me Tracey mallet ma youtube mai nā wahi pilikia
6 Minute wikiwiki puhi: Ka Huina Nui Kino Kalepona
Loaʻa ka papahana Total Blast Calorie Kino o nā ʻāpana 6 mau minuke ʻehikua komo pū me ka mehana a me ka hitch. Hiki iā ʻoe ke hana i kahi wikiō no 52 mau minuke, a i ʻole e hoʻonohonoho i kāu hoʻolālā ponoʻī mai kahi kaʻawale he 6 mau minuke. No nā papa e pono ai i kahi mau dumbbells māmā 1-2 kg (no ka hapa mua o ke wikiō) a me Mat. Puhi ʻoe i nā kalori, hoʻōho i ke kino a hoʻomohala i ka loli.
ʻO nā ʻāpana mua ʻekolu e pili ana i nā hana cardio alternating a me nā hoʻolālā me nā dumbbells no ka leo o nā mākala. ʻO ka ʻāpana ʻehā nā asanas kuʻuna o yoga. ʻO ka ʻelima o ka ʻāpana e hoʻokomo i nā hoʻoikaika kino no ka ʻōpū, i hāpai ʻia ma ka papahele. I ka ʻono a ʻehiku ʻāpana, e hana ʻoe i nā hoʻomaʻamaʻa maʻalahi mai Pilates no nā wahi pilikia. No laila, i kēia polokalamu e ʻike ʻoe he hapa hapa ikaika o ka papa.
6 Minute wikiwiki puhi: Ka Huina Nui momona o ka Kino
ʻO Workout Tracy mallet Ka huina o ke Kino momona momona ʻoi aku ka lōʻihi o ka manawa, akā ke ʻano o ka hana like ʻana. Aia i loko o ka papahana ʻewalu mau ʻāpana 6 mau minuke i hiki iā ʻoe ke hana mau, kāwili a koho i kēlā me kēia ʻāpana. No nā papa e pono ai ʻoe i nā dumbbells māmā, kahi moena a me kahi fitball, akā no ka hapa lua o ke wikiō wale nō.
ʻO nā ʻāpana mua ʻekolu e hana ʻoe i nā hoʻoikaika ikaika toning e nānā ana i ka haʻahaʻa o ke kino. A laila ʻike ʻoe i kahi ʻāpana mālie me ka fitball a me nā dumbbellse kōkua i ka hana ʻana i nā mākala o nā poʻohiwi, ka umauma a me nā lima. ʻO ka ʻāpana hope loa he fitball wale nō ia a hoʻokomo i nā hoʻoikaika kino no nā mākala ʻōpū pololei a oblique.
Hou Hou iā ʻoe: Cardio Fusion
Hou Hou iā ʻoe: Cardio Fusion - kahi hoʻomaʻamaʻa 50 mau minuke maʻalahi me nā neʻe kū hoʻokahi mai Hoʻomaʻamaʻa Pilates, hulahula, yoga, ballet a me ka hoʻomaʻamaʻa ikaika. Hoʻokomo ʻia ka mallet Tracey i loko o ka haʻawina, nā hoʻoikaika kūpono e kāpae ai i nā momona a me nā mākala kani keu. I ka hapa mua o ka papahana, hāpai ʻoe i ka puʻuwai o kou puʻuwai a puhi i nā calories, a ʻo ka lua - e hoʻoikaika i nā mākala a hemo i nā wahi pilikia. E pono wale ʻoe i nā dumbbells māmā (1 a 2 kg). ʻO kēia papahana, me ke koʻikoʻi i ka ʻōnaehana muscular.
ʻO ka papahana:
- Nā Welina Mahana ʻOhana ʻOhana (11 minuke). Hoʻomehana i ke kaila yoga.
- Core Cardio (15 minuke). ʻO ka ʻāpana hula-kinipōpō no ka hoʻā ahi.
- Ke Kūkulu Kino Kiʻi (15 minuke). Māhele no ke kiʻi o ke kino o luna me nā dumbbells.
- Huina Kino Kino (10 minuke). Hoʻokomo nui ʻia nā hoʻoikaika kino no ka ʻōpū a me ka ʻili.
- Pākuʻi (3 minuke). Ke kau lōʻihi
Hoʻololi hou iā ʻoe: Sleek & Lean
Sleek & Lean i kekahi wikiō ʻē aʻe mai ka papahana ʻo Renew You, kahi e kōkua iā ʻoe e hana lōʻihi, wīwī a maʻalahi hoʻi nāʻiʻo o nā wāwae a me kahi cor cor ikaika. ʻOi aku ka lōʻihi o ka Program Tracy mallet ma mua o hoʻokahi hola, akā ua mahele ʻia i nā ʻāpana liʻiliʻi, no laila hiki iā ʻoe ke koho i kekahi mau ʻāpana āu e pono ai. No ka hapalua mua o ka hoʻolālā pono ʻoe i kahi noho.
ʻO ka papahana:
- Hoʻomehana: ʻO Rotational Yoga & Pilates (7 mau minuke). ʻO ka hoʻomehana.
- Pā Pale (15 minuke). ʻO ka hana a Barna no nā wāwae me ka noho.
- Mana Yoga (13 mau minuke). Kaha yoga.
- Abs & Buns (20 mau minuke). ʻO ka ʻāpana ma ka papahele no ka ʻōpū a me ka puʻu.
- Luna Kino Kiʻi (12 min). Nā hoʻoikaika kino no ke kino kiʻekiʻe me ka lako ʻole.
- Pākuʻi (3 minuke). Ke kau lōʻihi
Koho no lākou i nā wikiō ʻoi loa me Tracy mallet a hoʻomaka e nānā i kēia lā! A i ʻole mālama i kahi ʻatikala i kāu lepe puke, inā he hoʻolālā hoʻomaʻamaʻa kāu i kēia manawa, akā e hoʻolālā e hoʻāʻo i kahi hoʻolālā i ka wā e hiki mai ana.
E nānā hoʻi: cardio Barre: nā keu pono o ke wikiō a me ka pono no ka hoʻēmi kino.