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Ua hana ʻo Tracy Anderson no ka poʻe makemake e hana i kāu kiʻi lahilahi a wahine me ka hoʻomaha ʻole o nā lima a me nā wāwae muscular. ʻO ke ʻano hana ʻokoʻa e kōkua iā ʻoe e lilo i kaupaona a hoʻonani i kou kino.
Hana, Tracy Anderson: Hoʻomākaukau Met-Mat
ʻO Tracy Anderson, he mea hulahula ma mua, kona ʻike ponoʻī i ka lilo ʻana o ke kaupaona ma 25 kg i hoʻomohala i kahi papahana no ka hoʻokumu ʻana i ke kiʻi nani a me ka nani. Hōʻike kāna mau hoʻoikaika kino kahi hui o nā mea mai Pilates a me ka hulahula, kahi e hāʻawi ai i nā hopena maikaʻi a maikaʻi. ʻAʻole maopopo ka hapa nui o nā hana, ʻaʻole paha ʻoe i hui ma mua ma nā mea hoʻomaʻamaʻa ʻē aʻe. ʻO kahi hana kū hoʻokahi ʻo Tracy Anderson haʻihaʻi kūpono inā ʻoe e ʻalo nei i ke kōkua o ke kino me nā mākala ikaika.
He 50 mau minuke ka lōʻihi o ka papahana Work-Mat Workout. ʻO ka maʻamau, hiki ke hoʻokaʻawale ʻia ka hoʻomaʻamaʻa i ʻekolu mau ʻāpana: ka wāwae, ka lima a me ka ʻōpū. Ke nānā nei i ke wikiō me he mea lā maʻalahi ka haʻawina a hāʻawi ʻole i ka ukana i ke kino. akā he manaʻo wahaheʻe ia. Ke hana nei ke kumu o Tracy e hoʻomaʻamaʻa ana i nā mākala, ʻaʻole ma luna o nā mīkini mākala nui, e like me ka maʻa mau ke hana mākou ma ka ʻāina o ke kino. No laila, ʻoiai no ka poʻe hoʻomaʻamaʻa, ʻaʻole he kekehele ka papahana.
Hana ʻo Dynamic Pilates iā Tracy Anderson i piha me nā neʻe ʻole maʻamau. No nā papa e pono ai ʻoe he noho, moena a me nā paʻa dumbbells (ʻaʻole i ʻoi aku ma mua o 1.5 kg). E hāliu pono i ke ʻano hana o ka hoʻomaʻamaʻa ʻana, no ka mea, he ʻōlelo iki a ke kaʻi no ka papahana. Hoʻomaʻamaʻa Haʻawina-Mat Workout i kahi o gyrosigma e ʻae iā ʻoe e puhi i nā calories. Akā inā makemake ʻoe i ka hoʻoikaika aerobic hou aku, hiki iā ʻoe ke ʻike i ka hoʻoikaika kino home cardio maikaʻi loa.
Nā pōmaikaʻi a me nā hōʻino hana-Mat Workout
Pros:
1. Kūpono ke ʻano o ka papahana ʻo Tracy Anderson no ka poʻe e hoʻāʻo nei e hōʻalo i nā hoʻoikaika ikaika ma mua mālama i nā ʻano wahine makamae. ʻAʻohe kokoke i nā haʻuki maʻamau no nā lima a me nā wāwae e hana i kahi hōʻoluʻolu kūpono no kou kino.
2. ʻAʻohe hoʻomaʻamaʻa hopena hoʻonāwaliwali e hana mau ʻoe i nā wahi pilikia āpau: nā wāwae, nā lima, ka ʻōpū. ʻOiai ka maʻalahi o nā papa, e haʻalulu kou mauʻiʻo i ka papa holoʻokoʻa.
3. Hana ʻia kahi hoʻomaʻamaʻa ma ka wahi gyrosigma, ʻo ia hoʻi ʻoe e lilo i ka kaumaha a hoʻemi i ka nui ma muli o nā waihona momona.
4. Hoʻohana ke kumu i ka neʻe mua, ʻaʻole paha ʻoe e ʻike i kekahi wikiō ʻē aʻe. Hoʻomaʻamaʻa nā ʻano hoʻoikaika o Pilates a me nā neʻe hulahula iā Tracy iā ia iho.
5. Pono ʻoe i nā pono liʻiliʻi no nā haʻawina: hoʻokahi paʻa o nā dumbbells māmā (0.5-1.5 kg), kahi noho a me kahi moena.
6. Nani ke mele, hana maikaʻi ʻia ka wikiō, e hoʻolalelale ana i ke ʻano o ke kumu - kōkua kēia mau mea āpau i ka hoʻomaʻamaʻa kūpono.
Con:
1. Hoʻohana ʻo Tracy i kahi ala maʻamau ʻole i ka hoʻomaʻamaʻa, e kūpono i nā mea āpau.
2. Inā makemake ʻoe e lilo ke kaupaona i ka wikiwiki i hiki, makemake ʻoe e koho i kahi papahana hoʻoikaika kino hou aʻe. ʻO kahi laʻana, ʻo Janet Jenkins a i ʻole Jillian Michaels.
ʻO ke kumu ʻo Tracy Anderson i koho i ka makemake o nā wahine he nui. He kūpono ia no ka poʻe makemake e hana a kino palupalu, wahine a me ke kino kaulona. Inā mākaukau ʻoe e haʻalele i ke keʻena haʻuki maʻamau, a laila e hoʻāʻo i kahi ʻano kūikawā o ka hoʻokumu ʻana i nā kinona nani. E nānā hoʻi: ʻO ka papahana kikoʻī "Metamorphosis" ʻo Tracy Anderson.