Cardio Barre: izinzuzo, izici, ukusebenza kahle kwesisindo, izivivinyo kanye namavidiyo.

I-body ballet iwumkhuba wokuqina osuselwe ekuzilolongeni okusuka kumdanso wakudala, i-ballet, i-yoga nama-Pilates futhi ijwayele abantu abaningi. Ngokusebenzisa ukuqeqeshwa kwe-ballet uzokwenza umzimba wakho ube mncane, uthuthukise ukuguquguquka, uthuthukise ukuma, uthole ipulasitiki kanye nomusa.

Ngaso sonke isikhathi, umdanso we-ballet nowakudala wawuthandwa kakhulu. Intombazane kusukela ebuntwaneni iphupha ngokuba yi-ballerinas futhi idlala esiteji esikhulu. Namuhla kunethuba elihle lokuba yisinyathelo esisodwa eduze nezwe lomdanso. UCardio Barre usephenduke umqondisi wezemidlalo odumile muva nje, nakuba ukubonakala kwakhe okokuqala emaqenjini okuqina kugujwa maphakathi nawo-90s.

Ulwazi oluwusizo mayelana ne-body-ballet

I-Cardio Barre ne-ballet - umehluko omkhulu. Isisekelo se-body-ballet inguqulo engasindi yokuzivocavoca evela ku-ballet nomdanso wakudala, ohambisana namasu avela ku-Pilates ne-yoga. Lena inguqulo eguquliwe yokufaneleka efanele abantu abaningi abahlanganyela naye. "Isibalo se-Ballet" akuvamile ukuba sinikezwe ngokwemvelo, ngakho-ke kuyadingeka ukuba usebenze ngenkuthalo nangokucophelela. Kuyi-classical choreography ithuthukisa ukuma futhi yenza umumo ube ngowesifazane futhi uthambe.

I-ballet yomzimba yokuqeqeshwa okusekelwe ivela ukunyakaza okuhlukile kusuka kumdanso wakudala njenge-PA, i-demi-plie, i-Grand-plie, i-releve, i-Batman. Kodwa ungesabi, izivivinyo zishintshiwe, ngakho-ke ngeke kubangele ubunzima nakakhulu kubantu be-ballet. Uhlelo oluhlongozwayo lokunyakaza lunomthelela ekuthuthukisweni kwekhono lokulawula umzimba wakho, ngaleyo ndlela umzimba ngokwawo uba yinhle, inomusa futhi ipulasitiki.

Vele, wonke umqeqeshi osemakilasini okwakha umzimba we-ballet ngokubona kwawo. Kodwa, njengomthetho, ukuqeqeshwa okujwayelekile kuhlanganisa izigaba ezilandelayo:

• Ukufudumala, ukuvivinya umzimba ngokuhlanganyela
• Ukuzivocavoca komshini we-gymnastic
• Uzivivinya umile ngaphandle kokusekela
• Izindlela zaphansi ezivela ku-Pilates
• Ukwelula, ukwelula

Le sethi yokuzivocavoca iqinisa imisipha emzimbeni wakho, ithuthukise ukuqina komzimba, yenza isibalo sibe mncane futhi sibe nethoni. Kodwa i-Cardio Barre ayisebenzi nje kuphela ekunciphiseni isisindo. Ukwakheka okunekhono kwemilenze, ukuphuma kwezinqulu, ukuma okunomusa, isikhundla esihle sesandla, ukuthuthukiswa kwamakhono epulasitiki, ukuguquguquka komgogodla - konke lokhu uzothola ngenxa yokuqeqeshwa kwe-ballet yokuzivocavoca okuvamile.

Izinzuzo eziyi-10 ze-ballet yomzimba

Yiziphi izinzuzo ze-body-ballet futhi kungani kuyinkambo yokufaneleka ithole ukuqashelwa emhlabeni wonke?

1. Ukuzivocavoca okusekelwe ku-ballet kusebenza emisipha yemilenze, kuyenza ibe nokwakheka futhi ibe nomusa. Isebenza kahle kakhulu emsebenzini kuma-breeches nezindlebe ezinqulwini. Ngisho nemilenze engaphelele ngenxa yezifundo zokuzivocavoca kwe-ballet iba i-silhouette eyinkimbinkimbi.
2. Ukuzivocavoca okuncane okuwusizo kanye ne-ballet ukuqinisa umzimba nezandla. Phakathi nekilasi, uhlanganyela ngenkuthalo emsebenzini wezandla kanye nemisipha ye-corset, ngaleyo ndlela uqinisa isisu futhi uthuthukise ukuma kwezingalo namahlombe.
3. Phakathi namakilasi e-ballet yomzimba uzodonsa isokisi, ngaleyo ndlela uphoqelele imisipha ukuthi ilule ubude, hhayi ngaphesheya. Imisipha yemilenze ngeke ikhule ngobubanzi, ngakho-ke awudingi ukukhathazeka "ngokushwiba" izinqe njengabasubathi.
4. Ukuzivocavoca kwe-bodi-ballet kuthuthukisa ukuma kwakho, qondisa umgogodla futhi kuthuthukise i-arch futhi kukhulule izinyawo eziyisicaba.
5. Uzofunda ukulawula umzimba wakho, uwenze ube muhle futhi unyakaze, kanye nokusebenza ngomusa nepulasitiki yokunyakaza.
6. Uhlelo lwe-ballet olufanayo luthuthukisa isimo somzimba sisonke. Uma ucabanga ukuthi ukulahlekelwa isisindo akufanele ukunakwa, unephutha. Ukuqaliswa kwe-plies ehlukahlukene kanye no-Batman bazophoqeleka ukuba bashise imisipha, ngisho nakumfundi onolwazi.
7. I-ballet yomzimba ingakusiza uthuthukise ukunwebeka futhi uthuthukise ukunwebeka emisipha, amalunga kanye nemigqa. Uzosebenza futhi ekuvuleni amalunga e-hip, okuwusizo ikakhulukazi ekuvimbeleni izifo zesistimu ye-genitourinary.
8. Amakilasi avamile e-ballet yomzimba athuthukisa ukusebenzisana nomuzwa wokulinganisela.
9. Umthwalo ophansi womthelela we-Ballet unomphumela ongemuhle futhi ohlukumezayo emisipha, imigqa namajoyinti.
10. I-ballet yomzimba ivuselela izitho zangaphakathi, ikhuthaze ukujikeleza kwegazi, ithuthukise futhi iqinise amalunga futhi ivuselele umzimba.

Zilolonge i-ballet yomzimba

I-ballet yomzimba ingajatshulelwa kunoma iyiphi iminyaka ngaphandle kwemingcele. Futhi lolu hlobo lokuqina lufaneleka ngisho nakubantu abangaqeqeshiwe abakude nemidlalo, ukudansa, ikakhulukazi i-ballet. I-ballet yokuzivocavoca umzimba imnene emalungeni, ngakho ifaneleka ngokukhethekile kulabo abagwema imithwalo yokushaqeka okukhulu.

Ukuphikisana okuqondile kokuzivocavoca umzimba kwe-ballet akukona. Kodwa amakilasi awanconywa kubantu abanesifo senhliziyo, i-varicose veins noma ezinzima, ukukhushulwa kwezifo zamalunga.

I-ballet yokuzivocavoca umzimba izokhanga labo aba:

• bafuna ukufeza umzimba omncane othonisiwe, akukho misipha ephonsiwe;
• bafuna ukuthuthukisa ukwelula, ukuguquguquka nokuhamba ngokuhlanganyela;
• ofuna ukuthuthukisa ukuma;
• ofuna ukusebenza ngomusa kanye nepulasitiki.
• abafuna izivivinyo ezisezingeni eliphezulu eziguquguqukayo zokuthuthukisa ukuqeqeshwa ngokomzimba;
• akathandi noma akakwazi ukwenza vysokogornyy noma ukuqeqeshwa isisindo.

Imishini yokusebenza kokuzivocavoca

1. Isikhathi sokuqala naka ngokukhethekile inqubo yokwenza izivivinyo, landela ukuma nomzimba. Uma kunesidingo, kungcono ukunciphisa izinga lokuzivocavoca, ukucija inqubo efanele. Ikhwalithi ye-ballet yomzimba ihlale ibaluleke kakhulu kunobuningi.
2. Kuwo wonke umsebenzi wokuzivocavoca umzimba wakho kufanele ube sesimweni esihle: amahlombe ehlisiwe, intamo iqondiswe, Amabele, isisu siqinisiwe, izinqe ziboshiwe. Zama ukuvumelanisa umzimba, hhayi ukuphakamisa isilevu phezulu futhi akazange aphakamise amahlombe ezindlebeni. Hlala uhudulela phezulu phezulu, kuzosiza ukuma okuhle.
3. Ngesikhathi sokuzivivinya ngomshini akudingeki ukuthi ugibele futhi kanzima ukuthembela: thinta kuphela kancane ukuze ugcine ibhalansi yakhe. Ukuqapha njalo kuzokusiza ukuthi ugcine ukuma okuhle, ufake yonke imisipha emsebenzini futhi wenze izivivinyo ngokuphumelelayo.
4. Ukuzivocavoca umzimba kwe-ballet akwenzeki nje ukulahlekelwa isisindo, kodwa futhi nemishini eyengeziwe: ibhola lenjoloba, ama-dumbbells alula (ngokuvamile ukusebenza izingalo namahlombe), ibhola lokuzivocavoca, ama-elastic bands. Lokhu kuhlanganisa ukusebenza kwamaqembu emisipha engeziwe futhi kukuvumela ukuthi uzivocavoce ngendlela ekhiqizayo nakakhulu.

Yini okufanele ugqoke amakilasi e-ballet yomzimba?

Izidingo ezikhethekile ezingutsheni zamakilasi e-ballet yomzimba, cha. Ukuze ukwazi ukulawula amasu angcono, kuzoba lula ukukhetha amamodeli ama-bodycon knit, njengama-leggings kanye ne-t-shirt. Lokhu kuzosiza umqeqeshi ukuthi abone ukuthi wenza kahle yini izivivinyo.

Ekukhetheni izicathulo futhi azikho izidingo eziqinile. Ungenza izicathulo ezingenalutho noma amasokisi, kodwa ungathenga izicathulo ezikhethekile: izicathulo ze-Pointe, ama-ballet Slippers noma izicathulo ezilula. Kubaluleke kakhulu ukuthi izingubo nezicathulo kufanele zikhululeke futhi zikhululeke.

Isebenza kanjani i-body-ballet yokwehlisa isisindo?

Okokuqala futhi okubaluleke kakhulu, ukuvivinya umzimba nge-ballet yomzimba kungakusiza ukuletha imisipha ngethoni, ukuqeda ukugoqa, ukusebenza ezindaweni ezinenkinga. Uma ufuna ukunciphisa umzimba kakhulu futhi ulahle amafutha amaningi, khona-ke izifundo ze-ballet aziyona indlela ephumelela kakhulu yokufeza lokhu. Ukuze uthole imiphumela esheshayo yokulahlekelwa isisindo ongayifinyelela, isibonelo, ukuqeqeshwa kwe-HIIT, kanye ne-cardio Barre kulungele ukuthuthukisa ikhwalithi yomzimba.

Ngaphezu kwalokho, imiphumela yokulahlekelwa isisindo incike kakhulu ekuqeqeshweni. Njengoba wazi, umqeqeshi ngamunye unikeza umbono wakhe we-ballet yomzimba, ngakho-ke izinhlelo zingahluka ngokuqina, ubunzima kanye nezinga lokushiswa kwamafutha. Ngakho-ke, ukunikeza izici eziqondile mayelana nomthwalo ovela ku-ballet yomzimba namanje akunakwenzeka.

Kubalulekile ukukhumbula ukuthi ukuze unciphise umzimba udinga kuqala udle ngendlela efanele. Uma ubeka imingcele enengqondo ekudleni, uzolahlekelwa isisindo, uze wenze nje i-body-ballet. Ukuze uthole imiphumela esheshayo, kunconywa ukwenza umsebenzi we-ballet izikhathi ezingu-3-4 ngesonto kusukela emaminithini angu-45 kuya kwehora.

Cardio Barre ukuzilolonga ekhaya

Ukwenza i-body-ballet nasekhaya. Esikhundleni sebhentshi sebenzisa isihlalo, itafula, iwindi noma izinsimbi zodonga. Ungase futhi uthenge umshini wokudweba ukuze usebenzise ekhaya: udonga noma phansi. Kuyinto efiselekayo ukwenza phambi kwesibuko ukuqapha ukubulawa okulungile kokuzivocavoca.

Ukuzivocavoca 1

Ukuzivocavoca 2

Ukuzivocavoca 3

Ukuzivocavoca 4

Ukuzivocavoca 5

Ukuzivocavoca 6

Ukuzivocavoca 7

Ukuzivocavoca 8

Ukuzivocavoca 9

Ukuzivocavoca 10

Ngama-gif siyabonga isiteshi se-youtube i-SummerGirl Fitness.

I-Cardio Barre: amavidiyo angu-6 wokuzilolonga ekhaya

I-ballet eminingi esebenzayo yevidiyo emzimbeni ingatholakala ku-youtube. Sikunikeza ikhwalithi ephezulu engu-6 yokuqeqeshwa okuvela kubafundisi abahlukene kokubili ngesiRashiya nangesiNgisi:

Bona futhi:

• IVIDIYO evela ku-SummerGirl Fitness: ukuqeqeshwa kwe-barnie
• AMAVIDIYO ane-Tracy mallet (kuhlanganise ne-body ballet)

1. I-Cardio Barre: ukuzivocavoca umzimba wonke (imizuzu engama-30)

2. Ukuvivinya umzimba kwe-ballet e-Barre (imizuzu eyi-15)

3. I-Body Ballet yemilenze enhle nezinqe (imizuzu engu-20)

Bheka futhi kulolu chungechunge: izivivinyo eziyi-14 zezinqe namathanga ezivela kuLinda Wooldridge.

4. I-Body Ballet “Super legs” (imizuzu engama-50)

5. I-Body Ballet yemilenze nezinqe ezikahle (9 min)

6. I-Body Ballet yabaqalayo (imizuzu engu-8)

Amaphupho akho omuntu we-ballet angaba ngokoqobo. Manje wonke umuntu angakwazi ukwenza i-ballet, kungakhathaliseki ubudala namakhono. Amakilasi avamile we-ballet yomzimba azokusiza ukuthi uthole ukuma okulungile, umzimba omncane, imisipha emihle yemilenze kanye nokwelula okukhulu.

Funda nezinye izindatshana zethu mayelana nokusebenza ezindaweni ezinenkinga:

• Ukuzivocavoca okuphezulu okungu-30 kwethanga langaphakathi + uhlelo lokufunda olwenziwe ngomumo
• Ukuzivocavoca okuphezulu okuphezulu kakhulu kwemilenze ekhaya
• Indlela yokunciphisa ukhalo futhi ususe izinhlangothi: izici, amathiphu, izivivinyo

Okokuzivocavoca okunomthelela ophansi kwabaqalayo