UMary Helen Bowers: ukubuyekeza uhlelo iBallet Beautiful + ukubuyekeza ekusebenzeni

UMary Helen Bowers u-ballerina okhokhelwayo, i-guru guru lomzimba owaziwayo umsunguli wamasu wokuqeqesha weBallet Beautiful. Izinhlelo zayo aziqondiswa kuphela ekupheleleni kwesibalo, kepha nasekuthuthukiseni ukuma, ukuthuthukiswa komusa, kwakheka umzimba wepulasitiki oguqukayo.

Ukuzivocavoca uMary Helen Bowers izigidi ezisebenza ngezizathu eziningi. Okokuqala, zinomthelela ophansi futhi azinawo umthelela owonakalisayo emajoyintini. Okwesibili, ayatholakala kuzo zonke izigaba zabaqeqeshwayo kusuka kubaqalayo kuya ezingeni eliphakeme. Okwesithathu, ngohlelo noMary Helen Bowers uzokwazi ukudala imisipha emide nomzimba omncane we-ballerina. Okwesine, uzokwazi ukuthuthukisa oplastiki, umusa nokuzivumelanisa nezimo okubaluleke kakhulu emantombazaneni amaningi.

Sikunikeza indaba yokwenziwa kochungechunge lwezinhlelo ezivela kuMary Helen Bowers Ballet Beautiful, ukubuyekezwa kokuzivocavoca kwakhe okuthandwayo nempendulo enhle mayelana nezifundo zevidiyo noMary Helen ovela kubabhalisile bethu uChristine.

Mayelana noMary Helen Bowers

UMary Helen Bowers (owazalwa ngo-1979) ungomunye wabaqeqeshi abafunwa kakhulu e-United States. Njengama-ballerinas amaningi, wafunda lobuciko kusukela ebuntwaneni, futhi esevele eneminyaka engu-12 wabona ukuthi ufuna ukuxhumanisa impilo yakhe ne-ballet eqeqeshiwe. Eminyakeni eyishumi nanhlanu, uMary Helen wasuka esifundazweni waya eNew York, lapho aba ngumfundi weSikole se-ballet yaseMelika eManhattan. Ngemuva konyaka wamenywa ukuba ajoyine i-ballet eNew York. UMary Helen usebenze ku-ballet iminyaka eyishumi, kodwa ngenxa yokulimala waphoqeleka ukuba aqede umsebenzi wakhe.

Ngemuva kokuqeda umsebenzi wakhe njengomdansi we-ballet uMary Helen Bowers uqhubekile nemfundo yakhe futhi wathola iziqu ze-bachelor degree kwezobuciko ezincwadini zesiNgisi e-Columbia University eNew York. Eshiya isigcawu nokuzivocavoca nsuku zonke, uMary Helen waqala ukukhuluphala futhi kancane kancane wehla isimo. Izinguquko ezinjalo zenzeka i-ballerina ayizithandi futhi wanquma ukuqala kabusha ukuqeqeshwa ekhaya. Ukuqala ukuzijwayeza bebodwa, uMary Helen wabona ukuthi ufuna ukuthuthukisa inqubo yakho yokufaneleka yokwehlisa isisindo.

UMary Helen odume ngempela waba ngemuva kokusebenza noNatalie Portman belungiselela ifilimu ethi "Black Swan". Ngenxa yale ndima, uNatalie uthole umklomelo we-Oscar nomqeqeshi wakhe - impumelelo nokubaluleka kwezinkanyezi zaseHollywood. KuMary Helen kufaka phakathi osaziwayo abanjengoZooey Deschanel, uLiv Tyler, uKirsten dunst, uMiranda Kerr nezinhlobo eziningi zeVictoria's Secret. Ngaphezu kwalokho, izinkulungwane zabesifazane emhlabeni wonke ziba ngabalandeli beBallet Beautiful ukusebenzisa.

UMary Helen Bowers ushade nommeli uPaul Dance, bona babe namadodakazi amabili. Ngisho nokulinda izingane i-ballerina akuzange kuyeke ukusebenza njalo futhi ngaphezu kwalokho kuthuthukiswe izinhlelo zokuzivocavoca eziphephile zabesifazane abakhulelwe. Ubungcweti obunjalo nothando lokuqina kungamonela kuphela!

O Ballet Enhle

Lapho wenza indlela iBallet Enhle UMary Helen Bowers wathembela kokuhlangenwe nakho kwabo. Kususelwa ezingxenyeni ezintathu ezinkulu ze-ballet: ubuhle bomzimba, amandla nomusa. Ukuzivocavoca kwakhe nge-ballet, ukuhlanganisa imishini evela kwezokusubatha, i-ballet yasendulo nokwelula, ngenxa yalokho ozokwazi ukwakha umzimba omncane nomzimba onamathoni ngemisipha emide emide. UMary Helen ukhiphe ama-DVD amaningi anokusebenza, ngisho nezincwadi ezichaza indlela abasebenza ngayo.

Ekuboneni kokuqala, iBallet Beautiful Workout ingabonakala imnene futhi ingasebenzi. Kepha akulungile. Ukuzivocavoca uMary Helen kungachazwa njengo “Kuyakhathaza”: awuphefumuli kanzima uthele ponivolumu kuwo wonke amakilasi, kepha uzozwa yonke imisipha yomzimba wakho.

Ukuphindaphinda kokuzivocavoca ngaphandle kwezisindo ezengeziwe kuzokwenza ukuthi imisipha yakho ikhulume futhi kusize ukuqeda izindawo eziyinkinga, kuthuthukise umusa nokuma komzimba. Kulesi Amazing, Ballet Beautiful (ngokungafani, ngokwesibonelo, kusuka kumasu afanayo wokuzivocavoca afana ne-HIIT, crossfit, nama-plyometrics) ungakhathali futhi ungonakalisi umzimba wakho. Ngaphezu kwalokho, ukuqina kwe-ballet ingozi encane yokulimala, ikakhulukazi ekusebenzeni kwasekhaya. Ukuziqeqesha noMary Helen uzobe usebenza ngemisipha futhi uqinisa izicubu zamathambo ngendlela ephephe kunazo zonke.

“Izindawo eziningi zokuqina zinolaka futhi zithembele ekupompeleni imisipha ngokushesha, kepha bengifuna ukudala uhlelo oluzokwenza isibalo ngaphezulu kwesifazane nenhle futhi ngesikhathi esifanayo kuthuthukiswe amandla omzimba nokuguquguquka. Ngemuva kokuphothula umsebenzi wakhe wobuchwepheshe, lapho ngiqala ukuzivocavoca umzimba, ngangizibamba njalo ngeqiniso lokuthi ngizoshintsha ukuzivocavoca umzimba ukuze isibalo singagcwali ngokweqile. Kuyangijabulisa ukuthi ngeBallet Beautiful ngikwazile ukuthola indawo engivumelana ngayo phakathi kwezwe lomdanso osezingeni elifanele, ezempilo nokuba seqophelweni eliphezulu ”, kusho uMary Helen Bowers.

Ukulingana i-Ballet Beautiful Workout? Impela wonke umuntu, kungakhathalekile iminyaka nezinga lokuqeqeshwa. Awudingi ukuba yi-ballet noma nesipiliyoni sokuqina. Konke okudingayo isifiso sokuguqula umzimba wakho. Ekuqaleni kungaba nzima ukuphinda ukunyakaza nakho kunomusa nenhle njengoba kuvela ukuthi uMary Helen (ngemuva kwakho konke, wayeyi-ballerina yobungcweti iminyaka eminingi), kepha iyathuthukiswa kancane kancane.

Okwezifundo ezinhlelweni zeBallet Beautiful awudingi okokusebenza okwengeziwe namakhono akhethekile ezemidlalo noma okudansa. UMary Helen Bowers weluleka ukuthi enze okungenani amahora amathathu ngesonto ukuze ukubona umphumela oyifunayo, okungukuthi:

• isithombe esihle,
• umzimba onethoni oqinile onemisipha emide
• i-plasticity nobuhle be-ballerina,
• ukuma okumi kahle,
• ukuguquguquka kwamalunga
• ukwelula okuhle nokuguquguquka.

Kodwa-ke, kufanele kuqashelwe ukuthi ukwenza izinhlelo ezinjengeBallet Beautiful, ungathembeli emiphumeleni esheshayo. Lokhu kuzivocavoca kungenxa yekhwalithi, kepha ukuguqulwa komzimba kuhamba kancane. Isibonelo, amandla nokuqeqeshwa kwe-cardio kuzokunikeza imiphumela esheshayo nebonakalayo. Okungcono, ukuthuthuka okulinganiselayo nokwanele kokuma komzimba, ukujwayeza izinhlobo ezahlukene zokuqina komzimba.

Ukuzivocavoca uMary Helen Bowers

UMary Helen Bowers ukhiphe ukusebenzisa ama-DVD okuningana, okuyi kulula ukukwenza ekhaya. IBallet Enhle wonke amavidiyo anemizuzu engama-60 ubude. Ngeke udinge okokusebenza okwengeziwe, nje Mat. Ukuzivocavoca Umthelela ophansi, ifaneleka kakhulu nalabo abanganconyelwa amakilasi abanzi ngenxa yezinkinga zamalunga.

1. Ukuzivocavoca umzimba okuphelele

Lolu hlelo luphelele Wabasaqalayo, ungaqala ukuzibandakanya noMary Helen Bowers. Ukuqeqeshwa kuphansi ngokuphelele futhi kuhlukaniswe kwaba izingxenye eziningana:

• Ukuzivocavoca kwezinqe nangemuva kwethanga (imizuzu eyi-13)
• Ukuzivocavoca kwemisipha yesisu (imizuzu engu-6)
• Ukuzivocavoca kwamathanga angaphakathi (imizuzu engu-6)
• Ukuzivocavoca kwethanga langaphandle (imizuzu eyi-10)
• Ukuzivocavoca izingalo, amahlombe nesifuba (imizuzu eyi-10)
• Izikwele ze-ballet (imizuzu emithathu)

2. Ukuqhuma komzimba

Uhlelo oluyinkimbinkimbi, kepha futhi luphelele kuwo wonke amazinga wamakhono: kusuka kwabaqalayo kuya kokuthuthukile Uzokwenza izivivinyo kuzo zonke izindawo ezinenkinga, iningi loqeqesho lwenzeka phansi.

• Ukuzivocavoca izingalo namahlombe (imizuzu eyi-12)
• Ukuzivocavoca umgogodla nesisu (imizuzu engu-15)
• Ukuzivocavoca kwezinqe nemilenze (imizuzu engama-30)

3. Sculpt & Burn Cardio Blast

Lolu hlelo lubandakanya izikhathi ezimbili zokuqeqeshwa imizuzu engama-2:

• Ingqikithi Yamandla Omzimba ne-Cardio (umthelela ophansi we-cardio nokuvivinya umzimba okwenziwe endaweni emi)
• I-Toning Yomzimba Yonke (izivivinyo zethoni ezenziwa phansi)

4. I-Swan Arms Cardio

Ukuzivocavoca umzimba okunomthelela ophansi ngaphandle kokugxuma okuvela kuMary Helen Bowers.

Ukubuyekezwa kwe-Swan Arms Cardio evela kubabhalisile uChristine:

5. I-Cardio Fat Burn

Ukuzivocavoca umzimba okunomthelela ophansi okubandakanya ukugxuma kwe-ballet. Iqukethe izingxenye eziningana ezishisa amafutha:

• I-Core Workout (imizuzu eyi-11)
• Umzimba Ophezulu (imizuzu engu-16)
• Umzimba Ophansi (imizuzu eyi-13)
• Ingqikithi Yokuzivocavoca Umzimba (imizuzu eyi-11)

6. Ukuzivocavoca ngemuva kwesiteji

Ukuqeqesha i-Workstest Backstage kudlula ngokuphelele phansi. Uzosebenza kuzo zonke izindawo ezinenkinga: isisu, emuva, izinqe, imilenze, izingalo, amahlombe, isifuba. Ngokuhambisana nalolu hlelo ihlukaniswe izigaba eziningana:

• Izandiso ze-Arabesque (zezinqe, imilenze nesisu)
• Izikhali ze-Ballerina (ingalo)
• Imilenze ye-Ballerina (yemilenze)
• I-Abs ne-Core Twist (isisu segxolo)
• Imilenze ye-Ballerina - Ithanga Langaphakathi (lethanga langaphakathi)
• I-Staggered Bridge - Imilenze, i-Butt & Core (yemilenze)
• Ukwelulwa okunwetshiwe (ukwelula)

Umbono mayelana ne-Backstage Workout ovela kumbhalisi wethu uChristine:

Ukuzivocavoca noMary Helen Bours kungatholakala naku-inthanethi kuwebhusayithi yakhe: https://www.balletbeautiful.com/ Ukubhaliswa kwenyanga eyodwa kubiza ama-40 $.

Ukubuyekezwa kokuzivocavoca uMary Helen Bowers

Obhalisile wethu uChristina wabelane nathi ngokubuyekezwa kwezinhlelo zeBallet Beautiful, futhi siyabonga kakhulu! Ukubuyekezwa kokusebenza kuyinto ebaluleke kakhulu kusayithi lethu, ngakho-ke sihlala sibonga kakhulu kubafundi bethu ngomnikelo omkhulu kangaka ekuthuthukiseni iphrojekthi♥ Yabelana nawe impendulo ewusizo kakhulu, ethokozisayo futhi efundisayo evela kuChristina, ngemuva kokufunda ukuthi mhlawumbe ufuna ukuzama ukuzivocavoca uMary Helen Bowers namuhla.

“Enkampanini kaMary Helen Bowers sengenze isikhathi esingaphezu konyaka, futhi lokho kumayelana nokuthile okushiwo kanjalo. Ngokuyinhloko kuBallet Beautiful, ngakhangwa ukuqeqeshwa kokuhlukahluka. Okwamanje uhlelo lwami lomsebenzi lumi kanjena: Isonto lokuqala - ukujima okungu-5 endaweni yokuma, isonto lesibili - ukusebenzisa okungu-5 ku-Mat. Uma ufuna ukwehluka, ungavele ushintshe amaseshini emavikini ahlukene. Kepha ngifikile kulolu hlelo, mina, hhayi ngokushesha.

Uthando lwami ngoMary Helen lwaqala ngeBody Blast. Kusukela Ingqikithi Yokuzivocavoca umzimba, okuyinto uqobo enhle, ikakhulukazi yabaqalayo, ngaphoxeka ngandlela-thile, njengoba bekulindelekile entweni ethile ye-ballerina eshaqisayo futhi ekhandlayo impela. Sonke siyazi ukuthi yimuphi umsebenzi onzima onikezwa abadansi ngomusa wabo, ukushibilika nokuba lula kokuhamba.

Ngibe sengibona 2 yengxenye Ukuqhuma komzimba ngokugcizelela emzimbeni ophansi. Njengepheya, memezela ukuthi ukuvivinya umzimba okuningi ngezinyawo akuyona futhi akukwazi ukuba njalo! Ngaphandle kokuthi umlenze owela lapha akusona isisindo somzimba wonke, kodwa owabo kuphela, lezi zingxenye zokuzivocavoca zishaya ishoba cishe kunoma iyiphi i-daredevil! Njengokuningi kokuzivocavoca okujwayelekile, kepha vuma, ividiyo ngaso sonke isikhathi isisusa esinamandla sokuzivocavoca ngobuningi nangejubane elifanele kunama-gif noma izithombe kunethiwekhi.

Okuye kwaba kimi isambulo esikhudlwana ngukuthi ingxenye edumile yi-Swan Arms nge-DVD efanayo, iBody Blast, engikhombisile ukuthi uhlelo lungahle futhi lusebenze kahle. Ngaphezu kwalokho, ngokungafani nokunye ukuzilolonga okuningi kepha lokhu akubandakanyi imiphumela emibi ehlombe lami elingaphilile kahle.

Uma umthwalo ubonakala unganele kuwe, ungazama enye i-disc - Ukuzivocavoca ngemuva. Noma ukuhlanganisa le misebenzi emibili njengokuthanda kwakho. Kulolu hlelo kunezingxenye ezimbili ezihluke kamnandi kuzo zonke ezinye ezethulwe kwamanye ama-DVD Ballet Beautifull. Okokuqala nokubaluleke kakhulu, yiqiniso, ingxenye lapho iseshini yoqeqesho iqala khona. Kimi uqobo bekuyisivivinyo esibi, ngoba bengikholelwa ukuthi umuzwa wami wokulinganisela uphonsa kakhulu ngemuva kokuzivocavoca kwe-cardio noMary Helen. Njengoba kungenjalo! Ku-Mat, kuzo zonke izinyawo ezine - yilapho uphonsela inselelo uhlelo lwakho lwe-vestibular!

Ingxenye yesibili ethokozisayo ilandela ngemuva nje kokuzivocavoca emaphephandabeni. Lokhu kuphakama komlenze kusuka endaweni ethambekele. Ekuqaleni, lapho lolu hlobo lomthwalo luseseyintsha, lezi zivivinyo zinzima impela. Eqinisweni, uMary Helen wayenokuqeqeshwa okuzimele ngokuzivocavoca okunjalo kanye nenhlanganisela lapho bangatholakala khona. Futhi zonke zisebenze kahle ithanga langemuva nezinqe. Hewu!

Uma sikhuluma ngokuqeqeshwa kwe-cardio, khona-ke kunzima kakhulu. Ngiyathanda i-Sculpt & Burn Cardio Blastfuthi I-Swan Arms Cardio. Ngokuvamile, isici esivelele sokuqeqeshwa kweBallet Beautifull esimweni sokuma ukuthi awusebenzi noma yiliphi iqembu lemisipha elilodwa. Usebenza kubo bonke ubambe yonke into: izinyawo, izandla nokucindezela, ne-spin. Futhi, kunomsebenzi owenziwa njalo ekuthuthukiseni ukuxhumana, ukuma kanye nokulinganisela.

Ngokweqiniso, kulezi zivivinyo zomusa kimi zazingekho nhlobo. Ngangimile kahle (Sawubona, umgogodla wami obuthakathaka!) futhi njalo ngangiwa ndawana thize eceleni. Ukuzivocavoca noMary Helen kwaba yisikhuthazo sami hhayi ngomsebenzi wokuzelula kuphela, Ngifunde ukugcina emuva namahlombe ngiqonde. Angisanyakazisi ngapha nangapha. Kwinto enkulu kangaka kusukela ekuzalweni, njengami, lokhu kuyinqubekela phambili enkulu.

Nginesiqiniseko sokuthi iBallet Enhle, i-ballet nokunye ukuqeqeshwa ngokuvamile kuyindlela kulabo abaneminyaka ethile abafuna ukuhlala besesimweni esihle. Ngoba lolu hlelo lusinikeza ukukhetha okukhulu. Singaletha isimo sezinyawo, noma sinamadolo abuthakathaka, ukushwiba umshini ngaphandle kokuphambuka okucasulayo futhi sisebenze ezandleni, noma ngabe i-Push-UPS asikayiniki (okwamanje). Futhi masingakhohlwa ngezinto ezibaluleke kangako kubantu banoma ibuphi ubudala nobulili, njengomqondo wokulinganisela, ukuzelula, nokuma okufanele. Vele unikeze ithuba kulezi zivivinyo bese uzifaka ohlelweni lwazo. Ngiyaqiniseka ukuthi ngeke uzisole! ”

Futhi siphinde sibonge uChristine ngokubuyekeza okuphelele ngalezi zinhlelo zeBallet Beautiful nezeluleko ezisebenzayo ngokuya ngesipiliyoni sakhe sokuqeqeshwa noMary Helen Bowers♥

Video Ballet Enhle

Ukuze ube nombono ngale ndlela, iBallet Enhle, zama ukujima okufishane kukaMary Helen Bowers imizuzu engu-3-5 yezindawo ezinenkinga ezahlukahlukene: izingalo, isisu, imilenze, izinqe. Ungahlanganisa amavidiyo amaningi bese uthola uhlelo oluphelele lomzimba wonke. Kepha futhi ungasebenzisa lawa mavidiyo amafushane njenge-Supplement ekuqeqeshweni kwawo okuyinhloko.

1. I-Ballet Enhle: Khulisa Amathanga Angaphakathi

2. I-Ballet Enhle: Ithoni bese uphakamisa i-derrière yakho

3. I-Ballet Enhle: Thinta izingalo zakho

4. I-Ballet Enhle: I-Cardio

5. I-Ballet Enhle: Qopha futhi unciphise eyakho

6. IBallet Enhle: Ukuzivocavoca Ngemva Kokubeletha

Bheka futhi: I-Workout Tone It Up: umlando, ukubuka konke nemibono evela kubafundi bethu, uBarbara!