Cardio Barre: mabhenefiti, maficha, mashandiro ekuderedza uremu, maekisesaizi uye mavhidhiyo.

Mukati

Inobatsira ruzivo nezve muviri-ballet
- 10 mabhenefiti emuviri ballet
Exercise muviri ballet
Cardio Barre yekudzidzira pamba
Cardio Barre: 6 mavhidhiyo ekudzidzira pamba

Bhora ballet ndiyo tsika mukusimbisa muviri kunoenderana nemaexercise kubva kumatambo echinyakare, ballet, yoga uye Pilates uye yakashandisirwa kune vanhu vakasiyana siyana. Uchishandisa iyo ballet kudzidziswa iwe unozoita kuti muviri wako uve mutete, kukudziridza kuchinjika, kugadzirisa mamiriro, kuwana plastiki uye kunakisa.

Nguva dzese, ballet uye yechinyakare kutamba kwaive kwakakurumbira. Musikana kubva paudiki hope dzekuva ballerinas uye kuita padanho hombe. Nhasi pane mukana wakanaka wekuti uve nhanho imwe padyo nenyika yekutamba. Cardio Barre ave mukurumbira wemitambo nhungamiro munguva pfupi yadarika, kunyangwe kuoneka kwake kwekutanga mumakirabhu ehutano kwakarumbidzwa pakati pemakore makumi mapfumbamwe.

Inobatsira ruzivo nezve muviri-ballet

Cardio Barre uye ballet - misiyano miviri mikuru. Hwaro hwemuviri-ballet ndeyehuremu husina kuremerwa hwekurovedza muviri kubva ku ballet uye kutamba kwechinyakare, kunowedzeredzwa nehunyanzvi kubva kuPilates neyoga. Iyi inguva yakashandurwa yehutano iyo inokodzera vazhinji vanoita. "Ballet figure" kashoma kupihwa nemasikirwo pazviri zvakafanira kushingairira uye nekuchenjera kuti ushande. Iyo yechinyakare choreography inovandudza mamiriro uye inoita kuti chimiro chiwedzere kuva chevakadzi uye nyoro.

Kubva pakurovedza muviri ballet kunobva mafambiro akasiyana kubva kumatambo echinyakare akadai sePA, demi-plie, Grand-plie, releve, Batman. Asi usatya, iwo maekisesaizi akagadziridzwa, saka hazvingakonzere kutambudzika zvakanyanya kubva kuvanhu ve ballet. Iyo yakarongedzwa sisitimu yekufamba inobatsira mukusimudzira kugona kwekudzora muviri wako wega, nekudaro iwo muviri pachawo unova wakanaka, wakanaka uye wepurasitiki.

Ehezve, murairidzi wega wega mumuviri anovaka ballet makirasi pamaonero avo. Asi, sekutonga, iwo mwero wekudzidzisa unosanganisira anotevera zvikamu:

Warm-up, kwemajoini maekisesaizi
Kudzidzira kwemuchina wejimnastic
Maekisesaizi munzvimbo yakamira pasina rutsigiro
Mafurata maitiro kubva kuPilates
Kutambanudza, kutambanudza

Iyi seti yemitambo inosimbisa mhasuru mumuviri wako, kunatsiridza kugwinya kwemuviri, kuita chimiro mutete uye toni. Asi cardio Barre haina kungobatsira chete pakurasikirwa nehuremu. Kugadziridzwa kwemakumbo, kubuda kwechiuno, kumira kwakanaka, kumira kwakanaka kwemaoko, kusimudzira kwehunyanzvi hwepurasitiki, kuchinjika kwemuzongoza - izvi zvese iwe uchagamuchira semhedzisiro yekugara uchirovedza ballet.

10 mabhenefiti emuviri ballet

Ndeapi mabhenefiti ebhora-ballet uye nei chiri chimiro mukusimba kwakagamuchirwa pasi rose?

Maekisesaizi akavakirwa pane ballet anoshanda pamhasuru dzemakumbo, achivaita akaumbika uye ane runako. Kunyanya inoshanda mukushanda pa breeches uye nzeve pahudyu. Kunyangwe makumbo asina kukwana semhedzisiro yezvidzidzo zvebhallet kurovera achive akaomesesa silhouette.
Kwete zvishoma zvinobatsira uye ballet kurovedza muviri kusimbisa muviri nemaoko. Munguva yekirasi, iwe unoshingairira kuita basa remaoko uye corset mhasuru, nekudaro uchisimbisa dumbu nekusimudzira chimiro chemaoko nemapfudzi.
Pakati pemakirasi emuviri ballet iwe unodhonza sock, nekudaro uchimanikidza mhasuru kutambanudza kureba, kwete kuyambuka. Tsoka dzemakumbo hadziwedzerwe muhupamhi, saka haufanire kunetseka nezve "kukwiza" chiuno sevatambi.
Exercises ye-ballet-ballet inovandudza mamiriro ako, ruramisa musana uye kusimudzira arch uye kurerutsa tsoka dzakatsetseka.
Iwe unozodzidza kudzora muviri wako wega, kuutiita wakanaka uye unofamba, pamwe nekushandira pane nyasha uye mapurasitiki ekufamba.
Saizvozvowo ballet chirongwa chinogadzira chimiro chemuviri. Kana iwe uchifunga kuti kurovedza muviri kurasikirwa kusingakoshese kutariswa kwako, iwe wakanganisa. Kuitwa kwembatya dzakasiyana siyana naBatman kunomanikidzwa kupisa mhasuru, kunyangwe kumudzidzi ane ruzivo.
Muviri ballet unogona kukubatsira kunatsiridza kutambanudza uye kukudziridza kusimba mumhasuru, majoini uye mitsipa. Iwe zvakare uchashanda pakuvhura majoini ehudyu, ayo anonyanya kubatsira mukudzivirira kwezvirwere zve genitourinary system.
Akajairwa makirasi emuviri ballet anovandudza kubatana uye pfungwa yekuyera.
Ballet yakaderera kukanganisa mutoro ine yakaipa uye inoshungurudza mhedzisiro pamhasuru, ligaments uye majoini.
Ballet yemuviri inokurudzira nhengo dzemukati, inomutsa kutenderera kweropa, inokura uye inosimbisa majoini uye inovandudza muviri.

Exercise muviri ballet

Muviri we ballet unogona kunakidzwa chero pazera pasina kurambidzwa. Uye mhando iyi yekusimba yakakodzera kunyange kune vasina kudzidza vanhu vari kure nemitambo, kutamba, kunyanya ballet. Exercise muviri ballet yakapfava kune majoini, saka inonyanya kukodzera kune avo vanodzivirira zvakanyanya kukatyamadza mitoro.

Kunyanya kupesana kwekurovedza muviri ballet haina. Asi makirasi haakurudzirwe kune vanhu vane moyo kutadza, varicose mutsinga kana kwakakomba, kuwedzera kwechirwere chemajoini.

Kuita muviri ballet kunokwezva kune avo:

kuda kuwana toni tetepa muviri, hapana pumped tsandanyama;
vanoda kuvandudza kutambanudza, kushanduka uye kubatana kwekubatana;
ndiani anoda kugadzirisa mamiriro;
uyo anoda kushanda pakunaka uye kupurasitiki.
vari kutsvaga zvemhando yepamusoro kurovedza muviri kwekuvandudza kurovedza muviri;
haafarire kana haakwanise kuita vysokogornyy kana kudzidziswa uremu.

Zvishandiso zvekuita kwemaekisesaizi

Kekutanga nyatso tarisa kune hunyanzvi hwekuita maekisesaizi, tevera mamiriro uye muviri. Kana zvichidikanwa, zvirinani kudzora mwero wekurovedza muviri, kukudza iwo maitiro chaiwo. Muviri ballet mhando inogara ichikosha kupfuura huwandu.
Panguva yese yekurovedza muviri wako unofanirwa kunge uri muchimiro chakanaka: mapendekete akaderedzwa, mutsipa wakasimudzwa, Mazamu, dumbu rakasungwa, matako akasungwa. Edza kuenzanisa muviri, kwete kusimudza chirebvu kumusoro uye hauna kusimudza mapendekete kunzeve. Gara uchikwevera kumusoro kumusoro, zvinobatsira kumira zvakanaka.
Panguva yekurovedza muviri nemuchina haudi kuti upinde mukati uye zvakaoma kuvimba nawo: chingobata zvishoma kuti uchengetedze mwero wake Kugara uchitarisisa kuchakubatsira iwe kuti urambe wakamira zvakanaka, kupinza mukuita mhasuru dzose uye nekunyatsoita zviitwa.
Exercise muviri ballet inogona kutora kwete chete kurasikirwa uremu, asi zvakare nemimwe michina: irabha bhora, mwenje dumbbells (kazhinji kushanda maoko nemapendekete), bhora rekusimbisa, mabhanhire akasimba. Izvi zvinosanganisira kushanda mamwe mapoka emhasuru uye zvinokutendera iwe kurovedza muviri kunyangwe kubudirira.

Chii chekupfeka pamakirasi emuviri ballet?

Izvo zvakakosha zvinodikanwa mune zvipfeko zvemakirasi emuviri ballet, kwete. Kuti ugone kudzora matekinoroji, zvichave nyore kusarudza mhando dzemuviri dzakarukwa, senge leggings uye t-shati. Izvi zvinobatsira mudzidzisi kuti aone kana iwe uchinyatsoita maekisesaizi.

Mukusarudzwa kweshangu zvakare hapana chakasimba zvinodiwa. Unogona kuita usina shangu kana mumasokisi, asi unogona kutenga shangu dzakakosha: Pointe shangu, ballet Slippers kana shangu dzakareruka. Izvo zvakakosha kwazvo kuti zvipfeko neshangu zvinofanirwa kuve zvakasununguka uye kugadzikana.

Inoshanda zvakadii-muviri-ballet yekudzora uremu?

Kutanga uye pamberi pezvese, kurovedza muviri nemuviri ballet kunogona kubatsira iwe kuunza tsandanyama mutoni, kubvisa sagging, shanda munzvimbo dzinonetsa. Kana iwe uchida kudzikira zvakanyanya uye kubvisa mafuta akawandisa, saka zvidzidzo zve ballet haisi iyo nzira inoshanda kwazvo yekuita izvi. Zvekudzikira uremu mhedzisiro mhedzisiro iwe yaunogona kuwana, semuenzaniso, HIIT-kudzidziswa, uye cardio Barre inobatsira kwazvo kuvandudza mhando yemuviri.

Mukuwedzera, kuora kurasikirwa mhedzisiro kunoenderana zvakanyanya nekudzidziswa. Sezvaunoziva, murairidzi wega wega anopa chiratidzo chake chemuviri ballet, saka zvirongwa zvinogona kusiyana mukukura, kuomarara uye padanho rekutsva kwemafuta. Naizvozvo, kupa chaiwo hunhu maererano nemutoro kubva mumuviri ballet hazvigoneke.

Izvo zvakakosha kuti urangarire kuti kudzikisa huremu iwe unotanga kuda kudya chaiko. Kana iwe ukaisa miganho inonzwisisika muchikafu, unodzikira uremu, kunyangwe uchingoita ballet yemuviri. Kuti uwane mhedzisiro inokurumidza, zvinokurudzirwa kuita ballet Workout 3-4 nguva pasvondo kubva pamaminitsi makumi mashanu kusvika paawa.

Cardio Barre yekudzidzira pamba

Kuita muviri-ballet uye kumba. Panzvimbo yebhenji shandisa chigaro, tafura, windowsill, kana madziro emadziro. Iwe unogona zvakare kutenga choreographic muchina wekushandisa pamba: madziro kana pasi. Izvo zvinodikanwa kuti uite pamberi pegirazi kuti utarise kunyatsoitwa kwezviitwa.

Dzidzira 1

Dzidzira 2

Dzidzira 3

Dzidzira 4

Dzidzira 5

Dzidzira 6

Dzidzira 7

Dzidzira 8

Dzidzira 9

Dzidzira 10

Zvezvipo ndinokutendai youtube chiteshi SummerGirl Fitness.

Cardio Barre: 6 mavhidhiyo ekudzidzira pamba

Vazhinji vanobudirira vhidhiyo-pane-muviri ballet inogona kuwanikwa pane youtube. Tinokupa iwe yepamusoro-6 mhando yekudzidziswa kubva kuvarairidzi vakasiyana vese muchiRussia uye neChirungu:

Onawo:

VIDEO kubva kuSummerGirl Fitness: barnie Workout
Mavhidhiyo ane Tracy mallet (kusanganisira ballet yemuviri)