Mary Helen Bowers: ongororo yehurongwa Ballet Yakanaka + ongororo pane yekushanda

Mary Helen Bowers nyanzvi ballerina, mukurumbira wekusimba guru uye muvambi wehunyanzvi hwekudzidzisa maBallet Akanaka. Zvirongwa zvaro zvinotungamirwa kwete chete pakukwana kwechimiro, asi zvakare nekuvandudza mamiriro, kukura kwenyasha, kugadzira inoshanduka muviri wepurasitiki.

Workout Mary Helen Bowers mamirioni achishandira zvikonzero zvakawanda. Kutanga, iwo akadzika maitiro uye haana kukanganisa kunokanganisa majoini. Kechipiri, ivo vanowanikwa kune ese mapoka evanodzidziswa kubva kune vanotanga kusvika padanho repamberi. Chechitatu, kuburikidza nechirongwa ichi naMary Helen Bowers iwe unozokwanisa kugadzira mhasuru refu uye mutete wemuviri weballerina Chechina, iwe unozokwanisa kugadzira mapurasitiki, nyasha uye kuchinjika izvo zvakakosha kwazvo kuvasikana vazhinji.

Isu tinopa iwe kutarisisa iwe nyaya yekusikwa kweakateedzana ezvirongwa kubva kuna Mary Helen Bowers Ballet Akanaka, kuongororwa kweakakurumbira mashandiro uye nemhinduro huru pamusoro pezvidzidzo zvevhidhiyo naMary Helen kubva kune watinyorera Christine.

Nezve Mary Helen Bowers

Mary Helen Bowers (akazvarwa muna 1979) ndeimwe yevanonyanya kutsvaga varairidzi muUnited States. Kufanana nevazhinji ballerinas, iye akadzidza hunyanzvi kubva paudiki, uye atove nemakore gumi nemaviri akaziva kuti aida kubatanidza hupenyu hwake nehunyanzvi ballet. Mumakore gumi nemashanu, Mary Helen akatama kubva mudunhu kuenda kuNew York, kwaakazove mudzidzi weiyo repamusoro Chikoro cheAmerican ballet muManhattan. Kwapera gore, iye akakokwa kubatana ballet muNew York. Mary Helen akaita mu ballet kwemakore gumi, asi nekuda kwekukuvara akamanikidzwa kupedza basa rake.

Mushure mekupedza basa semutambi we ballet, Mary Helen Bowers akaenderera mberi nedzidzo yake uye akagamuchira dhigirii reyadhi degree muChirungu mabhuku kuColumbia University kuNew York. Kusiya chiitiko uye nekurovedza muviri kwemazuva ese, Mary Helen akatanga kuwedzera uremu uye zvishoma nezvishoma kurasikirwa chimiro. Shanduko dzakadai dzakaitika ballerina haadi uye akafunga kutangazve kudzidziswa kumba. Kutanga kudzidzira vega, Mary Helen akaziva kuti aida kukudziridza yako wega hutano hwehunyanzvi hwekudzora uremu.

Mary Helen ane mukurumbira akazova mushure mekushanda naNatalie Portman mukugadzirira firimu "Nhema Swan". Kutenda nebasa iri, Natalie akahwina mubairo weOscar uye murairidzi wake - kubudirira uye kukosha kwenyanzvi dzeHollywood. Kuna Mary Helen vaisanganisira vakakurumbira saZooey Deschanel, Liv Tyler, Kirsten dunst, Miranda Kerr uye mazhinji mamodheru eVictoria Chakavanzika. Uye zvakare, zviuru zvevakadzi kutenderera pasirese vanova vateveri veiyo Ballet Yakanaka kurovedzwa.

Mary Helen Bowers akaroora gweta Paul Dance, ivo vane vanasikana vaviri. Kunyangwe kumirira vana ballerina havana kusiya kugara vachirovedza muviri uyezve vakagadzira yakasarudzika zvirongwa zvekusimba kwevakadzi vane nhumbu. Kuita kwakadai uye kuda kugwinya kunogona kungoitira shanje!

O Ballet Akanaka

Paunogadzira nzira Ballet Akanaka Mary Helen Bowers akavimba neruzivo rwavo. Iyo yakavakirwa pazvinhu zvitatu zvikuru zvebharlet: runako rwemuviri, simba uye nyasha. Ballet yake yekurovedza muviri, sanganisa michina kubva kumitambo, yechinyakare ballet uye kutambanudza, nekuda kwekuti iwe unozogona kuvaka mutete uye toni muviri nemarefu akanaka tsandanyama. Mary Helen aburitsa maDVD akati wandei nekushanda, uye kunyangwe mabhuku anotsanangura maitiro avo.

Pakutanga kuona, iyo Ballet Yakanaka kurovedza muviri ingaite senge iri nyoro uye isingashande. Asi hazvina kunaka. Workout Mary Helen inogona kutsanangurwa se “Zvinonetesa”: haufeme zvine simba ndokudira ponvhoriyamu iripo yemakirasi ese, asi iwe unozonzwa ese mhasuru yemuviri wako.

Kudzokorora kwekurovedza muviri pasina chero huremu hunowedzera kunoita kuti mhasuru dzako dzitaure uye kubatsira kubvisa nzvimbo dzine dambudziko, kunatsiridza nyasha uye mamiriro. Mune ino Workout, Ballet Akanaka (zvakasiyana, semuenzaniso, kubva kumatekiniki akadaro akasimba eiyo HIIT, crossfit, uye plyometrics) usanete uye usaparadze muviri wako. Uye zvakare, ballet kugwinya kuri njodzi shoma yekukuvara, kunyanya yekudzidzira kumba. Kudzidzira naMary Helen unenge uchinge uchishanda pamusoro pemhasuru uye nekusimbisa mapfupa emapfupa nenzira yakachengeteka.

“Nzvimbo zhinji dzekusimba dzine hukasha uye dzinovimba nekukurumidza kupomba mhasuru, asi ini ndaida kugadzira chirongwa chingaite chimiro mamwe echikadzi uye akanaka uye panguva imwechete kukudziridza simba remuviri uye kushanduka. Mushure mekupedza basa rake reunyanzvi, pandakatanga kushanda, ndakagara ndichizvibata pane zvekuti ndichagadzirisa maekisesaizi kuti huwandu husazowedzere. Ndiri kufara kuti naBallet Makanaka ndakakwanisa kuwana nzvimbo yakafanana pakati penyika yekutamba kwehunyanzvi, hutano uye kugwinya ”, anodaro Mary Helen Bowers.

Kuti ukwane Ballet Yakanaka kurovedza muviri? Chaizvoizvo munhu wese, zvisinei nezera uye nhanho yekudzidziswa. Iwe haufanire kuve ballet kana kunyangwe chiitiko chemuviri. Zvese zvaunoda chishuwo chekushandura muviri wako. Pakutanga zvinogona kuve zvakaoma kudzokorora mafambiro acho zvakare ane hunyanzvi uye anoyevedza sezvazvinoitika Mary Helen (mushure mezvose, aive nyanzvi ballerina kwemakore mazhinji), asi iri kuvandudzwa zvishoma nezvishoma.

Kune makirasi pane Ballet Makanaka mapurogiramu haudi mimwe michina uye hunyanzvi hwemitambo kana yekutamba. Mary Helen Bowers anopa zano rekuita kanenge maawa matatu pasvondo kuitira kuti uone mhedzisiro yaunoda, inoti:

• chimiro chakanaka,
• muviri une toni yakasimba ine mhasuru refu
• iyo plastiki uye runako rweballerina,
• chimiro chakamira,
• kuchinjika kwemajoini
• kutambanudza kwakanaka uye kushanduka.

Nekudaro, zvinofanirwa kucherechedzwa kuti kuita zvirongwa zvakadaro seBallet Yakanaka, usavimba nemhedzisiro inokurumidza. Uku kurovedza ndekwe mhando, asi zvishoma nezvishoma shanduko yemuviri. Semuenzaniso, simba uye kudzidziswa kwecardio kunokupa iwe nekukurumidza uye nekukasira mhedzisiro. Zvakanakira, kuti ive yakaenzana uye yakakwana kuvandudza kwechimiro chemuviri, kudzidzira mhando dzakasiyana dzehutano.

Workout Mary Helen Bowers

Mary Helen Bowers akaburitsa akati wandei maDVD anoshanda, ayo zviri nyore kuita pamba. Ballet Akanaka mavhidhiyo ese maminetsi makumi matanhatu pakureba. Hauzodi zvekuwedzera zvekushandisa, ingori Mat. Kudzidzira '' yakaderera kukanganisa, saka inokodzera kunyangwe kune avo vasina kukurudzirwa makirasi akaomarara nekuda kwematambudziko nemajoini.

1. Yese Muviri Workout

Ichi chirongwa chakakwana kwea kutanga, iwe unogona kutanga kusangana naMary Helen Bowers. Kurovedza kwakazara pasi uye kwakakamurwa kuita akati wandei zvikamu:

• Exercises for magaro uye kumashure kwehudyu (13 maminetsi)
• Exercises yemudumbu mhasuru (6 maminetsi)
• Kudzidzira kwemahudyu emukati (6 maminetsi)
• Kudzidzira kwechidya chekunze (maminitsi gumi)
• Kudzidzira kwemaoko, mapfudzi uye chifuva (maminetsi gumi)
• Ballet squats (3 maminetsi)

2. Kuputika kweMuviri

Chirongwa chakaomarara, asi chakaringana pamatanho ese ehunyanzvi: kubva kune vanotanga kuenda kumberi. Iwe unozoita maekisesaizi munzvimbo dzese dzinonetsa, kwakawanda kwekudzidzira kunoitika pasi.

• Kudzidzira kwemaoko nemapfudzi (maminetsi gumi nemaviri)
• Kudzidzira kumashure uye mudumbu (maminetsi gumi nemashanu)
• Exercises yemagaro nemakumbo (30 maminetsi)

3. Sculpt & Pisa Cardio Blast

Chirongwa ichi chinosanganisira maviri ekudzidzisa zvikamu zve 2 maminetsi:

• Yese Muviri Simba & Cardio (cardio yakaderera kukanganisa uye toning kurovedza kunoitwa kubva pakamira chinzvimbo)
• Yese Muviri Toning (toning zviitwa zvinoitwa pasi)

4. Swan Arms Cardio

Izvo zvakaderera zvine chekuita cardio Workout isina kusvetuka kubva kuna Mary Helen Bowers.

Ongororo yeSwan Arms Cardio kubva kune watinyorera Christine:

5. Cardio Mafuta Kusvirwa

's low impact cardio Workout iyo inosanganisira ballet kusvetuka. Inosanganisira akati wandei mafuta-anopisa zvikamu:

• Core Workout (11 maminetsi)
• Wepamusoro Muviri (16 maminetsi)
• Muviri wezasi (13 maminetsi)
• Yese Muviri Workout (11 maminetsi)

6. Backstage Workout

Kurovedza Workout Backstage inopfuura izere pasi. Iwe unoshanda pane ese matambudziko nzvimbo: dumbu, musana, magaro, makumbo, maoko, mapfudzi, chifuva. Zvinoenderana nechirongwa ichi chakakamurwa muzvikamu zvinoverengeka:

• Arabesque Extensions (yemagaro, makumbo uye dumbu)
• Ballerina Arms (ruoko)
• Ballerina Makumbo (emakumbo)
• Abs neCore Twist (dumbu kuhukura)
• Ballerina Makumbo - Mukati Mahudyu (yepakati chidya)
• Yakamhara Bridge - Makumbo, Garo & Core (yemakumbo)
• Yakawedzerwa Kutambanudza (kutambanudza)

Pfungwa pamusoro peiyo Backstage Workout kubva kune watinyorera Christine:

Workout naMary Helen Bours inogona zvakare kuwanikwa pamhepo pawebhusaiti yake: https://www.balletbeautiful.com/ Kunyorera kwemwedzi mumwe kunodhura makumi mana emadhora.

Kuongorora kwekudzidzira Mary Helen Bowers

Wedu anotinyorera Christina akagovana nesu ongororo yezvirongwa zveBallet Makanaka, uye isu tinotenda zvikuru! Kuongorora kubata ndicho chinhu chakakosha kwazvo pane yedu saiti, saka isu tinogara tichionga kwazvo vaverengi vedu nerubatsiro rwakakura kudaro mukusimudzira chirongwa♥ Goverana newe inobatsira zvikuru, inonakidza uye inodzidzisa mhinduro kubva kuna Christina, mushure mekuverenga izvo iwe ungangoda kuyedza kuita Workout Mary Helen Bowers nhasi.

"Mukambani yaMary Helen Bowers ndanga ndichiita kweinopfuura gore, uye imwe iri nezve chimwe chinhu chinodaro. Kunyanya muBallet Makanaka, ndakakwezva nedzidziso yekusiyana. Pari zvino hurongwa hwangu hwezviitiko zvinotevera: svondo rekutanga - zvishanu kurovedzwa munzvimbo yakamira, vhiki repiri - zvishanu kudzidzira paMat. Kana iwe uchida zvakasiyana, iwe unogona kungo shandura zvikamu mumavhiki akasiyana. Asi ndakauya kune ino system, ini, hongu, kwete nekukasira.

Rudo rwangu kuna Mary Helen rwakatanga neMuviri Blast. Kubva Yese Muviri Workout, icho pachacho chimwe chinhu chakanaka, kunyanya kune vanotanga, ini ndanga ndakaodzwa mwoyo, sezvanga zvichitarisirwa kubva kune chimwe chinhu cheballerina chinotyisa uye chinonetesa. Isu tese tinoziva kuti ibasai rakaomarara rinopihwa kune vanotamba nekuda kwenyasha, kutonhora uye nyore kufamba.

Uye zvino ndakaona 2 yechikamu Muviri Blast nekusimbisa muviri wepasi. Se peya, zivisa kuti kurovedza muviri kwakawanda netsoka hakusi uye hakugone! Kunyangwe nenyaya yekuti gumbo rinodonha pano hausi huremu hwemuviri wese, asi ravo chete, zvikamu izvi zvekurovedza muviri zvinorova shit kubva chero angangoita daredevil! Kufanana nezvakawanda zvezviitwa zvinozivikanwa, asi bvuma, vhidhiyo inogara iine simba rakasimba rekurovedza muviri muhuwandu chaihwo uye nhanho pane zvipo kana mapikicha pane network.

Izvo zvakava kwandiri zvakatonyanya kuzarurirwa ndezvekuti chikamu chakakurumbira iSwan Arms iine DVD imwechete, Body Blast, iyo yakandiratidza kuti chirongwa ichi chingave chine runako uye chinoshanda. Pamusoro pezvo, kusiyana nemimwe mizhinji yekurovedza muviri asi izvi hazvirevi mhedzisiro yakaipa kune rangu risina hutano fudzi.

Kana iwo mutoro uchiratidzika kwauri kunge usina kukwana, unogona kuyedza imwe disc - Backstage Workout. Kana kunyangwe kubatanidza izvi zviviri zvekudzidzira kune zvaunofarira. Muchirongwa ichi mune zvikamu zviviri zvakasiyana zvakasiyana nezvimwe zvese zvinoratidzwa pane imwe DVD Ballet Beautifull. Chekutanga uye chakakosha ndechekuti, hongu, chikamu chinotangira chikamu chekudzidzira. Kwandiri pachangu waive muedzo wakakomba, nekuti ini ndaitenda kuti pfungwa yangu yekuyera yakanyatsopomba mushure meiyo cardio Workout naMary Helen. Sezvo zvisiri izvo! Pane iyo Mat, pane ese mana - ndipo paunodenha yako vestibular system!

Chikamu chechipiri chinonakidza chinotevera pakarepo mushure mezviitwa kumapepanhau. Iri gumbo rinosimuka kubva panzvimbo yakatwasuka. Pakutanga, kana mhando iyi yemutoro ichiri chitsva, zviitwa izvi zvakaoma. Muchokwadi, Mary Helen aive nekudzidzira kwakazvimiririra neakadai maekisesaizi uye mukomboni mavanogona kuwanikwa. Uye ese ari akanyatso shandwa kumashure chidya uye magaro. Wow!

Kana isu tichitaura nezve kudzidziswa kwecardio, saka zvakaoma kwazvo. ndinoda iyo Sculpt & Pisa Cardio Blastuye Swan Arms Cardio. Mune Zvakawanda, chakasarudzika chinodzidziswa cheBallet Beautifull munzvimbo yakamira ndechekuti haushande chero rimwe tsandanyama boka. Iwe unoshanda kubva kune vese wakabata zvese: tsoka, maoko uye muchisviniro, uye kuruka. Uyezve, pane basa rinogara riripo pakuvandudza kubatana, kumira uye kuenzanisa.

Kutaura chokwadi, kune aya maitiro enyasha mandiri anga asiri zvachose. Ndakanga ndisina kumira zvakanaka (Sawa, musana wangu usina simba!) uye ini ndaigara ndichiwira kumwe kuside. Workout naMary Helen yakazova kurudziro yangu kwete chete maererano nebasa rebasa, Ini ndakadzidza kusarira kumashure uye mapendekete akatwasuka. Ini handichazununguki kubva kune rumwe rutivi. Nezve chinhu chakakura kudai kubva pakuberekwa, seni, uku kufambira mberi kukuru.

Ndine chokwadi chekuti Ballet Yakanaka, ballet uye kumwe kudzidziswa kazhinji sarudzo kune avo chero pazera chero vanoda kugara vari muchimiro. Nekuti ino system inotipa sarudzo hombe. Tinogona kuunza chimiro chetsoka, kunyangwe nemabvi asina kusimba, kuzunza muchina pasina zvinotsamwisa uye kushanda pamaoko, kunyangwe kana Push-UPS tisina (zvakadaro) kupihwa. Uye ngatirege kukanganwa nezvezvakakosha zvinhu kune vanhu vezera ripi neripi uye murume, senge pfungwa yekudzikama, kutambanudza, uye chimiro chakakodzera. Ingopa mukana kuzviitwa izvi uye uzviise muchirongwa chayo. Ndine chokwadi chekuti hamuzozvidembi! ”

Uye isu zvakare tinotenda Christine nekuongorora kwakazara kwakadai nezvechirongwa cheBallet Makanaka uye mazano anoshanda anoenderana neruzivo rwake rwekudzidzisa naMary Helen Bowers♥

Vhidhiyo Ballet Yakanaka

Kuti uve neruzivo nezvenzira iyi, Ballet Akanaka, edza pfupi yekurovedza Mary Helen Bowers kwemaminetsi matatu kusvika mashanu enharaunda dzakasiyana dzematambudziko: maoko, dumbu, makumbo, magaro. Iwe unogona kusanganisa akawanda mavhidhiyo uye uwane chirongwa chakazara chemuviri wese. Asi iwe unogona zvakare kushandisa aya mapfupi mavhidhiyo seMuwedzera kune yavo yekutanga kudzidziswa.

1. Ballet Yakanaka: Wedzera Mahwenga Emukati

2. Ballet Yakanaka: Toni uye simudza yako derrière

3. Ballet Yakanaka: Ita maoko ako

4. Ballet Akanaka: Cardio

5. Ballet Yakanaka: Sculpt uye shrink yako

6. Ballet Yakanaka: Kusununguka Pamuviri

Onawo: Workout Tone It Up: nhoroondo, kuongorora uye maonero kubva kuvaverengi vedu, Barbara!