cardio Barre: fa'idodi, fasali, tasiri don asarar nauyi, motsa jiki da bidiyo.

Rawan jiki rawa ne na motsa jiki bisa ga motsa jiki daga rawa na gargajiya, rawa, yoga da Pilates kuma ya dace da yawancin mutane. Amfani da horon ballet za ku mai da siririn jikinku, haɓaka sassauƙa, inganta matsayi, sami filastik da alheri.

A kowane lokaci, rawa da rawa irin ta gargajiya sun shahara sosai. Yarinya tun tana ƙaramar mafarki ta zama yar rawa da yin wasa a babban mataki. A yau akwai babbar dama don zama mataki ɗaya kusa da duniyar rawa. Cardio Barre ya zama sanannen shugabanci game da wasanni kwanan nan, kodayake farkon fitowarsa a kulab ɗin motsa jiki ana yin bikin a tsakiyar shekarun 90s.

Bayani mai amfani game da rawa-jiki

Cardio Barre da rawa - manyan bambance-bambance ne guda biyu. Tushen rawa-rawa rawa ce mai nauyin nauyi daga rawa da rawa na gargajiya, wanda ke haɓaka fasahar daga Pilates da yoga. Wannan sigar dacewa ce ta dacewa wacce ta dace da yawancin masu tsunduma. “Adadin rawa” ba kasafai ake bayar da shi ta yanayi akan shi ya zama dole ayi aiki tuƙuru da hankali don aiki. Hanya ce ta gargajiya tana inganta matsayi kuma yana sa fasalin ya zama na mata da laushi.

Bisa horo ballet jiki zo daga motsi daban-daban daga rawa irin ta gargajiya kamar PA, demi-plie, Grand-plie, sakewa, Batman. Amma kada ku ji tsoro, ana daidaita darussan, don haka ba zai haifar da matsaloli ba har ma daga mutanen ballet. Tsarin da aka gabatar na motsi yana ba da gudummawa ga ci gaban ikon sarrafa jikinku, don haka jiki da kansa ya zama kyakkyawa, mai ƙyalƙyali da filastik.

Tabbas, kowane mai koyarwa a cikin ɗakunan karatun ballet na jiki yadda suka ga dama. Amma, a matsayin mai mulkin, daidaitaccen horo ya haɗa da waɗannan ɓangarorin:

• Dumi-dumi, atisayen hadin gwiwa
• Ayyukan motsa jiki na motsa jiki
• Motsa jiki a cikin tsayayyen matsayi ba tare da tallafi ba
• Ayyukan yau da kullun daga Pilates
• Mikewa, tayi

Wannan saitin motsa jiki yana matse tsokoki a cikin jikinku, yana inganta ƙoshin lafiya na jiki, yana da siririyar siffa da nauyi. Amma cardio Barre ba kawai yana da amfani don asarar nauyi ba. Competwararren ƙafa na ƙafafu, fitowar ƙwanƙwan ƙwanƙwasa, matsayi mai kyau, matsayi mai kyau, haɓaka ƙwarewar filastik, sassauƙa na kashin baya - duk wannan za ku karɓa sakamakon horon motsa jiki na motsa jiki.

Fa'idodi 10 na rawa ballet

Mene ne fa'idar rawa-ta jiki kuma me yasa yanayin haɓaka yake da karɓar fitowar duniya gaba ɗaya?

1. Motsa jiki dangane da wasan ballet yana aiki akan tsokoki na ƙafafu, yana mai da su da fasali da kyau. Musamman mai tasiri cikin aiki akan breeches da kunnuwa akan kwatangwalo. Hatta kafafu marasa kyau sakamakon darussan darussan ballet sun zama silhouette ta zamani.
2. Ba ƙananan amfani da motsa jiki bale don ƙarfafa jiki da hannaye. A lokacin darasi, kuna himma cikin aikin hannu da murhunan murji, don haka matse ciki da inganta siffofin hannaye da kafadu.
3. Yayin karatun ballet na jiki zaku ja sock, don haka tilasta tsokoki su miƙa tsayi, ba ko'ina ba. Tsokokin kafa ba za su kara fadi ba, saboda haka ba kwa bukatar damuwa game da “juyawa” kwatangwalo a matsayin 'yan wasa.
4. Aikin bodi-ballet yana inganta matsayinku, yana daidaita kashin baya da haɓaka baka da sauƙaƙe ƙafafun kafa.
5. Kuna koyon sarrafa jikinku, sanya shi kyakkyawa da motsi, da aiki akan alheri da filastik na motsi.
6. Irin wannan shirin ballet yana haɓaka yanayin lafiyar jiki gabaɗaya. Idan kuna tunanin cewa asarar nauyi bata dace da hankalin ku ba, kuna kuskure. Aiwatar da abubuwa daban-daban da Batman za a tilasta su ƙona tsoka, har ma ga ɗalibin da ya ƙware.
7. Kwallan jiki na iya taimaka maka haɓaka haɓaka da haɓaka haɓakar jiki a cikin tsokoki, haɗin gwiwa da jijiyoyi. Hakanan zakuyi aiki akan buɗe ɗakunan kwatangwalo, wanda ke da amfani musamman wajen rigakafin cututtukan tsarin genitourinary.
8. Azuzuwan yau da kullun na rawa rawa suna haɓaka daidaituwa da ma'anar daidaito.
9. Lowaramar tasirin rawa ta Ballet yana da mummunan tasiri da rauni a kan tsokoki, jijiyoyi da haɗin gwiwa.
10. Ballet na jiki yana motsa gabobin ciki, yana motsa yanayin jini, haɓakawa da ƙarfafa haɗin gwiwa kuma yana sabunta jikin.

Motsa jiki rawa

Ana iya jin daɗin ballet ta jiki a kowane zamani ba tare da ƙuntatawa ba. Kuma wannan nau'in dacewa ya dace har ma da mutanen da ba su da ilimi waɗanda ke nesa da wasanni, rawa, musamman rawa. Jirgin wasan motsa jiki mai taushi ne ga gabobin, don haka ya dace musamman ga waɗanda ke guje wa ɗaukar nauyi mai girma.

Takamaiman takamaiman motsa jiki don rawa rawa ba. Amma ba a ba da shawarar azuzuwan don mutanen da ke fama da ciwon zuciya, veins ko mai tsanani, da tsananta cututtukan mahaɗa.

Jirgin motsa jiki na motsa jiki zai yi kira ga waɗanda:

• son cimma siririn jiki, babu tsokar da aka dasa;
• so inganta haɓaka, sassauƙa da motsi na haɗin gwiwa;
• wanda yake so ya inganta matsayinsa;
• wanda yake son yin aiki akan alheri da filastik.
• waɗanda ke neman ƙwarewar aiki mai inganci don haɓaka horo na jiki;
• baya son ko baya iya yin vysokogornyy ko nauyin nauyi.

Kayan aiki na motsa jiki

1. Lokaci na farko ba da hankali na musamman ga dabarun yin atisayen, bi yanayin da jiki. Idan ya cancanta, zai fi kyau a rage saurin motsa jiki, honing dabarun da suka dace. Ingancin ballet na jiki koyaushe yana da mahimmanci fiye da yawa.
2. Duk cikin motsa jikinku ya kamata ya kasance cikin yanayi mai kyau: an saukar da kafadu, an daidaita wuya, Nono, an matse ciki, an dafa gindi. Oƙarin daidaita jikin, ba don ɗaga ƙugu sama sama ba kuma ya ɗaga kafaɗun zuwa kunnuwa. Koyaushe ja saman sama, zai taimaka mai kyau.
3. Yayin motsa jiki tare da inji baya buƙatar durƙushewa kuma yana da wuyar dogaro da shi: taɓa ɗan taɓa kaɗan don kiyaye daidaituwarsa. Kulawa koyaushe zai taimaka maka don kasancewa mai kyau, haɗa cikin aikin duk tsokoki kuma mafi dacewa aiwatar da aikin.
4. Wasan rawa na motsa jiki na iya faruwa ba kawai asarar nauyi ba, har ma tare da ƙarin kayan aiki: ƙwallan roba, dumbbells masu haske (galibi don yin aiki da hannu da kafaɗu), ƙwallon motsa jiki, makada mai na roba. Wannan ya haɗa da ƙarin ƙungiyoyin tsoka kuma yana ba ku damar motsa jiki har ma da amfani.

Me za a sa wa azuzuwan ballet na jiki?

Abubuwan buƙatu na musamman a cikin tufafi don azuzuwan ƙungiyar rawa, a'a. Don ingantattun fasahohi, zai zama da sauƙi don zaɓar samfuran saƙa na jiki, kamar leggings da t-shirt. Wannan zai taimaka wa mai koyarwar don ganin idan kayi aikin motsa jiki daidai.

A cikin zaɓin takalma kuma babu tsauraran buƙatu. Kuna iya yin ƙafafun ƙafa ko a cikin safa, amma kuna iya sayan takalma na musamman: Takalma na Pointe, Slippers na ballet ko takalma masu haske. Yana da mahimmanci sosai cewa sutura da takalmi su zama masu daɗi da walwala.

Yaya tasirin rawar-rawa ta jiki don raunin nauyi?

Da farko dai, motsa jiki ta hanyar rawa na jiki zai iya taimaka maka kawo tsokoki cikin sautin, don kawar da sagging, aiki akan wuraren matsala. Idan kana son rage nauyi sosai da kuma kawar da kitse mai yawa, to darussan ballet ba hanya ce mafi inganci don cimma wannan ba. Don saurin sakamako mai nauyi zaka iya cimmawa, misali, HIIT-horo, da kuma cardio Barre sun fi dacewa don inganta ƙimar jiki.

Bugu da kari, sakamakon asarar nauyi sun dogara sosai akan horon. Kamar yadda kuka sani, kowane mai horarwa yana ba da nasa hangen nishaɗin na rawa, don haka shirye-shirye na iya bambanta da ƙarfi, da rikitarwa da matakin ƙona mai. Sabili da haka, ba da tabbatattun halaye dangane da ɗaukar nauyi daga rawa jiki har yanzu ba zai yiwu ba.

Yana da mahimmanci a tuna cewa don rasa nauyi yana buƙatar fara cin daidai. Idan kun sanya iyakoki masu dacewa a cikin abinci, zaku rasa nauyi, koda yin rawa-jiki kawai. Don samun sakamako mai sauri, ana ba da shawarar yin wasan motsa jiki na ballet sau 3-4 a mako daga minti 45 zuwa awa ɗaya.

Cardio Barre don yin atisaye a gida

Don yin rawa-rawa da gida. Maimakon benci amfani da kujera, tebur, windowsill, ko sandunan bango. Hakanan zaka iya siyan inji mai kwalliya don amfanin gida: bango ko bene. Yana da kyawawa a yi a gaban madubi don saka idanu daidai aiwatar da darussan.

Darasi 1

Darasi 2

Darasi 3

Darasi 4

Darasi 5

Darasi 6

Darasi 7

Darasi 8

Darasi 9

Darasi 10

Don kyaututtuka na gode muku tashar youtube ta SummerGirl Fitness.

Cardio Barre: Bidiyo 6 don yin atisaye a gida

Za a iya samun tasirin ballet-da-jiki mai tasiri akan youtube. Muna ba ku darajar darajar-6 na horo daga malamai daban-daban duka cikin Rasha da Ingilishi:

Dubi kuma:

• Bidiyo daga Gwararren Gwararriyar SummerG: motsa jiki na barnie
• Bidiyo da Tracy mallet (gami da rawa)

1. Cardio Barre: motsa jiki don duka jiki (minti 30)

2. Motar wasan rawa a jikin Barre (mintina 15)

3. Jikin Jiki don cikakkun kafafu da gindi (minti 20)

Duba kuma a cikin wannan jerin: motsa jiki 14 don gwatso da cinyoyi daga Linda Wooldridge.

4. Jikin Jiki “Super kafafu” (minti 50)

5. Jikin Jiki don cikakkun kafafu da gindi (9 min)

6. Jikin Jiki don masu farawa (Mintuna 8)

Mafarkin ku na ballet adadi na iya zama gaskiya. Yanzu kowa na iya yin rawa, ba tare da la'akari da shekaru da iyawa ba. Azuzuwan yau da kullun na rawa zasu taimaka muku samun madaidaiciyar madaidaiciya, siririyar jiki, kyawawan tsokoki na ƙafafu da faɗaɗawa sosai.

Karanta kuma sauran labaranmu game da aiki akan wuraren matsala:

• Manyan darussan 30 don cinya na ciki + shirye shiryen darasi da aka shirya
• Manyan ayyuka 50 mafi inganci don ƙafa a gida
• Yadda za a rage kugu da cire bangarorin: fasali, tukwici, motsa jiki

Don motsa jiki na rashin tasirin motsa jiki