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Mary Helen Bowers ƙwararriyar 'yar rawa, shahararren malamin motsa jiki da wanda ya kafa dabarun horo na Ballet Beautiful. Shirye-shiryenta ba ana tsara su ne kawai kan kammala na adadi ba, har ma da inganta yanayin, ci gaba na alheri, ƙirƙirar jikin roba mai sassauƙa.
Motsa jiki Mary Helen Bowers miliyoyin masu aiki don dalilai da yawa. Na farko, suna da ƙananan tasiri kuma basu da tasiri mai lalacewa akan ɗakunan. Abu na biyu, ana samun su ga duk nau'ikan waɗanda ake horarwa tun daga masu farawa zuwa matakin ci gaba. Abu na uku, ta hanyar shirin tare da Mary Helen Bowers zaku iya ƙirƙirar dogayen tsokoki da kumbura jiki na mai rawa. Na huɗu, zaku sami damar haɓaka robobi, alheri da sassauci waɗanda ke da mahimmanci ga 'yan mata da yawa.
Muna ba ku hankali labarin ƙirƙirar jerin shirye-shirye daga Mary Helen Bowers Ballet Beautiful, bita game da shahararrun motsa jiki da babban ra'ayi game da darussan bidiyo tare da Mary Helen daga mai biyan kuɗinmu Christine.
Game da Mary Helen Bowers
Maryamu Helen Bowers (an haifeshi 1979) yana daya daga cikin masu horarwa da ake nema a Amurka. Kamar yawancin masu rawa, ta koyi wannan fasaha ne tun daga ƙuruciya, kuma tuni yana ɗan shekara 12 ya fahimci cewa yana son haɗa rayuwarsa da ƙwararren ballet. A cikin shekaru goma sha biyar, Mary Helen ta ƙaura daga lardin zuwa New York, inda ya zama ɗalibin sanannen Makarantar rawa ta Amurka a Manhattan. Bayan shekara guda aka gayyace ta ta shiga rawa a New York. Maryamu Helen ya yi rawa a cikin rawa har tsawon shekaru 10, amma saboda rauni aka tilasta shi ya gama aikinsa.
Bayan kammala aikinta a matsayin 'yar rawa ta rawa Mary Helen Bowers ta ci gaba da karatunta kuma ta sami digiri na farko a fannin zane-zane a adabin Turanci a Jami'ar Columbia a New York. Barin wurin da motsa jiki na yau da kullun, Mary Helen ta fara samun nauyi kuma sannu a hankali tana ɓatar da sifa. Irin waɗannan canje-canje sun faru ballerina baya so kuma ta yanke shawara don ci gaba da horo a gida. Da fara motsa jiki da kansu, Mary Helen ta fahimci cewa tana so ta haɓaka ƙwarewar ƙwarewar ku don rage nauyi.
Gaskiya shahararriyar Mary Helen ta zama bayan ta yi aiki tare da Natalie Portman a cikin shirin fim "Black Swan". Godiya ga wannan rawar, Natalie ta sami lambar yabo ta Oscar da mai horar da ita - nasara da dacewar taurarin Hollywood. Zuwa ga Mary Helen ta hada da mashahuran mutane kamar Zooey Deschanel, Liv Tyler, Kirsten dunst, Miranda Kerr da wasu samfuran Sirrin Victoria. Kari kan haka, dubban mata a duk duniya sun zama mabiyan Ballet Beautiful workouts.
Mary Helen Bowers ta auri lauyan Paul Dance, su da 'ya'ya mata biyu. Ko da jiran yara ballerina bai bar motsa jiki ba na yau da kullun kuma haka ma ya haɓaka shirye-shiryen lafiyar lafiya na musamman ga mata masu juna biyu. Irin wannan ƙwarewar da son dacewa kawai iya kishi!
Ya Ballet Kyau
Lokacin da kuka ƙirƙiri wata hanya Ballet Beautiful Mary Helen Bowers sun dogara da ƙwarewar su. Ya dogara da manyan abubuwa uku na rawa; kyan jiki, karfi da kuma alheri. Aikinta na rawa, hada kayan aiki daga wasannin motsa jiki, rawa irin ta gargajiya da kuma shimfidawa, godiya ga wacce zaku sami damar gina siriri da tsawan jiki tare da dogayen tsokoki masu kyau. Mary Helen ta fito da faya-fayen DVD da yawa tare da motsa jiki, har ma da littattafan da ke bayanin hanyoyin su.
Da farko kallo, Wasan motsa jiki na Ballet na iya zama mai sauƙi da rashin amfani. Amma ba daidai bane. Za a iya kwatanta aikin motsa jiki Mary Helen da “Mai gajiya”: ba ku numfasawa da ƙarfi ku zuba pononara girma ga dukkan azuzuwan, amma za ku ji duk ƙwayoyin jikinku.
Maimaita motsa jiki ba tare da ƙarin nauyin nauyi ba zai haifar da tsokoki don yin sauti kuma zai taimaka wajen kawar da yankuna masu matsala, haɓaka haɓaka da matsayi. A cikin wannan motsa jiki, Ballet Beautiful (sabanin, alal misali, daga irin waɗannan shahararrun fasahohin ƙwarewar kamar HIIT, gicciye, da ilimin ilimin kimiyya) kar kasala kuma karka lalata jikinka. Bugu da kari, dacewar ballet ne ƙananan haɗarin rauni, musamman don motsa jiki na gida. Horarwa tare da Mary Helen zakuyi aiki akan tsokoki da ƙarfafa ƙashin ƙashi a cikin mafi amincin hanya.
“Yankunan da yawa na motsa jiki suna da ƙarfi da kuma dogaro da saurin tsoka, amma na so in ƙirƙiri wani shiri wanda zai yi daidai karin mata da ladabi kuma a lokaci guda haɓaka ƙarfin jiki da sassauci. Bayan kammala aikinsa na sana'a, lokacin da na fara aiki, sai kawai na tsinci kaina a kan gaskiyar cewa zan gyara atisayen don kada adadi ya cika yawa. Na yi farin ciki cewa da kyau ballet kyau na sami damar samun daidaituwa tsakanin duniyar rawa ta ƙwararru, lafiya da ƙoshin lafiya ”, In ji Mary Helen Bowers.
Don dacewa da Ballet Beautiful motsa jiki? Babu shakka kowa, ba tare da la'akari da shekaru da matakin horo ba. Ba kwa buƙatar zama rawa ko ma kwarewar motsa jiki. Duk abin da kuke buƙata shine sha'awar canza jikin ku. Da farko yana iya zama da wuya a maimaita abubuwan motsawar su ma masu kyau ne da kuma kyau kamar yadda ya zama Mary Helen (bayan haka, ta kasance kwararriyar yar rawa ce shekaru da yawa), amma a hankali ana samun ci gaba.
Don darasi akan shirye-shiryen Ballet Beautiful basa buƙatar ƙarin kayan aiki da wasanni na musamman ko dabarun rawa. Mary Helen Bowers ta ba da shawarar yin aƙalla awanni uku a mako a tsari don ganin sakamakon da ake so, wato:
- adadi mai kyau,
- jiki mai ƙarfi mai ɗauke da tsokoki
- filastik da falalar yar rawa,
- Matsayi mai kyau,
- sassauci na gidajen abinci
- kyakkyawan shimfiɗawa da sassauci.
Koyaya, ya kamata a san cewa yin irin waɗannan shirye-shiryen kamar Ballet Beautiful, kada ku dogara da sakamako mai sauri. Wannan aikin motsa jiki don inganci ne, amma canzawar jiki a hankali. Misali, iko da horo na zuciya zasu ba ka sakamako mafi sauri da kuma sananne. Tabbas, don daidaitaccen ingantaccen yanayin sihiri, don aiwatar da nau'ikan dacewa daban-daban.
Motsa jiki Mary Helen Bowers
Mary Helen Bowers ta fito da wasannin motsa jiki na DVD da yawa, wanda ya dace ayi a gida. Balet Kyawawan dukkanin bidiyo tsawan minti 60. Ba kwa buƙatar ƙarin kayan aiki, Mat kawai. Aikin motsa jiki rashin tasiri, don haka ya dace har da waɗanda ba a ba da shawarar azuzuwan azuzuwan saboda matsaloli tare da haɗin gwiwa.
1. Jimlar Gyaran Jiki
Wannan shirin cikakke ne don sabon shiga, zaku iya fara hulɗa tare da Mary Helen Bowers. Horarwa gaba ɗaya tana ƙasa kuma an kasu kashi da yawa:
- Motsa jiki don gindi da bayan cinya (minti 13)
- Motsa jiki don jijiyoyin ciki (minti 6)
- Motsa jiki don cinyoyin cikin (minti 6)
- Motsa jiki don cinyar waje (minti 10)
- Motsa jiki don hannu, kafadu da kirji (minti 10)
- Rawan ballet (minti 3)
2. Fashewar jiki
Morearin tsari mai rikitarwa, amma kuma cikakke ga duk matakan ƙwarewa: daga masu farawa zuwa masu ci gaba. Kuna yin motsa jiki don duk yankuna masu matsala, yawancin horo ana faruwa a ƙasa.
- Motsa jiki don makamai da kafaɗu (minti 12)
- Motsa jiki don baya da ciki (mintina 15)
- Motsa jiki don gwatso da ƙafafu (minti 30)
3. Zane & Kone Bugun Cardio
Shirin ya haɗa da horo na 2 na tsawon minti 30:
- Starfin Bodyarfin Jiki & Cardio (ƙananan tasirin zuciya da motsa jiki da aka yi daga tsaye)
- Jimlar Toning na Jiki (ayyukan motsa jiki da aka yi a ƙasa)
4. Swan Arms Cardio
Wasan motsa jiki ne mara tasiri sosai ba tare da tsalle daga Mary Helen Bowers ba.
Binciken Swan Arms Cardio daga mai biyan kuɗinmu Christine:
5. Konewar Fatio
Rashin tasirin motsa jiki na motsa jiki wanda ya haɗa da tsalle-tsalle. Ya ƙunshi sassa masu ƙona kitse da yawa:
- Motsa jiki mai mahimmanci (minti 11)
- Jikin Sama (minti 16)
- Bodyananan Jiki (minti 13)
- Jimlar aikin Jiki (minti 11)
6. Motsa Jikin Baya
Koyarwar Motsa Jiki ya wuce sosai a ƙasa. Za ku yi aiki a kan dukkan wuraren matsalar: ciki, baya, gindi, ƙafafu, hannaye, kafaɗu, kirji. Dangane da wannan shirin an kasu kashi da yawa:
- Balaraben Larabawa (na gindi, kafafu da ciki)
- Ballerina Makamai (hannu)
- Leafafun Ballerina (na kafafu)
- Abs tare da Core Twist (haushi na ciki)
- Leafafun Ballerina - Cikin Cinya (na cinya na ciki)
- Bridge Staggered - kafafu, Butt & Core (don kafafu)
- Fadada mikawa (mikewa)
Ra'ayi game da Kasuwancin Backstage daga mai biyan kuɗinmu Christine:
Hakanan za'a iya samun aiki tare da Mary Helen Bours akan layi akan gidan yanar gizon ta: https://www.balletbeautiful.com/ Biyan kuɗi na wata ɗaya yana biyan 40 $.
Binciken wasan motsa jiki Mary Helen Bowers
Mawallafinmu Christina ya raba mana sake nazarin shirye-shiryen Ballet Beautiful, kuma muna godiya ƙwarai! Binciken da ake gudanarwa shine mafi kyawun abu akan rukunin yanar gizon mu, don haka koyaushe muna godiya sosai ga masu karatun mu saboda irin wannan babbar gudummawa ga cigaban aikin♥ Raba tare da kai bayani mai amfani, ban sha'awa da kuma bayanai daga Christina, bayan karanta cewa tabbas kuna son gwada motsa jiki Mary Helen Bowers a yau.
“A cikin kamfanin Mary Helen Bowers na yi fiye da shekara guda, kuma ɗaya game da wani abu ke nan. Ainihi a cikin Kyakkyawan letwallon ,wallon, yawancin horarwa sun ja hankalina. A halin yanzu tsarin ayyukana kamar haka: makon farko - motsa jiki 5 a tsaye, sati na biyu - 5 motsa jiki akan Mat. Idan kuna son bambance-bambancen, zaku iya canza zama a cikin makonni daban-daban. Amma na zo wannan tsarin, ni, ba shakka, ba nan da nan ba.
Myauna ta ga Mary Helen ta fara ne da Bugawar jiki. Tun Jimlar aikin Jiki, wanda shi kansa wani abu ne mai kyau, musamman ga masu farawa, na ɗan ɓata rai, kamar yadda ake tsammani daga yar rawa ta kasance wani abu mai matukar firgitarwa da gajiyarwa. Dukanmu mun san irin aikin da aka ba wa masu raye-raye don alherinsu, sanyin jikinsu da sauƙin motsi.
Kuma sai na ga 2 na kashi Fashewar jiki tare da girmamawa akan ƙananan jiki. A matsayin pear, ayyana cewa yawan motsa jiki a ƙafa ba kuma ba zai iya zama ba! Duk da cewa kafa ya fadi a nan ba nauyin dukkan jiki bane, amma nasu ne kawai, wadannan bangarorin motsa jiki sun doke abin da yake kusan komai! Kamar yawancin waɗannan darussan da aka sani, amma sun yarda, bidiyo koyaushe yana da kwarin gwiwa don motsa jiki cikin madaidaitan yawa da sauri maimakon gifs ko hotuna akan hanyar sadarwar.
Abin da ya zama mini wahayi mafi girma shi ne sanannen sashin shine Swan Arms da wannan DVD din, Blast Blast, wanda ya nuna min cewa shirin na iya zama mai kyau da tasiri. Bugu da kari, sabanin sauran motsa jiki amma wannan ba ya haifar da wani mummunan sakamako ga kafadata mai matukar lafiya.
Idan nauyin bai yi maka nauyi ba, za ka iya gwada wani faifan - Motsa jiki na baya. Ko ma don haɗa waɗannan motsa jiki guda biyu don ƙaunarku. A cikin wannan shirin akwai bangarori biyu da suka sha bamban da sauran duk waɗanda aka gabatar akan sauran DVD Ballet Beautifull. Abu na farko shine mafi mahimmanci, bangaren da aka fara karatun. A wurina kaina jarabawa ce mai tsanani, saboda na yi imani cewa hankalina na daidaito ya bugu sosai bayan aikin motsa jiki tare da Mary Helen. Kamar yadda ba haka bane! A kan Mat, a kowane huɗu - wannan shine inda kuka ƙalubalanci tsarinku mai kyau!
Sashi na biyu mai ban sha'awa ya biyo bayan motsa jiki a latsa. Wannan kafa yana tashi daga halin da ake ciki. Da farko, lokacin da irin wannan nauyin har yanzu sabon abu ne, wadannan darussan suna da wahala. A zahiri, Mary Helen tana da horo na zaman kanta tare da irin waɗannan atisayen da mahaɗin wanda za'a iya samun su. Kuma dukkansu suna aiki da kyau sosai cinya da duwawu. Kai!
Idan mukayi maganar horo na zuciya, to yana da wahala. Ina so fashewa da ƙone Cardio Blastda kuma Swan Arms Cardio. Gabaɗaya, fasalin keɓaɓɓen horo na Ballet Beautifull a tsaye shine cewa bakayi aiki da ƙungiyar tsoka ɗaya ba. Kuna aiki daga duk sun haɗa komai: ƙafa, hannaye da latsawa, da juyawa. Ari da, akwai aiki na yau da kullun kan inganta daidaituwa, matsayi da daidaito.
Gaskiya, ga waɗannan ayyukan alheri a cikina sam bai kasance ba. Na kasance mara kyau (Sannu, raunin rauni na!) kuma koyaushe ina fadi wani wuri a gefe. Aiki tare da Mary Helen ya zama dalili na ba kawai game da aiki a kan shimfidawa ba, Na koyi komawa baya da kafadu madaidaiciya. Na daina girgiza daga gefe zuwa gefe. Don irin wannan babban abu tun daga haihuwa, kamar ni, wannan babban ci gaba ne.
Na gamsu da cewa Ballet Beautiful, ballet da sauran horo gabaɗaya zaɓi ne ga waɗanda a kowane zamani suke son kasancewa cikin sifa. Domin wannan tsarin yana bamu babban zabi. Zamu iya kawo sifar ƙafa, koda da gwiwoyi masu rauni, zuwa lilo da latsawa ba tare da wata damuwa ba da aiki a hannu, koda kuwa tura-UPS ba mu ba (duk da haka). Kuma kada mu manta game da irin waɗannan mahimman abubuwa ga mutane na kowane zamani da jinsi, kamar azanci na daidaito, miƙewa, da kuma dacewa. Kawai bayar da dama ga waɗannan darussan kuma haɗa su cikin shirinta. Na tabbata ba za ka yi nadama ba! ”
Kuma muna sake gode wa Christine don irin wannan cikakken nazarin game da shirye-shiryen Ballet Kyawawan shawarwari masu amfani bisa ga ƙwarewar horo tare da Mary Helen Bowers♥
Bidiyon Bidiyon Kyau
Don samun ra'ayi game da hanyar, Kyakkyawan rawa, gwada ɗan gajeren motsa jiki Mary Helen Bowers don minti 3-5 don yankuna daban-daban na matsala: hannaye, ciki, kafafu, gindi. Kuna iya haɗa bidiyo da yawa kuma ku sami cikakken shirin don duka jiki. Amma kuma zaku iya amfani da waɗannan gajeren bidiyon azaman plementari ga horo na farko.
1. letwallon Ballet Mai Kyau: Maxara Girma a Cikin Cinyoyi
2. Kyakkyawan rawa!
3. Kwallan Ballet: Sautin hannunka
4. Ballet Kyau: Cardio
5. letwallon Ballet Mai Kyau: Sassaka kuma ya rage naka
6. Kyawawan Rawa: Motsa jiki bayan haihuwa
Duba kuma: Motsa Jiki Ya Yi Magana: tarihi, bayyani da ra'ayi daga masu karatu, Barbara!