Cardio Barre: maubwino, mawonekedwe, magwiridwe antchito ochepetsa thupi, zolimbitsa thupi ndi makanema.

Ballet yamthupi ndimachitidwe olimbitsa thupi kutengera zolimbitsa thupi zovina zakale, ballet, yoga ndi Pilates ndikusinthidwa ndi anthu osiyanasiyana. Kugwiritsa ntchito maphunziro a ballet kumapangitsa kuti thupi lanu likhale locheperako, kukulitsa kusinthasintha, kusintha mawonekedwe, kukhala ndi mawonekedwe apulasitiki komanso osangalatsa.

Nthawi zonse, kuvina ndi kuvina kwakale kunali kotchuka kwambiri. Mtsikana kuyambira ali mwana akufuna kukhala ballerinas ndikuchita pagawo lalikulu. Lero pali mwayi waukulu wokhala gawo limodzi pafupi ndi dziko lavina. Cardio Barre watchuka kwambiri pamasewera posachedwa, ngakhale kuwonekera kwake koyamba m'makalabu olimbitsa thupi kumakondwerera m'ma 90s.

Zambiri zothandiza pakuvina thupi

Cardio Barre ndi ballet - ndizosiyana zazikulu ziwiri. Maziko a ballet thupi ndi mtundu wopepuka wa masewera olimbitsa thupi kuchokera kuvina ndi kuvina kwachikale, kothandizidwa ndi maluso ochokera ku Pilates ndi yoga. Uwu ndiye mkhalidwe wosinthika wazolimbitsa thupi womwe ndi woyenera kwa ambiri omwe akuchita. "Chiwerengero cha Ballet" sichimaperekedwa kawirikawiri mwachilengedwe ndikofunikira kugwira ntchito molimbika komanso mosamala. Ndizolembedwera zapamwamba zimakonza mawonekedwe abwino ndikupangitsa mawonekedwe kukhala achikazi komanso ofewa.

Kutengera masewera a ballet amachokera mayendedwe osiyanasiyana kuchokera kuvina kwakale monga PA, demi-plie, Grand-plie, releve, Batman. Koma musachite mantha, machitidwewa amasinthidwa, chifukwa chake sangayambitse zovuta kuposa anthu a ballet. Njira zoyendetsera kuyenda zimathandizira kukulitsa luso lolamulira thupi lanu, motero thupi limakhala lokongola, lokongola komanso pulasitiki.

Zachidziwikire, mphunzitsi aliyense m'makalasi omanga ballet mwamphamvu zawo. Koma, monga ulamuliro, maphunziro muyezo zikuphatikizapo zigawo zotsatirazi:

  • Kutenthetsa, zolimbitsa thupi
  • Zochita za makina a gymnastic
  • Zolimbitsa thupi poyimirira popanda kuthandizidwa
  • Zochitika zapansi kuchokera ku Pilates
  • Kutambasula, kutambasula

Zoyeserera izi zimalimbitsa minofu m'thupi lanu, kukulitsa kulimbitsa thupi, kupanga chiwonetsero chochepa komanso chowoneka bwino. Koma cardio Barre siyothandiza kokha pakuchepetsa thupi. Kukhazikika kwamiyendo, kutsegulira m'chiuno, kukhazikika bwino, malo abwino amanja, kukulitsa maluso apulasitiki, kusinthasintha kwa msana - zonsezi mudzalandira chifukwa chothandizidwa ndi ballet.

Maubwino 10 a ballet yamthupi

Ubwino wa ballet ya thupi ndi chiyani ndipo ndichifukwa chiyani chikhalidwe chazolimbitsa thupi chadziwika padziko lonse lapansi?

  1. Zolimbitsa thupi zozikidwa pa ballet zimagwira ntchito minofu ya miyendo, kuwapangitsa kukhala ooneka bwino komanso osangalatsa. Makamaka ogwira ntchito pa ma breeches ndi makutu m'chiuno. Ngakhale miyendo yopanda ungwiro chifukwa cha maphunziro a masewera a ballet imakhala yokongola kwambiri.
  2. Osachita zochepa zothandiza masewera a ballet kulimbitsa thupi ndi manja. Mukamaphunzira, mumagwira ntchito mwamphamvu ndi minofu ya corset, potero kumangitsa m'mimba ndikulimbitsa mawonekedwe am'manja ndi mapewa.
  3. Pakati pa ballet yamthupi mumakoka sock, potero mumakakamiza minofu kutambasula kutalika, osadutsa. Minofu yamiyendo siyingakulire m'lifupi, chifukwa chake simuyenera kuda nkhawa kuti "mukugwedeza" m'chiuno ngati othamanga.
  4. Zolimbitsa thupi za ballet zimakulitsa kukhazikika kwanu, yongolani msana ndikukhala ndi chipilala ndikuthana ndi mapazi athyathyathya.
  5. Muphunzira kuwongolera thupi lanu, kulipangitsa kuti likhale lokongola komanso losuntha, komanso kugwira ntchito yosangalatsa komanso kosunthika.
  6. Pulogalamu yofananira ya ballet imakula mthupi lonse. Ngati mukuganiza kuti kuchepa thupi sikuyenera kusamalidwa, mukulakwitsa. Kukhazikitsidwa kwa ma plies osiyanasiyana ndipo Batman adzakakamizidwa kuwotcha minofu, ngakhale kwa wophunzira waluso.
  7. Ballet yamthupi imatha kukuthandizani kuti muzitha kutambasula ndikukula kwa minofu, mafupa ndi mitsempha. Muyeneranso kugwira ntchito yotsegulira malo amchiuno, omwe ndi othandiza makamaka popewa matenda am'thupi.
  8. Makalasi okhazikika a ballet athupi amalimbitsa kulumikizana komanso kulingalira bwino.
  9. Katundu wochepa wa Ballet amakhala ndi zoyipa komanso zopweteka paminyewa, minyewa komanso zimfundo.
  10. Ballet yamthupi imalimbikitsa ziwalo zamkati, imathandizira kuyenderera kwa magazi, imakula ndikulimbitsa zolumikizira komanso imatsitsimutsa thupi.

Chitani masewera olimbitsa thupi

Kuvina thupi kumatha kusangalatsidwa msinkhu uliwonse popanda zoletsa. Ndipo kulimbitsa thupi kotere kumayenera ngakhale anthu osaphunzitsidwa omwe sali kutali ndi masewera, kuvina, makamaka ballet. Chitani masewera olimbitsa thupi ndi ofewa polumikizira mafupa, choncho ndi oyenera makamaka kwa iwo omwe amapewa katundu wambiri.

Kutsutsana kwapadera kwa masewera olimbitsa thupi sikutanthauza. Koma makalasi sakuvomerezeka kwa anthu omwe ali ndi vuto la mtima, mitsempha ya varicose kapena kukulira, kukulira kwa matenda amaloba.

Kuchita masewera olimbitsa thupi kumakopa chidwi kwa iwo omwe:

  • ndikufuna kukwaniritsa thupi lochepa kwambiri, lopanda minofu;
  • ndikufuna kukonza kutambasula, kusinthasintha komanso kuyenda molumikizana;
  • amene akufuna kukonza kaimidwe;
  • amene akufuna kugwira ntchito yokongola ndi pulasitiki.
  • omwe akufunafuna masewera olimbitsa thupi apamwamba kuti athe kukonza zolimbitsa thupi;
  • sakonda kapena sangachite vysokogornyy kapena masewera olimbitsa thupi.

Zida zogwiritsira ntchito zolimbitsa thupi

  1. Nthawi yoyamba muzisamala kwambiri njira yochitira masewera olimbitsa thupi, tsatirani mawonekedwe ndi thupi. Ngati ndi kotheka, ndi bwino kuchepetsa zolimbitsa thupi, honing yoyenera njira. Makhalidwe a ballet amthupi nthawi zonse amakhala ofunikira kuposa kuchuluka.
  2. Pochita masewera olimbitsa thupi thupi lanu liyenera kukhala lokongola: mapewa amatsitsidwa, khosi likuwongola, Mabere, kumangika m'mimba, matako atakulungidwa. Yesani kulumikiza thupi, osati kukweza chibwano mmwamba ndipo sanakweze mapewa m'makutu. Nthawi zonse kukoka pamwamba, zingakuthandizeni bwino kaimidwe.
  3. Mukamachita masewera olimbitsa thupi ndi makina simufunika kuti mulowe movutikira ndikudalira: ingogwirani pang'ono kuti mukhale olimba. Kuwunika nthawi zonse kudzakuthandizani kuti mukhale okhazikika, kuphatikiza pantchito minofu yonse ndikuchita bwino kwambiri.
  4. Kuchita masewera olimbitsa thupi kumatha kuchitika osati kuchepa thupi kokha, komanso ndi zida zowonjezera: mpira wa mphira, zopepuka zopumira (nthawi zambiri zogwirira ntchito mikono ndi mapewa), masewera olimbitsa thupi, zotanuka. Izi zimaphatikizapo kugwira ntchito yamagulu owonjezera a minofu ndikulola kuti muzichita masewera olimbitsa thupi.

Zomwe mungavalire pamakalasi a ballet thupi?

Zofunikira zapadera pazovala zama kalasi a ballet thupi, ayi. Pofuna kulamulira bwino, zimakhala bwino kusankha mitundu yolumikizana ndi thupi, monga ma leggings ndi t-shirt. Izi zithandiza wophunzitsa kuti awone ngati mumachita zolimbitsa thupi molondola.

Posankha nsapato palibenso zofunikira. Mutha kupanga opanda nsapato kapena masokosi, koma mutha kugula nsapato zapadera: Pointe nsapato, Slippers wa ballet kapena nsapato zopepuka. Ndikofunikira kwambiri kuti zovala ndi nsapato zizikhala bwino komanso zabwino.

Kodi ballet yamthupi imagwira ntchito bwanji pochepetsa thupi?

Choyambirira komanso chofunikira, kulimbitsa thupi ndi ballet yamthupi kumatha kukuthandizani kubweretsa minofu pamalankhulidwe, kuchotsa kutha, kugwira ntchito m'malo ovuta. Ngati mukufuna kuchepa kwambiri ndikuchotsa mafuta owonjezera, ndiye kuti maphunziro a ballet si njira yothandiza kwambiri kukwaniritsa izi. Kuti muchepetse zotsatira zofulumira zomwe mungakwaniritse, mwachitsanzo, maphunziro a HIIT, komanso Cardio Barre ndizothandiza kwambiri pakukweza thupi.

Kuphatikiza apo, zotsatira zakuchepetsa thupi zimadalira kwambiri maphunzirowa. Monga mukudziwa, mphunzitsi aliyense amapereka masomphenya ake a ballet yamthupi, chifukwa chake mapulogalamu amatha kusiyanasiyana mwamphamvu, zovuta komanso momwe mafuta amawotchera. Chifukwa chake, kupereka zitsimikiziro zenizeni pamtundu wa ballet ya thupi ndizosatheka.

Ndikofunika kukumbukira kuti kuti muchepetse thupi muyenera kudya kaye moyenera. Mukakhazikitsa malire oyenera pachakudya, mutha kuonda, ngakhale kungovina ballet. Kuti mukwaniritse zotsatira zake mwachangu, ndikulimbikitsidwa kuchita masewera olimbitsa thupi a ballet 3-4 pa sabata kuyambira mphindi 45 mpaka ola limodzi.

Cardio Barre pophunzitsira kunyumba

Kuchita masewera olimbitsa thupi komanso kunyumba. M'malo mwa benchi gwiritsani mpando, tebulo, windowsill, kapena mipiringidzo yapakhoma. Muthanso kugula makina azogwiritsira ntchito kunyumba: khoma kapena pansi. Ndikofunika kuchita pamaso pagalasi kuti muwunikire momwe masewerowa alili.

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Chitani 10

Kwa ma gifs zikomo YouTube channel SummerGirl Fitness.

Cardio Barre: Makanema 6 oyeserera kunyumba

Mavidiyo ambiri ogwira ntchito pa ballet amatha kupezeka pa youtube. Tikukupatsani maphunziro apamwamba 6 ochokera kwa alangizi osiyanasiyana ku Russia ndi Chingerezi:

Onaninso:

  • VIDEO kuchokera ku SummerGirl Fitness: kulimbitsa thupi kwa barnie
  • Mavidiyo okhala ndi Tracy mallet (kuphatikiza ballet yamthupi)

1. Cardio Barre: kulimbitsa thupi lathunthu (mphindi 30)

Total Ballet Body Workout (Miyendo, ABS, Matako, Ziuno, Zida)

2. Masewera olimbitsa thupi ku Balre (Mphindi 15)

3. Thupi la Ballet la miyendo yangwiro ndi matako (Mphindi 20)

Onaninso mndandandawu: Zochita 14 zamatako ndi ntchafu zochokera kwa Linda Wooldridge.

4. Thupi la Ballet "Super miyendo" (Mphindi 50)

5. Thupi la Ballet la miyendo yangwiro ndi matako (9 min)

6. Thupi la Ballet kwa oyamba kumene (Mphindi 8)

Maloto anu a ballet figure akhoza kukhala owona. Tsopano aliyense akhoza kuvina, mosasamala zaka ndi luso. Maphunziro a ballet okhazikika amathandizanso kuti mukhale okhazikika, thupi lowonda, minofu yokongola ya miyendo ndikutambasula bwino.

Werenganinso zolemba zathu zina zokhudzana ndi kugwira ntchito pamavuto:

Kwa ochita masewera olimbitsa thupi ochepa

Siyani Mumakonda