Mary Helen Bowers: kuwunikira pulogalamu Ballet Beautiful + kuwunika pa ntchito

Mary Helen Bowers katswiri wa ballerina, wamkulu wodziwa masewera olimbitsa thupi komanso woyambitsa luso la maphunziro a Ballet Beautiful. Mapulogalamu ake amalunjikitsidwa osati kokha pakukwanira kwa chiwerengerocho, komanso kukulitsa kukhazikika, chitukuko cha chisomo, ndikupanga pulasitiki wosinthika.

Kulimbitsa thupi Mary Helen Bowers mamiliyoni akugwira ntchito pazifukwa zingapo. Choyamba, samakhudzidwa kwenikweni ndipo sawononga ziwalo. Kachiwiri, amapezeka pamitundu yonse ya omwe akuphunzitsidwa kuyambira oyamba kumene kupita kumtunda wapamwamba. Chachitatu, kudzera pulogalamuyi ndi a Mary Helen Bowers mudzatha kupanga minofu yayitali ndi thupi lowonda la ballerina. Chachinayi, mudzatha kupanga mapulasitiki, chisomo komanso kusinthasintha zomwe ndizofunikira kwambiri kwa atsikana ambiri.

Tikukuwonetsani nkhani yakhazikitsidwa kwa mapulogalamu angapo kuchokera kwa a Mary Helen Bowers Ballet Beautiful, kuwunikiranso zolimbitsa thupi zake zotchuka komanso mayankho abwino pamaphunziro a vidiyoyi ndi a Mary Helen ochokera kwa omwe tinawalembetsa a Christine.

Za Mary Helen Bowers

Mary Helen Bowers (wobadwa 1979) ndi m'modzi mwa makochi omwe amafunidwa kwambiri ku United States. Monga ma ballerinas ambiri, adaphunzira luso ili kuyambira ali mwana, ndipo ali ndi zaka 12 adazindikira kuti akufuna kulumikiza moyo wake ndi ballet waluso. M'zaka khumi ndi zisanu, a Mary Helen adachoka ku chigawochi kupita ku New York, komwe adakhala wophunzira pasukulu yotchuka ya American ballet ku Manhattan. Chaka chotsatira adapemphedwa kuti alowe nawo ballet ku New York. Mary Helen wasewera mu ballet kwa zaka 10, koma chifukwa chovulala adakakamizidwa kumaliza ntchito yake.

Atamaliza ntchito ngati wovina wa ballet Mary Helen Bowers adapitiliza maphunziro ake ndipo adalandira digiri yaukadaulo muzolemba za Chingerezi ku Columbia University ku New York. Atachoka pamalowa ndikuchita masewera olimbitsa thupi tsiku ndi tsiku, Mary Helen adayamba kunenepa ndikuchepera pang'onopang'ono. Zosintha izi zidachitika ballerina sakonda ndipo adaganiza kuyambiranso maphunziro kunyumba. Kuyambira kuchita okha, a Mary Helen adazindikira kuti akufuna kupanga njira zanu zolimbitsa thupi.

Wotchuka kwambiri a Mary Helen adakhala atagwira ntchito ndi Natalie Portman pokonzekera kanema "Black Swan". Chifukwa cha ntchitoyi, Natalie adalandira mphotho ya Oscar komanso mphunzitsi wake - kupambana ndi kufunikira kwa nyenyezi zaku Hollywood. Kwa Mary Helen anaphatikizapo otchuka monga Zooey Deschanel, Liv Tyler, Kirsten dunst, Miranda Kerr ndi mitundu yambiri ya Victoria's Secret. Kuphatikiza apo, azimayi zikwizikwi padziko lonse lapansi amakhala otsatira a Ballet Beautiful Workout.

Mary Helen Bowers wakwatiwa ndi loya Paul Dance, iwo ali ndi ana akazi awiri. Ngakhale kudikirira ana ballerina sanasiye kuchita masewera olimbitsa thupi nthawi zonse komanso kupangira mapulogalamu apadera otetezeka azimayi apakati. Luso lotere komanso kukonda kulimbitsa thupi kumangokhala kaduka!

O Ballet Wokongola

Mukapanga njira Ballet Wokongola Mary Helen Bowers adadalira luso lawo. Zimakhazikitsidwa pazinthu zazikulu zitatu za ballet: kukongola kwa thupi, nyonga ndi chisomo. Kulimbitsa thupi kwake kwa ballet, kuphatikiza zida zothamanga, kuvina kwachikale ndi kutambasula, chifukwa chake mudzatha kupanga thupi lochepa komanso lamtundu wokhala ndi minofu yokongola yayitali. Mary Helen watulutsa ma DVD angapo ophunzitsira, komanso mabuku ofotokoza njira zawo.

Koyamba, Ballet Beautiful Workout ingawoneke yofatsa komanso yosagwira. Koma ndizolakwika. Kulimbitsa thupi Mary Helen atha kumufotokozera “Zotopetsa”: simupuma mwamphamvu ndikutsanulira ponKuchulukitsa kwamakalasi onse, koma mudzamva minofu yonse ya thupi lanu.

Kubwereza masewera olimbitsa thupi opanda zolemetsa zina zowonjezera kumapangitsa minofu yanu kuyankhula ndikuthandizira kuthana ndi zovuta, kukonza chisomo ndi kukhazikika. Mukuchita izi, Ballet Wokongola (mosiyana, mwachitsanzo, kuchokera kuzinthu zodziwika bwino monga HIIT, crossfit, ndi plyometrics) musatope ndipo musawononge thupi lanu. Kuphatikiza apo, kulimba ballet ndi chiopsezo chochepa chovulala, makamaka kulimbitsa thupi kunyumba. Kuphunzitsa ndi Mary Helen mudzakhala mukugwira ntchito yolimbitsa minofu ndikulimbitsa minofu ya mafupa munjira yotetezeka kwambiri.

“Madera ambiri olimba mtima aukali ndipo amadalira kutulutsa mwamphamvu kwa minofu, koma ndimafuna kupanga pulogalamu yomwe ingafotokoze chachikazi komanso chokongola ndipo nthawi yomweyo kukhala ndi mphamvu ndi kusinthasintha kwa thupi. Nditamaliza ntchito yake yaukatswiri, pomwe ndidayamba kuchita masewera olimbitsa thupi, ndimangodziwona ndekha kuti ndisintha zolimbitsa thupi kuti manambala asadzaze. Ndine wokondwa kuti ndi Ballet Wokongola ndidatha kupeza zomwe ndimagwirizana pakati pa akatswiri ovina, thanzi komanso kulimbitsa thupi ", akuti Mary Helen Bowers.

Kuti mukwaniritse Ballet Beautiful Workout? Mwamtheradi aliyense, mosasamala zaka ndi msinkhu wamaphunziro. Simusowa kukhala ballet kapena kukhala wolimbitsa thupi. Zomwe mungafune ndikufunitsitsa kuti musinthe thupi lanu. Poyamba zingakhale zovuta kubwereza mayendedwe ake amakhalanso achisomo komanso okongola chifukwa zimapezeka kuti Mary Helen (pambuyo pake, anali katswiri wa ballerina kwazaka zambiri), koma pang'onopang'ono akupangidwa.

Kwa makalasi pamapulogalamu a Ballet Beautiful safuna zida zowonjezera ndi luso lapadera la masewera kapena kuvina. Mary Helen Bowers amalangiza kuti azichita osachepera maola atatu pa sabata mwatsatanetsatane kuti muwone zomwe mukufuna, omwe ndi:

• wokongola,
• thupi lamathani lamphamvu lokhala ndi minofu yayitali
• mapulasitiki komanso kukongola kwa ballerina,
• kukhazikika,
• kusinthasintha kwamalumikizidwe
• kutambasula bwino komanso kusinthasintha.

Komabe, ziyenera kudziwika kuti kuchita mapulogalamu ngati Ballet Beautiful, osadalira zotsatira zachangu. Izi ndi zabwino, koma kusintha pang'ono ndi pang'ono kwa thupi. Mwachitsanzo, mphamvu ndi maphunziro a cardio zimakupatsani zotsatira zachangu komanso zowoneka bwino. Momwemo, kuti musinthe moyenera thupi, kuti muchite masewera olimbitsa thupi osiyanasiyana

Kulimbitsa thupi Mary Helen Bowers

Mary Helen Bowers watulutsa ma DVD angapo ophunzitsira, omwe Ndizotheka kuchita kunyumba. Ballet Wokongola makanema onse ndi mphindi 60. Simusowa zida zowonjezera, Mat. Kulimbitsa thupi Zotsatira zochepa, Yoyenera ngakhale kwa iwo omwe sanalimbikitsidwe makalasi ovuta chifukwa chazovuta zamafundo.

1. Kulimbitsa thupi kwathunthu

Pulogalamuyi ndiyabwino kwa oyamba kumene, mutha kuyamba kucheza ndi a Mary Helen Bowers. Maphunziro amakhala pansi kwathunthu ndipo amagawika m'magulu angapo:

• Kuchita masewera olimbitsa thupi matako ndi kumbuyo kwa ntchafu (Mphindi 13)
• Zolimbitsa thupi zam'mimba (mphindi 6)
• Zolimbitsa thupi za ntchafu zamkati (Mphindi 6)
• Kuchita zolimbitsa ntchafu yakunja (Mphindi 10)
• Zochita zamanja, mapewa ndi chifuwa (Mphindi 10)
• Masewera a Ballet (3 mphindi)

2. Kuphulika kwa Thupi

Pulogalamu yovuta kwambiri, komanso yokwanira pamaluso onse: kuyambira oyamba kumene kupita patsogolo. Mukachita masewera olimbitsa thupi m'malo onse ovuta, maphunziro ambiri amachitika pansi.

• Zochita zamanja ndi mapewa (Mphindi 12)
• Zolimbitsa thupi kumbuyo ndi pamimba (mphindi 15)
• Zochita zolimbitsa matako ndi miyendo (Mphindi 30)

3. Sculpt & Kutentha Cardio Kuphulika

Pulogalamuyi ikuphatikiza magawo awiri ophunzirira kwa mphindi 2:

• Mphamvu Zamphamvu Zathunthu & Cardio (machitidwe otsika a cardio ndi machitidwe a toning omwe achita poyimirira)
• Kuchulukitsa kwa Thupi Lonse (zochitika zolimbitsa thupi pansi)

4. Swan Arms Cardio

Ndizovuta zolimbitsa thupi popanda kudumpha kuchokera kwa Mary Helen Bowers.

Ndemanga ya Swan Arms Cardio kuchokera kwa omwe adalembetsa a Christine:

5. Cardio Mafuta Kutentha

Kuchita masewera olimbitsa thupi motsika pang'ono komwe kumaphatikizapo kudumpha kwa ballet. Amakhala ndi magawo angapo owotcha mafuta:

• Kuchita masewera olimbitsa thupi (Mphindi 11)
• Thupi Lapamwamba (Mphindi 16)
• Thupi Lotsika (Mphindi 13)
• Kuchita Thupi Lonse (mphindi 11)

6. Kulimbitsa Thupi

Training Workout Backstage imadutsa kwathunthu pansi. Mudzagwira ntchito pamavuto onse: pamimba, kumbuyo, matako, miyendo, mikono, mapewa, chifuwa. Malinga ndi pulogalamuyi yagawidwa m'magulu angapo:

• Zowonjezera za Arabesque (zamatako, miyendo ndi pamimba)
• Zida za Ballerina (mkono)
• Miyendo ya Ballerina (ya miyendo)
• Abs ndi Core Twist (makungwa am'mimba)
• Miyendo ya Ballerina - Chiuno Mumtima (cha ntchafu yamkati)
• Staggered Bridge - Miyendo, Bulu & Kore (ya miyendo)
• Kutambasula (kutambasula)

Malingaliro okhudza Backstage Workout kuchokera kwa omwe adalembetsa a Christine:

Kulimbitsa thupi ndi a Mary Helen Bours amathanso kupezeka pa intaneti patsamba lake: https://www.balletbeautiful.com/ Kulembetsa kwa mwezi umodzi kumawononga $ 40.

Ndemanga ya kulimbitsa thupi Mary Helen Bowers

Wolembetsa wathu Christina adagawana nafe ndemanga za Ballet Beautiful, ndipo tili othokoza kwambiri! Ndemanga zogulitsa ndizofunikira kwambiri patsamba lathu, chifukwa chake timakhala othokoza nthawi zonse kwa owerenga athu chifukwa chothandizira kwambiri pantchitoyo♥ Gawani nanu ndemanga yothandiza kwambiri, yosangalatsa komanso yothandiza kuchokera kwa Christina, mutatha kuwerenga kuti mwina mukufuna kuchita masewera olimbitsa thupi a Mary Helen Bowers lero.

"Pamodzi ndi Mary Helen Bowers ndakhala ndikugwira ntchito yoposa chaka chimodzi, ndipo imodzi mwazomwe zanenedwa. Makamaka mu Ballet Beautiful, ndinakopeka ndi maphunziro osiyanasiyana. Pakadali pano machitidwe anga ndi awa: sabata yoyamba - kulimbitsa thupi 5 poyimirira, sabata yachiwiri - kulimbitsa 5 pa Mat. Ngati mukufuna zosiyanasiyana, mutha kungosintha magawo m'masabata osiyanasiyana. Koma ndidabwera kudongosolo lino, ine, kumene, osati nthawi yomweyo.

Chikondi changa kwa Mary Helen chinayamba ndi Kuphulika kwa Thupi. Kuyambira Kulimbitsa Thupi Kwathunthu, chomwe ndichinthu chabwino, makamaka kwa oyamba kumene, ndinali wokhumudwa pang'ono, monga momwe ndimayembekezera kuchokera kuzinthu za ballerina zomwe ndizodabwitsa komanso zotopetsa. Tonsefe tikudziwa kuti ndi ntchito yovuta iti yomwe ovina amapatsidwa chifukwa cha chisomo chawo, kumasuka kwawo komanso kuyenda kwawo mosavutikira.

Ndiyeno ndinawona 2 ya gawo Kuphulika kwa Thupi ndikugogomezera thupi lotsika. Monga peyala, lembani kuti zolimbitsa thupi zambiri pamapazi sizotheka ndipo sizingakhale! Ngakhale kuti mwendo ukugwa pano sikuli kulemera kwa thupi lonse, koma ndi awo okha, magawo a kulimbitsa thupi amamenya zoyipa pafupifupi pafupifupi chilichonse chodabwitsa! Monga zambiri mwazochitikazo, koma vomerezani, makanema nthawi zonse amakhala olimbikitsidwa kuchita zolimbitsa thupi moyenera komanso moyenera m'malo mongokhala mphatso kapena zithunzi pa netiweki.

Chimene chidakhala kwa ine vumbulutso lokulirapo ndi gawo lotchuka ndi Swan Arms ndi DVD yomweyi, Body Blast, yomwe idandiwonetsa kuti dongosololi likhoza kukhala labwino komanso labwino. Kuphatikiza apo, mosiyana ndi zolimbitsa thupi zina zambiri koma izi sizikhala ndi zotsatirapo zoyipa chifukwa cha phewa langa lomwe silili bwino.

Ngati katunduyo akuwoneka kuti sakukwanira, mutha kuyesa disc ina - Kulimbitsa Thupi. Kapenanso kuphatikiza zolimbitsa thupi izi momwe mungakonde. Pulogalamuyi pali magawo awiri omwe ndiosiyana mosiyana ndi ena onse omwe aperekedwa pa DVD Ballet Beautifull. Choyambirira komanso chofunikira ndichakuti, gawo lomwe gawo la maphunziro limayambira. Kwa ine pandekha chinali mayeso ovuta, chifukwa ndimakhulupirira kuti kulimba mtima kwanga kudapopedwa nditachita masewera olimbitsa thupi ndi Mary Helen. Monga siziri choncho! Pa Mat, pamiyendo yonse inayi - ndipamene mumayesa zovuta pazovala zanu!

Gawo lachiwiri losangalatsa limatsatira atangomaliza kumene kuchita atolankhani. Uwu ndi mwendo ukukwera kuchokera pamalo omwe amakonda. Poyamba, mtundu uwu wamtundu ukadali wachilendo, machitidwe awa ndizovuta. M'malo mwake, a Mary Helen adakhala ndi maphunziro odziyimira pawokha ndi masewera olimbitsa thupi omwe amapezeka. Ndipo zonsezi zimagwiritsidwa ntchito bwino ntchafu ndi matako. Zopatsa chidwi!

Ngati tikulankhula za maphunziro a Cardio, ndiye ndizovuta kwambiri. Ndimakonda Sculpt & Burn Cardio Blastndi Swan Arms Cardio. Mwambiri, gawo lapadera la Ballet Beautifull pophunzitsidwa poyimirira ndiloti simugwira ntchito yamagulu amtundu uliwonse. Mumagwira ntchito kuchokera kwa onse atenga nawo mbali chilichonse: mapazi, manja ndikusindikiza, ndi kupota. Kuphatikiza apo, pali ntchito yokhazikika yokhazikika yolumikizana, kukhazikika komanso kusamala.

Kunena zowona, kuzinthu izi za chisomo mwa ine sizinali konse. Sindinkakhala bwino (Moni, msana wanga wofooka!) ndipo nthawi zonse ndimagwa penapake pambali. Kulimbitsa thupi ndi Mary Helen kunandilimbikitsa osati kokha pantchito yotambasula, Ndinaphunzira kukhala kumbuyo ndi mapewa owongoka. Sindikugwedezanso uku ndi uku. Pazambiri zazikulu kuyambira kubadwa, monga ine, uku kupita patsogolo kwakukulu.

Ndikukhulupirira kuti Ballet Wokongola, ballet ndi maphunziro ena nthawi zambiri ndi njira kwa iwo omwe pakadali pano akufuna kukhala athanzi. Chifukwa dongosolo lino limatipatsa chisankho chachikulu. Titha kubweretsa mawonekedwe a mapazi, ngakhale ndi mawondo ofooka, kuti tisunthire makina osatopetsa ndi kugwira ntchito m'manja, ngakhale Kanema-UPS sitinapatsidwe (komabe). Ndipo tisaiwale za zinthu zofunika kwambiri kwa anthu amisinkhu iliyonse kapena amuna kapena akazi, monga lingaliro lalingaliro, kutambasula, ndi kukhazikika koyenera. Ingopatsani mwayi pazinthu izi ndikuziyika nawo pulogalamu yake. Ndikukhulupirira kuti simudzanong'oneza bondo! ”

Ndipo tikuthokozanso Christine chifukwa chakuwunikiranso kwathunthu za mapulogalamu a Ballet Beautiful komanso malangizo othandiza potengera zomwe adaphunzira ndi Mary Helen Bowers♥

Video Ballet Wokongola

Kuti mukhale ndi lingaliro la njirayi, Ballet Wokongola, yesani kulimbitsa thupi kwakanthawi Mary Helen Bowers kwa mphindi 3-5 pamadera osiyana pamavuto: mikono, mimba, miyendo, matako. Mutha kuphatikiza makanema angapo ndikupeza pulogalamu yathunthu yathupi. Koma mutha kugwiritsanso ntchito makanema awa achidule ngati Chowonjezera pamaphunziro awo oyambira.

1. Ballet Wokongola: Lonjezani Ntchafu Zamkati

2. Ballet Wokongola: Phokoso ndikukweza derrière yanu

3. Ballet Wokongola: Fufuzani manja anu

4. Ballet Wokongola: Cardio

5. Ballet Wokongola: Chitani chosema ndikuchepetsa

6. Ballet Wokongola: Olimbitsa Thupi Pobereka

Onaninso: Kulimbitsa Tone It Up: mbiri, kuwunika ndi malingaliro kuchokera kwa owerenga athu, Barbara!