3 Barre Workouts Kuita Pamba

1 - Ita Bhuku Rokugadzirira Pamba

Wanga uchida kuedza kubhadhara mudzimba mune imwe studio kana kuti gym? Maitiro ekufambisa akagadzirirwa kukupa iwe wakasimba, wakagadzikana, muviri wakasimba wemutambi. Asi haufaniri kushandisa mari yakawanda kana kufamba kure kure kuti uedze hurumende yekushanda. Iwe unogona kuita basa rokuvhima mumba.

Hazvina mhosva kana iwe usati watamba kutamba. Chimwe nechimwe chezvipikiso -zvinokonzerwa nemitambo zvinogona kuitwa nemunhu chero upi zvake. Iwe hausi kunyange unoda shangu dzebhanti dzakakwana kana zvigadzirwa. Kana iwe uine ruzivo rwekudha, zvisinei, iwe uchada kuziva zvimwe zvekufamba.

Usati watanga, tsvaga nzvimbo mumba mako kwaunogona kuwedzera maoko ako nemakumbo zvizere. Danda revhu kana imwe nzvimbo yakanyorova ndiyo yakanaka. Dzivisa nzvimbo dzakagadzirwa. Kana iwe usina bharati, tsvaka chigaro chakasimba kana petikiti kuti uishandise kuenzanisa. Iwe uchazviwana zvakanyatsonaka kuti uite basa rakashanda musina tsoka.

2 - Dhiyabhorosi Bhuku Rekushandisa Kudzidzisa

Usati watanga wako anotanga kushanda, iwe ungada kudzidza zvishomanana zvitsuwa zvepamusoro zvebhokisi. Iwe uchaita zvakawanda zvekudzidzira mune chimwe chezvizvi zvitatu.

• Nzvimbo yekutanga : Heels inowanikwa pamwechete (inoratidzwa pamusoro apa) uye makumbo anotenderedzwa kubva muchiuno kuitira kuti tsoka dzive nzvimbo ye "V".
• Nzvimbo yechipiri : Maziso ndeyekuputika hupfupi (inoratidzika pane slide inotevera). Misoro inotenderedzwa zvishoma.
• Nzvimbo yechitatu : Tanga munzvimbo yekutanga. Shandisa rutsoka rworuboshwe mberi zvishoma kuitira kuti rikwirirane necheka retsoka rorudyi (ona slide # 4). Iyi nzvimbo inogonawo kuchinjwa kuitira kuti rutsoka rworudyi rufambe mberi uye ruchiyerera nechokumabvazuva.

Usanetseka kana tsoka dzako dzisingatarisi zvakafanana nemifananidzo. Shandura tsoka dzako zvakanaka, asi usambovamanikidza. Sezvaunowedzera kuchinjwa, tsoka dzako dzichashanduka zvakasununguka.

Paunotanga kuita maitiro ekushanda kumba, iwe unogona kusunungura maoko ako pasi kumativi ako kana kubata pazariro kana sachigaro cheyeri. Sezvaunova wakanyatsogadzikana nemafambiro, ita zvidzidzo uchishandisa mazamu ezvigaro zvemaoko.

3 - Kutanga Zvimwe Zvikwereti Zvokuvhima

Ichi chokutanga kutanga kuburitsa basa rakagadzirwa naLosa Goldschein. Lisa ane dhigirii ye master in dance dance uye ave achidzidzisa kushanda kwemakore anopfuura 25. Iye iye zvino ari ballet mudzidzisi uye choreographer yeA Performing Arts Magnet paHollywood High School muLos Angeles, California.

Saka iwe unofanirwa kuva nyanzvi yekuita tsika yake? Zvakanaka kwete. Anoita hutano uku uye dhani akafuridzirwa kubasa nevadzidzi vatsva kuti avabatsire kuwana utano hwakasimba uye hwakasimba . "Basa reB ballet harisi revadzidzisi vakadzidziswa chete." Iko muviri wakakwana unodzidzisa hunosimbisa hutano hwako uye hunoita muviri asi hunovandudza hutano, hunowedzera kuchinja , hunovandudza hupenyu uye hutariro huzhinji. "

4 - Chidzidzo Chekutanga Chekuita Basa kune Vatangi

Nokuda kwebasa rinokosha rekushanda, shandisa chigaro, bharani kana kuti nepamusoro pamusoro pekuenzanisa. Edza kusabata zvakanyanya. Ingoisa ruoko rwako pamusoro pechinhu chiduku chekutsigirwa.

1. Plié pulses. Kutanga panzvimbo yekutanga, pfugama mabvi zvishoma uye zvinyoronyoro zvinyoronyoro kana kupisa munzvimbo iyo. Ita mapiritsi 25 munzvimbo yekutanga, 25 muchigaro chechipiri, 25 mapulisa munzvimbo yechitatu nerutsoka rworudyi pamberi uye 25 nerutsoka rworuboshwe pamberi.
2. Développé leg rifle. Tanga munzvimbo yekutanga. Uine uremu hwemakumbo ako erudyi, simudza zvigunwe zvakasara uye tsvaga mutsara kumusoro kwerutsoka kumabvi. Zvino tambanudza rutsoka rworuboshwe pamberi pako. Vatangi vekutanga vanoenderera mberi nemakumbo mashoma masendimita kubva pasi. Sezvaunowedzera simba, uchakwanisa kuwedzera rutsoka rwakakwirira. Tora gumbo mumhepo kwechipiri, zvino bata zvigunwe kusvika pasi uye shandisa rutsoka rwomubati kudzokera kunzvimbo yekutanga. Dzokorora hurongwa uwedzeredza jumbo kumativi uye shure. Dzokorora basa racho kune rumwe rutivi.
3. Zvinyorwa zvishoma b . Tanga munzvimbo yekutanga. Wedzera rutsoka rworudyi pamberi pako nezvigunwe zvakagunun'una uye zvigunzva pasi. Iye zvino chimbidza kusimudza gumbo 2-3 masendimita uye wozodzorera zvigunwe pasi kuti usangobata pasi. Dzokorora kaviri, nokukurumidza kusimudza uye nekudzikisa zvishoma mutsipa. Dzokorora mararamiro ari kutambanudza gumbo kune rumwe rutivi uye shure kumashure gumi. Sezvaunowedzera simba, wedzera chidimbu chezvinyorwa zvakakura , kusimudza gumbo kuti urege kukwirira nguva imwe neimwe.
4. Ballet-yakafuridzirwa mapapu. Tanga munzvimbo yekutanga. Tungamira mberi nerutsoka rworuboshwe uende munzvimbo yakamira. Ruramisa makumbo maviri uchishandisa nheyo yako kuitira kuti muviri uve wakarurama. Bhenza rutsoka rwomukati, saka iwe udzoke kunzvimbo yechipfuva uye wozobvisa patsika rokutanga uye kudzorera tsoka kune nzvimbo yekutanga. Dzokorora kanomwe kusvika mberi, zvino ka 5 kune rumwe rutivi. Ita basa rimwechete nerutsoka rworudyi. Kuwedzera dambudziko, ita basa iri nemaoko akaenderera kune rumwe rutivi kana pamusoro.
5. Ballet jumps. Tanga munzvimbo yekutanga. Bhodza mabvi zvishoma uye famba zvishoma mumhepo. Dzokera kunzvimbo yekutanga kuenderera mberi zvishoma nezvishoma kumashure munzvimbo yekutanga nemabvi zvishoma zvakanamatira. Dzokorora kanomwe. Ita basa rimwechete panzvimbo yechipiri, uye munzvimbo yechitatu (kurudyi rutsoka rwakatarisana) uye nzvimbo yechitatu (kuruboshwe rworutsoka mberi).

Iwe unogona kuda kupedzisa yako kutanga kwebasa yekuvhima nevezvidimbu zvekutenderera kwakanyatsotarisa.

5 - Ailey Barre Workout

Chimwe chinotevera chekugara pamusha chinobva kuna Sarita Allen, aichimbova danha neAlvin Ailey American Dance Theatre. Sarita akaumba Ailey Barre muna 2015 uye anodzidzisa kirasi kuvadzidzi vezvikamu zvose paAiley Extension muNew York City.

"Ailey Barre inovandudza maitiro, inowedzera kuenzana, uye inosimudzira nheyo uye simba remumbo," anodaro Sarita. "Kuvandudzwa uku kuchakubatsira kuti uende kuburikidza nehupenyu nesimba uye nyasha." Izvo zvidzidzo zvakagadzirirwa kuti zvibudirire zvikwereti zvakanyanya muhuwandu hwehuwandu hwepakati. Iwe unogona kushandisa chigaro kana kuti nhare yepamusoro kutsigirwa, asi zvose zvidzidzo zvinofanira kuitwa kuburikidza nemisungo yemimba inowanikwa mukati uye kumusoro, uye nemupfupa kwenguva yakareba sezvinobvira.

1. Hip inotambanudza uye gumbo rinopisa-up. Bata chigaro neruoko rwako rworudyi uye umire refu nemakumbo mune imwe nzvimbo yakafanana pasi pako. Simudza ruoko rworuboshwe kune rumwe rutivi kuitira kuti ruve nefudzi. Wedzera kuruboshwe kuruboshwe mberi, simudza uye ubatisise rutsoka rutsitsi matanhatu kubva pasi. Ichitsvaga kubva muchiuno, dzosa gumbo kubva kunze (panguva iyo) ipapo dzokera kunzvimbo yekutanga. Dzokorora kanomwe pamativi ose.
2. Plié. Tarisa shure kwechigaro nemakumbo munzvimbo yechipiri. Gwaira zvishoma nezvishoma makumbo kusvika kure uko iwe unogona kuenda usingabvumiri zvitsitsinho zvichibva pasi. Dzokera kumakumbo akajeka uye dzokorora kaviri. Sezvaunofamba uchifamba neplié, iva nechokwadi chokuti mabvi anofamba zvakananga pamusoro pezvigunwe.
3. Leg swing. Bata chigaro neruoko rwako rworuboshwe, uye tambanudza ruoko rworudyi wakananga kumusoro. Wedzera rutsoka rworudyi mushure mako uye zvigunwe zvakarongedzwa pasi. Iye zvino svetuka gumbo rorudyi mberi nekusununguka 16 nguva. Dzokorora kune rumwe rutivi.
4. Plié 2. Tarisa shure kwechigaro nemakumbo munzvimbo yechipiri. Gwaira zvishoma nemakumbo kusvika pauri iwe unogona kuenda usina kurega zvitsitsinho zvako zvichibva pasi. Iye zvino simudza zvitsitsinho kubva pasi uye ubatisise kwemaminitsi matatu. Gadzira zvitsitsinho, ruramisa makumbo, uye dzokorora kuenzanisa kasere.
5. Hamstring stretch. Tarisa mberi kwechigaro. Isa gumbo rorudyi pachigaro, uye zvishoma nezvishoma famba maoko pasi petsoka kusvikira vasara kune rumwe rutivi rwechigaro chigaro. Bhokisi racho richaenda pedyo nemabvi. Paunenge uri munzvimbo iyi yakatambanudzwa, bend uye ruramisa gumbo rinomira katatu. Zvadaro dzokera kunzvimbo yakarurama uye dzokorora mararamiro kune rumwe rutivi.
6. Kuwedzerwa kwemigwa. Batisisa kumashure kwechigaro netsoka munzvimbo yekutanga. Simudza rutsoka rworudyi rwuri kuisa rutsoka rwako pasi pebheji. Mutsipa wako unofanira kuramba wakashanduka. Wedzerai zvigunwe zvenyu kubva pamuviri kusvikira gumbo rakarurama pane 90-degree angle pachiuno chako. Deredza mutsipa kusvika pasi uye dzokorora 8 times. Zvino ita zvose zvakaratidzwa kune rumwe rutivi.
7. Hamstring stretch. Kutarisana nechepamberi kwechigaro, isa gumbo rorudyi pachigaro uye zvishoma nezvishoma famba maoko ako pasi petsoka kusvikira vasara kune rumwe rutivi rwechigaro chigaro. Bend bondo rakarurama kuti uite nzvimbo yakagadzikana. Simudza rutsigiro rwako kune chinzvimbo chakarurama uye uchinge uchinge uchinge waisa mahudyu ako mberi kasere. Shandura makumbo, uye dzokorora basa rose kune rimwe divi.

6 - Kusvibiswa kweBlack Barre Pamba Pamba

Kana uchida kuita zvishandiso zvepamba mumba, ungada kufunga nezvekuisa mari mune imwe nzvimbo yako kuitira kuti iwe usafanirwa kumira pedyo nechigaro kana pepaiti. Iwe unogona kutenga bharo rakagadzirirwa pamadziro kubva kumakambani akaita sePure Barre. Kana iwe unogona kufunga nezvegadziriro inogadziriswa seFluidity Barre iyo inoshandiswa uye inoshandiswa pakudzidzira inosvika pasi pemubhedha kana mune imwe kamuri. Zvose Zvinotyisa Zvisina Kuda uye Bhari Yakachena zvinotengesa kushandiswa kwepaIndaneti uye maDVD mazvokudya zvaunogona kuita kumba.

Michelle Austin akatanga sangano reFluidity Barre. Anoti kushanda kwaro kunokurudzira muviri wakaenzana uye wakaenzana. Asi anotaura zvakare kuti hutachiona hwake hunobatsira kutarisa pasi pepilvic iyo inobatsira nekudzivirira, chiitiko chinosangana nemamiriyoni evakadzi.

7 - Shandisa Bharus Workouts yeAIDS

Saka iwe unogona here kushandisa imba yekushanda yekudzivirira kuti uwane uremu ? Ehe. Kana iwe uchienderana nemurogiramu uye unozvibatanidza nehutano hwakanaka, iwe unogona kuona kuora kwezvibereko .

"Iwe unogona kutarisira kupisa anenge 300-400 makorikoni paawa," anodaro Michelle Austin pamusoro pekushanda kwake kweFluidity, achiwedzera kuti nhamba yacho inogona kusiyana zvichienderana nemuviri wako . "Uye haufaniri kupedza maawa nemaawa uchiita basa!" Austin anokurudzira kuita maminitsi makumi matatu ekushanda kwevhiki pavhiki, kutanga kwemaawa makumi maviri nemashanu pakati pemisangano yega yega kuti kuwedzere kugadzirisa .

Michelle anotaura kuti vashandisi veFluidity vanowanzonzwa mhinduro pakarepo, uye vanotanga kuona zvigumisiro mumazuva gumi chete. "Kuita basa kunobatanidza uye kunosanganisira zvinenge zvese zvema 630-pamwe chete nemisumbu kusanganisira maziso makuru uye maduku anopa maitiro, kufamba, uye kushanda kumuviri wako wose saka zvinoitika zvinoitika nokukurumidza."

Uye mudzidzisi anoratidza kuti iwe unowedzera cardio chikamu sekufamba , kumhanya , kutamba kana kushambira pane zvekuita muviri wako zvakare, "sezvo izvi zviri mafambiro echisikiro uye zvakakwana kune Fluidity."

Kudzokorora samples uye maitirwo akapihwa nemuiti wekugadzirisa zvinangwa.