Izi Zolimbikitsidwa ndi Ballet Zomwe Zidzakupatseni Ulemu Watsopano kwa Ovina

Zamkati

• 10-Minute Ballet Core Workout
• 1. Mbali Lunge
• 2. Mbali Lunge ndi Kupotokola
• 3. Lange-Up Lunge ndi Kupotokola
• 4. Kusinthana kwa Curtsy Lunge ndi Kufikira
• 5. Crunch Gwira
• 6. Flutter Ayamba Kukhudza Zala Zanu
• Onaninso za

Sizingakhale chinthu choyamba chomwe chimadutsa m'maganizo mwanu pamene mukuyang'ana Swan Lake, koma ballet imafunikira mphamvu yayikulu komanso kukhazikika. Kutembenuka kokongola ndi kudumpha kumeneku kumafuna maziko olimba. (Yokhudzana: Legs and Butt Workout Professional Ballerina Alumbira Pa)

Kaya muli ndi chidwi chokhala wovina, mutha kuphunzitsanso chimodzimodzi. Jason Wimberly, mphunzitsi wotchuka, wopanga WIMBERLEAN, ndi nyenyezi ya mndandanda watsopano. Kugwira Ntchito Ndikokoka (yoyenera kuwona, TBH) adapanga masewera olimbitsa thupi a mphindi 10 a ballet.

Mbiri ya Wimberly monga katswiri wovina ku ballet imafotokoza njira yake yolimbitsa thupi lero. "Ndizosatheka kuganiza za kusuntha komanso kusatchula zomwe ndidaphunzira ndili wovina," akutero. "Ballet ndiye maziko a mphamvu zanga, ndipo ndichimodzi mwazifukwa zomwe ndakhalira ndi ntchito yolimbitsa thupi kwazaka ziwiri. Palibe chomwe chikufanizira ndi mphamvu ya wovina wa ballet, ndipo ngakhale mulibe nyimbo, zoyambira ballet ndizomanga nyumba zolimbitsa thupi. " (Zokhudzana: Kulimbitsa Thupi Kwambiri Simudzakwanitsa)

Pogwiritsa ntchito ntchitoyi, mumatha luso linalake lomwe ballerinas adadziwanso. "Kuphatikiza pakuwotcha kwanu, kulimbitsa thupi kumeneku kumangokhala kokhazikika komanso kokhazikika, komwe ndikofunikira pakugwira bwino ntchito komanso kupewa kuvulala mkati ndi kunja kwa masewera olimbitsa thupi," akutero Wimberly. Dziganizireni kuti mwachenjezedwa: Mutha kumva kugwedezeka pang'ono pamene mukuyesera zina mwazolimbitsa thupi zomwe anachita. (Zokhudzana: The Ultimate Full-Body At-Home Barre Workout)

Upangiri wina wotsutsana ndi Wimberly: "Sangalalani! Sangalalani. Onjezani mikono yowonjezera, valani ma tights apinki, onjezani tutu pa intaneti, kapena kongolani imodzi yanga. Kulimbitsa thupi kuyenera kukhala kosangalatsa kuposa china chilichonse, ndipo ngati mukukhala ndi malingaliro anu a prima ballerina mukamayang'ana phata lanu likumveka losangalatsa kwa inu ... ndiye, tiyeni titenge thukuta!

10-Minute Ballet Core Workout

Momwe imagwirira ntchito: Chitani chilichonse chochita pa nambala yomwe ikuwonetsedwa.

Mufunika: Palibe zida. (Kungokhala mphasa ngati muli pamalo olimba.)

1. Mbali Lunge

A. Imani ndi mapazi palimodzi, manja atakhazikika kutsogolo kwa chifuwa, zigongono zikuloza, ndikutsogolo kwanu kulumikizana pansi.

B. Tengani sitepe yayikulu kumbali ndi mwendo wakumanja, kumiza m'chiuno mmbuyo kuti mutsike mumphuno.

C. Kokani phazi lamanja kuti mubwerere kuti muyambe.

Chitani maulendo 4 mbali yomweyo.

2. Mbali Lunge ndi Kupotokola

A. Imani ndi mapazi palimodzi, manja atakhazikika kutsogolo kwa chifuwa, zigongono zikuloza, ndikutsogolo kwanu kufanana.

B. Tengani gawo lalikulu kumbali ndi mwendo wakumanja, m'chiuno chomira kuti mutsike kuti mukhale wolumikizana.

C. Kankhirani phazi lakumanja kuti mulekerere kumanzere. Yendetsani bondo lakumanja kupita pachifuwa kwinaku mukupotoza torso kumanja.

Chitani 10 reps. Bweretsani 1 ndi 2 mbali inayo.

Yang'anani pansi: Gwirani phazi pansi pambali pa phazi loyimirira m'malo moyenda mwendo umodzi.

3. Lange-Up Lunge ndi Kupotokola

A. Yambani kugwada pansi theka bondo lamanja, phazi lamanzere pansi, mikono itazunguliridwa kutsogolo kwa thupi ngati kuti mwanyamula mpira wawukulu wanyanja kutsogolo kwa chifuwa.

B. Chotsani phazi lamanja kuti mulinganize phazi lamanzere, mukugwadira mpaka bondo lakumanja, phazi lamanja likutsamira mkati mwendo wamanzere wamkati.Mukayimirira, kwezani manja pamutu, kukhalabe ozungulira.

C. Imani kaye, kenaka bwererani mmbuyo ndi phazi lakumanja, pindani mawondo kuti mubwerere kugwada ndi kutsitsa manja kutsogolo kwa chifuwa.

D. Gwedeza torso kumanzere, potsekemera, kenako osasunthika kuti ubwerere kuti uyambe.

Chitani 10 reps. Sinthani mbali; bwerezani.

Pewani pansi: Dinani phazi pansi m'malo moyendetsa mwendo umodzi.

4. Kusinthana kwa Curtsy Lunge ndi Kufikira

A. Imani ndi mapazi pamodzi. Yendani phazi lakumanja kudutsa ndi kuseri kwa phazi lakumanzere, pindani mawondo kuti mutsike m'mphuno. Mukamatsikira kumapeto, kwezani mikono kuti mukhale omaliza.

B. Kusunga kutalika msana, kudalira kumanzere ndi kumbuyo.

C. Kankhirani phazi lakumanja kuti mubweretse phazi lakumanja kuti likumane ndi phazi lakumanzere, kuyimirira ndikutsitsa manja kuti mubwerere kukayamba.

Sinthani mbali; bwerezani. Chitani ma reps okwanira 10, mbali zosinthana.

5. Crunch Gwira

A. Gona pansi wopanda chiuno mosalowerera ndale, mawondo akugwada pansi ndikupumira pansi, mikono itazunguliridwa patsogolo pachifuwa. Gwirani kukweza mutu ndi mapewa pansi.

B. Kukweza mutu ndi mapewa kuchokera pansi, fikirani mikono pamwamba mu mawonekedwe ozungulira, kenako kutsogolo kwa chifuwa.

Chitani maulendo 8.

6. Flutter Ayamba Kukhudza Zala Zanu

A. Gonani pansi ndi kutambasula miyendo, manja anu mu "T."

B. Pang'onopang'ono kwezani miyendo kuti muwerenge anayi pamene mukuwoloka ndikudutsa mapazi. Imani pamene miyendo ili yofanana pansi.

C. Kwezani manja ku mapazi. Exhale ndi mgwirizano abs monga kugwedezeka kuchokera m'chiuno ndi kutsika kanayi.

D. Mikono yapansi kupita m'mbali ndikutsika pang'onopang'ono miyendo mpaka kuwerengera zinayi pamene mukudutsa ndikudutsa mapazi kuti mubwerere kukayamba.

Chitani 5 mobwereza.

Tsikira: Gwada utagwada.

Onaninso za