But women are so important to train and get pleasure from it! Then you have time for a lesson called Body ballet. In this lesson, you will find everything for body and soul.
What is it
Body ballet is a special dance lesson, based on the elements of classical dance, lightweight and adapted fitness clubs.
This class is required for all women. In this lesson, classical dance, you can strengthen and tighten the muscles, and acquire the correct and beautiful gait, make the body more flexible. The class develops flexibility of the joints, spine, forms a beautiful posture. Develop coordination, self-esteem and improve psychological health. These lessons are very useful because they successfully combine excellent physical activity and aesthetic pleasure from the exercise.
The ballet class is the best in the world training for the gluteal muscles. Exercise when deployed in the side of the socks help to give the buttocks a perfect shape. The basis of the lesson is a set of exercises designed on the basis of the ballet "the machine". Through lesson body-ballet in a reasonable time you can successfully get rid of excess subcutaneous fat, and make buttocks, calves and thighs are more toned and strong. And the main advantage of this lesson, according to experts, is the opportunity to learn the art of controlling one's own body.
Body ballet will teach you to follow the whole body - head, neck, shoulders, body, arms, legs, thighs. And it is a misconception that body ballet is slow and relaxing program that does not require endurance.
Body ballet fitness
A few years ago in the schedule of elite fitness clubs has a new lesson "Body-ballet", which immediately became very popular among fitness enthusiasts.
Now the lesson body ballet is present in all schedules the capital fitness centers - from the centre to the sleeping areas. However, the lesson may be called differently: "Classic Dance", "the Lesson of classical dance", "Body-ballet".
In training as an instructor you will likely see a professional choreographer. But after passing a special master class or Convention and a regular instructor for basic aerobics will be able to conduct the lesson body ballet.
Starting in body ballet is possible, that is, from scratch. That is, even if you as a child did not go to choreography and dance, and the word "twine" you is scary.
Stretching and possession of the most primitive ballet technique will come to you gradually. And the more experienced you will become even more complex and effective program is offered in the classroom. If You are engaged in other types of dancing (ballroom dancing, flamenco, dance belly, and so on), fundamentals of classical dance will allow you to improve your movement, movement, stretching.
Who needs
One of the few lessons, suitable for everyone. The lesson body ballet is nothing complicated. Often in the fitness clubs is the training of low intensity, is designed for "non-professional ballerinas. But before you go to the gym for the first time, we advise you to visit a doctor and listen to his recommendations.
Sports physicians are advised to do body ballet to those who have suffered serious injuries, broken bones, or who wants to spare their cardiovascular system. And even classes body ballet is very useful for the respiratory system and coordination of movement.
Workout
Typically, the training lasts 50-60 minutes and like any aerobics lesson includes 3 parts: warm-up, main part and the hitch. Usually, the exercises are done on the floor and the machine also has a ground part.
The lesson is built on the basis of classical choreography, so in training in addition to basic terms aerobics you will hear denote movements of classical dance. Arriving at their first training session on body-ballet, it is worth asking the names of the main movements of the instructor, to the beginning not to get into all sorts of Batman and plie.
The basic movements
Batman - the group of motions of running feet Batman. Quick strike one foot against the ankle of the other
Batman tandu - setting foot on the toe
Batman Tandy gate - Mahi leg to a height of 45°
Batman Tandy soutenu - propriedade with setting foot on the toe
Batman fondue - squat on one leg, the other bent (pressed) to the ankle
Gran Batman gate - Mahi feet by 90° and above
Gran Batman gate balance - Mahi feet forward, backward
Batman developpe - lifting the leg forward, side, back
Pirouette - a rotation around its axis on one leg, using Mach other leg
Plies - squat machine, position your feet together-socks to the side in a straight line. Knees in the plies must also "disagree" side. There is a Grand plie - deep squats, and demi-plie - propriedade
Chasse - jump-promotion, of which one leg as if catching up with the other, connecting in fifth position at the top of the jump.
Before you go to workout
You might be disappointed, but on the lessons no one comes in pink Pointe shoes and air skirts. Equipment same as on the practice any other form of aerobics. This comfortable and beautiful tops and pants, made of modern materials that have air and moisture. Don't forget about the sneakers, it is better to choose a special jazz sneakers or so-called "ballet flats". Often ankles wear wool socks to protect the ligaments from stretching.
It's not Pilates, so come in socks or barefoot, you run the risk of injury of the foot.
Test
To understand whether you will be able to engage in body-ballet, try the house to perform a few simple exercises. To select from a list:
Straighten up, feet together. Take a deep breath. Swings straight leg forward and backward alternately: first left, and then right - as long as you retain the balance.
Lie on your back, relax your muscles, put your hands under the pelvic area and try to tear him from the floor, leaving a fixed head and feet.
Stand on a full foot, hands on hips, knees together! Move hips left and right, leaving the immobile shoulders. Describe circles the lower part of the trunk, while not changing the position of the legs and moving the upper part of the body.
Straighten up, feet together. Head raised up, chest out, stomach in! A deep breath. Both arms extend forward parallel to the floor, legs, without bending at the knee, raise high, so his feet touched the palms. Alternately, then the left, then the right leg three times.
Lie on your back. Relying on straight legs and shoulders, try as possible to raise the pelvis, and then, relaxing muscles, slowly lower yourself to the floor. Stand with your feet shoulder width apart with a deep breath. Relax your muscles, while simultaneously tilting the torso forward so that the tips of the fingers to touch the floor. Then, without changing the position of the legs in one motion fold the torso back.
Author:
Bochkov O.
Source:
Sports club "malachite"
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