Iyi Ballet-Yakafuridzirwa Core Workout Ichakupa Iwe Nyowani Ruremekedzo kune Vatambi

Zvemukati

• 10-Minute Ballet Core Workout
• 1. Side Lunge
• 2. Side Lunge neKumonyoroka
• 3. Step-Up Lunge pamwe monyorora
• 4.Kuchinjanisa Curtsy Lunge ne Reach
• 5. Crunch Bata
• 6. Flutter Kicks into Toe Touch
• Ongororo ye

Zvinogona kunge zvisiri zvekutanga zvinopfuura nepfungwa dzako kana uchiona Swan Lake, asi ballet inoda simba rakawanda repakati uye kugadzikana. Iwo anotendeuka anoyevedza uye achikwakuka haadi pasi pesimba rakasimba. (Nechekuita: Makumbo uye Butt Workout Nyanzvi yeBallerina Inopika Na)

Kunyangwe iwe uchifarira kuve mutambi, unogona kudzidzisa yako musimboti senge. Jason Wimberly, mukurumbira mudzidzisi, musiki weWIMBERLEAN, uye nyeredzi yenyowani nyowani Kushanda Kunze Kunokweva (inofanira-kutarisa, TBH) yakagadzira iyi-maminetsi gumi-yakafuridzirwa ballet-yakafuridzirwa core Workout.

Nhoroondo yaWimberly seye nyanzvi ballet mutambi anozivisa maitiro ake akasimba nhasi. "Hazvigoneke kufunga nezvekufamba uye kwete kureva zvandakadzidza semutambi wechidiki," anodaro. "Ballet ndiyo hwaro hwesimba rangu, uye zvechokwadi chimwe chezvikonzero zvandakave nebasa rakareba-gumi-gumi mukusimba. Hapana chinofananidzwa nesimba remutambi weballet, uye kunyangwe iwe usina rhythm, ballet basics. "" Zvivakwa zvikuru zvekugwinya kwese. " (Zvakafanana: Iyo Yakanyanya Ab Workout Iwe Uchangozvipedza)

Nekurovedzera uku, iwe unozokwenenzvera humwe hunyanzvi hwakaitwa neballerinas zvakare. "Kunze kwekutsva mukati mako, uku kurovedza muviri ndekwekuenzanisa uye kugadzikana, izvo zvakakosha pakuita zvirinani uye kudzivirira kukuvara mukati nekunze kwekurovedza muviri," anodaro Wimberly. Zvifunge zvako kunyeverwa: Unogona kunzwa kunetseka zvishoma paunenge uchiedza kumwe kurovedza kwaakakanda mukati. (Zvinoenderana: Iyo Yakazara Yakazara-Muviri At-Kumba Barre Workout)

Mamwe mazano ekuparadzanisa kubva kuWimberly: "Nakidzwa nazvo! Nakidzwa. Wedzera mamwe mawoko, pfeka mapinki tights, odha tutu online, kana kukwereta imwe yangu. Kusimba kunofanira kunakidza kupfuura zvimwe zvese, uye kana uchirarama prima yako ballerina fantasy uchiita toning moyo wako unonzwika kunakidza kwauri… saka kana zvakadaro, ngatiite ziya! ”

10-Minute Ballet Core Workout

Inoshanda sei: Ita yega yega kurovedza muviri kune yakaratidzirwa nhamba ye reps.

Iwe uchada: Hapana midziyo. (Ingori mat kana iwe uri pauriri hwakaoma.)

1. Side Lunge

A. Mira nemakumbo pamwechete, maoko akarongedzwa akatwasuka pamberi pechipfuva, magokora akanongedza, uye maoko epamberi akaenzana nepasi.

B. Tora nhanho hombe kudivi negumbo rekurudyi, uchinyura mahudyu kumashure kuti udzike mubapu.

C. Svetera kurudyi tsoka kuti udzoke kutanga.

Ita 4 reps kudivi rimwe chete.

2. Side Lunge neKumonyoroka

A. Mira netsoka pamwe chete, mawoko akaturikidzana kumberi kwechipfuva, magokora akatarisa kunze, uye maoko akatarisana pasi.

B. Tora danho rakakura uende parutivi negumbo rerudyi, uchinyura mahudyu kumashure kuti udzike mugomba.

C. Sveta rutsoka rwerudyi kuti uenzanise nerutsoka rworuboshwe. Tyaira kurudyi ibvi pachipfuva uchimonyanisa torso kurudyi.

Ita 10 reps. Dzokorora mafambiro 1 uye 2 kune rimwe divi.

Yera pasi: Tora tsoka yemapapu pasi pasi padivi pakamira tsoka pane kuenzanisa pagumbo rimwe.

3. Step-Up Lunge pamwe monyorora

A. Kutanga hafu-kupfugama pabvi rerudyi, tsoka yekuruboshwe yakati sandara pasi, nemaoko akatenderedzwa pamberi pemuviri sekunge wakabata bhora hombe pamberi pebhokisi.

B. Shamba kubva parudyi kuti uenzanise netsoka yekuruboshwe, kupfugama ibvi rekurudyi kusvika pakukwirira kwehudyu, tsoka yekurudyi ichizorora pamwe nemukati megumbo rekuruboshwe.Uchisimuka, simudza maoko pamusoro, uchichengetedza chimiro chakatenderera.

C. Imbomira, wodzokera kumashure netsoka yekurudyi, uchikotama mabvi kudzoka pakupfugama uye kudzikisa maoko pamberi pechipfuva.

D. Twist torso yakananga kuruboshwe, contracting core, wobva untwist kudzoka kuzotanga.

Ita 10 reps. Chinja mativi; dzokorora.

Scale down: Dzvanya tsoka pasi pane kudzikamisa pagumbo rimwe.

4.Kuchinjanisa Curtsy Lunge ne Reach

A. Mira nemakumbo pamwechete. Nhanho yekurudyi tsoka netsoka uye kumashure kwetsoka yekuruboshwe, kupfugama mabvi kuti udzike mugomba. Paunenge uchidzikira kuita lunge, simudza maoko kune akakomberedza kumusoro chinzvimbo.

B. Kuchengetedza hurefu mumuzongoza, tsamira kuruboshwe uye kumusoro kumusoro.

C. Sveta rutsoka rwerudyi kuti uunze rutsoka rwerudyi kusangana netsoka yekuruboshwe, wakamira uye uchidzikisa maoko kuti udzoke kuzotanga.

Chinja mativi; dzokorora. Ita 10 reps yakazara, chinjana mativi.

5. Crunch Bata

A. Rara pasi uine pelvis isina kwayakarerekera, mabvi akakotama netsoka dzakazorora pasi, maoko akatenderedzwa pamberi pechipfuva. Crunch kusimudza musoro nemapfudzi kubva pasi.

B. Kuchengeta musoro nemapendekete zvakasimudzwa kubva pasi, svitsa maoko kumusoro pamusoro muchimiro chakatenderedzwa, wozodzoka pamberi pechipfuva.

Ita 8 reps.

6. Flutter Kicks into Toe Touch

A. Rara wakatarisana pasi ne makumbo akatambanudzwa, maoko akatambanudzwa mu "T."

B. Zvishoma nezvishoma simudza makumbo kuti averenge mana uchiyambuka nekusayambuka tsoka. Mira kana makumbo akangotaridzika pasi.

C. Tambanudza maoko kutsoka. Exhale uye contract contract yekukwira kumusoro kubva muchiuno uye kudzikira kana.

D. Dzikisa maoko kumativi uye zvishoma nezvishoma udzikise makumbo kusvika kuhuwandu hwemana uchiyambuka uye usina kuyambuka tsoka kuti udzokere kutanga.

Ita 5 reps.

Scale down: Ramba wakapfugama.

Ongororo ye