Lo msebenzi uphefumlelweyo weBallet uya kukunika intlonipho entsha kubadanisi

Umxholo

• I-10-Minute Ballet Core Workout
• 1. ULunge ecaleni
• 2. Side Lunge nge Twist
• 3. Step-Up Lunge nge Twist
• 4. Ukutshintsha i-Curtsy Lunge ngokuFikelela
• 5. Crunch Bamba
• 6. I-Flutter Kick kwiToe Touch
• Uphengululo lwe

Isenokungabi yinto yokuqala ethi qatha engqondweni yakho xa uyibukele Ichibi laseSwan, kodwa i-ballet ifuna amandla amaninzi kunye nokuzinza. Olo jiko lumnandi kunye nokutsiba akufuneki ngaphantsi kwesiseko esiluqilima. (Idibeneyo: Imilenze kunye ne-Butt Workout i-Professional Ballerina ifunga)

Nokuba unomdla wokuba ngumdanisi, ungawuqeqesha umxholo wakho njengaye. UJason Wimberly, umqeqeshi wodumo, umdali weWIMBERLEAN, kunye neenkwenkwezi zoluhlu lutsha UkuSebenza kuTsala (kufuneka ubukele, i-TBH) yenze lo mzuzu wokuzilolonga u-ballet okhuthazwe yimizuzu eli-10.

Imbali kaWimberly njengomdanisi we-ballet oqeqeshiweyo yazisa indlela yakhe yokomelela namhlanje. “Akunakwenzeka ukuba ndicinge ngentshukumo kwaye ndingabhekiseli kwinto endiyifundileyo njengomdanisi omncinci,” utshilo. "I-Ballet sisiseko samandla am, kwaye ngokwenene sesinye sezizathu endenze ukuba ndibe neminyaka emibini elishumi yokusebenza komzimba. Akukho nto ithelekiswa namandla omdanisi we-ballet, kwaye nokuba awunaso isingqisho, iziseko ziibhloko zokwakha ezomeleleyo zomzimba wonke. " (Idibeneyo: Umsebenzi oMandla we-Ab uya kuwenza ngokuQhelekileyo)

Ngalo msebenzi wokuzilolonga, uya kuphucula ezinye izakhono ezimbalwa ezithe i-ballerinas zikwazi kakuhle. "Ngaphandle kokutsha kwingqondo yakho, olu hlobo lokuzilolonga lumalunga nokulingana kunye nozinzo, nto leyo ibalulekileyo ekusebenzeni ngcono nasekuthinteleni ukwenzakala ngaphakathi nangaphandle kwendawo yokwenza umthambo," utshilo uWimberly. Ziqaphele ulumkisiwe: Unokuziva utyhafile kancinci ngelixa uzama ezinye zeemithambo aziphosileyo.

Ezinye iingcebiso zokuqhawula ezivela kuWimberly: "Yonwabele! Yonwabele. Yongeza iingalo ezongezelelweyo, faka i-pink tights, i-odolo ye-tutu kwi-intanethi, okanye uboleke enye yam. Ukufaneleka kufuneka kube mnandi ngaphezu kwayo yonke into, kwaye ukuba uphila i-prima ballerina fantasy yakho ngelixa i-toning. eyona nto uvakalayo iyonwabisa kuwe… kulungile ke, masibile! "

I-10-Minute Ballet Core Workout

Ingaba isebenza kanjani: Yenza umsebenzi ngamnye ngenani elibonisiweyo lokuphindaphinda.

Uya kudinga: Akukho zixhobo. (Imathi nje ukuba ukumgangatho oqinileyo.)

1. ULunge ecaleni

A. Yima ngeenyawo ngokudibeneyo, izandla zixinaniswe ngokuthe tye phambi kwesifuba, iingqiniba zikhomba, kunye neengalo ezihambelana nomgangatho.

B. Thatha inyathelo elikhulu ukuya kwicala elinomlenze wasekunene, izinqe zokutshona ngasemva ukuya ezantsi kwiphaphu.

C. Cofa unyawo lwasekunene ukuze ubuyele ekuqaleni.

Yenza i-4 reps kwicala elinye.

2. Side Lunge nge Twist

A. Yima ngeenyawo ngokudibeneyo, izandla zixinaniswe ngokuthe tye phambi kwesifuba, iingqiniba zikhomba, kunye neengalo ezihambelana nomgangatho.

B. Thatha inyathelo elikhulu ukuya kwicala elinomlenze wasekunene, izinqe zokutshona ngasemva ukuya ezantsi kwiphaphu.

C. Cofa unyawo lwasekunene ukulinganisela kunyawo lwasekhohlo. Qhuba idolo lasekunene uye esifubeni ngelixa ujika isikhuni ekunene.

Yenza i-10 reps. Phinda uqhubeke u-1 no-2 kwelinye icala.

Yehla phantsi: Cofa unyawo lomphunga emgangathweni ecaleni kweenyawo ezimileyo endaweni yokulinganisa ngomlenze omnye.

3. Step-Up Lunge nge Twist

A. Qala uguqe ngamadolo ngasekunene, unyawo lasekhohlo luthe tyaba phantsi, iingalo zijikelezwe phambi komzimba ngokungathi ubambe ibhola enkulu yaselwandle phambi kwesifuba.

B. Tyhila unyawo lwasekunene ukuze ulungelelane kunyawo lwasekhohlo, ukugoba idolo lasekunene ukuya kubude be-hip, unyawo lwasekunene luphumle ecaleni komlenze wangaphakathi wasekhohlo.Ngelixa umileyo, phakamisa iingalo ngaphezulu, ugcine imilo engqukuva.

C. Misa, emva koko ubuye umva ngonyawo lwasekunene, ukugoba amadolo ukubuyela ekuguqeni kunye nokuthoba iingalo phambi kwesifuba.

D epheleleyo. Jija itorso ngasekhohlo, umbindi wekontraka, emva koko ungajijeki ukubuyela ukuqalisa.

Yenza i-10 reps. Tshintsha amacala; phinda.

Isikali phantsi: Cofa unyawo emgangathweni endaweni yokulungelelanisa umlenze omnye.

4. Ukutshintsha i-Curtsy Lunge ngokuFikelela

A. Yima ngeenyawo kunye. Nyathela ngenyawo lasekunene ngaphesheya nangasemva konyawo lwasekhohlo, uguqe ngamadolo ukuhla uye kwigumbi elingaphantsi. Ngelixa uthotyiweyo ungene kumdaka, phakamisa iingalo kwindawo ezijikelezileyo ngaphezulu.

B. Ukugcina ubude bomqolo, xhomekeka ngasekhohlo nasemva.

C. Cofa unyawo lwasekunene uzise unyawo lwasekunene ukuze uhlangane nonyawo lwasekhohlo, ume kwaye wehlise iingalo ukuze ubuyele ekuqaleni.

Tshintsha amacala; phinda. Yenza iireps ezili-10 zizonke, utshintshana amacala.

5. Crunch Bamba

A. Lala emgangathweni ngesinqe esingathathi hlangothi, amadolo agobe ngeenyawo aphumle phantsi, iingalo zijikelezwe phambi kwesifuba. Crunch ukuphakamisa intloko namagxa asemgangathweni.

B. Ukugcina intloko kunye namagxa ephakanyiswe emgangathweni, fikelela kwiingalo phezulu kule milo ingqukuva, emva koko phambi kwesifuba.

Yenza i-8 reps.

6. I-Flutter Kick kwiToe Touch

A. Lala ujonge phezulu emhlabeni unabe imilenze, iingalo zikhutshwe ngo "T."

B. Phakamisa imilenze kancinane kwinani lesine ngelixa uwela kwaye unganqamlezi iinyawo. Yeka xa imilenze ijikeleze umgangatho.

C. Yandisa iingalo ezinyaweni. Ukukhupha kunye nekhontrakthi ye-abs njengokuqhekeka ukusuka esinqeni kunye nokuhla amaxesha amane.

D epheleleyo. Thobisa iingalo emacaleni kwaye ucothise imilenze ukuya kubala ezine ngelixa uwela kwaye unqumla iinyawo ukubuyela ukuqala.

Yenza i-5 reps.

Ukuhla: Gcina amadolo agobile.

Uphengululo lwe